Chesticles Log - It's big, hairy and probably smells.

[Chesticles]

Cardio
10 mins bike
20 mins eliptical (Level 8)

Eliptical made my calves feel a little better. Until tomorrow

 

[Rocky]

Great work Chesty. Straight off your legs really stodd out on the 1st session. Killed the hams and calves big time! But the squats look awesome too - that's some damn good weight for reps!

 

[fallen]

thats sux about you calves but no worries just means that its time for them to grow more

 

[Glex]

You edited that burning part in Glex but thank you.

I have the most terribly bad habit of editing everything I post six or seven times It just looks different once it's posted...that and if I miss a grammar or spelling mistake I go change it. Sometimes I see stuff I posted days or weeks ago that's incorrect so I'll go fix it

Anyways, solid workout despite missing deads, but hey, sometimes you've just got to do what your body tells you. It's the boss.

Good cardio too

 

[Chesticles]

Thanks for the replies everyone. Here's my session from yesterday. Just to note no calves this week, there still fucked up from Saturday night, although they're getting better.

Quads
Barbell squats (lbs)
264 x 8 (Target 6 - 10)

3 - 5 minute rest

Widowmaker 147.4 x 20

Kneeling quad stretch 60 secs

Got the same reps as last week on my main set of squats, gotta get it up next week. The spot was kind of bodge though, didn't feel comfortable with him.

Hamstrings
Seated Leg Curl (lbs)
220 (Stack + 20) x 18 + 10 + 6 total 34 reps (Target 15 - 30)

Standing hamstring stretch 60 secs

Domination of the legcurls. The machine can't take anymore weight, so I'll have to find a new exercise I guess.

No Leg Press Calve Raises

Biceps
Close Grip Straight Bar Curl (lbs)
95 x 13 + 5 + 6 total 24 reps (Target 11 - 20)

Hold at bottom of bicep curl movement on a decline bench with a 65lb bar for 60 secs

Forearms
Standing Alternate Dumbbell Hammer Curls (lbs)
40's x 22 (Target 10 - 20)

Rest arms on legs, palms face up with barbell in hand, hold barbell with fingers and don't let hands touch your shins with 45lb bar for 60 secs

Notes for next time:

• Get above 8 reps on squats
• Find new hamstring exercise
• Do calves
• Up weight on straight bar curl
• Up weight on DB hammer curl

Done in 35 mins. Cardio comin at ya soon.

 

[Chesticles]

Back, here tis.

Abs
Incline bench sit ups - 4 x 15

Cardio
30 mins recumbant bike

Story time:
The treadmills in my gym are at the front of the cardio room, and the bike I was on is back and to the right of it. When I sat down and started peddling, There was this guy on a treadmill in the TINIEST shorts I have ever seen. They were bright orange and barely covered his ass, and his ass was VERY hungry! God I wish I had my camera.

 

[fallen]

Legs look goos and Bi's also strong the cardio is on point damn you kickin ass Chesty

 

[Glex]

Domination of the legcurls. The machine can't take anymore weight, so I'll have to find a new exercise I guess.

Nice

 

[Rocky]

I'm glad you didn;t have the camera. Those ham curls and BB curls were superb!

 

[Chesticles]

Oh you wish I did Rocky

Chest
Flat Dumbbell Press (lbs)
80's x 8 + 3 + 2 total = 13 reps (Target 11 - 15)

Hold dumbbells at top of position, lungs full of air for 10 secs, lower to bottom of movement and hold with 60lb dumbbells for 60 secs

Shoulders
Seated Machine Press (lbs)
120 x 11 + 3 + 1 total = 15 reps (Target 11 - 15)

Hand on wall turning away stretch for 60 secs

Back Width
Pulldowns (lbs)
190 x 11 + 3 + 2 total = 16 reps (Target 11 - 15)

Hanging wide grip chinup bar stretch +66lbs for 60 secs

Back Thickness
Rack Deadlifts (lbs)
418 x 14 (Target 10 - 12 reps)

Pulling on stationary equipment with a hunched back for 60 secs

Good form today, no belt or anything

Triceps
Dips (lbs)
Me x 8 + 3 + 1 total = 12 reps (Target 11 - 20)

Hold bottom of standing french press movement with 40lb dumbbell for 60 secs

They have the dip station outside now, I feel so hardcore when I do them

Notes for next time:

• Get above 13 reps on flat dumbbell press
• Get above 15 reps on machine press
• Up weight on pulldowns and chinup stretch
• Up weight on rack deadlifts
• Get more then 12 reps on dips

Wrapped it in 50 mins. Enjoy the weekend everyone

 

[Rocky]

Damn good stuff chesty. Killed most of the rep ranges again and those rack deads are great! Especially no belt.
You're gonna have to get some pics up here soon.

 

[Chesticles]

I should do that when I get a new camera Rock. My current one is crap, erases all my lines

Wanna be my cameraman?

 

[Hypocrisy86]

WAY TO GO CHESTIBOOBS
those weights #s' going up naggir!!!

 

[Chesticles]

Quads
Incline Leg Press (lbs)
594 x 14 + 6 + 4 total = 24 reps (Target 20 - 30)

3 - 5 min rest

Widowmaker 374 x 25

Kneeling quad stretch 60 secs

Hamstrings
Stiff Legged Deadlift (lbs)
176 x 25 (Target 15 - 25)

Standing hamstring stretch 60 secs

Seein stars on that one.

Calves
Standing Calve Raise (lbs)
200 x 11 (Target 10 - 12) (5 second negative & 15 second hold at bottom of movement)

Standing calve stretch on wall for 60 secs

Really felt like puking at about this point, but I held it down

Biceps
Cable Preacher Curls (lbs)
140 (Stack) x 12 + 3 + 2 total = 17 reps (Target 11 - 20)

Hold bottom of preacher curl movement with 100lbs for 60 secs

Forearms
Reverse Barbell Curls (lbs)
75 x 16

Rest arms on legs, palms face up with barbell in hand, hold barbell with fingers and don't let hands touch your shins with 45lb bar for 60 secs

Notes for next time:

• Get more then 24 reps on leg press and up widowmaker weight
• Get above 25 reps on SLDL
• Get above 11 reps on standing calve raises
• Get above 17 reps on preacher curls and up stretching weight
• Get above 16 reps on reverse barbell curls

Done in 45 mins. Cardio and abs tomorrow fellas

 

[Rocky]

Nice going again. Heavy leg press and in rep range for everything.

 

[Glex]

I guess the 45lbs bar is working out for you on that forearm stretch, finally?

 

[Chesticles]

Yeah it does the job, I reversed the grip and it seems to work well.

 

[Chesticles]

Just done some abs and cardio today, was pleasantly suprised to see PUMBA make a return into the old gym (He couldn't keep his eyes off me though )

Cardio
10 mins recumbant bike
20 mins eliptical

Abs
Decline bench sit ups - 4 x 10
Hanging leg raises - 4 x 10

Until tomorrow boys

 

[PUMBA]

Just done some abs and cardio today, was pleasantly suprised to see PUMBA make a return into the old gym (He couldn't keep his eyes off me though )

Cardio
10 mins recumbant bike
20 mins eliptical

Abs
Decline bench sit ups - 4 x 10
Hanging leg raises - 4 x 10

Until tomorrow boys

I'm only human

You told me you did 45 mins of cardio you flucking lying plick.

 

[Chesticles]

I never gave you a timeframe sweetcheeks