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

[Peanut!!]

I'm only posting this to be the 1000th post on your log.

 

[Chesticles]

You're 1001 douche.

 

[Chesticles]

Chest
Incline Dumbbell Press (lbs)
75's x 8 + 2 + 2 total = 12 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
Barbell Upright Row (lbs)
130 x 10 + 6 + 5 total = 21 reps (Target 11 - 20)

Hand on wall turning away shoulder stretch for 60 secs

Some of those reps where poo though

Back Width
Chin ups (Palms in, lbs)
Bodyweight x 9 + 3 + 3 total = 15 reps (Target 11 - 20)

Hanging wide grip chinup bar stretch +88lbs for 60 secs

Back Thickness
Seated Close Grip Cable Row (Plates, not sure of weight)
10 plates x 8 (Target 10 - 12 reps)

Pulling on stationary equipment with a hunched back for 60 secs

Failed new exercise. Barbell or Dumbbell row maybe.

Triceps
EZbar Skullcrushers (lbs)
80 x 10 + 5 + 5 total = 20 reps (Target 15 - 30)

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

Notes for next time:

• Get above 12 reps on incline DB press
• Up weight on upright row and fix form on all reps
• Get above 15 reps on chins
• Find new back thickness exercise
• Get above 20 reps on skulls

Wrapped in 50 mins

 

[Peanut!!]

yeah just realised that dousch

 

[SerbMarko]

sorry haven't checked in lately, everything is lookin great.. keep at it.

 

[Rocky]

Nice session. Big weight on the upright rows!

 

[fallen]

good lifts and weight Chesty

 

[Glex]

Whatcha going to do for back thickness/what are you already doing?

 

[Hypocrisy86]

looks like your doggshit routine is going good man
keep it uP!

 

[Chesticles]

Thanks everyone except Peanut. Glex, what do you mean? I wrote what I was doing

Done 30 mins of cardio on the recumbant bike today. I done a sports interval on level 8, the intensity started really low then would spike really high, and it kept rotating that. Very hard stuff.

When I walked in Nutty was doing warmups for his shoulders, he put his weights down to go and answer his phone, and the gym owner's wife immediately walks over and puts his weights back I found it quite amusing. Until tomorrow boys.

 

[Glex]

• Find new back thickness exercise

I mean what are you going to replace close grip cable rows with, and what are the other exercises are you doing already? I was too lazy to look back at what you decided on at the beginning

 

[Glex]

Back Thickness
Deadlift (12-20 reps)
Rack Deadlifts (10 – 12 reps)
Seated cable row (10 – 12 reps)

Alright, I stopped being so lazy. BB Rows, DB Rows, T-Bar rows? I forget the 'rules' of DC but I think BB or T-Bars are a better choice for the program.

 

[Chesticles]

They got rid of the T-bar row in my gym Apparently people where doing it to wrong. Why the trainers couldn't fix people's form is beyond me though. I'd say it'll be Standing Dumbbell row or barbell row

PS. your still duckin me at poker

 

[Rocky]

Make it BB Row.

 

[Glex]

^^ Yeah, since you're doing DC you might as well make it a big compound movement.

Can you do T-bar rows old school 'in da cornah', or would your gym owner have a conniption fit?

I'm not duckin' you at poker

 

[Peanut!!]

When I walked in Nutty was doing warmups for his shoulders, he put his weights down to go and answer his phone, and the gym owner's wife immediately walks over and puts his weights back...





fucking pain in the arse bitch cant stand that skank
enjoy your chest and arm day tonight?

 

[Chesticles]

Rocky - The dumbbell row I'm thinking of is like a barbell row but done with dumbbells, both arms at the same time.

Glex - I highly doubt it, they give me looks when I deadlift even

Nutty - Yes, they done chest

Ok here's my session from Friday, forgot to post it.

Quads
Smith Machine Squats (lbs)
352 x 8 (Target 6 - 10)

3 - 5 minute rest

Widowmaker 220 x 20

Kneeling quad stretch 60 secs

Hamstrings
Incline Lying Leg Curl (lbs)
120 x 20 + 7 + 5 total = 32 reps (Target 15 - 30)

Standing hamstring stretch 60 secs

Calves
Seated Calve Raise (lbs)
160 x 40 + 20 + 20 Total = 80 reps (Target 50)

Standing calve stretch on wall for 60 secs

Biceps
Ezbar Bicep Curl (lbs)
90 x 14 + 3 + 4 total = 21 reps (Target 11 - 20)

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

Forearms
Reverse Grip Cable Curls (lbs)
100 x 19 (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 smith squats
• Up weight on lying leg curl
• Up weight on seated calve raise
• Up weight on EZbar curl
• Get above 19 reps on reverse cable curls

Done in 50 mins. See yall tomorrow

 

[Rocky]

Nice job - massive reps on calf raise.

 

[Glex]

Nice job - massive reps on calf raise.

Agreed. Throw some more weight on those puppies!

In and out in 50 minutes? Not bad at all

 

[Hypocrisy86]

good heavy weight on biceps man
thats some killer poundage..