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

[Chesticles]

Thanks for the comments everyone, here's my session from today.

Chest
Incline Smith Machine Press (lbs)
154 x 14 + 4 + 2 total = 20 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

Destroyed the incline. Right before I lifted I started thinking back to the days of Team Big Paycheck, and when me and Pummie would scream it at each other across the gym when we where working out Fired me up I tell ya.

Shoulders
Seated Dumbbell Press (lbs)
60's x 9 + 4 + 3 total = 16 reps (Target 11 - 20)

Hand on wall turning away shoulder stretch for 60 secs

Back Width
Rack Chins (lbs)
Bodyweight + 66 x 11 + 8 + 4 total = 23 reps (Target 11 - 20)

Lat pulldown stretch with 220 lbs for 60 secs

Plates kept sliding everywhere on me though

Back Thickness
Deadlift (lbs)
264 x 14 (Target 12 - 20)

Pulling on stationary equipment with a hunched back for 60 secs

I think that was 14, I might of miscounted I was so lightheaded after it lol.

Triceps
Seated Dumbbell French Press (lbs)
80 x 12 + 5 + 4 total = 21 reps (Target 11 - 20)

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

Abs
Decline bench sit ups - 4 x 15

Notes for next time:

• Up weight on incline smith & drop back stretching weight
• Get above 16 reps on DB press
• Up weight on rack chins
• Get over 14 reps on deadlift
• Up weight on french press

Done in 50, cardio tomorrow

 

[Glex]

...cardio tomorrow

It better be insanity

Nice deadlifts, hun

 

[Rocky]

Every one of those exercises stood out for me. Awesome. Big lifts with all those high reps is damn good.

 

[Chesticles]

Back from cardio, insanity

Cardio
10 mins eliptical (Level 6) Dropped the difficulty back and sprinted that shit.
10 mins recumbant bike (Level 5) Same here.
10 mins treadmill (Speed 6.5, Incline 15% (MAX))

All done, tiring stuff. Until tomorrow

 

[fallen]

good lifts and that cardio was nuts bro bet your heart was pounding after all that

 

[Chesticles]

Thanks everyone. Here's what I did today, had nutty and Pumba in there today, along with over a dozen noobs who where doing there GI Joe workouts (Chest and biceps)

Quads
Barbell squats (lbs)
264 x 9 (Target 6 - 10)

3 - 5 minute rest

Widowmaker 147.4 x 20

Kneeling quad stretch 60 secs

I'm nearly breaking the squat rep range, I''ll get it soon enough. That widowmaker was tough today to

Hamstrings
Keystone Deadlifts (lbs)
132 x 16 (Target 15 - 30)

Standing hamstring stretch 60 secs

First time doing this, hence the lack of weight. I'm going to read up on these a bit more, think it worked to much lower back.

Calves
Leg Press Calve Raises (lbs)
154 x 12 (Target 10 - 12) (5 second negative & 15 second hold at bottom of movement)

Standing calve stretch on wall for 60 secs

Biceps
Close Grip Straight Bar Curl (lbs)
105 x 10 + 4 + 5 total 19 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)
45's x 15 (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 more then 9 reps on squats
• Get more then 16 reps on keystones
• Up weight on leg press calve raises
• Get more then 19 reps on CG straight bar curl and up stretching weight
• Get more then 15 reps on dumbbell hammer curls

Done in 50, cardio tomorrow

 

[Rocky]

Good stuff again Chesty. Big weight on those BB curls.

 

[Chesticles]

Thanks Rockito Just abs and cardio today.

Abs
Standing cable crunches (lbs)
100 x 30 x 5

Ronnie does these if you want a mental picture.

Cardio
30 mins bike

Nothin overly hard for cardio, just to loosen the legs up really. Cya tomorrow fellas.

 

[Peanut!!]

they made you look gay bending over 150 times dont you think??

 

[SerbMarko]

abs/cardio, what a waste of a day lol jk

 

[dhiveng]

Chesty do you have a picture? all this training logs seem unbelieveable! good luck man and keep up the good f-u-c-k-i-n-g dam work!

Peace out

 

[SerbMarko]

Chesty do you have a picture? all this training logs seem unbelieveable! good luck man and keep up the good f-u-c-k-i-n-g dam work!

Peace out

his most recent pic

 

[Glex]

Good stuff again Chesty. Big weight on those BB curls.

:werdrun_2:

 

[onebigeric]

I for one feel like you beat the crap out of those deads, Chesti; your BB curls and squats were standouts to boot. Plus, at those poor deluded n00bs and their GI Joe workouts....

 

[Chesticles]

Serb - You wish you where manly enough to do abs and cardio

Hiveng - I posted a pic a fair few pages back, it's just a back shot, if you go back far enough I'm sure you'll find it. Thanks for the comment man.

Eric - Thanks for the compliment man, and yes the noobs can be depressing

So I totally forgot to post my session from friday. I'll put it up now.

Chest
Flat Dumbbell Press (lbs)
80's x 7 + 3 + 3 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 50lb dumbbells for 60 secs

Shoulders
Seated Machine Press (lbs)
120 x 14 + 6 + 4 total = 24 reps (Target 11 - 15)

Hand on wall turning away stretch for 60 secs

Back Width
Pulldowns (lbs)
200 x 7 + 3 + 2 total = 12 reps (Target 11 - 15)

Pulldown stretch with 200lbs for 60 secs

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

Pulling on stationary equipment with a hunched back for 60 secs

Triceps
Dips (lbs)
Me x 8 + 2 + 3 total = 13 reps (Target 11 - 20)

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

Dips, outside, in the rain. Now THATS hardcore

Notes for next time:

• Get more then 13 reps on flat dumbbell press
• Up weight on machine shoulder press
• Get more then 12 reps on pulldowns
• Get more then 10 reps on rack deadlifts
• Get above 13 reps on dips

Done in 50

 

[Turkish1530]

Notes for next time:
Get more then 13 reps on flat dumbbell press
Up weight on machine shoulder press
Get more then 12 reps on pulldowns
Get more then 10 reps on rack deadlifts
Get above 13 reps on dips

thats a good idea how u post goals for ur next workout......good luck acheiving them!

 

[Chesticles]

Thanks Turk. Well since my car is on the injured list, and there's no other cars here atm, I can't go to the gym. What I'm going to do is just some abs today and do my workout from today tomorrow, I know I shouldn't be doing back to back workouts, but there's no way around it.

 

[Chesticles]

Yeah so I done some crunches and some stiff legged leg raises on the ground, 4 sets of 15.

 

[Peanut!!]

could have called i could have given you a ride
even better - walk dipshit

hey
you're a pussy
dips in the rain?
it was BARELY raining AND you came inside for your rests! whats up wit that to be TRULY hardcore you should have jumped into the pool AND stayed in it during breaks

see you tomorrow
ps it = dead tonight
except a 2 hour workout for the harbour bridge
bvye biartch

 

[Chesticles]

I was going to call you but it was like 4:30 by the time I thought of it and Pummie told me you where going in at 4.