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

[Chesticles]

Turk - I prefer the flat bench, but I don't like doing it when there's noone there to spot me incase I fail mid rep.

Totally forgot to update the last two sessions of my log. First will be legs. My knee was playing up on legs so I'm going to give them a break this week.

Legs
Incline Leg Press (lbs)
440 x 12
550 x 10
660 x 5
550 x 8
200 x 10

Standing Alternate Leg Curl (lbs)
50 (Stack) x 10
50 (Stack) x 10
50 (Stack) x 10

Knee started to ache, so I done the last 2 sets in the seated.

Seated Leg Curl (lbs)
200 (Stack) x 15
200 (Stack) x 15

Standing Calve Raise (lbs)
230 (Stack) x 10
230 (Stack) x 10
230 (Stack) x 10
230 (Stack) x 8
230 (Stack) x 8

4 second negative and 4 second postive on those. Done in a half hour.

 

[Chesticles]

Tried to get this one in quick, because I had stuff to do so it was a superset fest.

Chest & Back
Flat Dumbbell Press (lbs)...........Incline Double Arm Dumbbell Row (lbs)
70's x 8..................................80's x 10
70's x 8..................................80's x 10
70's x 8..................................80's x 10
70's x 8..................................80's x 10

Chest Press (lbs).......................Seated Machine Row (lbs)
200 (Stack) x 15........................200 (Stack) x 15
200 (Stack) x 15........................200 (Stack) x 15
200 (Stack) x 15........................200 (Stack) x 15

Abs
Double Crunch - 3 x 12, 1 x 13

I miscounted the last one

Cardio
20 mins bike

Done in 25, short and sweet. Shoulders/Arms comin at ya soon.

 

[Rocky]

Short and sweet indeed. Nice supersets! Must have beena great upperbody pump with that!
Leg session looked nice. Strong presses. I hope your knee doesn't give you too many probs!

 

[Chesticles]

Thanks Rocko, I'm giving legs the week off just to be sure. This was Monday's session, couldn't go in yesterday because my gym membership was to overdue.

Shoulders
Seated Dumbbell Press (lbs)
60's x 10
70's x 8
80's x 5
60's x 6

One Arm Dumbbell Side Raises (lbs)
50 x 10
50 x 8

Barbell Shrugs (lbs)
264 x 12
264 x 12
264 x 12

Haven't done traps in awhile, so kept it light.

Biceps
Seated Double Arm Dumbbell Curls (lbs)
40's x 12
50's x 8
50's x 8

Machine Preacher Curl (lbs)
80 x 8
80 x 6

Triceps
Dumbbell Skullcrushers (lbs)
40's x 8
40's x 7
40's x 4

Overhead Dumbbell Extension (lbs)
20 x 15
20 x 12

Done in an hour. Had an awesome pump in the arms. Abs/cardio comin at ya soon.

 

[Turkish1530]

shoulders are looking strong chesti, sum nice work on the db shoulder presses and sum heavvyy shrugs brother...also crushed those arms, nice work all around keep up the hard work

 

[Chesticles]

Thanks Turk

Abs
Decline Bench Sit Ups - 4 x 12
Hanging Knee Raises - 4 x 12

Cardio
15 mins eliptical (Level 6)
15 mins bike

No a bad session, got a nice sweat up. My days are a bit switched up this week because I couldn't go in yesterday on account of my lack of membership. So tomorrow will be chest/back and Friday will be abs/cardio. Diet's pretty much the same, I start my cut in a about 2 weeks I think.

 

[Rocky]

Look forward to seeing some pictures sometime soon.

 

[Chesticles]

Look forward to seeing some pictures sometime soon.

There not going to be naked

 

[Rocky]

There not going to be naked

Damnit.

 

[Chesticles]

Damnit.

Well, only if your good

 

[Rocky]

Well, only if your good

 

[fallen]

Looks like today is abs and cardio around the board. Good session Chesty hope your routine gets back in order soon

 

[Chesticles]

Thanks Fallen. I'm going to post up a basic list of foods I'll be eating for my diet. I'm not prepping for a show or anything, I just wanted to lean out for the summer, so I won't be counting cals or anything, I'll just eat what I need to and lower carbs and whatnot as I see fit.

Protein
Cans of tuna/salmon in salt water
Lean meat
Chicken/turkey
Fish
Eggs
Skim milk
Seafoods

Carbs
Brown rice
Oats
Sweet potatoes
Rice cakes
Seeded brown bread (Breakfast or before midday)
Pasta (Breakfast or before midday)


Fats
Peanut butter

Veges

Fruit (Mainly post workout)

Nuts (Unsalted)

Protein powder

Green tea

Any comments/critique/advice is more then welcome guys

 

[Peanut!!]

eighties for five was good.
time you training lately?

 

[Hypocrisy86]

good work on all that chesti, 50lbs db curls is excellent
get them biceps peaking,
should try doing a Super set with seated db curls and all negative concentration curls, def gets that peak !!!

 

[Chesticles]

I only got back and a bit of cardio in today, dam school kids came in at took all the machines I wanted, so I'll just do chest tomorrow and some more cardio.

Back
Bent Over Dumbbell Row (lbs)
100 x 15
115 x 8
115 x 8
90 x 12

Pulldowns (lbs)
150 x 8
150 x 8

Close Grip Chinups
Me x 5
Me x 5

Average form on the chins.

Cardio
15 mins recumbant bike (Level 6)

All she wrote, done in 25 mins. Chest and some more cardio tomorrow.

 

[Rocky]

Great weight on the DB rows. Slamming some meat on the back there!

 

[Bulkboy]

yeah some strong rowing there chesti boy

nice session overall with some good exercises

 

[onebigeric]

All that in 25 minutes, with fifteen on cardio? You're gonna scare your bf away before it has a chance to burn, Chesti

Freaking sweet work. Now just publicly beat a couple of those school kids to keep them out of your way

 

[Chesticles]

I forgot to post Friday's session

Chest
Incline Press (lbs)
70's x 8
70's x 8
70's x 5

Wide Grip Barbell Press (lbs)
132 x 8
154 x 7
176 x 4

Haven't done them with a wide grip before, wasn't to bad.

Super Set
1/2 Reps On Flat Smith (lbs)...............Cable Crossovers (lbs a side)
220 x 6............................................60 x 8
220 x 3............................................60 x 8
220 x 3............................................60 x 8

Abs
Swiss ball crunches - 3 x 20

Cardio
15 mins bike

Done in 40. Shoulders and arms comin at ya soon.