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

[Chesticles]

Abs
Decline sit ups - 3 x 10
Hanging knee raises - 3 x 10

I held a swiss ball above my head while doing sit ups, it made a difference surprisingly.

Cardio
35 mins bike
10 mins treadmill (Incline 1%, speed 6.5)

Back/bis and some guerrilla cardio tomorrow.

 

[fallen]

Damn good lift with the 550. Sux that the stack is only 200, mine goes up to 250. Nice ab workout also

 

[Rocky]

Good stuff. 2 shoulder workouts and the first one appears to be all leg work - very innovative and unconventional! Yet quality weight throughout!

 

[Chesticles]

Shut up Rock

Back
Pull Ups (kgs)
Me x 6
+10 x 4 PB
+20 x 1.5 PB Couldn't get all of that second one
Me x 5

First time doing weighted chins, wasn't to bad.

Lying High Incline Barbell Row (lbs)
132 x 12
176 x 6
176 x 4
132 x 12

Behind The Neck Pulldowns (lbs)
120 x 10
120 x 10

Biceps
EZbar Curl (lbs)
80 x 8
100 x 4 PB Cheat last 1

Standing Alternate Concentration Dumbbell Curls (lbs)
45's x 6
45's x 7

Done in 65. Got home and done some guerrilla cardio and that was it. Chest and tris tomorrow.

 

[Rocky]

Nice one. A landmark starting to add weight on the chins! Strong curls too!

 

[Bulkboy]

great pullups there chesti, grats on those man, whole session looks really good, keep it up dude

 

[Chesticles]

Thanks Rock and Bulky. Here was yesterday chest/tris and I'll post up today's cardio.

Chest
Incline Barbell Press (lbs)
132 x 8
176 x 4
132 x 8

Wide Grip Flat Smith Machine Press (lbs)
176 x 5
176 x 5
176 x 4

Lying Dumbbell Pullover (lbs)
70 x 10
80 x 8

Triceps
Reverse Grip Smith Machine Bench Press (lbs)
176 x 8
220 x 4

Seated Dumbbell Kickbacks (lbs)
30's x 15
30's x 15

Not a bad session, weights weren't to impressive but I felt good after it, didn't note the time. When I got home I done some guerrilla cardio and that was all.

 

[Chesticles]

Abs
Incline sit ups - 3 x 12
Incline lying knee raises - 3 x 12

Cardio
10 mins treadmill (Incline 5%, speed 6.0)
25 mins eliptical (Level 10)
10 mins recumbent bike (Level 4)

Massive sweat build up lol. I'm going to up it to an hour next week and see how it goes. Legs/shoulders tomorrow

 

[Chesticles]

Today's session was the hardest one I've had in awhile.

Legs
Barbell Hack Squats (lbs)
176 x 8
176 x 8
176 x 8

First time doing these, only trouble I had was the bar keep hitting my hamies/glutes on the way up, anyone have a solution?

Incline Leg Press (lbs)
220 x 15
330 x 15
440 x 10
440 x 10 Just

Done these with 4 agonizing second negatives, hence the lighter weight, but the pump was awesome.

Keystone Deadlifts (lbs)
264 x 8 PB
264 x 8 = PB
264 x 8 = PB

Lying Leg Curl (lbs)
100 x 12
100 x 12
100 x 10
100 x 10

Done these with 30 sec rest in between sets. Fatigued the muscle really well.

Standing Calve Raise (lbs)
230 (Stack) x 12
230 (Stack) x 12
230 (Stack) x 12
230 (Stack) x 12
230 (Stack) x 12

30 sec rest, but I always do calves like that. Didn't do long negatives and positives this week for a change.

Shoulders
Barbell Upright Row (lbs)
105 x 12
105 x 10

Tried to keep my form really in check today, no swinging or anything like that, it was a good pump.

Standing Alternate Arm Dumbbell Press (lbs)
50's x 6
50's x 6 Assisted by Pummie

These where great, you have to keep perfect form and not rotate your spine though, so you can't go as heavy as seated.

Standing Dumbbell Side Laterials (lbs)
30's x 12
35's x 10
35's x 10

Done in 95 mins, but can you really blame me haha.

Does it annoy anyone else when your in the gym busting your ass, and everyone around you is doing chest and arms with terrible form? I just finished keystones when I nearly exploded from sheer hatred of everyone in the place, and I thought "You know, just give me one person, one person who is doing a decent exercise with good form, it would make my day." I look over near the dumbbell rack, and spot a lady in her 50's, holding the 20lb dumbbells, doing walking dumbbell lunges with perfect form, busting her butt. It brought a smile to this old sailors face

 

[Rocky]

Great sessions there Chesty! Rev grip press for tris was awesome! Weird that it was heavier than you regular benching!
Leg session looked great too. Only thing I can suggest for the hacks is having your heels raised on something which may make it better for not catching your hams utes.

 

[Peanut!!]

solution = dont do them. who is this lady? peanut were doing cleans with good form why am i not mentioned? ps is good to see you training when i/we are training

hopefully cya tomorrow russel

 

[Chesticles]

Rock - If I bench on a smith my numbers are bigger then that lol, weird I know. Thanks for the advice to dude.

Fag - Don't know who the lady was, never seen her before. And attention everyone, Peanut was doing clean and jerks with 170lbs with good form. Happy?

Ok this was yesterday's abs/cardio. I'll post up today's weights aswell.

Abs
Decline Weighted Situps (kgs)
+20 x 12
+20 x 12
+20 x 12
+20 x 12
+20 x 12

Cardio
30 mins recumbant bike (Level 4)
15 mins eliptical (Level 4)

The cardio was more to make my legs feel a bit less stiff, there killing from Wednesday. But it didn't work because there worse today. Back/bis comin at ya soon. Here's a nice noob story for you:

When I was on the bike I happened to glance into the weight room and saw this kiwi football player who's always in there doing chest and arms everyday, he was doing one arm reverse grip pushdowns (As most GI Joe's do) on a cable station with one hand, and talking on a cellphone with the other

 

[Chesticles]

Back
Pull Ups (lbs)
+22 x 5 PB
+44 x 2.5 PB lol I still like that half rep
Me x 4

Bent Over Barbell Row (lbs)
176 x 10
220 x 5
220 x 5

One Arm Barbell Row (lbs)
88 x 6
88 x 6
66 x 12

These are done like dumbbell rows, except using one end of an Olympic bar, kind of like a one arm T-bar row I guess. I didn't no whether to count the bar in the lift or not, because I'm only really lifting half the bar up

Biceps
Close Grip Straight Bar Curl (lbs)
85 x 8
95 x 5
95 x 5 Just

One Arm Standing Dumbbell Preacher Curl (lbs)
40 x 4
30 x 5
30 x 4

Done in 75, a lot of GI Joe's in there doing teh gunzors

I'm going to do my sprints tomorrow to give my legs one more day to come good, so hoorah for Saturday morning cardio

I got a vid of Pummie doing some incline leg press to, it'll be posted up in a few hours.

 

[Chesticles]

Ok just done my cardio, all I did was hit the bag hard for 20 mins. Nothing to drastic. Until Monday fellas

 

[Rocky]

Nice chins! That half rep counts! I count mine too!!

 

[Bulkboy]

yeah nice chins and bb rows there man, hit those biceps hard afterwards too! bet theyve must have been fried=D

 

[kickazz23]

great log chestty

 

[Chesticles]

Really good session yesterday, was really pumped to get in there.

Chest
Incline Dumbbell Press (lbs)
60's x 12
70's x 8
80's x 6 PB
90's x 3


Form was great today to.

Flat Dumbbell Flye (lbs)
40's x 12
50's x 10 PB
60's x 6 PB

Haven't done flat flyes in a long time, felt pretty good.

Flat Dumbbell Pullover (lbs)
80 x 9
90 x 6
80 x 7

Triceps
Reverse Grip Barbell Bench Press (lbs)
132 x 6
154 x 4
154 x 4

Haven't done these with a barbell before, usually done them in the smith. It was different, can't move as much weight though.

Dumbbell Crossface (lbs)
30 x 6
22.5 x 9
17.5 x 11

Done in 75 mins. When I got home I done some sprints, 10 sets then done 5 sets of frog jumps. Going in to do cardio/abs soon, upping it to an hour this week. It's a scorcher of a day to.

 

[Chesticles]

Abs
Swiss ball crunches - 3 x 12
Seated twists - 3 x 12

Cardio
20 mins recumbant bike (Weight loss level 5)
25 mins treadmill (Incline 3%, speed 6.0)
15 mins eliptical (Level 8)

Dam it was hot in there. Legs/shoulders tomorrow.

 

[Rocky]

Nice work. great job on the PB's. Love getting a PB on the first exercise cos it psyches you up for the rest!