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

[Chesticles]

Went back to the push/pull program I was on before, I only stayed on this 5 day split for 4 weeks because it is alot of training, and I don't want it all to lead to overtraining. I also thought I'd put the link back to my old log over at bbd.


But anyway, today was push.

Push
Incline Dumbell Bench Press - 3 x 8, 1 x 12 (8,8,9 1 w/ spot, 12) Weight - 60,35 (lbs)
Pec Deck (Little One) - 3 x 8, 1 x 12 (8,8,9 1 w/ spot, 12) Weight - 6,6,6,4 Plates
Military Press - 3 x 8, 1 x 12 (8,8,9 1 w/ spot, 12) Weight - 115,85 (lbs)
Close Grip Upright Row - 3 x 8, 1 x 12 Weight - 95,75 (lbs)
Bench Dips - 3 x 8, 1 x 12 (8,8,5,12) Weight - +30,+30,+30,bodyweight (kgs)
French Press - 3 x 8, 1 x 12 (5,8,9 1 w/ spot,12) Weight - 60,50,50,35 (lbs)

I always have trouble with keeping the dumbbells in the right spot for some reason, wasn't to bad today though. I'll increase on the pec deck next week. Those dips where hard to, wasn't happy about failing on 5, but I'll get to 8 next time. Haven't done frenches for a long time, used to be able to do an 80 pretty easily, but lost some strength on that one, I'll use a 55 for that next week. Good workout overall, done in about an hour.

 

[Chesticles]

Today was forearms, abs and cardio.

Forearms
Hammer curls - 3 x 12 Weight - 25 (lbs)
Reverse barbbell curls - 3 x 12 (12,10,9) Weight - 35 (lbs)

Abs
V - ups - 3 x 15
Seated twists - 3 x 15
Incline leg raises - 3 x 15

Cardio
20 mins eliptical (first 10 mins level 10, second 10 mins level 5)
10 mins boxing
20 mins tread max incline fast walk
10 mins bike

And that was that. My left hands been playin up lately, just with grip and stuff like that, that's why I cut the boxing short because my hand was aching, might just be overuse lol. Overall I was fairly happy with todays workout

 

[Peanut!!]

LOL trying to promote yourself over at BBD are u?
you better be doing 80 next week - it felt stupid spotting you for a 50 :|

 

[Project Evo]

Really good work on the push day mate, great numbers as always and pushing yourself at the cardio too. Nice couple of sessions Chesty.

 

[MexicanMuscle]

good sessions man, looking good and strong!

 

[Chesticles]

Peanut - no, it's just if I need to look back on an old workout.

Thanks evo and mexican. Today's legs I believe, let's see how I go.

 

[Chesticles]

Legs
Leg extension (30 degree angle for knee rehab) - 5 x 10 Weight - 35
Leg press (half reps due to knee) - 6 x 15 Weight - 200 (kgs)
Stiff legged deadlifts - 3 x 8, 1 x 12 Weight - 84,58 (kgs) (Increase!)
Lying leg curls - 3 x 8, 1 x 12 98,8,4 RP 5,12) Weight - 12,8 plates
Standing calf raises - 5 x 10 (10 sec break between sets) Weight - 58 (kgs)

I'll go up again on the extensions, knees feelin a little better. Added a bit of weight to the SLDL, hard stuff indeed. Stretched and was out in an hour, would of been less, but had to wait 5 - 10 mins for the sled

Rest day tomorrow though, yeah buddy

 

[MexicanMuscle]

knee injuries really suck! hopefully u will recover quick. u got a nice session bro. the leg press is looking good, and so are ur sldl's!

 

[Chesticles]

Thanks for postin muscle. Yeah not bein able to squat sucks, but hopefully soon I'll be able to. Just ganna increase little by little on the SLDL's and see how I go.

 

[Amped]

Good job and nice weight even with the injury. I know how you feel I had surgery 5 years ago on the right knee and still feel it when I go heavy on the squats.

 

[FOOTBALL FAN]

go steady on your knees mate I seen Tims knee pics not nice well done on the increase still thats some pretty good weight

 

[Project Evo]

Great work big boy, congrats on the the increase - SLDL's too, that's what it's all about matey, getting the big lifts in for maximum muscle.

Enjoy your rest day Chesty. Glad the knee was feeling good too.

 

[Clint]

your log layout always confused the shit out of me. I manage to understand it and manage to realize you always have solid sessions, good job chesty and smart of you taking it slowly with the knee, cant wait to see you squatting again

 

[Chesticles]

Thanks for the comments guys. How'd you fuck your knee up amp?

Tweak - lol how does it confuse you man?

 

[Peanut!!]

see - i told you you always manage to dick things up!!

 

[Hypocrisy86]

lol good session Chesti

And congrats on your PB on those SLDL.

Soon you'll do 100kg with that easily !

 

[Chesticles]

Thanks for the encouragement hypo, and nutty just fuck off.

Pull
BB Bent Row - 3 x 8, 1 x 12 Weight - 62,44 (kgs)
Chinups - 3 x 8 (8,6,6) Weight - bodyweight
Pulldowns - 1 x 12 Weight - 12 Plates
Ezbar barbell Curl - 3 x 8, 1 x 12 Weight - 80,50 (lbs)
Preacher Curl - 3 x 8, 1 x 12 (8,7,6,10) Weight - 8,6 plates

Abs
Crunches on ball - 4 x 25

Cardio
30 mins treadmill fast walk (Incline level 8)
20 mins eliptical (first 10 mins level 10, second 10 mins level 5)

I want to try and find somethen different for chins, more then likely more pulldowns or something. Cheated a fair bit on the bb curls, just wanted to see how I went on 80, I'll probably drop it down next week. Pretty good workout, done in 45 mins.

 

[MexicanMuscle]

good session man, those are some good lifts.

 

[Project Evo]

Yet another solid performance Chesty, great effort all through the session and good numbers to boot.

I don't know how anyone can all that cardio after all that lifting, so a massive congrats on that mate. Nice work.

 

[CaptainCharisma]

solid solid solid looking session there chesty, look forward to seeing more from you bro