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

[knight_rider]

awesome leg session!

 

[Chesticles]

Ok a bit behind in the updates, been a bit under the weather lately plus other stuff, but I'm still getting in to train. Last Thursday just done 10 at the max setting on the bike before work. Only had time to do chest on Friday, here it is.

Chest
Decline Smith Press (lbs)
220 x 5
220 x 5
220 x 5
220 x 5
220 x 5 Spot

Super Set
3/4 reps Incline Smith Press (lbs)....................Cable Crossover (lbs a side)
176 x 10....................................................50 x 20
176 x 6......................................................50 x 15
176 x 6......................................................50 x 12

 

[Chesticles]

Here's yesterday's.

Back
Pull Ups (lbs)
Me x 5
Me x 5
Me x 5
Me x 5
Me x 5

Lying Incline Dumbbell Row (lbs)
80's x 15
100's x 10
100's x 10

Behind The Neck Pulldowns (lbs)
120 x 15
150 x 7
130 x 12

Shoulders
Seated Smith Press (lbs)
176 x 2
132 x 5
154 x 5
154 x 5
154 x 5

Had to wrap it up, needed to take the nephew to the hospital.

 

[Chesticles]

Here's today's.

Abs
Swiss ball crunches - 4 x 20

Cardio
30 mins recumbant bike (Level 5)
30 mins bike

Legs tomorrow.

 

[Hypocrisy86]

keep it up buddy, you gone get so huge even sydney wont be able to fit you!

 

[PrinceVegeta]

Good sessions man!!

/lack of updates..

 

[knight_rider]

good session! updates

 

[Glex]

Nice cardio, as always

What did you do to your nephew?

 

[Skeptic]

way to represent for the Aussies you bogan cunt




on a side note.... nice lifts!

 

[Rocky]

bogan cunt?!

Come on Testicles.

 

[Chesticles]

Alright got 2 updates for everyone. Been pretty sick all week, and still kinda am. Leg session was short and sweet.

Legs
Squat (Parallel, lbs)
176 x 5
220 x 5
220 x 5
132 x 12
132 x 12

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

Then I hit a set of calves and left. Lucky to go in there at all really, I was pretty fucked up from the sickness.

 

[Chesticles]

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

Flat Smith Press (lbs)
176 x 12
220 x 5
220 x 3

Flat Cable Flye (lbs a side)
50 x 8
40 x 8
40 x 8

Arms
Close Grip Smith Bench Press (lbs)
176 x 8
198 x 5
198 x 6 (Spot)

Incline Lying Kickbacks (lbs)
20's x 15
20's x 15
20's x 15

Pinwheel Curls (lbs)
50's x 10
60's x 10
70's x 8

Cable Rope Curls (lbs)
100 x 15
140 (Stack) x 10
140 (Stack) x 8

Goin in for back/shoulders soon.

 

[youngmusclejock]

Great Chest and arms workout.. Get better soon, chesticles...

 

[Hypocrisy86]

hey Chesti where you at?
anyway, your strength is amazing in that session

 

[Chesticles]

Sorry guys forgot to mention I has the week off from training, I'm back in as of today

 

[Hypocrisy86]

Welcome back man!! how was your time off?

 

[Chesticles]

It was good, got to relax and stuff. Worked a lot though

My routine now is an upper/lower split, it's Monday upper, Tuesday lower, Wednesday off, Thurs upper, Friday lower, Saturday & Sunday off. Went in for upper today a lot of the workout was smith machine oriented, as I had no spotter. Here it is.

Upper Body
Smith Machine Bench Press (lbs)
132 x 20 (Working warmup)
176 x 15
220 x 6
220 x 5
220 x 3

Went to hard on the second set

Pull Ups (lbs)
Me x 8
+22 x 5
+22 x 5
+22 x 5
Me x 6

Smith Machine Shoulder Press (lbs)
132 x 15
176 x 7
198 x 2
176 x 5
154 x 7

Reverse Grip Smith Machine Bench Press (lbs)
132 x 12
154 x 8
176 x 5
198 x 3
154 x 7

Straight Barbell Curl (lbs)
85 x 10
95 x 8
105 x 6
105 x 6 Cheat last 2 reps
85 x 10

All done. Lower time tomorrow

 

[Chesticles]

Here's today's lower body. Rest day tomorrow.

Lower Body
Smith Machine Squats (Parallel, lbs)
220 x 6 My spot left after this, and I didn't feel comfortable without a spot so dropped the weight back.
176 x 10
176 x 10
176 x 8
176 x 8

Keystone Deadlifts (lbs)
176 x 12 (Working warmup)
220 x 8
264 x 8
308 x 5
352 x 3 PB

Leg Press Calve Raises (lbs)
220 x 20
330 x 15
374 x 15
440 x 12
484 x 12

 

[PrinceVegeta]

Awesome stuff man! congrats on ur pb! keep at it!

 

[Chesticles]

It's back

Howdy fellas

Thought it was time to bring back the log for the summer cut. Now while my log has been inactive for awhile, I've still been actively working out. I initially stopped this log because I was becoming a pillhead (ecstasy) and only working out two days a week. To cut a long story short I kicked the pills and the girl who was giving them to me, and have since gotten a much better girlfriend (I still have the old one's smoking habits though ).

I just finished a weeks break from injury (Hurt my knee at wrestling practice) but it's much better now and if I take it easy and slowly build it back up it should be fine. I'm sitting on about 98 - 100kgs currently. My training style consists of 3 - 4 sets for my first exercise and 2 sets for each exercise thereafter. I try to hit 8 - 10 sets for the big body parts and 6 - 7 for the smaller ones. My program is currently:

Monday:Chest, cardio
Tuesday:Back, abs, cardio
Wednesday:Off
Thursday:Legs, abs, cardio
Friday:Shoulders/Arms, cardio

I have fixed my form a lot on exercises where I was partially ego lifting before, so if some weights appear lower then normal that would be why, form comes first.

Ok so its chest and cardio today, I'll be hitting it up in about an hour