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

[Natureboypkr]

good workout

 

[Glex]

Nice job on all the PBs

Don't worry about the inclines; they're rough after DB press.

 

[Chesticles]

Thanks boys, back from cardio/abs/calfs. Tweaked my back again

Cardio
20 mins recumbant bike (First 10 level 6, second 10 level 8)
10 mins treadmill (Level 6 incline 5%)

Abs
V-ups - 4 x 15
Hanging leg raises - 4 x 15

Calfs
Smith machine calf raises (lbs)
406 x 15 (PB )
406 x 15

Tweaked my back on about the 10th rep, pretty sure its in the same spot from where I tweaked it deadlifting the other week, its knotted up somethen fierce to So I think I might hit up a shower and have a lay down boys

 

[Banshee20]

You are one strong dude Chesticles! I definitely need to check out your log more often!! Nice work on all the PBs lately, thats awesome...youre a stud!

Nice DB rows the other day too. I like the pics too, looking thick and the delts are awesome.

Banshee

 

[Chesticles]

youre a stud!

 

[Chesticles]

Back from Shoulders/hams/traps. Went stricter on form today because of the back, didn't want to aggreviate it further, but no excess pain was caused

Shoulders
Seated Dumbbell Shoulder Press (lbs)
50's x 10
60's x 8
80's x 5 (PB )
50's x 10

Yeah one more rep on them 80's. Might try and press the 90's or 100's next time, would of tried today if the back was good

Seated Dumbbell Side Raises (lbs)
30's x 10
40's x 8
55's x 4 (PB ) DROP 30's x 10 DROP 25's x 10
25's x 12 (Slow reps, utilised the pause at the top)

The 55's weren't full reps though, more like 3/4, I couldn't get them up all the way and get the pause.

Seated Dumbbell Rear Raises (lbs)
17.5 x 20 x 3

Hamstrings
Standing Leg Curl (plates, not sure of weight, max is 50)
30 x 10
40 x 8
50 (max) x 6
30 x 10

Easy reps, didn't want to cheat and mess with the back. To make up for the weight I was taking minimum rest between sets, as in I'd finish a set, walk and get a drink and get straight back to it. Probably 30 secs max break.

Decline Lying Leg Curl (plates, not sure of weight, max is 16)
10 plates x 10
12 plates x 8
14 plates x 6
10 plates x 10

Destroyed the weight on this, when the back's better I'll be doing the stack on that bitch. Short rest periods on this to.

Traps
Wide Grip Barbell Shrugs (lbs)
176 x 15 x 3

Kept the weight lighter, didn't want to pick up huge weights with a sore back. So slowed the movement down and utilised a wide grip.

That's that. Powered through that in 55 mins. Until next time gents

 

[Hypocrisy86]

Good workout CHESTI!
80 for 5 on DB presses NICE!
hope your back gets better soon!!

 

[onebigeric]

Way to listen to your body Chesti Beats chronic pain and long-term injuries hands down.

 

[Chesticles]

Thanks Hypo and Eric. Done some cardio/abs/calfs today.

Cardio
15 mins bike
15 mins treadmill (All done at speed 6.5. First ten mins Incline 10%, second ten incline level 15% (MAX), Third ten incline level 0%)

Abs & Calfs
V-ups - 4 x 15

Super Setted With

Seated Calf Raises - 4 x 15 Weight - 170 lbs

All done, backs feeling a lil better, Quads and arms tomorrow. Until then gents

 

[Glex]

Great job on the PBs. You lateral raises are insane!

Cardio looks great, too. 6.5 speed at 15% incline is no joke

 

[Chesticles]

Great job on the PBs. You lateral raises are insane!

Funny story, These guys where doing shoulder presses with the 50's and 55's, and they put the 55's down and I walked over and asked them if I could borrow them for a set, and started doing side laterials infront of them

 

[Clint]

nice presses on those shoulders of yours, weight is gettin up there

side laterals are great too, excellent work hitting some PBs with those shoulders of yours

great hammy work too, nice ass

some solid shrugs as always too, hit em up!

i stole that from Line

 

[Chesticles]

Thanks Tweaker,




And yes, my ass is nice, and you know all about that

 

[Natureboypkr]

get better, so you can hit it harder( the weight for all you dirty mind bastards )

 

[Chesticles]

Lol thanks big man

Ok back from quads and arms, the quads part sucked today

Quads
Incline Close Footed Leg Press (lbs)
440 x 10
550 x 8
660 x 6
440 x 10

This really messed with my left glute, I wanted to focus on the sweep so I thought I'd do a close stance leg press first, but it just hurt my ass instead (Insert your own gay joke here). I couldn't lunge, but for some reason I could squat. I kept it light and went for high reps.

Squats (lbs)
176 x 15
176 x 10 (glute started playing up, and back was achin a bit)
176 x 10 (knee started hurting aswell, so called it quits on quads)

Arms
Super Set
EZbar Skullcrushers (lbs)............................EZbar Barbell Curl (lbs)
60 x 10..................................................60 x 10
80 x 8....................................................80 x 8
100 x 5 (PB ) (assisted)..................... 100 x 5
60 x 10..................................................60 x 10

Happier now Tweak?

Dumbbell Crossface (lbs)............................Alternated Dumbbell Preacher Curl (lbs)
20 x 20..................................................25 x 20
20 x 20..................................................25 x 20
20 x 20..................................................25 x 20

Done in 70 mins. Disappointed bout the quads, but there's always next week. Arms where pumped up. Until next time gents

 

[Line]

but it just hurt my ass instead (Insert your own gay joke here).

I would but I like to think I'm above that...

Anyways, your quad work isn't nearly as bad as you make it seem. Sometimes when you're feeling a bit beat up there's nothing you can do but to back off a bit. Congrats on the PB on skullcrushers; even bigger props because it was in the middle of a superset.


"This is the most exciting thing I've seen since Halley's comet collided with the moon!"


...fag

 

[Chesticles]

Thanks Line, I love you to. Bout to go hit up chest/back. Might try somethen different this week. Instead of doing chest then back, I'm going to do a chest exercise, then a back one, and so on. I might do that with all my muscle groups this week.

 

[Glex]

That is a funny story

Congrats on the big skullcrusher PB

I used to alternate between muscle groups instead of doing one then the other, too. I liked it, see how it works out for ya.

 

[Hypocrisy86]

Magniifichesti workout.
seems like your about the BB curl the majority of the chicks
you've boned. nice.

but seriously, very fucking good workout!
The SS's make me think, since i've only done
that type of route once. i have one question
does it use more energy than a normal
workout with heavy HEAVY weights?
not like i do anything heavy,..

 

[Chesticles]

Glex - Thanks man, yeah alternating muscle groups was a good change.

Hypo - what do you mean a "normal" workout? If you mean not doing supersets then yeah, you need more stamina, and you usually have to sacrifice the weight for a bigger pump.

Ok Chest and back today boys, here it is. Done incline with this beast who benches a shitload, so I had to keep up and it was awesome.

Chest/Back
Incline Barbell Press (lbs)
132 x 10 (PB )
154 x 8 (PB )
176 x 6 (PB )(last 2 w/ aid)
220 x 1 (PB ) DROP 132 x 6 (spot last 3)

Got helped a bit with the 220, would of killed myself if I'd done it without a spot I think lol, awesome chest pump afterwards though.

Chinups
me x 9.5 (ARRGGHH!!)
me x 6
me x 6
me x 5

Dammit I JUST couldn't get the 10th, I was so close! lol. I'm getting it next time no matter what.

Flat Dumbbell Press (lbs)
60's x 10
70's x 6
70's x 5
50's x 5 (I had nothin left)

Benched with the behemoth again, I was drained by this point though.

Dumbbell Row (lbs)
70 x 10
100 x 8
110 x 6 (easy 6)
70 x 20 (PB )

I'm not using that 110 anymore, it really only feels like about 90 lbs or so.

Flat Dumbbell Flye (lbs)
20's x 20 x 3

Straight Arm Pulldowns (lbs, using cable machine)
80 x 20 x 3

All done baby. Lost track of the time, would of been over and hour though I'd say. Sweet workout today, until next time gents