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

[PUMBA]

I thought I'd do somethen different, can't just do chest and tris and back and bis all the time now can ya?

Hey bro, sorry think I missed this question Short answer, yes you can, I've been doing it for years, as have most guys that have been around a while. Basic rule of thumb don't try and change what obviously works.

I dont' change my body parts split, I will change however:-
1, The exercises.
2, The weight.
3, The rep ranges.
4, The frequency I hit those muscles per week.

But I don't mess with those small muscle groups that can be over done.

eg You currently do Biceps on your Chest and Shoulders Day, but then hit Triceps on another day, now depending on how hard you are actually training, your Triceps have been trained probably over 65% on your Chest and Shoulder Session. Whilst those poor little buggers are trying to repair, you go and hit them on your Back day and you are doing the same to Biceps. If there is say......48 break between these session it is not "AS" bad.....but why hit the small muscle groups twice a week and only hit the big boys once a week, that would be just silly.

Hope this helps dude.

PS The gym sucks now hey ? Turning into a girls fitness centre . Has little Glenn left yet?

 

[Line]

Damn, two PB's on the same exercise is pretty awesome and that's an awesome amount of working sets from top to bottom.

"All right, this next song is dedicated to Bart Simpson, with the message 'I am coming to kill you slowly and painfully.'"

 

[Chesticles]

Evo - You wish I had a shirt that cool lol thanks for the comments big man.

Base - It was ridiculous, hence why I just had to take a photo lol.

fallen - thanks buddy

Pummie - To be honest now that I corrected my form more on chest days my tris don't get sore. Only time they do is if I actually train them directly. And I hit my chest twice a week (Saturday is a training day to ) as it needs to be brought up in my opinion. And lol the gym has always sucked major ass, but I can always dream that they'll build a 24 hour fitness here can't I? I wish Glenn would leave, is there rumors going around that his going to? Thanks for the comments man.

Ok just abs and cardio today.

Abs
Seated Twists - 3 x 20 (10 each side)
Incline Leg Raises - 3 x 10

Cardio
10 mins bike
15 mins treadmill (Incline level 10, speed 6.5)
5 mins bike

Cardio doesn't seem much, but it built up a sweat believe you me. Ok back/tris tomorrow boys. Oh I also got a new job landscaping, I continue never having to apply for a job

 

[Chesticles]

Oh hey Line, didn't see you there. Thanks big man, it was tough shit indeed. Lol always at your quote sexy man

 

[Project Evo]

Hey mate I wish I had a shirt that cool!!!

 

[fallen]

i hate abs i'd rather do any other body part before i do abs

 

[Glex]

Great job on that incline PB, 75 x 5...then you kept going at the same pace you monster!

Cardio didn't look light; 6.5 isn't a really killer speed unless you're on a big incline like you were, so I'm sure it did the trick

 

[Chesticles]

Evo - You can always borrow one off Rocky

Fallen - Lol whats wrong with abs?

Glexx - Thanks buddy, and yes that incline was a killer.

Ok back/tris today. I have to amusing stories for you to. Started with about 20/30 mins of stretching for hip flexors, hammies, back, chest, bis and neck. I'm really starting to get into stretching (My massage lady persuaded me to stretch more)

Back
Deadlifts (lbs)
220 x 10
308 x 5
308 x 5 (Just) Nutty said my form was off and that I was pushing the bar forward before I was lifting, so dropped it back.
220 x 10 (R/P)

Thats all I managed for that haven't deadlifted in over a month, man my numbers have dropped.

Long Pulley Row (Plates)
6 plates x 10
8 plates x 6
8 plates x 6
8 plates x 6
6 plates x 15

Focused alot on form on these, kept those elbows in nice and tight, good pump.

Triceps
Reverse Grip Smith Machine Bench Press (lbs)
132 x 10
154 x 6
176 x 5 (last 1 assisted by Nutty)
132 x 8 DROP bar x 30

First time doin these, really liked them. Only negative is I discovered doing high reps on them you incorporate chest in a bit, and my chest is already sore from the other day lol.

Cable Rope Tricep Extensions (lbs)
80 x 15
80 x 15 DROP 50 x 12 DROP 30 x 20

Tris where nice and toasted after that. Wrapped it up in about an hour. Rest day tomorrow, and chest/traps/cardio on saturday, if my chest is recovered that is. Ok his my story time (s) for everyone, Nutty just missed both of these gems:

When I was on my last couple of sets of reverse grip bench, this rake who goes in all the time and does exercises with crappy form asks me for a spot on EZbar bicep curls. He had 2 20lb plates on each side so I new this wasn't going to be pretty. Nice guy I am I said sure. He picks up the weight, arches his back like a mutha fucker and does a "rep", I said, "Don't arche your back man." He repeats his pelvic thrust on the bar and does another "rep". I repeat to him, "Oi, don't arche your back, ALL ARMS!!" I said that to him on every dam rep of every set I had to spot him for. Then when his done he says the classic line, "Man, I'm usually stronger on that." I walk away in disgust

The second of my classic tales is when I was doing extensions to polish off my tris. The big collosal douche whos usually in there says to me, "You've put on alot of size, you on the protein powder are ya?" I of course say yes. He then says, "You shouldn't take that stuff, its bad for you." I try not to laugh and ask him why its bad. He then says, "It can mess with your kidneys. How many do you take a day." I say 2 or 3 depending. He says, "Wow, that's way to much, how many grams of protein are in each one?" I say between 40 or 50 usually. He says, "Well don't have to much, I know a guy in hospital on a dialysis machine because he took to much protein powder." The whole time he was talking all I was thinking was, "Man, I can't WAIT to post this on Mecca."

 

[FOOTBALL FAN]

lol at you storys " im nornmally stronger than that" the cry of the lightweight.

good session mate

 

[onebigeric]

Are you trying to hijack my n00b of the day award, Chesti?


Cause you can go right ahead, as those friggin' types are everywhere Awareness is the best defense. at the goon that couldn't understand 'don't arch your back.' The hawaii-wannabe was hilarious as well...

I'm really sorry to hear about your knee though, Chesti I truly would have it looked at professionally, and subsequently operated on. Grief like that just compounds in the long run, and the last thing you need is a complete rebuild on said area before you're 30[or at any time for that matter]

Oh, and your tricep extensions made me shudder in phantom pain; must've killed, ya?

 

[Project Evo]

LMAO at those priceless stories mate, classics!!

Sweet moves on the Tri's buddy, one of my fave body parts to train. I've just started doing Reverse Cable Pulldowns for my Tri's and I absolutely love 'em. Still really like Close Grip Bench best though.

Not Deadlifted in over a month!! Shame on you. Get those numbers back up this instance young man.

I'd never get one of my massive arms in Dibble's shirts, he still gets his from Mothercare.

 

[Basebodyfitnesspaul]

Good session there man Hope you get back into deadlifting pretty soon bud.

Triceps
Reverse Grip Smith Machine Bench Press

Did you find that these gave you pain in the wrists? I used to do the movement, but my wrists started to give in and now it sems like my left wrist is constantly sprained. So, word of warning, be careful on these man.

The whole time he was talking all I was thinking was, "Man, I can't WAIT to post this on Mecca

And thank god you did, because now we all know the horrors of protein powder! I'm chucking mine out straight away, don't want to risk damage to my kidneys. (Seriously, what a retard)!

 

[fallen]

lol at the story. With the reverse grip are you able to close your hands all the way around or is it more a half grip?

 

[Glex]

Great job on those deads despite the month off.

He had 2 20lb plates on each side so I new this wasn't going to be pretty.

 

[Line]

I'm loving the deads and reverse grip benching. I'm going to have to give those a "tri" sometime soon. (sorry)


"My car gets fourty rods to the hogshead and that's the way I like it!"

 

[Chesticles]

FF - Thank ya

Eric - Lol just thought I'd contribute. I did have my knee looked at by a specialist about 6 months or so back, I really don't think they can do anything for it though, but I was thinking of going back and getting it looked at again. How'd you hurt your knee in the first place? And yes, my tri's where on fire after the extensions

Evo - LMAO mothercare, funny shit. I've liked training arms alot lately, seems they're getting bigger

Base - No wrist pain for me mayne, You might have the problem of letting your wrist (s) take the weight for you instead of keeping them straight. Thanks for your comments mate.

Fallen - Yeah it's more of a half thumb under reverse grip dude lol.

Glex - Lol man you have no idea how disgusted I was just spotting him, I felt sorry for his back.

Line - Shame on you You made up for it with the quote though

Ok day off today, going in tomorrow morning for chest/traps/cardio, hopefully I can get there eariler so I don't have to rush.

 

[Chesticles]

Yeah I got there with a half hour left before it closed, dam alarm didn't wake me up Got in what I could. No traps though

Chest
Flat Machine Press (lbs, pin loaded. Stack is 200)
120 x 12
140 x 10
160 x 8
180 x 5 (+1 negative)
200 (Stack) x 0
180 x 3
100 x 15 DROP 80 x 10 DROP 60 x 10

Lol couldn't get the stack up, story of my life

Cardio
15 mins eliptical (Level 16 MAX setting)

Calories burned was 734 for anyone who cares lol.

Ok chest workout only took 10 mins, ok for what it was. Legs monday boys, until then

 

[Line]

Lol couldn't get the stack up, story of my life

This is way worse than my "tri" joke

Still, it sucks that you couldn't get there earlier but I have to give you credit for getting in there and pushing yourself hard.


Shelby: I tell you, I won't live in a town that robs men of the right to marry their cousins.
Jebediah: Well, then, we'll form our own town. Who will come and live a life devoted to chastity, abstinence, and a flavorless mush I call rootmarm?

 

[Paulie]

Nice little session of chest. Too bad you didnt get the stack, but one day you will. Excellent cardio as well

 

[Glex]

Looks like you might be able to get the stack if you do less of a warmup. Maybe try some doubles or singles next time at 140, 160, and 180.