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

[Turkish1530]

a very solid workout there chesty always nice to get a quick but intense workout in

 

[onebigeric]

I really like the fact that you're creative in your approach to stretching, Chesti. Congrats are definitely in order on your mass gain as well

It also doesn't hurt that your rack deads are immense

 

[Rocky]

Presses pulldowns and racks are really heavy. Basically a good heavy session with high rep too.

 

[Hypocrisy86]

Keep those dips coming man
that doggcrapp is going well
btw i met some old highschool buds of mine
and asked me if i knew the doggcrapp routine, i told em bout you
and how well its going, keep it up. my buds have been doing it for a while

 

[Chesticles]

Thanks for the comments everyone, here's my session from yesterday.

Quads
Incline Leg Press (lbs)
660 x 12 + 6 + 5 total = 23 reps (Target 20 - 30)

3 - 5 min rest

Widowmaker 440 x 20

Kneeling quad stretch 60 secs

Hamstrings
Stiff Legged Deadlift (lbs)
200 x 17 (Target 15 - 25)

Standing hamstring stretch 60 secs

Calves
Standing Calve Raise (lbs)
210 x 10 (Target 10 - 12) (5 second negative & 15 second hold at bottom of movement)

Standing calve stretch on wall for 60 secs

Biceps
Cable Preacher Curls (lbs)
140 (Stack) x 10 + 3 + 2 total = 19 reps (Target 11 - 20)

Hold bottom of preacher curl movement with 120lbs for 60 secs

Failed

Forearms
Reverse Barbell Curls (lbs)
85 x 12

Rest arms on legs, palms face up with barbell in hand, hold barbell with fingers and don't let hands touch your shins with 45lb bar for 60 secs

Abs
V-Ups - 4 x 15

Dam noobs had all the other ab equipment

Done in 55, cardio session next.

 

[Chesticles]

Cardio
10 mins treadmill (Incline 10%, speed 6.5)
20 mins recumbant bike (Level 6)

That was that, good cardio. Upper body tomorrow.

Oh and also, that's 10 K

 

[Turkish1530]

nice workout there chesty......sux when u fail on something but just remember that next time and push it 2 the limit

 

[Chesticles]

Thanks Turk, I shall

Here's my workout from yesty, as well as my one from today.


Chest
Incline Dumbbell Press (lbs)
75's x 8 + 3 + 3 total = 14 reps (Target 11 - 15)

Hold dumbbells at top of position, lungs full of air for 10 secs, lower to bottom of movement and hold with 45lb dumbbells on incline bench for 60 secs

Shoulders
Barbell Upright Row (lbs)
140 x 11 + 6 + 4 total = 21 reps (Target 11 - 20)

Hand on wall turning away shoulder stretch for 60 secs

Back Width
Close Grip Pulldowns (lbs)
180 x 11 + 6 + 4 total = 21 reps (Target 11 - 20)

Pulldown stretch 220 lbs for 60 secs

Back Thickness
Barbell Row (Palms up, lbs)
215.6 x 10 (Target 10 - 12 reps)

Pulling on stationary equipment with a hunched back for 60 secs

Triceps
EZbar Skullcrushers (lbs)
80 x 13 + 5 + 3 total = 21 reps (Target 15 - 30)

Hold bottom of standing french press movement with 40lb dumbbell for 60 secs

Done in 45, cardo and abs comin at ya.

 

[Chesticles]

Abs
Cable Crunches (90lbs) - 3 x 30
Incline Knee Raises - 6 x 15
V-Ups - 4 x 10

Cardio
15 mins eliptical (Level 5)
15 mins bike

Last DC workout tomorrow

 

[Rocky]

Great sessions yet again. Seriously doing well.
Upright rows, leg press, rows and preachers real standouts.

 

[Turkish1530]

agree w/ rocky.....still an overall awesome workout keep it up chesty

 

[Glex]

Good job on the BB rows, and good luck on the last DC session.

 

[Peanut!!]

showing up tomorrow doushbag, wet-roll-me-in-flour-boy?

 

[Chesticles]

Thanks guys, forgot to post my last DC session from friday, pretty bad way to end it lol but eh what can ya do.

Quads
Smith Machine Squats (lbs)
352 x 3 (Target 6 - 10)

3 - 5 minute rest

Widowmaker 220 x 20

Kneeling quad stretch 60 secs

Epic fail on that, only just got the 20 to.

Hamstrings
Incline Lying Leg Curl (lbs)
130 x 11 + 5 + 4 total = 20 reps (Target 15 - 30)

Standing hamstring stretch 60 secs

Calves
Seated Calve Raise (lbs)
180 x 30 + 20 + 20 Total = 70 reps (Target 50)

Standing calve stretch on wall for 60 secs

Biceps
Ezbar Bicep Curl (lbs)
100 x 10 + 3 + 3 total = 16 reps (Target 11 - 20)

Hold at bottom of bicep curl movement on a decline bench with a 60lb EZbar for 60 secs

Fail again

Forearms
Reverse Grip Cable Curls (lbs)
100 x 13 (Target 10 - 20)

Rest arms on legs, palms face up with barbell in hand, hold barbell with fingers and don't let hands touch your shins with 45lb bar for 60 secs

And once more

Done in 45. Goin in to start my new routine in a few minutes

 

[Turkish1530]

solid work chesty...looking forward to seeing what ur new routine is lookin like

 

[Chesticles]

Thanks Turk. So I started my new routine yesterday, hurt my left lower back to doing shrugs of all things, so there won't be any squatting later on today for quads I switch rep ranges every week on this routine, this week will be 10+, but for compounds I'll go between 2-4, 6-8 and 10+ but for other movements like leg curls I'll stick to say 6-8 and 10+.

Back Width
Rack chins (lbs)
+44 x 15
+66 x 12
+66 x 10
+44 x 10

Wide Grip Pulldowns (lbs)
120 x 20
140 x 15
160 x 7
120 x 20

Shoulders
Seated Dumbbell Press (lbs)
50's x 12
50's x 12
50's x 10
50's x 10 (Just)

Super Set
Seated Dumbbell Side Laterials (lbs)................................Seated Dumbbell Rear Raises (lbs)
20's x 15...................................................................20's x 15
25's x 12...................................................................25's x 12
25's x 10...................................................................25's x 10

Traps
Barbell Shrugs (lbs)
264 x 20
303.6 x 15
352 x 12

Stopped after that, hurt my back on like the 10th or so rep, what a weird injury though. That was done in 50, going in for quads, calves cardio soon.

 

[Turkish1530]

Thanks Turk. So I started my new routine yesterday, hurt my left lower back to doing shrugs of all things, so there won't be any squatting later on today for quads I switch rep ranges every week on this routine, this week will be 10+, but for compounds I'll go between 2-4, 6-8 and 10+ but for other movements like leg curls I'll stick to say 6-8 and 10+.

Back Width
Rack chins (lbs)
+44 x 15
+66 x 12
+66 x 10
+44 x 10

Wide Grip Pulldowns (lbs)
120 x 20
140 x 15
160 x 7
120 x 20

Shoulders
Seated Dumbbell Press (lbs)
50's x 12
50's x 12
50's x 10
50's x 10 (Just)

Super Set
Seated Dumbbell Side Laterials (lbs)................................Seated Dumbbell Rear Raises (lbs)
20's x 15...................................................................20's x 15
25's x 12...................................................................25's x 12
25's x 10...................................................................25's x 10

Traps
Barbell Shrugs (lbs)
264 x 20
303.6 x 15
352 x 12

Stopped after that, hurt my back on like the 10th or so rep, what a weird injury though. That was done in 50, going in for quads, calves cardio soon.

solid work brother....hope your back heals up, just rest up........quick question were you wearing a belt when you were shrugging and hurt your back?? (if not it might be a good idea brother )

 

[Peanut!!]

care to explain your rack chins to a total fitness veteran?

 

[Chesticles]

You've seen me do them before, when I hang under the smith machine and pull up remember?

Anyway, here's what I done today.

Quads
Crazy 8's Leg press (lbs)
4 sets of 220

These are like 21's, but doing 8 reps instead of 7. I was doing 8 with the left, 8 with the right and 8 with both at the same time.

Leg Extensions (lbs)
100 x 20 DROP 80 x 15 DROP 50 x 15
100 x 15 DROP 80 x 10 DROP 50 x 10
100 x 15 DROP 80 x 10 DROP 50 x 15
100 x 15 DROP 80 x 10 DROP 50 x 10

I think these are in lbs anyway, one of the new machines. It was quite hard, haven't done extensions in ages. At around the second or third set I was standing near the smith machine when both my legs gave out, lucky I had something to grab onto

Calves
Standing Calves Raises (lbs)
200 x 25
200 x 20
200 x 20
200 x 20

Cardio
20 mins bike

All I had time for Done in 25 mins not including the cardio. Didn't want to put to much strain on my lower back, so ditched squats and stuff like that for this week. Day off tomorrow

 

[Rageking]

good work for small amount of time, never heard of crazy 8's before but that sounds like fun! i think i might go try that today