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

[Chesticles]

Abs
Swiss ball crunches - 4 x 12

Cardio
30 mins bike

I was ganna do other machines for cardio, but I got caught up talking to this chick I know, and I lost track of the time

 

[Turkish1530]

playing around with the women i see....wheres ur dedication??!!

 

[Rocky]

Chatting to women when you should be training. It'll be the death of you.

Either that or AIDS.

 

[Rageking]

unless he gets his cardio in with the chic at night

 

[Peanut!!]

wheres fridays workout?

 

[Chesticles]

It'll come tomorrow, bitches.

 

[Chesticles]

Ok so here's what I did Friday, I'll be going in today so expect another session in a few hours.

Chest
Decline Smith Machine Press (lbs)
132 x 10
176 x 10
220 x 3 (PB )
264 x 1 (PB )
176 x 7

If your wondering why I do alot of smith work, no spotter is the short and curly's of it.

Super Set
1/2 Reps On Flat Smith (lbs).......................Cable Crossovers (lbs a side)
242 x 4 (PB ).......................................50 x 15
242 x 3...................................................50 x 15
242 x 2...................................................50 x 15 (Just)

Back
Towel Chin Ups
Me x 5
Me x 3 Re-grip 4
Me x 4 Re-grip 5

Yeah I threw a towel over the chinup bar and done them holding onto the towel, works the grip really well to.

Standing Bent Over Dumbbell Row (lbs)
70's x 15
80's x 10
90's x 8 (PB )

Dumbbell Pullover (lbs)
80 x 8
80 x 6

Finished in 75.

 

[philosopher]

Nice one chesti. Lots of Pb's keep up the good work

 

[Rageking]

awesome work, that decline bench is INSANE
those PBs are sexy

 

[Chesticles]

Thanks guys Here's what I did yesterday.

Shoulders
Seated Military Press (lbs)
88 x 12
110 x 8
132 x 3 no
88 x 10 (Just)

yeah I know they suck, shut up

Seated Dumbbell Side Laterials (lbs)
35's x 10 DROP 20's x 10
35's x 10 DROP 20's x 10
35's x 10 DROP 20's x 10

Arms
Super Set
Dips.......................................................Seated Dumbbell Hammer Curl (lbs)
Me x 5....................................................40's x 10
Me x 5....................................................40's x 10
Me x 3....................................................40's x 10

Cable Pushdowns (lbs)..................................Wide Grip Cable Preacher Curls (lbs)
120 x 20....................................................90 x 10
120 x 15....................................................90 x 10
120 x 12....................................................90 x 8

Done in 45 mins. Cardio/abs comin at ya soon

 

[Chesticles]

Abs
Swiss ball crunches - 3 x 20

Cardio
15 mins treadmill (Incline 5%, speed 6.0 fast walk)
15 mins recumbant bike (Level 4)

 

[Rageking]

MP aint bad
and the drop and SS were pretty intense, good solid work

 

[Glex]

Wooo, look at all the drop sets and supersets! I like those!

The cardio is good too

 

[Rocky]

Wow superb benching - really strong. Lots of PB's all over the place.

Except the Military

 

[Chesticles]

Legs today fellas, it was gooooodddd

Quads
Hack Squats (lbs)
110 x 10
154 x 8
198 x 5
198 x 4

Ass to grass on dem hacks.

Incline Leg Press (lbs)
374 x 30
374 x 21



Hamstrings
Standing Alternate Leg Curl (kgs)
50 (Stack) x 12
50 (Stack) x 12
50 (Stack) x 12
50 (Stack) x 12

Seated Leg Curl (lbs)
200 (Stack) x 22
200 (Stack) x 20

Calves
Seated Calve Raise (lbs)
150 x 12
150 x 12
150 x 12

Very slow reps, only way to do calves baby. Stretched and was out in 45 mins. Abs and cardio tomorrow

 

[Chesticles]

Didn't feel like going in, but stopped being a pussy and sucked it up.

Abs
Hanging chinup bar leg raises - 4 x 10
Ab roller crunches - 4 x 10

The chin up bar was more for grip, and fuck me it worked it.

Cardio
10 mins eliptical (Level 5)
10 mins recumbant bike (Level 4)
10 mins bike

Back/chest tomorrow

 

[Glex]

Didn't feel like going in, but stopped being a pussy and sucked it up.

Well done.

I've been doing the hanging bar leg raises a lot more recently. They do work the grip along with the abs, that's for sure!

 

[Chesticles]

Thanks Glexxy

Back
V-bar Chin Ups
Me x 8
Me x 6
Me x 6

Dumbbell Row (lbs)
100 x 12
115 x 10
115 x 8

Straight Arm Pulldown (lbs)
120 x 13
120 x 10 (Hard 10)

I done back with a mate of mine, man I drilled him into the ground

Chest
Flat Barbell Press (lbs)
176 x 5 (PB )
187 x 2 (PB )
176 x 3

Haven't done BB press in a long time, I can do so much more on a smith

Incline Barbell Press (lbs)
132 x 7
154 x 3
132 x 6

Incline Dumbbell Flye (lbs)
40's x 8
40's x 8

Didn't take note of the time, it was good though. Until Monday fellas

 

[Rocky]

Nice work.
Rows and presses looking solid.

 

[Chesticles]

Thanks Rock.

Was supposed to be weights today, but just done a bit of cardio instead and I'll do shoulders/arms tomorrow.