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

[Turkish1530]

whats up chesty seems like ur training has been going great, sum awesome Pb's ur last session...just keep em coming

 

[Chesticles]

Thanks guys, few updates to do.

Legs
Box Squat (lbs)
88 x 12 (Warmup)
127.6 x 10
176 x 7
215.6 x 3
176 x 5
88 x 10

Not alot of weight on these, haven't done them in ages.

Smith Machine Front Squats
Me x 30
Me x 20

Just done them weightless to get a pump.

Seated Hamstring Curl (lbs)
100 x 30
150 x 15
200 (Stack) x 12
100 x 30
150 x 20
200 (Stack) x 12

Standing Hamstring Curl (lbs)
50 (Stack) x 8
50 (Stack) x 8

Leg Press Calve Raises (lbs)
220 x 12
330 x 10
440 x 10
550 x 8
660 x 5
330 x 12
330 x 10

Done with 4 second negatives.

Shoulders
Seated Smith Machine Press (lbs)
124 x 10
144 x 4
144 x 3
104 x 10

Standing Dumbbell Side Raises (lbs)
30's x 12
40's x 10
45's x 8 (Last 2 average form)

Standing Dumbbell Rear Raises (lbs)
50's x 10
60's x 8
70's x 8

Took ages to do, like 1.5 to 2 hours, gym was packed with noobs.

 

[Chesticles]

Abs
Vertical leg crunches - 3 x 20
Chin up bar knee raises - 3 x 10
Hanging knee raises - 3 x 10

Cardio
40 mins bike

I had stuff to do so had to cut it short

 

[Chesticles]

Last one.

Back
Super Set
Pull Ups (lbs)..................Close Grip Pulldowns (lbs)
+22 x 5..........................120 x 15
+22 x 4..........................120 x 15
Me x 5...........................120 x 12

Good pump in the back with these.

Barbell Row (lbs)
132 x 12
176 x 8
176 x 6 (Average form)

Biceps
Alternate Arm Dumbbell Preacher Curl (lbs)
30 x 10
35 x 7
40 x 4

Kinda weaksauce numbers though.

Wide Grip Barbell Row (lbs)
65 x 12
85 x 8
95 x 6

Until tomorrow

 

[Braaq]

Nice superset Chesticles, I use to do that pull down and close grip pull down superset myself. Great pump!

 

[Chesticles]

Chest
Flat Dumbbell Press (lbs)
70's x 12
80's x 7
90's x 5
70's x 9

Incline Smith Press (lbs)
176 x 2 Thought this couldn't be right, so reattempted and:
176 x 2
132 x 10

Lol almost ashamed to write it up, terrible effort.

Incline Dumbbell Flye (lbs)
50's x 7
60's x 3
40's x 8

Triceps
Close Grip Bench (lbs)
132 x 8
70 x 4
110 x 9

Weaksauce again

Straight Bar Pushdown (lbs)
140 x 10
140 x 7
100 x 12

Done in 50 mins. Came home do 15 mins of boxing and 10 sets of sprints.

 

[Chesticles]

Abs
Standing cable crunches (lbs)
140 (Stack) x 20
140 (Stack) x 20
140 (Stack) x 20
140 (Stack) x 20
140 (Stack) x 20

Standing barbell twists - 4 x 25

Cardio
15 mins recumbant bike (Hill interval 5)
15 mins eliptical (Weight loss level 8)
20 mins treadmill (Incline 5%, speed 6.0)
10 mins bike

 

[Rocky]

Don't sweat the incline bench. Although I know I'd be gutted too but you put in a great job with the DB's before it so take consolation from that!

 

[Chesticles]

Thanks sweety

Legs
Smith Machine Squat (lbs)
220 x 8
264 x 4
286 x 2 Pumba thinks I had more
319 x 2
220 x 5 Had a sharp burning pain in the stomach, otherwise could of got more

Stiff Legged Deadlift (lbs)
176 x 12 (Working warmup)
220 x 8
286 x 6
308 x 1
176 x 15

Standing Calve Raise (lbs)
230 (Stack) x 8
230 (Stack) x 6
230 (Stack) x 7
230 (Stack) x 6
230 (Stack) x 6

Done with 8 second negatives

Shoulders
Standing Side Laterial Raises (lb)
30's x 12
35's x 10
40's x 10
42's x 10 (45's where taken)
45's x 8

Seated Arnold Presses (lbs)
50's x 8
50's x 6
50's x 8

Done with straight back seat, so weight was a little less. Done in 100 mins.

 

[Turkish1530]

negatives---> feeeel the burnnn, nice session chesty w/ sum sweet smith squats

 

[Glex]

I come back and you're doing Arnold Presses? ARNOLD PRESSES? Eh, oh well, at least the weight is good on 'em

Nice stiff-legs. I can usually go pretty heavy on them too, but I did a few sets at 135 three days ago (still nursing the back) and my hamstrings are still sore!

 

[Chesticles]

Thanks Turk.

Stop your bitchin Glex

Here's Friday's.

Back
One Arm Dumbbell Row (lbs)
80 x 15
100 x 10
115 x 8
115 x 8

Left lower back is a bit sore, so didn't want to go any heavier.

Close Grip Pullups (lbs)
Me x 7
Me x 5
Me x 4
Me x 4

Straight Arm Pulldown (lbs)
60 x 15
60 x 15
60 x 15

Down in pulldown machine, so weight appears a little less.

Biceps
Close Grip Curl (lbs)
85 x 10
95 x 8
105 x 6 (Epic cheat on last rep)

Barbell 21's (lbs)
65
65 (Just)
55

Forearms
Reverse Grip Cable Curl (lbs)
80 x 8
80 x 8
80 x 8
80 x 8

Done in an hour. Sat morning done some sprint training, 10 sets of 10, hard stuff. Until tomorrow.

 

[Glex]

Nice DB rows. Love the epic cheat on bicep curls

Way to throw away a full boat I've never really done a full-on cut before, so I don't think I was as out of it as some poeple. When I am dieting, however, all I think about is my next meal so I guess in the respect it's hard to concentrate sometimes.

 

[Chesticles]

Thanks Glex. When my friend saw me muck my hand, I think he wanted to smack me in the face for being so stupid

 

[Rocky]

Good stuff Chesty. Was the sharp pain on leg press right down by your groin? That's where I sometimes get it.

Back is looking really strong.

 

[Chesticles]

Chest
Flat Dumbbell Press (lbs)
70's x 12
70's x 12
70's x 7

Decline Smith Machine Press (lbs)
176 x 10
154 x 10
154 x 10

Super Set
Top Half Smith Machine Press (lbs)..................Seated Low Grip Chest Press (lbs)
220 x 6.......................................................150 x 10
220 x 4.......................................................150 x 10
220 x 2.5.....................................................150 x 10

Triceps
Seated Dumbbell French Press (lbs)
100 x 6
80 x 8
80 x 7

Left lat felt a bit iffy so I dropped the weight back.

Cutler Pushdowns (lbs)
80 x 20
110 x 10
80 x 16

These are those pushdowns Cutler does on the pulldown machine with a wide grip.

Done in 50 mins. Come home and done 20 sets of sprints, cut my distance in half and done more sets, it was ok I guess.

 

[Chesticles]

Abs
Kneeling Rope Crunches (lbs)
140 (Stack) x 10
140 (Stack) x 10
140 (Stack) x 10
140 (Stack) x 10
140 (Stack) x 10

Slow reps.

V-Ups - 5 x 10

Cardio
15 mins recumbant bike (Weight loss level 6)
15 mins treadmill (Incline 10%, speed 6.0)
10 mins rowing machine
10 mins eliptical (Level 6)
10 mins bike

 

[Rocky]

Nice work. Like the chest supersets.

Wonder why the drop off on the last set of DB presses?

 

[pGhi]

Damn those weights look heavy . why so much aerobic on diet?

 

[Turkish1530]

nice training session chesty....