[chesticles]

Thanks for stoppin by Q.

And we all know you could probably unilateral leg press that weight for 8, you strong bastard lol.

[Amped]

Apple Sauce Bitch--Makin it look easy

[Nothin' but a peanut!!]

lol amped
see you in the gym this week FF

[Q80_MuscleHed]

Originally Posted by chesticles

Thanks for stoppin by Q.

And we all know you could probably unilateral leg press that weight for 8, you strong bastard lol.

lol .. :) i like that strong bastard :) .. keep doing the hardwork man :)

[chesticles]

Thanks for the comments guys, today was legs and shoulders and abs.

Legs
Leg Extension - 4 x 15 Weight - 35 (Increase!)
Flat Leg Press - 3 x 15 Weight - 138kg (Increase!)
Leg Curl – 4 x 15 Weight - 7 plates
Standing Calf Raises (Coleman Style) (Feet Pointed Inward) – 4 x 15 – 25 (25,25,17,17.) Weight - 54 (kgs) (Pumped out 30 extra on a ledge to get that burn)

I'll go up on leg curls next week, it just never got harder to do the reps lol. I'll change from standing calf raises to seated as I think the standing aggrivated my knee, and I won't do coleman style one's anymore as I think it aggrivates my syatic (sp?) nerve around my glutes.

Shoulders
Tri Set
Barbell Front Raises - 3 x 12 Weight - 45
Wide Grip Barbell Upright Rows - 3 x 12 Weight - 45
Seated Dumbell Rear Raises - 3 x 12 Weight - 25lbs

I'll drop back weight again on rear raises. Forms was not that good today and I watched the shawn ray dvd the other night, and he was doing them with more of a straighter arm then I've been doing them, and I've only been guessing how to do them, so I'll try it his way next week.

Abs
Crunches On Ball 3 x 15
Leg Raises 3 x 15
Standing Twists 4 x 25

Abs where good, felt the burn.

Overall it was pretty good, done in around an hour. Legs (quads in particular) where very pumped and my shoulders are dead. Worked hard for that paycheck baby!

I'll post in your logs later on guys, it's movie time now

[Rocky]

Good workout man. Good increases on those leg weights. Gets you fired up straight away doesn't it! :)

[chesticles]

Thanks Rocko. Forgot to add, done around 10 mins of stretching after my workout and also did about 10 - 15 mins more after an extremely hot shower tonight, you know it was good.

[BigBen]

Chesticles! YEa buddy thats pay checks, donald trump style bro! Getting the job done fasho, i dont know how u train shoulders and legs in the same day, Your hardcore man!
and

[Amped]

Way to push more weight. Collectin dat money!!!!

[chesticles]

Thanks fellas, just done some cardio today.

Cardio
10 mins on stepper
10 mins on eliptical (level 4)
15 mins of boxing, 2 minutes on 30 seconds off. (exhausting!)
10 mins on treadmill (fast walk)

That was it. Another day, another couple of dollas

[chesticles]

Chest
Incline Dumbbell Press – 3 x 15 (15,15,11) Weight - 40
Incline Dumbbell Flye – 3 x 15 (15,15,15) Weight - 20
Flat Press – 3 x 15 (15,15,15) Weight - 30.

I noticed my front delts are getting tight on my chest workout, and on flyes. I stretch before my workout, but it doesn't seem to help much, maybe I just need to stretch more or something.

Back
Long Pulley Row – 3 x 15 Weight - 4 Plates
Straight Arm Pulldowns – 3 x 15 Weight - 8 plates
Pulldowns To The Front (Wide Grip) – 3 x 15 Weight - 8 plates

I'll increase on long pulley next week, I think I could do a plate extra. I'll drop back a plate on SA's as I think my form could be better.

Abs
Crunches On Ball - 3 x 15
Leg Raises - 3 x 15

That was it, done in around an hour, I didn't really keep track though. Pretty good workout, chest was pumped but my back was moreso this week, so that's a plus.

[Rocky]

That's a nice split - Chest and Back! :)
Good exercises too!

[BigBen]

Nice wok chesticles! Thats how team paycheck memebers handle they bussiness bro!
keep it up
and