[Amped]

you got to protect the wheels bro,,, I know the feeling it sux---keep your head up

[chesticles]

Thanks for the support guys, means alot to me. Today was Pull, abs and cardio.

Pull
BB Bent row - 3 x 8, 1 x 12 Weight - 98,58,58,40 (kgs)
chins - 3 x 8, 1 x 12 (5,8,7) Bodyweight
Barbell Curl 3 x 8, 1 x 12 Weight - 85,65,65,45
Concentration Curl - 3 x 8, 1 x 12 (8, 6 right 8 left, 6 right 8 left,12) Weight - 20,20,20,10 (lbs)

Abs
Super set
Seated Crunches & Seated Twists - 4 x 10

Cardio
10 mins eliptical level 4 (with PUMBA )
10 mins on bike

It was good overall, done in about an hour not including cardio. Deads with this next week, hammys where to sore from legs on wednesday for it. Bis are sore already.

[Nothin' but a peanut!!]

soudns like your training days are OVER! you're done you're finished! you got nothing no more! muahaha
hows the "cut" you're doing - tho since u got nothig on you to cut off dunno how it'll be going
monday is the big day start back
may see you in there

[Rocky]

Good session man. Looking forward to seeing those big deads next time! :)

[Project Evo]

Just catching up on the training logs chesticles and yours is looking real good bro.

[chesticles]

Peanut - your weak ass intimidation doesn't effect me sissy girl.

Rock & evo - thanks boys, was kind of pissed bout not being able to deadlift, but I can tell if I'm to sore or not.

[Q80_MuscleHed]

lol .. i wonder if ur workout become funny as hell u with pumba :) .. a great training partners :) .. keep this up chesty :)

[chesticles]

Lol Q, he tries to be funny, it doesn't work for him though. Because of bbd being down yesterday, I'll post up yesterdays workout now.

Push
Incline Barbell Bench Press - 2 x 8, 2 x 12 (8,7,12,11) Weight - 60,60,40,40 (kgs)
Pec Deck (Big One) - 3 x 8, 1 x 12 Weight - 10,10,10,7 Plates
Military Press - 3 x 8, 1 x 12 (,8,8,6 Rest For 10 then 2, 12) Weight - 105,105,105,75 (decrease)
Close Grip Upright Row - 3 x 8, 1 x 12 Weight - 85,85,85,55
Bench Dips - 3 x 8, 1 x 12 (8,8,8,9 Rest 10 Then 12) Weight - +20,+20,+20,bodyweight (increase!)(kgs)
Close Grip Bench Press - 3 x 8, 1 x 12 (8,6,6,13) Weight - 80,80,80,40 (lbs)

Had to do only 2 heavy sets on incline as my spotter had to leave, so I done an extra light one instead. My grip kept fucking up on upright rows so I couldn't go any heavier. CG benches where ok, I'll have to work a bit on form next time though. Workout was pretty good overall, done in about an hour and ten minutes.

[Project Evo]

I can sympathise with you on the grip man. My upright rows, deads and bb rowing have all suffered because of grip. It's getting better now though and I'm p.b-ing these suckers so hang in there. Try a few wrist curls to help improve the grip. Nonetheless, that's a very good session Chesticles.

[chesticles]

Thanks Evo, where should I put them in my routine, and what sets/ reps do you reccommend?

Ok just got back from my cardio and abs session, and it went a lil somethen like this.

Abs
V-Ups - 4 x 15
Leg Raises On The Decline Bench - 3 x 10
Side Crunches On The Ab Roller - 4 x 15 (a side)

Cardio
5 mins on bike
1000m on rower
4 mins on bike
1000m on rower
3 mins on bike
1000m on rower
2 mins on bike
1000m on rower
1 min on bike
1000m on rower

That was it. Legs are dead tired. That's all for now folks.

[Rocky]

Nice sessions. With regard to the grip & forearm work. Do wrist curls at the end of a session - they are a small muscle group so it won't matter that you've done a full session before you do them. Another grip trick is to hang from a chinning bar for as long as you can - consciously gripping it as hard and tightly as you can, and try and increase the time you hang for each time.

[Q80_MuscleHed]

where is the elipitical machine ??

J/k man :) .. great session .. yeah after intense cardio ur leg is dead indeed :)

[chesticles]

You and your eliptical's Q lol.