[Rocky]

Nice session man! And yeah, Peanut's right - push through your heel!

[chesticles]

Originally Posted by Nothin' but a peanut!!

how much different do rack deads feel to full range deadlifts to you??

You can push out assloads more weight with racks, but I think full range is better, aren't racks sposed to be for your legs anyway?

HEAVY UPPER BODY

Dumbell Bench Press - 3,3,3,3,3,3. Weight - 75's
T - Bar Row - 3,3,3,3,3,3. Weight - 120lbs.
ok fucking barbell was taken so I used dumbells, which was ok. Dropped back to 120 on the T bar and focused more on form which I think was better.

Dumbell Shoulder Press - 5,5,5,5,5. Weight - 55lbs
Behind The Head Pulldowns - 5,5,5,5,5. Weight - 8 plates
Ok dumbells where good, may go up next week though. PUMBA just informed me that on this day I'm supposed to do behind the head pulldowns, which where suprisingly good and worked the back well and I could push a fair bit of weight with them to, and I may go up next week with them.

Skull Crushers - 5,5,5. Weight - 70lbs
Barbell Curls - 5,5,5. Weight - 80lbs
Weight increase on both! I'm going to drop the skulls back to 60 though as I need to concentrate more on form, but I killed the barbell curls, loved it lol.

Overall a pretty good workout, arms where pumped as usual and I loved the behind the back pulldowns, worked the back great.

[Rocky]

Nice one man! Bumping up the weights each time! :)

[TrueOutlaw]

good stuff bro quality work

[chesticles]

5 minutes on exercise bike to warm up.

LIGHT LOWER BODY

Leg Press - 20,20,20. Weight - 170kgs.
Weight increase! So much harder lol, on the last set on 15 I had to stop for about 3 seconds and keep doing that every few reps until I got to 20, it was burning so much!

Lying Leg Curls - 20,20,20. Weight - 7 Plates.
Failed on 14 on the last set but only took 10 seconds and then pushed out the last 6, so it was a better effort then last week.

Barbell Walking Lunges - 2 x 30. Weight - 75.
Busted my ass on these ones.

Seated Calf Raises - 20,20,20. Weight - 60kgs.
Same as above.

Crunches - 3 x failure (70,70,70).
Increased on crunches! pleased with this, and my abs where burning like hell after.

Overall, a good workout, completed in around 40 mins. Legs where very pumped after it. On a side note, I completely forgot to do cardio today!

[hypocrisy86]

Nice work on the legs Ches,
Keep up the good work!

[TrueOutlaw]

keept up bro

[Rocky]

Good for you not quitting and getting in them last reps every time! I bet them sets of 20 were killer - with the rest or not! Keep it up!

[chesticles]

LIGHT UPPER BODY

Incline Barbell Press 15,15,15. Weight - 20kgs (Not including Bar)
DB Rows - 15,15,15. Weight - 50lbs.
These where good, may go up on inclines next week.

DB Laterial Raise - 15,15,15. Weight - 25lbs
Pulldowns - 15,15,15. Weight - 9 plates
These where a struggle, but you know it was good. Focused alot on form on the pulldowns which was good.

Preacher Curls - 15,15. Weight - 7 plates
OH DB Extension - 15,15. Weight - 20lbs.
Weight increase on the extensions! On the last set I failed on around 11 on my right but got 15 on my left. Will go up on the preachers next week to.

CARDIO
10 mins on the treadmill
20 mins on the excercise bike

Overall, a pretty solid workout, arms where pumped as usual. No complaints at all :)

[TrueOutlaw]

good work chesticles

[chesticles]

HEAVY LOWER BODY

Barbell Squats 4,4,4,4,4,4. Weight - 120,120,98,98,98,98. (kgs)
I got 2 sets out on 120, but I just made the last rep on the second set so I thought I'd better drop it back, but it still was good.

Rack Deadlifts 8,6,4,2 Weight - 120,160,200. (kgs)
Ok didn't do the 4th set of these, injuries where actin up again so I thought I'd just leave it at that.

Dumbbell Stiff-legged Deadlifts 6,6,6 Weight - 190 (lbs)
Weight increase! Form was pretty good on this to, and I may go up in weight again next week.

Leg Press Calf Raises 5,5,5,5,5. Weight - 250 (kgs)
I done these with only 10 sec break between each set so it was a lot better.

Hanging Leg Raises 8,8,8.
Same ol same ol on these.

Overall, a good workout except for the injuries, but yeah I'll get them massaged before next week so it should be fine.

[TrueOutlaw]

thats some good weight, chesticles............ good work bro