''The Log''

Rocky · 03-12-2006, 03:32 PM

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

chesticles · 03-13-2006, 02:49 AM

Quote:

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 ****ing 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 · 03-13-2006, 05:01 AM

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

TrueOutlaw · 03-13-2006, 10:33 AM

good stuff bro quality work

chesticles · 03-14-2006, 12:52 AM

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 · 03-14-2006, 01:41 AM

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

TrueOutlaw · 03-14-2006, 12:00 PM

keept up bro

Rocky · 03-14-2006, 12:14 PM

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 · 03-16-2006, 05:13 AM

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 · 03-16-2006, 10:39 AM

good work chesticles

chesticles · 03-17-2006, 01:29 AM

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 · 03-17-2006, 09:24 AM

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

Rocky · 03-17-2006, 01:30 PM

Damn huge deadlift there! Getting better all the time! Nice one Chesticles!

chesticles · 03-20-2006, 05:02 AM

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 ****ing barbell was taken so I used dumbells, which was ok.

Dumbell Shoulder Press - 5,4,5,5,5. Weight - 60,60,50,30,30.
Behind The Head Pulldowns - 5,5,5,5,5. Weight - 9 plates
Increased on pulldowns, but yeah shoulder was very sore on the presses, I have no idea why but yeah call it an injury if you will. I dropped back to 30 to reduce any further injury just to get the sets out sort of thing.

Skull Crushers - 5,5,5. Weight - 60lbs
Barbell Curls - 5,5,5. Weight - 80lbs
No complaints, brought the skulls down a bit higher up on my forehead which was better.

CARDIO
2kms on eliptical
10 mins on exercise bike
10 mins on treadmill

Overall, pretty average. The shoulder thing sort of put a negative feel to the rest of the workout :(

Rocky · 03-20-2006, 06:08 AM

Still a decent session, and credit for lowering the weight and not ego-ing through the heavy weight and making your shoulder worse!

TrueOutlaw · 03-20-2006, 09:45 AM

good work bro, great session

chesticles · 03-20-2006, 11:35 PM

LIGHT LOWER BODY

5 minutes on exercise bike to warm up.

Leg Press - 20,20,20. Weight - 170kgs.
Last set held it on 12 for a few secs then did the same on 16 then got to 20, so it was an improvement on last week. Quads where killing after this to.

Lying Leg Curls - 20,20,20. Weight - 7 Plates.
Failed on 11 on the last set but only took 10 seconds then got to 15, took another 10 and got to 20. Bet of a step back from last week but still good none the less.

Barbell Walking Lunges - 2 x 30. Weight - 75.
May go up on these next week. Got them to really target the quads this week.

Seated Calf Raises - 20,20,20. Weight - 60kgs.
These where a big struggle lol.

Crunches - 3 x failure (80,80,80).
Increased on crunches! pleased with this, and my abs where burning like hell after.

Overall, another good workout. I always have good light lower body days :) I lurve it lol.

Rocky · 03-21-2006, 04:26 AM

Nice stuff. Improving in every session. Can't ask for more than that man.

Nothin' but a peanut!! · 03-21-2006, 08:44 AM

do u actually do ur SLDL with dumbells cause ive never sseen u hoist the 80's for reps
lol u'd prolyl be first person in whole gym to atually do sldl with dumbells
i like the way ur going man real nice

TrueOutlaw · 03-21-2006, 10:34 AM

good session bro

chesticles · 03-21-2006, 11:06 PM

Peanut - No I do them w/ a barbell, lol if I've been doing writing dumbell then my bad everyone I meant barbell.

Nothin' but a peanut!! · 03-22-2006, 09:29 AM

hmm lol next leg sldl day ima do dumbell just tobe the very first ever perosn to do them there!
lol
i done them at bottom half only but 2 weeks ago done them full dead and noticed the difference it was great hope ur gettting the same form them man
how was the sauna tday?
sex8
you'll know wat im talking about lol

chesticles · 03-23-2006, 03:06 AM

LIGHT UPPER BODY

Incline Barbell Press 15,15,15. Weight - 25kgs (Not including Bar)
DB Rows - 15,15,15. Weight - 50lbs.
Increased on inclines! but failed on last set at 12, still an improvement though.

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. I keep getting a pain in my neck when I do these, and I no my head is straight, anyone know what the go is?

Preacher Curls - 15,15. Weight - 8 plates
OH DB Extension - 15,15. Weight - 20lbs.
Increased on the preachers! but again failed on around 9 or 10 on the last set. On last set of OH DB I got to 12 on my right and failed but got 15 on my left, which is an improvement from last week as I failed on 11 last week lol hey a gain is a gain.

CARDIO
2 km on eliptical
20 mins on treadmill

Overall, a pretty solid workout, arms where pumped as always lol :)

Rocky · 03-23-2006, 05:27 AM

Nice work again, improving every time. About your neck hurting, your head may be straight but are your shoulders level? That may be the problem.

TrueOutlaw · 03-23-2006, 10:03 AM

good work bro

chesticles · 03-24-2006, 03:29 AM

HEAVY LOWER BODY

5 mins on exercise bike to warm up.

Barbell Squats 4,4,4,4,4,4. Weight - 120,120,98,98,98,98. (kgs)
I got 2 sets out on 120, but again had to drop it back :(

Front Squats On Smith Machine 8,6,4,2 Weight - 60(kgs)
Didn't do racks today didn't think the shoulder was up to it so I just done some front squats and kept the weight the same.

Dumbbell Stiff-legged Deadlifts 6,6,6 Weight - 130 (lbs)
Dropped back from 190 to 130 so I could just concentrate on keeping my form, mainly my legs straight. Man my hammys must be unflexible! Can't even go down that far without the back hunching. But they where effective.

Seated Calf Raises 5,5,5,5,5. Weight - 80,69,69,69,69. (kgs)
Ok leg press was taken *sigh* so I done seated but put my feet on a different angle, which worked very well. Had to take a bit of weight off after the first set, felt like my calfs where going to tear! But these worked very well, I was walkin funny after em!

Hanging Leg Raises 8,8,8.
Slowed down on these, still just as effective though.

Overall, your average workout, nothin really to be impressed about but nothin to be upset about either.

Nothin' but a peanut!! · 03-24-2006, 04:07 AM

how long is it before you finish that programme?

Rocky · 03-24-2006, 04:59 AM

Looks pretty good to me! Nice squatting weight too!

chesticles · 03-24-2006, 10:13 PM

peanut - that took me about 45 mins. I'm always out in under an hour unless I do cardio.

chesticles · 03-26-2006, 11:20 PM

HEAVY UPPER BODY

Barbell Bench Press - 3,3,3,3,3,3. Weight - 70kgs
T - Bar Row - 3,3,3,3,3,3. Weight - 120lbs.
Yeah dropped back 10 kgs on bench as I thought the spotter was doing to much work. It was ok, I'll keep the same weight for next week and if it's still to easy I'll go back up to 80.

Dumbell Shoulder Press - 5,4,5,5,5. Weight - 55's.
Behind The Head Pulldowns - 5,5,5,5,5. Weight - 9 plates
Shoulder wasn't sore this week, and pulldowns where good.

Skull Crushers - 5,5,5. Weight - 60lbs
Barbell Curls - 5,5,5. Weight - 80lbs
On last set of skulls the last rep was a bit wonky as my glove was slippin, but yeah no complaints on these at all.

Overall, a good workout. Arms where pumped as was the rest of my upper body.