[chesticles]

Thanks tweak, much appreciated bud.

and papi, I told you to stay off my property.

Ok just got back from my abs, forearms and cardio work, here's how it went down.

Abs
Crunches On Ball - 4 x 15
Incline Leg Raises - 4 x 15
Standing Twists - 4 x 15

Forearms
Seated Wrist Curls - 4 x 12 (12,12,10,12) Weight - 35,35,35,bar (lbs)

Cardio
10 Mins On Treadmill Difficulty - 7, Incline 10
30 Mins On Exercise Bike - Course 4 (Hardest)

That was that. Kept it super slow and strict on the forearm work, there still killing. The bike was different, 30 mins on was hard to say the least. Thanks for checkin my log guys

[robcardu]

Great bro, keep that cold heart working man and those wrists warm.

Keep it up.

[MexicanMuscle]

good ab and cardio session man, and u even got ur forearm work in there. keep it up!

[Project Evo]

Nice work Chesty. Good to see forearms getting a pounding. I'm thinking of including forearms in with one of my cardio days as i don't really get the time to do them on a heavy day. I've started to include abs once a week during cardio too. I'll give it a try this week!

[xtweak05]

nice little session right there man. Training every body part man, true dedication. Great job man, feelin those forearms aching hell yea man. Hit those abs hard too, excellent job.

[chesticles]

Thanks for the comments guys, and evo yeah doin abs with cardio is the go my friend, I really can't be fucked doing them after a workout lol.

Legs
Leg Extension (30 degree angle) - 4 x 10 Weight - 30
Angled Leg Press - 6 x 15 Weight - 150 (kgs)
Stiff Legged Deadlifts - 3 x 8. 1 x 12 Weight - 130,130,130,85 (lbs)
Lying Leg Curl - 3 x 8. 1 x 12 Weight - 10,10,10,8 Plates
Seated Calf Raises - 3 x 8, 1 x 12 (15) Weight - 80,80,80,60 (kgs)

I have to build up on leg extensions to strengthen my knee, which went ok today. Got a wider stance on the SLDL which allowed me to go down alot lower, I usually do them on a box, but I done them on the ground today for a change, which is why the weights is in lbs instead. On the leg press, they're more like 1/2 or 3/4 reps, just because I don't want to aggrevate my knee, and I do them super slow to, and you know it burns like hell. Overall a pretty good leg workout, done in around an hour, no knee pain at all

[MexicanMuscle]

good leg session man, good numbers, glad to hear ur knee wasn't bothering u, i wish mine wasn't either. may i ask what was wrong with ur knee?

[Nothin' but a peanut!!]

no pain= gold keep going man maybe you will have legs for OZ ahh meh no u wont lol

[Project Evo]

Quality leg session Chesty. Good to see you giving the deads a right battering. You've gotta be real pleased about the knee fella. Congrats man, nice workout.

[chesticles]

Thanks everyone except peanut.

Muscle - I'm pretty sure it's just cartiliage man, my left kneecap (the sore one) is much tighter then my right one to, so in 3 months if the leg extension thing doesn't work I'll have to get an MRI done. The doc doesn't want to do that though as he said they probably wouldn't find anything, and if surgery was done, I'd be out for upwards of 6 months.

[chesticles]

Pull
BB Bent Row - 4 x 8, 1 x 12 (8,8,9,8,15) Weight - 58,40 (kgs) (Increase!)
Chinups - 3 x 8 Weight - bodyweight
Pulldowns - 1 x 12 (11) Weight - 11 Plates
Barbell Curl - 3 x 8, 1 x 12 Weight - 75,65,65,45 (decrease)
Preacher Curl - 3 x 8, 1 x 12 Weight - 8,6,6,4 Plates

Abs
Super Set
V-Ups -4 x 15
Standing Twists - 4 x 30

Cardio
20 mins on treadmill (5 mins walk 10 mins run 5 mins walk)
10 mins on eliptical (hill level)
10 mins on exercise bike (5 hard 5 cooldown)

Shoulder was twingin a bit on the BB bent rows on the last set, but yeah it does that sometimes so I'm not to worried. Added an extra set just for the fun of it. Might have to watch my form on chins, I think my back is arching to much. Had to drop back on BB curl, that weight killed me this session for some reason. The super sets on abs where different, haven't done them for awhile, cardio was hard to haven't run for a long time. Overall a pretty good workout, done in around 55 mins.

[MexicanMuscle]

nice job, chesticles, great session, big numbers, and a hell of alot of cardio, keep it up!

[Nothin' but a peanut!!]

not bad man but where were the deadlifts?!