''The Log''

chesticles · 02-06-2006, 01:27 AM

Hey guys thought I'd start posting a log. This is my third week on a four week program, I'll eventually be switching to the size and strength conumdrum, which is each bodypart twice a week, once heavy once light. but for now it's just a four day split. Today was chest and tris, so here we go.

CHEST

Incline Press - 12,10,8,8.
This was dumbell press, started on the 40's then went to the 50's for 10 and the 60's for the two sets of 8. It wasn't bad, got the blood pumping.

Incline Flye - 12,10,10,8.
Started on the 25's then went to the 30's for the two 10's and the 40's for the 8. Always love flyes, hard a bit of a pain in the shoulder but it subsided.

Flat Press - 12,10,10,8.
Stayed at the 40's all the way through, lol weak i know, but I'm usually ratshit after doing the incline first. Good sets, nothing to complain about.

Dips - 10,8,8,6.
I suck ass at dips, i struggle to hold my bodyweight but i'm getting better. So yeah steadily getting better.

Crossovers - 12,10,10,8.
Started on 3 plates then went to 4 for the 10's and 5 for the 8. Good way to finish off, got the pump happening, a bit sloppy on the last few reps though :(

TRIS

Push Downs - 15,12,10,10.
Started on 8 plates then went to 11 for the 12 and maxed for the 10. I actually fucked this up and done 15,12,12,10 but hey those are the breaks. Definetly got the blood flowing.

kickbacks - 12,10,10.
Started on 10's then went to 15's for the two sets of 10. Last week or so my left shoulder had been numbing when I've been doing this so I dropped back to 3 sets instead of 4, no shoulder pain and a fucking great pump, I love the kickbacks.

Skulls - 12,10,10,8.
Started on 10's then went to 15's for the two 10's and 20's for the 8. No complaints kept the pump going.

One Arm Extensions - 12,12,10,10.
Started on 10's and went to 15's for the last 2 sets of 10. Highlight of my day. Discovered by doing them on an angle and not like a one armed french press which is what I've been doing, I got an awesome pump.

Overall good chest workout, not great but on the higher side of average. Best tri's workout I've had in a long time. my tri's workout's are usually pretty good, but this one blew them all out the water. I'M PUMPED BABY!

MaKaVeLi · 02-06-2006, 02:42 AM

hey man don't think you're weak coz as long as you're increasing then who cares...an that's a whole lotta exercises for both chest n tris and you don't need to do so much but if it's not the usual then I guess it probably won't hurt - how long was your workout anyway? I hope you don't think i'm just trying to criticise coz that's just my opinion but hey i bet you were pumped as hell like you said you were!

Rocky · 02-06-2006, 05:04 AM

Glad to see you log finally in here Chesticles. Looks good! Like Mak says - as long as you're increasing - the weight don;t amtter. And I have to agree with him, seems like a lot of work - personally I'd be tempted to knock off one of the exercises for each of those muscle and push a bit harder on the remaining ones, but that's just me!
Keep up the good work though man! :)

Q80_MuscleHed · 02-06-2006, 05:14 AM

nice start man for a log .. looking forward to see ur porgress :)

philosopher · 02-06-2006, 05:15 AM

great bro... i'm looking forward to this log. keep up the good work

chesticles · 02-06-2006, 05:33 AM

Mak - workout was around hour and a half give or take ten mins.

TrueOutlaw · 02-06-2006, 09:51 AM

good stuff bro looking forward to ur log........keep banging

chesticles · 02-07-2006, 03:32 AM

Hey yall, I hit up Hams, abs and bi's today, so here we go.

HAMSTRINGS

Laying legcurl 15,12,12,10.
Only done this light. Was good, warmed the hammys up.

Stiff Legged DL 12,10,10,8.
Started on the 85's, went up to the 105's for the two 10's then the 130's for the 8. These are new to me, they work really well but my training partner (PUMBA) said my back was to hunched for it, so I'll have to work on that.

Standing Leg Curl 12,12,10,8.
Started on 15's on the first 12, was too light so went to 20's for the 2nd 12, then the 25's for the 10 and the 30's for the 8. This was good, bit to light though.

1/2 Hyperextension 15,12,12.
Nice way to finish off the hams, burned em up.

ABS

V-Ups 15,15,15.
these where good, could of done it a bit slower though.

Weighted Crunch 15,12,12.
Again good, the weight i was using was to light though, so I'll have to up it next time.

Twists 30,30,30.
Done these standing up for a change. Props to PUMBA for that to. Once again these where good.

BICEPS

Concentration Curl 15,12,12.
started on 17.5's for the 15 and went to 20's for the two 12's. Good way to get the blood moving in the bi's. Might have to up the weight next week, gettin light!

Barbell Curl 12,10,10.
20's each side for the 12, then 40's for the 10 and 35's for the last 10. Failed on the second set, only got 8 so had to drop it back to 35's for the last one. Still was pumped though :)

Preacher Curl One Big Drop Set.
This was a great way to finish off bi's, it killed me lol. I'd usually do 10,8,6 and do dumbell curls after this, but PUMBA was in a rush so we done this instead. Actually glad we done it this way.

Overall, a solid workout. i'll be sore tomorrow for sure. quick question - does it matter how long after my workouts I have a shake? I usually have it asap, but my lift was late in coming to get me so it was more like 20 mins after. Thoughts?

Rocky · 02-07-2006, 05:36 AM

Good session man! If I'm correct - anywhere in the first 20 mins is the optimum time, but your "window" is open for another 20 mins I think!

chesticles · 02-07-2006, 05:39 AM

Thanks for that Rocko.

chesticles · 02-08-2006, 01:56 AM

Ok today was supposed to be my day off, but I'm getting a massage tomorrow so i'll take tomorrow off instead. Today was quads and shoulders.

QUADS

5 mins on exercise bike to warm up.

Leg Extension - 20,15,15,12.
Started on 35 then went to 40 for the two 15's and maxed it for the 12. Felt the burn, was good.

Hack Squats - 12,12,10,8.
Started on the 20's then went to 30's for the 10 and 40's for the 8. I can only do hack squats know, as my leg has been playing up lately. Struggled to get the last few out, but was feeling it in the quads.

Lunges 4 Sets
I use a bar for this. used a 55 this week. I'll have to go up next week though, was a bit light but still effective. my ass is killing me lol.

Leg Press 15,12,10,8.
Started on 25's went up a 25 after each set so by the last set I had 4 plates on each side. Good way to finish off legs. Had a feeling I was going a bit to fast. Was fatigued, just wanted to get them over with.

SHOULDERS

Front Raises - 15,12,10.
Started on 20's went to 25's and 30's for the last one. Good warmup for the shoulders. Struggling bout half way through the last set.

Side Raises - 15,12,10.
Same weight as above. Felt it alot, was lovin it lol.

Rear Raises - 15,12,10.
Started on 20's went to 30's and finally 40's. Worked more then it usually does. Shoulders where nice and pumped by then.

Front Press - 12,10,10,8.
started on 30's went to 40's for the two 10's and 50's for the 8. 50's where a bit light, I actually got 9 out, so I'll have to go up next week. It was still a struggle though.

Shrugs - 12,12,10,10.
Good way to finish off, traps where up to my head after this lol.

Overall a solid workout, I wasn't dead from it but I know I'll be sore tomorrow.

Rocky · 02-08-2006, 04:32 AM

Nice going man! Pre-exhausting those delts with raises before the press! Nice!