Chest6's Workout Log

[WidowMaker]

good log brother.
very interesting.

[audis4]

nice chest...you will be back in the 'deadlift run' in no time

you'll probly be first to hit 600

[chest6]

I hope so man..I expect to be back over 500 in 2 sessions..

If one thing has held true for me, its muscle memory..it comes flying back

[KingOfTheCastle]

peanut buttah. you got it mang. just use the belt and keep it good form. ur back will be ok. now i just gotta get my dead up to 445...

[chest6]

peanut buttah. you got it mang. just use the belt and keep it good form. ur back will be ok. now i just gotta get my dead up to 445...

yeah...just quit workin so damn much and eat the food i force you


Tuesday Feb 20

Chest/shoulds

I havent slept in like 3 days. 4 tests in 3 days. Hell. 0 ****ing energy. Kill me now.

bb incline
225x8
245x8
275x6
295 2 assisted : 205x3 +1

db incline flies
35x12
50x8
60x8: 45x3: 35x2

db flat
65x11
80x7
65x3 ahhh

upright rows
95x9
115x10 last 3 1 sec pause at top
115x7 pause at top each rep bout 2 secs

bb military
135x7 burnt out

cant wait til i can sleep again

[chest6]

Thursday Feb 22

Armz

seated db curls
30x14
45x7
45x6: 30x5

bb curls
85x8
95x7
95x7: barx8

skullcrushers
65x12
85x10
95x8
95x7: 65x4

french press
35x7
30x8
30x7: 25x4

low rope hammers
60x8
80x9
100x7: 80x4

rope pushdowns
70x8
90x5
80x7: 60x6

good stuff...

[UberSteroids]

Hmmm, that's it for Biceps?
How big is Your Bi brother?

I just spent about 30 minutes yesterday on out-line of my new bicep workout. Watch, it will blow my arms away!

How is Your back feeling?

Take care

[chest6]

backs feelin better thanks for askin

well....I really dont have a bicep muscle..its just humorous there

My arm looks really weird..its all tricep

But yeah..my arms are like 17.25..pathetic ;(

[UberSteroids]

Good to hear you're healing!

17.25 that's nice!

Telling You, You gotta try my new biceps split, at least once! It's gonna be a blast. Can't wait!

I will post it up my next bicep workout!

[chest6]

Lookin forward to it...

[UberSteroids]

Here it is Chest. The total program is 12 sessions.. so about 3 months.
This is made by me Although I don't take any responsibility for it, when Your biceps will blow the F up haha!
This is the biceps program I am starting!

Standing barbell curls
[C-close grip, N-normal grip, W-wide grip]
C 105x
N 105x
W 105x
C 95x
N 95x
W 95x

Sitting preacher bar curls
C 70x
N 70x
W 70x
C 60x
N 60x
W 60x

Reverse grip curls
70x
70x
60x
60x

Single hand dumbbell preacher curl
[No breaks between sets]
35x Left arm
35x Right arm
35x Left arm
35x Right arm
25x Left arm
25x Right arm

Done. I will be doing this for 6 sessions. First 3 sessions start off with Standing barbell curls, last 3 sessions start off with Sitting preacher bar curls.

After all 6 sessions it's time for another 6 sessions but with different exercises.

Hammer Curls
55s x
55s x
55s x
45s x

Hammer curls angled (movemet towards the chest)
45s x
45s x
45s x
35s x

Spider dumbbell curls
45s x
35s x
35s x

Do this for 6 sessions.

So I say this is intense as hell workout, exercises go hand in hand with each other, hitting forearms and biceps in every way. This has to work.
I can do multiple sets with decent weights without overtraining, I know this.
You might want to adjust the weights.

Give it a shot, I know I am! This will be a blast man... 20 inch biceps here I come!

[chest6]

ahhhh so much volume..that scares me

friday feb 23

Legs..finally took a nap..set alarm and turned it off..barely caught gym with enough time but I got everything in i needed to. Kept the volume pretty low

squats
bar
135x8
225x8
315x8
365x8
405x5 better than i expected

leg press..close stance feet 4" apart
6px15
8px15
10px8

leg ext superset..only once
70x8

leg curl
90x16
120x15
140x12

bout what i wanted to do..

[UberSteroids]

You don't like?

[chest6]

I like the concept. I have tried high volume stuff like that before. It doesnt really agree with me. Joints ache..I have no energy..etc.

I will try a variation of it though.

[Columbus]

I'll speak for chest......22 sets or whatever for bis is absurd, ridiculous and nothing but a decent cardio workout......jeezus.....grab a book and read kid!

[UberSteroids]

I'll speak for chest......22 sets or whatever for bis is absurd, ridiculous and nothing but a decent cardio workout......jeezus.....grab a book and read kid!

Absurd? hahaha... C'mon dude... Can You do this routine once? With exact weight? Try it... and see if this is cardio for You... I won't be surpized if You'll be done after first 6 sets, IF You can lift this... NOTHING but Cardio?... You are beeing ridiculous by saying such nonsense... Damn, if this type of workout is all cardio, how come my arms are growing?
Books? Haha.. nah, I go by feel, what do I need the books for? To read about routine that was working for somebody else?
I got my workouts, You got Yours, but this is definetly not a cardio.
105lbs is a cardio for You? Damn, You must be fvcking huge and strong! This is almost as much as You weight

Also, Chest speaks for himself.

[audis4]

oh colombus...you can barely feel your feet, quit talking for other people thanx

[Snrf]

oh colombus...you can barely feel your feet, quit talking for other people thanx

bwhahaha!

Oh and Uber 105lbs is more than he weighs

[audis4]

bwhahaha!

Oh and Uber 105lbs is more than he weighs

[UberSteroids]

oh colombus...you can barely feel your feet, quit talking for other people thanx

That's classic hahah!

[*Narkissos*]

^^That volume is crazy tho.

[UberSteroids]

Yeah, it is a lot of volume. I love this type of training though. Seems to work best for me.
Doing only 6 sets of heavy weight don't feel like a did anything. I don't know why is that. I NEED more sets of heavy weights to get good workout.

Most likely I will have to adjust some of the weights, because it will be lots of beating for my arms, definetly will feel it later during the session.
Predicted rep range 4-8. Should avarage about 6.

[audis4]

chest, when are you going to start bulking again? I can't wait!!

[chest6]

already started last monday

[audis4]

^^bastard! hahah I want to start so bad? How many cals you taking in and whats your BF?

[chest6]

right now limmie calc em all out.....

485g protein
635g carbs
65g fat


so 5065..yay

bodyfat is prolly around 14. Pissed cuz I couldnt really do cardio cuz it hurt my bac too....

And today my back is startin to get a lil tender again...dammit

[audis4]

hahaha you bitch!! I think I'm around 14%ish as well. I want to start bulking...feel weak off this damn cutter.

[UberSteroids]

right now limmie calc em all out.....

485g protein
635g carbs
65g fat


so 5065..yay
And today my back is startin to get a lil tender again...dammit

What the sh!t !?
485 Protein? dang... that's a lot.
How the hell are You getting that? Eating every 2hrs?! Eating cows, cats and dogs... anything meaty in Your way? haha!
Good stuff!

Can't wait to see those crazy amounts beeing lifted again!

[Snrf]

What the sh!t !?
485 Protein? dang... that's a lot.
How the hell are You getting that? Eating every 2hrs?! Eating cows, cats and dogs... anything meaty in Your way? haha!
Good stuff!

Can't wait to see those crazy amounts beeing lifted again!

thats about how much protein I eat and i'm like half his size...eat 5oz of chicken every 2 hours and ur there pretty much....easy

[audis4]

^^agreed.
5,000kcals isn't a lot of food to me. I would get fat but when I last bulked I was eating anywhere from 5,500-6,000 and doing little to no cardio and was still hungry

[UberSteroids]

Yeah, that's true. I mean, 2 eggs and 8 egg whites plus some oat/banana shake is lots of nutrition for one meal, but after 1 and a half hour I can already feel hungry. It is all about not BIG but QUALITY meals.
Hmm, I go through 20 lpieces of lean, no skin chicken breasts in 2 days, this is on top of tuna and other things I already eat. Wonder how much protein I take in then. I buy whole trays ( 14 pieces on one tray) get them grilled all at the same time. Then... just eat them thru the day whenever I feel like. Pretty much like a snack, grab it and eat it as it was a candy bar.
I just got tired of counting to be honest. I just eat good stuff.
Well, I do see results.

[Columbus]

Yeah, that's true. I mean, 2 eggs and 8 egg whites plus some oat/banana shake is lots of nutrition for one meal, but after 1 and a half hour I can already feel hungry. It is all about not BIG but QUALITY meals.
Hmm, I go through 20 lpieces of lean, no skin chicken breasts in 2 days, this is on top of tuna and other things I already eat. Wonder how much protein I take in then. I buy whole trays ( 14 pieces on one tray) get them grilled all at the same time. Then... just eat them thru the day whenever I feel like. Pretty much like a snack, grab it and eat it as it was a candy bar.
I just got tired of counting to be honest. I just eat good stuff.
Well, I do see results.

Don't forget your carbs bro...body needs them! I learned that the hard way, protein isn't everything and a better ratio is higher carbs....IMHO

[chest6]

Yep..so many of my friends are always like "hey __, Im eating a lot of protein..ill get big in no time" then they'll be like "Im eatin low carb so I dont get fat"

Bah stupid media plays tricks on people. He was eating like 50g carbs a day. How do you expect to grow off 50g carbs a day??

I could eat 1,000g of protein if I wanted to without a single shake, its not hard.

So far today...

11oz chik breast, 2 cups oats
12 jumbo eggwhites, 2 cups oats

bout to throw nother 12 oz chik breast down

2 cups of oats is too much..i know its too much. I dont think I can pull it off without putting fat on..so I'll prolly cut back to 1.5 . Sweet tater meals comin up too

[UberSteroids]

How much are these Jumbo Egg whites? Are these in a container?
As for carbs I eat, oats, bananas, ww bread and bagels, white bagels, some pasta, red potatoes.

[audis4]

Yep..so many of my friends are always like "hey __, Im eating a lot of protein..ill get big in no time" then they'll be like "Im eatin low carb so I dont get fat"

Bah stupid media plays tricks on people. He was eating like 50g carbs a day. How do you expect to grow off 50g carbs a day??

I could eat 1,000g of protein if I wanted to without a single shake, its not hard.

So far today...

11oz chik breast, 2 cups oats
12 jumbo eggwhites, 2 cups oats

bout to throw nother 12 oz chik breast down

2 cups of oats is too much..i know its too much. I dont think I can pull it off without putting fat on..so I'll prolly cut back to 1.5 . Sweet tater meals comin up too

I agree.
I can't function/workout etc. on anything under 200g's carbs while cutting.
Man, I would love to eat 2 cups oats for every meal all day. Oats are and will be my main carb source for cutting and bulking

[audis4]

How much are these Jumbo Egg whites? Are these in a container?
As for carbs I eat, oats, bananas, ww bread and bagels, white bagels, some pasta, red potatoes.

I think you can get the jumbo egg whites at costco in the 5 dozen pallets.

[chest6]

I think theyre like $1.20 for a dozen. I usually have bout 2 dozen a dayh

[UberSteroids]

Got some today... paid 1.39 taxed.
Two dozens a day?! There is something called "too much" chest haha!
This is too much eggs!

[audis4]

^^when I run outta chicken...I eat up to 60 eggs (5 dozen)/day

[UberSteroids]

^^when I run outta chicken...I eat up to 60 eggs (5 dozen)/day

Nooooooo... Are You serious?! Isn't it bad for You?
Hey... I don't mind... as long as I wont get sick or egg poisoned hahah!
Man if I ate 60 eggs.. I would turn into a Chicken! Hmmm pretty beefy chicken at that!