~~~GetPsycho's Training Journal~~~ (Comments are Welcomed) - ABCbodybuilding

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  #1  
Old 11-21-2002, 10:53 PM
GetPsycho GetPsycho is offline
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Default ~~~GetPsycho\'s Training Journal~~~ (Comments are Welcomed)

i hope that i can keep this up and not just add entries a few times and then quit.

we'll see...
  #2  
Old 11-21-2002, 10:54 PM
GetPsycho GetPsycho is offline
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11-18-02 current split:

chest/tris
off
back/bis
legs
shoulders
off
off
  #3  
Old 11-21-2002, 11:11 PM
GetPsycho GetPsycho is offline
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<font color="red">11-18 Chest/Tris</font color>

Chest:
flat DB
60's x 20 (wu)
80's x 15 (partial wu)
90's x 12
100's x 10
110's x 7
Incline Hammer Strength (weight is in plates)
140 x 15
160 x 12
190 x10
210 x 8
Incline Fly's
30 x 15
35 x 15
40 x 12
Cable Crossovers (weight is added together from both sides)
120 x 15
140 x 12
160 x 10
180 x 8

Triceps:
Pushdowns
60 x 20 (wu elbows)
80 x 12
90 x 12
100 x 10
SS - skull crushers w/ close grip bench (used bar from bench press) (45pounder)
95 x 12/15
115 x 10/12
115 x 9/10
95 x 12/15 (rest/pause)
SS[i] - machine 2-hand over head extensions w/ wide grip pushdowns (wg pushdowns are performed on lat pulldown machine)
70/40 x 12/10
80/40 x 12/10
90/40 x 12/10






  #4  
Old 11-21-2002, 11:18 PM
Source 101 Source 101 is offline
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Default Re: GetPsychos Training Journal

I'm interested to see your workouts.
Keep us updated.
I see that you are taking 3 days off per week.
I might have to start doing the same thing.
  #5  
Old 11-21-2002, 11:26 PM
GetPsycho GetPsycho is offline
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<font color="red">11-20 Back/Bis/Forearms </font color>

Back
pullups
15
12
12
12
Dumbbell Pullovers - (my FAVORITE exercise for back!)
80 x 14
90 x 12
100 x 12
110 10
1 Arm Dumbbell Rows
90 x 15
100 x 12
110 x 10
Seated Close Grip Machine Rows
160 x 14
180 x 12
200 x 10
200 x 10

Biceps
Barbell 21's (45 pound straight bar)
65 x 21
85 x 21
95 x 21
Seated Cambered Bar Preacher Curls
80 x 11
90 x 12
100 x 12
1 Arm Standing Dumbbell Concentration Curls - )Arnold is seen doing these in "Pumping Iron")
30 x 12
35 x 10
35 x 10

Forearms
SS - Standing Cambered Bar Reverse-Grip Curls w/ Dummbell Palms Down Inside Curls
70bar/25lbd db's x 12/15
70bar/25lbd db's x 12/15
70bar/25lbd db's x 12/15



  #6  
Old 11-21-2002, 11:41 PM
GetPsycho GetPsycho is offline
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<font color="red">11-21 Legs </font color>

Hams/Quads
Squats - I am transitioning myself off the smith so my squats on the barbell are a little low now. trying to get your form right at 6'5" aint the easiest thing in the world)
135 x 20
185 x 12
225 x 10
225 x 10
Dumbbell Walking Lunges - weight is total of 2 dumbbells
60 x 40 feet
60 x 40 feet
60 x 40 feet
Extensions - This machine has a mechanism that allows you to focus the bulk of the weights at the bottom of the movement, middle of the movement or at the top of the movement, in other words weight will vary between sets.
90 - 15
110 - 12
110 - 12
130 - 12
110 - 12
[i]Stiff Legged Dead Lifts using Straight Bar (45pounder)[/]
95 x 15
115 x 15
135 x 15

Calves
1 Legged Weighted Calf Raises - Simply stand on something elevated, hold a dumbbell in your hand and raise up and down on one leg at a time, the dumbbell should be in the same hand correlating to the leg you are working
25 x 15
25 x 15
25 x 15
Smith Machine Calf Raises - Stand on a 2x4
90 (2-45's) - 15
90 x 15
90 x 15
Seated Donkey Calf Raises
70 x 15
70 x 15
70 x 15
  #7  
Old 11-21-2002, 11:43 PM
GetPsycho GetPsycho is offline
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<font color="red">11-22 Shoulders </font color>
Wont be doing Shrugs b/c dumbbell pullovers (wed) still have my entire back sore. i am sore from my traps all the way to the crack of my ***.

  #8  
Old 11-22-2002, 03:10 AM
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<blockquote><font class="small">Posted by: GetPsycho:</font><hr> <font color="red">11-22 Shoulders </font color>
Wont be doing Shrugs b/c dumbbell pullovers (wed) still have my entire back sore. i am sore from my traps all the way to the crack of my ***.

<hr /></blockquote>

Gotta love it!
  #9  
Old 11-22-2002, 08:13 PM
GetPsycho GetPsycho is offline
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Default Re: GetPsychos Training Journal

11-22 - Missed shoulder day. Had to work late and UFC is on tonight. Plus, my traps are still sore from dumbbell overhead pullovers so i need the extra day to recover.

Shoulders tomorrow morning - 11-23
  #10  
Old 11-22-2002, 08:14 PM
GetPsycho GetPsycho is offline
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<font color="red">11-23 (Sat) Shoulders </font color>

Delts
WARMUP:
Hammer Strength Presses - weight in plates
50 x 25
50 x 25
70 x 20
~*~*~*~*~*~*~*~*~*~*~*~
Clean and Press
95 x 12
115 x 10
135 x 10
135 x 10
DB Drop Set Side Laterals
30/25 x 15/12
30/25 x 15/12
30/25 x 15/12
SS - DB OverHead Press w/ Front DB Raises
60/20 x 15/12
70/20 x 15/12
70/20 x 15/12

Shrugs
[i]DB Walk Downs[i] - Start at the heavy side of the dumbbell rack and start shrugging, 10 reps, drop 10 pounds each time, drop 4 times.
85/75/65/55/45 x 10 reps each
85/75/65/55/45 x 10 reps each

Rear Delts
Reverse PecDeck
80 x 12
90 x 12
100 x 12
110 x 12

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