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

[GetPsycho]

<font color="red">11-25 Chest/Tris</font color>

Personal Note: Played flag football saturday. i threw the football way too much and tried to throw it way too far. as i type this i currently have an ice pack on my right bicep. i think i strained my bicep. Not to self: dont try to throw the football 100 yards.
i am going to lift semi-light and see how my bicep feels. if it hurts i will go home and ice, if it is tender i will lift light and deal with it, regardless i will ice when i get home.

Chest:
Flat Barbell Bench
135 x 20
135 x 20
225 x 6 (ouch, bicep hurts)
Incline Dumbbells
70 x 12
80 x 10
90 x 8
90 x 8
Cable Crossovers - weight is both sides added together
120 - 15
140 - 15
160 - 12
180 -12
Flat Bench Cable Flys - weight is both sides added together
60 x 15
80 x 12
100 x 12
100 x12

Triceps:
Warmup: Pushdowns - To loosen up elbows (High Reps)
*~*~*~*~*~*~*
SS - skull crushers w/ close grip bench (used bar from bench press) (45pounder)
65/65 15/15
95/95 12/12
105/105 10/10
1 Arm Dumbbell OverHead Extensions
20 x 15
25 x 12
25 x 12
Cable Kickbacks
20 x 12
30 x 12
30 x 12

I would normally go heavier but my bicep was a bit tender. i am going to ice for 2 days and possibly do legs on wednesday instead of back/bis.
INJURIES SUCK!!!!! [img]/forum/images/graemlins/mad.gif[/img] [img]/forum/images/graemlins/mad.gif[/img] [img]/forum/images/graemlins/mad.gif[/img]

[GetPsycho]

<font color="red">11-27 Back/Bis/Forearms</font color>

If right bicep is tender then do legs

[GetPsycho]

CHANGE OF PLANS.

due to a bicep injury i am taking the entire week off. i will do legs once and rest.

i will start Monday with chest/tris

[GetPsycho]

it is so hard to take a week off when you have an injury. i wanted to take the week off anyway but just knowing my right bicep still hurts after 3 days off is killin me.

4 more rest days to heal.

[notxjack]

hey man, you said on your 11/21 post that you were having 'issues' with squat form due to your height. i had similar problems, though i am only six foot, i have rather short legs, which give me an akward sense of balance when i am holding the bar on my shoulders. a few things i have found to help me with this are #1 deadlifting [img]/forum/images/graemlins/wink.gif[/img] and #2 doing squats with a 2x4 under my heels. it seems to help me center my weight better, and it allows me to bottom-out on my squats without doing them powerlifter style and having to do the splits. ps - you have an amazing physique going, a well sized chest and well defined abs are always a winner in my book, just keep at it with your leg workouts and you'll have a killer set of wheels to go along with ur chiseled upper bod.

[GetPsycho]

<blockquote><font class="small">Posted by: notxjack:</font><hr> hey man, you said on your 11/21 post that you were having 'issues' with squat form due to your height. i had similar problems, though i am only six foot, i have rather short legs, which give me an akward sense of balance when i am holding the bar on my shoulders. a few things i have found to help me with this are #1 deadlifting [img]/forum/images/graemlins/wink.gif[/img] and #2 doing squats with a 2x4 under my heels. it seems to help me center my weight better, and it allows me to bottom-out on my squats without doing them powerlifter style and having to do the splits. ps - you have an amazing physique going, a well sized chest and well defined abs are always a winner in my book, just keep at it with your leg workouts and you'll have a killer set of wheels to go along with ur chiseled upper bod. <hr /></blockquote>

hey thanks. i am getting my form down after 3 weeks OFF the smith for squats. i have incorporated deadlifts into my routine as well. good advice thanks.

[GetPsycho]

<font color="red">11-30 Legs </font color>
5 minutes stationary bike to get blood flowing
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
135 x 20
185 x 15
225 x 10
225 x 8
Leg Press - weight is total plates on both sides
8 x 15
10 x 12
12 x 8
Drop Set - 14 x 8
Drop Set - 10 x 8
Drop Set - 6 x 10
DeadLifts
135 x 15
225 x 9
225 x 8 (almost puked here)
[i]Leg Extensions[/]
110 x 20
140 x 15
160 x 15
180 x 10

[GetPsycho]

<font color="red">12-01 Chest/Tris</font color>

<font color="green">Personal Note: Due to bicep injury and the fact that i took a week off i will workout at about 60% intensity and strength this week. if all goes well i will use 80% the second week and hopefully by the third week be back to my normal 110%.</font color>

Chest:
cable crossovers - weight is both sides combined
80 x 20
100 x 20
120 x 20
130 x 20
Incline Hammer Strength - weight is combined total of plates added
90 x 20
110 x 20
140 x 15
160 x 15
Flat Dumbbell Presses - Weight is each DB
60 x 15
65 x 15
70 x 12
Incline DB Flys - Weight is each DB
25 x 20
30 x 16
35 x 12

Triceps:
Warmup: Pushdowns - To loosen up elbows (High Reps)
*~*~*~*~*~*~*
DB Skull Crushers - Weight is each DB
20 x 20
25 x 15
30 x 12
Close Grip Bench - Weight is total plates and bar
95 x 20
115 x 15
135 x 12
135 x 12

Note: Right bicep is a little tender, nothing like last week, but just a little tender. i will take tomorrow off and do back/bis on tuesday

[GetPsycho]

<font color="red">12-03 Back/Biceps</font color>

<font color="green">Personal Note: Due to bicep injury and the fact that i took a week off i will workout at about 60% intensity and strength this week. if all goes well i will use 80% the second week and hopefully by the third week be back to my normal 110%.</font color>

Back:
Pull Downs
100 x 20
120 x 20
140 x 15
160 x 12
T-Bar- weight is in plates
35 x 20
70 x 15
105 x 15
Dumbbell Pullovers
70 x 20
80 x 15
90 x 15
100 x 12

Biceps:
Seated Dumbbell Curls
30 x 20
40 x 20
50 x 15 (left arm) 40 x 15 (right arm)

EZ-Bar Curls
70 x 20
80 x 15
90 x 15

Forearms:
Reverse Cambered Bar Curls - (thumb on top for grip) supersetted with Dumbbell Inside Hammers
60/20 x 12/12
60/20 x 12/12
60/20 x 12/12
dont know what to call it supersetted with Dumbbell Thors Hammer
30/20 x 12/12
30/20 x 12/12
30/20 x 12/12

[GetPsycho]

Taking two days off to allow recovery and allow for injury to heal properly