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

[GetPsycho]

<font color="red">12-06 (Fri) Shoulders </font color>

Shoulders
WARMUP:
Hammer Strength Presses
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
[i]Dumbbell Overhead Presses[/]
60 x 12
65 x 10
70 x 9
Side Dumbbell Lateral Raises
20 x 15
25 x 15
30 x 12
Seated Bentover Dumbbell Laterals
20 x 15
25 x 12
30 x 12
Upright Barbell Rows
85 x 15
105 x 12
105 x 12
Dumbbell Shrugs
75 x 15
85 x 15
95 x 15

[GetPsycho]

<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
235 x 10

Leg Press - weight is total of both sides
360 x 12
450 x 10
540 x 10
630 x 8

Dead Lifts
135 x 15
185 x 12
225 x 10
225 x 8

Extensions
140 x 12
160 x 12
180 x 12
200 x 10

[i]Stiff Legged Dead Lifts[/] - using dumbbells
60's x 15
65's x 15
70's x 12

Calves
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

[GetPsycho]

<font color="red">12-09 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 85% intensity and strength this week. if all goes well i will be back to my normal 110% next week.</font color>

Chest:
cable crossovers - weight is both sides combined
120 x 20
140 x 18
160 x 15
180 x 12

Flat Dumbbell Presses - Weight is each DB
80 x 12
90 x 10
100 x 10

Incline Bench Press- (havent touched this in 2 years)
135 x 15
185 x 10
205 x 8

Flat Cable Flys - weight is both sides combined
100 x 12
120 x 10

Incline Cable Flys - weight is both sides combined
100 x 15
120 x 12

Triceps:
Warmup: Pushdowns - To loosen up elbows (High Reps)
*~*~*~*~*~*~*
Skulls supersetted with close grip - instead of using the cambered(ezbar) i used the 45 pound straight bar.
75 x 15/15
85 x 12/15
95 x 10/12
V-bar Push Down
110 x 20
130 x 10
140 x 8

[GetPsycho]

<font color="red">12-10 Back/Bis/Forearms </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 85% intensity and strength this week. if all goes well i will be back to my normal 110% next week.</font color>

Back
T-bar
45 x 20
70 x 20
115 x 15
135 x 10

1 Arm DB Rows
90 x 12
100 x 12
110 x 8
110 x 8

SuperSet Heavy Pulldowns with slow machine close grip rows
150/130 x 12/12
160/130 x 12/12
170/130 x 10/12

Biceps
Preacher Curls
70 x 20
90 x 12
100 x 12
100 x 10

SuperSet Reverse Cambered Bar Curls with Inside Hammer Curls
70/25 x 15/15
80/35 x 12/8
80/25 x 12/12

DB curls - Start light, do at least 1 rep but no more than 4, increase the db after each 'set', no rest, keep increasing the weight until you reach failure with the 1 rep. go back down, no rest, same principle, at least 1 rep, no more than 4.
20 x 4
25 x 4
30 x 4
35 x 4
40 x 3
45 x 3
50 x .5 (WALL)
45 x 1
40 x 2
35 x 2
30 x 3
25 x 4
20 x 4
All that with no rest, now GO HOME and eat.

[GetPsycho]

<font color="red">12-13 (Fri) Shoulders </font color>

had to take off due to problems at work

[GetPsycho]

<font color="red">12-12 (Thur) Legs </font color>

Legs
WARMUP:
5 minute bike
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[GetPsycho]

~~~~~~~~~~~~~~~~~~~~STARTED CREATINE~~~~~~~~~~~~~~~~~~~~~

<font color="red">12-14 (Sat) Shoulders/Tris </font color>

Shoulders
WARMUP:
light dumbbells, rotator cuff exercises with 8 pound dumbbells
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Military Press - with 45 pound bar from bench
45 x 20 - WarmUp
45 x 20 - WarmUp
95 x 12
115 x 10
135 x 10
1 Arm Dumbbell Press
55 x 10
60 x 10
60 x 8
Side Laterals
25 x 15
30 x 15
35 x 12
SS - Upright Row with Front Raises
110/30 x 12/9
110/30 x 11/8
110/30 x 8/8
SS - Cable Crossovers for Traps** with Incline Hammer Strength Chest Machine Shrugs***
25/130 x 12/12
25/130 x 12/12
25/130 x 12/12

Triceps
Medium Grip Pushdowns
50 x 20 - WarmUp
70 x 12
80 x 12
90 x 10
SS - Ezbar Overhead Extensions with Head Rested Dumbbell Kickbacks
70/20 x 15/12
80/20 x 12/12
90/20 x 10/12
Dips
15
12
15


** - Cable Crossovers for Traps
with the handles located at the bottom of the cables grab the right handle in your left hand and the left cable in your right hand. i like my right hand on top but thats just me. bend slightly, you perform a side lateral type motion but with your arms slightly bent at the elbow. concentrate on flexing your traps through the entire ROM. this is a trap exercise not a delt exercise.

*** - Incline Hammer Strength Chest Machine Shrugs
Stand in front of this machine as if you were going to sit on the bench. grab a hold of each handle and while still standing start shrugging.

<blockquote><font class="small">Posted by: GetPsycho:</font><hr> 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. <hr /></blockquote>

I know man it sucks, i havent worked out since wednesday because of my lower back pain thats still killing me tommorows gonna suck

[Big_Blake]

GetPsycho? You are pyscho.

[TripleXTraLarge]

What are you doing Bro. Your slackin, BIG TIME...LOL

And clean this Journal up. It's all out of chronological order.

I hope you are Working Out and just can't find the time to fill in your Journal...LOL

Nah, it's that "hectic time of the year". And I am sure you are Working your A$$ off. I just felt like breaking your stones. LOL But I will be checking up on you from time to time. So get it together Bro. [img]/forum/images/graemlins/grin.gif[/img]