Psycho's fitness log

[Psycho18th]

9/24

Chest:
Machine Bench press: 10 @ 190, 8 @ 205, 8 @ 205
Incline dumbell press: 10 @ 35, 8 @ 40, 6 @ 45
Dumbell flys: 10 @ 20
Incline dumbell flys: 10 @ 20

Shoulder:
seated dumbell press: 10 @ 25, 8 @ 30, 6 @ 35
dumbell side raises: 10 @ 15, 8 @ 20, 6 @ 20

Triceps:
one arm overhead extension: 10 @ 20, 8 @ 25, 8 @ 25
tricep kickbacks: 10 @ 20, 8 @ 20, 6 @ 20

[Psycho18th]

9/29
Chest:
Machine Bench press: 10 @ 205, 10 @ 205, 8 @ 205
Incline dumbell press: 10 @ 35, 10 @ 40, 8 @ 45
Dumbell flys: 10 @ 20
Incline dumbell flys: 10 @ 20

Shoulder:
seated dumbell press: 10 @ 25, 8 @ 30, 6 @ 35
dumbell side raises: 10 @ 15, 10 @ 20, 8 @ 20

Triceps:
one arm overhead extension: 10 @ 25, 8 @ 30, 6 @ 30
tricep kickbacks: 10 @ 20, 10 @ 20, 8 @ 20

[Psycho18th]

9/30

Dumbell Squats: 10 with 45s, 10 @ 50, 10 @ 50
Leg extensions: 3x10 at 70lbs, 85, 100
Leg curls: 3x10 @ 70 lbs, 85lbs, 100lbs
Calf raises: 3x10 @ 235, 250, 250

25 minute run at 170-175 BPM

[Psycho18th]

Hello October.

I had a good run today, about 35 minutes at 175 BPM heartrate. I felt like I could have run that pace all day. Unfortunately, about 5 minutes after the run, while walking back to the apartment, my right knee started hurting like crazy. This knee has been giving me issues the last couple of years when running, hiking, or biking. It goes away after a couple of days. It's very frustrating as I've really been working on stretching before and after the run, and warming up well with a good 5 minute walk on either end, hoping to keep it from acting up with this routine. I've had it looked at before, and the doctors just said to stretch and excercise, and it should be fine. Otherwise they'd have to "go in and take a look" if that didn't do the trick. I don't like the sound of that, so if it keeps up, it looks like I'm done running again. We'll see.
Psycho

[Psycho18th]

Lat pulls:
10 at 120lbs, 8 @ 130, 6 @ 130

Machine Rows: 10 @ 85, 10 @ 100, 10 @ 115

Seated Lateral raises: 10/8/6 all at 25 lbs

Standing dumbell curls: 10/10/8 at 30/35/40

Concentration curls: 3x10 at 15/20/25 lbs

Wrist curls and reverse wrist curls: 3x10 at 20 lbs.

[Psycho18th]

10/6

Knee's feeling better. I'll try another run on 10/8.

Chest:
Machine press: 10/8/8 at 220lbs
incline dumbell press: 10/8/6 at 35, 40, 45lbs
Dumbell flys: 10 at 25 lbs
incline dumbell flys: 10 at 25 lbs

shoulders:
Dumbell overhead press: 3x10 at 25, 30, and 35 lbs
Standing lateral raises: 10/8/6 at 15, 20, 20 lbs

triceps:
overhead dumbell tricep extension: 10/8/6 at 20, 25, 25lbs
dumbell kicks: 10/8/6 at 20 lbs

[Psycho18th]

30 minute run. Knees held up fine.

[Psycho18th]

10/10

1 hr sea kayaking.

[Psycho18th]

10/14
Back and biceps:

Lats: 10/10/6 120, 140, 140lbs
Machine rows: 10/10/8 100, 115, 130 lbs
Seated bent lat raises: 10/10/8 25, 20, 30 lbs
Dumbell Curls: 10/10/8 30, 35, 40 lbs
Concentration Curls: 10/10/8 20, 25, 25lbs

Slow dumbel curls: 1 set of 10 at 15 lbs

30 minute run. Knee did fine today. This pain is so random. I can'tfigure it out at all.
Psycho

[Psycho18th]

10/22

Machine bench press: 10/10/8 at 205, 220, 235 lbs
Incline Dumbell press: 3x10 at 35, 40, 45 lbs
dumbell flys: 10 at 25 lbs
incline dumb flys: 10 at 25 lbs

Military dumbell press: 3x10 at 30, 35, 35 lbs

standing dumbell tricep extension: 3x10 at 20 lbs
tricep kicks: 10/10/8 at 20 lbs


30 minute run