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Sampson777
07-08-2009, 08:10 PM
Been gone from this forum for a while. I'm back.

7/5/09:

AM weight: 180 LBS

Standing Military Press:
80x12
95x10
110x8
120x4

Rear Delt Row:
130x12
130x10
150x8
160x6

Side Lateral Raise:
25x12
26.5x10
30x8
30.5x7

Bent Over Side Lateral Raise:
25x12, 10
27x8
30x8

Front Raise:
50x12
60x10,8
65x6

Close Grip Bench Press:
110x12
120x5 <too heavy
110x9,6

BW Triceps dips:
8,8,7,6

Lying Triceps Ext:
50x12
55x9,6


7/7/09: AM wt: 178 lbs

Sumo DL:
220x10
270x8
290x6
300x5,4

Close Grip Bent Over row:
130x11
140x10,8,7
150x6

Close Grip Chin Up:
BW x 10,8,6,7

Pullovers:
60x12
75x10,8,6

Weighted Hypers:
45x12
50x12
55x10

Shrug:
180x12
190x10
200x8,7


7/8/09:
chest expander exercises: Number of strands is listed. 1 strand is 40 pounds stretched to 2x original length.

Overhead downward pull:
1x10
2x19
3x 10second isometric hold
2x15,10

Back Press:
1x10
2x10,9,8

Front chest pull:
2x8,7,4

Upright row:
3x10
4x10
5x8,8,8

Front Lat Raise:
1x10,7,5

Archer:
2x6,6,6

Low Chest Crossing:
2x12,12,12

Sampson777
07-09-2009, 12:25 PM
7/9/09: Barbells

Flat Bench:
130x12
140x9
145x7
150x6
155x3

Incline Bench:
80x12
90x10
95x8
100x4
90x7

Incline DB Flies:
20's x 9,7,5

Flat DB Flies:
15x12
17x10
20x6

Prone Incline curl:
60x12
70x10
80x6

Reverse Curl:
60x12
70x10
75x8

Curl:
60x12
70x10
80x8

Sampson777
07-09-2009, 03:08 PM
After a few weeks of testing with how my body responds, here is my plan for my current workout. It's working quite well.

Home:

Day 1:
Standing Military Press: 4s x 12,10,8,6
Rear Delt Row: 4s x 12,10,8,6
DB Side Lateral Raise: 4s x 12,10,8,6
DB Bent Over Side Lateral Raise: 4s x 12,10,8,6
Front Raise: 4s x 12,10,8,6
Close Grip Bench Press: 4s x 12,10,8,6
Triceps dips: 4s x max reps if over 12, add weight
Lying Triceps Ext: 3s x 10,8,6


Day 2:
Sumo DL: 5s x 10,8,6,6,6
Bent Over Row: 4s x 12,10,8,6
Close Grip Chin up: 4s x 12,10,8,6
Pullovers: 4s x 12,10,8,6
Weighted Hypers: 4s x 12,10,8,6
BB Shrug: 4s x 12,10,8,6

Day 3: (chest expander)
Overhead pull down
Back Press
Front chest pull
Up-Right row
Front Lateral raise
Curl
Archer
Cable Crossovers

Day 4:
Flat Bench Press: 4s x 12,10,8,6
Incline Bench Press: 4s x 12,10,8,6
Incline DB flys: 4s x 12,10,8,6
DB flys: 4s x 12,10,8,6
Prone Incline Curl: 3s x 10,8,6
Curl: 3s x 10,8,6
Reverse Curl: 3s x 10,8,6

Day 5:
Full Squat: 4s x 12,10,8,6
Hack Squat: 4s x 12,10,8,6
Lunge: 4s x 12,10,8,6
SLDL: 4s x 12,10,8,6
Calf Raises: 4- 6s x 15,12,10,10,(8,8)

Day 6: rest (run)

Day 7: rest

Travel:

Day 1:
Shoulder Press: 4s x 12,10,8,6
Cable Rear Delt Row: 4s x 12,10,8,6
DB Side Lateral Raise: 4s x 12,10,8,6
DB Bent Over Side Lateral Raise: 4s x 12,10,8,6
DB Front Raise: 4s x 12,10,8,6
Pushdowns: 3s x 10,8,6
Reverse Pushdowns: 3s x 10,8,6
Standing 1 arm DB ext: 3s x 10,8,6

Day 2:
Low Cable Row: 4s x 12,10,8,6
Wide Grip Pull down: 4s x 12,10,8,6
Close Grip Pull down: 4s x 12,10,8,6
Straight arm Pull down: 4s x 12,10,8,6
Weighted Hypers: 4s x 12,10,8,6
Cable Shrug: 4s x 12,10,8,6

Day 3: (chest expander)
Overhead pull down
Back Press
Front chest pull
Up-Right row
Front Lateral raise
Curl
Archer
Cable Crossovers

Day 4:
Flat Bench Press: 4s x 12,10,8,6
Incline Bench Press: 4s x 12,10,8,6
Incline DB flys: 4s x 12,10,8,6
Pec Deck: 4s x 12,10,8,6
Concentration Curl: 3s x 10,8,6
Curl: 3s x 10,8,6
Reverse Curl: 3s x 10,8,6

Day 5:
Cable Hack Squat: 8s x 12,12,10,10,8,8,6,6
Leg Extension: 4s x 12,10,8,6
Leg Curl: 4s x 12,10,8,6
1 leg DB Calf Raises: 4s x 15,12,10,10,8,8

Day 6: rest (treadmill)
Day 7: rest

Sampson777
07-15-2009, 06:03 PM
7/15/09: mainly machines

Hack Squat:
130x12,12
140x10
150x10
160x8
170x8
180x6,6

Leg Extensions:
60x12
80x10,8
90x7

Leg Curl:
60x12
70x3
60x10,7,6

One legged DB Calf Raise:
25x12,10,8,7

Sampson777
07-16-2009, 08:58 PM
7/16/09:

Shoulder Press: (machine behind the neck)
50x12,10,8,6,5

Cable Machine Rear Delt Row:
70x12
80x12
90x8,8
100x6

Side Lateral Raise:
25's x 12
30's x 10,8 <too heavy for good form
25's x 7

Front DB raise:
25'sx12,10,8,8

Bent Over DB side lat raise:
25'sx12,10,8,6

Push downs
80x10
90x8,6

Reverse push downs
60x12,10,8

OH DB triceps ext:
20x10,8,8

Sampson777
07-18-2009, 09:02 PM
7/18/09:

Low Row:
120x10
130x12
140x10
150x10
160x8
170x6

Wide Grip Pull Down:
130x12,10
140x8,7

Close Grip Pull down:
130x12
140x10
150x8,6

Straight Arm Pull down:
60x12
70x10,8,6

Weighted Hypers:
40x10
50x10
40x10

Lever Shrug:
150x10
160x10
170x10

Sampson777
07-19-2009, 04:01 PM
7/19/09: Chest expander workout
Note: weight is listed in number of strands. 1 strand is 40 pounds when stretched to 2x original length.

Overhead Downward Pull, Knuckles in:
1x15
2x15rx3s

Back Press:
1x10
2x12,12,6

Front Chest Pull:
1x10
2x7,8,7

Upright Row:
3x10
4x10
5x8,8,8

Low Chest Crossing:
2x12rx3s

OH downward pull Knuckles out:
2x12rx3s

Archer:
2x7,5

Front Lat Raise:
1x8,5,4

Seated Row: 4x10

Upright row: 4x10

Middle height chest crossing:
2x10,10,10

Sampson777
07-20-2009, 10:05 PM
7/20/09:

Flat Bench machine:
100x12
110x10
120x8,7

Incline Bench machine:
70x9
60x9,6,6

Incline DB fly:
20's x 12,10
25's x 7,6

flat DB fly:
20's x12,12
25's x 7,6

Pec deck:
90x8
80x12,10
90x9
100x7

Concentration Curl:
35x12,10
40x8,5

Reverse Curl machine:
50x12
60x10
70x6

Curl machine:
60x12
70x12
80x8

Sampson777
07-23-2009, 08:16 PM
7/23/09:

Shoulder Press machine behind the neck:
50x12,5,10,8,6

Rear Delt row (machine)
70x12
80x12
90x10
100x8

Side lat raise:
25's x 12,10,8,7

Front DB raise:
25's x 12,10,8,8

Bent Side lat raise:
25's x 12,10,8,6

push down:
80x12,10,8,7

reverse push down:
60x10,8,8

triceps OH DB press:
20x12,10,8

Sampson777
07-29-2009, 08:25 PM
7/29/09:

Low Row:

120x12
140x10 < use a 10lb increment from now on
150x10
160x6

Wide Grip Pull Down:
130x12,10
140x6,7

Close Grip Pull Down:
130x12
140x10,8
150x6

Straight Arm Pull down:
60x12,10
70x8,6

Hypers
40x10,10,10

Shrug:
150x12
160x10
170x10

Sampson777
08-01-2009, 05:51 PM
8/1/09:

Flat Bench Press (Machine)
100x12
110x10
120x8,7
130x4

Incline Bench (Machine)
60x12
70x8,7
60x6

DB Fly:
20x12,12
25x8,7

Incline DB Fly:
20x12,8,6

Pec Deck:
80x12
90x10
100x9,6

Concentration Curl:
35x12,10
40x8

Reverse Curl:
60x12
70x10,8

Curl:
60x12
70x12
80x10

Sampson777
08-02-2009, 05:49 PM
8/2/09:

Chest expander workout:
overhead downward pull, knuckles in
1x15
2x20,15,15

Back press:
2x12,10,8

Front Chest Pull:
2x8,6,5, isometric


overhead downward pull, knuckles out
2x10,10,9

Sampson777
08-04-2009, 08:17 PM
8/4/09:

Low Row:
120x12
130x12
140x10
150x8
160x6

Wide Grip Pulldown:
130x12,12
140x8,6

Close Grip Pulldown:
130x12
140x10,10
150x8

Straight Arm Pulldown:
60x12,12,12
70x6

Weighted Hypers:
40x12,10,8

Shrug (lever)
150x10
160x10
170x8

Sampson777
08-07-2009, 07:55 PM
8/7/09:

Machine shoulder press behind the neck:
50x12,10,8,6

Machine Rear Delt Row:
70x12
80x10
90x10
100x8

DB side lat raise:
25's x 12,10,8,7

DB front raise:
25's x 12,10,8,6

DB Bent Side Lat raise:
25's x 12,10,8,6

Push downs:
80x12,10,10,6

Reverse push downs:
60x12,10,8,6

DB standing OH triceps press:
20 x 10,10,8

Sampson777
08-09-2009, 01:28 PM
8/8/09:

machine Hack Squats:
120x12
130x10,10
140x8,8
150x8
160x6

Leg Curl:
60x12,10,8

one legged DB Calf Raises:
25x12
30x10,8
35x8

Sampson777
08-11-2009, 09:14 PM
8/10/09:

Flat bench (machine)
100x10
10x10
120x8
130x6

INcline bench (m)
60x12
70x10
80x5
70x6

Incline DB flies:
20x12,12
25x8,8

DB Flies:
20x12
25x10,8,6

Pec deck:
80x12
90x10
100x8,7

Concentration Curl:
35x12
40x10,8

Reverse curl:
60x10
70x10,8

Curl:
60x12
70x12
80x8

Sampson777
08-20-2009, 07:48 PM
8/20/09:

Hack Squat (on curl machine)
120x12
140x12
150x10,10
160x8,8

Leg Curl:
60x12,10,8,6

Leg Ext:
60x12
80x12
90x10,8

One legged DB calf raise:
30x12
40x10,10

Sampson777
08-21-2009, 09:20 PM
--------------------------------------------------------------------------------

8/21/09:

Flat Machine Bench:
100x12
110x10
120x8
130x6
130x2

Incline Machine Bench:
60x12
70x9
80x5
70x5

Incline DB Flies:
20'sx12,12
25's x 8,6

Flat DB Flies:
25's x 12,8,7,6

Pec Deck:
90x10,10,8,8

Concentration Curl:
35x12
40x10,10

Reverse Machine Curl:
60x10
70x8,6

Machine Curl:
70x12
80x10
90x8

Sampson777
08-22-2009, 05:21 PM
8/22/09:

Low Row:
130x12
140x10
150x10
160x10
170x5 <watch the form
160x8

Wide Grip Pulldown:
130x12
140x10
150x8,6

Close Grip Pulldown:
140x12
150x10
160x8
170x6

Straight Arm Lateral Pulldown:
50x12
60x10
70x10,8

Weighted Hypers:
40x12,10,10

Lever Shrug:
160x12
170x10
180x8
190x6

Sampson777
11-25-2009, 06:57 PM
OK I'm not sure why I stopped posting here, but I was on the road for work, anyway, I'm back:

11/18/09:

flat bench:
130x10
180x5
185x5
190x5
195x3
200x0
190x4
195x1

Rear delt row:
130x10
180x5,5
185x5
190x5
195x5,5
190x5

Sampson777
11-28-2009, 11:37 AM
11/28/09:

Sumo DL:
130x5
200x5
220x5
270x5,5,5

SLDL:
130x8
170x5
180x5,5,5