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Sampson777
04-29-2006, 09:23 PM
Here's my last few days:


4/24/06:

Deadlift: 140#/ x5r
180#/ x6r
185#/ x5r
Bent over row: 140#/ x10r x3 sets
Shrug: 165#/ x10r x2s
x8r
Curl: 70#/ x11r x7r
65#/ x6.5r
Reverse wrist curl: 40#/ x10r x5.5r
Prone INcline curl: 50#/ 13r x6.5r x6r
Self resist neck: done


4/26/06:

Jumping jacks: 56
Squat: 105/ x15 x12 x10
Lunge: 70/ x12 x10 x7
SLDL: 150/ x9 x5 x6 (Doing the same with this as the Deadlift more wt less rep)
Calf Raise: 130/ x14 x12 x10

Sampson777
05-03-2006, 04:24 PM
5/1/06:

Travelling chest expander workout

Shoulder press: 64#/ x10 x6 x5
Mil PRess: 48#/ x12 x 7 x7
Front Pull: 48#/ x10 x8 x6
Side Lateral Raise: 40# / x6 x 4 xIso
Triceps press: 483/ x7 x 4
Archer: 483/ x8 x 7
Raised leg BW pushups: x10 x6

5/2/06

Lower BAck: 200/ x10
208/ x12
224/ x10

Overhead downaward pull, knuckles in: 88/ x10 x8 x7
OH downward pull, knuckles out: 80/ x7
64/ x8 x 5
Rev mil: 80/ x9 x 7
Curl: 88/ x10 x9 x7 (1 arm)


5/03/06

Standing leg press (cable): 160/ x15
184/ x10 x9
Kick Back: 200/ x11 x9 x9
Toe raises: weightless 1 ft: x20 x10
5 strands (200#) x10 1 leg

Sampson777
05-04-2006, 05:07 PM
5/4/06
Chest expander workout
Shoulder press: 64#/ x13 x8 x4
Mil PRess: 48#/ x15 x 9 x5
Front Pull: 48#/ x9 x8 x2
Side Lateral Raise: 40# / x7 x 3 xIso
Triceps press: 48/ x8 x 6 x6
Archer: 48/ x8 x 6
Raised leg BW pushups: x11 x4

Sampson777
05-07-2006, 08:41 AM
5/7/06:

Jumping Jacks: 75
Deadlift: 180#/ x10r
190#/ x6r x5r
Bent Over Row: 140#/ x13r x10r x10r
Shrug: 170#/ 3 sets of 10r
Reverse Curl: 70#/ x10r x10r x5r
Wrist Curl: 60#/ x7
80#/ x10r x6r
Prone Incline Curl: 55#/ x13r x7r x4r

Sampson777
05-12-2006, 10:54 PM
5/12/06

warmup: circles
Bench press: 110/ x10 x5
100/ x5
Incline Bench press: 80/ x10
85/ x7
80/ x5
Military press: 20/ x12 x10 x8
Side lat raise: 10. x3 sets of 11
Skull crusher:/ 50/x8r
45/ x8r
tri ext: 40/ x10 x6

Chronic
05-13-2006, 11:30 AM
How tall are you? weight?

Sampson777
05-15-2006, 06:49 PM
5/15/06:

Squat: 110#/ x11r x11r x9r
Lunges: 70#/ x12r x9r x7r
SLDL: 150#/ x12r x8r x6r
Calf raise: 135#/ x12r x11r x10r

Sampson777
05-15-2006, 06:51 PM
How tall are you? weight?
6'-2" 180#
Just started with weights in January.

Sampson777
05-18-2006, 07:03 PM
5/17/06:

Jumping jacks: 70
Deadlift: 180#/ x10
190#/ x8 x 5
Bent over row: 140#/ x15 x13 x10
Shrug: 170#/ x10 x8 x7
Curl: 70#/ x15 x10 x 6
Prone INcline curl: 55#/ x8
50#/ x5

I got pain in the right forearm after my last back and biceps day, and it got worse after this workout again.

My right forearm pain got worse after this workout, but was not effected by the other two days. I'm thinking I will leave this day out until the pain is gone, and just concentrate on the other two days, legs, chest, shoulders and triceps. What do you think?

Sampson777
05-21-2006, 07:36 AM
5/21/06:

Bench press: 105#/ x10r x9r x5r
Incline Bench press: 85#/ x9r x8r
80#/ x8r
Shoulder press: 50#/ x14r x10r x7r
Side Lateral raise: 10#/ x3 s x11r
Skull Crusher: 50#/ x10r x10r x8r
Triceps ext: 40#/ x8r x7r x8r

Chronic
05-25-2006, 03:15 AM
6'-2" 180#
Just started with weights in January.

Nearly the same as me. I'm 6'2 185. I use to lift in high school and just started up again 3 months ago. Good luck

Sampson777
05-25-2006, 07:15 PM
5/25/06:
warmup: jumping jacks
Squat: 110#/ x15 x11 x9
lunges: 75#/ x11 x10 x7
Calf raises: 135#x12r
130#x11r

Sampson777
05-28-2006, 06:45 AM
5/28/06:

Note: The problem with the right forearm may have been I was grabbing the bar too tightly. I still hurt if I grip something hard, but the back and biceps workout was OK, as long as I used looser grip:

Deadlift: 180#/ x10R
190#/ x8r x8r
Bent over row: 140#/ x12r x10r x10r
Shrug: 180# x6
170# x5 (I felt the pain on this one, so did less)
Curl: 70#/ x8r
80#/ x10r x7r
Prone Incline Curl: 50#/ x15r
55#/ x9r x8r

Sampson777
05-29-2006, 09:04 AM
5/29/06:

Cardio day:
I ran each dog 0.94 miles (checked the distance when done)
Total distance: 1.88 miles
Total time: 20:15

I plan on doing Cardio every other day, and working up to 2x per week, running the dogs 20 minuites each, and then on Saturdays, doing about a 1 hour mountain bike ride.

Sampson777
05-30-2006, 07:14 PM
5/30/06:

Bench press: 105#/ x14r x9r x6r
Incline Bench press: 80#/ x10r x10r x8r
Military Press: 50#/ x12r x11r x9r
Side Lateral Raise: 10#/ x15r x13r x13r
Skull Crusher: 50#/ x15r x9r x8r
Triceps Extension: 40#/ x9r x7r x6r

Sampson777
06-02-2006, 07:18 PM
Cardio day:
1.88 mile run time: 19:32

Sampson777
06-03-2006, 10:37 AM
6/03/06:

Full Squat: 110#x7r
120#/ x9r x8r x7r
Lunges: 85#/ x9r x8r x8r
Calf Raises: 135#/ x15r x12r x11r
Good Mornings: 100#/ 3 sets of 10r

Sampson777
06-06-2006, 07:43 PM
6/06/06:

Bench Press: 110#/ x11r x8r x7r
Incline Bench Press: 80#/ x10r x10r x5r
Shoulder Press: 55#/ x11r x7r x6r
Side Lateral Raise: 12.5#/ x10r 9r 10r
Skull Crusher: 55#/ x8r x7r x7r
Triceps Ext: 40#/ x9r x8r x6r

Sampson777
06-07-2006, 07:46 PM
6/07/06:

Cardio day: 2.6 mile run in 28:10

Sampson777
06-09-2006, 07:01 PM
I think it's time to carefully start working out the back and biceps day again. It still hurts, and I'm not sure how long I should wait before resuming exercises for that muscle.

Sampson777
06-10-2006, 11:20 AM
6/10/06:

Deadlift: 170# x4r
180# x8r
190# x8r
195# x5r
Bent Over Row: 140#/ 15r x12r x10r
Shrug: 180# x7r
170# x7r
Curl: 80# x10r x10r x5r
Prone Incline Curl: 55# x6r
65# x8r x5r

This workout using the hurt right forearm muscle really does not hurt any more than daily activities, which is not that much. It is still improving. I've heard it said before that rest is good, but sometimes you have to work the muscle thru pain or the muscle does not know that it needs to heal, and never will until you start working it again. How true or false is that?

Last blood pressure check: 110/56

Sampson777
06-10-2006, 04:25 PM
I'm going to keep the weight lower and reps higher on the back and biceps day until the forearm injury is healed.

Sampson777
06-13-2006, 07:02 AM
6/13/06:

30 jumping jacks
Full Squat: 1203/ x15r x11r x10r
Lunge: 85#/ x15r x9r x8r
SLDL: 140#/ X15r x10r x10r
Calf Raise: 135#/ x15r x14r x10r

did contrast baths after.

Sampson777
06-14-2006, 07:42 AM
6/14/06:

3.2 mile run in 32:42.

Sampson777
06-15-2006, 07:08 AM
6/15/06:

Bench Press: 100#/ x5r
110#/ x14r x7r x6r
Incline Bench Press: 80#/ x6r
90#/ x8r x7r
Military Press: 50#/ x5r
60#/ x10r x8r x7r
Side Lateral Raise: 12.5#/ x15r
15#/ x10r x9r
Skull Crusher: 55#/ x9r x6r x6r
Triceps ext: 40#/ x10r x8r x8r
Front Raise: 40#/ x10r x8r x8r

Notes: Decided to add the Front Raise at the last minuite.
Put a note on my workout sheet to do the shoulders 1st for a while, to emphasize them.

Did contrast baths for forearm after.

Sampson777
06-17-2006, 02:21 PM
6/17/06:

Mixed Grip Deadlift: 170#/ x18r x15r x14r (no forearm pain)
Bent Over row: 130#/ x9r
110#/ x11r x8r (Previously, I was not bending over enough My form was not correct. Now it is correct) not much forearm pain

Shrug: 160#/ x12r
140#/ x10r x10r
Curl: 80#/ x10r x8r x6r
Prone Incline curl:/ 60#/ x11r x6r
50#/ x9r

Contrast baths after.

Sampson777
06-23-2006, 10:15 PM
6/23/06:

Squat: 125#/ x15r
130#/ x10r x8r
Lunges: 90#/ x10r x10r x8r
SLDL: 150#/ x12r x10r x9r
Calf Raise: 135#/ x14r
130#/ x10r x10r

Sampson777
06-30-2006, 07:39 PM
6/30/06:

shoulder press: 60#/ x15r
65#/ x8r x6r
military press: 60#/ x5r
65#/ x6r x7r
Side lateral raise: 15#/ x8r/ 10r
20#/ x5r
skull crusher: 60#/ x10r x6r x5r
triceps ext: 40#/ x9r x7r x6r
Bench press: 110#/ x8r
100#/ x6r
80#/ x5r

Note: order changed to emphasis shoulders. Triceps was dead by the time I got to the bench.

Sampson777
07-03-2006, 06:17 AM
7/3/06:

Deadlift (mixed grip): 180#/ x6 x8 x6
Bent over row: 100#/ x12 x12 x10
Shrug: 150#/ x3 sets of 10r
Curl: 80#/ x10 x10 x5.5 (couldn't quite finish last rep)
Prone Incline curl: 60#/ x8r
55#/ x9r x7r

Notes: Almost no forearm pain in this workout. I still can't do the reverse curl, but it is healing well. The Bent Over Row, with the overhand grip basically had no pain. The injury is healing well.

Sampson777
07-08-2006, 10:08 AM
7/8/06:

Full Squat: 130#/ x14r x10r x8r
Lunges: 90#/ x10r x10r x8r
SLDL: 150#/ X11r X10r X9r
Calf Raise: 130#/ x14r x13r x10r

Notes: Recovering from LONG week at work:
12 hour day
12 hour day
12 hour day
16 hour day followed by 3 hours of sleep and an 11 hour day yesterday.

Sampson777
07-11-2006, 06:29 AM
7/11/06:

Deadlift: 180#/ x8r x3s
Bent Over Row: 100#/ x12r x14r
110#/ x9r
Shrug: 160#/ x10r x10r x9r
curl: 80#/ x10r x10r x6r
Prone Incline Curl: 60#/ x10r x7r x4.5r

Sampson777
07-14-2006, 07:00 AM
7/14/06:

Full Squat: 140#/ x10r
145#/ x11r x8r
Lunges: 95#/ x10r x10r x9r
SLDL: 160#/ X10R
165#/ X8R X8R
Calf Raises: 140#/ x15r x15r x10r

Sampson777
07-16-2006, 08:07 AM
7/16/06:

72 minuite workout

Bench Press: 110#/ x5r
115#/ x10r x8r
Incline Bench Press: 90#/ x7r
85#/ x6r
80#/ x4r
Military Press: 60#/ x6r
65#/ x9r x6r
Shoulder Press" 55#/ x9r
Rear Delt Row: 60#/ x10r
70#/ x8r x8r
Skull Crusher: 60#/ x8r x3r
50#/ x5r
Triceps Extension: 40#/ x7r x5r x5r

Sampson777
07-19-2006, 12:50 PM
7/19/06:

3.2 mile run in 31 min.

Sampson777
07-20-2006, 12:04 PM
7/20/06:

41 minuite workout

Deadlift: 140# x 8r
150# x 8r
180# x8r x8r
Bent Over Row: 100#/ x8r
120#/ x8r x9r
Shrug: 160#/ x8r
170#/ x8r x8r
Curl: 80#/ x10r x8r x5r
Prone Incline Curl: 60#/ x10r x6r

Natetaco
07-20-2006, 03:05 PM
nice liftin buddy

Sampson777
07-24-2006, 12:39 PM
7/24/06:

Squat: 145#/ x10r x10r x9r
Lunges: 95#/ x11r x9r x9r
SLDL: 165#/ x12r x10r x10r
Calf Raise: 145#/ x3 sets of 10r

Sampson777
07-26-2006, 12:03 PM
6/26/06:

Warmup: circles
Bench Press: 115#/ x9r x9r x6r
Military Press: 65#/ x11r x6r 60#/ x6r
Skull Crusher: 60#/ x7r 50#/ x8r x7r
Triceps Ext: 40#/ x8r x6r (could not do a third set)

Sampson777
08-01-2006, 12:44 PM
7/31/06:

Deadlift: 140#/ x7r ; 160#/ x8r ; 180#/ x8r ; 190#/ x8r ; 195# / x6r
Bent Over Rows: 120#/ x10r ; 130#/ x8r x8r
Rear Delt Rows: 100#/ x8r x8r x7r
Prone Incline Curl: 60#/ x14r x8r x8r x5r

Note: cannot do the reverse curl yet, as my forearm injury is not healed enough.

Sampson777
08-05-2006, 05:34 PM
8/5/06:

Flat Bench Press: 100#x5r
110# x 8r
120# x10r
125# x4r
Military Press: 60# x5r
70# x6r
75# x6r
80# x5r
Standing Triceps ext: 40# x6r
50# x6r x5r
Self Resistance Neck Work

Really love the new rack.

Sampson777
08-07-2006, 11:56 AM
8/7/06:

Squats: 140#/ x5r
150#/ x10r x8r x8r
Pullovers: 40#/ x6r x7r x6r
SLDL: 160#/ x6r
165#/ x8r x5r

Ran out of time. May do Calf raises this PM

Sampson777
08-10-2006, 11:31 AM
8/10/06:

Deadlift: 160#/ x5r
180#/ x5r
200#/ x6r
Bent Over Row: 100#/ x8r
120#/ x10r
130#/ x10r
Rear Delt Row: 100#/ x6r
90#/ x9r
100#/ x7r
Prone Incline Curl: 70#/ x9r x7r x5r

Note: Less forearm pain with the rows this week than last week.

Sampson777
08-14-2006, 11:58 AM
8/14/06:

35 degree incline bench, elbows out:
60# x7r
80# x7r
90# x10r
100# x5r
95# x8r

Side Lateral Raise:
20#/ x8r x8r x9r

Standing Triceps Ext.
45#/ x10r x6r x5r

Self Resistance Neck Work

Sampson777
08-18-2006, 06:47 PM
8/18/06:

Squats:
150# x5r
160# x5r
165# x6r

Pullovers:
40# x6r
45# x6r
50# x5r

SLDL:
170# x5r
175# x5r
180# x6r

Calf Raise:
150# x10r
160# x9r x9r

Sampson777
08-22-2006, 11:21 AM
I've switched to the Vince Gironda 10-8-6-15 method of working out.

Deadlift:
100# x10r
150# x8r
190# x6r
65# x15r

Bent Over Rows:
65# x10r
95# x8r
130# x6r
40# x15r

Rear Delt Rows:
50# x10r
75# x8r
100# x6r
40# x15r

Curl:
40# x10r
60# x8r
80# x6r
40# x15r

Sampson777
08-25-2006, 05:48 AM
8/23/06:

Squats:
80# x10r
120# x8r
165# x6r
55# x15r

Lunges:
50# x10r
75# x8r
100# x8r
120# x5r
40# x15r

SLDL
100# x10r
150# x8r
200# x6r

Calf Raises:
140# x15r x10r x10r

Sampson777
08-25-2006, 05:50 AM
8/24/06:

Rear Delt Row:
50# x10r
95# x8r
105# x6r
80# x15r

Incline Bench Press:
60# x10r
80# x8r
90# x10r
100# x5r
90# x5r
80# x5r
60# x10r
40# x15r

Bent Over Row:
80# x10r
110# x8r
135# x6r
100# x12r

Standing Triceps Ext:
40# x10r
50# x6r
45# x6r
40# x6r

Prone Incline Curl:
40# x10r
60# x8r
70# x6r
60# x10r

Sampson777
08-26-2006, 12:16 PM
8/26/06:

Squats:
90# x10r
135# x8r
180# x6r
130# x15r

Lunges:
90# x10r
120# x8r
160# x3r
110# x13r

SLDL:
100# x10r
150# x8r
200# x6r
100# x15r

Calf Raise:
90# x10r
140#x8r
180# x8r
185# x6r
140# x15r

Sampson777
08-28-2006, 11:48 AM
8/28/06:

Flat Bench:
70# x10r
105# x8r
130# x7r
135# x4r
80# x15r

Mil Press:
45# x10r
65# x8r
85# x5r
40# x9r

Bent Over Row:
70# x10r
110# x10r
135# x7r
150# x6r
60# x15r

Lying Triceps Extension:
40# x10r
45# x8r
50# x6r
40# x7r
20# x15r

Curl:
40# x10r
60# x8r
80# x6r
40# x17r

Sampson777
08-29-2006, 06:24 AM
8/29/06:

Squats:
90# x10r
140#x8r
180# x3r (too much weight)
90# x15r

Lunges:
65#x10r
100#x8r
130#x8r
90#x15r

SLDL:
80#x10r
100#x10r
140#x10r
180#x7r
140#x10r

Calf Raise:
90#x15r
110#x15r
130#x15r
150#x9r

Sampson777
09-01-2006, 06:35 AM
9/1/06:

Decline Bench:
60#x8r
80# x8r
This position is too hard to get into on my flat/incline bench. Will use hand position on flat bench from now on.

Flat Bench:
100#x8r
125#x8r
125#x7r

Side Lateral Raise:
20#x8rx3s
22.5# x7.5r

Lying Tri ext:
40#x8r
45#x8rx2s
50#x8r

Self resistance neck

Sampson777
09-01-2006, 12:12 PM
It's a bit difficult to get into the decline position with this: http://www.newyorkbarbells.com/90655.html bench, but all I really need to do is lower the bar further down the chest.

Sampson777
09-02-2006, 09:23 AM
Decline is not a problem, all I need to do is get used to the position.
9/2/06:
Deadlift:
130# x6r
170# x6r
180# x6r
190# x6r
200# x6r
205# x6r

Bent Over Row:
100# x6r
120# x6r
130# x6r
140# x6r
155# x6r
160# x6r

Rear Delt Row:
60# x6r
80# x6r
100# x6r
105# x6r
110# x6r
115# x5.5r (could not get the bar quite high enough on the last rep)

Prone Incline Curl:
65# x6r
75# x6r
80# x6r
85# x5r x2s
85# x4.5 (Not quite high enough on the last rep)

Sampson777
09-03-2006, 07:51 AM
9/3/06:

Squats:
90#x6r
140#x6r
150#x6r
155x5r
150#x6r
150#x5r

Pullovers:
40# x6r x4sets

Lunges:
80#x6r
110#x6r
120#x6r
125#x6r
130#x6r
135#x6r

Calf Raises:
90#x6r
120#x6r
130#x6r
140#x6r
150#x6r
160#x6r

Sampson777
09-04-2006, 01:14 PM
9/04/06:

Cardio day: 3 miles running 28 minuites.

Sampson777
09-06-2006, 08:05 PM
9/6/06:

Deadlift:
150# x6r
165# x6r
175# x6r
190# x6r
205# x6r
220# x8r

Bent Over Row:
100# x6r
120# x6r
135# x6r
150# x6r
165# x7r
180# x6r

Rear Delt Row:
80# x6r
100# x6r
105# x6r
115# x6r
120# x6r
125# x6r

Curl:
60# x6r
80# x6r
85# x6r
90# x6r
95# x4r
90# x4r

Sampson777
09-07-2006, 11:02 AM
9/07/06:

Decline Bench:
80# x6r
100# x6r
110# x6r
125# x6r
130# x6r

Military Press:
40# x6r
60# x6r
75# x6r
80# x6r
85# x4r
75# x4r

Laying Triceps Ext:
40# x6r
45# x6r
50# x6r
55# x6r
60# x5r
50# x6r

Self Resistance Neck Work

Sampson777
09-09-2006, 09:49 AM
9/9/06:

Squat:
100# x6r
110# x6r
130# x6r
160# x6r
175# x5r
160# x5r

Pullovers: (I need to do these with the bench parallel to my body until I get stronger)
Bench Parallel to body
40# x4s x6r
40# x7r
40# x6r

SLDL:
130# x7r (Felt so easy I forgot to do just 6)
150# x6r
170# x6r
180# x6r
185# x6r
180# x6r

Calf Raises:
110# x6r
130# x6r
140# x6r
160# x6r
165# x2s x6r

Sampson777
09-11-2006, 01:09 PM
9/11/06: 3 mile run in 30 minuites

Sampson777
09-13-2006, 11:55 AM
9/13/06:

Deadlift:
155# x6r
170# x6r
180# x6r
200# x6r
210# x6r
225# x6r

Bent Over Row:
100# x6r
125# x6r
140# x6r
160# x6r
180# x6r
185# x5r

Rear Delt Row:
90# x6r
110# x6r
120# x6r
125# x5r
110# x6r
110# x4.5r
90# x6r

Prone INcline Curl:
65# x6r
70# x6r
75# x6r
80# x6r
85# x5r
80# x4r

Sampson777
09-14-2006, 07:10 AM
9/14/06:

Flat Bench Press:
90# x6r
110# x6r
120# x6r
125# x6r
130# x4r

Side Lat Raise:
15# x6r
20# x6r
22.5# x6r x2sets
20# x6r x2 sets

Lying Triceps Ext:
40# x6r
45# x6r
50# x6r
55# x6r
60# x5r
55# x6r

Self Resistance Neck work

Sampson777
09-17-2006, 04:13 PM
9/17/06:

Cardio (running the dogs)
3.2 mile run in 32:04

Sampson777
09-18-2006, 11:33 AM
9/18/06:

Deadlift:
130x5
155x5
180x5
205x5
225x5

Bent over row:
100x9
120x5
140x5
160x5
175x5

rear delt row:
90x5
100x5
110x5
115x5
120x5

Curl:
40x5
50x5
60x5
70x5
80x5

PI curl:
60x5
60x6
80x5
85x5
90x3

Sampson777
09-20-2006, 11:51 AM
9/20/06:

Decline Bench:
75x5
90x5
105x5
120x5
130x5

Flat Bench:
75x5
90x5
105x5
120x5
135x2

Mil Press:
50x5
60x5
70x5
80x5
85x3

Side Lat Raise:
15x5
17.5x5
20x5
22.5x5
22.5x6

Lying Triceps Ext:
40x5
45x5
50x5
55x5
60x5.5

Self Resistance Neck

Sampson777
09-22-2006, 07:45 PM
9/22/06:

Squats:
110x5
130x5
140x5
155x5
180x5.5 add 5 pounds next time

Pullovers (Bench parallel to body)
40x6
45x5
50x5
55x5
55x5
tried rotating bench and using 40 pounds - too hard

SLDL:
130x5
150x5
160x5
175x5
180x6 add 5 pounds next time

Calf Raises:
(Note: done on a higher platform than before - the correct height. Had a balancing problem)
60x5
90x5 (too hard to balance)
70x6
80x5

Sampson777
09-23-2006, 05:10 PM
9/23/06:

2 mile warm up walk/run with our collie

2 mile run in 15:12 with our golden retriever.

Sampson777
09-25-2006, 12:15 PM
9/25/06:

Deadlift:
130x5
155x5
180x5
205x5
230x5

Bent Over Row:
110x5
130x5
150x5
170x5
185x5

Rear Delt Row
85x5
95x5
105x5
115x5
125x5

Prone Incline curl:
50x5
60x5
70x5
80x5
85x5

Curl:
55x5
65x5
75x5
85x5
90x5

Sampson777
09-26-2006, 06:10 AM
9/26/06:

Decline Bench:
80x5
95x5
110x5
125x5
135x6

Flat Bench:
80x5
95x5
110x5
125x5
135x3

Mil Press:
50x5
60x5
70x5
80x5
85x6

Side Lateral raise:
15x8
17.5x5
20x5
22.5x5
25x7

Lying Triceps ext:
45x5
50x5
55x5
60x5
65x5

Sampson777
09-29-2006, 11:27 AM
9/29/06:

Squat:
115x5
135x5
145x5
160x5
185x5.5

Pullovers with bench AT 90 DEGREES to body
25x5
35x5
40x5
40x5
40x6

SLDL
135x5
155x5
165x5
180x5
185x5

Calf Raise: working on balancing problem
40x5
60x5
60x5
80x6
80x5
100x6
140x5 had to lower platform by 1/2" to balance.

Sampson777
10-03-2006, 11:48 AM
10/3/06:

4 mile run in 33:31

Sampson777
10-04-2006, 06:59 AM
10/4/06:

Deadlift:
135x5
160x5
185x5
210x5
230x7

Bent Over Row:
115x5
135x5
155x5
175x5
190x7

Rear Delt Row:
90x5
100x5
110x5
120x5
130x6

Curl:
60x5
70x5
80x5
90x5
95x5

prone incline curl:
55x5
65x5
70x5
80x5
85x4.5

Sampson777
10-05-2006, 11:16 AM
10/5/06:

Flat Bench:
80x5
95x5
110x5
125x5
135x5 (just barely 5)

Mil Press:
55x5
65x5
75x5
85x5
90x5

Side Lat Raise:
17.5x5
20x5
22.5x5
25x5
27.5x5

Lying Tri Ext:
50x5
55x5
60x5
65x5
70x5

Sampson777
10-06-2006, 08:52 PM
10/06/06:

Squat:
120x5
140x5
150x5
165x4
165x5
180x5

Pullovers (bench perpendicular)
40x5
40x5
45x5
45x5
40x5
40x5

SLDL
140x5
160x5
180x5
190x6

Lunges:
80x5
95x5
110x5
125x5
140x5

Calf Raises:
50x5
70x6
90x6
110x8
140x5
150x11

Sampson777
10-10-2006, 05:08 AM
10/10/06:

Deadlift:
140x5
165x5
190x5
215x5
235x6

Bent Over Row:
120x5
135x5
160x5
180x5
195x6

Rear Delt Row:
95x5
105x5
115x5
125x5
135x5

Prone Incline Curl:
55x5
70x5
80x5
85x5
90x4.5

Sampson777
10-12-2006, 07:10 AM
10/12/06:

Decline Bench:
85x5
100x5
115x5
130x5
140x4

Mil press:
60x5
70x5
80x5
90x5
90x2

Side Lat raise:
20x5
22.5x5
25x5
27.5x5
27.5x8

Lying Triceps Ext:
55x5
60x5
65x5
70x5
70x4.5

Self Resistance Neck (note this is only (4) 10 second stretches, and (4) 10 second holds)

Sampson777
10-14-2006, 10:59 AM
10/14/06:
Squat:
125x5
145x5
155x5
165x5
175x5
185x6 <Oops, I accidently did 6 sets!

Pullovers:
40x5
40x7
40x5
40x5
40x6

SLDL:
145x5
165x5
180x5
190x5
195x5

Calf Raises < I'm still having balancing problems with this. Any Suggestions?
100x8
110x10
130x9
150x7
160x7
130x7

Sampson777
10-17-2006, 11:59 AM
10/16/06:

Deadlift:
145x5
165x5
195x5
220x5
230x5

Bent Over Row:
130x5
140x5
165x5
185x5
190x5

Rear Delt Row:
90x5
110x5
120x5
130x5
135x6

Curl:
60x5
70x5
80x5
90x5
95x6

Sampson777
10-18-2006, 12:13 PM
10/18/06:

Flar Bench:
85x5
100x5
115x5
130x5
140x2

Mil Press:
65x5
75x5
85x5
90x5<done, could not do another set

Side Lat Raise:
22.5x5
25x5
27.5x5rx3s

Lying Triceps Ext:
55x5
60x5
65x5
70x5
75x3

Sampson777
10-19-2006, 06:33 AM
10/19/06:

Squat:
150x3sx10r

Pullovers (bench parallel- I picked bench parallel because it is easier on the abs)
40x10
45x2sx10r

SLDL:
155X3X10

Calf Raise: (Platform 4 plywood pieces high)
110x10
130x3x10

Note: the higher reps feel like a better workout to me.

Sampson777
10-20-2006, 09:20 PM
10/20/06:

Deadlift:
190x10x2
185x5

Bent Over Row:
150x10x3

Rear Delt Row:
110x10x2
110x9

Prone INcline Curl
70x10
10x8x2

Sampson777
10-22-2006, 04:17 PM
39 minuite workout:
10/22/06:

Decline Bench Press:
110x10x2s
x9

Mil Press:
70x9
60x10x2s

Side Lat raise:
20x10x3s

Lying Tri Ext:
55x10x2s
x7

Self Resistance Neck

Sampson777
10-25-2006, 06:12 AM
10/25/06:
Morning weight: 183
Workout length 60m

Squats:
warmup: bar x 10
155#x8reps x 4sets

Pullovers parallel bench:
45# x 8r x 4s

SLDL:
155# X 10r x 3s

Calf Raise: still working on balance
135# x8r x2s
135# x7r
130# x10r

Sampson777
10-27-2006, 04:49 PM
10/27/06: Great workout.

I set up a temporary (until my middle daughter gets her room clean, she is 13) mirror in the garage to check my technique.

Deadlift:
Warmup: 130x5
200x8
220x8rx2s

Bent Over Rows (Felt extra strong on this today)
155x8rx2s
155x9
160x10

Rear Delt Rows:
115x8rx4s

Reverse Curl (I've had an injury which is GRADUALLY improving, havn't done this exercise for months)
40x8
50x8

Curl:
70x8
75x8
80x8
85x7 <failed

Sampson777
10-28-2006, 10:02 AM
10/28/06:
60 minuite workout
Morning weight: 183

BB Flat Bench Press:
110x8
120x8
125x8
130x7
130x6 < Failed

BB Military Press:
75x8
80x8
80x7
75x5

Side Lateral Raise:
25x8rx4s

BB Lying Triceps Ext:
60# x 8r x4s

Sampson777
10-30-2006, 06:53 AM
10/30/06:

Squats:
115x8
130x8
145x8
160x8

Parallel Bench Pullovers:
35x8
40x8
45x8
50x8

SLDL:
115x8
130x8
145x8
160x8

Calf Raises: <Balance Improving
95x10
110x10
125x10
140x10rx2s

Sampson777
11-04-2006, 10:07 AM
11/4/06:

Flat Bench Press:
80x5
95x5
105x5
135x5
135x5
140x5
140x4
135x3

Decline Bench Press:
110x10
120x8
125x7
115x6

Standing Triceps Ext:
40x6
50x6
55x6
50x8
50x8
50x6

Sampson777
11-06-2006, 06:56 AM
11/06/06:

Deadlift:
75x12
155x6
190x3
220x5rx5s

Bent Over Rows:
55x12
115x6
140x3
165x8rx3s

Prone Incline Curl:
165x8rx3s

Sampson777
11-10-2006, 08:20 AM
11/10/06:

Military Press:
40x12
55x6
60x3
85x5rx5s
90x5
95x4

Rear Delt Row:
40x12
80x6
100x3
125x5rx5s
110x6

Side Lateral Raise:
10x12r
15x6
20x3
27.5x5rx5s

Cuban Rotations:
40x5rx5s

Sampson777
11-11-2006, 12:26 PM
11/11/06:

Good run today. 4 miles in 31:39

Sampson777
11-12-2006, 01:26 PM
11/12/06:

Squats:
60x12
120x6
145x3
170x8rx3s
170x6

Pullovers <these seemed easier today, so I did them with the bench perpendicular
25x12r
40x8rx4s

SLDL
60X10
120X5
150X3
165X8RX3S
165X4

Calf raise
40x12
80x6
150x7 <balance problems
130x14rx2s

Sampson777
11-14-2006, 05:55 AM
11/14/06: Morning weight: 188 Lbs 50 Min. workout

Flat Bench Press:
50x12
100x6
120x3
140x5
145x3
140x5
140x4
140x4

Standing Triceps Ext:
40x10
50x3
60x5rx4s
60x6

Sampson777
11-16-2006, 05:03 AM
11/16/06:

Deads:
80x1
160x1
200x1
230x5
230x5
235x5
230x5

Bent Over Row:
130x3
170x5rx4s

PI Curl:
60x2
70x2
80x6rx3s

Sampson777
11-17-2006, 11:13 PM
11/17/06:
4 mile run 33:10

Sampson777
11-18-2006, 10:13 AM
11/18/06:

Seated 80 deg. incline overhead press:
40x3
60x1
80x1
90x1
100x5
101x5
105x2
101x4
100x2
90x5
80x5

Rear Delt Row: (almost touching neck)
80x3
90x1
110x1
130x6
135x5
130x5rx3s

Cuban Rotations:
40x5
41x5
45x5
45x5
46x5

L-Laterals:<
10x5
20x10
25x5

Side Lateral Raise:
25x1
30x5rx5s

Sampson777
11-20-2006, 06:28 AM
11/12/06:

Full Squats:
90x2
110x1
130x2
150x1 < 3" short of all the way down
150x5 < 3" short of all the way down
145x5rx5s < all the way down

Pullovers:
40x1
45x8
45x8
45x7

SLDL:
40X2
110X2
160x1
170x8
170x8
170x5

Calf Raise:
40x2
110x2
130x15
135x10
135x11

Sampson777
11-21-2006, 06:13 AM
11/21/06:

4 mile run in 32:45

Sampson777
11-22-2006, 05:52 AM
11/22/06:

Bench Press
60x3
90x2
130x2
145x5
150x5
150x5
150x3

Lying Triceps Ext:
60x2
70x5
75x7
75x5
75x4

Sampson777
11-24-2006, 10:15 AM
11/24/06:

Deadlift:
130x2
160x1
200x1
230x5
235x5
240x5
241x7
240x4

Bent Over Row:
130x1
170x1
170x1
180x7
180x6
180x6

Curl:
90x10
90x8
90x5

Sampson777
11-25-2006, 10:38 AM
3 mile run in 31:20
Note: all the runs previously listed as 4 miles are actually 3 miles. Remeasured it today.

Sampson777
11-26-2006, 08:12 AM
11/26/06:
Morning wt: 186#
60 min workout

Mil Press:
40x2
60x1
80x2
90x3
105x5
105x5
100x3
90x4

Rear Delt Row:
90x1
110x1
130x6rx2s
130x5rx3s

Cuban Rotations:
40x1
45x1
50x8
50x7
45x6
40x6

Side Lat Raise:
25x1
30x6rx2s
30x5rx3s

Sampson777
11-28-2006, 07:03 AM
11/28/06:

Full Squats:
40x2
110x1
130x2
150x5rx3s
150x4

Perpendicular bench Pullovers:
40x1
50x8rx4s

SLDL:
130X2
150X2
170x8rx3s

Calf Raise:
80x3
110x3
150x10rx3s

Sampson777
11-29-2006, 04:32 PM
11/29/06:

Decline Bench Press:
90x1
110x1
130x1
150x5
155x4
155x5
155x5
155x3
130x6
110x7

Standing Triceps Ext:
40x2
55x5rx2s
50x5rx2s
long rest
50x6

Sampson777
12-02-2006, 12:47 PM
12/2/06:

Deadlift:
130x1
160x1
200x1
230x1
240x8
240x8
240x5

Bent Over Row:
130x2
180x8 (not quite high enough)
170x8rx3s

Reverse Curl:
40x6
60x3
70x8
70x10
75x3
70x6

Note: I have had a forearm injury near the elbow since Sometime around April or May, and have not been able to do any working sets of the Reverse Curl without pain until today. I would say the injury is about 90% healed and improving. It stopped getting better until I started doing the exercise with several rubberbands at the end of the fingers, and opening up the hand (or just using self resistance with the other hand). I do both hands this way, but the injury is in the right side. I have been doing this exercise for about 5 sets 20 reps per set, and 3x per day.

Sampson777
12-04-2006, 07:17 AM
12/4/06:

Seated 80 degree overhead press:
40x2
80x1
110x2
105x3
100x4
100x4
100x2

Rear Delt Row:
80x1
110x2
120x5
130x5rx4s

Cuban Rotations:
40x1
45x5
50x5
45x5
45x5
45x4

Side Lat Raise:
25x2
25x6
25x6
25x5
25x6

Sampson777
12-06-2006, 07:23 AM
12/6/06:

Full Squats:
110x1
130x2
150x5rx3s
150x4

Pullovers:
40x1
55x5rx5s

SLDL:
130x2
150x2
175x8
175x8
175x4

Calf Raise:
130x2
155x10
155x9
155x10

Sampson777
12-09-2006, 10:29 AM
12/9/06:

Bench Press:
110x1
130x1
155x4
150x4
150x5
150x2
130x5

Lying Triceps Ext:
40x1
60x1
70x5rx4s
70x3

Sampson777
12-16-2006, 10:25 AM
12/16/06:

Deadlifts:
125x12
125x10
165x6
200x3
225x1
240x5rx4s

Bent Over Row:
130x5
170x1
175x5rx5s

Curl:
40x10
90x8rx3s
90x4

Sampson777
12-18-2006, 07:18 AM
12/18/06:

Mil Press:
55x10
70x6
85x3
95x1
105x3
100x5
100x3
100x5
100x3

Rear Delt Row:
65x10
85x6
105x3
130x5rx5s

Side Lat Raise:
25x3
35x5rx5s

Sampson777
12-22-2006, 11:43 AM
12/22/06:

Full Squats:
75x10
100x6
120x3
135x1
150x5rx3s
150x4

Pullovers:
40x1
60x5
55x8rx3s

SLDL:
80x10
120x6
160x1
180x5rx5s

Calf Raise:
80x12
115x6
120x3
165x10rx3s

Sampson777
12-23-2006, 12:02 PM
Decline Bench Press:
80x10
110x6
130x3
130x8
130x8
130x5

Flat Bench Press
110x6

Standing Triceps Extension:
60x5rx3s
60x3

Sampson777
12-26-2006, 01:49 PM
12/26/06:

Deadlift:
130x2
170x1
200x1
240.5# x 5r x 5s

Bent Over Row:
130x1
177x5rx5s

Reverse Curl:
80x1
85x4<too heavy
72x8rx3s

You can tell from the listed weights what I got for Christmas, fractional weights.

Stumprrp
12-26-2006, 02:38 PM
keep it up man

Sampson777
12-29-2006, 12:21 PM
12/29/06:

Seated 80 degree overhead press:
40x2
80x2
100x1
105x1
110x4
107x3
106x5
106x4
105x2
80x7

Rear Delt Row:
80x2
110x1
130x5rx5s

Cuban Rotations:
40x1
45x5rx3s
46x5rx2s

Sampson777
12-30-2006, 03:16 PM
12/30/06:

Full Squats:
75x8
110x3
140x1
155x1
151x5rx3s
151x3

Pullovers:
40x1
56x5rx5s

SLDL:
110x4
150x3
182x5rx3s
182x2

Calf Raise:
90x8
130x4
165.5 x 9
165.5 x 8
165.5 x9

Sampson777
12-31-2006, 05:14 PM
12/31/06:

Flat Bench Press:
90x1
110x1
130x1
150x1
160x1
156x4
155.5x3
155.5x2
110x10
110x7

Sampson777
01-01-2007, 04:01 PM
1/1/07:

Deadlift:
130x1
180x1
200x1
241.5x5
242x5
241.5x5rx3s

Bent Over Row:
130x1
180x5rx5s

Curl:
90x1
91x1
92.5x5rx5s

Sampson777
01-06-2007, 12:34 PM
1/6/07:

Mil Press:
60x2
90x1
100x1
101x5
101.5x5rx2s
101.5x4
101x4

Rear Delt Row:
60x1
110x1
130.5x5rx5s

Cuban Rotations:
47x5rx4s
47x2

Sampson777
01-09-2007, 03:43 PM
1/09/07:

Full Squats:
60x5
110x3
151x5
151x6
151x5
151x5
151x4

Pullovers (Bench Perpendicular)
57x8
58.5x6
60x6

SLDL
130x3
150x2
185x5rx3s

Calf Raise:
130x5
150x2
170x11
170x10
170x8

Sampson777
01-10-2007, 02:18 PM
Flat Bench Press:
90x2
110x2
130x2
157x5
157x2
156x2
150x2
130x5

Lying Triceps Ext.
40x2
50x1
60x5
65x1
70x5rx3s
70x4

Sampson777
01-15-2007, 10:53 AM
1/15/06:

Seated 80 degree overhead press:
80x2
100x2
106x5
106x5
106x3
80x8

Rear Delt row:
80x8
110x4
132x5rx3s
131x5
131x4

Combo of Front Raise and Cuban Rotation:
46.5x5rx5s <last rep of last set was front raise only

Sampson777
01-19-2007, 08:12 AM
Full Squats:
60x5
110x3
140x9
140x8
140x6

Pullovers:
57x8rx4s

SLDL:
130x3
170x8rx3s

Calf Raise:
130x6
180x10
180x10
180x8

Sampson777
11-02-2008, 10:50 AM
Decided to come back to this forum.

10/31/08:

AM weight: 175.3 LBS
90 Minute workout

Full Squat:
90x10
150x5
190# x 5r x3s
190x2

Flat Bench: < Best lift this workout. Almost doing sets of my body weight, for the first time. I have done more than body weight before, but never in multiple sets.
85x10
135x5
170x5
172x5
173x3
170x5

Pendlay Row:
80x10
130x5
160x5 <could not touch abs on this set
150x5
160x5rx3s < Could not touch abs on last set

BW Triceps Dips:
10,10,8

Curl:
90# x 8r x 3s

Standing Triceps Ext:
60# x 8r x 3s

11/2/08:
AM weight: 176.2
2 hour workout

Full Squat:
90x10
150x5
180x5
190x5
195x5
195x5
195x4

Flat Bench:
87x10
138x5
170x5
174x3
172x4
170x3
170x4

Pendlay Row:
130x5
150x5
160x5rx5s

Weighted Hypers
25# x 10r, x10r <tough exercise

Ab Wheel:
x15rx3s

Shrug:
160x5
180x5
200x5
200x5
190x5rx3s

Sampson777
11-02-2008, 12:23 PM
You may notice I also joined as "I am Sampson". I did that because I could not find myself previously. I will be posting as Sampson777 from now on. It was just my mistake.

Sampson777
11-06-2008, 08:40 PM
11/6/08:

Squats:
82x10
135x5
155x5rx3s

Standing OH Press:
60x10
90x5
115x5
115x5
115x4

Sumo DL:
150x10
220x5
270x5
300x5

Rear Delt Row:
130x5
170x5rx3s

Chinups:
10,6,6

Ab Wheel:
15,15,15

Sampson777
11-08-2008, 01:57 PM
11/8/08: 1:13 workout

Squat:
100x10
180x5
200x5rx3s

Bench:
85x10
135x5
170x5
170x5
170x4
170x2

Pendlay Row:
130x5
160x5
165x5rx3s

Dips:
10,10,10

Curl
92x8
95x8
95x8

Standing Triceps Ext:
62x8
65x8
65x4

Sampson777
11-10-2008, 05:07 AM
11/10/08:
Squat:
105x10
185x5
200x5rx3s

Bench:
85x10
135x5
170x5
170x3
170x4
170x2

Pendlay Row:
130x5
160x5rx3s

Sampson777
11-13-2008, 09:22 PM
11/13/08:

Squat:
80x10
130x5
160x5rx3s

Standing OH Press:
60x10
90x5
115x5rx3s
115x4

Sumo DL:
150x10
230x5
250x5
275x5
300x5
300x5

Rear Delt Row:
130x8
170x5
150x5
160x5

Chinups:
10
8
6< almost 6

Weighted Hypers:
20x10
25x10

Sampson777
11-14-2008, 11:42 AM
11/14/08:

1.8 mile run in 17:56

Sampson777
11-16-2008, 10:53 AM
11/16/08: AM WT: 176.4 pounds 1:48 length of workout

Full Squats:
100x10
165x5
205x5
205x5
205x4

Flat Bench:
85x10
136x5
170x5rx3s
5 minute break
175x2

Pendlay Row:
85x10
136x5
169x4< too heavy
165x5rx3s <had a hard time touching chest
160x5

Triceps Dips: BW + 10#
x10
x10
x7

Curl:
95x8
95.5x8
96x4

Standing Triceps Ext:
63x8
63.5x8
63.5x6

Sampson777
11-19-2008, 08:19 PM
11/19/08:

Full Squat:
100x10
150x5
205x5rx3s
210x5

Flat Bench:
90x10
135x5
175x5rx3s
180x2

Pendlay Row:
90x10
130x5
160x5rx5s

Weighted Hypers
25# x10rx2s

Ab wheel:
x15,15,15

Shrug:
130x10
160x5
180x5
200x5rx3s

Sampson777
11-21-2008, 07:55 PM
11/21/08:

Full Squat:
85x10
135x5
165x5rx3s

Standing OH Press:
60x10
90x5
118x5
118x4
118x4

Sumo DL:
150x10
225x5
270x5
290x5
300x5
300x4

Rear Delt Row:
130x5
150x5
155x5
160x5
165x5
170x5

Chinups:
x8, x4

Front Raise:
50x10
55x8
55x8

Close Grip Chinups:
x8
x6

Sampson777
11-23-2008, 05:35 PM
11/23/08:

Full Squats:
105x10
160x5
210x5rx3s <OK to add 5 lbs next time.

Flat Bench:
90x10
135x5
180x4
180x4
180x3
180x2

Pendlay Row:
80x10
120x5
164x5rx3s <stay at 164 add sets

Weighted Triceps Dips:
BW +10 pounds
10,10,7

Curl:
95x10 < go for 3 sets of 8 reps next time
95x8
95x5

Standing Triceps Ext:
63.5x8rx3s <65# next time

Sampson777
11-30-2008, 12:45 PM
11/30/08:

1.8 mile run in 17:50

Sampson777
11-30-2008, 12:46 PM
11/26/08:

Full Squats:
105x10
165x5
215x5rx3s < add sets next time

Flat Bench:
90x10
135x5
177.5x5
177.5 x 5 < almost 5 not quite all the way up
177.5 x 3

Pendlay Row:
130x5
164x5rx5s <168 next time

Weighted Hypers:
25# x 10r x 3s

Ab Wheel:
x20, x20, x10

Shrug:
130x10
180x8
190x8, x8


11/28/08:

Squat:
80x10
120x5
160x5rx3s

Standing OH Press:
60x10
90x5
118x4 < a tad too much weight
115x5
115x4

Sumo DL:
150x10
225x5
250x5
280x5
300x5rx3s

Chinups:
10,6,7

Rear Delt Row:
85x10
130x5
150x5 <too high weight
130x8rx2s

Side Lateral rasie supersetted with Front Raise:
SLR:
20X10
25X8
20X10

Front Raise:
40x10
50x8
50x8

Sampson777
12-01-2008, 08:09 PM
Full Squats:
105x10
165x5
215x5rx3s < 220 next time

Flat Bench:
90x10
135x5
177.5x5rx2s
177.5x3rx2s

Pendlay Row:
130x5
168x5rx4s
170x5

Weighted Triceps Dips:
BW +10#
10,10,8

Curl:
95x8rx3s <1 more set next time

Standing Triceps Ext:
65x8 <too much
64x7
60x7 <60 next time

Sampson777
12-04-2008, 09:18 PM
12/4/08:

Squats:
110x10
170x5
220x5
220x5
220x4

Flat Bench:
90x10
135x5
177x5
177x5
177x4
177x3

Pendlay Row:
130x5
170x5rx3s
170x4

Weighted Hypers:
25#x10rx3s

Ab wheel:
15,15,15

Sampson777
12-06-2008, 11:45 AM
12/6/08:

82x10
123x5
164x5rx3s

Standing OH Press:
60x10
90x5
110x5rx5s

Sumo DL:
150x10
225x5
275x5
305x5
310x4

Chinups:
10,6,5 1/2

Rear Delt Row:
130x8
130x8
110x8 <stay at 110 better technique

Side Lateral Raise:
20x8rx3s

Cuban Rotation (barbell)
40x8
45x8
45x8

Sampson777
12-07-2008, 10:06 AM
12/7/08:

1.8 mile run in 18:10

Sampson777
12-09-2008, 08:31 PM
12/9/08: 80 minute workout

Squat:
110x10
170x5
220x5rx4s

Bench:
90x10
130x5
177x5rx3s
177x3

Pendlay Row:
130x5
174x5rx4s

Weighted dips:
BW +10
10,10,8

Curl
95x8rx3s

Standing Tri Ext:
60x8,8,6

Sampson777
12-12-2008, 11:25 AM
12/12/08: Current BW: 177-180 pounds
Full Squat:
113x10
175x5
225x5
225x5
225x4

Bench:
92x10
133x5
180x5
180x5
180x4
180x3

Pendlay Row:
130x5
178x5rx3s <stay at this weight next time work on form

Weighted Hypers:
27.5x10
30x10
30x10

Shrug:
180x8
185x8
190x8
195x8

Ab wheel (from knees)
20rx3s

Sampson777
12-14-2008, 11:14 AM
12/14/08:

1.8 mile run in 18:03

Sampson777
12-16-2008, 07:42 PM
12/15/18:

Couldn't post yesterday. The kids had the computer for homework.

Full Squat:
85# (38.6 KG) 10r
130# (59 kg) 5r
170# (77 kg) 5r x 3s

Standing OH Press:
55# (25kg) 10r
85# (38.6 kg) 5r
115# (52 kg) 5r x 5s

Sumo DL:
150# (68kg) 10r
225# (102kg) 5r
280# (127 kg) 5r
305# (138.6 kg) 5r
310# (141 kg) 5r x 2s

Chinups:
10,6,6

Rear Delt Row:
110# (55kg) 8r
115# (52 kg) 8r
120# (54.5 kg) 6r
125# (57 kg) 5r
130# (59 kg) 5r
135# (61.4 kg) 5r
140# (63.6 kg) 5r

Side lateral raise:
with pause at top
20# (9.1 kg) 8r x 3s

Front Raise:
45# (20.5 kg) 8r
50# (22.7 kg) 8r x 2s

Sampson777
12-17-2008, 09:08 PM
12/17/08:

Full Squat:
110# (50 kg) x10
175# (79 kg) x5
225# (102 kg) 5rx3s

Flat Bench:
90# (41 kg) x10
130# (569 kg) x5
180# (82 kg) 5rx3s
185# (84 kg) x3
190# (86kg) x1
195# (88kg) x1 <working on 200# at 179# BW

Pendlay Row:
130# (69 kg) x5
178# (81 kg) x4 <too heavy
170# (77 kg) 5rx4s

Weighted Dips:
BW+20#
8,8,8

Curl:
92.5# (42 kg) x10
100# (45 kg) 8,7

Standing Triceps ext:
60# (27 kg) 8r x 4s

Sampson777
12-20-2008, 03:41 PM
12/20/08:

Full Squat:
115# (52 kg) x10
180# (82 kg) x5
230# (104.3 kg) 5rx3s

Flat Bench:
95# (43 kg) x10
135# (61.2 kg) x5
185# (84 kg) x5,4,4,1

Pendlay Row:
130# (69 kg) x5
175# (79.4 kg) x0 <too heavy
172# (78 kg) x5rx4s
173# (78.5 kg) x3

Weighted hypers:
35# (15.9 kg) x10rx3s

Shrug:
190 (86 kg) x8rx3s

Ab wheel: (from knees)
20r x3s


Weighted Dips:
BW+20#
8,8,8

Curl:
92.5# (42 kg) x10
100# (45 kg) 8,7

Standing Triceps ext:
60# (27 kg) 8r x 4s

Sampson777
12-24-2008, 07:44 PM
Christmas Eve 2008:

Full Squat:
90x10
135x5
175x5rx3s

Standing OH Press:
60x10
90x5
118x5rx3s
118x4

Sumo DL:
150x10
225x5
280x5
310x5rx3s

BW Chinups:
10,7,8

Rear delt row:
70x10
105x5
140x5rx4s

Side Lateral Raise
(with hold at top)
20x8rx3s

Front Raise:
50x8
55x8
60x8

Sampson777
12-26-2008, 07:22 PM
12/26/08:

Back Squat:
120x10
180x5
235x0
231x5rx3s

Flat Bench:
95x10
135x5
185x5
185x4
185x3
185x1

Pendlay row:
130x5
150x5
165x5
170x5
170x5

Weighted dips:
BW +20#:
8,8,8

Curl:
95x9,9,5

Standing Triceps Ext:
60x8
62x8,8

Calf Raises: <added these back in because my calfs don't seem to be getting any work from the current plan

130x10
150x10,10

Sampson777
12-28-2008, 01:43 PM
12/28/08:

1.8 mile run in 17:58

Sampson777
12-29-2008, 12:28 PM
12/29/08:

AM weight: 180.2

Back Squat:
120x10
180x5
232.5x5rx3s

Flat Bench:
95x10
135x5
182x5,5,4,3

Pendlay Row:
130x5
170x5rx5s

Weighted Hypers:
40x10rx3s

Shrug:
200x8rx3s

Weighted Ab wheel from knees:
BW + 20#: 10rx3s

Weighted Pushups:
BW+20#: 15,10,8

Sampson777
12-31-2008, 03:54 PM
12/31/08: 1hour, 48 minute workout

Full Squat:
90x10
135x5
176x5rx3s

Standing OH press:
62x10
92x5
120x5rx3s
120x4

Sumo DL:
156x5
240x5
312x5rx3s

Chinups:
10,8,7

Rear Delt Row:
75x10
110x5
145x5rx5s

Side Lateral Raise:
20x10
22x8
25x8

Front Raise:
62x8rx3s

Sampson777
01-02-2009, 06:45 PM
1/2/09:

Squat:
120x10
180x5
235x5rx3s

Flat Bench:
90x10
135x5
181.5x5
181.5x5
181.5x3
181.5x3
200x0
190x1
130x11

Pendlay row:
130x5
175x5rx3s

Weighted Dips:
BW+20#: 8,8,7

Curl:
90x10
92x10
92x8

Lying Triceps Extension:
60x10
62x10
65x8

Calf Raises:
130x10
180x10rx3s

Sampson777
01-04-2009, 12:55 PM
1/4/09:

AM weight: 178.6

Squat:
120x10
180x5
235x5
235x5
235x3

Bench:
90x10
135x5
181.5x5
181.5x4rx3s

Pendlay Row:
130x5
175.5x5rx4s< last rep of last set partial rep

Weighted Hypers:
45#x10rx3s

Shrug:
200x8
205x8rx2s

Weighted Ab Wheel:
20#x12rx3s

Weighted Pushups:
20#x12
24#x10,7

Sampson777
01-11-2009, 01:32 AM
1/7/09:
Universal workout machine:

Seated Military Press:
60x10
90x5
90x5
80x8
80x4

Leg Extension:
40x10
70x5rx3s

Low Row:
80x10
120x5
140x5
150x4
140x6
140x9
140x8
140x8

Incline Bench:
80x10
110x5
110x5
110x4

Side Lateral raise:
25x8
20x8
20x8

Front Raise (dumbells)
(pounds per side)
20x8
25x8rx3s

Sampson777
01-11-2009, 08:17 PM
1/11/09:

Squat:
120x10
180x5
232.5x5rx3s <hard stay for next time

Bench:
90x10
135x5
181x5rx2s
181x3rx2s

Sumo DL:
158x5
240x5
314x5
314x4

Sampson777
01-14-2009, 09:00 PM
1/14/09:

Squat:
120x10
180x5
235x5rx3s

Bench:
90x10
130x5
181x5rx2s
181x3rx2s
190x1rx2s

Pendlay Row:
130x5
180x5rx3s <stay, no touch on last rep all sets

Lying Triceps Ext:
65x8rx2s
70x8rx2s

Curl:
92x10rx2s
92x8

Calf Raise:
130x10
180x10rx3s

Sampson777
01-17-2009, 12:09 PM
1/17/09:

Squat:
130x10
180x5
235x5rx3s< last rep on last set done, but almost not done.

Bench:
90x10
130x5
181x5
181x5
181x4
181x3
190x1< almost 2 reps but not quite
130x8

Pendlay row:
130x5
180x5rx4s <stay and work on touching abs each rep

Weighted Hypers:
50x10rx3s

Shrug:
200x8
205x8
200x6

Weighted Ab Wheel from knees:
BW+24#: 12,12,8

Weighted Pushups:
BW+24#: 10,10

Raised Leg (bench level) weighted pushups:
+24#: x6

Sampson777
01-21-2009, 08:17 PM
1/21/09:

Squat:
100x10
140x5
180x5rx3s

Mil Press:
65x10
95x5
120.5x5rx4s

Sumo DL:
160x5
240x5
290x5
310x5
315x5
320x2

Chinups:
10,10,5

Rear Delt Row:
130x5
145x5
150x5
155x5rx2s

Side Lat raise:
25x8rx3s

Sampson777
01-23-2009, 08:53 PM
1/23/09:

Full squat:
115x10
190x5
235x5rx3s

Flat Bench:
90x10
140x5
181x5,5,4
190x2
195x1
200x0
170x5
130x5

Pendlay row:
130x8
180x5
170x5rx3s

Curl:
92x10,10,8

Lying Triceps ext:
70x8rx3s

Calf Raise:
130x10
180x10rx4s

Sampson777
01-25-2009, 08:11 PM
1/25/09:

1.8 mile run in 18:02

Sampson777
01-26-2009, 09:26 PM
1/26/09:

Sumo Squat: <I find my knees to be more solid in the Sumo Squat. Itg also uses more muscles.
100x10
180x5
200x5
220x5
225x5 < do 220 for sets next time

Flat Bench:
90x10
140x5
181x5rx4s< finally I completed all the sets and reps
190x2,1
130x10

Pendlay row:
130x5
150x5
160x5
170x5
175x5< too heavy for good form
170x5

weighted Hypers:
40x8rx3s <3 second hold at top of each rep

Shrug:
200x8rx4s

Weighted ab wheel from knees:
24#: 15,15,10

Sampson777
01-28-2009, 08:15 PM
1/28/09:

Military Press:
68x10
98x5
123x4< too heavy
121x4,4

Sumo DL:
160x10
240x5
310x5
320x5
315x5

Rear Delt Row:
80x10
115x5
115x5
130x5
150x5rx3s
152x5
155x5

Side Lateral Raise:
25.5x8rx3s

Front Raise:
62x8rx3s

Sampson777
01-30-2009, 09:59 PM
1/30/09: 1:18 workout

Sumo Squat:
110x10
160x5
200x5,5
210x5,5

Flat Bench:
90x10
135x5
182x5,4
181.5x5,2
130x8

Pendlay Row:
130x5
160x5rx5s

Close Grip Bench Press:
90x5
110x5
130x5rx3s

Reverse curl:
60x10
70x10
80x8rx3s

Skull Crushers:
50x8
55x8,8,6

Sampson777
02-02-2009, 09:12 PM
2/2/09: 1:22 workout

Sumo Squat:
105x10
160x5
210x5rx3s

Bench:
90x10
130x5
181.5x5rx3s< last rep last set not quite compete
190x2
195x1
130x9

Pendlay Row:
130x5
162x5,5
163x5
165x5,5

Weighted Hypers:
40x10rx3s

Shrug:
200x8,8,6

Pullovers:
60x10rx3s

Calf Raises:
130x10
180x10x3s

Sampson777
02-04-2009, 08:35 PM
2/4/09:

1:17 workout

Sumo Squats:
80x10
130x5
170x5rx3s

Standing Military Press:
60x10
90x5
121x5rx3s
121x3 <same wt, more sets next

Sumo DL:
150x10
220x5
290x5
310x5,5,3

Rear Delt Row:
80x10
130x5
155x5rx3s

Side Lateral Raise:
25.5x8rx3s

Front Raise:
62x8
63x8
63.5x8,7

Sampson777
02-06-2009, 11:32 AM
2/6/09: 90 minute workout

Sumo Squats:
105x10
155x5
210x5
215x5
220x5,5

Flat Bench:
90x10
135x5
181.5x5,5,4,3
190x1
130x8

Pendlay Row:
130x5
165x5< too heavy
160x5rx4s

Close Grip Bench Press:
65x10
100x5
130x6,6,5

Reverse curl:
80x8
85x8,8

Sampson777
02-09-2009, 09:19 PM
2/9/09:

Sumo Squats:
110x10
160x5
220x5rxs

Bench:
90x10
135x5
181.5x5rx3s
181.5x4
190x2

Pendlay row:
130x5
160x5rx5s

Weighted Hypers:
40x10,10,8

Shrug:
200x8rx3s

Pullovers:
60x10rx3s

Calf Raises:
130x10
180x10rx3s

Sampson777
02-11-2009, 08:30 PM
2/11/09:

Military Press:
60x10
80x5
100x5
110x5
121x5,5,4

Sumo DL
150x10
220x5
290x5
310x5
312x0
310x5,5

Rear Delt Row:
130x5
155x5rx3s
156x5
157.5x5
160x5
165x5

Front Raise:
65x8,8,8

Side Lateral Raise:
26x8,8,8

Sampson777
02-13-2009, 07:47 PM
2/13/09: 86 minute workout

Sumo Squats:
110x10
160x5
220x5,5,5

Flat Bench:
90x10
135x5
181.5x5,5,5,3
190x1
130x9

Pendlay Row:
130x5
160x5
160.5x5
161x5
162x5
163x5

Close Grip Bench:
65x10
100x5
130x5
132x5,5

Reverse Curl:
85x8,7,8

Skull Crushers:
50x8
55x8,8

Sampson777
02-16-2009, 09:36 PM
2/16/09: Great workout. Everything went up in one way or another

Sumo Squats:
110x10
160x5
220x5,5,5,5

Flat Bench:
90x10
135x5
182x5,5,5(almost), 5(almost)
130x10

Pendlay row:
130x5
162x5,5
164x5
165x5,5

Shrug:
200x8,8,8,8

Pullovers:
62x10
65x10,10

Sampson777
02-18-2009, 08:27 PM
2/18/09:

Military Press:
60x10
90x5
110x5
121x5,5,5< hard

Sumo DL:
150x5
220x5
290x5
300x5
310x5
315x5

Rear delt row:
130x5
150x5
165x5,5,5
170x5
130x10

Front Raise:
62x8
65x8,8
70x8,8

Side Lat raise:
27x8,8,7