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PostPosted: Wed Jan 28, 2009 10:19 pm 
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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


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PostPosted: Sat Jan 31, 2009 12:04 am 
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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


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PostPosted: Mon Feb 02, 2009 11:30 pm 
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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


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 Post subject:
PostPosted: Wed Feb 04, 2009 10:38 pm 
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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


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 Post subject:
PostPosted: Fri Feb 06, 2009 1:39 pm 
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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


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 Post subject:
PostPosted: Mon Feb 09, 2009 11:24 pm 
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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


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 Post subject:
PostPosted: Wed Feb 11, 2009 10:39 pm 
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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


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 Post subject:
PostPosted: Fri Feb 13, 2009 9:56 pm 
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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


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 Post subject:
PostPosted: Mon Feb 16, 2009 11:39 pm 
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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


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 Post subject:
PostPosted: Wed Feb 18, 2009 10:30 pm 
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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


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 Post subject:
PostPosted: Tue Mar 15, 2011 10:27 pm 
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3/15/11

flat bench
90x10
110x5
130x5
150x5
170x5
180x5
185x5
190x5
195x3
200x3
205x1
210x1
220x-ve
216x-ve

incline bench
130x5
135x5
140x3
135x4
130x4

close grip bench
130x4
110x5
120x5
125x5
130x5


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 Post subject: Re: Sampson 7's Log
PostPosted: Wed Mar 16, 2011 12:48 pm 
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All weights are pounds

_________________
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55


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 Post subject: Re: Sampson 7's Log
PostPosted: Thu Mar 17, 2011 10:02 pm 
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3/17/11

squats
150x5
180x5
200x5
220x5
250x5
260x5
270x5
280x2
270x5

bent over row
130x10
170x5,5,5,5,5

shrug
220x8,8,7

_________________
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55


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 Post subject: Re: Sampson 7's Log
PostPosted: Fri Mar 18, 2011 10:18 pm 
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3/18/11

seated 80 degree OH press
70x10
90x5
110x5
115x5
120x5
125x4
120x5,4,4
130x2
135x1

standing military press (just decided to add this. not again)
140x1

rear delt row
130x10
160x5
180x4
170x5,5,5

side lateral raise
29x10,10,8

_________________
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55


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 Post subject: Re: Sampson 7's Log
PostPosted: Mon Mar 21, 2011 9:08 pm 
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3/21/11

sumo dl
150x5
180x5
220x5
270x5
280x5
290x5
300x5 <best in the last 3 months

pullups
11,6,5

curl
85x10
90x8,8

_________________
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55


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