Sampson 7's Log

Sampson7 · Post by **Sampson7** » Fri Nov 10, 2006 12:12 pm

First post here. Starting a log:

10/10/06:

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

Sampson7 · Post by **Sampson7** » Sat Nov 11, 2006 2:08 pm

11/11/06:

Good run today. 3 miles in 31:39

Sampson7 · Post by **Sampson7** » Sun Nov 12, 2006 3:08 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

Sampson7 · Post by **Sampson7** » Tue Nov 14, 2006 8:54 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

Sampson7 · Post by **Sampson7** » Thu Nov 16, 2006 8:03 am

11/16/06:

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

Bent Over Row:
130x3
170x5rx4s

PI Curl:
60x2
70x2
80x6rx3s

Sampson7 · Post by **Sampson7** » Sat Nov 18, 2006 2:13 am

11/17/06:
3 mile run 33:10

Sampson7 · Post by **Sampson7** » Sat Nov 18, 2006 1:12 pm

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

Sampson7 · Post by **Sampson7** » Mon Nov 20, 2006 9:26 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

Sampson7 · Post by **Sampson7** » Tue Nov 21, 2006 9:11 am

11/21/06:

3 mile run in 32:45

Sampson7 · Post by **Sampson7** » Wed Nov 22, 2006 8:50 am

11/22/06:

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

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

Sampson7 · Post by **Sampson7** » Fri Nov 24, 2006 1:20 pm

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

Sampson7 · Post by **Sampson7** » Sat Nov 25, 2006 1:35 pm

3 mile run in 31:20

Sampson7 · Post by **Sampson7** » Sun Nov 26, 2006 11:12 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

Sampson7 · Post by **Sampson7** » Tue Nov 28, 2006 10:01 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

Sampson7 · Post by **Sampson7** » Wed Nov 29, 2006 7:28 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