Sampson 7's Log

Log workouts, diet, goals, and personal bests

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Sampson7
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Post by Sampson7 » Mon Oct 20, 2008 9:32 pm

10/20/08:

Full Back Squat:
90x10
150x5
180x5
185x5
180x5

Flat Bench:
80x10
130x5
150x5
160x5
160x5
160x4

Pendlay Row:
80x10
130x5
154x5rx4s

BW Hypers:
x10, x10

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Post by Sampson7 » Wed Oct 22, 2008 8:12 pm

10/22/08: 54 minute workout Am weight: 175

Full Squat:
80x10
130x5
140x5rx3s

Standing OH Press:
55x10
88x5
110x5rx3s

Sumo DL
120x10
200x5
240x5
250x5rx3s

Ab wheel:
x15,15,15

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Post by Sampson7 » Sat Oct 25, 2008 12:26 am

10/24/08:

Full Squat:
90x10
150x5
185x5
190x5
190x5 < felt hard stay at this weight next time

Flat Bench:
84x10
135x5
169x5
169x3
168.5x4
168.5x2
130x8

Pendlay Row:
80x10
130x5
155x5
158x5rx3s
160x4 < no touch on last rep

Triceps dips:
10,10,5

Curl:
87x8
90x8
92x6

Standing Triceps Ext:
57x8
59x8
59x5

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Post by Sampson7 » Mon Oct 27, 2008 9:50 pm

10/27/08: 54 minute workout AM weight 180

Full Squat:
95x10
150x5
190x5rx3s <on last set could not make it all the way down. That is the goal, at the same weight next time.

Flat Bench:
85x10
135x5
169x5
169x5
169x3 <could not do all 5 reps

Pendlay Row:
130x6
160x5
160x5 <no touch on last rep
160x5 <no touch on last rep

Weighted Hypers
25#, x10, x10

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Post by Sampson7 » Tue Oct 28, 2008 5:28 am

10/28/08:

1.8 mile run in 18:34

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Post by Sampson7 » Wed Oct 29, 2008 9:06 pm

Great workout tonight:

10/29/08:

Full Squats:
80x10
130x5
150x5rx3s

Standing OH Press:
55x10
88x5
110x5rx3s
115x5

Sumo DL
130x10
210x5
250x5
260x5
270x5
280x3

Chinups:
x9
x6 <close grip
x3

Ab Wheel (knees)
4 sets x 10r

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Post by Sampson7 » Fri Oct 31, 2008 11:01 am

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

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Post by Sampson7 » Sat Nov 01, 2008 12:42 pm

11/1/08:

1.8 mile run with the dogs in 17:38

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Post by Sampson7 » Sun Nov 02, 2008 12:41 pm

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

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Post by Sampson7 » Thu Nov 06, 2008 10:40 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

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Post by Sampson7 » Sat Nov 08, 2008 4:01 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

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Post by Sampson7 » Mon Nov 10, 2008 7:14 am

11/10/08:
Squat:
105x10
185x5
200x5rx3s

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

Pendlay Row:
130x5
160x5rx3s

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Post by Sampson7 » Thu Nov 13, 2008 11:26 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

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Post by Sampson7 » Fri Nov 14, 2008 1:45 pm

11/14/08:

1.8 mile run in 17:56

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Post by Sampson7 » Sun Nov 16, 2008 12:57 pm

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

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