Sampson 7's Log
Moderators: Ironman, Jungledoc, parth, stuward, jethrof
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
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
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
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
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
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
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
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