Page 15 of 17

Re: Sampson 7's Log

Posted: Tue Mar 22, 2011 9:31 pm
by Sampson7
3/22/11

flat bench
90x10
110x5
130x5
150x5
170x5
180x5
185x5
190x5
195x5
200x2
216x-ve
210x1

incline bench
130x5
135x5,5,5
140x3

close grip bench
130x5,5,5
135x4
130x5

Re: Sampson 7's Log

Posted: Thu Mar 24, 2011 9:45 pm
by Sampson7
3/24/11

squats
150x8
180x5
220x5
260x5
270x5,5,5

bent over row
130x10
170x5,5
180x5,5,5

shrugs
220x8,8,8

Re: Sampson 7's Log

Posted: Fri Mar 25, 2011 9:47 pm
by Sampson7
3/25/11

standing OH press
80x8
90x5
110x5
130x5
135x5
140x5
145x3
150x2

rear delt row
130x10
150x5
170x5
175x5,5,5,5

side lateral raise
29x10,10,10

front raise
60x10,10,10

Re: Sampson 7's Log

Posted: Mon Mar 28, 2011 9:02 pm
by Sampson7
3/28/11

started 5/3/1 tonight

squats
5x110
5x140
3x165
177.5x5
205x5
230x7
135x5sx10r

Re: Sampson 7's Log

Posted: Tue Mar 29, 2011 9:25 pm
by Sampson7
3/29/11

Standing OH press
60x5
70x5
90x5
92.5x5
107.5x5
122.5x10

side lateral raise
25x4sx10r

BB curl
75x10
80x10,10

Re: Sampson 7's Log

Posted: Thu Mar 31, 2011 9:03 pm
by Sampson7
3/31/11

Std. DL
5x130
5x160
5x190
5x205
5x235
10x270

bent over BB row
130x15
140x10,10,9

chins
10,7,7

Re: Sampson 7's Log

Posted: Sat Apr 02, 2011 7:55 pm
by Sampson7
4/2/11

Set new one rep max for flat bench (added 15 pounds)

bench
110x8
150x1
193.5x1
225x1 <PR
235 x negative
230x1 <PR
235 x negative

Re: Sampson 7's Log

Posted: Sun Apr 03, 2011 10:08 pm
by Sampson7
tried one rep max for squats.
Need more warmup for squats

150x8
210x1
270x1
270x1

Re: Sampson 7's Log

Posted: Thu Apr 07, 2011 9:55 pm
by Sampson7
4/7/11

Accidently printed the wrong sheet on the spread sheet for the program, so I did week 5 until the last working set.

squats:
110x5
135x5
162.5x5
175x5
202.5x5
200x8

hack squats
110x10
120x10
130x10,10

lunges'
90x10
110x10,10,10

Re: Sampson 7's Log

Posted: Fri Apr 08, 2011 9:36 pm
by Sampson7
4/8/11

Standing OH press
60x5
70x5
85x3
92.5x5
107.5x5
120x10

side lateral raise
33x10
35x10,10,10

rear delt row
130x10,10,10,8

Re: Sampson 7's Log

Posted: Mon Apr 11, 2011 9:05 pm
by Sampson7
4/11/11

DL
5x110
5x135
3x160
5x175
5x200
11x230
5sx8rx135

hanging leg raises
12,12,10,8

Re: Sampson 7's Log

Posted: Tue Apr 12, 2011 8:56 pm
by Sampson7
4/12/11

bench
80x5
100x5
125x5
135x5
155x5
175x10
100x10rx5s

1 arm DB row
23x10
28x10
33x10,10,10

Re: Sampson 7's Log

Posted: Thu Apr 14, 2011 10:03 pm
by Sampson7
4/14/11

squats
90x5
115x5
140x3
165x3
187.5x3
210x6
115x5sx10r

good mornings
60x10
80x10
90x10
don't like these. can't bend over far enough or use enough weight to feel anything in hams switched to SLDL

SLDL
130x10
150x10rx4s

Re: Sampson 7's Log

Posted: Fri Apr 15, 2011 11:23 pm
by Sampson7
4/15/11

standing OH press
55x5
70x5
85x3
100x5
115x5
127.5x8
70x5sx10r

BW chins
14<PR
8+, 7, 5, 5

Re: Sampson 7's Log

Posted: Tue Apr 19, 2011 9:20 pm
by Sampson7
4/19/10
DL
110x5
135x5
160x3
190x3
215x3
245x10
135x8rx5s

hanging leg raises
12rx5s