Sampson 7's Log

Log workouts, diet, goals, and personal bests

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Sampson7
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Post by Sampson7 » Sun Jun 22, 2008 1:45 pm

6/22/08:

Military Press:
70x10
110x5
120x5

Calf raise:
180x10rx3s

Side Lateral raise:
34x10
34x10
35x8

Behind the Neck Press:
40x5
50x5
55x5
60x5
65x5
70x5
75x5

Rear Delt Row:
170x8rx3s

Shrug:
130x5
150x5
180x5
190x5
195x5
200x5
205x5
210x5

Self Resistance Neck
all 4 directions for 10 second hold each
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55

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Sampson7
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Post by Sampson7 » Tue Jun 24, 2008 9:05 pm

6/24/08:

Sumo DL:
210x5
250x5
285x5
312.5x5

Pullovers:
75x8rx3s

Pendlay Row:
130x5
150x5rx4s <stay at 150 and work on form

Close Grip Underhand BW chinups
x9, x5
x5

Prone INcline Curl:
75x8
75x7
75x7
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55

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Sampson7
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Post by Sampson7 » Wed Jun 25, 2008 5:57 am

I've started a new routine. Here is what it looks like.

Sunday:
Behind the Neck Press
Upright Row (or side lateral raise)
Military Press
Rear Delt Row
Shrug
Self Resistance Neck

Monday:
Run or Rest

Tuesday:
Sumo Deadlift
Pullovers
Pendlay row
Chin ups (close grip)
Prone Incline Curl

Wed:
Run or rest

Thursday:
Flat Bench
Incline Bench
Sumo rack width dips
Standing Triceps Extension
Lying Triceps Extension

Friday:
run or rest

Sat:
Full Back Squats
SLDL
Sumo Squats
Good Mornings
Calf raise
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55

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Sampson7
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Post by Sampson7 » Fri Jun 27, 2008 12:15 pm

6/27/08:

Flat Bench:
90x5
113x5
135x5
158x5
180x3

Incline Bench: <Do first next time
110x5
120x5
125x3
110x4

Sumo Rack width dips (hard)
BW x5, x4
couldn't do a third set

Standing Triceps ext;
60x8
60x7
60x7

Lying Triceps Ext:
50x5
60x8rx4s <add 5 pounds min
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55

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Sampson7
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Post by Sampson7 » Sat Jun 28, 2008 3:43 pm

6/28/08:

Full Squats:
105x5
133x5
160x5
185x5
210x5

SLDL:
200x8
200x8
200x5

Sumo Squats: <Do these 1st next time
130x5
170x5
180x5
180x5

Good Mornings:
80x5
85x8
90x10
95x10
95x8

Calf Raises:
180x10rx3s

After 5 minute break:
1.8 mile run in 18:55
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55

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Sampson7
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Post by Sampson7 » Sun Jun 29, 2008 1:08 pm

6/29/08:

Behind the Neck Press:
60x5
65x5
70x5
75x5
80x5

Side Lateral Raise with palms facing backwards
10# x 10r
15# x10r x10r x 8r

Military Press:
70x5
90x5
110x5
120x4
100x8

Rear Delt Row:
170x5
175x6rx4s

Shrug:
200x5
205x5
210x5
215x5
215x5

Self Resistance Neck hold all 4 directions for 10 seconds each
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55

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Sampson7
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Post by Sampson7 » Wed Jul 02, 2008 6:01 am

7/2/08:

Sumo DL:
200x5
235x5
275x5
313x2

Pullovers:
70x8
75x8
75.5x8

Pendlay Row:
80x5
100x5
120x5
140x5
145x5 <touched chest 1st 3 times
145x5 <touched chest 1st 3 times

Close Grip Underhand BW chinups
x10
x8
x5

Prone Incline Curl:
75x8rx3s (hard towards end)

Curl:
75x8rx3s (hard towards end)
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55

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Sampson7
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Post by Sampson7 » Fri Jul 04, 2008 10:37 am

7/4/08:

AM weight: 183.2

Incline Bench:
60x5
80x5
100x5
110x5
130x5
135x2

Flat bench:
130x5
150x5
160x3
130x8
135x5

Decline Bench:
90x5
110x5
130x5
150x5

NEXT TIME: DECLINE; FLAT; INCLINE

Lying Triceps Ext:
65x8
70x8
75x7

Skull Crushers:
40x5
50x8
50x8
50x6
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55

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Sampson7
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Post by Sampson7 » Sun Jul 06, 2008 5:46 pm

7/6/08:

1.8 mile run in 17:03
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55

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Sampson7
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Post by Sampson7 » Thu Jul 10, 2008 9:11 pm

7/10/08:

Full Squats:
110x12
180x10
180x10

SLDL:
180X8
190X8
195X8

cALF RAISE:
180x14
180x14
180x12

Horrible hot and humid in garage 86 degrees with 65% humidity need to workout in early AM. Felt nauseous at one point.
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55

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Sampson7
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Post by Sampson7 » Fri Jul 11, 2008 5:53 am

Sampson7 wrote:7/10/08:
Horrible hot and humid in garage 86 degrees with 65% humidity need to workout in early AM. Felt nauseous at one point.
It's the humidity that's killer here. Now, at 6:00 in the morning, it's 75 degrees and 94% humidity, with clear skies. I plan on doing most workouts about 3:30 AM because of this.
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55

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Sampson7
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Post by Sampson7 » Sat Jul 12, 2008 9:44 am

These are going to be long workouts. This one was 2 hours, and there were no specific breaks, only to drink water, and setup exercises.

7/12/08:
Seated 80 degree OH Press tri-setted with Bent Over Row and Standing Bent Over Lateral Raises:

Seated 80 degree OH Press:
90x12
100x10, 8, 8, 6

Bent Over Row:
130x12
140x10,8,8,6

Standing Bent Over Lateral Raises:
20x8,8,8,8,8 <add weight

Flat Bench, tri-setted with Perpendicular Bench Pullovers, and Pendlay Row:
Flat Bench:
130x12,10,8,7

Pullovers:
50x12,10,8,6

Pendlay Row:
130x12,10,8,8
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55

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Sampson7
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Post by Sampson7 » Sun Jul 13, 2008 9:29 am

7/13/08:

Sumo Squats, Tri-setted with SLDL and Calf Raises:

Sumo squats:
130x12
150x12
150x10

SLDL:
130X12
150X12
150X10

Calf Raise:
130x12
150x12
150x12

Full Squats:
150x15
130x12
130x12
140x8

Sumo DL:
200x10
240x8
245x5
250x6
275x5
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55

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Sampson7
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Post by Sampson7 » Mon Jul 14, 2008 9:53 pm

7/14/08:

Dumbell Internal Rotation:
10#x20r
15#x15rx3s

Dumbell Upright External Rotation:
15#x15rx4s
15#x11r

BB Wrist Curls tri-setted with Reverse BB Curls and Close Grip Bench:

BB Wrist Curls: 60#x20r; 15#x4s
Reverse BB Curls: 40# x18r; 40# x10,8,8,8
Close Grip Bench: 60x12; 90x15; 110x12; 100x15, x9

Curl Supersetted with Triceps dips:
80#x8rx3s
Triceps dips: 8,8,6

Prone INcline Curl: 70#x8rx3s
Lying Triceps ext: 70#x8,8,6
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55

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Sampson7
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Post by Sampson7 » Wed Jul 16, 2008 6:41 am

7/16/08:

Seated 80 degree Oh press Supersetted with Bent Over row:
Press: 90x12< started with too much weight
80x10
85x8
90x6

Row:
130x12< weight too high
110x10
120x8
120x6

Incline Bench SS with Pullovers
Bench: 90x12
100x10
110x8
120x3

PO:
50x12
55x10
60x8
65x6

Pendlay Row:
90x8
110x8
120x8
122x8
OK to add 5#

Curl Trisetted with Tri dips and stand tri ext:
Curl:
60x12
80x10
90x8
95x6

Dips: 6,6,6,4

TE:
50x10,10,7
45x7
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55

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