Sampson 7's Log

Sampson7 · Post by **Sampson7** » Thu Jan 11, 2007 5:38 pm

1/11/07:

Deadlift:
130x1
200x1
220x1
245x5rx3s

Bent over row:
130x1
185x5rx3s
185x4

Reverse Curl:< Right Forearm is 100% healed
80x5rx4s
80x4

Sampson7 · Post by **Sampson7** » Mon Jan 15, 2007 1:55 pm

1/15/06:

Seated 80 degree overhead press:
80x2
100x2
106x5
106x5
106x3
80x8

Rear Delt row:
80x8
110x4
132x5rx3s
131x5
131x4

Combo of Front Raise and Cuban Rotation:
46.5x5rx5s <last rep of last set was front raise only

Sampson7 · Post by **Sampson7** » Fri Jan 19, 2007 11:06 am

Full Squats:
60x5
110x3
140x9
140x8
140x6

Pullovers:
57x8rx4s

SLDL:
130x3
170x8rx3s

Calf Raise:
130x6
180x10
180x10
180x8

Sampson7 · Post by **Sampson7** » Sat Jan 20, 2007 2:00 pm

1/20/06:

Flat Bench Press:
90x8
120x4
145x8
145x5
140x4
130x5

Standing Triceps Ext:
40x5
50x8
50x8
50x6
50x5

Sampson7 · Post by **Sampson7** » Sun Feb 24, 2008 1:42 pm

Haven't posted here for a while. Been posting elsewhere.

2/24/08:
Full Squat:
96x5
120x5
144x5
168x5
190x3
140x8

Standing Military Press:
79x5
95x5
110x5
126x4 <goal was 5 reps (did 3 last week)

Sumo Deadlift:
184x5
220x5
256x6
290x5

Pullovers:
65x8rx3s

Side Lateral Raise:
27.5x8rx3

Sampson7 · Post by **Sampson7** » Tue Feb 26, 2008 10:53 pm

2/26/08:

Full Squat:
94x5
118x5
141x5
161x5
193x3
141x8

Bench:
92x5
115x5
138x5
161x5
193x2 <oops scheduled for 188
5 minute break
188x3 <what I was supposed to do
138x5

Pendlay Row:
68x5
84x5
101x5
118x5
138x3
101x8

Prone Incline Curl:
65x8
70x8
70x8

Sampson7 · Post by **Sampson7** » Fri Feb 29, 2008 10:34 pm

2/29/08:

Full Squat:
96x5
121x5
144x5
165x5
193x5

Bench:
94x5
118x5
141x5
165x5
188x3 <goal was 5 reps

Pendlay Row:
70x5
86x5
104x5
124x5
138x5

Pullovers:
65x8
67x8
68x8

Calf raises:
185x9
185x8
185x9

Sampson7 · Post by **Sampson7** » Sun Mar 02, 2008 6:24 pm

3/2/08:

Full Squat::
96x5
120x5
144x5
144x5

Standing Military PRess:
80x5
95x5
110x5
125x5

Sumo Deadlift:
190x5
225x5
260x5
295x5

Underhand Chin ups
BW x 10, x5 x7

Standing Side Lat raise:
27.5 x10r x 3s <zero rests between sets

Sampson7 · Post by **Sampson7** » Wed Mar 05, 2008 5:52 am

3/5/08:

Full Squat:
96x5
120x5
145x5
165x5
198x3
145x8

Flat Bench:
95x5
118x5
141x5
165x5
193x2
141x8

Pendlay row:
70x5
86x5
103x5
120x5
141x5
145x3
103x8

Prone Incline Curl:
67.5 x 8r x3s

Sampson7 · Post by **Sampson7** » Sat Mar 08, 2008 12:57 am

3/07/08:

Full Squat:
95x5
120x5
145x5
165x5
200x5

Bench:
94x5
118x5
141x5
165x5
185.5x3
180x1

Pendlay Row:
80x5
90x5
110x5
130x5
145x5

Pullovers:
70x8rx3s

Calf Raises:
185x10
185x8
185x8

Sampson7 · Post by **Sampson7** » Sat Mar 08, 2008 4:42 pm

3/8/08:

1 mile on treadmill in 12:59, followed by a 0.6 mile run in 10 minutes, with the dogs.

Sampson7 · Post by **Sampson7** » Sun Mar 09, 2008 8:45 pm

3/9/08:

Full Squat:
100x5
125x5
150x10

Standing Military Press:
82x5
97x5
113x5
128x5

Sumo deadlift:
200x5
230x5
260x5
300x5 <major milestone

Close Grip Underhand Chinups
BW x 8
BW + 10 lbs x8
BX + 10 lbs x7

Pullovers:
70x10rx3s

Standing Side Lateral raise:
30x10rx3s

Sampson7 · Post by **Sampson7** » Mon Mar 10, 2008 7:59 pm

3/10/08:
Ran with the dogs tonight: 2 miles in 20:37

Sampson7 · Post by **Sampson7** » Wed Mar 12, 2008 4:38 am

3/11/08:

Full Squat:
100x5
125x5
150x5
170x5
203x3
150x8

Flat Bench:
92x5
115x5
138x5
161x5
188x3
138x10

Pendlay row:
72x5
90x5
110x5
125x5
152x3
105x8

Prone Incline curl:
69x8rx3s

Sumo Rack Width, BW dips: <I've tried these before, 1st time I've actually been able to do a set.
1 set x5r

Ab Wheel: (on knees)
x15
x11

Sampson7 · Post by **Sampson7** » Fri Mar 14, 2008 9:19 pm

3/14/08:

Full Squat:
100x5
125x5
150x5
170x5
203x5

Flat Bench:
92x5
115x5
138x5
161x5
188x3
180x5
180x3 < time to microload

Pendlay row:
72x5
90x5
110x5
125x5
152x5
152x5

Pullovers:
70.5x8rx3s