Sampson 7's Log

Log workouts, diet, goals, and personal bests

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Sampson7
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Post by Sampson7 » Mon Apr 21, 2008 8:46 pm

4/21/08:

2 mile run in 22:44
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 Apr 24, 2008 8:32 pm

4/24/08:
Sumo Deadlift:
170x5
220x5
235x5
266x5
315x4

Bent Over Row:
200x10
250x5
235x5
240x5
250x4

Close Grip underhand chinups:
3 fingers x8, x6

Prone Incline Curl:
65x8
72x8
75x5

Ran out of time, so I'll do the ab wheel and pullovers on Saturday
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 Apr 26, 2008 1:20 pm

4/26/08:

Incline bench:
70x5
90x5
110x5
130x5
135x5
135.5x2

flat bench:
130x5
150x5
175x5
180x2

Sumo Rack dips:5rx3s

Lying Triceps ext:
75x8
80x5
80x4
80x4

Pullovers:
71x5rx3s

Ab Wheel:
10rx3s
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 Apr 28, 2008 9:34 pm

4/28/08:

AM:
Full Squat:
111x5
142x5
172x5
203x5

SLDL:
112X5
142X5
173X5
205X5

Calf Raises:
100x10
126x10
153x10
180x10

PM:
Military Press:
70x5
90x5
110x5
128x5
130x3
130x1

Rear delt Row:
90x5
110x5
135x5
160x5
170x5
175x5
180x5
185x5
186x5
186.5x5 <was taking to too easy on this one previously

Side Lateral Raise
standing, both sides at same time:
25 (per side) x6rx3s
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 Apr 29, 2008 10:02 pm

4/29:08:

2 mile run in 22:58
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 May 01, 2008 9:29 pm

5/1/08:
Sumo deadlift:
180x5
220x5
265x5
312x5

Bent Over Row <I was comming up too far on this one. checking form
200x5
210x5
220x5
225x5

Chin ups:
x8
3 fingers x7, x5
x3

Prone INcline curl:
80x5
80x8
85x4
80x5
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 May 02, 2008 6:05 pm

5/2/08

17 minute run with the dogs today
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 May 03, 2008 7:49 pm

5/3/08:

Flat Bench:
101x5
129x5
156x5
184x3

Incline Bench:
130x5rx3s
130x2

Sumo rack width dips:
5rx3s

Lying Triceps Ext:
75x8
75x6
75x4

Pullovers:
71x8
71x6
71x6
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 May 04, 2008 2:34 pm

5/4/08:

26 minute run with our dogs.
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55

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Post by Sampson7 » Mon May 05, 2008 8:25 pm

5/5/08:

Full Squat:
94x5
118x5
141x5
165x5
188x5

Flat Bench:
83x5
104x5
125x5
146x5
167x5

Bent Over Row:
70x5
87x5
104x5
122x5
139x5

SLDL:
139x5
190x5rx3s

Calf Raises:
163x10rx3s
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 May 06, 2008 8:59 pm

5/6/08:

2.45 mile run in 23:40

Note: all runs listed as 2 miles (recently) should be listed as 2.45 miles.
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 May 08, 2008 8:52 pm

5/8/08:

2.5 mile run in 23:02
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55

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Post by Sampson7 » Sat May 10, 2008 10:30 am

5/10/08:

Squat:
94x5
118x5
141x5
165x5
193x3
141x8

Bench:
83x5
104x5
125x5
146x5
171x3
125x8

Pendlay Row:
70x5
87x5
104x5
122x5
130x5
135x5
140x5
145x5
150x5
155x3
Extra sets, just checking to see if I was at the correct weight, and I am.

Sumo Dips
BW x5rx3s

Prone Incline Curl:
70x8rx3s

Standing Triceps Ext:
65x8
65x6
65x5
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55

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Sampson7
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Posts: 299
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Post by Sampson7 » Mon May 12, 2008 8:02 pm

5/12/08:

Full Squat:
96x5
121x5
145x5
169x5
193x5

Flat Bench:
86x5
107x5
128x5
150x5
171x5

Pendlay Row:
71x5
89x5
107x5
125x5
143x5

Romanian Deadlift:
130x5
180x6
190x6

Calf Raises:
167x10rx3s

Pullovers:
67x8rx3s
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55

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Sampson7
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Posts: 299
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Post by Sampson7 » Tue May 13, 2008 4:41 am

5/13/08:

2.5 mile run in 23:56
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55

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