Sampson 7's Log

Sampson7 · Post by **Sampson7** » Sat Dec 20, 2008 5:45 pm

12/20/08:

Full Squat:
115# (52 kg) x10
180# (82 kg) x5
230# (104.3 kg) 5rx3s

Flat Bench:
95# (43 kg) x10
135# (61.2 kg) x5
185# (84 kg) x5,4,4,1

Pendlay Row:
130# (69 kg) x5
175# (79.4 kg) x0 <too heavy
172# (78 kg) x5rx4s
173# (78.5 kg) x3

Weighted hypers:
35# (15.9 kg) x10rx3s

Shrug:
190 (86 kg) x8rx3s

Ab wheel: (from knees)
20r x3s

Sampson7 · Post by **Sampson7** » Wed Dec 24, 2008 9:51 pm

Christmas Eve 2008:

Full Squat:
90x10
135x5
175x5rx3s

Standing OH Press:
60x10
90x5
118x5rx3s
118x4

Sumo DL:
150x10
225x5
280x5
310x5rx3s

BW Chinups:
10,7,8

Rear delt row:
70x10
105x5
140x5rx4s

Side Lateral Raise
(with hold at top)
20x8rx3s

Front Raise:
50x8
55x8
60x8

Sampson7 · Post by **Sampson7** » Fri Dec 26, 2008 9:25 pm

12/26/08:

Back Squat:
120x10
180x5
235x0
231x5rx3s

Flat Bench:
95x10
135x5
185x5
185x4
185x3
185x1

Pendlay row:
130x5
150x5
165x5
170x5
170x5

Weighted dips:
BW +20#:
8,8,8

Curl:
95x9,9,5

Standing Triceps Ext:
60x8
62x8,8

Calf Raises: <added these back in because my calfs don't seem to be getting any work from the current plan

130x10
150x10,10

Sampson7 · Post by **Sampson7** » Sun Dec 28, 2008 3:48 pm

12/28/08:

1.8 mile run in 17:58

Sampson7 · Post by **Sampson7** » Mon Dec 29, 2008 2:38 pm

12/29/08:

AM weight: 180.2

Back Squat:
120x10
180x5
232.5x5rx3s

Flat Bench:
95x10
135x5
182x5,5,4,3

Pendlay Row:
130x5
170x5rx5s

Weighted Hypers:
40x10rx3s

Shrug:
200x8rx3s

Weighted Ab wheel from knees:
BW + 20#: 10rx3s

Weighted Pushups:
BW+20#: 15,10,8

Sampson7 · Post by **Sampson7** » Wed Dec 31, 2008 5:57 pm

12/31/08: 1hour, 48 minute workout

Full Squat:
90x10
135x5
176x5rx3s

Standing OH press:
62x10
92x5
120x5rx3s
120x4

Sumo DL:
156x5
240x5
312x5rx3s

Chinups:
10,8,7

Rear Delt Row:
75x10
110x5
145x5rx5s

Side Lateral Raise:
20x10
22x8
25x8

Front Raise:
62x8rx3s

Sampson7 · Post by **Sampson7** » Fri Jan 02, 2009 8:52 pm

1/2/09:

Squat:
120x10
180x5
235x5rx3s

Flat Bench:
90x10
135x5
181.5x5
181.5x5
181.5x3
181.5x3
200x0
190x1
130x11

Pendlay row:
130x5
175x5rx3s

Weighted Dips:
BW+20#: 8,8,7

Curl:
90x10
92x10
92x8

Lying Triceps Extension:
60x10
62x10
65x8

Calf Raises:
130x10
180x10rx3s

Sampson7 · Post by **Sampson7** » Sun Jan 11, 2009 3:35 am

1/7/09:
Universal workout machine:

Seated Military Press:
60x10
90x5
90x5
80x8
80x4

Leg Extension:
40x10
70x5rx3s

Low Row:
80x10
120x5
140x5
150x4
140x6
140x9
140x8
140x8

Incline Bench:
80x10
110x5
110x5
110x4

Side Lateral raise:
25x8
20x8
20x8

Front Raise (dumbells)
(pounds per side)
20x8
25x8rx3s

Sampson7 · Post by **Sampson7** » Sun Jan 11, 2009 10:22 pm

1/11/09:

Squat:
120x10
180x5
232.5x5rx3s <hard stay for next time

Bench:
90x10
135x5
181x5rx2s
181x3rx2s

Sumo DL:
158x5
240x5
314x5
314x4

Sampson7 · Post by **Sampson7** » Wed Jan 14, 2009 11:03 pm

1/14/09:

Squat:
120x10
180x5
235x5rx3s

Bench:
90x10
130x5
181x5rx2s
181x3rx2s
190x1rx2s

Pendlay Row:
130x5
180x5rx3s <stay, no touch on last rep all sets

Lying Triceps Ext:
65x8rx2s
70x8rx2s

Curl:
92x10rx2s
92x8

Calf Raise:
130x10
180x10rx3s

Sampson7 · Post by **Sampson7** » Sat Jan 17, 2009 2:13 pm

1/17/09:

Squat:
130x10
180x5
235x5rx3s< last rep on last set done, but almost not done.

Bench:
90x10
130x5
181x5
181x5
181x4
181x3
190x1< almost 2 reps but not quite
130x8

Pendlay row:
130x5
180x5rx4s <stay and work on touching abs each rep

Weighted Hypers:
50x10rx3s

Shrug:
200x8
205x8
200x6

Weighted Ab Wheel from knees:
BW+24#: 12,12,8

Weighted Pushups:
BW+24#: 10,10

Raised Leg (bench level) weighted pushups:
+24#: x6

Sampson7 · Post by **Sampson7** » Wed Jan 21, 2009 10:20 pm

1/21/09:

Squat:
100x10
140x5
180x5rx3s

Mil Press:
65x10
95x5
120.5x5rx4s

Sumo DL:
160x5
240x5
290x5
310x5
315x5
320x2

Chinups:
10,10,5

Rear Delt Row:
130x5
145x5
150x5
155x5rx2s

Side Lat raise:
25x8rx3s

Sampson7 · Post by **Sampson7** » Fri Jan 23, 2009 10:56 pm

1/23/09:

Full squat:
115x10
190x5
235x5rx3s

Flat Bench:
90x10
140x5
181x5,5,4
190x2
195x1
200x0
170x5
130x5

Pendlay row:
130x8
180x5
170x5rx3s

Curl:
92x10,10,8

Lying Triceps ext:
70x8rx3s

Calf Raise:
130x10
180x10rx4s

Sampson7 · Post by **Sampson7** » Sun Jan 25, 2009 10:14 pm

1/25/09:

1.8 mile run in 18:02

Sampson7 · Post by **Sampson7** » Mon Jan 26, 2009 11:29 pm

1/26/09:

Sumo Squat: <I find my knees to be more solid in the Sumo Squat. Itg also uses more muscles.
100x10
180x5
200x5
220x5
225x5 < do 220 for sets next time

Flat Bench:
90x10
140x5
181x5rx4s< finally I completed all the sets and reps
190x2,1
130x10

Pendlay row:
130x5
150x5
160x5
170x5
175x5< too heavy for good form
170x5

weighted Hypers:
40x8rx3s <3 second hold at top of each rep

Shrug:
200x8rx4s

Weighted ab wheel from knees:
24#: 15,15,10