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  #11  
Old 05-23-2009, 05:28 PM
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Sampson Sampson is offline
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5/23/09:

Close Grip Chin Ups:
10,7,6,4

BB Pullovers:
60x12,10
62.5x8
65x6

Weighted Hypers:
30x12,10
35x8
40x6

Bent Over row:
130x12
140x10
160x8
180x6

Sumo DL:
200x10
250x8
270x6
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  #12  
Old 05-28-2009, 02:50 AM
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Sampson Sampson is offline
Sampson is building strength
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5/27/09:

Incline Bench (machine)
60x12
80x10
90x8
100x3
90x6

Flat Bench (machine)
90x12
110x9
100x8
100x6

Incline DB Flys:
20x10,10,10,5

Pec Deck:
90x12
100x9,8,7

Concentration Curl:
25x12
30x10
35x8,6

Curl:
60x12, 10
70x8
80x6

Reverse Curl:
50x12
60x10,8
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  #13  
Old 05-29-2009, 03:33 AM
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Sampson Sampson is offline
Sampson is building strength
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5/28/09:

Squats done on cable curl machine:
Hack Squat: (note tried the front squat and it did not work)
100x10
110x10
120x10
140x10
150x8,8
160x6
170x6

Leg Extension:
50x12
70x10
80x8,8

Leg Curl:
50x12
70x3
60x10,6

Single leg calf raise:
40x10,8,8
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  #14  
Old 05-30-2009, 11:07 PM
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Sampson Sampson is offline
Sampson is building strength
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5/30/09:

Workout length: 67 minutes

Behind the neck shoulder Press (machine)
50x12
60x9,6
50x7

Cable Rear Delt Row:
70x12
80x10,8
90x5

DB Side Lateral Raise:
25's x 12,10,8,6

Bent DB Side Lateral Raise:
20's x12
25's x10,8,6

DB Front Raise
25's x 12,10,8,7

Pushdowns:
70x15
90x5
80x10,8,6

Reverse Pushdowns:
60x12,9,8

Standing 1 arm DB extensions:
20's x 9,8,8
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  #15  
Old 06-01-2009, 02:27 AM
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Sampson Sampson is offline
Sampson is building strength
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5/31/09:

cable low row:
100x12
120x10
130x8
140x6

wide grip pull down
100x12
110x10
120x8
130x6

Close grip pull down
130x12
140x10,10
150x6

straight arm pull down
60x12,10,8,8

Weighted hypers:
30x12
35x10,8,6

lever shrug:
140x12,10
150x8
160x6
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  #16  
Old 06-04-2009, 02:17 AM
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Sampson Sampson is offline
Sampson is building strength
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Location: Mandeville, LA
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6/3/09:
Flat Bench (machine):
100x12
110x10
120x4
110x7,4

Incline Bench (machine):
60x12
70x9,8
80x6

Flat DB Fly:
20's x 12
25'sx9,6
20'sx10

Pec deck:
90x12
100x10,8,7

Concentration Curl:
25x12 <light
30x10
35x8,6

Curl:
60x12,10
70x8,8

Reverse Curl:
50x12
60x10,8,6

Note: Right biceps has been sore for a while
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  #17  
Old 06-05-2009, 02:50 AM
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Sampson Sampson is offline
Sampson is building strength
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Location: Mandeville, LA
Posts: 324
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6/4/09:

Hack Squat (machine)
120x12
130x12
140x10
150x10
160x8
170x8,6,6

Leg Extension:
50x12
60x10
70x8
80x8

Leg Curl:
50x12
60x10, 6+
50x8

Single Leg DB Calf Raise:
35x10,10,7
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  #18  
Old 06-06-2009, 11:18 PM
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Sampson Sampson is offline
Sampson is building strength
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Location: Mandeville, LA
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6/6/09: 65 minute workout

Seated Behind the neck shoulder press machine:
50x12
60x10,7,6 < 60 was too heavy last week, but 60 was the right weight this week

Machine Rear Delt Row:
80x12,10
90x8,8

DB Standing Side Lateral Raise:
25's x12,10,8
30's x6

DB Front Raise:
25's x 12,10,8,8

Bent Over Side Lat Raise:
25 x 12,10,8,6

Pushdowns:
80x12
90x6
80x8

Reverse Pushdowns:
60x10,8,6

Standing 1 arm DB Triceps Ext:
20x10
25x4
20x8,6
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  #19  
Old 06-08-2009, 12:30 AM
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Sampson Sampson is offline
Sampson is building strength
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6/7/09:

Low Row (machine)
100x12
120x12
130x10,8
140x6

Wide Grip Pull Down:
100x12
110x10
120x8
130x6

Close Grip Pull Down:
130x12
140x10,8
150x6

Straight Arm Pull down:
60x12,10,8,6

Weighted Hypers:
30x12
35x10,8,6

Machine Shrug:
140x12,10
150x8,8
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  #20  
Old 06-10-2009, 03:03 AM
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Sampson Sampson is offline
Sampson is building strength
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6/9/09:

Flat Bench: (Machine)
110x12,10
120x8
130x6

Machine Incline Bench:
70x12
80x6
70x6,7

Flat DB Flys:
20's x 12,10
25's x 8,6

Pec Deck:
90x12
100x10,8,6

Concentration Curl:
30x12,10
35x8,6

Curl:
60x10
70x8,6

Reverse Curl:
50x10
60x8,6
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