Sampson's Log

[Sampson]

6/10/09:

hack squat (machine)
130x12
140x12
150x10
160x10
170x8,8
180x6,6

Leg Ext:
60x12
70x10,9
80x7

Leg Curl:
60x12,9,7,5

Single Leg DB Calf Raise:
30x12,10
25x10,8,7

[Sampson]

6/11/09

Machine behind the neck shoulder press:
60x12,8,7,5

Machine Rear Delt Row:
80x12
90x10,8
100x8

Side Lat raise:
25'sx12,10,8
30'sx6

Bent Side Lat raise:
25'sx12,10,8,6

Front DB raise:
25's x 12,10,9
30'sx6

Pushdown:
80x12,10,8,5

Rev pushdown:
60x10,7,6

1arm std tri ext:
20's x 12,7,7

[Sampson]

6/14/09: home workout

Deadlift:
220x10
270x8
290x6
300x5

Bent Over row:
130x12
170x9
180x8
190x6

Close Grip chins
9,5 1/2,6

Pullovers:
60x12
70x10
75x7,6

Weighted Hypers:
30x12
40x10,10

Shrug:
200x4
180x10,10
200x6

[Sampson]

6/17/09:

Notes on this workout: I tried supersetting some exercises, and like the routine better without the supersets. The original model does not have supersets in it. I was just experimenting, and think I'll go back to the original. Also, I cannot do as much weight with the supersets. Also, the rest periods were too short for me. I will go back to 1 minute between sets and 2 min between exercises.

Flat Bench supersetted with DB ext.
Flat Bench: (machine)
110x12
120x6
110x8,5

DB extension:
20x12,10
25x8,6

Incline Bench supersetted with Pec Deck
Incline Bench: (machine)
60x8,8,6,4

Pec Deck:
100x12
90x8,6,6

Concentration Curl:
35x12,10,8,5

Reverse Curlmachine)
50x5
2 minute rest
50x12
60x10,10

Curl (machine)
60x12,12
70x8

[Sampson]

6/19/09:

Hack Squat:
130x12
140x12
150x10
160x8
170x8
180x6,6
I just realized I missed a set. I should have done two sets of 10 reps.

Leg extension:
60x12
70x10
80x9
90x6

Leg Curl:
60x12,9,6
50x8

One legged Calf raise:
25x12,10,8,8 <working on upping the sets and reps on this one.

[Sampson]

6/21/09:

Low Row:
100x15
120x12
130x10
140x10
150x8

Wide Grip Pull Down:
110x15
130x12,9
140x8

Close Grip Pull Down:
130x12
140x10
150x8,6

Straight Arm Pull Down:
60x12
70x10,8,6

Weighted Hypers:
40x12,10,8,6

Lever Shrug:
140x12
150x10
160x8,8

[Sampson]

6/22/09:

Flat Bench (machine)
100x12
110x10
120x8
130x6,5

Incline Bench (machine)
70x12
80x6 < too heavy
70x8,5

DB Fly:
25x11,7,7,4 <start at 20 next time

Pec Deck:
90x12,9,8,5

Concentration Curl:
35x12,12
40x6

Reverse Curl (machine)
50x12
60x10
70x6

Curl:
70x12,8,8

[Sampson]

Chest expander workout:
40# per cable

Overhead downward pull:
1 black cable x 10
2 cables x 10,15,10

Back press:
2 x 15,10,7

Front Chest Pull:
2 x 10,9,5

Archer:
2 x5,6

Curl:
2 x 15,15

Front Lat raise:
1 x 11,9,6

[Sampson]

6/26/09:

Hack Squat (machine)
130x12
140x12
150x10
160x10
170x8,8
180x6,6

Leg Ext:
60x12
70x10
80x9
90x6,7

Leg Curl:
60x12,10,8,6

One Legged DB Calf Raise:
25x12
30x10,9,8
35x6

[Sampson]

6/27/09:

Machine shoulder pressbehind the neck)
50x12,10,8,6,5

Machine Rear Delt Row:
80x12
90x10
100x8
110x4
100x9

Side Lat raise:
25's x14,10
30's x 8,6

Bent Side Lat raise:
25's x 12,10,9
30's x6

Front DB raise
25's x 12
30's x 10,8,6

Push down:
90x12,7,6

Reverse Pushdown:
60x12
70x6,5

DB triceps ext:
20x10,8,7