Sampson's Log - Page 3 - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #21  
Old 06-11-2009, 02:19 AM
Sampson's Avatar
Sampson Sampson is offline
Sampson is building strength
Lightweight
 
Join Date: May 2009
Location: Mandeville, LA
Posts: 324
Default

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
Reply With Quote
  #22  
Old 06-12-2009, 01:51 AM
Sampson's Avatar
Sampson Sampson is offline
Sampson is building strength
Lightweight
 
Join Date: May 2009
Location: Mandeville, LA
Posts: 324
Default

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
Reply With Quote
  #23  
Old 06-14-2009, 07:19 PM
Sampson's Avatar
Sampson Sampson is offline
Sampson is building strength
Lightweight
 
Join Date: May 2009
Location: Mandeville, LA
Posts: 324
Default

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
Reply With Quote
  #24  
Old 06-18-2009, 02:32 AM
Sampson's Avatar
Sampson Sampson is offline
Sampson is building strength
Lightweight
 
Join Date: May 2009
Location: Mandeville, LA
Posts: 324
Default

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
Reply With Quote
  #25  
Old 06-20-2009, 02:06 AM
Sampson's Avatar
Sampson Sampson is offline
Sampson is building strength
Lightweight
 
Join Date: May 2009
Location: Mandeville, LA
Posts: 324
Default

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.
Reply With Quote
  #26  
Old 06-21-2009, 10:40 PM
Sampson's Avatar
Sampson Sampson is offline
Sampson is building strength
Lightweight
 
Join Date: May 2009
Location: Mandeville, LA
Posts: 324
Default

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
Reply With Quote
  #27  
Old 06-23-2009, 02:27 AM
Sampson's Avatar
Sampson Sampson is offline
Sampson is building strength
Lightweight
 
Join Date: May 2009
Location: Mandeville, LA
Posts: 324
Default

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
Reply With Quote
  #28  
Old 06-25-2009, 02:49 AM
Sampson's Avatar
Sampson Sampson is offline
Sampson is building strength
Lightweight
 
Join Date: May 2009
Location: Mandeville, LA
Posts: 324
Default

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
Reply With Quote
  #29  
Old 06-27-2009, 03:38 AM
Sampson's Avatar
Sampson Sampson is offline
Sampson is building strength
Lightweight
 
Join Date: May 2009
Location: Mandeville, LA
Posts: 324
Default

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
Reply With Quote
  #30  
Old 06-28-2009, 02:14 AM
Sampson's Avatar
Sampson Sampson is offline
Sampson is building strength
Lightweight
 
Join Date: May 2009
Location: Mandeville, LA
Posts: 324
Default

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
Reply With Quote
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 09:40 AM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.