Sampson's Log

[Sampson]

6/27/09:

Machine shoulder press behind 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

[Sampson]

2/28/09:

Low row:
120x15 <too light
140x12,10
150x8
160x6

Wide Grip pulldown:
130x12,10
140x8,6

Close Grip pulldown:
130x12
140x12
150x8,7

Straight arm pulldown:
60x12
70x10,8,6

Weighted hypers:
40x12,10,8,8

lever shrug:
150x12,10
160x8
170x7

Chest expander: # cables is listed. One cable is a black Sampson expander cable (about 40 pounds when stretched to 2x normal length)

Overhead knuckles in pulldown:
1x15
2x10,10,10

1 arm diagnol pulldown:
2x10,10,10

[Sampson]

6/29/09:

Flat machine bench:
110x12
120x10
130x5
120x6,4

Incline machine bench:
70x11,9,8,7

Incline DB fly:
20x12,10,8,8

Pec Deck:
90x12,10
100x8,8

Concentration Curl:
35x12
40x10,8,5

Reverse Curl:
50x12
60x10
70x8

Curl:
60x12
70x12,8

Cable Crossover (Sampson expander)
Black cables
1x12
2x10,10

10 BW pushups

[Sampson]

I'm home until July 13th. I'll have to wake up at 3:00 in the morning, workout and then go back to bed to workout in the garage. I need to do that in the summer. It's 86 degrees and 63% humidity, and it's midnight.

[Sampson]

Ok I learned a lesson today. While at home, if I don't wake up early enough to workout, I won't finish the workout. I got up too late 8:00. By the time I finished the workout, the heat index was already 93. And I did not complete the workout. Also, I changed the Front Squats to Hack Squats. I found out that right now, the Front Squats put too much stress on my arms and I much prefer Hack Squats to Front Squats when also doing Full Squats.

7/3/09:

Full Squat:
130x12
180x10
200x8,6

Hack Squat:
180x12
190x10
200x7,5

SLDL:
130x12
170x10
180x8,5

[Sampson]

7/5/09:

AM weight: 180 LBS

Standing Military Press:
80x12
95x10
110x8
120x4

Rear Delt Row:
130x12
130x10
150x8
160x6

Side Lateral Raise:
25x12
26.5x10
30x8
30.5x7

Bent Over Side Lateral Raise:
25x12, 10
27x8
30x8

Front Raise:
50x12
60x10,8
65x6

Close Grip Bench Press:
110x12
120x5 <too heavy
110x9,6

BW Triceps dips:
8,8,7,6

Lying Triceps Ext:
50x12
55x9,6

[Sampson]

7/7/09: AM wt: 178 lbs

Sumo DL:
220x10
270x8
290x6
300x5,4

Close Grip Bent Over row:
130x11
140x10,8,7
150x6

Close Grip Chin Up:
BW x 10,8,6,7

Pullovers:
60x12
75x10,8,6

Weighted Hypers:
45x12
50x12
55x10

Shrug:
180x12
190x10
200x8,7

[Sampson]

7/8/09:
chest expander exercises: Number of strands is listed. 1 strand is 40 pounds stretched to 2x original length.

Overhead downward pull:
1x10
2x19
3x 10second isometric hold
2x15,10

Back Press:
1x10
2x10,9,8

Front chest pull:
2x8,7,4

Upright row:
3x10
4x10
5x8,8,8

Front Lat Raise:
1x10,7,5

Archer:
2x6,6,6

Low Chest Crossing:
2x12,12,12

[Sampson]

7/9/09: Barbells

Flat Bench:
130x12
140x9
145x7
150x6
155x3

Incline Bench:
80x12
90x10
95x8
100x4
90x7

Incline DB Flies:
20's x 9,7,5

Flat DB Flies:
15x12
17x10
20x6

Prone Incline curl:
60x12
70x10
80x6

Reverse Curl:
60x12
70x10
75x8

Curl:
60x12
70x10
80x8

[Sampson]

After a few weeks of testing with how my body responds, here is my plan for my current workout. It's working quite well.

Home:

Day 1:
Standing Military Press: 4s x 12,10,8,6
Rear Delt Row: 4s x 12,10,8,6
DB Side Lateral Raise: 4s x 12,10,8,6
DB Bent Over Side Lateral Raise: 4s x 12,10,8,6
Front Raise: 4s x 12,10,8,6
Close Grip Bench Press: 4s x 12,10,8,6
Triceps dips: 4s x max reps if over 12, add weight
Lying Triceps Ext: 3s x 10,8,6


Day 2:
Sumo DL: 5s x 10,8,6,6,6
Bent Over Row: 4s x 12,10,8,6
Close Grip Chin up: 4s x 12,10,8,6
Pullovers: 4s x 12,10,8,6
Weighted Hypers: 4s x 12,10,8,6
BB Shrug: 4s x 12,10,8,6

Day 3: (chest expander)
Overhead pull down
Back Press
Front chest pull
Up-Right row
Front Lateral raise
Curl
Archer
Cable Crossovers

Day 4:
Flat Bench Press: 4s x 12,10,8,6
Incline Bench Press: 4s x 12,10,8,6
Incline DB flys: 4s x 12,10,8,6
DB flys: 4s x 12,10,8,6
Prone Incline Curl: 3s x 10,8,6
Curl: 3s x 10,8,6
Reverse Curl: 3s x 10,8,6

Day 5:
Full Squat: 4s x 12,10,8,6
Hack Squat: 4s x 12,10,8,6
Lunge: 4s x 12,10,8,6
SLDL: 4s x 12,10,8,6
Calf Raises: 4- 6s x 15,12,10,10,(8,8)

Day 6: rest (run)

Day 7: rest
 
Travel:

Day 1:
Shoulder Press: 4s x 12,10,8,6
Cable Rear Delt Row: 4s x 12,10,8,6
DB Side Lateral Raise: 4s x 12,10,8,6
DB Bent Over Side Lateral Raise: 4s x 12,10,8,6
DB Front Raise: 4s x 12,10,8,6
Pushdowns: 3s x 10,8,6
Reverse Pushdowns: 3s x 10,8,6
Standing 1 arm DB ext: 3s x 10,8,6

Day 2:
Low Cable Row: 4s x 12,10,8,6
Wide Grip Pull down: 4s x 12,10,8,6
Close Grip Pull down: 4s x 12,10,8,6
Straight arm Pull down: 4s x 12,10,8,6
Weighted Hypers: 4s x 12,10,8,6
Cable Shrug: 4s x 12,10,8,6

Day 3: (chest expander)
Overhead pull down
Back Press
Front chest pull
Up-Right row
Front Lateral raise
Curl
Archer
Cable Crossovers

Day 4:
Flat Bench Press: 4s x 12,10,8,6
Incline Bench Press: 4s x 12,10,8,6
Incline DB flys: 4s x 12,10,8,6
Pec Deck: 4s x 12,10,8,6
Concentration Curl: 3s x 10,8,6
Curl: 3s x 10,8,6
Reverse Curl: 3s x 10,8,6

Day 5:
Cable Hack Squat: 8s x 12,12,10,10,8,8,6,6
Leg Extension: 4s x 12,10,8,6
Leg Curl: 4s x 12,10,8,6
1 leg DB Calf Raises: 4s x 15,12,10,10,8,8

Day 6: rest (treadmill)
Day 7: rest