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  #41  
Old 07-15-2009, 11:55 PM
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7/15/09: mainly machines

Hack Squat:
130x12,12
140x10
150x10
160x8
170x8
180x6,6

Leg Extensions:
60x12
80x10,8
90x7

Leg Curl:
60x12
70x3
60x10,7,6

One legged DB Calf Raise:
25x12,10,8,7
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  #42  
Old 07-17-2009, 02:24 AM
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Sampson Sampson is offline
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7/16/09:

Shoulder Press: (machine behind the neck)
50x12,10,8,6,5

Cable Machine Rear Delt Row:
70x12
80x12
90x8,8
100x6

Side Lateral Raise:
25's x 12
30's x 10,8 <too heavy for good form
25's x 7

Front DB raise:
25'sx12,10,8,8

Bent Over DB side lat raise:
25'sx12,10,8,6

Push downs
80x10
90x8,6

Reverse push downs
60x12,10,8

OH DB triceps ext:
20x10,8,8
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  #43  
Old 07-19-2009, 02:53 AM
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Sampson Sampson is offline
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7/18/09:

Low Row:
120x10
130x12
140x10
150x10
160x8
170x6

Wide Grip Pull Down:
130x12,10
140x8,7

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

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

Weighted Hypers:
40x10
50x10
40x10

Lever Shrug:
150x10
160x10
170x10
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Current weight 188 pounds
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  #44  
Old 07-19-2009, 09:53 PM
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Sampson Sampson is offline
Sampson is building strength
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7/19/09: Chest expander workout
Note: weight is listed in number of strands. 1 strand is 40 pounds when stretched to 2x original length.

Overhead Downward Pull, Knuckles in:
1x15
2x15rx3s

Back Press:
1x10
2x12,12,6

Front Chest Pull:
1x10
2x7,8,7

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

Low Chest Crossing:
2x12rx3s

OH downward pull Knuckles out:
2x12rx3s

Archer:
2x7,5

Front Lat Raise:
1x8,5,4

Seated Row: 4x10

Uprigt row: 4x10

Middle hieght chest crossing:
2x10,10,10
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Current weight 188 pounds
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  #45  
Old 07-21-2009, 03:59 AM
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Sampson Sampson is offline
Sampson is building strength
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7/20/09:

Flat Bench machine:
100x12
110x10
120x8,7

Incline Bench machine:
70x9
60x9,6,6

Incline DB fly:
20's x 12,10
25's x 7,6

flat DB fly:
20's x12,12
25's x 7,6

Pec deck:
90x8
80x12,10
90x9
100x7

Concentration Curl:
35x12,10
40x8,5

Reverse Curl machine:
50x12
60x10
70x6

Curl machine:
60x12
70x12
80x8
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Current weight 188 pounds
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  #46  
Old 07-24-2009, 02:07 AM
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Sampson Sampson is offline
Sampson is building strength
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7/23/09:

Shoulder Press machine behind the neck:
50x12,5,10,8,6

Rear Delt row (machine)
70x12
80x12
90x10
100x8

Side lat raise:
25's x 12,10,8,7

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

Bent Side lat raise:
25's x 12,10,8,6

push down:
80x12,10,8,7

reverse push down:
60x10,8,8

triceps OH DB press:
20x12,10,8
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Current weight 188 pounds
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  #47  
Old 07-30-2009, 02:06 AM
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Sampson Sampson is offline
Sampson is building strength
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7/29/09:

Low Row:

120x12
140x10 < use a 10lb increment from now on
150x10
160x6

Wide Grip Pull Down:
130x12,10
140x6,7

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

Straight Arm Pull down:
60x12,10
70x8,6

Hypers
40x10,10,10

Shrug:
150x12
160x10
170x10
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Height: 6'-2"
Current weight 188 pounds
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  #48  
Old 08-01-2009, 11:33 PM
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Sampson Sampson is offline
Sampson is building strength
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Location: Mandeville, LA
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8/1/09:

Flat Bench Press (Machine)
100x12
110x10
120x8,7
130x4

Incline Bench (Machine)
60x12
70x8,7
60x6

DB Fly:
20x12,12
25x8,7

Incline DB Fly:
20x12,8,6

Pec Deck:
80x12
90x10
100x9,6

Concentration Curl:
35x12,10
40x8

Reverse Curl:
60x12
70x10,8

Curl:
60x12
70x12
80x10
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Height: 6'-2"
Current weight 188 pounds
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  #49  
Old 08-02-2009, 11:33 PM
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Sampson Sampson is offline
Sampson is building strength
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Join Date: May 2009
Location: Mandeville, LA
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8/2/09:

Chest expander workout:
overhead downward pull, knuckles in
1x15
2x20,15,15

Back press:
2x12,10,8

Front Chest Pull:
2x8,6,5, isometric


overhead downward pull, knuckles out
2x10,10,9
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Current weight 188 pounds
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  #50  
Old 08-05-2009, 02:09 AM
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Sampson Sampson is offline
Sampson is building strength
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Location: Mandeville, LA
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8/4/09:

Low Row:
120x12
130x12
140x10
150x8
160x6

Wide Grip Pulldown:
130x12,12
140x8,6

Close Grip Pulldown:
130x12
140x10,10
150x8

Straight Arm Pulldown:
60x12,12,12
70x6

Weighted Hypers:
40x12,10,8

Shrug (lever)
150x10
160x10
170x8
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Current weight 188 pounds
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