Sampson's Log

[Sampson]

5/8/09:

2.83 mile run on treadmill in 27:34

[Sampson]

Before you ask, I am going to explain that my workouts will vary with the exercises occasionally because I am going back and forth between work on the road and home, and the equipment varies, so the exercises will vary. I was previously doing a strength routine with the equipment at home, however, since I will be mostly travelling to the same spot on a regular basis, and the equipment is more suited towards bodybuilding, that is my focus right now, and I may find that I like it better. I'll just have to wait and see how it goes in the long run.

[Sampson]

5/9/09:

Shoulder day:
Seated shoulder press (machine)
40x10
60x10,8
50x9,6

Bent Reverse DB Raises:
15'sx10
20'sx4sx10r

Front DB Raises:
25'sx10rx4s

Side Lateral Raises:
25'sx10rx3s

Cable Front Pull:
Sampson expander, 1 black cable (40# at 2x length)
1 black cable x 12,10,8,8

[Sampson]

5/10/09:

Leg Extension:
40x12
70x12rx3s
80x10r x 5s
80x8

Leg Curl:
50x12
60x4 < too heavy
50x12,10,10,8,10,8

Single leg calf raise with 40# DB
10,10,9

[Sampson]

5/12/09:

Flat Bench (machine)
90x12
110x10
130x8,7,6

Incline Bench (machine)
60x12
80x9,7
70x8,6

Pec Deck
90x12,10
100x8,8
110x5

Reverse Push down:
50x12
60x10
70x8,7,6

Pushdowns:
70x12
80x5
70x9,8,6

Cable Chest Crossing:
(1) 40# expander cable (when stretched to 2x length = 40#)
12,10,10

[Sampson]

5/15/09: (at home)

Bent Over row:
80x10
130x10
150x8,8,6

Pendlay row:
130x10,6
110x10
120x8
110x10

Pullover:
60x4sx10r

Weighted hypers:
30x10
35x10
30x10

Curl:
60x10
80x10,10,8

Prone Incline Curl:
60x10,8,8

Reverse Curl:
60x10
70x10x10

[Sampson]

5/17/09:

Flat Bench:
130x10
150x10
160x6
155x7

Incline Bench:
110x8
110x6
90x8
90x8

DB Fly:
20x10
25x7
20x10

Cable Crossovers:
40# x 10,10,10

Close Grip Bench Press:
90x10
95x9
92x9

BW Dips:
8,5,3

Lying Triceps Ext:
50x10,8,8

[Sampson]

5/18/09:

Full Squats:
90x15
95x15
150x12
170x10
190x8
200x5 <too heavy to finish all the reps and sets

SLDL:
160x10,8
150x10,10

Calf Raise:
130x12
150x12,12,10,8,7
130x8

Sumo DL:
150x10
200x8
220x6,6,6

[Sampson]

5/20/09:

Standing BB Mil press:
60x12
80x10
100x8
110x6
110x5

Rear Delt row:
110x12
130x10
150x8,6,6

Side Lat Raise:
25x10,10,10

Bent Over Lat raise:
25x10,10,8

BB Front Raise:
60x10,10,10

Shrug:
180x10,10,9

[Sampson]

In 6 weeks in Canada, I've lost my heat adaptaion for working out in Louisiana. I'll need to workout in the early AM when home. It's 75 right now, and humid, so it feels very uncomfortable. My family noticed it instantly when I arrived home. I tried working out in the garage and really could not do much because of the heat and humidity.