Sampson777's journal

[Sampson777]

First post in my journal here: (I am 50)

7/8/06:

Full Squat: 130#/ x14r x10r x8r
Lunges: 90#/ x10r x10r x8r
SLDL: 150#/ X11r X10r X9r
Calf Raise: 130#/ x14r x13r x10r

[joed]

Welcome to the club.

[Gunn27]

Welcome aboard. Care to share your experience level, current stats and goals?

[Sampson777]

7/11/06:

Deadlift: 180#/ x8r x3s
Bent Over Row: 100#/ x12r x14r
110#/ x9r
Shrug: 160#/ x10r x10r x9r
curl: 80#/ x10r x10r x6r
Prone Incline Curl: 60#/ x10r x7r x4.5r

I am 6'-2" tall, 180#. Been lifting since January. I would like to bench my weight by the end of the year.

[mom24boys]

waves hiyas :)

[Hibiscus09]

Welcome, Sampson! Good luck in benching your weight!

[Sampson777]

7/14/06:

Full Squat: 140#/ x10r
145#/ x11r x8r
Lunges: 95#/ x10r x10r x9r
SLDL: 160#/ X10R
165#/ X8R X8R
Calf Raises: 140#/ x15r x15r x10r

[mom24boys]

Have a great weekend.

[Sampson777]

I plan on running tomorrow, but only if I wake up early enough. It's forecast to be 100 degrees tomorrow.

[Sampson777]

7/16/06:

72 minuite workout

Bench Press: 110#/ x5r
115#/ x10r x8r
Incline Bench Press: 90#/ x7r
85#/ x6r
80#/ x4r
Military Press: 60#/ x6r
65#/ x9r x6r
Shoulder Press" 55#/ x9r
Rear Delt Row: 60#/ x10r
70#/ x8r x8r
Skull Crusher: 60#/ x8r x3r
50#/ x5r
Triceps Extension: 40#/ x7r x5r x5r

[Sampson777]

7/19/06:

3.2 mile run in 31 min.

[RioGringo]

Glad you decided to post a journal here ... best decision I ever made.

You will get great advise and thoughts here.

And what a great Christmas present to bench with the 45's on each end PLUS ! :D

Stay with it and it WILL happen !

[Sampson777]

And what a great Christmas present to bench with the 45's on each end PLUS ! :D

Stay with it and it WILL happen !
To bench my weight, I'll need to bench 180#, a 45 and a 25 on each end.

[RioGringo]

You will get it ! Just stay on it and remember that your Triceps will really help you get that 180 Bench.

Looking good on the bench now, do you know what you can max bench now?

I know I can finally bench my weight, but I haven't tried to max out ... afraid of hurting myself - serious :(

[Sampson777]

7/20/06:

41 minuite workout

Deadlift: 140# x 8r
150# x 8r
180# x8r x8r
Bent Over Row: 100#/ x8r
120#/ x8r x9r
Shrug: 160#/ x8r
170#/ x8r x8r
Curl: 80#/ x10r x8r x5r
Prone Incline Curl: 60#/ x10r x6r

[Sampson777]

You will get it ! Just stay on it and remember that your Triceps will really help you get that 180 Bench.

Looking good on the bench now, do you know what you can max bench now?

I know I can finally bench my weight, but I haven't tried to max out ... afraid of hurting myself - serious :(

I don't max out any more. I've had an inguinal hernia in the past, and have a current very small umblical hernia, which the doctor just said to watch in May. There is no pain, and it has not gotten any larger. He said it could just stay the same the rest of my life, with no consequences.

[RioGringo]

Good Plan ... reason why I don't myself at 40 ;)

[Sampson777]

7/24/06:

Squat: 145#/ x10r x10r x9r
Lunges: 95#/ x11r x9r x9r
SLDL: 165#/ x12r x10r x10r
Calf Raise: 145#/ x3 sets of 10r

[Sampson777]

6/26/06:

Warmup: circles
Bench Press: 115#/ x9r x9r x6r
Military Press: 65#/ x11r x6r 60#/ x6r
Skull Crusher: 60#/ x7r 50#/ x8r x7r
Triceps Ext: 40#/ x8r x6r (could not do a third set)

[Sampson777]

7/31/06:

Deadlift: 140#/ x7r ; 160#/ x8r ; 180#/ x8r ; 190#/ x8r ; 195# / x6r
Bent Over Rows: 120#/ x10r ; 130#/ x8r x8r
Rear Delt Rows: 100#/ x8r x8r x7r
Prone Incline Curl: 60#/ x14r x8r x8r x5r

Note: cannot do the reverse curl yet, as my forearm injury is not healed enough.

[Sampson777]

8/5/06:

Flat Bench Press: 100#x5r
110# x 8r
120# x10r
125# x4r
Military Press: 60# x5r
70# x6r
75# x6r
80# x5r
Standing Triceps ext: 40# x6r
50# x6r x5r
Self Resistance Neck Work

Really love the new rack.

[joed]

...Note: cannot do the reverse curl yet, as my forearm injury is not healed enough.

Re: your injury, here's what I've been using for about 6 months whenever mine flares up. I've tried others but they're either too restrictive - can't use them while lifting, or too uncomfortable. This one works terrific for me.

http://www.elbowaid.com/

[Sampson777]

Re: your injury, here's what I've been using for about 6 months whenever mine flares up. I've tried others but they're either too restrictive - can't use them while lifting, or too uncomfortable. This one works terrific for me.

http://www.elbowaid.com/
Thanks. I might try it.

[Sampson777]

8/7/06:

Squats: 140#/ x5r
150#/ x10r x8r x8r
Pullovers: 40#/ x6r x7r x6r
SLDL: 160#/ x6r
165#/ x8r x5r

Ran out of time. May do Calf raises this PM

[Sampson777]

8/10/06:

Deadlift: 160#/ x5r
180#/ x5r
200#/ x6r
Bent Over Row: 100#/ x8r
120#/ x10r
130#/ x10r
Rear Delt Row: 100#/ x6r
90#/ x9r
100#/ x7r
Prone Incline Curl: 70#/ x9r x7r x5r

Note: Less forearm pain with the rows this week than last week.

[Sampson777]

8/14/06:

35 degree incline bench, elbows out:
60# x7r
80# x7r
90# x10r
100# x5r
95# x8r

Side Lateral Raise:
20#/ x8r x8r x9r

Standing Triceps Ext.
45#/ x10r x6r x5r

Self Resistance Neck Work

[Sampson777]

8/18/06:

Squats:
150# x5r
160# x5r
165# x6r

Pullovers:
40# x6r
45# x6r
50# x5r

SLDL:
170# x5r
175# x5r
180# x6r

Calf Raise:
150# x10r
160# x9r x9r

[Sampson777]

I've switched to the Vince Gironda 10-8-6-15 method of working out.

Deadlift:
100# x10r
150# x8r
190# x6r
65# x15r

Bent Over Rows:
65# x10r
95# x8r
130# x6r
40# x15r

Rear Delt Rows:
50# x10r
75# x8r
100# x6r
40# x15r

Curl:
40# x10r
60# x8r
80# x6r
40# x15r

[Sampson777]

8/23/06:

Squats:
80# x10r
120# x8r
165# x6r
55# x15r

Lunges:
50# x10r
75# x8r
100# x8r
120# x5r
40# x15r

SLDL
100# x10r
150# x8r
200# x6r

Calf Raises:
140# x15r x10r x10r

[Sampson777]

8/24/06:

Rear Delt Row:
50# x10r
95# x8r
105# x6r
80# x15r

Incline Bench Press:
60# x10r
80# x8r
90# x10r
100# x5r
90# x5r
80# x5r
60# x10r
40# x15r

Bent Over Row:
80# x10r
110# x8r
135# x6r
100# x12r

Standing Triceps Ext:
40# x10r
50# x6r
45# x6r
40# x6r

Prone Incline Curl:
40# x10r
60# x8r
70# x6r
60# x10r

[Sampson777]

8/26/06:

Squats:
90# x10r
135# x8r
180# x6r
130# x15r

Lunges:
90# x10r
120# x8r
160# x3r
110# x13r

SLDL:
100# x10r
150# x8r
200# x6r
100# x15r

Calf Raise:
90# x10r
140#x8r
180# x8r
185# x6r
140# x15r

[Sampson777]

8/28/06:

Flat Bench:
70# x10r
105# x8r
130# x7r
135# x4r
80# x15r

Mil Press:
45# x10r
65# x8r
85# x5r
40# x9r

Bent Over Row:
70# x10r
110# x10r
135# x7r
150# x6r
60# x15r

Lying Triceps Extension:
40# x10r
45# x8r
50# x6r
40# x7r
20# x15r

Curl:
40# x10r
60# x8r
80# x6r
40# x17r

[jtroster]

Good looking workouts.

[Sampson777]

8/29/06:

Squats:
90# x10r
140#x8r
180# x3r (too much weight)
90# x15r

Lunges:
65#x10r
100#x8r
130#x8r
90#x15r

SLDL:
80#x10r
100#x10r
140#x10r
180#x7r
140#x10r

Calf Raise:
90#x15r
110#x15r
130#x15r
150#x9r

[Hibiscus09]

Morning, Sampson! :) You're doing great!

[Gunn27]

Good looking workouts.I agree, workouts look really good. Keep up the great work! :)

[Sampson777]

9/1/06:

Decline Bench:
60#x8r
80# x8r
This position is too hard to get into on my flat/incline bench. Will use hand position on flat bench from now on.

Flat Bench:
100#x8r
125#x8r
125#x7r

Side Lateral Raise:
20#x8rx3s
22.5# x7.5r

Lying Tri ext:
40#x8r
45#x8rx2s
50#x8r

Self resistance neck

[Sampson777]

It's a bit difficult to get into the decline position with this: http://www.newyorkbarbells.com/90655.html bench, but all I really need to do is move the bar lower on the chest.

[Sampson777]

Decline is not a problem, all I need to do is get used to the position.
9/2/06:
Deadlift:
130# x6r
170# x6r
180# x6r
190# x6r
200# x6r
205# x6r

Bent Over Row:
100# x6r
120# x6r
130# x6r
140# x6r
155# x6r
160# x6r

Rear Delt Row:
60# x6r
80# x6r
100# x6r
105# x6r
110# x6r
115# x5.5r (could not get the bar quite high enough on the last rep)

Prone Incline Curl:
65# x6r
75# x6r
80# x6r
85# x5r x2s
85# x4.5 (Not quite high enough on the last rep)

[Sampson777]

9/3/06:

Squats:
90#x6r
140#x6r
150#x6r
155x5r
150#x6r
150#x5r

Pullovers:
40# x6r x4sets

Lunges:
80#x6r
110#x6r
120#x6r
125#x6r
130#x6r
135#x6r

Calf Raises:
90#x6r
120#x6r
130#x6r
140#x6r
150#x6r
160#x6r

[Sampson777]

9/04/06:

Cardio day: 3 miles running 28 minuites.

[Sampson777]

9/6/06:

Deadlift:
150# x6r
165# x6r
175# x6r
190# x6r
205# x6r
220# x8r

Bent Over Row:
100# x6r
120# x6r
135# x6r
150# x6r
165# x7r
180# x6r

Rear Delt Row:
80# x6r
100# x6r
105# x6r
115# x6r
120# x6r
125# x6r

Curl:
60# x6r
80# x6r
85# x6r
90# x6r
95# x4r
90# x4r

[Sampson777]

9/07/06:

Decline Bench:
80# x6r
100# x6r
110# x6r
125# x6r
130# x6r

Military Press:
40# x6r
60# x6r
75# x6r
80# x6r
85# x4r
75# x4r

Laying Triceps Ext:
40# x6r
45# x6r
50# x6r
55# x6r
60# x5r
50# x6r

Self Resistance Neck Work

[Sampson777]

9/9/06:

Squat:
100# x6r
110# x6r
130# x6r
160# x6r
175# x5r
160# x5r

Pullovers: (I need to do these with the bench parallel to my body until I get stronger)
Bench Parallel to body
40# x4s x6r
40# x7r
40# x6r

SLDL:
130# x7r (Felt so easy I forgot to do just 6)
150# x6r
170# x6r
180# x6r
185# x6r
180# x6r

Calf Raises:
110# x6r
130# x6r
140# x6r
160# x6r
165# x2s x6r

[Sampson777]

9/11/06: 3 mile run in 30 minuites

[Sampson777]

9/13/06:

Deadlift:
155# x6r
170# x6r
180# x6r
200# x6r
210# x6r
225# x6r

Bent Over Row:
100# x6r
125# x6r
140# x6r
160# x6r
180# x6r
185# x5r

Rear Delt Row:
90# x6r
110# x6r
120# x6r
125# x5r
110# x6r
110# x4.5r
90# x6r

Prone INcline Curl:
65# x6r
70# x6r
75# x6r
80# x6r
85# x5r
80# x4r

[Sampson777]

9/14/06:

Flat Bench Press:
90# x6r
110# x6r
120# x6r
125# x6r
130# x4r

Side Lat Raise:
15# x6r
20# x6r
22.5# x6r x2sets
20# x6r x2 sets

Lying Triceps Ext:
40# x6r
45# x6r
50# x6r
55# x6r
60# x5r
55# x6r

Self Resistance Neck work

[Sampson777]

9/15/06:

Squats:
100 x6
120 x 6
140 x 6
150 x6
160 x 6

Pullovers (bench perpendicular to body)
25 x 6 (too light)
40 x 12
45 x 8
45 x 4
40 x6
40 x6

Lunges:
90 x6
110 x6
120 x6
125 x6
130 x6

Calf Raise
110 x 10
120 x6
130 x6
140 x6
155 x6
170 x6

Question: on the calf raises. Is the platform supposed to be high enough that your heels do not touch in the lowest position?

[jtroster]

On calf raises I like to go down as low as possible to get a full stretch.

[Sampson777]

9/17/06:

Cardio (running the dogs)
3.2 mile run in 32:04

[Sampson777]

9/18/06:

Deadlift:
130x5
155x5
180x5
205x5
225x5

Bent over row:
100x9
120x5
140x5
160x5
175x5

rear delt row:
90x5
100x5
110x5
115x5
120x5

Curl:
40x5
50x5
60x5
70x5
80x5

PI curl:
60x5
60x6
80x5
85x5
90x3

[Sampson777]

9/20/06:

Decline Bench:
75x5
90x5
105x5
120x5
130x5

Flat Bench:
75x5
90x5
105x5
120x5
135x2

Mil Press:
50x5
60x5
70x5
80x5
85x3

Side Lat Raise:
15x5
17.5x5
20x5
22.5x5
22.5x6

Lying Triceps Ext:
40x5
45x5
50x5
55x5
60x5.5

Self Resistance Neck

[Sampson777]

9/22/06:

Squats:
110x5
130x5
140x5
155x5
180x5.5 add 5 pounds next time

Pullovers (Bench parallel to body)
40x6
45x5
50x5
55x5
55x5
tried rotating bench and using 40 pounds - too hard

SLDL:
130x5
150x5
160x5
175x5
180x6 add 5 pounds next time

Calf Raises:
(Note: done on a higher platform than before - the correct height. Had a balancing problem)
60x5
90x5 (too hard to balance)
70x6
80x5

[Sampson777]

9/23/06:

2 mile warm up walk/run with our collie

2 mile run in 15:12 with our golden retriever.

[Sampson777]

9/25/06:

Deadlift:
130x5
155x5
180x5
205x5
230x5

Bent Over Row:
110x5
130x5
150x5
170x5
185x5

Rear Delt Row
85x5
95x5
105x5
115x5
125x5

Prone Incline curl:
50x5
60x5
70x5
80x5
85x5

Curl:
55x5
65x5
75x5
85x5
90x5

[Sampson777]

9/26/06:

Decline Bench:
80x5
95x5
110x5
125x5
135x6

Flat Bench:
80x5
95x5
110x5
125x5
135x3

Mil Press:
50x5
60x5
70x5
80x5
85x6

Side Lateral raise:
15x8
17.5x5
20x5
22.5x5
25x7

Lying Triceps ext:
45x5
50x5
55x5
60x5
65x5

[Hibiscus09]

Nice workouts, Sampson! :)

[Sampson777]

9/29/06:

Squat:
115x5
135x5
145x5
160x5
185x5.5

Pullovers with bench AT 90 DEGREES to body
25x5
35x5
40x5
40x5
40x6

SLDL
135x5
155x5
165x5
180x5
185x5

Calf Raise: working on balancing problem
40x5
60x5
60x5
80x6
80x5
100x6
140x5 had to lower platform by 1/2" to balance.

[Sampson777]

10/3/06:

4 mile run in 33:31

[Sampson777]

10/4/06:

Deadlift:
135x5
160x5
185x5
210x5
230x7

Bent Over Row:
115x5
135x5
155x5
175x5
190x7

Rear Delt Row:
90x5
100x5
110x5
120x5
130x6

Curl:
60x5
70x5
80x5
90x5
95x5

prone incline curl:
55x5
65x5
70x5
80x5
85x4.5

[Sampson777]

10/5/06:

Flat Bench:
80x5
95x5
110x5
125x5
135x5 (just barely 5)

Mil Press:
55x5
65x5
75x5
85x5
90x5

Side Lat Raise:
17.5x5
20x5
22.5x5
25x5
27.5x5

Lying Tri Ext:
50x5
55x5
60x5
65x5
70x5

[Sampson777]

10/06/06:

Squat:
120x5
140x5
150x5
165x4
165x5
180x5

Pullovers (bench perpendicular)
40x5
40x5
45x5
45x5
40x5
40x5

SLDL
140x5
160x5
180x5
190x6

Lunges:
80x5
95x5
110x5
125x5
140x5

Calf Raises:
50x5
70x6
90x6
110x8
140x5
150x11

[Sampson777]

10/10/06:

Deadlift:
140x5
165x5
190x5
215x5
235x6

Bent Over Row:
120x5
135x5
160x5
180x5
195x6

Rear Delt Row:
95x5
105x5
115x5
125x5
135x5

Prone Incline Curl:
55x5
70x5
80x5
85x5
90x4.5

[jtroster]

Strong workout there Sampson.

[Sampson777]

Strong workout there Sampson.
Thanks. My goal is to add 5 pounds a week to each exercise, but If my body says otherwise, I'll do it.

[Sampson777]

10/12/06:

Decline Bench:
85x5
100x5
115x5
130x5
140x4

Mil press:
60x5
70x5
80x5
90x5
90x2

Side Lat raise:
20x5
22.5x5
25x5
27.5x5
27.5x8

Lying Triceps Ext:
55x5
60x5
65x5
70x5
70x4.5

Self Resistance Neck (note this is only (4) 10 second stretches, and (4) 10 second holds)

[Sampson777]

10/14/06:
Squat:
125x5
145x5
155x5
165x5
175x5
185x6 <Oops, I accidently did 6 sets!

Pullovers:
40x5
40x7
40x5
40x5
40x6

SLDL:
145x5
165x5
180x5
190x5
195x5

Calf Raises < I'm still having balancing problems with this. Any Suggestions?
100x8
110x10
130x9
150x7
160x7
130x7

[Sampson777]

10/16/06:

Deadlift:
145x5
165x5
195x5
220x5
230x5

Bent Over Row:
130x5
140x5
165x5
185x5
190x5

Rear Delt Row:
90x5
110x5
120x5
130x5
135x6

Curl:
60x5
70x5
80x5
90x5
95x6

[Sampson777]

10/18/06:

Flar Bench:
85x5
100x5
115x5
130x5
140x2

Mil Press:
65x5
75x5
85x5
90x5<done, could not do another set

Side Lat Raise:
22.5x5
25x5
27.5x5rx3s

Lying Triceps Ext:
55x5
60x5
65x5
70x5
75x3

[pastorgbc]

Very nice routine. I like the volume and intensity.

Good luck with things.

Ray

[Sampson777]

I'm thinking of going to 4x8, and ramping the weights by about 15% of the max weight at 8 reps each time. What do you think? specifically of the amount of ramping, since I do not know what the standard is.

[pastorgbc]

I'm thinking of going to 4x8, and ramping the weights by about 15% of the max weight at 8 reps each time. What do you think? specifically of the amount of ramping, since I do not know what the standard is.
Here is what I would do: I would go to 4 sets, and use a weight you know you can get for 12 reps, but not 15. The next week I would do the same thing, but use a weight you can get for 10, but not 12. The following week, you should have a feel for what you can do 4x8, but not 4x10. From there, I would set a goal to try to move up in weight every other week. You can do this for as long as you like, and I think you will see some good gains.

Ray

[Sampson777]

Here is what I would do: I would go to 4 sets, and use a weight you know you can get for 12 reps, but not 15. The next week I would do the same thing, but use a weight you can get for 10, but not 12. The following week, you should have a feel for what you can do 4x8, but not 4x10. From there, I would set a goal to try to move up in weight every other week. You can do this for as long as you like, and I think you will see some good gains.

Ray

Would you use the same weight per set, or ramp the weights between sets?

[pastorgbc]

Would you use the same weight per set, or ramp the weights between sets?
I like to use the same weights for each set. That way, I know that my first working set is a true working set.

Ray

[Sampson777]

I like to use the same weights for each set. That way, I know that my first working set is a true working set.

Ray

Thank you, I'll try it.
Your Brother in Christ, Britt

[Sampson777]

I've decided to alternate 4x8 with 3x10. Do 4x8 the first time with the exercise, then the next time for each exercise, do 3x10. The third time the exercise is done, weight is added, and I'll go back to 4x8.

[pastorgbc]

I think that sounds like an excellent strategy. I'll be looking forward to seeing your progress.

In Christ,
Ray

[Sampson777]

10/19/06:

Squat:
150x3sx10r

Pullovers (bench parallel- I picked bench parallel because it is easier on the abs)
40x10
45x2sx10r

SLDL:
155X3X10

Calf Raise: (Platform 4 plywood pieces high)
110x10
130x3x10

Note: the higher reps feel like a better workout to me.

[Hibiscus09]

Nice workout, Sampson! :)

[Sampson777]

10/20/06:

Deadlift:
190x10x2
185x5

Bent Over Row:
150x10x3

Rear Delt Row:
110x10x2
110x9

Prone INcline Curl
70x10
10x8x2

[Sampson777]

39 minuite workout:
10/22/06:

Decline Bench Press:
110x10x2s
x9

Mil Press:
70x9
60x10x2s

Side Lat raise:
20x10x3s

Lying Tri Ext:
55x10x2s
x7

Self Resistance Neck

[Sampson777]

10/25/06:
Morning weight: 183
Workout length 60m

Squats:
warmup: bar x 10
155#x8reps x 4sets

Pullovers parallel bench:
45# x 8r x 4s

SLDL:
155# X 10r x 3s

Calf Raise: still working on balance
135# x8r x2s
135# x7r
130# x10r

[pastorgbc]

Hey brother,

Excellent workouts. Hang in there with the calf raises.

Ray

[Sampson777]

10/27/06: Great workout.

I set up a temporary (until my middle daughter gets her room clean, she is 13) mirror in the garage to check my technique.

Deadlift:
Warmup: 130x5
200x8
220x8rx2s

Bent Over Rows (Felt extra strong on this today)
155x8rx2s
155x9
160x10

Rear Delt Rows:
115x8rx4s

Reverse Curl (I've had an injury which is GRADUALLY improving, havn't done this exercise for months)
40x8
50x8

Curl:
70x8
75x8
80x8
85x7 <failed

[Sampson777]

10/28/06:
60 minuite workout
Morning weight: 183

BB Flat Bench Press:
110x8
120x8
125x8
130x7
130x6 < Failed

BB Military Press:
75x8
80x8
80x7
75x5

Side Lateral Raise:
25x8rx4s

BB Lying Triceps Ext:
60# x 8r x4s

[pastorgbc]

Good stuff there, Sampson. Your workouts both days are solid.

How does it feel doing your military presses the day after the rear delt rows? I have to work rear delts on the same day I do shoulder pressing (or at least take a day break in between) as I will tend to get some tightness in the shoulder girdle.

Ray

[Sampson777]

Good stuff there, Sampson. Your workouts both days are solid.

How does it feel doing your military presses the day after the rear delt rows? I have to work rear delts on the same day I do shoulder pressing (or at least take a day break in between) as I will tend to get some tightness in the shoulder girdle.

Ray
They feel only like I worked them, not bad. The reason I seperate them is one exercise is push, and the other is pull. Also, I am planning on doing more ramping with the sets, like I did with the 5x5 system. (A suggestion from another forum)

Something like this:
Bench Press:
80x3
95x3
110x3
125x3
140x8rx4s

[Sampson777]

10/30/06:

Squats:
115x8
130x8
145x8
160x8

Parallel Bench Pullovers:
35x8
40x8
45x8
50x8

SLDL:
115x8
130x8
145x8
160x8

Calf Raises: <Balance Improving
95x10
110x10
125x10
140x10rx2s

[Sampson777]

11/1/06:

Low on time today, chest only:

Decline Bench Press:
Warmup:
75x5
90x8 < should have done just 5
100x4
Working:
130x5rx2s
130x6
130x5

[Sampson777]

11/4/06:

Flat Bench Press:
80x5
95x5
105x5
135x5
135x5
140x5
140x4
135x3

Decline Bench Press:
110x10
120x8
125x7
115x6

Standing Triceps Ext:
40x6
50x6
55x6
50x8
50x8
50x6

[Sampson777]

11/06/06:

Deadlift:
75x12
155x6
190x3
220x5rx5s

Bent Over Rows:
55x12
115x6
140x3
165x8rx3s

Prone Incline Curl:
165x8rx3s

[Sampson777]

11/10/06:

Military Press:
40x12
55x6
60x3
85x5rx5s
90x5
95x4

Rear Delt Row:
40x12
80x6
100x3
125x5rx5s
110x6

Side Lateral Raise:
10x12r
15x6
20x3
27.5x5rx5s

Cuban Rotations:
40x5rx5s

[Sampson777]

11/11/06:

Good run today. 4 miles in 31:39

[Sampson777]

11/12/06:

Squats:
60x12
120x6
145x3
170x8rx3s
170x6

Pullovers <these seemed easier today, so I did them with the bench perpendicular
25x12r
40x8rx4s

SLDL
60X10
120X5
150X3
165X8RX3S
165X4

Calf raise
40x12
80x6
150x7 <balance problems
130x14rx2s

[Sampson777]

11/14/06: Morning weight: 188 Lbs 50 Min. workout

Flat Bench Press:
50x12
100x6
120x3
140x5
145x3
140x5
140x4
140x4

Standing Triceps Ext:
40x10
50x3
60x5rx4s
60x6

[pastorgbc]

Hey brother,

Nice workouts. And that is an excellent time for four miles. You must have been chuggin.

Ray

[Sampson777]

Hey brother,

Nice workouts. And that is an excellent time for four miles. You must have been chuggin.

Ray
Thanks, brother,
I could not have gone much faster in the run. I used to run ALOT, about 25 years ago.

[Hibiscus09]

Great job on the workouts, Sampson! I definitely cannot run that fast. :p

[Sampson777]

11/16/06:

Deads:
80x1
160x1
200x1
230x5
230x5
235x5
230x5

Bent Over Row:
130x3
170x5rx4s

PI Curl:
60x2
70x2
80x6rx3s

[Sampson777]

11/17/06:
4 mile run 33:10

[Sampson777]

11/18/06:

Seated 80 deg. incline overhead press:
40x3
60x1
80x1
90x1
100x5
101x5
105x2
101x4
100x2
90x5
80x5

Rear Delt Row: (almost touching neck)
80x3
90x1
110x1
130x6
135x5
130x5rx3s

Cuban Rotations:
40x5
41x5
45x5
45x5
46x5

L-Laterals:
10x5
20x10
25x5

Side Lateral Raise:
25x1
30x5rx5s

[Sampson777]

11/12/06:

Full Squats:
90x2
110x1
130x2
150x1 < 3" short of all the way down
150x5 < 3" short of all the way down
145x5rx5s < all the way down

Pullovers:
40x1
45x8
45x8
45x7

SLDL:
40X2
110X2
160x1
170x8
170x8
170x5

Calf Raise:
40x2
110x2
130x15
135x10
135x11

[pastorgbc]

Good morning, brother. I hope you had a great Sunday.

I see the strength gains coming on the leg workouts. Your an inspiration to all us old guys.

Ray

[Sampson777]

Good morning, brother. I hope you had a great Sunday.

I see the strength gains coming on the leg workouts. Your an inspiration to all us old guys.

Ray
Yes, I had a great Sunday.

I just stay consistent and the strength gains come.

[Sampson777]

11/21/06:

4 mile run in 32:45

[Sampson777]

By the way, I've only been lifting for 11 months.

[pastorgbc]

11/21/06:

4 mile run in 32:45
I am envious of your run times. They are excellent.

It looks like someone is coming up on the 1 year anniversary of being bitten by the iron bug. Congratulations, brother!

Ray

[Sampson777]

I am envious of your run times. They are excellent.

It looks like someone is coming up on the 1 year anniversary of being bitten by the iron bug. Congratulations, brother!

Ray

Thanks. I've run marathons and ultra marathons in the past. It will have been a year on Jan. 1.

[Sampson777]

11/22/06:

Bench Press
60x3
90x2
130x2
145x5
150x5
150x5
150x3

Lying Triceps Ext:
60x2
70x5
75x7
75x5
75x4

[Sampson777]

11/24/06:

Deadlift:
130x2
160x1
200x1
230x5
235x5
240x5
241x7
240x4

Bent Over Row:
130x1
170x1
170x1
180x7
180x6
180x6

Curl:
90x10
90x8
90x5

[Sampson777]

3 mile run in 31:20
Note: all the runs previously listed as 4 miles are actually 3 miles. Remeasured it today.

[Sampson777]

11/26/06:
Morning wt: 186#
60 min workout

Mil Press:
40x2
60x1
80x2
90x3
105x5
105x5
100x3
90x4

Rear Delt Row:
90x1
110x1
130x6rx2s
130x5rx3s

Cuban Rotations:
40x1
45x1
50x8
50x7
45x6
40x6

Side Lat Raise:
25x1
30x6rx2s
30x5rx3s

[Sampson777]

11/28/06:

Full Squats:
40x2
110x1
130x2
150x5rx3s
150x4

Perpendicular bench Pullovers:
40x1
50x8rx4s

SLDL:
130X2
150X2
170x8rx3s

Calf Raise:
80x3
110x3
150x10rx3s

[Sampson777]

11/29/06:

Decline Bench Press:
90x1
110x1
130x1
150x5
155x4
155x5
155x5
155x3
130x6
110x7

Standing Triceps Ext:
40x2
55x5rx2s
50x5rx2s
long rest
50x6

[pastorgbc]

Super workouts, brother.

Ray

[Sampson777]

Super workouts, brother.

Ray

Thank you, brother. The workouts are really going well right now.

[Sampson777]

12/2/06:

Deadlift:
130x1
160x1
200x1
230x1
240x8
240x8
240x5

Bent Over Row:
130x2
180x8 (not quite high enough)
170x8rx3s

Reverse Curl:
40x6
60x3
70x8
70x10
75x3
70x6

Note: I have had a forearm injury near the elbow since Sometime around April or May, and have not been able to do any working sets of the Reverse Curl without pain until today. I would say the injury is about 90% healed and improving. It stopped getting better until I started doing the exercise with several rubberbands at the end of the fingers, and opening up the hand (or just using self resistance with the other hand). I do both hands this way, but the injury is in the right side. I have been doing this exercise for about 5 sets 20 reps per set, and 3x per day.

[Sampson777]

12/4/06:

Seated 80 degree overhead press:
40x2
80x1
110x2
105x3
100x4
100x4
100x2

Rear Delt Row:
80x1
110x2
120x5
130x5rx4s

Cuban Rotations:
40x1
45x5
50x5
45x5
45x5
45x4

Side Lat Raise:
25x2
25x6
25x6
25x5
25x6

[Sampson777]

12/6/06:

Full Squats:
110x1
130x2
150x5rx3s
150x4

Pullovers:
40x1
55x5rx5s

SLDL:
130x2
150x2
175x8
175x8
175x4

Calf Raise:
130x2
155x10
155x9
155x10

[pastorgbc]

Very nice workouts, brother.

Sorry to hear about the forearm. How's the running going?

Ray

[Sampson777]

Very nice workouts, brother.

Sorry to hear about the forearm. How's the running going?

Ray
Running takes more time. I'm concentrating on finding a job now.

[jtroster]

I'm concentrating on finding a job now.
Me too. How is it going?

[Sampson777]

Me too. How is it going?

I have an in person interview next Wendsday, a phone interview tomorrow at 9:30 mountain time, and a phone interview to be scheduled.

[Bob45]

Good luck to you!

[Sampson777]

12/9/06:

Bench Press:
110x1
130x1
155x4
150x4
150x5
150x2
130x5

Lying Triceps Ext:
40x1
60x1
70x5rx4s
70x3

[Sampson777]

Good luck to you!

Thank you.

[Sampson777]

12/16/06:

Deadlifts:
125x12
125x10
165x6
200x3
225x1
240x5rx4s

Bent Over Row:
130x5
170x1
175x5rx5s

Curl:
40x10
90x8rx3s
90x4

[Sampson777]

12/18/06:

Mil Press:
55x10
70x6
85x3
95x1
105x3
100x5
100x3
100x5
100x3

Rear Delt Row:
65x10
85x6
105x3
130x5rx5s

Side Lat Raise:
25x3
35x5rx5s

[pastorgbc]

Hey Brother,

The workouts are looking strong and solid.

You remain in my prayers and I hope that you are feeling the joy that comes with what the Christmas season commemorates.

Ray

[Sampson777]

Hey Brother,

The workouts are looking strong and solid.

You remain in my prayers and I hope that you are feeling the joy that comes with what the Christmas season commemorates.

Ray

Thank you. There are job good possibilities in Phoenix, AZ; Las Vegas; Dallas, TX and Connecticut.

I have been feeling down because of the ending job, but I am a bit better now. It comes in waves.

[Sampson777]

12/22/06:

Full Squats:
75x10
100x6
120x3
135x1
150x5rx3s
150x4

Pullovers:
40x1
60x5
55x8rx3s

SLDL:
80x10
120x6
160x1
180x5rx5s

Calf Raise:
80x12
115x6
120x3
165x10rx3s

[Sampson777]

Decline Bench Press:
80x10
110x6
130x3
130x8
130x8
130x5

Flat Bench Press
110x6

Standing Triceps Extension:
60x5rx3s
60x3

[Bob45]

Merry Christmas! Keep shoveling.

[Sampson777]

Merry Christmas! Keep shoveling.

Merry Christmas to you too.

[Original Poster]

MERRY CHISTMAS

[Sampson777]

12/26/06:

Deadlift:
130x2
170x1
200x1
240.5# x 5r x 5s

Bent Over Row:
130x1
177x5rx5s

Reverse Curl:
80x1
85x4<too heavy
72x8rx3s

You can tell from the listed weights what I got for Christmas, fractional weights.

[Sampson777]

12/28/06:
2 1/2 hours of shoveling snow and breaking up ice before we get another 2 feet of snow.

[Sampson777]

12/29/06:

Seated 80 degree overhead press:
40x2
80x2
100x1
105x1
110x4
107x3
106x5
106x4
105x2
80x7

Rear Delt Row:
80x2
110x1
130x5rx5s

Cuban Rotations:
40x1
45x5rx3s
46x5rx2s

[Sampson777]

12/30/06:

Full Squats:
75x8
110x3
140x1
155x1
151x5rx3s
151x3

Pullovers:
40x1
56x5rx5s

SLDL:
110x4
150x3
182x5rx3s
182x2

Calf Raise:
90x8
130x4
165.5 x 9
165.5 x 8
165.5 x9

[Sampson777]

12/31/06:

Flat Bench Press:
90x1
110x1
130x1
150x1
160x1
156x4
155.5x3
155.5x2
110x10
110x7

[Sampson777]

1/1/07:

Deadlift:
130x1
180x1
200x1
241.5x5
242x5
241.5x5rx3s

Bent Over Row:
130x1
180x5rx5s

Curl:
90x1
91x1
92.5x5rx5s

[Sampson777]

1/6/07:

Mil Press:
60x2
90x1
100x1
101x5
101.5x5rx2s
101.5x4
101x4

Rear Delt Row:
60x1
110x1
130.5x5rx5s

Cuban Rotations:
47x5rx4s
47x2

[Sampson777]

1/09/07:

Full Squats:
60x5
110x3
151x5
151x6
151x5
151x5
151x4

Pullovers (Bench Perpendicular)
57x8
58.5x6
60x6

SLDL
130x3
150x2
185x5rx3s

Calf Raise:
130x5
150x2
170x11
170x10
170x8

[Sampson777]

Flat Bench Press:
90x2
110x2
130x2
157x5
157x2
156x2
150x2
130x5

Lying Triceps Ext.
40x2
50x1
60x5
65x1
70x5rx3s
70x4

[Sampson777]

1/11/07:

Deadlift:
130x1
200x1
220x1
245x5rx3s

Bent over row:
130x1
185x5rx3s
185x4

Reverse Curl:< Right Forearm is 100% healed
80x5rx4s
80x4

[Sampson777]

1/15/06:

Seated 80 degree overhead press:
80x2
100x2
106x5
106x5
106x3
80x8

Rear Delt row:
80x8
110x4
132x5rx3s
131x5
131x4

Combo of Front Raise and Cuban Rotation:
46.5x5rx5s <last rep of last set was front raise only

[Sampson777]

Full Squats:
60x5
110x3
140x9
140x8
140x6

Pullovers:
57x8rx4s

SLDL:
130x3
170x8rx3s

Calf Raise:
130x6
180x10
180x10
180x8

[pastorgbc]

Hey Sampson,

The workouts look good, solid, and strong.

I hope everything is going great for you.

Ray

[Sampson777]

1/20/06:

Flat Bench Press:
90x8
120x4
145x8
145x5
140x4
130x5

Standing Triceps Ext:
40x5
50x8
50x8
50x6
50x5

[Sampson777]

6/20/07:

I'm back, except for the trip driving the U-Haul down to Louisiana.

(Seeing where I am after working out with the chest expander
and body weight exercises since the latter part of January)

Flat Bench Press:
90x5
110x5
130x5
140x3
145x1
150x1
160x1
155x5
155x3
150x3
130x8
130x3

Military Press:
60x3
80x3
90x5rx4s
90x3

Standing Triceps Extension:
40x5
45x2
55x6
55x5rx3s

[jtroster]

Long time, no see. Welcome back.

[Sampson777]

6/21/07:

6 hours of moving heavy furniture today.

[Sampson777]

7/12/07:

Deadlift:
130x1
200x1
220x2
240x3
245x5
246x5
247x5
247x5

Bent Over Row:
180x4
185x8
185x8
185x7

Curl:
80x10
80x10
80x5

[Sampson777]

7/14/07:
Short on time today, Full Squats only:

130x3
150x3
170x8
180x6
150x4

7/15/06:

Pullovers, perpendicular bench:
40x4
50x4< too heavy
40x10
40x10
40x8

SLDL:
110x5
130x3
150x3
170x8rx3s

Calf Raise:
130x5
150x4
170x10rx3s

[Sampson777]

7/19/07:

Flat Bench Press:
110x4
130x3
140x4
150x5
150x5
150x4
150x3

Incline Bench
90x4
100x3
95x5rx4s
95x4

Decline Bench (don't have correct equipment for dips)
90x5
110x7rx2s
110x3

Standing Triceps Ext: <tired from previous exercises
50x5
45x4
40x4

[Sampson777]

7/20/07:

Deadlift:
130x4
180x5
200x3
220x1
240x1
245.5x5rx3s

Bent Over Row:
130x3
180x1
187x8rx3s

Rear Delt Row:
110x3
120x6
120x7
120x5

Curl:
80x10
85x7
90x2
100x6
100x5
100x3

Note: I am finding out exactly where I am in some of the exercises, since I was using the chest expander for several months, and am now back on weights.

[Sampson777]

7/28/07:

Seated 80 degree overhead press:
80x5
85x5
90x3
100x1
100x7
100x7
100x4

combination of Front Raise and Cuban Rotation:
40x1
45x2
47x5rx4s
47x3

Side Lateral Raise:
20x10
20x8
20x8

[Sampson777]

8/4/07:

Squats:
90x3
110x3
130x2
140x1
145x6r x 3s
145x5

Pullovers
40x1
45x10
45x10
45x8

SLDL:
110x2
130x2
150x10
150x10
150x7

Calf Raise:
130x5
150x10
150x9
150x10

I'm going to get lifting gloves. Here, in Mandeville, LA, my hands get covered with sweat, which affects the grip.

[Sampson777]

8/4/07:

Squats:
90x3
110x3
130x2
140x1
145x6r x 3s
145x5

Pullovers:
40x1
45x10
45x10
45x8

SLDL:
110X2
130X2
150X10
150X10
150X7

Calf Raise:
130x5
150x10
150x9
150x10

[Sampson777]

8/5/06:

Flat Bench Press:
90x5
110x3
130x2
145x5r x3s
145x3

Incline Bench:
90x5
95x2
110x7
150x6
105x3

Standing Triceps Ext:
40x3
50x5r x4s
50x4

[Sampson777]

8/8/07:

Deadlift:
130x1
200x2
220x1
245.5 x8r x3s

Bent over row:
180x1
190x8
190x8
190x6

Curl:
95x7
95x7
95x3

[Sampson777]

8/12/07:

Military Press:
60x3
80x3
100x8
100x7
100x3 <Since I could not finish the sets or reps, I'll reduce weight next time.

Seated 80 degree overhead press:
90x8
90x5
80x6 <Since I could not finish the sets or reps, I'll reduce weight next time.

Front Raise/Cuban rotation combo:
46x5rx5s

Side Lateral raise:
20x8
20x7
20x6 <Since I could not finish the sets or reps, I'll reduce weight next time

[Sampson777]

8/14/07:

Full Squats:
90x5
110x4
130x3
140x8
140x8
140x6

Pullovers:
45x10rx3s

SLDL:
130x3
150x10rx3s

Calf Raise:
130x8
150x10
150x10
160x10

[Sampson777]

8/18/07:
Incline Bench:
90x4
110x4
130x3 < too heavy
110x8
110x4
90x6

Flat bench:
110x8
110x8
110x5

Standing Triceps ext:
50x8
50x7
50x4

[Sampson777]

8/21/07:

Deadlift:
130x1
200x1
220x1
240x1
250x5rx4s

Bent Over Row:
130x3
200x5rx4s

Curl:
100x5rx3s

[Sampson777]

8/23/07:

Military Press:
80x3
100x5
105x5
105x5
105x4
100x5

Seated 80 degree OH press:
80x8
80x8
80x6

Rear Delt row:
80x5
100x8r x 3s
100x6

Cuban Rotation:
40 x 8r x 3s

Side Lat Raise:
20 x 10r x 3s

[Sampson777]

8/26/07:

Full Squats:
90x4
110x4
130x2
145x5
150x5rx4s

Pullovers:
50x8rx4s

SLDL:
130X3
150X4
160X8RX3S

Calf Raise:
130x5
170x10rx3s

[Sampson777]

8/30/07:

Flat Bench Press:
40x10
60x6
80x2
130x1
150x5
151x5
152x3
151.5x5
151.5x5
151.5x3
130x5

Lying Triceps Extension:
40x4
50x2
55x1
60x8rx3s
60x7

[Sampson777]

9/1/07:

Deadlift:
130x3
200x1
250x5

NOTE: I found this article http://www.weightsnet.com/Docs/deadlift.form.html checked my form, and found I was not in proper form for the above. Below is in proper standard form:

200x2
200x5
200x5

I am only deadlilfting today because I'll be moving boxes etc. for our move in today.

[Sampson777]

9/5/07:

Bent Over row:
warmup (singles)
190x8rx3s

Rear Delt Row:
warmup (singles)
130x8rx3s

[Sampson777]

9/7/07:

Seated 80 degree overhead press:
80x1
90x1
100x1
110x1
115x2
110x4
100x5
100x5
100x3

Front Raise:
40x1
45x1
47x8rx3s

Cuban Rotations:
40x8rx3s

Seated Side Lateral Raise:
20x8rx3s

[Sampson777]

9/10/07:

Full Squats:
50x12
100x6
135x3
145x8
145x5
145x5
140x2

Pullovers:
50x8rx3s

SLDL:
60x12
115x6
140x1
165x8rx3s

Calf Raise:
60x12
130x6
150x2
175x8
175x8
175x9

[Sampson777]

9/13/07:

Flat Bench Press:
50x12
100x6
130x3
150x5
150.5x5
151x4
150.5x4
150x2
130x5

Incline Bench Press:
40x5
60x3
90x2
80x5

[Sampson777]

9/15/07:

Deadlift:
130x5
150x3
180x1
200x2
205x5rx5s

Bent Over Row:
60x8
130x5
180x3
200x1
205x5rx5s

Rear Delt Row:
130x3
135x1
140x5rx5s

Curl:
80x4
90x2
95x5rx5s

[Sampson777]

9/16/07:

50 minuite workout:

Military press:
40x12
66x6
85x3
100x5rx5s (3 minuites between sets)

Front Raise:
48.5x5rx5s (2 minuites between sets)

Cuban Rotations
42x5rx3s (2 minuites between sets) <goal 5 sets, could not do even one more rep on the 4th set.

[Sampson777]

9/22/07:

Full Squats:
50x10
100x5
130x3
145x5rx5s

Pullovers:
55x5rx4s

SLDL:
65x6
110x6
170x5rx5s

Calf Raise:
90x5
130x5
180x8
180x7
180x6

[Sampson777]

9/24/07:

Flat bench:
50x12
100x6
130x3
150x5rx3s
150x4
150x2

Incline bench:
60x5
80x3
90x8rx3s

Flat Bench:
130x4
110x5rx3s
110x4

Sanding triceps ext:
40x3
50x5
50x4
45x4

[Sampson777]

9/25/07:

Deadlift:
100x5
130x3
180x2
200x1
205x5
205x5
206x5
207x5
208x5

Bent Over row:
130x5
180x3
200x8
200x8
200x6

Reverse Curl:
40x10
60x4
70x8rx3s

[Sampson777]

9/27/07:

Military Press:
40x12
70x6
80x3
100x7
100x6
100x4

Seated 80 degree overhead press:
80x8rx3s

Rear Delt Row:
80x5
105x3
110x8rx4s

Military Press again:
90x8
90x5

Combo Front Raise/Cuban Rotation:
42x5rx4s
42x3

Seated Side Lateral raise:
15x8rx3s

[Sampson777]

9/30/07:

Full Squats:
50x10
100x5
130x3
145x5
150x8
150x8
150x7

Good Mornings:
40x10
80x5
100x8
110x10rx3s

Calf Raise:
110x10
130x10
150x5
185x8rx3s

[Sampson777]

10//107:

Flat Bench Press:

50x12
100x6
130x3
150x5
151.5x5
151.5x4
150x5
150x3
130x7
110x8
90x10

Incline Bench Press:
90x8
90x8
90x7

Pullovers:
40x10
50x8rx3s

Lying Triceps Extension:
40x10
50x5
60x7
60x6
60x4
50x5

[Sampson777]

10/5/07:

Deadlift:
130x5
180x3
200x2
210x1
220x1
230x1
240x1
250x5rx3s

Bent Over Row:
130x8
180x3
205x1
210x5rx5s

Reverse Curl:
50x8
60x5
80x5rx5s

[Sampson777]

10/6/07:

Military Press:
40x12
60x6
80x3
100x5rx5s
102x3

Seated 80 Degree Overhead Press:
60x7
80x3
85x5
85x5
87x5
88x5
89x5
90x5 <last rep very hard to complete

Rear Delt Row:
90x5
110x3
120x2
130x5rx5s

Front Raise / Cuban Rotation combo exercise: <very difficult
40x8
40x8
40x6

[Sampson777]

10/9/07:

Full squats:
60x10
110x5
130x5
150x5
155x1
170x5 < too heavy
160x5
160x5
160x2

Parillo DL:
130x5
150x3
170x8rx3s

Calf Raise (Raised platform so lower weight)
130x8
130x9
130x10

[Sampson777]

10/11/07:

Tried this: http://www.exrx.net/ExInfo/WarmUp.html#anchor487985
for warmup, and really liked it.

Flat Bench:
75x12
155x7
155x5
155x3
150x2

Incline Bench:
40x10
100x8
105x7
105x5

Flat Bench:
130x7
110x3 < muscles dead

Pullovers:
52x5 < too heavy
51x5rx5s

Standing Triceps Ext:
55x5rx5s

[Sampson777]

10/13/07:

Deadlift:
150x8
180x1
200x1
220x1
240x1
240x5rx5s

Bent Over Row:
130x10
210x5rx5s

Reverse Curl:
80.5x5rx5s

[Sampson777]

10/14/07:

Military Press:
60x10
101x5rx5s

Seated 80 Degree Overhead Press:
90x5rx5s

Rear Delt Row:
80x10
131x5rx5s

Cuban Rotations (for Rotator Cuff)
40.5x5rx5s

Seated Side Lateral Raise:
20x8rx4s

[Sampson777]

10/16/07:

Sumo Squats (barbell): < I really liked these.

40x3
60x4
80x4
110x1
130x1
140x8
145x8
145x6

Parillo Deadlift:
130x5
150x5
180x8rx3s

Calf Raise:
130x10rx4s

[Sampson777]

Good Chest and Triceps workout:

10/20/07:

Flat Bench:
75x12
155x5rx3s < did not quite complete last rep on last set.
150x4
130x5

Incline Bench:
100x8rx2s
100x3
90x3

Pullovers:
51x8rx4s

Flat bench:
130x6
130x5

[Bob45]

You do some megasets! Good work.

[Sampson777]

You do some megasets! Good work.

Thanks. I've been working on doing more sets.

[Sampson777]

10/24/07:

Sumo deadlifts:
200x3
220x2
230x3
230x8rx3s

Bent Over Row:
130x10
212x8
212x8
212x7

Reverse Curl:
82x8rx3s

[Sampson777]

10/25/07:

Military Press:
60x10
102x5
103x5
105x5
106x5
107x5
108x4.5 < not quite all the way up on 5th rep
108x4.5 < not quite all the way up on 5th rep

Seated 80 degree overhead press:
90x5
91x5rx3s
91.5x5

Rear Delt Row:
90x10
135x5rx5s

Cuban Rotations:
40.5x8
41x8
41x8

Seated Side Lateral Raise:
25x5rx5s

[Sampson777]

10/28/07:

Sumo Squats:
75x10
145x8rx3s

Parillo Deadlifts:
130x10
180x8rx3s

Calf Raise:
130x10rx3s

[Sampson777]

10/29/07:

Flat Bench:
75x10
150x1
151x5rx4s
151x4

Incline Bench:
100x5rx5s

Flat Bench:
110x8rx3s < barley made last rep of last set

Pullovers:
52x8rx3s

Standing Triceps Ext:
52x8
52x8
52x7

[Sampson777]

11/1/07: 56 minuite workout

Sumo deadlifts:
130x8
200x1
235x5rx5s

Bent Over Row:
130x12
220x5rx5s

Reverse Curl:
82.5 x 8
82.5 x 8
82.5 x 7

[Sampson777]

11/2/07:

Military Press:
60x10
105x5
106x5
107x5
108x5
108.5x5
109x4

Seated 80 degree overhead Press:
95x5rx5s

Rear Delt Row:
95x10
140x5rx5s

Cuban Rotations:
42x10rx3s

Seated Side Lateral Raise:
25x7rx3s

[Sampson777]

11/5/07:

BB Sumo Squats:
80x10
150x5rx5s

Romanian Deadlifts:
130x8
190x8rx3s

Calf Raise:
130x10rx3s

[Sampson777]

11/10/07:
Flat Bench:
80x10
150x1
151.5 x 5r x5s

Incline Bench:
110 x 5r x 4s
110 x 4

Flat Bench:
110 x 8r x 3s

Pullovers:
53 x 10r x 2s
53 x 8

Standing Triceps ext
53 x 8r x 2s
53 x 6

[Sampson777]

11/12/07:
GREAT WORKOUT:

Sumo deadlift:
130x8
200x1
240x5
245x5
250x5rx3s

Bent Over Row:
225x8
225x7
225x5

Curl:
90x8rx3s

[Sampson777]

11/15/07:

Military Press (standing):
60x10
105x5
106.5x5
107.5x5
109x5
110x5

Seatet 80 Degree Ovehead Press:
100x5rx4s
100x4

Rear Delt Row:
100x8
146x8rx3s

Cuban Rotations:
50x8rx3s

Seated Side Lat Raise - Both sides at same time:
20x7rx3s

[Sampson777]

11/17/07:

BB Sumo Squats:
85x8
130x3
155x5rx3s
160x5
165x5

Romanian Deadlifts:
130x10
195x5rx5s

Calf Raises:
130x10
150x10
160x10
160x10

[Sampson777]

11/18/07:

Flat Bench:
80x10
130x3
150x5
151x
152x5
153.5x5
154x3

Incline Bench:
110x5
115x5
113x3
110x4

Decline Bench:
110x5
130x5rx5s <last rep almost not completed, but did.

Pullovers:
55x5rx5s

Standing Triceps Ext::
55x8
55x8
55x5

[Sampson777]

11/21/07:

Sumo Deadlift:
140x8
200x1
250x5rx5s

Bent Over row:
226x5rx4s

Reverse curl:
90x8
90x8
90x6

[Sampson777]

11/22/07: (Thanksgiving)

Military Press:
65x10
110x5reps x 3 sets
110x4
110x3

Seated 80 degree overhead press:
100 x 5 reps x 3 sets
100 x 4
100 x 4

Rear Delt Row:
100x10
147x5rx5s

Cuban Rotations:
50.5x5rx5s

Seated Side Lateral Raise: - both sides at same time
20# x 10r
20# x 8r
20# x 7r

[jtroster]

Some great workouts here Sampson.

[Sampson777]

Some great workouts here Sampson.

Thanks. I am making some good progress right now.

[Sampson777]

11/23/07:

BB Sumo Squats:

90x8
130x3
160x1
170x5rx5s

SLDL:
130x10
200x8
200x8
200x6

Calf Raises:
130x9
170x7 < too heavy
160x10
160x9
160x8

[Sampson777]

11/26/07:

Flat Bench:
90x10
130x3
150x5
152x5
153.5x5
154x3
150x2

Incline bench:
110x4
110x5
110x5
110x3

Decline Bench:
130x8
130x7
130x4

Pullovers:
55x8
55x8
55x8

Standing Triceps Ext:
60x5rx3s
60x4
60x3

[Sampson777]

12/1/07: AM
quick workout:

Deadlifts:
130x5
200x2
240x5
240x5

short on time

[Sampson777]

12/2/07:

Military Press:
65x10
105x5sx5r

Seated 80 deg OH press:
100x5rx4s
100x3

Rear Delt row:
100x10
147x8rx3s

I'll do the rest tonight

[Sampson777]

12/2/07 PM:

Side lateral raise:
20# x 10r x 3s both sides at same time

Cuban rotations:
51x8
51x5
51x5

[Sampson777]

12/03/07:

Sumo Squats:
90x8
130x3
180x5
180x5
180x4

SLDL:
130x8
200x8
200x8
200x7

Calf Raises:
130x10
180x10rx3s

[Sampson777]

12/4/07:

Flat Bench:
90x10
150x5
151x5
152x5
153x5
154x5
155x3

Decline Bench:
130x8
130x8
130x6

Pullovers:
57x8
58x8
58x8

Lying triceps ext:
60x8
65x8
65x6

[Sampson777]

12/6/07:

Sumo Deadlifts:
130x5
200x1
250x8rx3s

Bent Over Row:
226x8
226x8
226x6

Curl:
90x10
90x8
90x8

[Sampson777]

12/08/07:
Military Press:
65x10
106x5rx4s
106x4

Seated 80 degree OH press:
100x5rx5s

Rear Delt Row"
100x10
150x5rx5s

Front Raise:
50x8rx33

Cuban Rotations:
50x7
50x7
50x6

Seated Side Lat Raise - both sides same time:
20x8rx3s

[Sampson777]

12/9/07:

Sumo Squats:
90x10
130x3
180x5
170x5rx3s
170x4

SLDL:
130x8
200x8
200x8
200x7

Calf Raises:
130x10
180x10rx4s

[Sampson777]

12/10/07:

Flat Bench:
90x10
130x3
150x5
152x5
154x5
155x5
155x4 <failed

Incline Bench:
110x5
115x5
120x5
125x3

Close Grip Bench Press: <1st time I've tried this one. I like it.
60x8
62x8
70x8
75x8
77x6rx4s
80x6
82x4

Pullovers:
59x5rx5s

[Sampson777]

12/11/07:

Sumo deadlift:
130x8
200x1
230x1
255x5rx5s

Bent Over row:
200x5
227x5rx5s

Reverse Curl:
90x3
97x4< failed
90x8
90x8
90x4

[Sampson777]

12/13/07:
Standing Military Press:
70x10
105x5rx5s

Seated 80 degree OH press:
101x5
101x3
100x4rx4s

Rear delt row:
100x10
150x5
151x5
155x8
155x8
155x7

Front Raise:
52x8
55x8
55x8

Cuban Rotations:
55x5rx5s

Seated Side Lat raise (alternating sides)
25x5rx5s

[Sampson777]

Fantastic bench press night. I added 22 pounds to my flat bench, and benched my weight (1 rep at 177#)

Flat Bench:
90x10
130x3
155x5
160x5
165x5
170x3
177x1 < benched my weight

Incline Bench:
110x5
115x5
120x4

Close Grip Bench:
80x5
100x5
110x5
120x4
110x3

[Sampson777]

12/15/07:

Sumo Squats:
90x6
110x3
130x2
170x5rx4s
170x2

SLDL:
130x5
200x3
205x5rx4s

Calf Raises:
130x7
180x10rx4s

[Sampson777]

12/18/07:

Military Press (standing):
60x10
90x2
105x1
110x4
107x5
107.5x4
107x5rx3s

Seated 80 degree OH press:
100x5rx3s
100x4rx2s

Rear Delt Row:
100x10
160x5rx5s

Front Raise:
60x5rx5s

Cuban Rotations:
55.5x5rx5s

Seated Side Lateral Raise:
25x5rx5s

[jtroster]

Sampson,

If your shoulders ever bug you after this workout try doing the rows first. They help warm up the rotators. Recently Chad Waterbury posted an article and he prefers doing pulls before pushes.

[Sampson777]

Sampson,

If your shoulders ever bug you after this workout try doing the rows first. They help warm up the rotators. Recently Chad Waterbury posted an article and he prefers doing pulls before pushes.

Thanks, I'll keep that in mind if my shoulders ever bug me after this workout. So far they have always been fine.

[Sampson777]

12/21/07:

Sumo Deadlift:
130x5
200x3
220x1
250x1
256x5
257x5
257.5x5
258x5
258x5

Bent Over Row:
200x5
230x5rx3s

Curl:
95x8
95x8
95x5

Tried the Reverse curl, but the left forearm was too sore after all the other exercises, especially the Bent Over Rows

[Bob45]

Merry Christmas!

[Sampson777]

12/24/07:

Pullovers:
40x10
60x10
70x5rx6s

Incline Bench:
70x10
130x5
135x5
136x2
135x5
135x1

Flat Bench:
110x12
110x12
110x11

Close Grip Bench:
90x5
110x5
115x5rx5s

[Sampson777]

Finding my 5 rep maxes for the Bench, Squat, Military Press, and Deadlift this week, in order to start the Bill Starr Intermediate 5x5 program next week.

Olympic Squats:
100x5
110x5
130x5
145x5
170x5
180x5

Military Press:
70x5
90x5
110x5
120x5
tried 125, and could not do it.

Standard Deadlifts:
130x5
200x5
250x5
260x5
265x5

[Sampson777]

Full Squats:
90x5
110x5
135x5
160x5
180x5

Flat Bench:
85x5
110x5
130x5
150x5
170x4

Curl:
80x8
85x5
90x8

Standing Triceps Ext:
60x8rx3s

I start the Bill Starr 5x5 program: http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm
on Monday

[Sampson777]

Full Squat:
83x5
104x5
125x5
146x5
167x5

Flat Bench:
79x5
98x5
118x5
138x5
158x5

Bent Over Row:
107x5
133x5
160x5
187x5
213x5

[Sampson777]

1/2/08:

Squat:
83x5
104x5
125x5
125x5

Military Press:
70x5
83x5
97x5
111x5

Sumo DL:
154x5
184x5
215x5
246x5

[Sampson777]

1/4/08:

Squat:
83x5
104x5
125x5
146x5
171x3
125x8

Flat Bench:
79x5
98x5
118x5
138x5
162x3
118x8

Bent Over row:
107x5
133x5
160x5
187x5
219x3
160x8

Curls:
100x8
100x8
90x8

Triceps Ext:
62x8
60x8
60x8

[jtroster]

What do you think of 5x5 program so far?

[Sampson777]

What do you think of 5x5 program so far?
So far, I like it. I've only been on it a week, but the numbers, and basis of it seem to look good, and should help me increase my Military Press, Bench, DL, and Squat poundages.

[Sampson777]

1/7/08:

Squat:
86x5
107x5
128x5
150x5
171x5

Bench:
81x5
101x5
121x5
141x5
162x5

Bent Over Row:
109x5
137x5
164x5
191x5
219x5

[Sampson777]

1/9/08:

Full Squat (with added toe raise at end of each rep):
86x5
107x5
128x5
128x5

Military Press (standing)
71x5
86x5
100x5
114x5

Sumo Deadlift:
157x5
189x5
220x5
252x5

[Sampson777]

1/11/08:

Full Squat:
86x5
107x5
128x5
150x5
175x3
128x8

Flat Bench:
81x5
101x5
121x5
141x5
166x3
121x8

Bent Over Row:
109x5
137x5
164x5
191x5
224x3
164x8

Curl:
95x8
95x8
95x5

Standing Triceps Ext:
60.5x8rx3s

BW Dips:
x8,x8,x5

[Sampson777]

1/14/08:

Full Squat:
88x5
110x5
132x5
154x5
176x5

Flat Bench:
83x5
104x5
124x5
145x5
166x5

Bent Over Row:
112x5
140x5
168x5
196x5
224x5

[Sampson777]

1/16/08:

Full Squat:
88x5
110x5
132x5
132x5

Standing Military Press:
73x5
88x5
102x5
117x5

Sumo Deadlift:
161x5
194x5
226x5
258x5

BW pullups:
x10, x10, x8

[Sampson777]

1/18/08:

Full Squat:
88x5
110x5
132x5
154x5
180x3
132x8

Flat Bench:
83x5
104x5
124x5
145x5
170x3
124x8

Bent Over Row:
112x5
140x5
168x5
196x5
230x3
168x8

BW Chest dips: <for me, alot harder than triceps dips
8 reps x 3 sets

Curl:
95x8
95x8
95x5

Standing Triceps Ext:
65x7
65x5
60x6

1/20/08:

Treadmill:
7:24 min
.52 miles
10% incline

1/21/08:

Full Squat:
90x5
113x5
135x5
158x5
180x5

Flat Bench:
85x5
106x5
128x5
149x5
170x5

Bent Over Row:
115x5
144x5
173x5
201x5
230x5

[Sampson777]

1/23/08:

Full Squat:
90x5
113x5
135x5
135x5

Military Press:
75x5
90x5
105x5
120x5

Sumo Deadlift:
166x5
200x5
232x5
265x5

BW Pullups (underhand)
10,10,8

Pullovers:
50x8
55x8
60x8
65x8

[Hibiscus09]

Dude -- I'm slow and I've just now figured out who you are. :p

Nice job on the workouts!! :)

[Sampson777]

Dude -- I'm slow and I've just now figured out who you are. :p

Nice job on the workouts!! :)

Good to see you here, also. Thanks.

[Sampson777]

1/25/08:

Full Squat:
90x5
113x5
135x5
158x5
185x3
135x8

Flat Bench:
85x5
106x5
128x5
149x5
192x2 < Actually a math error, but I did 2 reps. It was supposed to be 172
185x3
140x8 Need to recalc the flat bench for next week

Bent Over row:
115x5
144x5
173x5
201x5
236x3
173x8

Chest Dips (BW)
x8,x8,x8

Curl:
95x8
95x8
95x6

Standing Triceps Ext:
62x8rx3s

[Sampson777]

1/28/08:

Full Squats:
95x5
115x5
135x5
160x5
190x5

Flat Bench:
90x5
110x5
130x5
160x5
185x2
180x1
175x3
170x4.5 < could not quite complete 5th rep

Bent Over row:
130x5
150x5
180x5
205x5
236x5

[Sampson777]

1/30/08:

Full Squat:
95x5
115x5
140x5
140x5

Standing Military Press:
77x5
92x5
108x5
123x4

Sumo Deadlift:
170x5
204x5
238x5
272x5

Pullovers:
60x8rx3s

Weighted Pullups (BW+20 LBS)
x8, x8, x3

[Sampson777]

treadmill: 1 mile; 11:29

[Sampson777]

2/1/08:

Full Squat:
95x5
115x5
135x5
160x5
194x3
138x8

Flat Bench:
90x5
110x5
131x5
152x5
179x3
186x1
131x8

Bent Over Row:
118x5
147x5
177x5
206x5
242x3
177x8

Chest dips:
x8, x8, x8

BB Curl
95x8rx3s

BB Standing Triceps Ext
65x8rx3s

[Sampson777]

2/4/08:

Sumo Squat (deep):
95x5
118x5
142x5
165x5
170x5

Full Squat:
180x4

flat bench:
90x5
112x5
134x5
156x5
179x5 < failed
178.5x2
170x3

Pendlay Row <just learning these:
90x5
110x6
130x5
130x5
125x5
120x5

Pullovers:
61x8rx3s