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 !

Stay with it and it WILL happen !

[Sampson777]

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

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