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  #161 (permalink)  
Old 05-03-2008, 06:56 PM
BTH BTH is offline
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5/3/08:

Flat Bench:
101x5
129x5
156x5
184x3

Incline Bench:
130x5rx3s
130x2

Sumo rack width dips:
5rx3s

Lying Triceps Ext:
75x8
75x6
75x4

Pullovers:
71x8
71x6
71x6
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  #162 (permalink)  
Old 05-03-2008, 09:43 PM
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With the corrected form on the Bent Over row, I am at 150# instead of 250#. Makes a huge difference.
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  #163 (permalink)  
Old 05-04-2008, 08:16 AM
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My new workout plan attached.
Attached Files
File Type: zip 5x5_intermediate_Sampson.zip (35.1 KB, 2 views)
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  #164 (permalink)  
Old 05-04-2008, 01:36 PM
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5/4/08:

26 minute run with our dogs.
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  #165 (permalink)  
Old 05-05-2008, 07:26 PM
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5/5/08:

Full Squat:
94x5
118x5
141x5
165x5
188x5

Flat Bench:
83x5
104x5
125x5
146x5
167x5

Bent Over Row:
70x5
87x5
104x5
122x5
139x5

SLDL:
139x5
190x5rx3s

Calf Raises:
163x10rx3s
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  #166 (permalink)  
Old 05-06-2008, 08:01 PM
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5/6/08:

2.45 mile run in 23:40

Note: all runs listed as 2 miles (recently) should be listed as 2.45 miles.
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  #167 (permalink)  
Old 05-08-2008, 04:52 AM
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Quote:
Originally Posted by BTH View Post
My new workout plan attached.
Adjusting the plan to my schedule and adding running:
Mon, Wed, Fri (weights) becomes: Fri, Sun, Tues with running on Thurs, Sat, and Mon. Wed is a day off.
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  #168 (permalink)  
Old 05-08-2008, 07:54 PM
BTH BTH is offline
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5/8/08:

2.5 mile run in 23:02
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  #169 (permalink)  
Old 05-10-2008, 09:31 AM
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5/10/08:

Squat:
94x5
118x5
141x5
165x5
193x3
141x8

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

Pendlay Row:
70x5
87x5
104x5
122x5
130x5
135x5
140x5
145x5
150x5
155x3
Extra sets, just checking to see if I was at the correct weight, and I am.

Sumo Dips
BW x5rx3s

Prone Incline Curl:
70x8rx3s

Standing Triceps Ext:
65x8
65x6
65x5
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  #170 (permalink)  
Old 05-12-2008, 07:03 PM
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5/12/08:

Full Squat:
96x5
121x5
145x5
169x5
193x5

Flat Bench:
86x5
107x5
128x5
150x5
171x5

Pendlay Row:
71x5
89x5
107x5
125x5
143x5

Romanian Deadlift:
130x5
180x6
190x6

Calf Raises:
167x10rx3s

Pullovers:
67x8rx3s
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  #171 (permalink)  
Old 05-13-2008, 03:42 AM
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5/13/08:

2.5 mile run in 23:56
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  #172 (permalink)  
Old 05-16-2008, 11:15 AM
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5/16/08:

Full Squat:
96x5
121x5
145x5
145x5

Military Press:
76x5
91x5
106x5
122x5

Sumo DL:
185x5
222x5
260x5
297x5

Rear delt row:
177x6
177x6
177x5

Side Lateral Raise
30x10rx3s

AB wheel:
10rx3s
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  #173 (permalink)  
Old 05-18-2008, 07:07 PM
BTH BTH is offline
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5/18/08:
Full Squat:
96x5
121x5
145x5
169x5
198x3
145x8

Flat Bench:
86x5
107x5
127x5
150x5
175x3
128x8

Pendlay Row:
71x5
90x5
107x5
125x5
146x3
146x3 <need to work on touching the bar to the abs with the heavier weight.
107x8

BW Sumo width dips:
x8
x8
x1

Prone Incline Curl:
71x8rx3s

Standing Triceps Ext:
62x6rx3s
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  #174 (permalink)  
Old 05-22-2008, 07:22 PM
BTH BTH is offline
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5/22/08:

Squat:
99x5
124x5
148x5
173x5
198x5

flat bench:
88x5
110x5
132x5
154x5
176x3 <couldn't do 5 reps
176x3

Pendlay row:
73x5
91x5
110x5
128x5
146x5

SLDL:
190x6rx3s

Calf Raises:
172x10rx3s

Pullovers:
68x8rx3s
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  #175 (permalink)  
Old 05-25-2008, 12:27 PM
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5/25/08:

I'm off schedule for Mon, Wed, Fri. I'll be getting back on schedule. Need to do a couple extra workouts to do that.

Full Squat:
99x5
124x5
148x5
148x5

Military Press:
78x5
94x5
109x5
125x5

Sumo DL:
190x5
228x5
266x5
304x5

Rear Delt Row:
174x8
174x8
174x6

Side Lateral Raise:
31x10rx3s

AB wheel:
x15, x10, x10
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  #176 (permalink)  
Old 05-27-2008, 05:03 AM
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5/27/08:

1.8 mile run in 21:07. It wasn't hot hot, but it felt hot, since, at 4:00 in the morning, it was 76 degrees F and 85 % humidity.
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  #177 (permalink)  
Old 05-27-2008, 12:50 PM
lostboyrufio lostboyrufio is offline
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running in humidity is brutal, but then again so is running in the dry cold. why can't the weather ever be in the middle lol
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  #178 (permalink)  
Old 05-30-2008, 10:33 AM
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Quote:
Originally Posted by lostboyrufio View Post
running in humidity is brutal, but then again so is running in the dry cold. why can't the weather ever be in the middle lol
I used to have dry cold to run in, in Colorado, but not anymore. Now I live in Mandeville, LA, 40 milws north of New Orleans.
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Last edited by BTH; 05-30-2008 at 10:35 AM.
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  #179 (permalink)  
Old 05-30-2008, 10:36 AM
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Been out sick for a few days. I'm back now, but not at 100%. Today's workout was scheduled to be 7 exercises, and I did 4.9. The .9 is because I did not do the last set of squats. I couldn't do the sumo width dips, too hard, and the chin ups just do not have enough safety factor for how I am feeling. If I drop , I drop from the attic to the garage floor, since I do them in the opening for the attic stairs.

5/30/08:
Full Squats:
99x5
124x5
148x5
173x5
203x3

Flat Bench:
88x5
110x5
132x5
154x5
176x3
132x8

Pendlay Row:
73x5
91x5
110x5
128x5
150x3
110x5

Prone Incline Curl:
73x8rx3s

Standing Triceps Ext:
63x6rx3s
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  #180 (permalink)  
Old 06-07-2008, 11:37 AM
BTH BTH is offline
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6/7/08:

Squat:
99x5
124x5
148x5
173x5
198x5
203x5

Flat Bench:
88x5
110x5
132x5
158x5
176x5
180x2

Pendlay row:
75x5
94x5
113x5
131x5
150x5

SLDL:
205X8
205X6
205X6

Calf Raises:
175x10
175x9
175x9

Pullovers:
70x8rx3s
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