Phase XV Cycle A - 3

http://daveworkoutlog.blogspot.com/2007/01/phase-xv-cycle-19.html

Sets Reps Weight Intensity 1RM
*Front Lat Pulldowns
1 8 90 lbs. 79.0% (8RM) 113.9 lbs.
1 10 75 lbs. 65.8% (16RM)
1 12 60 lbs. 52.6% (27RM)
1 14 50 lbs. 43.9% (38RM)
!Bump

*Seated Rows
1 8 75 lbs. 79.0% (8RM) 95 lbs.
1 10 60 lbs. 63.2% (17RM)
1 12 50 lbs. 52.6% (27RM)
1 14 40 lbs. 42.1% (41RM)
!Bump

*One-Arm Dumbell Rows
1 14 30 lbs. 50.0% (30RM) 60 lbs.
1 12 37.5 lbs. 62.5% (18RM)
1 10 45 lbs. 75.0% (10RM)
!Bump

*Dumbell Pullovers
1 14 40 lbs. 60.0% (20RM) 66.7 lbs.
1 12 45 lbs. 67.5% (14RM)
1 10 50 lbs. 75.0% (10RM)
!Bump

*Arnold Presses
1 16 7.5 lbs. 26.3% (84RM) 28.5 lbs.
1 14 12.5 lbs. 43.9% (38RM)
1 12 17.5 lbs. 61.4% (19RM)
1 8 22.5 lbs. 79.0% (8RM)
!Keep

*One-Arm Front Dumbell Raises
4 10 12.5 lbs. 75.0% (10RM) 16.7 lbs.

*Machine Rear Laterals downstairs
1 14 60 lbs. 57.2% (22RM) 105 lbs.
1 12 75 lbs. 71.4% (12RM)

*Machine Rear Laterals upstairs
1 12 35 lbs. 45.5% (36RM) 77 lbs.
1 12 45 lbs. 58.5% (21RM)
1 12 55 lbs. 71.4% (12RM)

*Machine Ab Crunches, Twisting Crunches, Flat Crunches
3 36 0 lbs. 45.5% (36RM) 0 lbs.

Phase XV Cycle A - 2

http://daveworkoutlog.blogspot.com/2007/01/phase-xv-cycle-18.html

Sets Reps Weight Intensity 1RM
*Seated Leg Presses
1 16 105 lbs. 44.2% (38RM) 237.7 lbs.
1 16 135 lbs. 56.8% (23RM)
1 16 155 lbs. 65.2% (16RM)

*Angled Leg Presses
1 16 45 lbs. 39.1% (47RM) 115 lbs.
1 16 55 lbs. 47.8% (33RM)
1 16 65 lbs. 56.5% (23RM)
1 16 75 lbs. 65.2% (16RM)

*Walking Lunges
1 16 10 lbs. 30.0% (70RM) 33.3 lbs.
1 16 15 lbs. 45.0% (37RM)
1 16 20 lbs. 60.0% (20RM)
1 10 25 lbs. 75.0% (10RM)

*Smith Machine Squats
1 16 10 lbs. 40.8% (44RM) 24.5 lbs.
1 16 12.5 lbs. 51.0% (29RM)
1 12 15 lbs. 61.2% (19RM)
1 12 17.5 lbs. 71.4% (12RM)

*Adductor Machine
4 16 90 lbs. 65.2% (16RM) 138 lbs.

*Standing Calf Raises on Hack Squat Machine
4 16 45 lbs. 65.2% (16RM) 69 lbs.

*Seated Calf Raises
1 20 10 lbs. 17.9% (138RM) 56 lbs.
1 16 20 lbs. 35.7% (54RM)
1 14 30 lbs. 53.6% (26RM)
1 12 40 lbs. 71.4% (12RM)

*Rope Crunches, Incline Crunches, Bench Leg Raises
3 24 0 lbs. 55.6% (24RM) 0 lbs.

Phase XV Cycle A - 1

http://daveworkoutlog.blogspot.com/2007/01/phase-xv-cycle-17.html

Sets Reps Weight Intensity 1RM
*Incline Press
1 16 20 lbs. 42.9% (40RM) 46.7 lbs.
1 14 25 lbs. 53.6% (26RM)
1 12 30 lbs. 64.3% (17RM)
1 10 35 lbs. 75.0% (10RM)
!Bump

*Dumbell Fly
1 16 12.5 lbs. 34.1% (58RM) 36.7 lbs.
1 14 17.5 lbs. 47.7% (33RM)
1 12 22.5 lbs. 61.4% (19RM)
1 10 27.5 lbs. 75.0% (10RM)
!Bump first three

*Pushups
1 16 0 lbs. 0.0% (?RM) 20 lbs.
1 14 5 lbs. 25.0% (90RM)
1 12 10 lbs. 50.0% (30RM)
1 10 15 lbs. 75.0% (10RM)

*Machine Fly ("Pec Dec")
1 16 50 lbs. 41.7% (42RM) 120 lbs.
1 14 60 lbs. 50.0% (30RM)
1 12 75 lbs. 62.5% (18RM)
1 10 90 lbs. 75.0% (10RM)

*Skull Crushers dumbell
1 16 12.5 lbs. 48.7% (32RM) 25.7 lbs.
1 14 17.5 lbs. 68.2% (14RM)

*Skull Crushers bar
2 10 40 lbs. 75.0% (10RM) 53.3 lbs.

*Close-Grip Bench Press
1 16 5 lbs. 23.8% (96RM) 21 lbs.
1 14 10 lbs. 47.6% (33RM)
2 12 15 lbs. 71.4% (12RM)

*One-Arm Overhead Dumbell Extension
1 16 10 lbs. 35.7% (54RM) 28 lbs.
1 14 15 lbs. 53.6% (26RM)
2 12 20 lbs. 71.4% (12RM)
!Bump first two

*Crunches, Side Twists, Hanging Leg Raises
3 16 0 lbs. 65.2% (16RM) 0 lbs.

Phase IV Cycle C - 1

Sets Reps Weight Intensity 1RM
*Incline Bench Press
1 10 15 lbs. 29.4% (72RM) 51 lbs.
1 8 25 lbs. 49.0% (31RM)
1 6 35 lbs. 68.6% (14RM)
1 4 45 lbs. 88.2% (4RM)

*Flat Bench Dumbell Press
1 12 35 lbs. 68.6% (14RM) 51 lbs.
1 8 37.5 lbs. 73.5% (11RM)
1 8 40 lbs. 78.4% (8RM)
1 6 42.5 lbs. 83.3% (6RM)
1 4 45 lbs. 88.2% (4RM)

*Flat Bench Cable Fly
4 8 35 lbs. 79.0% (8RM) 44.3 lbs.

*Pec Deck
4 10 110 lbs. 75.0% (10RM) 146.7 lbs.

*Arnold Press
1 10 17.5 lbs. 64.8% (16RM) 27 lbs.
1 8 20 lbs. 74.1% (10RM)
1 6 22.5 lbs. 83.3% (6RM)

*Side Laterals Cables
4 10 20 lbs. 75.0% (10RM) 26.7 lbs.

*Rear Laterals Machine
4 10 110 lbs. 75.0% (10RM) 146.7 lbs.

*Front Raise
1 8 30 lbs. 39.5% (46RM) 75.9 lbs.
1 10 40 lbs. 52.6% (27RM)
1 10 50 lbs. 65.8% (16RM)
1 8 60 lbs. 79.0% (8RM)

Phase V Cycle C - 2

Sets Reps Weight Intensity 1RM
*Front Pull Down
1 12 50 lbs. 41.7% (42RM) 120 lbs.
1 10 62.5 lbs. 52.1% (28RM)
1 8 75 lbs. 62.5% (18RM)
1 8 87.5 lbs. 72.9% (11RM)
1 6 100 lbs. 83.3% (6RM)
!Bump.

*Dumbell Press
1 10 25 lbs. 46.9% (34RM) 53.3 lbs.
1 10 30 lbs. 56.3% (23RM)
1 10 35 lbs. 65.6% (16RM)
1 10 40 lbs. 75.0% (10RM)
!Keep.

*Dumbell Side Laterals
3 10 20 lbs. 75.0% (10RM) 26.7 lbs.
!Keep.

*Dumbell Rear Laterals
3 10 25 lbs. 75.0% (10RM) 33.3 lbs.
!Keep.

*Deltoid Cable Straight Bar Lift
3 10 60 lbs. 75.0% (10RM) 80 lbs.
!Bump.

*Triceps Cable Push Downs
1 10 27.5 lbs. 35.9% (54RM) 76.7 lbs.
1 10 37.5 lbs. 48.9% (31RM)
1 10 47.5 lbs. 62.0% (18RM)
1 10 57.5 lbs. 75.0% (10RM)
!Bump.

*Barbell Preacher Curls
3 10 40 lbs. 75.0% (10RM) 53.3 lbs.
!Too light.

*Dumbell Curls
3 7 30 lbs. 81.1% (7RM) 37 lbs.
!Reduce slightly.

*Seated Overhead
5 10 40 lbs. 75.0% (10RM) 53.3 lbs.
!Too light.

*Bench Lying Cable Extensions
1 10 25 lbs. 34.1% (58RM) 73.3 lbs.
1 10 35 lbs. 47.7% (33RM)
1 10 45 lbs. 61.4% (19RM)
1 10 55 lbs. 75.0% (10RM)
!Too light.

*Dips
1 20 8 lbs. 35.7% (54RM) 22.4 lbs.
1 16 12 lbs. 53.6% (26RM)
1 12 16 lbs. 71.4% (12RM)
!Bump.

Phase V Cycle C - 1

Sets Reps Weight Intensity 1RM
*Bench Press
1 12 42.5 lbs. 70.7% (12RM) 60.2 lbs.
1 10 45 lbs. 74.8% (10RM)
1 8 47.5 lbs. 79.0% (8RM)
1 6 50 lbs. 83.1% (6RM)
!Bump.

*Smith Machine Incline
1 10 17.5 lbs. 37.5% (50RM) 46.7 lbs.
1 10 25 lbs. 53.6% (26RM)
1 8 32.5 lbs. 69.7% (13RM)
1 5 40 lbs. 85.7% (5RM)
!Double!

*Incline Dumbell Flyes
1 8 30 lbs. 59.2% (21RM) 50.6 lbs.
1 8 35 lbs. 69.1% (13RM)
1 8 40 lbs. 79.0% (8RM)
!Too heavy.

*Pull-ups
1 10 8 lbs. 30.0% (70RM) 26.7 lbs.
1 10 12 lbs. 45.0% (37RM)
1 10 16 lbs. 60.0% (20RM)
1 10 20 lbs. 75.0% (10RM)
!Too heavy.

*Seated Cable Rows
1 10 50 lbs. 41.7% (42RM) 120.1 lbs.
1 10 70 lbs. 58.3% (21RM)
1 10 90 lbs. 75.0% (10RM)
1 7 70 lbs. 58.3% (21RM)
!Keep.

*Dumbell Rows
1 10 40 lbs. 54.6% (25RM) 73.3 lbs.
1 10 45 lbs. 61.4% (19RM)
1 10 50 lbs. 68.2% (14RM)
1 10 55 lbs. 75.0% (10RM)
!Too heavy.

*Pull-downs
1 10 50 lbs. 41.7% (42RM) 120 lbs.
1 10 70 lbs. 58.3% (21RM)
1 10 90 lbs. 75.0% (10RM)
!Bump.

Phase XV Cycle A - 19

http://daveworkoutlog.blogspot.com/2007/01/phase-xv-cycle-3.html

Sets Reps Weight Intensity 1RM
*Front Lat Pulldowns
1 8 110 lbs. 79.0% (8RM) 139.2 lbs.
1 10 95 lbs. 68.2% (14RM)
1 12 80 lbs. 57.4% (22RM)
1 14 65 lbs. 46.7% (34RM)
!Keep.

*Seated Rows
1 8 80 lbs. 79.0% (8RM) 101.4 lbs.
1 10 65 lbs. 64.2% (17RM)
1 12 50 lbs. 49.4% (31RM)
1 14 35 lbs. 34.5% (57RM)
!Keep.

*One-Arm Dumbell Rows
1 14 25 lbs. 53.6% (26RM) 46.7 lbs.
1 12 30 lbs. 64.3% (17RM)
1 10 35 lbs. 75.0% (10RM)
!Keep.

*Dumbell Pullovers
1 12 27.5 lbs. 48.3% (32RM) 57 lbs.
1 10 35 lbs. 61.4% (19RM)
1 8 45 lbs. 79.0% (8RM)
!Keep.

*Arnold Presses
1 14 17.5 lbs. 42.5% (41RM) 41.1 lbs.
1 12 22.5 lbs. 54.7% (25RM)
1 10 27.5 lbs. 66.8% (15RM)
1 8 32.5 lbs. 79.0% (8RM)
!Too heavy.

*One-Arm Front Dumbell Raises
4 10 15 lbs. 75.0% (10RM) ? lbs.
!Keep.

*Machine Rear Laterals
1 12 70 lbs. 55.3% (24RM) 126.6 lbs.
1 10 80 lbs. 63.2% (17RM)
1 10 90 lbs. 71.1% (12RM)
1 8 100 lbs. 79.0% (8RM)
!Bump.

*Machine Ab Crunches, Twisting Crunches, Flat Crunches
3 20 0 lbs. 60.0% (20RM) 0 lbs.