Phase XV Cycle A - 1

Sets Reps Weight Intensity 1RM
*Incline Press
1 15 7.5 lbs. 26.3% (84RM) 28.5 lbs.
1 12 12.5 lbs. 43.9% (38RM)
1 10 17.5 lbs. 61.4% (19RM)
1 8 22.5 lbs. 79.0% (8RM)
!Way too light -- add five pounds to each.

*Dumbell Fly / Pushups
4 10 35 lbs. 75.0% (10RM) 46.7 lbs.
!Didn't do all the pushups, keep the dumbells at 35 for now.

*Machine Fly ("Pec Dec")
1 12 80 lbs. 63.2% (17RM) 126.6 lbs.
1 10 90 lbs. 71.1% (12RM)
1 10 100 lbs. 79.0% (8RM)
1 8 110 lbs. 86.9% (5RM)
!Keep the last set at 110, bump up the first three. (Suggestion: 87.5, 95, 102.5)

*Skull Crushers / Close-Grip Bench Press
2 10 10 lbs. 75.0% (10RM) 13.3 lbs.
2 8 10 lbs. 75.0% (10RM)
!Bump up to 12.5.

*One-Arm Overhead Dumbell Extension
2 10 25 lbs. 79.0% (8RM) 31.6 lbs.
2 8 25 lbs. 79.0% (8RM)
!Keep at 25.

*Crunches, Side Twists, Hanging Leg Raises
3 12 0 lbs. 71.4% (12RM) 0 lbs.