Monday, January 08, 2007

Phase XV Cycle A - 3

Sets Reps Weight Intensity 1RM
*Front Lat Pulldowns
1 8 150 lbs. 136.4% (>1RM) 110 lbs.
1 10 125 lbs. 113.7% (>1RM)
1 12 100 lbs. 90.9% (3RM)
1 14 75 lbs. 68.2% (14RM)
!Too heavy - 110, 100, 90, 80

*Seated Rows
1 8 150 lbs. 136.4% (>1RM) 110 lbs.
1 10 125 lbs. 113.7% (>1RM)
1 12 100 lbs. 90.9% (3RM)
1 14 75 lbs. 68.2% (14RM)
!Too heavy - divide in half.

*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 20 lbs. 52.7% (27RM) 38 lbs.
1 10 25 lbs. 65.8% (16RM)
1 8 30 lbs. 79.0% (8RM)
!Maybe bump up.

*Arnold Presses
1 14 16 lbs. 42.1% (41RM) 38 lbs.
1 12 20 lbs. 52.7% (27RM)
1 10 25 lbs. 65.8% (16RM)
1 8 30 lbs. 79.0% (8RM)
!Keep.

*One-Arm Front Dumbell Raises
4 10 20 lbs. 75.0% (10RM) 26.7 lbs.
!Keep.

*Machine Rear Laterals
1 12 87.5 lbs. 67.4% (15RM) 129.7 lbs.
1 10 95 lbs. 73.2% (11RM)
1 10 102.5 lbs. 79.0% (8RM)
1 8 110 lbs. 84.8% (5RM)
!Maybe bump up 2.5

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

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