Sunday, September 16, 2007

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.

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