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.