Workout Log

Phase XV Cycle A - 3

2009-03-20T00:41:00.000-07:00

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

2009-03-19T01:43:00.000-07:00

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

2009-03-18T01:55:00.000-07:00

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

2008-04-14T08:39:00.000-07:00

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

2007-09-17T11:00:00.000-07:00

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

2007-09-16T16:43:00.000-07:00

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

2007-01-29T09:19:00.000-08:00

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.

Phase XV Cycle A - 18

2007-01-28T11:49:00.000-08:00

http://daveworkoutlog.blogspot.com/2007/01/phase-xv-cycle-2.html

Sets Reps Weight Intensity 1RM
*Leg Presses
1 15 65 lbs. 48.9% (31RM) 132.9 lbs.
1 12 85 lbs. 63.9% (17RM)
1 10 95 lbs. 71.4% (12RM)
1 8 105 lbs. 79.0% (8RM)
!Suggestion: 80 90 100 110

*Walking Lunges
1 15 15 lbs. 39.5% (46RM) 38 lbs.
1 12 20 lbs. 52.6% (27RM)
1 10 25 lbs. 65.8% (16RM)
1 8 30 lbs. 79.0% (8RM)
!Keep.

*Smith Machine Squats
1 15 10 lbs. 19.7% (122RM) 50.6 lbs.
1 12 20 lbs. 39.5% (46RM)
1 10 30 lbs. 59.2% (21RM)
1 8 40 lbs. 79.0% (8RM)
!Bump slightly.

*Adductor Machine
2 12 150 lbs. 71.4% (12RM) 210.1 lbs.
2 10 150 lbs. 71.4% (12RM)
!Bump slightly.

*Standing Calf Raises
1 20 172.5 lbs. 60.0% (20RM) 287.3 lbs.
1 16 185 lbs. 64.4% (17RM)
1 14 192.5 lbs. 67.0% (15RM)
1 8 210 lbs. 73.1% (11RM)
!Keep.

*Seated Calf Raises
1 16 25 lbs. 34.1% (58RM) 73.3 lbs.
1 14 35 lbs. 47.7% (33RM)
1 12 45 lbs. 61.4% (19RM)
1 10 55 lbs. 75.0% (10RM)
!Keep.

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

Phase XV Cycle A - 17

2007-01-24T03:47:00.000-08:00

http://daveworkoutlog.blogspot.com/2007/01/phase-xv-cycle-1.html

Sets Reps Weight Intensity 1RM
*Incline Press
1 15 15 lbs. 35.9% (54RM) 34.8 lbs.
1 12 20 lbs. 50.2% (30RM)
1 10 25 lbs. 64.6% (16RM)
1 8 30 lbs. 79.0% (8RM)
!Bump first three.

*Dumbell Fly / Pushups
4 10 35 lbs. 75.0% (10RM) 46.7 lbs.
!Keep.

*Machine Fly ("Pec Dec")
1 12 95 lbs. 62.8% (18RM) 139.2 lbs.
1 10 100 lbs. 68.2% (14RM)
1 10 105 lbs. 73.6% (11RM)
1 8 110 lbs. 79.0% (8RM)
!Keep.

*Skull Crushers / Close-Grip Bench Press
2 10 12.5 lbs. 75.0% (10RM) 16.7 lbs.
2 8 12.5 lbs. 75.0% (10RM)
!Keep.

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

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

Phase XV Cycle A - 16

2007-01-23T08:21:00.000-08:00

Sets Reps Weight Intensity 1RM
*Good Mornings
1 12 20 lbs. 37.5% (50RM) 53.3 lbs.
1 10 30 lbs. 56.3% (23RM)
1 10 40 lbs. 75.0% (10RM)
!Bump slightly.

*Lying Leg Curls
1 14 47.5 lbs. 62.0% (18RM) 76.7 lbs.
1 12 52.5 lbs. 68.5% (14RM)
1 10 57.5 lbs. 75.0% (10RM)
!A bit light.

*Abductor
1 14 120 lbs. 64.3% (17RM) 186.7 lbs.
1 12 130 lbs. 69.7% (13RM)
1 10 140 lbs. 75.0% (10RM)
!A bit light.

*Seated Curls
1 8 35 lbs. 79.0% (8RM) 44.4 lbs.
1 10 25 lbs. 56.4% (23RM)
1 10 15 lbs. 33.8% (59RM)
!Too heavy.

*Machine Preacher Curls
1 8 85 lbs. 79.0% (8RM) 107.7 lbs.
1 10 65 lbs. 60.4% (20RM)
1 10 45 lbs. 41.8% (42RM)
!Too heavy.

*Rope Hammer Curls
1 8 70 lbs. 79.0% (8RM) 88.8 lbs.
1 10 50 lbs. 56.4% (23RM)
1 10 30 lbs. 33.8% (59RM)
!Too heavy.

*Seated Rope Crunches, Knee-Ins, Twisting Hanging Leg Raises
3 24 0 lbs. 55.6% (24RM) 0 lbs.

Phase XV Cycle A - 15

2007-01-22T04:08:00.000-08:00

Sets Reps Weight Intensity 1RM
*45° Lat Pulldowns
1 12 40 lbs. 31.6% (65RM) 126.6 lbs.
1 10 70 lbs. 55.3% (24RM)
1 8 100 lbs. 79.0% (8RM)
!Bump first two.

*Standing Barbell Rows
1 12 20 lbs. 31.6% (65RM) 63.3 lbs.
1 10 35 lbs. 55.3% (24RM)
1 8 50 lbs. 79.0% (8RM)
!Bump first two.

*Dumbell Pullovers
1 14 25 lbs. 46.9% (34RM) 53.3 lbs.
1 12 32.5 lbs. 61.0% (19RM)
0 10 40 lbs. 75.0% (10RM)
!Bump slightly.

*Smith Machine Press
1 12 10 lbs. 71.4% (12RM) 14 lbs.
1 10 10 lbs. 71.4% (12RM)
1 8 10 lbs. 71.4% (12RM)
!Bump slightly.

*Machine Lateral Raises
1 12 50 lbs. 71.4% (12RM) 70 lbs.
1 10 50 lbs. 71.4% (12RM)
1 8 50 lbs. 71.4% (12RM)
!Keep.

*Dumbell Rear Lateral Raises
1 12 20 lbs. 71.4% (12RM) 28 lbs.
1 10 20 lbs. 71.4% (12RM)
1 8 20 lbs. 71.4% (12RM)
!Bump slightly.

*Machine Crunches, Twisting Crunches, Flat Cunches
3 25 0 lbs. 54.6% (25RM) 0 lbs.

Phase XV Cycle A - 14

2007-01-21T04:33:00.000-08:00

Sets Reps Weight Intensity 1RM
*Hack Squats
1 14 25 lbs. 53.6% (26RM) 46.7 lbs.
1 12 30 lbs. 64.3% (17RM)
1 10 35 lbs. 75.0% (10RM)

*Side Lunges
1 12 10 lbs. 50.0% (30RM) 20 lbs.
1 10 12.5 lbs. 62.5% (18RM)
1 10 15 lbs. 75.0% (10RM)

*Front Kicks
2 20 0 lbs. 60.0% (20RM) 0 lbs.

*One Leg Standing Calf Raises
3 10 20 lbs. 75.0% (10RM) 26.7 lbs.

*Seated Calf Raises
1 16 35 lbs. 55.6% (24RM) 63 lbs.
1 14 40 lbs. 63.5% (17RM)
1 12 45 lbs. 71.4% (12RM)

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

Phase XV Cycle A - 13

2007-01-20T00:50:00.000-08:00

Sets Reps Weight Intensity 1RM
*Low Cable Crossovers
1 12 20 lbs. 54.6% (25RM) 36.7 lbs.
1 12 22.5 lbs. 61.4% (19RM)
1 10 25 lbs. 68.2% (14RM)
1 10 27.5 lbs. 75.0% (10RM)
!Keep

*Machine Fly ("Pec Dec")
1 12 87.5 lbs. 59.7% (20RM) 146.7 lbs.
1 12 95 lbs. 64.8% (16RM)
1 10 102.5 lbs. 69.9% (13RM)
1 10 110 lbs. 75.0% (10RM)
!Keep

*Seated Low Cable Extensions
1 14 25 lbs. 49.4% (31RM) 50.6 lbs.
1 12 30 lbs. 59.2% (21RM)
1 10 35 lbs. 69.1% (13RM)
1 8 40 lbs. 79.0% (8RM)
!Bump very slightly.

*Reverse Bar Pressdowns
1 15 30 lbs. 45.1% (37RM) 66.5 lbs.
1 12 37.5 lbs. 56.4% (23RM)
1 10 45 lbs. 67.7% (14RM)
1 8 52.5 lbs. 79.0% (8RM)
!Suggest 35 40 45 50. And actually do reverse next time.

*Dumbell Kickbacks
1 8 16 lbs. 79.0% (8RM) 20.3 lbs.
1 10 12 lbs. 59.2% (21RM)
1 12 10 lbs. 49.4% (31RM)
1 12 8 lbs. 39.5% (46RM)
!Keep

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

Phase XV Cycle A - 12

2007-01-18T20:12:00.000-08:00

Sets Reps Weight Intensity 1RM
*Reverse Hyperextensions
1 14 0 lbs. 0.0% (?RM) 13.3 lbs.
1 12 5 lbs. 37.5% (50RM)
1 10 10 lbs. 75.0% (10RM)
!Bump just a bit.

*Leg Curls
1 12 105 lbs. 58.3% (21RM) 180 lbs.
1 10 120 lbs. 66.7% (15RM)
1 10 135 lbs. 75.0% (10RM)
!Lower the last two.

*Cable Kickbacks
1 10 10 lbs. 25.0% (90RM) 40 lbs.
1 10 20 lbs. 50.0% (30RM)
1 10 30 lbs. 75.0% (10RM)
!Try 40.

*EZ Bar Curls
0 0 0 lbs. 100.0% (1RM) 0 lbs.
!Suggest 0 2.5 5

*Cable Curls
1 12 35 lbs. 61.4% (19RM) 57 lbs.
1 10 40 lbs. 70.2% (13RM)
1 8 45 lbs. 79.0% (8RM)
!Too light.

*Concentration Curls
1 12 10 lbs. 39.5% (46RM) 25.3 lbs.
1 10 15 lbs. 59.2% (21RM)
1 8 20 lbs. 79.0% (8RM)
!Too heavy.

*Seated Rope Crunches, Knee-ins, Twisting Hanging Leg Raises
3 20 0 lbs. 60.0% (20RM) 0 lbs.

Phase XV Cycle A - 11

2007-01-17T18:54:00.000-08:00

Sets Reps Weight Intensity 1RM
*Front Pulldowns
1 14 80 lbs. 57.4% (22RM) 139.2 lbs.
1 12 90 lbs. 64.6% (16RM)
1 10 100 lbs. 71.8% (12RM)
1 8 110 lbs. 79.0% (8RM)
!Bump slightly.

*Seated Rows
1 14 37.5 lbs. 39.5% (46RM) 94.9 lbs.
1 12 50 lbs. 52.6% (27RM)
1 10 62.5 lbs. 65.8% (16RM)
1 8 75 lbs. 79.0% (8RM)
!Bump slightly.

*Dumbell Pullovers
1 12 20 lbs. 39.5% (46RM) 50.6 lbs.
1 10 30 lbs. 59.2% (21RM)
1 8 40 lbs. 79.0% (8RM)
!Bump the first two.

*Machine Shoulder Presses
1 15 20 lbs. 31.6% (65RM) 63.3 lbs.
1 12 30 lbs. 47.4% (33RM)
1 10 40 lbs. 63.2% (17RM)
1 8 50 lbs. 79.0% (8RM)
!Bump slightly.

*Cable Lateral Raises
1 14 10 lbs. 19.7% (122RM) 50.6 lbs.
1 12 20 lbs. 39.5% (46RM)
1 10 30 lbs. 59.2% (21RM)
1 8 40 lbs. 79.0% (8RM)
!Keep.

*Barbell Upright Rows
1 12 20 lbs. 37.5% (50RM) 53.3 lbs.
1 12 30 lbs. 56.3% (23RM)
1 10 40 lbs. 75.0% (10RM)
!Keep.

*Seated Lateral Raises
1 12 12 lbs. 45.0% (37RM) 26.7 lbs.
1 10 16 lbs. 60.0% (20RM)
1 10 20 lbs. 75.0% (10RM)
!Too heavy.

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

Phase XV Cycle A - 10

2007-01-16T16:26:00.000-08:00

Sets Reps Weight Intensity 1RM
*Front Squats
1 15 15 lbs. 39.5% (46RM) 38 lbs.
1 12 20 lbs. 52.6% (27RM)
1 10 25 lbs. 65.8% (16RM)
1 8 30 lbs. 79.0% (8RM)
!Light.

*Smith Machine Lunges
1 10 12.5 lbs. 49.4% (31RM) 25.3 lbs.
1 10 15 lbs. 59.2% (21RM)
1 8 17.5 lbs. 69.1% (13RM)
1 8 20 lbs. 79.0% (8RM)
!Keep for one more.

*Abductor
1 12 110 lbs. 63.5% (17RM) 173.3 lbs.
1 10 120 lbs. 69.2% (13RM)
1 10 130 lbs. 75.0% (10RM)
!A bit light.

*Leg Extensions
1 14 95 lbs. 62.0% (18RM) 153.3 lbs.
1 12 105 lbs. 68.5% (14RM)
1 10 115 lbs. 75.0% (10RM)
!Bump slightly.

*Donkey Calf Raises
1 16 125 lbs. 65.2% (16RM) 191.7 lbs.
1 14 125 lbs. 65.2% (16RM)
2 12 125 lbs. 65.2% (16RM)
!Bump.

*One-Leg Seated Calf Raises
3 10 20 lbs. 75.0% (10RM) 26.7 lbs.
!Bump.

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

Phase XV Cycle A - 9

2007-01-15T17:59:00.000-08:00

Sets Reps Weight Intensity 1RM
*Chest Dips
1 16 0 lbs. 65.2% (16RM) 0 lbs.
1 14 0 lbs. 68.2% (14RM)
1 12 0 lbs. 71.4% (12RM)
1 10 0 lbs. 75.0% (10RM)

*Incline Press
1 15 10 lbs. 31.6% (65RM) 31.6 lbs.
1 12 15 lbs. 47.4% (33RM)
1 10 20 lbs. 63.2% (17RM)
1 8 25 lbs. 79.0% (8RM)
!Bump

*Flat Cable Fly
1 14 20 lbs. 54.6% (25RM) 36.7 lbs.
1 12 22.5 lbs. 61.4% (19RM)
1 10 25 lbs. 68.2% (14RM)
1 10 27.5 lbs. 75.0% (10RM)
!Keep.

*Cable Crossover
1 14 37.5 lbs. 53.6% (26RM) 70 lbs.
1 10 42.5 lbs. 60.7% (19RM)
1 10 47.5 lbs. 67.9% (14RM)
1 10 52.5 lbs. 75.0% (10RM)
!Keep.

*Bench Dips
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)
!Light.

*Two-Arm Overhead Dumbell Extensions
1 14 12 lbs. 36.0% (53RM) 33.3 lbs.
1 12 16 lbs. 48.0% (33RM)
1 12 20 lbs. 60.0% (20RM)
1 10 25 lbs. 75.0% (10RM)
!Keep.

*Cable Kickbacks
1 10 40 lbs. 75.0% (10RM) 53.2 lbs.
1 10 30 lbs. 56.3% (23RM)
1 8 20 lbs. 37.5% (50RM)
1 8 10 lbs. 18.8% (130RM)
!Bump.

*Crunches, Side Twists, Hanging Leg Raises
3 20 0 lbs. 60.0% (20RM) 0 lbs.

Phase XV Cycle A - 8

2007-01-14T21:10:00.000-08:00

Sets Reps Weight Intensity 1RM
*Hyperextensions
1 14 5 lbs. 18.8% (130RM) 26.7 lbs.
1 12 10 lbs. 37.5% (50RM)
1 10 15 lbs. 56.3% (23RM)
1 10 20 lbs. 75.0% (10RM)
!A bit light.

*Lying Leg Curls
1 14 35 lbs. 52.5% (27RM) 66.7 lbs.
1 12 40 lbs. 60.0% (20RM)
1 10 45 lbs. 67.5% (14RM)
1 10 50 lbs. 75.0% (10RM)
!A bit light.

*Smith Machine Lunges
1 12 10 lbs. 52.6% (27RM) 19 lbs.
1 10 12.5 lbs. 65.8% (16RM)
1 8 15 lbs. 79.0% (8RM)
!Bump 2.5.

*Hammer Curls
1 14 5 lbs. 19.7% (122RM) 25.3 lbs.
1 12 10 lbs. 39.5% (46RM)
1 10 15 lbs. 59.2% (21RM)
1 8 20 lbs. 79.0% (8RM)
!Bump 2.5.

*One-Arm Dumbell Preacher Curls
1 14 12 lbs. 37.9% (49RM) 31.6 lbs.
1 12 16 lbs. 50.5% (29RM)
1 10 20 lbs. 63.2% (17RM)
1 8 25 lbs. 79.0% (8RM)
!Bump first three.

*Seated Rope Crunches, Knee-ins, Twisting Hanging Leg Raises
3 20 0 lbs. 60.0% (20RM) 0 lbs.

Phase XV Cycle A - 7

2007-01-13T20:57:00.000-08:00

Sets Reps Weight Intensity 1RM
*Chin-ups
1 16 5 lbs. 65.2% (16RM) 7.7 lbs.
1 14 5 lbs. 65.2% (16RM)
1 12 5 lbs. 65.2% (16RM)

*One-Arm Seated Rows
1 12 20 lbs. 57.4% (22RM) 34.8 lbs.
1 10 22.5 lbs. 64.6% (16RM)
1 8 25 lbs. 71.8% (12RM)
1 8 27.5 lbs. 79.0% (8RM)

*Straight Arm Pulldowns
1 12 25 lbs. 35.9% (54RM) 69.6 lbs.
1 10 35 lbs. 50.2% (30RM)
1 8 45 lbs. 64.6% (16RM)
1 8 55 lbs. 79.0% (8RM)
!Keep last, bump up the first three.

*Shoulder Presses
1 14 20 lbs. 45.1% (37RM) 44.3 lbs.
1 12 25 lbs. 56.4% (23RM)
1 10 30 lbs. 67.7% (14RM)
1 8 35 lbs. 79.0% (8RM)

*Lateral Raises
1 14 12 lbs. 37.9% (49RM) 31.6 lbs.
1 12 16 lbs. 50.5% (29RM)
1 10 20 lbs. 63.2% (17RM)
1 8 25 lbs. 79.0% (8RM)
!Last is a bit heavy.

*Bent-Over Cable Rear Laterals
1 12 10 lbs. 39.5% (46RM) 25.3 lbs.
1 10 15 lbs. 59.2% (21RM)
1 8 20 lbs. 79.0% (8RM)

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

Phase XV Cycle A - 6

2007-01-12T20:03:00.000-08:00

Sets Reps Weight Intensity 1RM
*Squats
1 15 50 lbs. 75.0% (10RM) 66.7 lbs.
1 12 50 lbs. 75.0% (10RM)
1 10 50 lbs. 75.0% (10RM)
!Bump to 55 if possible.

*Leg Extensions
1 15 90 lbs. 75.0% (10RM) 120 lbs.
1 12 90 lbs. 75.0% (10RM)
1 10 90 lbs. 75.0% (10RM)
!Bump slightly.

*Sissy Squats
1 15 0 lbs. 66.7% (15RM) 0 lbs.
1 12 0 lbs. 71.4% (12RM)
1 10 0 lbs. 75.0% (10RM)

*Donkey Calf Raises
2 14 110 lbs. 71.4% (12RM) 154.1 lbs.
2 12 110 lbs. 71.4% (12RM)
!Bump.

*Toe Press
2 14 90 lbs. 71.4% (12RM) 126.1 lbs.
2 12 90 lbs. 71.4% (12RM)
!Bump.

*One-Leg Seated Calf Raise
3 10 15 lbs. 75.0% (10RM) 20 lbs.
!A bit light.

*Rope Crunches, Incline Crunches, Bench Leg Raises
3 16 0 lbs. 65.2% (16RM) 0 lbs.

Phase XV Cycle A - 5

2007-01-11T16:54:00.000-08:00

Sets Reps Weight Intensity 1RM
*Bench Press
1 15 27.5 lbs. 62.1% (18RM) 44.3 lbs.
1 12 30 lbs. 67.7% (14RM)
1 10 32.5 lbs. 73.4% (11RM)
1 8 35 lbs. 79.0% (8RM)
!Too light.

*Incline Fly
1 12 20 lbs. 45.1% (37RM) 44.3 lbs.
1 10 25 lbs. 56.4% (23RM)
1 10 30 lbs. 67.7% (14RM)
1 8 35 lbs. 79.0% (8RM)
!Too heavy.

*Cable Crossover
1 14 35 lbs. 55.3% (24RM) 63.3 lbs.
1 12 40 lbs. 63.2% (17RM)
1 10 45 lbs. 71.1% (12RM)
1 8 50 lbs. 79.0% (8RM)
!Keep last one, bump up the first three.

*Pressdowns
1 14 50 lbs. 46.9% (34RM) 106.7 lbs.
1 12 60 lbs. 56.3% (23RM)
1 12 70 lbs. 65.6% (16RM)
1 10 80 lbs. 75.0% (10RM)
!Too light.

*Dips
1 14 0 lbs. 0.0% (?RM) 20 lbs.
1 12 5 lbs. 25.0% (90RM)
1 12 10 lbs. 50.0% (30RM)
1 10 15 lbs. 75.0% (10RM)
!Keep last one, bump up the first three.

*Overhead Rope Extensions
1 14 35 lbs. 55.3% (24RM) 63.3 lbs.
1 12 40 lbs. 63.2% (17RM)
1 10 45 lbs. 71.1% (12RM)
1 8 50 lbs. 79.0% (8RM)
!Bump up.

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

Phase XV Cycle A - 4

2007-01-10T19:24:00.000-08:00

Sets Reps Weight Intensity 1RM
*Stiff Leg Deadlifts
1 12 5 lbs. 26.3% (84RM) 19 lbs.
1 10 10 lbs. 52.7% (27RM)
1 8 15 lbs. 79.0% (8RM)
!Keep.

*One Leg Lying Curls
1 14 20 lbs. 68.2% (14RM) 49 lbs.
1 12 35 lbs. 71.4% (12RM)
!Too heavy.

*Abductor
1 12 100 lbs. 65.8% (16RM) 151.9 lbs.
1 10 110 lbs. 72.4% (11RM)
1 8 120 lbs. 79.0% (8RM)
!Too light.

*Incline Curls / Prone Incline Curls
1 12 12 lbs. 47.4% (33RM) 25.3 lbs.
1 10 16 lbs. 63.2% (17RM)
1 8 20 lbs. 79.0% (8RM)
!Keep.

*Standing EZ-Bar Curls
1 12 20 lbs. 39.5% (46RM) 50.6 lbs.
1 10 30 lbs. 59.3% (21RM)
1 8 40 lbs. 79.0% (8RM)
!Keep.

*Seated Rope Crunches, Knee-ins, Twisting Hanging Leg Raises
3 16 0 lbs. 0.0% (?RM) 0 lbs.

Phase XV Cycle A - 3

2007-01-08T14:50:00.000-08:00

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.

Phase XV Cycle A - 2

2007-01-07T18:23:00.000-08:00

Sets Reps Weight Intensity 1RM
*Leg Presses
1 15 55 lbs. 57.9% (22RM) 94.9 lbs.
1 12 65 lbs. 68.5% (14RM)
1 10 70 lbs. 73.7% (11RM)
1 8 75 lbs. 79.0% (8RM)
!Double.

*Walking Lunges
1 15 10 lbs. 26.3% (84RM) 38 lbs.
1 12 20 lbs. 52.7% (27RM)
1 10 25 lbs. 65.8% (16RM)
1 8 30 lbs. 79.0% (8RM)
!Bump up first to 15.

*Smith Machine Squats
1 15 10 lbs. 19.8% (122RM) 50.6 lbs.
1 12 20 lbs. 39.5% (46RM)
1 10 30 lbs. 59.3% (21RM)
1 8 40 lbs. 79.0% (8RM)
!Keep.

*Adductor Machine
2 12 150 lbs. 75.0% (10RM) 200 lbs.
2 10 150 lbs. 75.0% (10RM)
!Keep.

*Standing Calf Raises
1 20 165 lbs. 62.1% (18RM) 265.8 lbs.
1 16 180 lbs. 67.7% (14RM)
1 14 195 lbs. 73.4% (11RM)
1 8 210 lbs. 79.0% (8RM)
!Bump up the first three. (Suggestion: 180, 190, 200)

*Seated Calf Raises
1 16 15 lbs. 25.0% (90RM) 60 lbs.
1 14 25 lbs. 41.7% (42RM)
1 12 35 lbs. 58.3% (21RM)
1 10 45 lbs. 75.0% (10RM)
!Bump up the first three. (Suggestion: 22.5, 30, 37.5)

*Rope Crunches, Incline Crunches, Bench Leg Raises
3 16 0 lbs. 65.2% (16RM) 0 lbs.
!Substitute the ball for the bench.

Phase XV Cycle A - 1

2007-01-06T23:19:00.000-08:00

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.