Phase XV Cycle A - 4

http://daveworkoutlog.blogspot.com/2007/01/phase-xv-cycle-4.html

Reps Weight

*Stiff Leg Deadlifts
12 5
10 10
8 15
!Bump

*One Leg Lying Curls
14 20
12 35
!Too heavy.

*Abductor
12 100
10 110
8 120
!Too light.

*Incline Curls
12 10
10 20
8 30
!Keep.

*Prone Incline Curls
12 5
10 10
8 15
!Keep.

*Seated Rope Crunches, Knee-ins, Twisting Hanging Leg Raises

Phase XV Cycle A - 3

http://daveworkoutlog.blogspot.com/2009/03/phase-xv-cycle-3.html

Reps Weight
*Front Lat Pulldowns
8 42.5
10 35
12 27.5
14 20
!Bump

*Seated Rows
8 85
10 70
12 55
14 40
!Keep

*One-Arm Dumbell Rows
14 20
12 30
10 40
!Squeeze

*Dumbell Pullovers
14 20
12 30
10 40
!Bump 1st 2

*Arnold Presses
16 5
14 7.25
12 10
8 12.25
!Bump

*One-Arm Front Dumbell Raises
10 12.5
!Keep

*Machine Rear Laterals
14 40
12 50
10 60
8 70
!Bump

*Machine Ab Crunches, Twisting Crunches, Flat Crunches

Phase XV Cycle A - 2

http://daveworkoutlog.blogspot.com/2009/03/phase-xv-cycle-2.html

Reps Weight
*Leg Presses
16 25
14 32.5
12 40
10 47.5

!Keep

*Walking Lunges
16 10
14 15
10 20
8 25

!Keep

*Smith Machine Squats

16 2.5
12 5
10 7.5
8 10

!Keep

*Adductor Machine
16 110

*Standing Calf Raises 20 0
16 5
14 10
12 15

!Bump

*Seated Calf Raises 16 10
14 20
12 30
10 40

!Bump

*Rope Crunches, Incline Crunches, Bench Leg Raises

Phase XV Cycle A - 1

http://daveworkoutlog.blogspot.com/2009/03/phase-xv-cycle-1.html

Reps Weight
*Incline Press
16 5
14 10
12 15
10 20

!Bump

*Dumbell Fly
10

!Bump

*Pushups
0

!Bump

*Machine Fly ("Pec Dec")
14 70
12 75
10 80
8 85

!Keep

*Skull Crushers dumbell
10

!Bump

*Close-Grip Bench Press
5

!Bump

*One-Arm Overhead Dumbell Extension
10

!Bump

*Crunches, Side Twists, Hanging Leg Raises

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.

Phase XV Cycle A - 2

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

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

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)