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Quarantine training log!!

IML Gear Cream!
Back 6/8
Start of new plan will outline later. Celebrated bday yesterday so food was shit and drank a bit. Showed up today in pix. Muscles just mot firong right today. Anyway,

BB ROW -4×10/6/6/6×225/275/275/255
TBAR ROW- 4×6×4 PLATES
PULL UPS- 4X6/8/8/6
EVERY REP WAS SLOW AND 2 SECOND CONTRACTION AT TOP!!
11d1e098f34e5b44de2734dcb8d19976.jpg
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7116265a2d3f822bfdb976e0cbbd018f.jpg


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samgraves82 said:
Back 6/8
Start of new plan will outline later. Celebrated bday yesterday so food was shit and drank a bit. Showed up today in pix. Muscles just mot firong right today. Anyway,

BB ROW -4×10/6/6/6×225/275/275/255
TBAR ROW- 4×6×4 PLATES
PULL UPS- 4X6/8/8/6
EVERY REP WAS SLOW AND 2 SECOND CONTRACTION AT TOP!!
11d1e098f34e5b44de2734dcb8d19976.jpg
82eb6d9d8ad923821ded6d2cd1a5a399.jpg
083ea96c4ff36691ae43bc07c90ccdfb.jpg
7116265a2d3f822bfdb976e0cbbd018f.jpg


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Click to expand...

Happy late birthday old man!


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Man so how’s your new workout program going? You working ya ass off making that money for the family. 50-60 hours that’s tough stuff.


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Jaa0024 said:
Man so how’s your new workout program going? You working ya ass off making that money for the family. 50-60 hours that’s tough stuff.


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Click to expand...
Just started it today. Well i did bro split last week to deload a bit but what ya see today is just of how my traini g gonna go. Mon wed Fri Sat training days now too

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samgraves82 said:
Back 6/8
Start of new plan will outline later. Celebrated bday yesterday so food was shit and drank a bit. Showed up today in pix. Muscles just mot firong right today. Anyway,

BB ROW -4×10/6/6/6×225/275/275/255
TBAR ROW- 4×6×4 PLATES
PULL UPS- 4X6/8/8/6
EVERY REP WAS SLOW AND 2 SECOND CONTRACTION AT TOP!!
11d1e098f34e5b44de2734dcb8d19976.jpg
82eb6d9d8ad923821ded6d2cd1a5a399.jpg
083ea96c4ff36691ae43bc07c90ccdfb.jpg
7116265a2d3f822bfdb976e0cbbd018f.jpg


UNCLE Z REP
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Click to expand...

Sammie! Pretty soon! I feel a tattoo coming!! Just sayin!! Get one while your huge and you gotta stay huge!!
Lol

Max
 
Ok, so about my new split. Im pretty happy with it but the few high rep and arm stuff is negotiable and can be changed later. The arm work im trying something totally new by just hitting them hard and heavy as hell and beyond failure every week. It's 8 workouts with a 4x4 week 1 and 4x6 week 2.
Back(today)
Bb ROW 4x6
Landmine row 4x6
PULL UP/DOWN 4x10

CHEST
BENCH PRESS (very slight incline) 4x4
INCLINE PRESS 4x4
Machine PRESS 4x6-10
SKULL CRUSHERS 3X6-10

LEGS
SQUAT 4X6
LEG EXT 4X10
HAM CURL 4X10
1 LEG CALVES 3X15

SHOULDERS
H.S. PRESS 4X4
SHRUGS 4X6
LATERAL 4X10-12 SS W/
REV PEC DECK 4X10-12
CURLS 4X6

BACK
DEADLIFT 4X4
HYPER EXTENSION 4X4
BB ROW 3X6
T BAR ROW 3X6

CHEST
BENCH PRESS(SLIGHT INCLINE) 4X6
INCLINE PRESS 4X6
WEIGHTED DIPS 4X6
FLYES 3X12-15
PUSHDOWNS 3X6

LEGS
SQUAT 4X4
RDL 4X4
PIVOT LEG PRESS 3X6
CALVES 3X15

SHOULDERS
SEATED BB PRESS 4X6
ARNOLD PRESS 4X6
LATERALS 3X10 SS W/
REAR LATERALS 3X10
CURLS 4X6

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6/10 CHEST
TODAY WAS AWESOME. FIRST DAY ON NEW PLAN AND BEST CHEST PUMP IN A LONG TIME!!! HAD TO FIND WORK WEIGHTS SO TOOK LITTLE LONGER
BENCH PRESS- 4×4×275/315/295/275(315 WAS A FAIL ON LAST REP)
30° INCLINE BP- 4×4×225/205/205/195
H.S. INCLINE- 4×6×70/70/70/55
SKULLCRUSHERS
db652ce14122bb4c75352df99df47c72.jpg
eb66808b5e84a9c9bb90a4eb45c45270.jpg


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Through this whole thing ive never posted a cold, no pump, str8 outta bed pic before. HA, i thought the mirror looked good this a.m. which is what prompted this I WAS WRONG LOL. STRINGY AS HELL!!! Also, holding at 200ish lbs and my weight is fighting me tooth and nail right now. Im up 8 or 9 lbs on scale since start but im also down 1% bf too so roughly 10 lbs up total so far. Off to train legs now!!!
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samgraves82 said:
through this whole thing ive never posted a cold, no pump, str8 outta bed pic before. Ha, i thought the mirror looked good this a.m. Which is what prompted this i was wrong lol. Stringy as hell!!! Also, holding at 200ish lbs and my weight is fighting me tooth and nail right now. Im up 8 or 9 lbs on scale since start but im also down 1% bf too so roughly 10 lbs up total so far. Off to train legs now!!!
f19a9f0f44b25485bea6add9d2b07986.jpg
c4a1bf116930502fc68ea7be224bb22c.jpg
ed36fb9a7c8d6473f98ebaf846266810.jpg
afd83537d8714f5d7785c9f21049fdb9.jpg
0dd4c411e968b6f0973a6d730199e025.jpg
a70f6ff6ac280d4d49d27c2f445f8622.jpg


uncle z rep
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Click to expand...
5'10.5"

uncle z rep
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orders@unclez.ru for order questions

pm for all other help
 
6/12 LEGS
Well the strength matched the stringy feeling cause i wad weak as hell today. Even though it was 6s instead of 4s and I completed all the reps and no last rep fails, weights were same as bench other day. FML lol. Gotta good pump tho

SQUAT 4x6x315/295/275/275
Leg ext 4×10 ss w/
Seated ham curls 4x10
If you watch vid later, my battery dies, but the weights stayed the same so the struggle/cussing and pain went up as you could imagine.
fcb4373342d00e04351b0af336a23001.jpg
1c32824fdc5b9cacb99369cb01b6b40c.jpg


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SHOULDER/ARMS 6/13
It looks sub par on paper but this was an amazing workout!! I dig this new shoulder day!
H.S. PRESS- 4×4×115/115/115/105 SIDE

LATERALS- 4×12×30s very strict SS w/
REV PEC DECK- 4×12/12/11.5/12 STRICT

1 ARM CABLE SHRUG- 3×12/8/12

1 ARM CROSS BODY CABLE CURL- 3×12/8/8*8*10 drop set on last set

ELBOWS BACK ROPE PRESSDOWN- 3×12/12/6*8*8 drop set on last set
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b9a0b252444cea1f0cb0257c7d5a78e3.jpg
2eff7a5294af170e8d5d454eb3b2e2f9.jpg

Can see my jacked up elbow in last pic lol

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samgraves82 said:
BACK 6/15
Deadlift- 4×4×405/455/425/425
Hyperextensions- 4×4/6/6/6×50/75/75/75
T-Bar row- 3×6×3pl/3.5/3.5plate
H.S. Hi row- 4×6/6/8/8(last was a failed half rep)
a9e9f4966f74c4cb6b1c8be42ad14493.jpg
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6c47790d2cd17a5292832edb86295b0f.jpg


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You are a true warrior Sammie!! Get it! Love the DBZ thread!

Max
 
samgraves82 said:
BACK 6/15
Deadlift- 4×4×405/455/425/425
Hyperextensions- 4×4/6/6/6×50/75/75/75
T-Bar row- 3×6×3pl/3.5/3.5plate
H.S. Hi row- 4×6/6/8/8(last was a failed half rep)
a9e9f4966f74c4cb6b1c8be42ad14493.jpg
6afc4bd43ab3d34845fe68d7a7b57211.jpg
3140586abd5d74b4c44ad1ca3a64e907.jpg
6c47790d2cd17a5292832edb86295b0f.jpg


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Nice back day. Do you prefer deadlifts on back day or do you ever do them on leg day for hamstrings glutes and lower back?


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Killionb12 said:
Nice back day. Do you prefer deadlifts on back day or do you ever do them on leg day for hamstrings glutes and lower back?


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Deads or BB rows. Do rdl on legs day. I was alternating RDL with deads on back day before tho

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samgraves82 said:
Thank you big dawg. Always means more when the man says it

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I very much appreciate all you do at ASF! Now I want some sports again!! This quarantine has been a real drag....in a lot of ways but, I am keeping positive and have my eye on the prize!!
474d53388c178096cd9c93a61eb2f42c.jpg

Max
 
maxmuscle1 said:
I very much appreciate all you do at ASF! Now I want some sports again!! This quarantine has been a real drag....in a lot of ways but, I am keeping positive and have my eye on the prize!!
474d53388c178096cd9c93a61eb2f42c.jpg

Max
Click to expand...
Yea imma be an ill bastard come college FB time

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Chest 6/17
30° bench- 4×10/10/8/6×185+30/185+50/205+50/225+50(couldnt find my weight today t first its 225)
Incline bench- 4×6×155+50/175+50(×3)
Weighted dips - 4×6×70/55/55/55
Pec deck- 4×15/9+/6/12
bd42930283234b40789e69fcb7bca0b5.jpg
//uploads.tapatalk-cdn.com/20200617/2f4106e3e64c9f71391ada638e3ef444.jpg[/IMG

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