Ep/uncle z log: Road to npc 2021

[Killionb12]

12/28 BACK/SHOULDERS 204.1lb
Clean bloods, new training plan, amd ready to break all the GD rules so let's blast off(details later). I will say this, just test deca and GH for now.Today was freaking great day all around!! If you notice the drop in weight on BB rows again thats because im breaking it down and building back up. Not quite satisfied with how far bent over(hip hinged)ive been so doing an RDL into place with BB 1/3 way down shin at around 60°ish angle. Lower than the 45° I been at but not parallel to floor either. So that combined with it being 3rd instead of 1st or 2nd kinda has to drop weight but im feeling my back with them that much better for it.

WEIGHTED Pull-Ups- 45×8/7/6(last rep was a cheat rep. Repeat weight next week)

DB ROW(chainsaws)-
80×8
90×7/7

BB ROW- 225×8/7/6 +2 cheat reps

Close grip pull down-
160×8/7
140×6

Seated cable row(strict)-
120×12
130×11
120×10

Wide grip pull down- 120×12/11/10

Front raise(DB squeeze)- 3×20×20(10s)(these actually burned the shit outta my lats too)

Reverse pec deck- 120×9/8/7/6

DB rear lateral-
2×12×20s
2×12×15s

Peaks tryna roll over into sight

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Nice work brotha! That rear double is looking a lot better! Very nice!


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[samgraves82]

Nice work brotha! That rear double is looking a lot better! Very nice!


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Thank u sir

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[maxmuscle1]

12/28 BACK/SHOULDERS 204.1lb
Clean bloods, new training plan, amd ready to break all the GD rules so let's blast off(details later). I will say this, just test deca and GH for now.Today was freaking great day all around!! If you notice the drop in weight on BB rows again thats because im breaking it down and building back up. Not quite satisfied with how far bent over(hip hinged)ive been so doing an RDL into place with BB 1/3 way down shin at around 60°ish angle. Lower than the 45° I been at but not parallel to floor either. So that combined with it being 3rd instead of 1st or 2nd kinda has to drop weight but im feeling my back with them that much better for it.

WEIGHTED Pull-Ups- 45×8/7/6(last rep was a cheat rep. Repeat weight next week)

DB ROW(chainsaws)-
80×8
90×7/7

BB ROW- 225×8/7/6 +2 cheat reps

Close grip pull down-
160×8/7
140×6

Seated cable row(strict)-
120×12
130×11
120×10

Wide grip pull down- 120×12/11/10

Front raise(DB squeeze)- 3×20×20(10s)(these actually burned the shit outta my lats too)

Reverse pec deck- 120×9/8/7/6

DB rear lateral-
2×12×20s
2×12×15s

Peaks tryna roll over into sight

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This is the way! Yoked Up

Max

 

[samgraves82]

This is the way! Yoked Up

Max

Yes sir!! I gotta admit doing all the things I haven't done in ages, it seems, is gonna be really good for me both in recovery and muscularity

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[maxmuscle1]

Yes sir!! I gotta admit doing all the things I haven't done in ages, it seems, is gonna be really good for me both in recovery and muscularity

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It will. Just have to be mentally tough and get the proper food/rest:sleep. I always use meditation sleep sounds/music. Figure if I cannot sleep, at least I am resting and staying positive. It is stress and negative thoughts that can plague some. Get as much sleep as possible so you can give it your all !

Max

 

[samgraves82]

It will. Just have to be mentally tough and get the proper food/rest:sleep. I always use meditation sleep sounds/music. Figure if I cannot sleep, at least I am resting and staying positive. It is stress and negative thoughts that can plague some. Get as much sleep as possible so you can give it your all !

Max

Yea. Imma DL a sleep sounds app now. Good call

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[samgraves82]

12/29 CHEST 202lb
Why is the owner of my gym just trying to run people off?!?! I walk in at 6:00 and half the GD downstairs is blocked off being painted!! Yes at peak hrs!! Did i mention that's where all the rack and bench presses are? Luckily the upstairs has 1 squat rack but only 60lb dumbells. It's 3 flights of stairs and not 3 normal flights these things are extended over 30 damn yards or some shit in a whole other building. It's probably 4 mins of climbing staira which isn't terrible but to stick to a routine and even do that trip twice back and forth is 16 mins of climbing steps. I made due but fuck me! Oh yea, and on way out heard a racket from the new cable station and cable flew off pulley AGAIN!! They did a really shit job with that thing I tell ya. I need to take pic and show y'all how ridiculous that climb is for real!! Anyways, dips had to go last vs. 4th cause no dip station upstairs and did flat BB instead of DB since only had 60s. Could've banged out reps I guess so hope i made right call on this one. Bout to go to another gym all together if they dont get it together. Ok the workout:

Incline BB press- 190×9/8/7/6/5

Flat BB press- 225×8/7/6 ( I just couldn't get right for some reason. I incline in rack always but flat was just off for some reason)

Flat BB to neck-
135×8
155×7
175×6 (I like these a lot as I get comfortable. They really stretch me out and i pumped up like a mofo after these. Should get 175 across the board next week)

Cable fly-
2×30×15
1×20×15

Dips- 3×8/8/7.5×bw
I strapped on my usual start weigjt of 55lbs and got stuck lol. Why i thought I was gonna do regular weight on exercise #5 is beyond me but bodyweight?!?! Those were failure sets too!!
Overall it was a great session despite the bullshit. Walked out 2 cup sizes bigger than I walked in

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[samgraves82]

Ok 1 more and I'm done bitching!!
You can see where The parking is(sort of). So walk up the hill to the lower building where the big boy/girl rooms are. Then u have to walk up stairs to get to 2nd story of that building then climb up the hill/steps to the upper building. Then walk up more steps to get to the upper floor of that building.

Just to show how far up those fuckers really are

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[cdubw44]

Ok 1 more and I'm done bitching!!
You can see where The parking is(sort of). So walk up the hill to the lower building where the big boy/girl rooms are. Then u have to walk up stairs to get to 2nd story of that building then climb up the hill/steps to the upper building. Then walk up more steps to get to the upper floor of that building.

Just to show how far up those fuckers really are

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Count that as cardio and warm up then you’re good to go as you get in.


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[samgraves82]

Count that as cardio and warm up then you’re good to go as you get in.


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1 trip is fine but not multiple

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[samgraves82]

I tell ya what. When I worked in fast food a teenager 10oz meat(2.5 "1/4lb" burgers) wasn't this big lol. Took 2 tries but got it down finally. More carrots off to the side not pictured. Like em better solo. Love my crock pot

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[maxmuscle1]

I tell ya what. When I worked in fast food a teenager 10oz meat(2.5 "1/4lb" burgers) wasn't this big lol. Took 2 tries but got it down finally. More carrots off to the side not pictured. Like em better solo. Love my crock pot

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Nice ! Food Scale Action! Post cooking too

Max

 

[samgraves82]

Nice ! Food Scale Action! Post cooking too

Max

Yes sir. Had them bad boys for years from back when I was caught up in other activities.
I wont lie, still struggling to get it all down and keep fats under 100(better than the 120 I first posted) but getting a little better everyday. Getting my total cals and protein but carbs/fats still need work.

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[maxmuscle1]

Yes sir. Had them bad boys for years from back when I was caught up in other activities.
I wont lie, still struggling to get it all down and keep fats under 100(better than the 120 I first posted) but getting a little better everyday. Getting my total cals and protein but carbs/fats still need work.

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Just do your best! We all fall short at one time or another. You will acclimate

Max

 

[samgraves82]

12/31 ARMS 203.7lb
Good session and pump today!! Weight is starting to steadily climb also at 203+ last 2 days. Its been hard shoving all the extra food down but seeing the results only makes me wanna try harder. Funny thing is that im actually taking in less cals than a few weeks ago BUT more solid food and less shakes/liquid cals but the mirror would suggest I'm taking in more cals. I guess all calls arent created equal.
Posing: side tri I need to get my chest up it seems as it just disappears but tri itself looks ok I guess. Back bi as always still needs work. Frustrated i can't get it but I shall persevere lol. Had to take pix at home after running errands so pump almost gone but who cares? Not I says me. On to it now:

All work done standing:
DB curls-
45×8
45×7
40×6

Ez bar curls(to forehead/slow neg)-
75×8
80×7
80×6

Cable preacher curl 1 armed-
60×8
60×8
70×6

EZ BAR PUSHDOWN-
170×9
170×8
160×8

DIPS-
BW×10/9/8(slow and controlled 3 sec up/down)

Rope PRESSDOWN(different station from last week)-
70×10
60×9
60×8
40×20

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[samgraves82]

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[maxmuscle1]

12/31 ARMS 203.7lb
Good session and pump today!! Weight is starting to steadily climb also at 203+ last 2 days. Its been hard shoving all the extra food down but seeing the results only makes me wanna try harder. Funny thing is that im actually taking in less cals than a few weeks ago BUT more solid food and less shakes/liquid cals but the mirror would suggest I'm taking in more cals. I guess all calls arent created equal.
Posing: side tri I need to get my chest up it seems as it just disappears but tri itself looks ok I guess. Back bi as always still needs work. Frustrated i can't get it but I shall persevere lol. Had to take pix at home after running errands so pump almost gone but who cares? Not I says me. On to it now:

All work done standing:
DB curls-
45×8
45×7
40×6

Ez bar curls(to forehead/slow neg)-
75×8
80×7
80×6

Cable preacher curl 1 armed-
60×8
60×8
70×6

EZ BAR PUSHDOWN-
170×9
170×8
160×8

DIPS-
BW×10/9/8(slow and controlled 3 sec up/down)

Rope PRESSDOWN(different station from last week)-
70×10
60×9
60×8
40×20

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Dont be fooled! Just work!! Happy New Year Sammie

2021

Max

 

[samgraves82]

Dont be fooled! Just work!! Happy New Year Sammie

2021

Max

Happy new years bud.
And the cals dont fool me at all. I actually already knew this and have seen it in myself but it boils down to discipline and convenience/ease but now i got somebody that'll get on my ass if try to take shortcuts!

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[Killionb12]

12/31 ARMS 203.7lb
Good session and pump today!! Weight is starting to steadily climb also at 203+ last 2 days. Its been hard shoving all the extra food down but seeing the results only makes me wanna try harder. Funny thing is that im actually taking in less cals than a few weeks ago BUT more solid food and less shakes/liquid cals but the mirror would suggest I'm taking in more cals. I guess all calls arent created equal.
Posing: side tri I need to get my chest up it seems as it just disappears but tri itself looks ok I guess. Back bi as always still needs work. Frustrated i can't get it but I shall persevere lol. Had to take pix at home after running errands so pump almost gone but who cares? Not I says me. On to it now:

All work done standing:
DB curls-
45×8
45×7
40×6

Ez bar curls(to forehead/slow neg)-
75×8
80×7
80×6

Cable preacher curl 1 armed-
60×8
60×8
70×6

EZ BAR PUSHDOWN-
170×9
170×8
160×8

DIPS-
BW×10/9/8(slow and controlled 3 sec up/down)

Rope PRESSDOWN(different station from last week)-
70×10
60×9
60×8
40×20

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On the side tri if you can roll that shoulder back more it will make that chest pop more and the shoulder as well. Nice work bro. Definitely seeing the improvements!


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[samgraves82]

On the side tri if you can roll that shoulder back more it will make that chest pop more and the shoulder as well. Nice work bro. Definitely seeing the improvements!


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Yea my mobility is shit. Was just thinking about that too. We gotta sports phys therapist inside the gym so need to check that out

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[Killionb12]

Yea my mobility is shit. Was just thinking about that too. We gotta sports phys therapist inside the gym so need to check that out

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I hear you my mobility sucks as well especially during offseason when I put on all this weight. My left elbow isn’t 100% either and that’s the side I do the side tri so it makes it even harder right now. Happy New Year bro!


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[samgraves82]

I hear you my mobility sucks as well especially during offseason when I put on all this weight. My left elbow isn’t 100% either and that’s the side I do the side tri so it makes it even harder right now. Happy New Year bro!


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How do I deal with elbow? If I look my arm isnt quite str8 either and either side chest or back hi thats all the flexion I have in right arm and it really does hurt in upper forearm a lot. You'll see a knot there and thats actually musxle tissue poking out

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[samgraves82]

I hear you my mobility sucks as well especially during offseason when I put on all this weight. My left elbow isn’t 100% either and that’s the side I do the side tri so it makes it even harder right now. Happy New Year bro!


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I meant how do U deal with elbow not "I"

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[samgraves82]

1/1/21 LEGS 203.7lb again
Only makes sense to kick-off new year with legs right?! My knees were not agreeing with hack squat again this week for some reason. Had to drop weight a bit and just focus on squeezing quads. Ramped up the intensity on squats tho so hopefully makes up for it. Also, I like this way of working up on squats so unless im told otherwise not to this is the method I'll use on way up. See no reason why my last 2 sets wont be with 315 next week. Used pivot leg press because the bearings or something is out on the regular leg press. 4+ plates per side and it just drags and im just not risking getting stuck under there alone. This split/routine is really growing on me!!

Leg ext-
120×12
120×12
135×12

Squat- (most likely start with 185 & end with 315 next week and build on that)
135×9
185×8
225×7
275×6
275×5

Hacks- (weights per side)
2 plates×7
2 plates×7
2 plates +10lb×7

Pivot leg press-
6 plates×12
6 plates×11
6 plates +25lb×10

Seated ham curl-
135×12
135×11
150×10

Standing ham curl-(had to use cables cause as u know my gyms a damn mess right now)
30×7
50×7
50×7

Lying leg curl-(used band and helper holding band for tension. Actually wasn't bad!)
3×12×red band

ILL SPARE YOU MY UNDIES AND JUNK OUTLINE!! UR WELCOME!! Pump mostly gone cause home, shake, and shower but oh well.

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[maxmuscle1]

1/1/21 LEGS 203.7lb again
Only makes sense to kick-off new year with legs right?! My knees were not agreeing with hack squat again this week for some reason. Had to drop weight a bit and just focus on squeezing quads. Ramped up the intensity on squats tho so hopefully makes up for it. Also, I like this way of working up on squats so unless im told otherwise not to this is the method I'll use on way up. See no reason why my last 2 sets wont be with 315 next week. Used pivot leg press because the bearings or something is out on the regular leg press. 4+ plates per side and it just drags and im just not risking getting stuck under there alone. This split/routine is really growing on me!!

Leg ext-
120×12
120×12
135×12

Squat- (most likely start with 185 & end with 315 next week and build on that)
135×9
185×8
225×7
275×6
275×5

Hacks- (weights per side)
2 plates×7
2 plates×7
2 plates +10lb×7

Pivot leg press-
6 plates×12
6 plates×11
6 plates +25lb×10

Seated ham curl-
135×12
135×11
150×10

Standing ham curl-(had to use cables cause as u know my gyms a damn mess right now)
30×7
50×7
50×7

Lying leg curl-(used band and helper holding band for tension. Actually wasn't bad!)
3×12×red band

ILL SPARE YOU MY UNDIES AND JUNK OUTLINE!! UR WELCOME!! Pump mostly gone cause home, shake, and shower but oh well.

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Nice Sammie . I can see what your serratus/abs/obliques will look like when you cut down....omg! Lats coming along nicely. The lower the lat development; the more impressive you will look. I am loving when you Cobra Spread the back!! Standing ham curls are freakin hard; that hammie should burn !!

Max

 

[Killionb12]

I meant how do U deal with elbow not "I"

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I’m currently going to Chiropractor and he has been doing scraping and dry needling. It’s helped a ton. Definitely feeling a lot better. I have also been using elbow wraps as well.


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[samgraves82]

Nice Sammie . I can see what your serratus/abs/obliques will look like when you cut down....omg! Lats coming along nicely. The lower the lat development; the more impressive you will look. I am loving when you Cobra Spread the back!! Standing ham curls are freakin hard; that hammie should burn !!

Max

Thanks max!! A couple of the things in doing now that I wasn't before like super strict/upright torso seated cable rows and close grip Pulldowns are gonna help A LOT. I been pulling to meh mid chest or so just focusing on pulling elbows down vs back(they're still behind me but u know what i meant hopefully). And seated rows just low as possible on belly and just pushing elbows as far back as possible and as tight to body as possible

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[samgraves82]

I’m currently going to Chiropractor and he has been doing scraping and dry needling. It’s helped a ton. Definitely feeling a lot better. I have also been using elbow wraps as well.


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I may look into some wraps myself. And obviously the PT upstairs. I went to a chiro and it was cool at first but it was same shit he did to everybody else literally. Like, why are you even touching the other problem areas that YOU POINTED OUT like tight af glutes/hams. What are we doing about this 14mm difference in hip height?

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[maxmuscle1]

Thanks max!! A couple of the things in doing now that I wasn't before like super strict/upright torso seated cable rows and close grip Pulldowns are gonna help A LOT. I been pulling to meh mid chest or so just focusing on pulling elbows down vs back(they're still behind me but u know what i meant hopefully). And seated rows just low as possible on belly and just pushing elbows as far back as possible and as tight to body as possible

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I do know what you mean and that is !up!!

Max

 

[samgraves82]

Nice Sammie . I can see what your serratus/abs/obliques will look like when you cut down....omg! Lats coming along nicely. The lower the lat development; the more impressive you will look. I am loving when you Cobra Spread the back!! Standing ham curls are freakin hard; that hammie should burn !!

Max

Lookin at these tells me I need to get a lil more upright on Pulldowns to really get in that lower lat. Those fibers run up/down so my line of pull should match that a lil better.

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