Ep/uncle z log: Road to npc 2021

[samgraves82]

There should be a thread dedicated to :

EAT FOR GAINZZ!! It truly is the only way to advance your size no matter how small or large.

If your a skinny/hardgainer: you have to Eat a lot ; even drink those gassy ass shakes w fucking peanut butter, mct’s, whatever.

If your heavy or high Bf- you have to eat on a deficit while doing a lot more cardio w short rests between sets.

If your amateur/pro status: you have to do anything and everything and do it over and over get more gains!’

Max

#foodforgainz

I think that's a great idea!!! I like adding PB to my shakes for cals but had to stop to get the fat down, which im doing well at btw lol.
Shake recipes, high calorie recipes, "clean but palatable" high cal recipes etc.

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[samgraves82]

1/13 CHEST
Today went pretty good until it was time to hit dip station. Jumped up no weight added to just hit couple feel reps and went down then chest and shoulders just quit on me!! It was the damndest(country word for y'all) thing!! Presses to neck could've been better but they're just awkward for me presumably because of my lack of elbow flexion on right side. Imma give it a couple more tries anyways tho. All that aside, it was actually a pretty good day. What was lacking there was made up for on incline, DB press, and flies.

30° INCLINE PRESS -
135×9
185×8
205×7
225×6/5

FLAT DB PRESS-
90×8/7/8

DIPS- NADA

SEATED CABLE FLIES-(I find that seated im forced to stay strict. Just keep back against pad)
30×15
40×15/15

Didn't take post w/o pic so Just took a late night one to go with log.



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[maxmuscle1]

1/13 CHEST
Today went pretty good until it was time to hit dip station. Jumped up no weight added to just hit couple feel reps and went down then chest and shoulders just quit on me!! It was the damndest(country word for y'all) thing!! Presses to neck could've been better but they're just awkward for me presumably because of my lack of elbow flexion on right side. Imma give it a couple more tries anyways tho. All that aside, it was actually a pretty good day. What was lacking there was made up for on incline, DB press, and flies.

30° INCLINE PRESS -
135×9
185×8
205×7
225×6/5

FLAT DB PRESS-
90×8/7/8

DIPS- NADA

SEATED CABLE FLIES-(I find that seated im forced to stay strict. Just keep back against pad)
30×15
40×15/15

Didn't take post w/o pic so Just took a late night one to go with log.



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Nice work. I’ll be reviewing later. Kick ass Sam!!

Max
This kind of Hard work pays off!!

[samgraves82]

Nice work. I’ll be reviewing later. Kick ass Sam!!

Max
This kind of Hard work pays off!!

Wise man once said,
"Yeeeeaaa buddy"

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[maxmuscle1]

Wise man once said,
"Yeeeeaaa buddy"

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It’s all in the wrist!!

Max

[samgraves82]

1/15 ARMS
Today was awesome and actually had to make myself leave. I did end up with a couple extra sets tho because the first ones just moved way to good. I had my revenge on the dips too and then some. Just blew my mind failing on first rep of warm up/feel set other day!! Also, went with cables on EZ BAR CURL today too. I love my barbell/dumbells but just can't ignore that cables just feel better in every way with this movement. More in the bis, better pump, less forearm activation(not necessarily always bad thing). Been doing single arm work when possible too. Even tho I wasnt told to it just makes sense to work out and avoid any imbalances since i am going to compete. Am i right?

DB curl-
35×8
30×7
35×6
35×6

Cable EZ BAR CURL-
100×10
110×8/7/6

Cable preacher(1 ARM )-
70×6
60×7/7

Tri pushdowns(1 arm )-
60×9
70×8
80×8

Dips-
25×15
45×10
55×9/8

Rope PRESSDOWN-
70×10/9
60×8
40×20(burner boi)



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[maxmuscle1]

1/15 ARMS
Today was awesome and actually had to make myself leave. I did end up with a couple extra sets tho because the first ones just moved way to good. I had my revenge on the dips too and then some. Just blew my mind failing on first rep of warm up/feel set other day!! Also, went with cables on EZ BAR CURL today too. I love my barbell/dumbells but just can't ignore that cables just feel better in every way with this movement. More in the bis, better pump, less forearm activation(not necessarily always bad thing). Been doing single arm work when possible too. Even tho I wasnt told to it just makes sense to work out and avoid any imbalances since i am going to compete. Am i right?

DB curl-
35×8
30×7
35×6
35×6

Cable EZ BAR CURL-
100×10
110×8/7/6

Cable preacher(1 ARM )-
70×6
60×7/7

Tri pushdowns(1 arm )-
60×9
70×8
80×8

Dips-
25×15
45×10
55×9/8

Rope PRESSDOWN-
70×10/9
60×8
40×20(burner boi)



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It is because of the constant tension with cable work especially when you never let the stack hit. It gives a wonderful pump. Never neglect the bread and butter...the bulk power movements. It is fine to add a good pump; sometimes I do a burnout set at the end of a workout just to trash any energy I have left but usually I have already put my 100 into whatever is on my program. If I start veering off course to something I am more comfortable with; it can become a habit. Getting a blood pump can be addicting but it it is always best to follow your plan. That is just me though; As long as I not injured or something; then I sub a different exercise. When I bulk, it is purely hitting heavy ass weight(whatever that number is for the person). I put on the winter coat and try to gain as much power and weight to push outside my previous lbs from the previous workout of the same exercise. Cutting and shaping; carving in the detail shows up during that phase. So the more good weight gain is purely to surpass a number. It sounds boring but it is hard and taxing. The enjoyable part {for me}, is when I take off that extra weight during the cutting phase and see that I built a decent amount of hard striated muscle. It is hard work..which you definitely put it in! Stay focuses and master each movement; especially if it is difficult. Arnold said it best, “ a good pump is like cumming”. He was being funny but he was serious. It feels so good ! Pumps are not always indicative to growth; especially while bulking. I call it the balloon effect. I will see no shape because of water retention but; I realize that water is how I am repping heavier weights. I can mind F you when you feel puffed up; but it is always worth it when I see the result when I cut down and my arms have grown a 1/2 “ from one bulk/cut cycle. You are looking better and better .
TriPower

Max

[samgraves82]

It is because of the constant tension with cable work especially when you never let the stack hit. It gives a wonderful pump. Never neglect the bread and butter...the bulk power movements. It is fine to add a good pump; sometimes I do a burnout set at the end of a workout just to trash any energy I have left but usually I have already put my 100 into whatever is on my program. If I start veering off course to something I am more comfortable with; it can become a habit. Getting a blood pump can be addicting but it it is always best to follow your plan. That is just me though; As long as I not injured or something; then I sub a different exercise. When I bulk, it is purely hitting heavy ass weight(whatever that number is for the person). I put on the winter coat and try to gain as much power and weight to push outside my previous lbs from the previous workout of the same exercise. Cutting and shaping; carving in the detail shows up during that phase. So the more good weight gain is purely to surpass a number. It sounds boring but it is hard and taxing. The enjoyable part {for me}, is when I take off that extra weight during the cutting phase and see that I built a decent amount of hard striated muscle. It is hard work..which you definitely put it in! Stay focuses and master each movement; especially if it is difficult. Arnold said it best, “ a good pump is like cumming”. He was being funny but he was serious. It feels so good ! Pumps are not always indicative to growth; especially while bulking. I call it the balloon effect. I will see no shape because of water retention but; I realize that water is how I am repping heavier weights. I can mind F you when you feel puffed up; but it is always worth it when I see the result when I cut down and my arms have grown a 1/2 “ from one bulk/cut cycle. You are looking better and better .
TriPower

Max

That's exactly what i needed to hear. Back to the iron EZ BAR it is

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[samgraves82]

1/16 LEGS
Need to weigh myself. Keep forgetting till it's too late and gotta couple meals in me.

Leg ext-
135×12/12/12

Squat-
145×9
195×8
235×7
285×6
325×5

Hack squat-
2 plates +5lb×7/7
2.5 plate +5lb×7

Leg press-
6.5 plate×12/11/12

Seated ham curl-
150×12/11/10

Standing ham curl-
60×7/10
70×7

Lying ham curl(w/ band)-
3×12


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[samgraves82]

1/17 low back/shoulders 205.5lb
Uh oh lost a.pound somewhere and I'm not very happy about it!! I understand you're gonna have heavier and lighter days and the weekly avg is probably more important but it just bothers me anyway. Makes me feel like im messing up even when everything else is good or even great like today's training. Had a kick ass night at gym and I'm over here tripping on 1 pound. Oh and yesterday evening at gym(boy do I feel like a moron) I made it a point to get there before closing to use lying leg curl and turns out the damn thing is a lying glute kick back thing. I've always used seated curl/GHR machine since going there due to walk up there but yiud think I'd noticed that before. Should've took a pic to see if it fools anybody else. Maybe Nordic curls instead or just keep to the banded version?? We'll see. What would u guys recommend as closest replacement ?

Deads-(+5 lbs every set and 1 extra rep on last set)
230×9
280×8
320×7
370×6&6

OHP-(these actually didn't hurt at all today!)
95×9
135×8/7/6

Squat-(this day is always more narrow stance and not sleeves/belt. Also +5 lbs every set)
140×9
190×8/7/6

Laterals-
30×10
35×9/9.5

Front raise-
35×8/7/6

Upright Row-(+5 lbs every set)
125×9/8/7 +8 more cheat reps




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[maxmuscle1]

Nice work Sammie. The deads are looking good . Wonder if it was the glute extension(like a kick out extension.? Are you wanting to get that hammy bicep going.. I will hit u up when I get home.

Max

[samgraves82]

Nice work Sammie. The deads are looking good . Wonder if it was the glute extension(like a kick out extension.? Are you wanting to get that hammy bicep going.. I will hit u up when I get home.

Max

Exactly. Its just a glute.kickback from a prone position. Im off tomo but ill try to remember to get a.pic of it.
Cool talk to ya soon.

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[samgraves82]

MAN im so fuckin excited, happy, and relieved right now i cant see straight!! Scale been acting up ie not talking to me etc so finally just changed the batteries and seems i been whining over freakin nothing. This makes.a lot more sense


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[samgraves82]

1/19 BACK and SHOULDERS 208.6lb
As I suspected, yesterday was a heavy fat boy day for some reason but even at 208+ I'm still ok with that. That's about 2lbs per week, if memory serves how long I been on this new training etc protocol and personally I don't think I could ask for much more without turning into a sloppy mess at some point. Maybe I'm being too modest since this is the fastest I've ever put on weight. EVER!

Pull-Ups-
45×8/7/6

DB ROWS-
95×8/8/6

BB ROWS-(gotta little too upright on a set. I can do better. Being exhausted today got to me)
235×8/7/6

Close grip pull down-
120×8/7
122.5×6

SEATED CABLE ROW-(video exposed I wasn't getting full stretch. Didnt feel like it at time but video doesn't lie assuming the bottom/up angle didnt just make it look worse than actually was)
112.5×12/11/10

Wide grip pull down-
130×12/11/10

Shoulders done in tri-set(time restriction) w/ 30 sec rest between rounds.
Reps/weights same as last week and 120lb on rev pec deck.
Front raise DB together
Rev pec deck
Rear laterals

WTF!! These pix are seconds apart but look how those pimples swelled up into knots in back bi


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[samgraves82]

1/20 CHEST 209lb
Sorry imma day behind posting. Last few days ive finally been sleeping great BUT I cant keep my eyes open the rest of the day either. I look like a damn nodding junkie at times and that's not cool at work!! Been a hot sweaty mess too. Id swear I was getting sick but my appetite seems to be ok and when im sick I typically cant eat nothing. Anywho,

25° INCLINE BENCH-(+5 lbs on 1st 4 sets and 10lbs +3 reps on last set)
140×9
190×8
210×7
230×6
235×8

DB FLAT- (+5lbs all sets)
95×8/7/8

FLAT BB to neck(upper chest)- went lighter but finally found my groove here)
135×8/8/8

Dips-
25×8
35×8
35×7

Cable fly(flat to 35° incline)(sheet just says flyes/no crossover so need to get more specific instructions or just carry on)
30×15×FLAT
40×15×25°
30×20×35°

DB PULLOVERS-
70×12/10

Never seem to get torso turned and "open" as much as I'd like. Gotta figure out how to get some flexibility there.


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