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Ep/uncle z log: Road to npc 2021

12/16 CHEST 201.7lb
weight jumped a pound today. Felt ok today I guess. Incline BB wasn't great but feel like made up for it with incline DB presses. Left hand and wrist kept wanting to cave with db in it even with a wrist wrap. Hand just wouldn't grip and hold for some odd reason. Got it done tho with a little assist from partner. Any who,

35° INCLINE BB - 225×8 & 205×10

25° INCLINE DB - 100s×9/4 & 80s×12

Pec deck- 135×12/7 & 120×9

H.S. INCLINE- 1.5 plate(70)×12/11

H.S. FLAT(1 drop set)- 75×6 50×6 25×8

I think 3 is best but need to bring bicep into better view and let my stomach go too

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12/18 200.8 BACK
After reviewing video of rows last week decided to lower weight and build back up. Reps with 315 WERE SHIT!!! 295 would work but this will also a little more volume and overall total work.

BB ROWS- 3×8×275 & 275×8+2 cheat reps

Chest supported DB row- 4×10/10/10/8+2×60s

Pull-Ups- 2×8/5(wide grip) 2×8/6(neutral)

H.S. LOW ROW- 2×15×70 a side (did 10 reps single arm then 5 reps dual grip)

I know my posing is a shit show but putting it all out there anyway!! And my back is chewed tf up with acne all of a sudden. Im always fighting it but it's extra bad today. Maybe cause off cycle now and estro outta whack maybe? Not using any AI currently cause wanna see what it is on bloodwork w/o it. I know .25 adex 2 x week puts me at 27-30 via last 2 blood pulls
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samgraves82 said:
12/18 200.8 BACK
After reviewing video of rows last week decided to lower weight and build back up. Reps with 315 WERE SHIT!!! 295 would work but this will also a little more volume and overall total work.

BB ROWS- 3×8×275 & 275×8+2 cheat reps

Chest supported DB row- 4×10/10/10/8+2×60s

Pull-Ups- 2×8/5(wide grip) 2×8/6(neutral)

H.S. LOW ROW- 2×15×70 a side (did 10 reps single arm then 5 reps dual grip)

I know my posing is a shit show but putting it all out there anyway!! And my back is chewed tf up with acne all of a sudden. Im always fighting it but it's extra bad today. Maybe cause off cycle now and estro outta whack maybe? Not using any AI currently cause wanna see what it is on bloodwork w/o it. I know .25 adex 2 x week puts me at 27-30 via last 2 blood pulls
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e01412a6df4b574be5e9ce5399edc1e1.jpg
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Getting better and better!! Showing major improvements. Fuckin Cobra Kai 3 , 2021!! Acne sucks. Definitely AAS related/hereditary. I hate seeing Accutane come into play. Have you exhausted all other efforts? Differin wash and gel

Max
 
Last edited:
12/19 201.7lb SHOULDERS/LOWER BACK
This is a new routine so it'll take a couple weeks to get used to it, weights, trained on new movements etc. But this is gonna be serious i can tell. I'm being watched so there's no "switching it up a day" or it'll be my ass is exactly what I need !! Did back yesterday so went easy on the low back stuff. Probably Should be just waited till Monday to start but im excited about it so piss off!!

Oly deads- 225×9/8/7/6/5

Standing OHP- 95×9/8/7/6

Oly(high bar) squat- 225×9/7/6/5 (used manta ray last 3 sets. Traps will adjust over next couple weeks tho)

DB laterals- 30s×10/9/8

DB front raise- 30s×10/8/7(supposed to be 8/7/6 but went smoother than expected. Will adjust to proper weight next time)

BB upright row- 135×9/8/7

No real pix. Had to get home to watch Olympia



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samgraves82 said:
12/19 201.7lb SHOULDERS/LOWER BACK
This is a new routine so it'll take a couple weeks to get used to it, weights, trained on new movements etc. But this is gonna be serious i can tell. I'm being watched so there's no "switching it up a day" or it'll be my ass is exactly what I need !! Did back yesterday so went easy on the low back stuff. Probably Should be just waited till Monday to start but im excited about it so piss off!!

Oly deads- 225×9/8/7/6/5

Standing OHP- 95×9/8/7/6

Oly(high bar) squat- 225×9/7/6/5 (used manta ray last 3 sets. Traps will adjust over next couple weeks tho)

DB laterals- 30s×10/9/8

DB front raise- 30s×10/8/7(supposed to be 8/7/6 but went smoother than expected. Will adjust to proper weight next time)

BB upright row- 135×9/8/7

No real pix. Had to get home to watch Olympia



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Yeah. I like this routine. Always transition slowly into any new routine; just to avoid any type of injury/accident, but you know this Man! . Good luck and just Yeah, Yup, and

Max
 
12/21 BACK/SHOULDERS 201.1lb
As you know started a new split/routine yesterday. Well, didn't even think about how this was 3rd time hitting back in just 5 days or so until it was too late and gotta feeling im gonna regret this tomo cause already gotta knot/sore spot in way lower lat. At least it wasn't a deadlift or rdl day but I felt it coming first set of BB rows. Shoulda just skipped rows but noooo gotta be hard headed. Not worried about a real injury really just complaining a bit is all. Really was a good workout otherwise. Had to improvise a bit because downstairs cable station is gone and DBs upstairs only go 60s so used cables for last set and old school 90° pec deck for rear delts. And by "downstairs" i mean 4 flights of stairs down in a whole other building and wasn't tackling that for 2 exercises and I can tell they are in a specific order for a reason(vertical then horizontal and so on). Don't be fooled by some of the lighter weights here. Every single rep was slow and controlled and same for negative with a slight pause/squeeze at the top. Strict strict strict!!! Anywho, on to it:

Weighted Pull-Ups- 25×8 35×7/6

Chainsaws/1 arm db row- 60s×8/8 & 70×8(cable)

BB row- 275×8/7/6

Close grip pull down- 120×9 135×7/6

Seated cable row(upright and no sway)- 105×10 90×11/11(missed rep scheme a bit here but lesson learned)

Wide grip pull down- 120×12/11 & 105×10

DB front raise(squeezed together)- 12s×20 10s×20 8s×20(yes 8s) how the hell these burn so damn bad in shoulders AND LATS?!?!

Rev pec deck- 4×9/8/7/6

DB rev laterals- 4×12×15s

Guess site isn't posting pix right now. Will update later.

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samgraves82 said:
12/21 BACK/SHOULDERS 201.1lb
As you know started a new split/routine yesterday. Well, didn't even think about how this was 3rd time hitting back in just 5 days or so until it was too late and gotta feeling im gonna regret this tomo cause already gotta knot/sore spot in way lower lat. At least it wasn't a deadlift or rdl day but I felt it coming first set of BB rows. Shoulda just skipped rows but noooo gotta be hard headed. Not worried about a real injury really just complaining a bit is all. Really was a good workout otherwise. Had to improvise a bit because downstairs cable station is gone and DBs upstairs only go 60s so used cables for last set and old school 90° pec deck for rear delts. And by "downstairs" i mean 4 flights of stairs down in a whole other building and wasn't tackling that for 2 exercises and I can tell they are in a specific order for a reason(vertical then horizontal and so on). Don't be fooled by some of the lighter weights here. Every single rep was slow and controlled and same for negative with a slight pause/squeeze at the top. Strict strict strict!!! Anywho, on to it:

Weighted Pull-Ups- 25×8 35×7/6

Chainsaws/1 arm db row- 60s×8/8 & 70×8(cable)

BB row- 275×8/7/6

Close grip pull down- 120×9 135×7/6

Seated cable row(upright and no sway)- 105×10 90×11/11(missed rep scheme a bit here but lesson learned)

Wide grip pull down- 120×12/11 & 105×10

DB front raise(squeezed together)- 12s×20 10s×20 8s×20(yes 8s) how the hell these burn so damn bad in shoulders AND LATS?!?!

Rev pec deck- 4×9/8/7/6

DB rev laterals- 4×12×15s

Guess site isn't posting pix right now. Will update later.

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Click to expand...

Nice! I was waiting for the meal pic ! What can I say; food porn is like chicas to me!
I am going to talk to you soon about something;
It all depends on Christmas, lol: hope me weights and attachments come....fucking Reindeer want higher wages! Lol
Max
 
IML Gear Cream!
samgraves82 said:
12/21 BACK/SHOULDERS 201.1lb
As you know started a new split/routine yesterday. Well, didn't even think about how this was 3rd time hitting back in just 5 days or so until it was too late and gotta feeling im gonna regret this tomo cause already gotta knot/sore spot in way lower lat. At least it wasn't a deadlift or rdl day but I felt it coming first set of BB rows. Shoulda just skipped rows but noooo gotta be hard headed. Not worried about a real injury really just complaining a bit is all. Really was a good workout otherwise. Had to improvise a bit because downstairs cable station is gone and DBs upstairs only go 60s so used cables for last set and old school 90° pec deck for rear delts. And by "downstairs" i mean 4 flights of stairs down in a whole other building and wasn't tackling that for 2 exercises and I can tell they are in a specific order for a reason(vertical then horizontal and so on). Don't be fooled by some of the lighter weights here. Every single rep was slow and controlled and same for negative with a slight pause/squeeze at the top. Strict strict strict!!! Anywho, on to it:

Weighted Pull-Ups- 25×8 35×7/6

Chainsaws/1 arm db row- 60s×8/8 & 70×8(cable)

BB row- 275×8/7/6

Close grip pull down- 120×9 135×7/6

Seated cable row(upright and no sway)- 105×10 90×11/11(missed rep scheme a bit here but lesson learned)

Wide grip pull down- 120×12/11 & 105×10

DB front raise(squeezed together)- 12s×20 10s×20 8s×20(yes 8s) how the hell these burn so damn bad in shoulders AND LATS?!?!

Rev pec deck- 4×9/8/7/6

DB rev laterals- 4×12×15s

Guess site isn't posting pix right now. Will update later.

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Click to expand...
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maxmuscle1 said:
Nice! I was waiting for the meal pic ! What can I say; food porn is like chicas to me!
I am going to talk to you soon about something;
It all depends on Christmas, lol: hope me weights and attachments come....fucking Reindeer want higher wages! Lol
Max
Click to expand...
Ears open and din din posted

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Did chest today but left log book in car and too damn lazy after shower and 10hr shift to go get it. Different workout than used to but great pump. Weighed in at 201.1 again today i rememebr that. Update tomorrow
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samgraves82 said:
Did chest today but left log book in car and too damn lazy after shower and 10hr shift to go get it. Different workout than used to but great pump. Weighed in at 201.1 again today i rememebr that. Update tomorrow
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Sleep is where its at!! Lol. Hard worker man!

Max
 
11/22 CHEST 201.1lbs
Nothing great accomplished here. Again, just feeling my way through new program and using this opportunity to "deload" and give my big body parts a chance to heal up and rest before jumping back in head first next week. That said, it is just Wednesday so will my self control be maintained LOL . I did get a nice chest pump and even a tad sore from all the extra volume. If im totally honest i didn't hold back on dips or flies either. GD am I really deloading ? Anyways,

35° BB INCLINE- 185×9/8/7/6/5

DB FLAT- 85s×8/7/6(been longtime since DB flat pressed. Kinda scary laying back)

GUILLOTINE PRESS- 135×8/7/6(so awkward. My first time ever doin these but I def get it tho. Felt upper shelf here which caught me off guard)

WEIGHTED DIPS- 55×8/7/6(55lbs was heavy as hell this late in w/o)

PEC DECK- 3×15×105/90/75(supposed to be cable flyes but they were installing cable station while there)

Been doin 100 reps of biceps for so long after chest that it felt really strange to leave. But guess what? ARMS TOMORROW BOIIII!!!!

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12/25 LEGS
Yep like this routine here. SSB was fun too. I actually felt my legs vs. My hips and hamstring only. Not sure what the bar weighed so just writing it as a 45lb bar for ease. The odd weight change was just to get a better feel for it but by last 2 sets I was locked in and took a lot not do throw on another plate. The upstairs was closed where the lying leg curl and standing is so had to improvise a bit.

Leg ext- 3×12×135(3 warm ups before this)

SSB squat- 225×9
185×8
185×7
225×6
225×5

Hack squat- 2plates×7
2×7×2.5 plate

Leg press- 3×12\11/10×6 plates(per side)

Seated ham curl-
135×12/11/10
150×10/8/8

Lying ham curl(w/ red band hooked to rack)
6×10

MAY THE NAME OF THIS FIRST POSE BE REPRESENTATIVE OF EVERYTHING TO COME 2021(just the name of pose, not quality cause I suck at it lol)
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Get Shredded!
samgraves82 said:
12/25 LEGS
Yep like this routine here. SSB was fun too. I actually felt my legs vs. My hips and hamstring only. Not sure what the bar weighed so just writing it as a 45lb bar for ease. The odd weight change was just to get a better feel for it but by last 2 sets I was locked in and took a lot not do throw on another plate. The upstairs was closed where the lying leg curl and standing is so had to improvise a bit.

Leg ext- 3×12×135(3 warm ups before this)

SSB squat- 225×9
185×8
185×7
225×6
225×5

Hack squat- 2plates×7
2×7×2.5 plate

Leg press- 3×12\11/10×6 plates(per side)

Seated ham curl-
135×12/11/10
150×10/8/8

Lying ham curl(w/ red band hooked to rack)
6×10

MAY THE NAME OF THIS FIRST POSE BE REPRESENTATIVE OF EVERYTHING TO COME 2021(just the name of pose, not quality cause I suck at it lol)
3ca9c9761d0a492b230ec38f8b665d76.jpg
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a23db366b177cca78f3da1f64fd9b48f.jpg
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Walking downstairs may be harder than going up tomorrow!

Max
I know you ran through that intensely
 
maxmuscle1 said:
Walking downstairs may be harder than going up tomorrow!

Max
I know you ran through that intensely
Click to expand...
I sure did. The SSB was sub par but everything else was not!! I walked up to the 2nd level(cardio floor) and my hamstrings were numb feeling. Stopped mid step for some stupid reason just to see what would happen and as predicted I started going in reverse LOL . Its gonna be extremely hard to squat again tomo that's for sure

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samgraves82 said:
I sure did. The SSB was sub par but everything else was not!! I walked up to the 2nd level(cardio floor) and my hamstrings were numb feeling. Stopped mid step for some stupid reason just to see what would happen and as predicted I started going in reverse LOL . Its gonna be extremely hard to squat again tomo that's for sure

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I literally do lunges sometimes and basically fail and cannot even get up for a minute! Crazy sore

Max
 
maxmuscle1 said:
I literally do lunges sometimes and basically fail and cannot even get up for a minute! Crazy sore

Max
Click to expand...
Uh huh. That stretch will fuck ya up something awful. Ive had to lean a while or drag my self to a seat but never fell out on floor until last week I believe it was after those freakin leg ext.

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12/26 SHOULDERS/ LOWER BACK
Im amazed how NOT SORE my legs are today. Honestly, i dreading this workout all week having to squat 2 days in a row but it actually wasn't bad at all and was quite fun actually! Ramped it up a bit today and i think I will use this as my starting point to progress from. Didn't take nearly as long as I thought it would either only about 80 mins and did an optional last exercise in that time even. But on to it:

Deadlift-
185×9
225×8
275×7
315×6/5

Standing OHP - 100×9/8/7/7

Hi bar squat- 225×9/8/7/6(actually a couple xtra reps here I just noticed)

DB laterals- 30×10/9/8

DB front raise- 35×8/7/6

Upright Row-
135×10
115×10/9/8
(also couple extra reps here will adjust accordingly next week. Using versa grips and dropping 20lbs made this a totally different lift. Have to admit, been doing this wrong for over 3 years. Taking grip out of it allowed me to be soooo much more strict. AWESOME!!!)

Facing incline bench rear laterals-
1×12×15s
2×12×20s
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ALMOST!! Too many fats and short on the carbs a bit but at least now I know where to go. So even tho today was a fail the ground work to improved diet is laid. Funny how much easier it is to eat while at work

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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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