Ep sponsored log: Road to redemption 2022

[GainTrain]

Looking crazy Bro!! Can't wait to see you with another 20lbs in your frame. Keep killing it man. I don't comment much but always lurking lol.

 

[samgraves82]

Looking crazy Bro!! Can't wait to see you with another 20lbs in your frame. Keep killing it man. I don't comment much but always lurking lol.

I'm the same way, thanka

 

[samgraves82]

I GOT A WHOLE FN WEEKEND OFF!! SO IM NOT DOIN A DAMN THING ASIDE FROM GYM AND I DON'T CARE !!!
Trained arms/shoulders today and it was just a sick nasty pump. Made some progress vs the log book but the pump, wow!! These rear delta full af

Somehow lost a pound over the week but then jumped up 3 over night. Im an odd duck!
My log book outside and it's rainy and cold here plus I'm just being lazy so I'll update later.
P.S. how does one gain 3lbs over night and wake up leaner and striated?

 

[samgraves82]

10/31 Legs
All I can say about tonight is , DAMN!!!
All the weights moved flawlessly, added 40lbs to hack squats and didn't sacrifice any reps, more reps actually, and the pump was, well, GD IT BURNS should explain it.
Funny side note. Right after my leg ext, Went to help my girl pull plates off sled for her conditioning work, pulled a 35# off took a side step and fell down cause legs just died
Seated ham curl
180×8/8/8

Hacks
4 plates × 10/8
Back off set
3pps×6(was supposed to be 8-12 but for the first time probably ever the burn in my quads made me tap out at 6)

Pendulum squat
3 pps × 8
2.5 × 8
2 pps rest pause 5/5/4 crawled to camera after this. Another first!

Leg ext
120×15/10
120# cluster set 5/5/3

2 sets of calves

 

[Push50]

Leg day was always my favorite day to work out. Don’t know really why. Just always felt different than other workout days

 

[samgraves82]

Leg day was always my favorite day to work out. Don’t know really why. Just always felt different than other workout days

Me too and back as well. My first year or so I hated legs but between a shitty squat and listening to some good and smart YouTubers(luckily guys like Louie Simmons and Dr Mike) something clicked in my head one day and they became a weekly challenge and I hate losing lol. First time under 2 plates got 5 reps. Guess I learned to embrace and love the suck and wore the soreness like a badge of honor

 

[Montego]

So you're gaining weight and getting stronger.

I GUESS that's a good sign while you're off

 

[samgraves82]

So you're gaining weight and getting stronger.

I GUESS that's a good sign while you're off

Hell yeah it is. Well, I'm finally back to where I left off before cutting weight. Nothing here is new to me weight wise(body and weights). But it's nice to finally be back tho

 

[samgraves82]

So you're gaining weight and getting stronger.

I GUESS that's a good sign while you're off

I will say tho, this ~195 looks way different than it did first time and that's the coaching imo

 

[Rigeu]

10/31 Legs
All I can say about tonight is , DAMN!!!
All the weights moved flawlessly, added 40lbs to hack squats and didn't sacrifice any reps, more reps actually, and the pump was, well, GD IT BURNS should explain it.
Funny side note. Right after my leg ext, Went to help my girl pull plates off sled for her conditioning work, pulled a 35# off took a side step and fell down cause legs just died
Seated ham curl
180×8/8/8

Hacks
4 plates × 10/8
Back off set
3pps×6(was supposed to be 8-12 but for the first time probably ever the burn in my quads made me tap out at 6)

Pendulum squat
3 pps × 8
2.5 × 8
2 pps rest pause 5/5/4 crawled to camera after this. Another first!

Leg ext
120×15/10
120# cluster set 5/5/3

2 sets of calves

Haha lmao about the 35 plate that looks like a crazy workout!

 

[samgraves82]

Haha lmao about the 35 plate that looks like a crazy workout!

Of all the stuff I do, I got taken down by a damn plate

 

[samgraves82]

11/2 push day
So today the pump was super good but the work itself was very underwhelming. No progress anywhere but at least didn't go backwards. Feeling a bit beat up if I'm honest. Bodyweight is holding steady at ~195-196 lbs which is a loss in my opinion.

 

[Montego]

11/2 push day
So today the pump was super good but the work itself was very underwhelming. No progress anywhere but at least didn't go backwards. Feeling a bit beat up if I'm honest. Bodyweight is holding steady at ~195-196 lbs which is a loss in my opinion.

We didn't talk about this in private but, when you're assessing progress, an extra rep or more weight isn't the only gauge.

Better form
More control
BETTER TEMPO
partial rep at failure

All those are forms of progress.

You needed some rest though.

 

[samgraves82]

We didn't talk about this in private but, when you're assessing progress, an extra rep or more weight isn't the only gauge.

Better form
More control
BETTER TEMPO
partial rep at failure

All those are forms of progress.

You needed some rest though.

Never thought of the partial at failure part before.
I dunno how, but we got the whole weekend off again so it the perfect week to chill out a bit. I also know that by Saturday I'll be shaking and chomping at the bits to get back to full speed

 

[samgraves82]

Had a deload week this week and I needed it more than I thought. Had extra time off from work too, no weekends and only 50 hrs last 2 weeks. I'm so ready to go back tho lol. I need a heavy bar and I need it now lol. Here check ins from yesterday

 

[maxmuscle1]

Looking great Sammie! Only 50hrs! What are ya gonna do with all that extra time!? I think a few of my Hatch Green Chile Cheeseburgers are in order! ! Idk why but, I cannot stop thinking about food! I have a chalk board by the refrigerator and it has my main dinner meals for the week(or the region/type of food). This one was from last week, I get excited to erase and write a new one ! Lol.

Max

 

[Montego]

Those fucking quads are crazy separated still....

If you dropped water right now, you'd be pretty much stage ready btw. So I think you're gaining more then you see.

 

[samgraves82]

Looking great Sammie! Only 50hrs! What are ya gonna do with all that extra time!? I think a few of my Hatch Green Chile Cheeseburgers are in order! ! Idk why but, I cannot stop thinking about food! I have a chalk board by the refrigerator and it has my main dinner meals for the week(or the region/type of food). This one was from last week, I get excited to erase and write a new one ! Lol.

Max

Lol, I tell ya what I did. Eat, sleep, fuck. Banged that thing 4 times yesterday. Went for 5 but just couldn't hold it lol.
When you've been bangin out 60-70 hr weeks forever 50 seems like part time. Rumor has it that imma have next 3 weekends off too. We'll pay for it eventually tho

 

[samgraves82]

Those fucking quads are crazy separated still....

If you dropped water right now, you'd be pretty much stage ready btw. So I think you're gaining more then you see.

Thank you!
I would agree. I've never been one to throw on a bunch of weight fast but as long as I eat I never lose too much either aside from the normal 3-5lb fluctuation

 

[Montego]

You could post your diet so these guys see how much you actually eat lol.

 

[XOTG85]

Looking pealed brother.

 

[samgraves82]

You could post your diet so these guys see how much you actually eat lol.

Nuf said.

 

[samgraves82]

Looking pealed brother.

Thanks bud

 

[samgraves82]

Although none of us are really doing anything special or different I had the mind set of what we do, aside from training, is private but since monte said it's ok then here it is. My diet.
1 day per week, preferably leg day, full dinner and add in dessert of your choice.(usually I go for a big cookie or another muffin)

Training days-
Intra - 50g hbcd or 50+g carbs from whatever, 10g eaa

Meal 1 - pre workout (1 hour before at the shortest, want this partially digested)
85g (dry measure) Cream of rice or 2 packets flavored oats (60+ carbs)
2 large whole eggs
25g protein from Whey
100g berries or pineapple
2tbsp natural pb
2 bagels (any kind)or 1 Costco /Sam's club muffin
8oz orange or fruit juice
(I go with big choc chip muffin for ease of eating, pineapple, and OJ. Been blending the cream of rice, PB, and whey, again for ease of consumption)

Meal 2 - post training blend this all up when you get home
16oz liquid egg Whites or 50g protein from Whey
200g rice based cereal (100g carbs goal) (chex, fruity pebbles, coco crispies, whatever has rice
as the main ingredient and not corn)
2 packet flavored oats (30+g carbs goal)
1 banana
3tbsp honey

Meal 3 - 1.5 hours after Shake, you should be hungry by then, if not, have this going in by two
hours
200g (cooked weight) chicken thigh
250g (cooked weight) rice (Jasmine or White)
100g pineapple
3tbsp coconut oil
1 12oz soda or sugary drink
Meal 4200g red meat (cooked weight) (85/15 ground beef, sirloin, flank, strip, flap steak)
1tbsp coconut oil
300g potato
(White rice and usually powerade. Ground beef/sirloin and bison are typical choices)

Meal 5 (home dinner)
Whatever you have - want at least 100g carbs, 40g protein, 30g fat
(My girl subs to hello fresh and that's usually what we have or go out for something on weekend)
Meal 6 -
200g red meat (as listed above)
250g rice
3tbsp coconut oil
Non training days -
Meal 1 -
85g Cream of rice
50g protein from Whey
100g berries or pineapple
2tbsp natural pb
1 bagel
8oz orange juice or fruit juice
Meal 2 -
200g chicken thigh
250g rice
100g berries or pineapple
3tbsp coconut oil
Meal 3 -
200g red meat (85/15 ground beef, sirloin, flank, strip, flap steak)
250g potato
1tbsp coconut oil
1 12oz soda or sugary drink
Meal 4 -
200g chicken thigh
250g rice
100g berries or pineapple
3tbsp coconut oil
Meal 5 - I assume this is your dinner with wife(no wife anymore), you can have what you choose here but, let's get
around 50g Protein, 90g carbs, 25g fats
Meal 6
50g protein from Whey
2tbsp natural pb
2 packet oats
All choices are same here but me and my girl worked together so meal 5 & 6 are switched since our dinner is still at work.

 

[Montego]

Although none of us are really doing anything special or different I had the mind set of what we do, aside from training, is private but since monte said it's ok then here it is. My diet.
1 day per week, preferably leg day, full dinner and add in dessert of your choice.(usually I go for a big cookie or another muffin)

Training days-
Intra - 50g hbcd or 50+g carbs from whatever, 10g eaa

Meal 1 - pre workout (1 hour before at the shortest, want this partially digested)
85g (dry measure) Cream of rice or 2 packets flavored oats (60+ carbs)
2 large whole eggs
25g protein from Whey
100g berries or pineapple
2tbsp natural pb
2 bagels (any kind)or 1 Costco /Sam's club muffin
8oz orange or fruit juice
(I go with big choc chip muffin for ease of eating, pineapple, and OJ. Been blending the cream of rice, PB, and whey, again for ease of consumption)

Meal 2 - post training blend this all up when you get home
16oz liquid egg Whites or 50g protein from Whey
200g rice based cereal (100g carbs goal) (chex, fruity pebbles, coco crispies, whatever has rice
as the main ingredient and not corn)
2 packet flavored oats (30+g carbs goal)
1 banana
3tbsp honey

Meal 3 - 1.5 hours after Shake, you should be hungry by then, if not, have this going in by two
hours
200g (cooked weight) chicken thigh
250g (cooked weight) rice (Jasmine or White)
100g pineapple
3tbsp coconut oil
1 12oz soda or sugary drink
Meal 4200g red meat (cooked weight) (85/15 ground beef, sirloin, flank, strip, flap steak)
1tbsp coconut oil
300g potato
(White rice and usually powerade. Ground beef/sirloin and bison are typical choices)

Meal 5 (home dinner)
Whatever you have - want at least 100g carbs, 40g protein, 30g fat
(My girl subs to hello fresh and that's usually what we have or go out for something on weekend)
Meal 6 -
200g red meat (as listed above)
250g rice
3tbsp coconut oil
Non training days -
Meal 1 -
85g Cream of rice
50g protein from Whey
100g berries or pineapple
2tbsp natural pb
1 bagel
8oz orange juice or fruit juice
Meal 2 -
200g chicken thigh
250g rice
100g berries or pineapple
3tbsp coconut oil
Meal 3 -
200g red meat (85/15 ground beef, sirloin, flank, strip, flap steak)
250g potato
1tbsp coconut oil
1 12oz soda or sugary drink
Meal 4 -
200g chicken thigh
250g rice
100g berries or pineapple
3tbsp coconut oil
Meal 5 - I assume this is your dinner with wife(no wife anymore), you can have what you choose here but, let's get
around 50g Protein, 90g carbs, 25g fats
Meal 6
50g protein from Whey
2tbsp natural pb
2 packet oats
All choices are same here but me and my girl worked together so meal 5 & 6 are switched since our dinner is still at work.

I typoed that red meat... I know you're not eating 4200g there

 

[samgraves82]

I typoed that red meat... I know you're not eating 4200g there

Meal 4
200g
Is how I interpreted it. Right?

 

[maxmuscle1]

Although none of us are really doing anything special or different I had the mind set of what we do, aside from training, is private but since monte said it's ok then here it is. My diet.
1 day per week, preferably leg day, full dinner and add in dessert of your choice.(usually I go for a big cookie or another muffin)

Training days-
Intra - 50g hbcd or 50+g carbs from whatever, 10g eaa

Meal 1 - pre workout (1 hour before at the shortest, want this partially digested)
85g (dry measure) Cream of rice or 2 packets flavored oats (60+ carbs)
2 large whole eggs
25g protein from Whey
100g berries or pineapple
2tbsp natural pb
2 bagels (any kind)or 1 Costco /Sam's club muffin
8oz orange or fruit juice
(I go with big choc chip muffin for ease of eating, pineapple, and OJ. Been blending the cream of rice, PB, and whey, again for ease of consumption)

Meal 2 - post training blend this all up when you get home
16oz liquid egg Whites or 50g protein from Whey
200g rice based cereal (100g carbs goal) (chex, fruity pebbles, coco crispies, whatever has rice
as the main ingredient and not corn)
2 packet flavored oats (30+g carbs goal)
1 banana
3tbsp honey

Meal 3 - 1.5 hours after Shake, you should be hungry by then, if not, have this going in by two
hours
200g (cooked weight) chicken thigh
250g (cooked weight) rice (Jasmine or White)
100g pineapple
3tbsp coconut oil
1 12oz soda or sugary drink
Meal 4200g red meat (cooked weight) (85/15 ground beef, sirloin, flank, strip, flap steak)
1tbsp coconut oil
300g potato
(White rice and usually powerade. Ground beef/sirloin and bison are typical choices)

Meal 5 (home dinner)
Whatever you have - want at least 100g carbs, 40g protein, 30g fat
(My girl subs to hello fresh and that's usually what we have or go out for something on weekend)
Meal 6 -
200g red meat (as listed above)
250g rice
3tbsp coconut oil
Non training days -
Meal 1 -
85g Cream of rice
50g protein from Whey
100g berries or pineapple
2tbsp natural pb
1 bagel
8oz orange juice or fruit juice
Meal 2 -
200g chicken thigh
250g rice
100g berries or pineapple
3tbsp coconut oil
Meal 3 -
200g red meat (85/15 ground beef, sirloin, flank, strip, flap steak)
250g potato
1tbsp coconut oil
1 12oz soda or sugary drink
Meal 4 -
200g chicken thigh
250g rice
100g berries or pineapple
3tbsp coconut oil
Meal 5 - I assume this is your dinner with wife(no wife anymore), you can have what you choose here but, let's get
around 50g Protein, 90g carbs, 25g fats
Meal 6
50g protein from Whey
2tbsp natural pb
2 packet oats
All choices are same here but me and my girl worked together so meal 5 & 6 are switched since our dinner is still at work.

Sick ass perfect meal/diet ️

Max

 

[maxmuscle1]

Lol, I tell ya what I did. Eat, sleep, fuck. Banged that thing 4 times yesterday. Went for 5 but just couldn't hold it lol.
When you've been bangin out 60-70 hr weeks forever 50 seems like part time. Rumor has it that imma have next 3 weekends off too. We'll pay for it eventually tho

That would be a godsend! You would deserve it after all the stress & hard work!

Max

 

[samgraves82]

Sick ass perfect meal/diet ️

Max

It's a chore lol

 

[Montego]

Meal 4
200g
Is how I interpreted it. Right?

Yes that's right