Ep/uncle z log: Road to npc 2021

[samgraves82]

2/8 low body/shoulders
Today was a good one! I decided to get fuckin real with the deads. I LOVE the volume I haven't done since I was new to it but I needed to feel some weight and to hell with the "drop it down and build back up" and next week I'm adding another 20lbs to last set. Ok im talking shit a little lol. Took me a few weeks to adjust to all that volume but seeing @Killionb12 last deadlift session really lit a fire under my ass. Regretted not going 405 last week and been drooling nd chompin at the bits to get back on the platform. Pulled 550lb(sumo) not 6 weeks ago or so, so there's zero reason for me to not work with 405 for 5+ reps even conventional. Thank you killionb12 !!! Motivated a mofo and didnt even know it. The best part about these logs, no doubt.

Deads-(same as last week except last set)
230×9
280×8
320×7
370×6
405×7

Standing OHP- (more weight on 2 sets but a.few.less reps)
95×9
105×8
115×6/6

Squat-(lite compared to leg day but help so much with soreness and added volume)
135×9
185×7/6
225×5

Laterals-
35×10
40×9/8

Upright Row-
115×10/8/10(8 +2 cheat reps)

UNCLE Z REP

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[maxmuscle1]

Sick Deadlift Last Set

Max
Was Great!

 

[samgraves82]

Sick Deadlift Last Set

Max
Was Great!

Yea buddy, said a wise man lol. Thanks max

UNCLE Z REP

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[samgraves82]

2/9 BACK/SHOULDERS

Pull-Ups-
45×8
50×7
52.5×6

DB ROW-
100×8/10/10

Landmine row-(just wanted to switch row for 1 day)
8×4 plates
7×5 plates
6×6 plates

Xlose grip pulldown-
125×8
130×7/6

Seated cable row-
122.5×12/11/10

Wide pulldown-
130×10
120×11/10

All shoulders same as last week

UNCLE Z REP

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[Killionb12]

2/8 low body/shoulders
Today was a good one! I decided to get fuckin real with the deads. I LOVE the volume I haven't done since I was new to it but I needed to feel some weight and to hell with the "drop it down and build back up" and next week I'm adding another 20lbs to last set. Ok im talking shit a little lol. Took me a few weeks to adjust to all that volume but seeing @Killionb12 last deadlift session really lit a fire under my ass. Regretted not going 405 last week and been drooling nd chompin at the bits to get back on the platform. Pulled 550lb(sumo) not 6 weeks ago or so, so there's zero reason for me to not work with 405 for 5+ reps even conventional. Thank you killionb12 !!! Motivated a mofo and didnt even know it. The best part about these logs, no doubt.

Deads-(same as last week except last set)
230×9
280×8
320×7
370×6
405×7

Standing OHP- (more weight on 2 sets but a.few.less reps)
95×9
105×8
115×6/6

Squat-(lite compared to leg day but help so much with soreness and added volume)
135×9
185×7/6
225×5

Laterals-
35×10
40×9/8

Upright Row-
115×10/8/10(8 +2 cheat reps)

UNCLE Z REP

WWW.UNCLEZ.RU FOR LIST/ORDERING

That’s awesome bro! You motivate the hell out of me as well. I love your attitude and hard work. “Everybody wants to be a bodybuilder but no one wants to lift this heavy ass weight. I’ll do it though!” LOL


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[maxmuscle1]

It’s a sickness!

Max-itis!

 

[samgraves82]

2\10 CHEST
SICK PUMP! STRONG DAY! CHEST ALREADY SORE(thanks a lot @Killionb12. )!
Do have a problem tho. A GOOD PROBLEM!! Gym only has 100 lb dumbells and in order to stay in rep range for DB PRESS and ROWS something's.gonna have to change. Hammer strength press? Flat BB? I can use the hammer low row to imitate DB ROW by putting 1 knee on seat and doing the ROM that way. We'll see.....

30° INCLINE PRESS -(showed my ass a bit )(every single warm up felt heavy especially 225 and nearly didnt use band but glad i did cause something in me woke up and smashed it)
135×9
185×8
225×7
225+30# band×12
235+30# band×3(shit the bed here. Got my total reps and then some tho. Can't play no more tho. Back to business)

Flat DB PRESS-
95×8
100×7/8

FLAT BB to neck-(narrowed grip and truly found my groove today. Actually got to neck/chin finally)
135×8
145×7/6

Dips-(damn chain belt was broke. I got the remedy at home tho)
3×12

Flat to incline fly-
Flat- 40×12
30°- 30×15
40°- 30×15

UNCLE Z REP

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[Killionb12]

2\10 CHEST
SICK PUMP! STRONG DAY! CHEST ALREADY SORE(thanks a lot @Killionb12. )!
Do have a problem tho. A GOOD PROBLEM!! Gym only has 100 lb dumbells and in order to stay in rep range for DB PRESS and ROWS something's.gonna have to change. Hammer strength press? Flat BB? I can use the hammer low row to imitate DB ROW by putting 1 knee on seat and doing the ROM that way. We'll see.....

30° INCLINE PRESS -(showed my ass a bit )(every single warm up felt heavy especially 225 and nearly didnt use band but glad i did cause something in me woke up and smashed it)
135×9
185×8
225×7
225+30# band×12
235+30# band×3(shit the bed here. Got my total reps and then some tho. Can't play no more tho. Back to business)

Flat DB PRESS-
95×8
100×7/8

FLAT BB to neck-(narrowed grip and truly found my groove today. Actually got to neck/chin finally)
135×8
145×7/6

Dips-(damn chain belt was broke. I got the remedy at home tho)
3×12

Flat to incline fly-
Flat- 40×12
30°- 30×15
40°- 30×15

UNCLE Z REP

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I have my wife stack dumbbells on top for DB press. The ones I have at my gym lay across perfectly like a cross. So she doesn’t have to hold them. I will stack 15-20lbs dumbbells on the 125lbs dumbbells we have at the gym. When I’m done she pulls them off. Works great. It forces you to go slow and be controlled with them.


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[samgraves82]

I have my wife stack dumbbells on top for DB press. The ones I have at my gym lay across perfectly like a cross. So she doesn’t have to hold them. I will stack 15-20lbs dumbbells on the 125lbs dumbbells we have at the gym. When I’m done she pulls them off. Works great. It forces you to go slow and be controlled with them.


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Good idea thanks

UNCLE Z REP

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[Tweeter2oo7]

Man you’re making some nice progress. You’re going to kill it


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[samgraves82]

Man you’re making some nice progress. You’re going to kill it


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Thanks man!! Appreciate that

UNCLE Z REP

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[maxmuscle1]

2\10 CHEST
SICK PUMP! STRONG DAY! CHEST ALREADY SORE(thanks a lot @Killionb12. )!
Do have a problem tho. A GOOD PROBLEM!! Gym only has 100 lb dumbells and in order to stay in rep range for DB PRESS and ROWS something's.gonna have to change. Hammer strength press? Flat BB? I can use the hammer low row to imitate DB ROW by putting 1 knee on seat and doing the ROM that way. We'll see.....

30° INCLINE PRESS -(showed my ass a bit )(every single warm up felt heavy especially 225 and nearly didnt use band but glad i did cause something in me woke up and smashed it)
135×9
185×8
225×7
225+30# band×12
235+30# band×3(shit the bed here. Got my total reps and then some tho. Can't play no more tho. Back to business)

Flat DB PRESS-
95×8
100×7/8

FLAT BB to neck-(narrowed grip and truly found my groove today. Actually got to neck/chin finally)
135×8
145×7/6

Dips-(damn chain belt was broke. I got the remedy at home tho)
3×12

Flat to incline fly-
Flat- 40×12
30°- 30×15
40°- 30×15

UNCLE Z REP

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Getting sick! 30deg angle is great! Those flat neck to neck ARE a bitch to get used to again. Lol. Killin shit

Max

 

[samgraves82]

Getting sick! 30deg angle is great! Those flat neck to neck ARE a bitch to get used to again. Lol. Killin shit

Max

Yea they are. I been goin too wide on em. Brought my hands in to pinky on the ring and it just hit right finally

UNCLE Z REP

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[maxmuscle1]

Yea they are. I been goin too wide on em. Brought my hands in to pinky on the ring and it just hit right finally

UNCLE Z REP

WWW.UNCLEZ.RU FOR LIST/ORDERING

I’d like to to a want tiny adjustments to hand-foot changes/placement and how it stress exact areas live on one of those high end fluoroscopy with dye and muscle conduction. Just read which muscles fibers and where they concentrate stress. They did one on Tricep exercises and guess which exercise stresses tne tris the Most? {this was just low tech ) but it was tricep kickbacks ...Huh!? Lol

Max

 

[samgraves82]

I’d like to to a want tiny adjustments to hand-foot changes/placement and how it stress exact areas live on one of those high end fluoroscopy with dye and muscle conduction. Just read which muscles fibers and where they concentrate stress. They did one on Tricep exercises and guess which exercise stresses tne tris the Most? {this was just low tech ) but it was tricep kickbacks ...Huh!? Lol

Max

Yea but from my understanding(this was emg studies) leg ext and flyes activated more too but its hard to imagine either is a better mass builder than a press or squat/hack squat. The muscle activation is there but the load isn't. Although I do admit the kick back is an under rated exercise but for elbow health I like the standing cable version better.

UNCLE Z REP

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[samgraves82]

Came uber fast and prob best mixing stuff ive ever had.

UNCLE Z REP

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[samgraves82]

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[samgraves82]

2/12 ARMS
DB CURLS-
35×8
40×8/7

EZ BAR CURL-
85×8
90×7/7

1 arm cable preacher-
60×8
70×7/7

Str8 bar pushdown-
170×10/10/9

Dips-(too far over rep range(10/9/8) but the reps just kept coming even tho last 2 sets were to failure. )
30×10/12
45×12

Rope.press down-
70×10/9/8
45×20

Reverse curl-
75×10/12 super set w/
Overhead hi pulley ext-
60×10/12

Nice little way to finish it off.

UNCLE Z REP

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[samgraves82]

Alright we back on. Sorry for the minimal presence last couple days but I really needed rest after a 13 day run at work 10 hrs shifts which was rigjt after an 11 day run if memory serves. Did get my legs in Saturday but didn't have log book on me so as to not give wrong info I won't log it. Pretty certain I repeated the week before if i was remembering right at the time. But on to today. Twas an awesome session until the end of OHP when i puked soooo bad !! It was a serious drunken night type like too.Think the deads got me. And even tho it'll possibly get me into trouble, I didn't do my squatting after. I know i know, im sorry but damn there I smacked myself for ya. I did eventually pull it together tho.and finished shoulders with a bang.

2/15 low back/shoulders

Deads-
235×9
285×8
325×7
375×6
415×7(PR for reps 2 weeks in row)

OHP-
95×9
105×8
115×7/6

Squat- NADA

Laterals-
35×10
40×10
40×8

Front raises-
35×8/8
40×6

Upright Row-
115×9/9/forgot to write.last set got workout on video tho

POST PUKE PUMP.AND VEINZ LOL!!!

UNCLE Z REP

WWW.UNCLEZ.RU FOR LIST/ORDERING

 

[maxmuscle1]

Came uber fast and prob best mixing stuff ive ever had.

UNCLE Z REP

WWW.UNCLEZ.RU FOR LIST/ORDERING

Bad ass! The guy is straight up a major bulk supplier for huge companies. I just like how it is priced and packaged not to be fancy but exactly what you want ! Smart man

Max

 

[maxmuscle1]

Alright we back on. Sorry for the minimal presence last couple days but I really needed rest after a 13 day run at work 10 hrs shifts which was rigjt after an 11 day run if memory serves. Did get my legs in Saturday but didn't have log book on me so as to not give wrong info I won't log it. Pretty certain I repeated the week before if i was remembering right at the time. But on to today. Twas an awesome session until the end of OHP when i puked soooo bad !! It was a serious drunken night type like too.Think the deads got me. And even tho it'll possibly get me into trouble, I didn't do my squatting after. I know i know, im sorry but damn there I smacked myself for ya. I did eventually pull it together tho.and finished shoulders with a bang.

2/15 low back/shoulders

Deads-
235×9
285×8
325×7
375×6
415×7(PR for reps 2 weeks in row)

OHP-
95×9
105×8
115×7/6

Squat- NADA

Laterals-
35×10
40×10
40×8

Front raises-
35×8/8
40×6

Upright Row-
115×9/9/forgot to write.last set got workout on video tho

POST PUKE PUMP.AND VEINZ LOL!!!

UNCLE Z REP

WWW.UNCLEZ.RU FOR LIST/ORDERING

Awesome!! You are a driven individual and follow a plan. The clients I love and sponsors wish for. People don’t see half of what you do; just wanted to give you credit where it is due.

Max

 

[samgraves82]

Bad ass! The guy is straight up a major bulk supplier for huge companies. I just like how it is priced and packaged not to be fancy but exactly what you want ! Smart man

Max

The big homie with the code: maxam should have points too if haven't seen already. Wish there was a label on 2nd bag tho even if not the big one just something small to id it. That said, the textures are different so fairly easy to id

UNCLE Z REP

WWW.UNCLEZ.RU FOR LIST/ORDERING

 

[samgraves82]

Awesome!! You are a driven individual and follow a plan. The clients I love and sponsors wish for. People don’t see half of what you do; just wanted to give you credit where it is due.

Max

My man max thank you big dawg!! Truly means a lot

UNCLE Z REP

WWW.UNCLEZ.RU FOR LIST/ORDERING

 

[maxmuscle1]

The big homie with the code: maxam should have points too if haven't seen already. Wish there was a label on 2nd bag tho even if not the big one just something small to id it. That said, the textures are different so fairly easy to id

UNCLE Z REP

WWW.UNCLEZ.RU FOR LIST/ORDERING

I get the 15lb and they come in the labeled boxes but; I will ask them if they can sticker the 3lb too. Results driven
Max

 

[samgraves82]

I get the 15lb and they come in the labeled boxes but; I will ask them if they can sticker the 3lb too. Results driven
Max

I really am impressed with it so far!! Ill stop there tho before we start sounding like shills

UNCLE Z REP

WWW.UNCLEZ.RU FOR LIST/ORDERING

 

[Frankdoz]

Alright we back on. Sorry for the minimal presence last couple days but I really needed rest after a 13 day run at work 10 hrs shifts which was rigjt after an 11 day run if memory serves. Did get my legs in Saturday but didn't have log book on me so as to not give wrong info I won't log it. Pretty certain I repeated the week before if i was remembering right at the time. But on to today. Twas an awesome session until the end of OHP when i puked soooo bad !! It was a serious drunken night type like too.Think the deads got me. And even tho it'll possibly get me into trouble, I didn't do my squatting after. I know i know, im sorry but damn there I smacked myself for ya. I did eventually pull it together tho.and finished shoulders with a bang.

2/15 low back/shoulders

Deads-
235×9
285×8
325×7
375×6
415×7(PR for reps 2 weeks in row)

OHP-
95×9
105×8
115×7/6

Squat- NADA

Laterals-
35×10
40×10
40×8

Front raises-
35×8/8
40×6

Upright Row-
115×9/9/forgot to write.last set got workout on video tho

POST PUKE PUMP.AND VEINZ LOL!!!

UNCLE Z REP

WWW.UNCLEZ.RU FOR LIST/ORDERING

Damn bro looking big .

Live like a Viking .


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[Frankdoz]

Bad ass! The guy is straight up a major bulk supplier for huge companies. I just like how it is priced and packaged not to be fancy but exactly what you want ! Smart man

Max

Is their protein decent I know you can buy in bulk on eBay etc


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[samgraves82]

Damn bro looking big .

Live like a Viking .


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To Valhalla

UNCLE Z REP

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[maxmuscle1]

Is their protein decent I know you can buy in bulk on eBay etc


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Amazon and eBay have it, a ton of companies Carry it but bestbulkwheyprotein.com is the actual owners site: plus code helps save a bit for ASF members. I use them code : maxam , ILM{iron mag labs} and gymntonic code WES15
for almost everything. Amazon is 4th . And Redcon1 when they have 50% off or 2 for 1 .


Max

 

[samgraves82]

2/16 BACK\SHOULDERS

Pull-Ups-
45×8
50×7/6

DB ROW variant using hammer strength low row-(im gonna try the land mine next week and see which I like better)
90×8
100×8
105×8

BB ROW-
245×8
275×7/8

Close grip pulldown-
125×8
130×7/6

Seated cable row-
122.5×12/11/10

Wide grip pull down-
130×12/11/10(last set was ugly af)

11 sets shoulders
DB together front raise
Rev pec.deck
Rear.laterals


UNCLE Z REP

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