LOG: BACK TO BARBELL BASICS

[samgraves82]

3/27 back/hams
I guess yesterday wasn't terrible but didn't really make much progress and gotta little more sloppy than I'd like. I was just too tired and probably should've just waited till today to go. When I got to deadlifts I just had nothing left. 405 was heavy AF and 455 wouldn't budge. I could've lowered the weight to 405 and gotta few reps but I was just so over it by then I just did my ham curls and left. 1 more week and I go back to my regular shift at work and things should go back to normal then. Did manage a pretty decent pump I'm back and really nice pump in hams.

Str8 arm pulldown
80x9

T-row
4 plates x 12/10

Med grip mag grip pulldowns
180x12/9/7

Hammer low row 1 handed
3pps x 13/11/8

Deadlift
Fuck all

Seated hams 1x muscle round
195x4/4/4/4/4/4
View attachment 77583View attachment 77584View attachment 77585

Sent from my moto g stylus (2021) using Tapatalk

 

[samgraves82]

3/29 shoulders / Tris
Had a pretty solid session. Pressing went really good! First set of laterals and DB extensions were a bit sloppy but cleaned them up on all the following sets. Be like that sometimes for some reason. All in all, happy with the day.

Smith press
235x12
205x13

DB laterals
35x24/16

DB rev laterals
25x21/19/18/17(got on a roll with these)

Lying DB extension
35x13/11
30x14/10

Str8 bar pressdowns
140x11
120x12
100x11


Sent from my moto g stylus (2021) using Tapatalk

 

[samgraves82]

3/30 legs
Training has been up and down this week but today went great. On the leverage squat I added 50lbs and still matched the reps which was cool. Added a rep on last set at same weight and smashed the log book on my muscle rounds too. That gd leg press is awful tho. Never know what ur gonna get with it and today it was dragging like a bitch.

Seated hams 2x muscle rounds
195x4/4/4/4/4/5
180x4/4/4/4/4/4

Leverage squat(dynabody)
5.5pps x 10
3.5pps x 21

Leg press
6pps x 12
4pps x 19


Sent from my moto g stylus (2021) using Tapatalk

 

[samgraves82]

Its crazy what lighting can do. These pix were taken literally a couple mins apart.


Sent from my moto g stylus (2021) using Tapatalk

 

[samgraves82]

4/1 chest and bis
Didn't have much faith in today's session but not actually turned out damn good. Had a little mishap on my end set of incline press. At some point the bench got pushed back and no hit the j hooks toward the end of the set. Doesn't look as bad on video as it felt. And it apparently was bad enough that my gal came running in to save me but I recovered it and got a couple more reps and even added a rep better than last time. Should get credit for 2 lol.

25° BB press
300x7 (same as last time but still a win)
245x12 paused

Hammer strength flat press rest pause wasn't confident I'd get a rep on last set so quickly dropped weight and continued
2.5pps x 10/3
2pps x 4

Hi pulley fly
50x20
Rest pause 50x13/8/5

Cable preacher curl
100x19/12
90x14
80x10
70x13


Sent from my moto g stylus (2021) using Tapatalk

 

[samgraves82]

4/3 back(no hams cause they still sore)
Not sure where it came from but had an excellent session. Went in exhausted from work unloading carts for 10 hrs but it all worked out. Supposedly going back to 2nd shift next week again So I can train before work. That's what they said about this week too tho so we'll see.
Purposely went easy on the Dante rows to save some gas for the heavy stuff, I guess the pre workout hadn't kicked in yet lol. Purposely cut back the weight on Smith rows to dial in form and that was a good call cause I was pumped from the first set. Oh, and gd versa grips finally took a shit on me. Cost me few reps but shit happens. I knew it was going after 5th rep but was a good set anyway I guess.

Dante row
60x12

Smith row (dead stop reps)
225x12/8

Hammer hi row(single arm)
3pps +10 lb x 11
3pps x 9/6

Seated cable row
200x10
190x10
180x11

Rack pulls
525x6



Sent from my moto g stylus (2021) using Tapatalk

 

[samgraves82]

4/5 shoulders and Tris
Nothing spectacular happened today. Gotta nice pump and added a couple reps overall. Had a long ass day today so it was better than expected. Worked 8 hours, then had 6 training session, then went to my gym to train myself. Working a mid shift from 12-10;30 next week before going back to real 2nd shift so I'll be training early in the morning, another curve ball thrown at me it we'll survive and do what has to be done.

Leverage squat machine press(not sure what starting weight is, at least 50lbs I'd say so 0=50ish)
0x15, 25x15, 50x15, 75x15, 110x15

Cable laterals
45x15
42.5x15/15
32.5x15

Rev pec deck
120x26/18
105x18/16

Crazy rope pressdowns
70x23/14
50x13/9



Sent from my moto g stylus (2021) using Tapatalk

 

[samgraves82]

4/6 legs
OMG what a fabulous day!! Yes, I said fabulous! My first muscle round set was a bit questionable but other than that, FUCK YEA!!!

Lying ham curl 2x muscle rounds
145x4/4/4/4/4/3
120x4/4/4/4/4/5

Hack squat
4 pps +35ps x 9
2pps +35ps x 20

Leg ext
90x17
90x13l4/7/5 rest pause set



Sent from my moto g stylus (2021) using Tapatalk

 

[samgraves82]

4/8 chest/bis
Had a really good day in the log book but the pump was sub par. I started that odd 12pm-10:30 pm shift so trained at 9:30 with just 1 meal in me so I guess thats the reason. Usually have at least 2 meals in me. Maybe it was just a 1 off. We'll see in the coming weeks I guess. The DB press reps went down but that was by design. Really focused hard, slowed em down a bit, and brought them down as low as I absolutely could really focusing on the stretch. The 100s are all I have to work with so just tryna make em harder.

35° Smith press
325x8
255x13 paused reps

Flat DB press
100x11/10

25° incline cable fly(rest pause got too heavy so dropped the weight 2nd set)
50x16
50x8 40x7/6 rest pause

Cable curls 1 long rest pause(got short on time so just went as hard as fast as possible)
80x30/21/16/12



Sent from my moto g stylus (2021) using Tapatalk

 

[samgraves82]

4/11 back/hams
Today was a killer one. On the arsenal chest supported row aka the humbler I surprised myself. I was too lazy to go look in my old log book, cause I just started a new one few weeks ago, what I did last time but I did remember it was 55lbs per side for 12ish I think. I figured it's been 6 weeks since I was on it last(last time I was was at another gym training with somebody so that day got thrown off) and I pulled 45 per side for a rep on warmup and it felt heavy so I figured I was just a bit detrained at it a bit but ended up with 15 reps and 11 reps with 45s. RDLs were lighter BUT I was more focused on hams and felt much better. Wasnt just moving weight. Everything felt so damn heavy today warming up for some reason tho.

Arsenal chest supported row
45pps x 15/11

Pullups
BWx12/6/4

Hammer row
100x10
90x9
80x9

RDL
315x10

Standing hams
25pps x 12/12/12/9
On these, I was running outta time so just went 12 reps per side no rest till I couldn't get 12 no more. In hind sight a muscle round would t have taken much, if any, longer



Sent from my moto g stylus (2021) using Tapatalk

 

[samgraves82]

Well my back is fucked!! Hams aren't much better either.

Sent from my moto g stylus (2021) using Tapatalk

 

[samgraves82]

4/12 shoulders / Tris
Today wasn't great. Lost 2 reps on first set of presses but I matched my second set. Threat went fine tho. I forgot my log book outside but I do remember 235x10 and 205x15 on Smith press.


Sent from my moto g stylus (2021) using Tapatalk

 

[samgraves82]

4/14 legs
I finally dropped the ego, dropped the weight, and forced my gd hamstring and glutes to stretch as much as possible on leg press. It sucked and wasn't comfortable but it had to be done. Slowed the tempo significantly too. Whatta ya know, no fucking knee pain!!! AND, probably the best quad pump I've ever had on the leg press.

Seated ham curl 2x muscle rounds
200x4/4/4/4/4/5
180x4/5/5/5/5/6

Pivot leg press
7pps x 10
5pps x 14

Leg extensions 2x rest pause
135x15/10/8
120x13/8/7



Sent from my moto g stylus (2021) using Tapatalk

 

[samgraves82]

4/21 legs
Thank God that deloads over!!! I was technically supposed to take 1 more day but I was just feeling too damn ready. That coupled with I'm already self conscious about my legs. Lowered the weight again on everything but my squat variant, controlled the tempo, and same result as last week. It felt sooo damn good and no knee pain. I keep thinking nick walker reps while I do it. I'm not there yet, I know, but that's the tempo I'm shooting for. As far as my squat variant goes, yea I let my ego get me a bit, but it wasn't terrible my any means. Anyway,

Seated ham curl 2x muscle rounds
165x4/4/4/4/4/4
150x4/4/4/4/4/4

Machine squat
5pps +35s x 10
4pps x 13 way too big of a jump

Leg press rest pause set
4pps x 10/3/1



Sent from my moto g stylus (2021) using Tapatalk

 

[samgraves82]

4/23 chest/bis
Wasn't a bad workout but not as good as I'd liked. I can definitely tell the nandralone has worked it's way out. Dropped the npp a few weeks ago and been cruising for couple mos in general so hopefully body will be more receptive for prep. Got stuck at 6 reps again on flat bench. Imma try to lower the weight a few pounds next time and try to work my way back up. If it don't feel right again I may just drop it all together again for a while.

Flat BB press
335x6
265x12 slight pause

25° Smith press rest pause
255x12/3/2

Pec deck
105x18
105x12/7/4 rest pause

Palms up DB curls
30x20/9
25x11/10
20x14/10


Sent from my moto g stylus (2021) using Tapatalk

 

[samgraves82]

4/24 back/hams
Legs were so damn sore still I didn't even attempt deadlifts or my usual ham curls. Workout in general was kinda shit. Gotta decent pump but everything was so damn heavy and got my ass kicked by the log book. I'm just holding on to the idea my body still hasn't fully adjusted to the new shift I started couple weeks ago. That and having only 1 meal in me pre workout vs having at least 2 of 3 in me up to this point. Working a lot more too. 60hrs last 2 weeks and it'll be 70hrs this week with no days off plus a couple personal training sessions.


Sent from my moto g stylus (2021) using Tapatalk

 

[samgraves82]

4/27 shoulder and Tris
Just realized at work I didn't post workout yesterday. Hit shoulders nicely and nice pumps here's you pervs some porn


Sent from my moto g stylus (2021) using Tapatalk

 

[cdubw44]

Fucking quads dude. Meat sticks in that most muscular.

 

[samgraves82]

Fucking quads dude. Meat sticks in that most muscular.

I'll admit it's a good pic but it's very deceiving.
I thank you tho

Sent from my moto g stylus (2021) using Tapatalk

 

[Battousai]

Staying super lean.

 

[samgraves82]

Staying super lean.

Pretty good starting spot. Prep starts today

Sent from my moto g stylus (2021) using Tapatalk