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LOG: BACK TO BARBELL BASICS

7/10 back
Didn't even attempt hams today cause they're still fuuuuucked. I know I've waited till Thursday the last couple weeks to do em but that won't be happening either. Really got them bastards good this weekend . That said, did get a really good back session today. Pretty much broke even with the last workout so I'm good with that. Just 3.5 weeks to go and I'm ready to eat . Called in to work today just being lazy So I did an extra 25 mins cardio to make up a few of the steps.

Dante row
70x8

BB row
225x11/10

Hammer strength hi row
3pps +10lb x 12/7

Seated cable row
200x14/8

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7/12 shoulders and Tris
Man I had a really great workout today. Got me a new preworkout and took 2 mit 45 gummies I got back at the Arnold and I felt amazing. I could e actually done more but I know better. Nutra fitt carnage is the preworkout I got. Pump was meh. You can see there was blood in there but not was definitely just a "drug pump" as beef stu would say. I was definitely on the flat side today but that's ok.

Life fitness shoulder press neutral grip
70x20/15/12 (didn't wanna push the shoulder)

DB rear laterals
25x25/17
20x16/12

DB laterals
30x15
25x17
20x16/14

Supinated cross body pressdowns (Again, don't knock the weight till you try this station)
12.5x28/13
10x18/17

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7/14 legs
I'm not sure if it was the preworkout again or the free meal last night but damn I felt good today. Motivated even. I got told the other day , in a nice way, that I was looking at 3rd place in the open at best. GD I wish he'd said that to me 6 weeks ago cause that's all I thought about the whole workout. The guy who won the LHW is back again and apparently a guy who won Mr Alabama at some point is coming too. Got in my head for a day or so but now all I can think is "challenge accepted!!" Even if they do beat me, they gonna have to do it!!! 3 weeks out.

Seated ham curl 2x muscle rounds
195x4/4/4/4/4/4
175x4/4/4/4/4/3

Pivot leg press
7 pps +35lb x 10
5pps +10lbs x 13 (should've breathed and gotta couple more!!)

Leg extensions
135x10
105x10/8

Standing calves
210x12/10
170x15

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samgraves82 said:
7/12 shoulders and Tris
Man I had a really great workout today. Got me a new preworkout and took 2 mit 45 gummies I got back at the Arnold and I felt amazing. I could e actually done more but I know better. Nutra fitt carnage is the preworkout I got. Pump was meh. You can see there was blood in there but not was definitely just a "drug pump" as beef stu would say. I was definitely on the flat side today but that's ok.

Life fitness shoulder press neutral grip
70x20/15/12 (didn't wanna push the shoulder)

DB rear laterals
25x25/17
20x16/12

DB laterals
30x15
25x17
20x16/14

Supinated cross body pressdowns (Again, don't knock the weight till you try this station)
12.5x28/13
10x18/17

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Click to expand...
Pics from prison cell?
 
7/15 chest/bis
Had another really good workout today. Haven't done chest at this gym in ages but not was just easier to do it here today. Heavy ass Smith!!! This bicep curl machine is so fuckin nice!!

35° Smith
225x8
185x11

Hammer strength incline pin loaded
70pps x 11/6/5 this thing actually hit really well

Hi pulley fly
15x14/13/12

Life fitness bicep curl
70x14/9
60x9
50x10
40x14
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7/17 back/hams
Went and hit back yesterday but didn't post it cause me and the lady went away for a couple days and wasn't gonna waste time posting workouts on our little mini vacation. There's a ifbb pro that has a little gym up where we were and it was a wonderful spot. Super small but the equipment was super. No nee shit aside from the titan t row. Everything was plate loaded hammer strength and the old life fitness stuff. Even the cable station. Love that old stuff. Used the lying ham curl with the flat pad on it and I swear I've never had anything dig in my hamstrings like that before. It was painful as fuck and wonderful at the same time. On str8 arm pulldowns I started with 20lbs and did 12 reps all the way down till couldn't hit 12 reps no more.

Straight arm pull downs
60x9

Titan t-bar row
2.5 plates x 12/11

Pull ups
BWx10/9/4

Seated machine row(all 3 grips)
120x11/8/7

Lying hams (worked down stack same as str8 arm pulldowns)
70x13/10

Pix were this evening post cardio and no pump
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7/19 shoulders/Tris
Had a solid day. Still not pushing it on the pressing though. Seems pretty stupid to push thru some pain just to tear something or hurt myself this close to the finish line. I did make a little progress in other places and workouts seem to be getting better recently so I'm gonna say the anavar and winny, especially the winny, is doing what it's supposed to do.

Shoulder press
70x23/15/13

Cable rear delt fly
12.5x27/18/14/14

Cable laterals
12.5x10
7.5x12/13/9

Cross body tri pressdowns
10x12
15x15/14

Lying db ext
25s x 12
20s x 9

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GET UR GD STOMACH IN!!!!
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samgraves82 said:
7/19 shoulders/Tris
Had a solid day. Still not pushing it on the pressing though. Seems pretty stupid to push thru some pain just to tear something or hurt myself this close to the finish line. I did make a little progress in other places and workouts seem to be getting better recently so I'm gonna say the anavar and winny, especially the winny, is doing what it's supposed to do.

Shoulder press
70x23/15/13

Cable rear delt fly
12.5x27/18/14/14

Cable laterals
12.5x10
7.5x12/13/9

Cross body tri pressdowns
10x12
15x15/14

Lying db ext
25s x 12
20s x 9

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GET UR GD STOMACH IN!!!!
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Click to expand...
Suck it in at all times. I let mine go a little to much last outing. Getting there bud
 
/22 chest/bis
Today went especially well. Went and tried the "heavy" Smith machine since it's on an angle and it actually felt surprisingly well. I do have 1 regret tho. On warmups, 185 felt heavy AF and I was sure that was gonna be my 6-8 rep set but ended up getting 12 on work set somehow. Obviously didnt drop weight on 2nd set and just did the same weight again.
It blows my mind how different I look up on waking vs 1 meal and a pump vs end of night when I get home from work. How tf am I harder and tighter all over, stomach included, at end of night?! And I go from soft AF looking to chest striations after a small meal and a pump. Whatever I guess. Too bad shows aren't at 2 am lol.
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No training today just cardio. I took these pix tonight after work just to show you what I was saying last night. Not great posing but it's still pretty obvious how tight I am at night vs during the day. Shits weird or may e I'm just tripping. Pix were in different rooms under different lighting obviously.
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7/25 back/hams
Had a pretty decent session today. I was supposed to do this yesterday but I just didn't have it in me. Took me an hour and half to get out the door, say in parking lot for probably 15-30 mins, walked in did half a warmup set and walked out. Came home, emptied my bowels, and went to work 4 hrs late. It was that kinda day. I made it up tho. Got a little bump in food today too and it was AMAZING!!! I'm actually going to bed not hungry(not full tho necessarily). We'll see what pix look like in the morning and how the workout feels tomorrow. Bet I get a great pump. Cardio has been lowered too.

DB pullovers
45x10/10/10

Landmine row
3.5 plates x 13/11

Med grip pulldown
60x9
42.5x11

Hammer strength row supinated
80x10
70x9

Seated ham curl
50x15/15/12

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7/29 chest/bis
It's the final week so no more hard workouts. Just chasing a pump and staying a couple reps from failure. Turned my phone around to use the rear camera instead of the shitty front facing one and what a difference. My camera sux still tho. Supposed to have new phone tomorrow.

Hammer decline
3x12
Machine fly
3x12

Machine preacher curl plate loaded
45 x no idea

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7/30 back pump only

We getting close! Had a bit of a spill over this morning but lowered food a touch and it'll be all gone by morning and harder than ever.

Just went in and got a back pump today and cardio. Couple sets of pulldowns and machine rows, nothing special. Felt good tho.
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Rsomersjr said:
God damn you’ve made a lot of progress in the last year. Keep pushing it brother!
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Shit, I'm pushing 4 more days then I'm going back the other direction.
Thank you

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Good luck buddy. As always rooting for you! Tell your girl to yell " squeeze the glutes" and " suck it in" for me. Enjoy dude!
 
cdubw44 said:
Good luck buddy. As always rooting for you! Tell your girl to yell " squeeze the glutes" and " suck it in" for me. Enjoy dude!
Click to expand...
We say squeeze it cheeks

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