LOG: BACK TO BARBELL BASICS

[samgraves82]

Well they look absolutely crazy my guy. Big goal of mine is working for some nasty looking legs like urs.

Thank you, truly. I'm actually very self conscious about em. Even my mom(she's clueless) love her when I was on prep caught me at an angle and said "OMG what happened to your legs?" Talking about my calves really. And it hurt my feelings so bad! Again, she's clueless but she wasnt lying. I havent missed a calf raises since

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[samgraves82]

Got off schedule so I just pushed 3 days str8. I am beat up too. I'll be taking 2 rest days instead of 1 and I'll be back on schedule.

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[WheyMoreTraps]

That vein in your Tricep is godly. Fuck yes bro.

 

[samgraves82]

That vein in your Tricep is godly. Fuck yes bro.

it is a unique one. Runs all the way across too

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[samgraves82]

11/25 push 3
Today went much better than I expected. Took a different grip on the t row and thought my reps would go backwards but I actually gained a couple reps. Usually a touch stronger with a neutral grip but not this time I guess. Added weight to pullups too.

T row
4 plates +10lb x 13/9 last rep was ugly

Pull ups
25lbs x 8/4/2 rest pause

Close grip pulldowns
140x13
80x27 no breaks blew last time out of water

DB hang and swing(really got the feel of these and destroyed rear delts!)
40x40/40
35x40

Seated DB curls
30x15/8/6 rest pause set

Rope hammer curl
80x26 +21 partials

And it just hit me now, I didnt do my gd weighted stretches.
Last pix until I hit 200lbs. 3 weeks tops

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[samgraves82]

I totally forgot to post leg session Thursday night. I slept till freaking 10pm and was at gym round midnight or little after. Got push tonight. My new squat shoes made a huge difference!!! Can't believe I ever stopped using them and gave my other ones away.

Seated hams
210x8/4/1 +19; partials rest pause

BB squat
315x10 squat moving up fast. Finally back to better than bench press

Leg press
2.5pps x 30/15/9 rest pause

Stiff leg deadlift
205x12 pause off floor

Standing calves
210xfail didn't count reps 5 sec hold, drop, stretch, concentric

Quad and ham stretch after


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[samgraves82]

11/30 push 1
Pretty good session. This is the 2nd time I've gotten shit for reps on my BB press on the 2nd set of a rest pause set. I'm thinking I may rack it on first set with 1 rep in tank and that should yield me a little more on the next 2 sets. That's not DC tho so I'm conflicted. Otherwise, smashed the log book again. Added 20lbs to the BB press this time too cause got too many reps last time. I guess that's a thing

25° BB press 1x rest pause
295x8/1/0 + negative

Hammer flat 1x rest pause
100lbs per side x 16/4/2

Hi pulley fly
35x20

Weighted stretch with DB fly position

DB laterals
25x30 +15 partials

Shoulder press in pro squat 1x rest pause
35x17/5/1 +negative

Smith close grip bench press
135x16/7/4 + negative

Rope press down freestyle
70x4 60x4 failure on every pin position after down to 30lbs x 2 sets

Tricep stretch after


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[WheyMoreTraps]

I know thole pump on those laterals were nasty. I could tell from the video, killer workout bro

 

[samgraves82]

I know thole pump on those laterals were nasty. I could tell from the video, killer workout bro

It was pretty damn good. Especially after the presses

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[samgraves82]

12/1 pull 1
Had a pretty damn good session. Happy with the deadlifts more than anything . The video is pretty funny. I forgot a slow negative and damn weighted stretch again. I'm getting better but gotta get it every damn time damnit.

Wide grip pulldowns
170x15/7/4 + negative rest pause

Deadlift
495x5

Seated cable row supinated w/ ez bar
130x15/12/11

Rev pec deck
105x16/10/6

Ez bar curls
55x14/7/4 +2.

DB preacher
10x19/16



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[samgraves82]

12/3 legs B
I'm not sure what the hell I've done to my back but it's been getting a little sore intermittently for a couple weeks now. Sunday it started getting much worse then Monday morning got up to awful stabbing pain in left lower back so I dunno. Doesn't hurt to load it really hence the deadlifts Sunday night, but if I bend over or flex my core suddenly, holy shit!!! For that reason, and to save some time, I did my 20+ rep set on leg press instead of moving to hack squat for it. I got a damn swollen lower arm too out of nowhere. Sunday was with training client, felt a pain and looked down and was shocked at what I saw. Oh well. Was at wrong gym for this workout but made due. Different machines but same movements. Had a client so didn't have time , didn't make time rather, for 2 different gyms cause have my real job too to go to. So total reps are off on test pause sets

Seated hams 1x rest pause
170x11/5/1

Leg press
5pps x 12
3.5 pps x 18
2.5 pps x 23

Glute ham raise(sort of)
45x11/7
BWx11

Seated calves
70xfail/fail + partials

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[samgraves82]

12/5 push B
Holy shit, I finally freaking did it!! Hit 10 reps with 315 on bench press!! I've hit 9 a handful of times but I've chased that 10th for 2 years now. Of course I've been thru 3 preps in that time. Everytime I got back to 9 it was late enough in prep it just had to go or my body just stopped progressing this past summer and reps went backwards. Not a big deal to others I guess but been a secret goal of mine for so long. Just made the whole damn session better.
On my barbell press rest pause sets last 2 weeks I only got 1 or 0 reps on 2nd RP set So i decided to just drop the rest pause and do a back off set with a negative at the end. Got stuck under bar today but it was just 245 so no big deal. Lesson learned tho, raise the safeties up a notch. Anyways,

Flat BB press 1x6-10/1 back off 10-12 + negative
315x10
245x11 +negative

Hammer incline press 1x rest pause 12-15/ 1 back off
2.5 pps x 8/1.5/1 + negative (too big of a jump)
2 pps x 5 (also too heavy first time doin this back off. Shooting for 12-15)

Incline DB fly with band 1x 20+
20 +red band x 16 (wanted 20+. Again, first time trying with band. I hate just DB and cables occupied )

Chest stretch in db fly position

Cable lateral
40x12/10
30x12/10

Smith press 1x rest pause 12-15
155x7/5/3

Rope press down 1x rp 15-20
80x12/6/4 + neg

Cable overhead ext
60x13
50x13 drop set
40x20

I can't believe how steadily I'm gaining weight and staying lean at same time. Gotta calorie sweet spot for the moment it looks like.

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[NickH]

315 x10 is pimp shit. Nice work. I’m happy with my 315 x2. Getting back into the game. 10 year lazy fat short guy no workout bulk ended 13 months ago. Zero workout to 6 days a week. Keep r rolling bro


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[eazy_]

finally freaking did it

Well done .

 

[samgraves82]

315 x10 is pimp shit. Nice work. I’m happy with my 315 x2. Getting back into the game. 10 year lazy fat short guy no workout bulk ended 13 months ago. Zero workout to 6 days a week. Keep r rolling bro


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Don't matter where ya been, it's where ya goin. At least it back and that's all that matters now. And it's not like 315x2 is chump shit either

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[samgraves82]

Well done .

Thank u

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[samgraves82]

12/6/24 pull B
Keeping it short tonight. Good session. Thought bending over more would lower reps on BB row but I ended up in basically same position and went way over reps prescribed.

BB row
225x17/10

Hammer Hi row pin loaded
115x9/4/2 + negative rest pause

Msg close grip pulldowns
70x12
50x21
Weighted stretch

Reverse pec deck
85x28/23/18
80x23

Machine curls
70x20/13/10 +12 partials

BB curls
40x24

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[samgraves82]

12/8 legs
Got lazy and didn't post last night. Boy I have t been in that hack squat for a heavy set in a while and boy did I mess up. Didn't have my old log book with me and I thought I remembered the right weight but not was in wrong I got 2 reps on first set and failed on 3rd and had to crawl out. I figured I wouldn't get it but I was being hard headed. The rest went really well tho. I gotta get more extra in and add adductors. After this "training cycle" Imma switch out a couple things.

Standing hams(used leg ext cause this gym don't have standing downstairs and upstairs was closed. )
60x13/7/5 rest pause

Hack squat
4pps +35 x 2
3pps +35 x 10

Front squat (I'm done trying this)
100x10

DB RDL
80x13 (3 count pause)

Standing calves
230x17/8/5 rest pause

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[samgraves82]

I've been absent couple days. Just tryna keep my life together it seems like. At least the gyms going well.

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[samgraves82]

12/15 push A
Totally shit the bed on barbell presses tonight. I assume cause my head was down the road somewhere. The rest of the session went good tho. Gotta stupid chest pump tho!!! Only got 3 reps with 305 so on the fly just dropped to 275 and got 5 more on the drop set.

25° incline press
305x3 drop set to 275x5 plus negative
235x8

Flat hammer strength rest pause
2.5 pps x 9/2/1(cheated up the 2nd rep) plus negative

Hi pulley fly
40x35 + partials

Weighted stretch w/ 30lb DB in fly position

DB laterals
30x28 + partials drop set to
20x20

Pro squat shoulder press rest pause
50x13/6/3

Rope press down (plan says freestyle)
All sets to fail with 70,60,50,40,30,20,30

Tricep stretch on the dip station with body weight

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[samgraves82]

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[samgraves82]

12/15 push A
Totally shit the bed on barbell presses tonight. I assume cause my head was down the road somewhere. The rest of the session went good tho. Gotta stupid chest pump tho!!! Only got 3 reps with 305 so on the fly just dropped to 275 and got 5 more on the drop set.

25° incline press
305x3 drop set to 275x5 plus negative
235x8

Flat hammer strength rest pause
2.5 pps x 9/2/1(cheated up the 2nd rep) plus negative

Hi pulley fly
40x35 + partials

Weighted stretch w/ 30lb DB in fly position

DB laterals
30x28 + partials drop set to
20x20

Pro squat shoulder press rest pause
50x13/6/3

Rope press down (plan says freestyle)
All sets to fail with 70,60,50,40,30,20,30

Tricep stretch on the dip station with body weight

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Missed the

Smith close grip bench press 1x rest pause
145x15/7/4

Right before pressdowns

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[Doug 64]

Hey brother you're looking forward great, I'm sorry I haven't been following. IDK y, but the forum doesn't send me regular updates when I follow someone...

 

[samgraves82]

Hey brother you're looking forward great, I'm sorry I haven't been following. IDK y, but the forum doesn't send me regular updates when I follow someone...

Thank you and it's all good. Consider yourself lucky cause I get too many updates

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[samgraves82]

12/16 pull
Done went and messed up my back again. I'm not sure how laying in bed for a whole day can make one specific part of lower back/spine hrt this was but it does. Both times now it's been after a push day and laying in bed all day the next day. I've switched how I'm falling asleep too. So needless to say I couldn't deadlift yesterday. Last time I was able to but I was fine with just the bar but I twisted wrong way loading a 45 plate and holy fuck. Could t break 135 off the floor. So I just moved on.

Ez bar pulldown supinated
90x10/5/3 RP

Deadlift
xxx xx

Seated cable row
120x15/10/7 RP

Rear delt cable fly
12.5x17/13/7 RP

Ez bar curls
60x14/8/4+2 cheats RP

DB preacher curls
12x18

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[samgraves82]

12/18 legs
Didn't really try to push the leg press today cause of my back. It's doin much better and wanna keep it that way. Push back up next time. I did match the log book tho so didn't go backwards. Did my widow maker on leg ext instead of hack too. Think I may keep doing that actually. Gotta pretty decent pump too!!

Seated ham curl 1x rp
225x11/4/1 +13 partial

Pivot leg press
6pps x 12
5pps +10lbs x 21

Leg extensions very nice tempo here
75x23

GHR sort of I was very careful with these
35x20/20
BW x 20

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[Doug 64]

12/18 legs
Didn't really try to push the leg press today cause of my back. It's doin much better and wanna keep it that way. Push back up next time. I did match the log book tho so didn't go backwards. Did my widow maker on leg ext instead of hack too. Think I may keep doing that actually. Gotta pretty decent pump too!!

Seated ham curl 1x rp
225x11/4/1 +13 partial

Pivot leg press
6pps x 12
5pps +10lbs x 21

Leg extensions very nice tempo here
75x23

GHR sort of I was very careful with these
35x20/20
BW x 20

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Legs are coming along bro!

 

[samgraves82]

Legs are coming along bro!

Thanks. I hope so. All my limbs are weak. I look like a spider when I'm lean

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[Doug 64]

Thanks. I hope so. All my limbs are weak. I look like a spider when I'm lean

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Bro I totally feel you up until I started seriously working out. I was like a man with no ass! Not that it's anything special to look at, but it is definitely come a long way and I can tell the difference. Keep it up, you're coming along, brother.

 

[samgraves82]

Bro I totally feel you up until I started seriously working out. I was like a man with no ass! Not that it's anything special to look at, but it is definitely come a long way and I can tell the difference. Keep it up, you're coming along, brother.

Appreciate it man.

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