LOG: BACK TO BARBELL BASICS

[samgraves82]

3/9/25 push A
This was a really good session!!

35° incline bb
289x9
225x12

Hammer strength press flat
110pps x 10/4/2 rest pause

Pec deck
75x19

Smith close grip BP
165x15/8/3 rest pause

Vbar overhead cable ext
70x16
60x12
50x15
40x20

DB laterals double drop set ‍ ‍
30x30 drop to
20x13 drop to
10x12

Cable upright row
90x30

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[samgraves82]

3/11 pull B
Well the deadlifts didn't go as planned but I saw that coming. Wasn't well rested and even 135 felt heavy but the rest was great tho. Nice pump too!

Medium/neutral grip pulldowns
90x9/5/3

Deadlift
505x3

Hammer strength row
80x10/5/3

Rev pec deck
115x17/8/5

Machine curl
90x11/6/4

Incline curls

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[samgraves82]

3/13 legs B
Yesterday was a kick ass session that's all I say!! Progress everywhere

Seated ham curl
215x10/5/3 rest pause

Pivot legs press
6pps +20lb x 12/10/9 hi and wide, lo and close , neutral feet

Leg extensions
120x12/5/3 rest pause
90x21

Standing hams
250xfail 2 sets

Pix at home str8 from gym

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[samgraves82]

3/15 push B
Hit an all time best on bench press and pretty happy bout it. 340x8. The whole damn session was solid

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[samgraves82]

3/16 pull B
Also a damn good session!! Upstairs was closed so had to switch machine rows to hammer low row but close enough.
CG pulldown is close grip pulldowns

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[samgraves82]

3/19/25 legs C
All ended up well. At the start I felt tired and legs weren't quite right but once I got a little weight on the smith everything woke up and went awesome.

Standing hams
65x10/5/3 rest pause

Smith squat
365x7
225x20

Leg extensions
100x11/4/3 rest pause

Adductor
130x12

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[samgraves82]

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[samgraves82]

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[samgraves82]

3/23 legs A
Had a smashing leg day. Everything felt awesome and strong even tho after counting back I was a day early. My poor hamstrings were pumped AF and burning before I even finished my warmup sets. I think Ive found a really good volume/frequency for my legs. Every 5th day. I just wish the fuckers would grow more. I feel like I train hard. Fuck, I know I do!! Maybe the bigorexia just got me cause I can't see it. I know they've improved I'm just greedy I guess. As long as the log book moves and form etc is consistent, they have to grow.
ANYWAYS, in a session or 2 I'll have matched or beaten my all time best squatting. 385x6 yesterday and I think 8 is my best. Got back here pretty damn fast too. Just started squatting in December I think. So solid 3 mos to get back to where I was squatting every week or biweekly for several years. I'm cool with that.

Seated ham curls
225x9/4/3 rest pause

BB squat
385x6

Leg press
100pps x 35/15/11 oh boi that was something

GHR partials I dunno what to call em
35x12/10

Standing calves
270x10

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[Bamm-bamm]

Just got caught up and love your log. It’s pretty crazy to see your results when you are already at a higher level than most

 

[Doug 64]

3/23 legs A
Had a smashing leg day. Everything felt awesome and strong even tho after counting back I was a day early. My poor hamstrings were pumped AF and burning before I even finished my warmup sets. I think Ive found a really good volume/frequency for my legs. Every 5th day. I just wish the fuckers would grow more. I feel like I train hard. Fuck, I know I do!! Maybe the bigorexia just got me cause I can't see it. I know they've improved I'm just greedy I guess. As long as the log book moves and form etc is consistent, they have to grow.
ANYWAYS, in a session or 2 I'll have matched or beaten my all time best squatting. 385x6 yesterday and I think 8 is my best. Got back here pretty damn fast too. Just started squatting in December I think. So solid 3 mos to get back to where I was squatting every week or biweekly for several years. I'm cool with that.

Seated ham curls
225x9/4/3 rest pause

BB squat
385x6

Leg press
100pps x 35/15/11 oh boi that was something

GHR partials I dunno what to call em
35x12/10

Standing calves
270x10

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Yah man, I agree with @Bamm-bamm

 

[samgraves82]

Just got caught up and love your log. It’s pretty crazy to see your results when you are already at a higher level than most

Thanks man

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[samgraves82]

Yah man, I agree with @Bamm-bamm

I appreciate it guys

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[samgraves82]

3/26 push A
Had a bad ass session yesterday. Made a pretty big jump on the 35° incline press and kindly surprised myself really. Going into it and during that first rep I was just praying for 6 and ended up with 7. Got loud grunting on it too which is out of character for me. Kinda felt dumb after watching it lol. I don't like that my front delts are a little sore. That's not happened but one other time I can remember and that was on reg 45° incline. Chest is still fairly sore tho so it's not like I didn't blast it. Hammer press went well too.

35° bb press
295x7(something bout hearing 295 on incline)
230x12

Flat hammer strength press
120pps x 9/3/2 rest pause set

Pec deck
80x21 oh boi that one burned like a bitch

Smith close grip bench press
165x17/8/4

Cable overhead ext str8 bar
80x9 drop set
70x11 drop to
60x9 drop to
50x11

DB laterals
35x18 ugly reps but the jump had to be made/drop set to
20x13 drop to
10x20 gd these 10s smoked me!!!

Cable upright row
110x20 couple cheat reps at the end

That tricep vein type shi

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[samgraves82]

Damn im farther behind than I thought on my log.
Had a kick ass set of deads that busted a blood vessel in my eye and it was awesome!!

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[samgraves82]

3/30 legs B
Seated ham curl 240x9/3/2 rest pause

Pivot legs press
7pps x 10 hi and wide
7pps x 11 low and close
7pps x 10 regular stance

Leg ext
125x15/6/3 rest pause

Standing calves
250x20

Stretches

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[samgraves82]

4/1/25 push B
Lost 1 rep on my heavy set of bench press today but I figured that would happen cause I had to wake up earlier than usual to train, and at different gym/bar, bench and it happens Everytime so not worried about it. I did get +2 reps on the back off set tho.

Flat BB press
340x7
250x15

Pin loaded hammer incline
75x12/5/3 misjudged this weight bad

Low pulley fly
12.5x15
10x22

Dips
BW x 16/7/4

Dante ext aka seated cable oh ext
27.5x20/20
32.5x20/20

Seated laterals
30x20
25x20
20x20

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[Doug 64]

Damn im farther behind than I thought on my log.
Had a kick ass set of deads that busted a blood vessel in my eye and it was awesome!!

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LOL... I literally posted like a weeks worth of workouts the other day... life happens.

 

[samgraves82]

LOL... I literally posted like a weeks worth of workouts the other day... life happens.

I just been lazy and busy getting my dick wet

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[Doug 64]

I just been lazy and busy getting my dick wet

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Now a regular guy would see that as just having sex... I say Kudos to you for your dedication to banging the old lady... and more importantly your commitment to cardio

 

[samgraves82]

Now a regular guy would see that as just having sex... I say Kudos to you for your dedication to banging the old lady... and more importantly your commitment to cardio

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[samgraves82]

4/3/25 pull B
The other day I forgot to fix my alarm back and woke up an hour late and fucked my workout up. I got the meat and potatoes done but still aggravating. I would've just skipped and made it up the next day but I had a Dr appt the day before and was already a day behind on training. That damn clinic has run me thru the ringer last 2 weeks but everything I'll be back to normal now.

Close grip pulldowns
170x14
120x23/5/5 is in log book but I feel like it was 23 total reps took 3 tries

Smith rows
285x11
235x13

Hammer low row
3pps x 10/3/2 rest pause

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[samgraves82]

4/5/25 legs C
Did a shit ton of yard stuff yesterday and was not feeling it today but ended up being a good one. Took forever tho. Was supposed to do standing hams but some guy was taking forever super setting lunges so I just went to lying curls. Don't have a baseline no more for them but I think this was decent

Lying hams
130x10/5/2

Smith squat
375x6
225x16

Leg extensions
100x12/6/4 rest pause

Adductors

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[samgraves82]

4/7 push C
Today was a damn good day. Did embarrass myself trying to kick back the dbs the first time. It was an adjustable bench and my butt slid in the crack there and when I got back one of the dbs was outta position and could get it up and had to bail. I switched benches and I guess a guy saw it happen and offered a spot and I gladly accepted just in case. I did go back to flat DB since they got some new 110s and 120s. Flatbis what I was doing but trying to keep the 10-12 rep range the 100s just weren't heavy enough and more incline pressing is never a bad thing.

30° smith press(35° bench wasn't available)
290x10
225x13

Flat DB press
120s x 10

Hi pulley fly
27.5 x 15/5/3 rest pause
22.5 x 18

Crossbody tri extension
17.5 x 18 +12

Dip machine
170x15/6/3

Seated DB laterals 20.sec rest between sets
20x20/20
15x20
10x20 lots of cheat reps repeat next time

Cable upright row
27.5 x 35

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[Montego]

4/7 push C
Today was a damn good day. Did embarrass myself trying to kick back the dbs the first time. It was an adjustable bench and my butt slid in the crack there and when I got back one of the dbs was outta position and could get it up and had to bail. I switched benches and I guess a guy saw it happen and offered a spot and I gladly accepted just in case. I did go back to flat DB since they got some new 110s and 120s. Flatbis what I was doing but trying to keep the 10-12 rep range the 100s just weren't heavy enough and more incline pressing is never a bad thing.

30° smith press(35° bench wasn't available)
290x10
225x13

Flat DB press
120s x 10

Hi pulley fly
27.5 x 15/5/3 rest pause
22.5 x 18

Crossbody tri extension
17.5 x 18 +12

Dip machine
170x15/6/3

Seated DB laterals 20.sec rest between sets
20x20/20
15x20
10x20 lots of cheat reps repeat next time

Cable upright row
27.5 x 35

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You're getting stronger then me..... Unacceptable.

 

[samgraves82]

You're getting stronger then me..... Unacceptable.

We both know now that ur wrist is healed that won't last long. But yes, unacceptable!! Get ur shit together sir

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[KrAven]

4/7 push C
Today was a damn good day. Did embarrass myself trying to kick back the dbs the first time. It was an adjustable bench and my butt slid in the crack there and when I got back one of the dbs was outta position and could get it up and had to bail. I switched benches and I guess a guy saw it happen and offered a spot and I gladly accepted just in case. I did go back to flat DB since they got some new 110s and 120s. Flatbis what I was doing but trying to keep the 10-12 rep range the 100s just weren't heavy enough and more incline pressing is never a bad thing.

30° smith press(35° bench wasn't available)
290x10
225x13

Flat DB press
120s x 10

Hi pulley fly
27.5 x 15/5/3 rest pause
22.5 x 18

Crossbody tri extension
17.5 x 18 +12

Dip machine
170x15/6/3

Seated DB laterals 20.sec rest between sets
20x20/20
15x20
10x20 lots of cheat reps repeat next time

Cable upright row
27.5 x 35

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Damn brother, looking great!!

 

[samgraves82]

Damn brother, looking great!!

Preciate ya

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[samgraves82]

I guess I forgot to write down last exercise, woops

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[Montego]

I guess I forgot to write down last exercise, woops

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Lopsided ass lat spread ass