LOG: BACK TO BARBELL BASICS

[samgraves82]

/26 legs c
Today doing legs was awesome!! Love this day!! Little more volume than usual and awesome pump. The leg press did have my hip/upper quad hurting again. Even gotta dark spot like a very light bruise in the painful spot. Won't really show up on camera but it was pointed out to me so I know I'm not crazy. Won't really be loading it between now and next leg day so it should be fine but I'll call an audible next leg day if needed cause I can't risk getting hurt rn over my ego.

Seated ham curl
225x11/4/2
165x20 widow maker sob!!!

Pivot leg press
7pps +20pps x 15 hi and wide
7pps+20pps x 10 low and close
7pps+20pps x 8 neutral stance

Leg extension
120x20 machine leg pad wrong setting at first
110x23 wm

Stand calves
270x17/12

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[samgraves82]

5/28 push B
Had a solid push day aside from the first set of bench press. I'm afraid it's time to drop flat BB press anyway. I lost 3 reps from last time. Maybe the big weight drop is the reason and it just felt heavy the whole time.

Flat bb press
340x5
250x13

Hammer incline
2.5pps x 11/2/2 rest pause

Seated low pulley fly
50x17
50x9/6/5 rest pause

Weighted dips
35x15/5/ didn't write last damn set got vid tho

"Seated Dante tri ext" 20 sec rest
90x20/10
80x10
70x7
Seated DB laterals 20 sec rest
25x25
20x15
15x15
10x18

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[samgraves82]

5/31 legs C
Last night was solid ass leg day. Smith squat felt pretty good. Had to go to other gym cause the usual one was closed. Knee and hip felt better but did feel a pop/Velcro ish feeling in hip 2nd to last rep so gonna have to be careful with squat patterns for the next couple mos.

Seated hams
235x10/4/2 rest pause
165x20 widow maker

Smith squat
385x7

Leg extension
120x21 wm
120x12/7/5 rest pause

Standing calves
270x14/10
Hams pumped AF, quads too. Surprised there was any separation left at all

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[samgraves82]

Had a solid push session Sunday. Had to go Sunday cause of early Dr appt Monday

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[samgraves82]

6/4 pull C
Happy AF with that pull day. Body is getting tighter and harder by the day too and weight isn't dropping crazy fast either like it has in the past. Same overall condition as last year at this point and close to 10lbs heavier too and thats fuckin sweet!!! All body parts measurements up too!! I am fucking stoked!!!

Arsenal chest supported row
60x12
50x12

Pull ups(couldn't find belt so just hung a chain round my next. 30lbs I think)
12/4/1.5 rest pause

Machine pulldown
160x12
110x22 widow maker

Rev cable fly on free motion station 20 sec rest
13x20
10x 20/20/20 last one got ugly

Machine curl
115x15
110x14

DB preacher curl
20x15
15x12

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[Montego]

6/4 pull C
Happy AF with that pull day. Body is getting tighter and harder by the day too and weight isn't dropping crazy fast either like it has in the past. Same overall condition as last year at this point and close to 10lbs heavier too and thats fuckin sweet!!! All body parts measurements up too!! I am fucking stoked!!!

Arsenal chest supported row
60x12
50x12

Pull ups(couldn't find belt so just hung a chain round my next. 30lbs I think)
12/4/1.5 rest pause

Machine pulldown
160x12
110x22 widow maker

Rev cable fly on free motion station 20 sec rest
13x20
10x 20/20/20 last one got ugly

Machine curl
115x15
110x14

DB preacher curl
20x15
15x12

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Bigger leaner better. Weeeeeeee

 

[samgraves82]

Bigger leaner better. Weeeeeeee

Yea maybe get thru this one without getting sick for once no covid or strep

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[samgraves82]

6/7 push A
I keep forget my log book to update legs from yesterday it to take pic of it but I will tomorrow. Today was a good push day tho. Threw away the barbell press for smith press.

35° smith press
295x8
255x12

Hammer flat press
3pps x 9/2/2 rest pause

Pec deck
120x19/6/3 rest pause

Smith close grip bench press
205x14/5/3 rest pause

Str8 bar cable overhead ext
All drop sets
80x20/9
70x11
60x11
50x20/19

DB laterals drop sets
35x29
25x14
15x15

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[Montego]

Finally getting that side leg nailed down.

 

[samgraves82]

6/9 pull A
Today felt amazing. Well, wasn't happy with how heavy the pulldowns felt but they felt good on my back if that makes sense. I also lowered the weight significantly on rack pulls cause not only was that 565 or whatever it was too damn much,I wasn't squeezing my back etc and it was just my ego. I planned on lowering it anyways but coach got onto me about it too so I squeezed as much out of 405 as I possibly could, and it was AWESOME!!!!! Pump was good and boy am I happy AF with where my physique is rn!! Shits getting nasty AF real quick since. Changed the peds to shirt esters this week and lowered food a touch and added orals last week. Oh, back to regular gym for this workout today. Last time was at other gym due to hrs

Med grip mag grip pulldown
110x10/2/1 rest pause

Rack pulls
405x11

Hammer supinated row
100x9/4/2 rest pause

Rev pec deck
145x17/7/3

DB curl
30x21/14

Pin wheel curl
30x10/5/5

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[samgraves82]

Finally getting that side leg nailed down.

Literally think about it Everytime now

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[samgraves82]

IMG]

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[Montego]

We rolling

 

[samgraves82]

6/11 legs B
Damn good session. Leg press reps were the same but once again my ROM was much better. So that's a win.

Seated hams
230x10/3/2 rest pause
170x20 widow maker

Pivot leg press
7pps +;20lbs x 15 hi and wide/10 low and close/9 regular stance

Leg extension
135x15
120x17

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[samgraves82]

We rolling

Hell yes we are

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[samgraves82]

6/13 Push B
Had a good push day. First push B after throwing out the flat bb press and the smith felt really good. Have the arsenal press a try after but I just didn't like it so I'll go back to the other flat machine press i like after. Since I switched first movement I just wanted to try something different but no. Had a gnarly pump despite that arsenal press in chest.

25° smith press
315x6
255x12

Flat arsenal press
3pps x 9/2/1 used neutral grip on last rep

Seated cable fly
30x21
35x15/7/4 rest pause

Weighted dips
1 chain x 10/3/2

Dante extensions 4x12-20
32.5 x 25
37.5 x 19/15/13

Seated DB laterals 4x20 w/ 20 sec rest
25x20/20
20x20
15x20 ugly reps cause gd it burned

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[Montego]

Jesus you look hard as nails here

 

[samgraves82]

Jesus you look hard as nails here

It's crazy how my body's changing from fasted to a couple hours later and a pump. And 1 meal

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[samgraves82]

6/14 pull B 7 weeks out
Had a pretty good pull day. Couple things felt heavier than expected. Slept good last night and had 2 meals in me so maybe I was just having one of those super days last time. We'll see next time.

Close grip pulldown
200x11
140x19.5 widow maker

Smith rows
325x8
295x10

Hammer hi row
3.5pps x 9/3/2 rest pause

DB rear laterals ~20 sec rest
20x20/20
15x20
10x20 repeat again

Cable curls
120x16
100x16/11

DB preacher curl
20x10
15x11
12x14

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[samgraves82]

Sorry behind a couple days. Been eventful to say the least

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[samgraves82]

Sorry behind a couple days. Been eventful to say the least

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[Montego]

Fatass.

This is the biggest your hamstrings have ever looked from the back, and the side.

All that "science" is paying off

 

[samgraves82]

Fatass.

This is the biggest your hamstrings have ever looked from the back, and the side.

All that "science" is paying off

Or maybe coaching

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[samgraves82]

Fatass.

This is the biggest your hamstrings have ever looked from the back, and the side.

All that "science" is paying off

Waitll you see today's side shot. I accidentally found something I think

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[samgraves82]

Fatass.

This is the biggest your hamstrings have ever looked from the back, and the side.

All that "science" is paying off

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[Stri8tedGod]

That’s a badass DBZ shirt! I was rockin the Goku Ssj4 shirt myself today lol gettin ready to rewatch Daima now that it’s all English dubbed!

 

[samgraves82]

That’s a badass DBZ shirt! I was rockin the Goku Ssj4 shirt myself today lol gettin ready to rewatch Daima now that it’s all English dubbed!

I may rewatch it too. And thanks.
Daima started slow but the end was pretty good

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[samgraves82]

6/18 push C
Aside from my first set of smith press, the session went very well. Something just didn't feel right on that first set the whole time tho. Nothing hurt or anything like that, something was just "off". Just couldn't get myself awake at first. Sleep has been much better last day or 2 tho. Anyway, weight steady dropping, body getting harder , striations popping up in new places.
Because of that first set, got paranoid and lowered the weight on DB press which turns out wasn't necessary at all it did feel nice to pump out extra reps but I would've been fine with the 120s again. Lesson learned !!!

30° smith press
315x5 (-2 reps)
255x12 (+1 rep)

Flat DB press
100x16

Free motion cable fly
45x15
40x12/7/5 rest pause

Cross body tricep extensions on free motion station
23x18 +12 partials

Dip machine
170x16/6/4

Seated laterals 20 sec rest
20x20/20
15x20
10x29 burnt them shits out!!!

Cable upright row Life fitness station
27.5x30
32.5x25(several cheat reps here)

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[Montego]

6/18 push C
Aside from my first set of smith press, the session went very well. Something just didn't feel right on that first set the whole time tho. Nothing hurt or anything like that, something was just "off". Just couldn't get myself awake at first. Sleep has been much better last day or 2 tho. Anyway, weight steady dropping, body getting harder , striations popping up in new places.
Because of that first set, got paranoid and lowered the weight on DB press which turns out wasn't necessary at all it did feel nice to pump out extra reps but I would've been fine with the 120s again. Lesson learned !!!

30° smith press
315x5 (-2 reps)
255x12 (+1 rep)

Flat DB press
100x16

Free motion cable fly
45x15
40x12/7/5 rest pause

Cross body tricep extensions on free motion station
23x18 +12 partials

Dip machine
170x16/6/4

Seated laterals 20 sec rest
20x20/20
15x20
10x29 burnt them shits out!!!

Cable upright row Life fitness station
27.5x30
32.5x25(several cheat reps here)

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Oh that's an even better side leg

 

[cdubw44]

6/18 push C
Aside from my first set of smith press, the session went very well. Something just didn't feel right on that first set the whole time tho. Nothing hurt or anything like that, something was just "off". Just couldn't get myself awake at first. Sleep has been much better last day or 2 tho. Anyway, weight steady dropping, body getting harder , striations popping up in new places.
Because of that first set, got paranoid and lowered the weight on DB press which turns out wasn't necessary at all it did feel nice to pump out extra reps but I would've been fine with the 120s again. Lesson learned !!!

30° smith press
315x5 (-2 reps)
255x12 (+1 rep)

Flat DB press
100x16

Free motion cable fly
45x15
40x12/7/5 rest pause

Cross body tricep extensions on free motion station
23x18 +12 partials

Dip machine
170x16/6/4

Seated laterals 20 sec rest
20x20/20
15x20
10x29 burnt them shits out!!!

Cable upright row Life fitness station
27.5x30
32.5x25(several cheat reps here)

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Fuck, god damn dude