Ep sponsored log: Road to redemption 2022

[Montego]

Chest/bis
Flat press/------
DB incline/smith incline
Pec deck/seated cable fly(low pulley)
Hammer decline/hammer flat
DB curl
Hi pulley curl

Legs/back
Ham curl/ham curl
Squat/hacks
Leg press/leg press
Smith Bulgarian split squat/ghr
Pulldown/smith row muscle round
Shoulders/arms
Smith press/-----
BB upright row/smith upright row
Laterals/laterals super set w/
Rev lateral/rev pec deck
Overhead ext/lying ext Muscle round
DB preacher Muscle round

Shoulders -
I think the Smith to start is fine but, alternating in DB for b days might be useful and a good shock.... I bet your pressing strength on Smith would go up.

Upright rows.... Not a fan. This will destroy your elbows itself.

I would suggest behind the neck press in place of the upright row on b days to go with the DB press.

On A days, move the upright row to after rear delts and do a cage press in the Smith instead. On your knees, lean into the bar, down to your chin, fully press and contract the traps at the top.

Triceps need more attention. I would work in a top set of 8-10 and then a backoff on something you can really load heavy before your muscle rounds. Dips, dead stop skulls, close grip Bb.

Also, the lying extension and overhead, they might give you a good pump but, with the low volume you need something you can really load here. A press down or close grip on a machine variation work well since you can fail safely .

 

[samgraves82]

Shoulders -
I think the Smith to start is fine but, alternating in DB for b days might be useful and a good shock.... I bet your pressing strength on Smith would go up.

Upright rows.... Not a fan. This will destroy your elbows itself.

I would suggest behind the neck press in place of the upright row on b days to go with the DB press.

On A days, move the upright row to after rear delts and do a cage press in the Smith instead. On your knees, lean into the bar, down to your chin, fully press and contract the traps at the top.

Triceps need more attention. I would work in a top set of 8-10 and then a backoff on something you can really load heavy before your muscle rounds. Dips, dead stop skulls, close grip Bb.

Also, the lying extension and overhead, they might give you a good pump but, with the low volume you need something you can really load here. A press down or close grip on a machine variation work well since you can fail safely .

Love it. 100% agree on Tris too. Dips and/or close grip press will get me some secondary chest work in too, only thing not getting hit a second time.

 

[Montego]

Love it. 100% agree on Tris too. Dips and/or close grip press will get me some secondary chest work in too, only thing not getting hit a second time.

 

[samgraves82]

1/27 shoulders/arms

 

[samgraves82]

1/28 legs/back
I smashed hacks again. One extra rep with 4.5 plates and 2 more reps with 4 plates and progress on everything else too!!

 

[Montego]

1/28 legs/back
I smashed hacks again. One extra rep with 4.5 plates and 2 more reps with 4 plates and progress on everything else too!!

Yesssss

 

[samgraves82]

1/31 back/hams
It was a decent workout but I wasn't exactly hitting on all cylinders cause someone very close died this weekend. It was an OD but I'd rather not speak on it anymore for now. Couldn't get my head in the game so didn't even do hamstrings like I was supposed to but did feel bad enough about it to break down and do some band RDLs later.

Deadlift
500×5(really wanted 6 reps but I just didn't control my breathing right cause my head was elsewhere)

Landmine rows
5 plates × 10/8
4 plates × 12

Wide grip pullups
BW×12/11

Seated cable row
130×12/11

 

[samgraves82]

2/1 chest/bis
So this morning I got this msg from my training partner "Got sent outta work having chest pains and had a ekg. Said I've got a right bunch blockage and will find out more today. Basically something is blocking my electrical signals and could be a sign of heart damage. Like lower functioning than most Needless to say I'm one the bench for a min til I get cleared "

I don't trust many people to spot me on the flat bench. I trust my girl, but don't wanna interrupt her more than I already do since there is good alternatives. Incline smith is a great feeling movement so instead of doing flat BB every week I'll Smith incline first then flat DB press every other week and flat BB and Smith incline or DB incline the next. Haven't decided which yet. Matter of fact I'll just let monte make the decision for me. Luckily I just started this split so losing my training partner won't affect me too much. Anyways,

Smith incline(damn these feel good and just wanna stay on it while damn workout lol)
275×7/7
245×8
225×8(was shooting for 10 as a back off but triceps petered out on me)

Flat DB press
100s×10/8

Pec deck
135×10/6 +2 partials
120×7(again shooting for higher reps but....)

Hammer decline
2 pps × 13/11
2 pps × 8 drop to
1 plate × 12 pretty damn slow reps

DB curls (dropped weight this week on purpose to get the mind muscle connection back right. Got too caught up chasing log book here)
30×12/9/10

Hi pulley cable curls
45×15/13/12

 

[Push50]

Still looking good brother.

 

[samgraves82]

Still looking good brother.

Doin what I can. Thanks bud

 

[samgraves82]

2/2 shoulders arms
That first set of behind the neck press was gonna be first set but went too well and didn't count it so disregard it

 

[samgraves82]

2/7 chest/bis
For some reason this morning my legs(quads) went to cramping something awful so I put off back till tomorrow. Don't wanna be doing rack pulls and start cramping and mess up entire workout or even have to quit for the day cause I only have 4 days to get my work in. That said, did chest/bis today. Aside from missing rep #6 on my first work set, I demolished the log book and had an IN-FUCKING-CREDIBLE pump!!

Flat BB press
315×5
275×8

Smith incline
230×11.5/9
205×10

Seated fly(what's up with the 12's?!)
40×12/12
30×12/12

Hammer flat
1.5pps×9/8
1 +10lb pps muscle round 4/4/4/4/3

DB curl
35×12
30×10/9

Hi pulley cable curls
50×13/12/10

 

[samgraves82]

Back/hams

Rack pulls(below the knee)
545×10
455×12

BB row (purposely dropped weight a bit to get back in touch with my lats instead of chasing the log book. Ego check but necessary)
225×13/13(2 were cheat reps a little bit)

Hammer hi row
2 pps × 11/9
80pps × 12

Hammer low row
2pps × 12/10
80pps × 10

Legs still felt a bit twingy so I didn't do muscle rounds and just did straight sets until the first set of seated ham curls. After first set I felt that twitching before real cramping starts so just quit while I was ahead.

Leg press (hi and wide feet)
4 pps × 15/12/10

Seated ham curls
135×12

 

[samgraves82]

2/9 shoulders/arms
Hit damn shoulders were hitting right today. Triceps too.

Smith press
225×8/7
185×11

Smith cage press
115×15/12

Laterals
40×15/15/11 super settled w/
Rev lateral
25×15
30×15/11

Dead stop skull crushers
95×9/8
75×12

Dips(was worried about even getting my 6 sets but demolished the log book will up weight to 55lbs)
35×4/4/4/4/4/9

Pic was probably an hour after done with workout

 

[samgraves82]

2/10 legs/back
Destroyed the log book again today. The end of this cycle is nearing and can't wait to see what's left behind and just how much tissue I've gained. If the log book is any indication I'm keeping all this shit . Anyways,

Seated ham curls
165×12/10

Hack squat
4pps +27.5lb × 9
4 pps × 10

Pivot leg press
6 pps +35lb × 13/10

GHR
85×11/10

Seated calves
90×20/21

Smith row MR

 

[samgraves82]

2/15 chest/bis

Smashed the log book today again. AWESOME!!!
One good thing about having a camera ran up ur ass and down ur throat is the the prep have ya looking shredded as a mofo!!! Had 2 polyps cut out and confirmed the hemoroids. This is night of procedure:

I'm filling back out pretty fast tho it seems.

Smith incline
275×10/8
245×9

Flat DB press
100×11/9

Pec deck
135×10/8
120×8

Hammer decline
2 pps +10lb × 10
2pps × 10
Drop set
95×7
70×7
45×8

DB curls
30×15/11/6

Hi pulley curls

 

[maxmuscle1]

2/15 chest/bis

Smashed the log book today again. AWESOME!!!
One good thing about having a camera ran up ur ass and down ur throat is the the prep have ya looking shredded as a mofo!!! Had 2 polyps cut out and confirmed the hemoroids. This is night of procedure:

I'm filling back out pretty fast tho it seems.

Smith incline
275×10/8
245×9

Flat DB press
100×11/9

Pec deck
135×10/8
120×8

Hammer decline
2 pps +10lb × 10
2pps × 10
Drop set
95×7
70×7
45×8

DB curls
30×15/11/6

Hi pulley curls

Nice Sammie ! Sorry to hear about the hems! Sounds like nothing is slowing you down and you look great. Can’t believe you took a pic the same day as procedure, lol. Liking the power on the lifts. Sick pup!


Max

 

[samgraves82]

Nice Sammie ! Sorry to hear about the hems! Sounds like nothing is slowing you down and you look great. Can’t believe you took a pic the same day as procedure, lol. Liking the power on the lifts. Sick pup!


Max

It really wasn't bad. The no eating for 2 days and 12lbs of water/shit lost was the hard part(mentally that is)

 

[maxmuscle1]

It really wasn't bad. The no eating for 2 days and 12lbs of water/shit lost was the hard part(mentally that is)

I can relate. I’ve had to have a few surgeries on the cyborg hand ! Lol. I don’t like NPO anything
the colonoscopy protocol is torture (I haven’t had one ) but watched a lot of patients and t all they do is talk about : FOOD, COFFEE, and CIGARETTES! Lol.

It won’t affect your progress , I’ve had to drop 22 lbs in a week before and it tore my mind up, thinking about all the muscle I stripped off! Luckily , it comes back after going back to normal life . (Besides the overeating when stomach is ready) . You must of had external hems , that is the more painful one . The internal have no pain receptors and they band them. But external are harsh! Lidocaine jelly & time ! Well after your healed up ; you don’t have to stress out over taking a shit ! Lol

Bless you

Max

 

[samgraves82]

2/16 shoulder/arms
Today got cut a little short on the arms portion but I'll make it up tomorrow. Me and the woman did our Valentine's day activities since I was getting dp'd by the gi dr. Otherwise the day went awesome.

DB press
90×11
80×9

Smith BHN presses (falling in love with these)
190×9/8
160×11

DB laterals
40×15/12/9
Super settled with
Rev pec deck
120×15/12/10

 

[Fletcher]

This is a great log. Thank you for putting so much info into it.
How many years have you been training?

 

[samgraves82]

This is a great log. Thank you for putting so much info into it.
How many years have you been training?

I'm right at 5 yrs now and thank you

 

[Montego]

2/16 shoulder/arms
Today got cut a little short on the arms portion but I'll make it up tomorrow. Me and the woman did our Valentine's day activities since I was getting dp'd by the gi dr. Otherwise the day went awesome.

DB press
90×11
80×9

Smith BHN presses (falling in love with these)
190×9/8
160×11

DB laterals
40×15/12/9
Super settled with
Rev pec deck
120×15/12/10

Your quads look 4 inches bigger here

Still need to figure out a day to face time btw.

 

[samgraves82]

2/17 legs/back
On the first set of squats I swore I had 6 reps until I watched the video. I had another rep or maybe 2 but form broke a bit and I chose to call it. Think I made up on the back off tho cause the 320×10 was beautiful!!!

 

[samgraves82]

2/17 legs/back
On the first set of squats I swore I had 6 reps until I watched the video. I had another rep or maybe 2 but form broke a bit and I chose to call it. Think I made up on the back off tho cause the 320×10 was beautiful!!!

Just noticed the 2nd set of leg press was 10reps

 

[Push50]

Looking swole!!!

 

[samgraves82]

Looking swole!!!

Thank you push. How u coming along?

 

[Push50]

Thank you push. How u coming along?

Good for now. Been cutting a little bit before I go on a business trip to Florida for about 5 days. When I get back it’ll be time to grow.
Looks like you’re getting great depth on your squats bro. Keep going.

 

[samgraves82]

Good for now. Been cutting a little bit before I go on a business trip to Florida for about 5 days. When I get back it’ll be time to grow.
Looks like you’re getting great depth on your squats bro. Keep going.

Yes sir. My form broke on that 5th rep this week so I stopped. I thought I had 6 already tho and if I'd known I'd squeezed another one out form/danger be damned lol

 

[samgraves82]

2/21 back/hams
FINALLY got that 6th rep (6 reps is min number of reps for all movements that's why I been goin on about "6 rep minimum" lately) on deads with 500lbs!!!
Tear drop was trying to cramp after deads so just did a few extra ham curls vs curls and leg press. Gonna have to start using Pedialyte back and chest day too and not just leg days.

Deads
500×6
455×7(should've went a bit lighter for a couple more reps. Thought I had 8 but meh, now I know)

BB rows(usually landmine rows but landmine is gone and tired of fighting bar against wall/rack)
225×12/8

Wide grip pullups
BW×15/8/4.5

Seated cable rows
140×11/9/8.5

Seated ham curl
120×15/15/15/14

Cropped my ass out of pic, ur welcome