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Ep sponsored log: Road to redemption 2022

samgraves82

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Get Shredded!
5/25 lower load/upper pump
Well today was a shit day. I guess hack squats went ok in hindsight but I let some shit get in my head before I really got started and just couldn't keep focused. I purposely dropped the weight on hack squats s from last time from 5 pps to 4 +30 plates cause even tho I got the minimum 6 reps I was just surviving and not really focusing on what I was trying to accomplish. I did have a nice pump tho. The pix are from well after home and still had a good enough pump for a pic.
Anyways,

Hacks
4 plates +30 pps X 8
4pps.X 8

Pro squat machine
4pps X 9

Seated hams
120x12
165x12

Adductor
110x12/9
Super setted w/
Abductor
110x12/11

Upper pump
Cable pull down w/ wide mag grips
135x20
Super setted w/
Machine press(techno gym)
100x26

Machine laterals
60x30
SS w/
Lying leg raises
BWx23

DB curls
20sX33
SS w/
Smith cgbp
185x26
c02a1a8de4e74b48819a5c3eb3f54a57.jpg


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maxmuscle1

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5/25 lower load/upper pump
Well today was a shit day. I guess hack squats went ok in hindsight but I let some shit get in my head before I really got started and just couldn't keep focused. I purposely dropped the weight on hack squats s from last time from 5 pps to 4 +30 plates cause even tho I got the minimum 6 reps I was just surviving and not really focusing on what I was trying to accomplish. I did have a nice pump tho. The pix are from well after home and still had a good enough pump for a pic.
Anyways,

Hacks
4 plates +30 pps X 8
4pps.X 8

Pro squat machine
4pps X 9

Seated hams
120x12
165x12

Adductor
110x12/9
Super setted w/
Abductor
110x12/11

Upper pump
Cable pull down w/ wide mag grips
135x20
Super setted w/
Machine press(techno gym)
100x26

Machine laterals
60x30
SS w/
Lying leg raises
BWx23

DB curls
20sX33
SS w/
Smith cgbp
185x26
c02a1a8de4e74b48819a5c3eb3f54a57.jpg


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Well, you DID hit 315 for 7 reps!! Just the other day. That is awesome. I am sure your focused on the gameplan. Some days suck but, you “suck it up” or “chalk it up” to just one bad day. The bad days help us feel good when we have them !

Max
 

samgraves82

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Well, you DID hit 315 for 7 reps!! Just the other day. That is awesome. I am sure your focused on the gameplan. Some days suck but, you “suck it up” or “chalk it up” to just one bad day. The bad days help us feel good when we have them !

Max
You're right. In hindsight, it really wasn't a bad day physically just me.tally

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samgraves82

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Yesterday
5/27 upper muscle round
IMG_20220528_064322382.jpg
5bc656404b6ff5bfc0fdf76b6d385f0f.jpg
8d42feeefdcb21d0dd1357687f950924.jpg
0b0bf8859dc3009ef33772e80ea7aa2a.jpg


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samgraves82

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5/28 lower muscle rounds
Not mad at this workout at all. My lower back was getting pumped af tho so Smith stuff leg deads just weren't getting finished so I switched to seated ham curls.
Pro squat w/paused reps starting with 2nd set
2pps X 4/4/4/4/4/6
Everything else was super slow 3 count negatives

Leg ext
120x4/4/4/4/4/5

Smith SLDL
185X4/4/4/2(QUIT DUE TO LOW BACK)

SEATED HAMS
135X4/4/4/4/4/3

standing calves
125X4/4/4/4/4/6

Cable preacher curl
135X4/4/4/4/4/3
99e2a13fe39aa78fa5a9f0663589acc5.jpg
779439741d0724f6a7489623cf0a479e.jpg
8e74ab67801d6ef93b559ccce50dfd38.jpg


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samgraves82

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5/30 upper load/lower pump

BB incline
245×10 and 7/8 lol
225×11

Hammer flat
2pps×10

Landmine row(had cable rows here before but with this being only back movement for the day and being a load day, I think a row is more appropriate)
5plates×13/9

Incline cage press
155×6
135×12

Pro squat
1.5 pps × 23

Seated hams
135×22

Seated calves
ffe6bb6c34ed1d8e9738a0ffb1e1ce8b.jpg
1b578d8d061e07d71eb01556aaaa155f.jpg


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Last edited:

samgraves82

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6/1 lower load/upper pump
Good day, jolly good day
Squatting was much better this week!!
Warm up 2 sets of leg ext and seated ham curls

Squat
360x8
345x7

Pivot leg press(low and close feet)
6pps +10lbs X 12

Smith RDL
185x12

Standing calves
120x15/10/10/8

Upper pump
Lat pulldown wide grip
130x22
Super set with
Pec deck
105x23

Rev pec deck
90x33
SS w/
Leg raises
24 reps

Cable curls
70x41
SS w/
Dips
BWx35
4a143003398fb43d307a8b9698f16da4.jpg
1f0c0c9bc600cd956170575d001ad02b.jpg
18d5336ab29bad37bf9e64a545521415.jpg


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samgraves82

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6/3 upper pump


Wide grip pull down

160x4/4/4/4/4/4



Hammer strength flat

2pps +10lbs per side X 4/4/4/4/4/5



Hammer incline

2 plates +10 lbs per side X 4/4/4/4/4/2



Hammer shoulder press

2pps x 4/4/4/4/4/6



Vbar pressdown

170×4/4/4/4/4/4


This week's check in pix. Couple of them
60c5adbb3745759ee768a863e0ee60d0.jpg
6a38cd0d33358e9b3196020278e3a510.jpg
3119a1d81731e43631bc711fa6f54060.jpg

Pump pix from Wednesday
e1255acb2bb7f6cc87a6b0967fb03613.jpg

11928fc6daa8c214ef72963fb674ac18.jpg


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samgraves82

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4 lower muscle rounds
Strong productive day but I paid for it in cramps last night geez.
Pivot leg press
6plates +35lb per side X 4/4/4/4/4/4

Smith split squats
135x4/4/4/4/4/

Seated ham curls
160x4/4/4/4/2
Calves

Ez bar curls75x4/4/4/4/4/8

344732d12655baf2fdd0a9ddfd6a9103.jpg
dfd366175d5057e0c564d0344373d3a8.jpg
3758d70ce12e8d91ec081302c0588a35.jpg
722790be142324226b0f4118d278fa41.jpg


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samgraves82

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6/6/22
Upper body/lower pump(not done, legs are shit still)
My gal took me to armor gym today so I did what any self respecting weightlifter would do when there bigger dumbbells around than at ur home gym. Took the 120sx10 then the 130sx8 and used some arsenal machines I don't have access to and a westside barbell reverse hyper that felt amazing for the lower back pain I been dealing with.

Flat DB press
120s×10
130s×8

Arsenal incline
2pps×15

Arsenal chest supported row(that thing really is a beast!!)
1pps×9/7

Rev hyper
140×20/12

Arsenal shoulder press
1pps×15/9
75c3cf76e718bcb836d747855232a7bd.jpg
411e35ef6debf4507004edd7580883f7.jpg



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samgraves82

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6/8 lower loading/upper pump
We had a freaking gnarley one today boys. Strong AF and had a skin buster of a pump. Really starting to lean out nicely and as of Monday I was still at 199.1lbs.

Hack squat
5pps×8

Dynabody pro/pendulum squat
4.5pps×9

Seated ham curls
165×12/9

Upper pump everything 20-30+ reps. 1 working set each

Wide pulldown SS w/
H.s. decline

DB laterals SS w/
Leg raises

DB curls SS w/
Smith cgbp
d20d910d9f25549cde1ded977a7b3b56.jpg
a55280f403b34ed68c64808c59921f0d.jpg
35d2dc271932c16b96260faed53855f5.jpg
e02f44910e10b4e36169e3d2b602dc6f.jpg


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Montego

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6/8 lower loading/upper pump
We had a freaking gnarley one today boys. Strong AF and had a skin buster of a pump. Really starting to lean out nicely and as of Monday I was still at 199.1lbs.

Hack squat
5pps×8

Dynabody pro/pendulum squat
4.5pps×9

Seated ham curls
165×12/9

Upper pump everything 20-30+ reps. 1 working set each

Wide pulldown SS w/
H.s. decline

DB laterals SS w/
Leg raises

DB curls SS w/
Smith cgbp
d20d910d9f25549cde1ded977a7b3b56.jpg
a55280f403b34ed68c64808c59921f0d.jpg
35d2dc271932c16b96260faed53855f5.jpg
e02f44910e10b4e36169e3d2b602dc6f.jpg


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You're pretty close. Not a ton to come off that's fot sure. Lower back and hammies. 3 weeks of hard going and your ready but, we got 8 still

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samgraves82

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You're pretty close. Not a ton to come off that's fot sure. Lower back and hammies. 3 weeks of hard going and your ready but, we got 8 still

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Yep. We gonna cruise in there nice and gently and painlessly I can already tell

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samgraves82

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6/13 upper load/lower pump
I'd say today was productive. Didn't take proper pix with pump but got 2 later.
Could've been a bit better on incline press but wasn't terrible.

Incline press
275x6
245x9

Hammer flat
2.5pps × 14

Landmine row
5.5 plates × 11 & 8

Cage press on Smith machine
135×15&13

Leg press
3 pps +10lbs × 39

Seated ham curls
120×23 SS w/
Walking lunges

Seated calves
90x28 & 20
00fb127ddabb48306b11d3346bd3c1ba.jpg
adc64d99daefde7de1928202661849e1.jpg
041eb4e0b9de9594ae6b78e8eaf50aea.jpg


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Push50

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Still lookin good Sam


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samgraves82

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6/20 upper load / lower pump
Ok I'm back for good now on the log. I needed a few days of downtime to get my head right.
Today was a banger of a day and really starting to tighten up a bit and vascularity is starting to really come on. Pal at the gym walked by and commented on the veins in my tricep today and when I looked It was as bad, if not worse, as my quads that you'll see below. Strength is still booming at just under 7 weeks out. Anyways, on to the good stuff.

Flat BB press
315×8
275×10(damn near 11 but just couldn't lock out w/o breaking form which I never really do)

Incline DB press (low incline)
100s×15

Rack pull BELOW THE KNEE(not the heaviest weight I ever touched but these were dead stop reps)
545×9

Hammer low row supinated
2pps×8
1.5pps×7(wasn't as many as planned but proper reps)

Smith BHN press(shoulder was super unhappy so just light weight high reps.)
135×18

Lower pump
Hi & wide leg press
3pps×36(well above Rx rep range)

Seated hams
90×39(same with reps)
Super set with
Leg ext
90×29

Seated calves
80×36
8927e798fe539064031711d4ed8a064d.jpg
8bba77c5ea5cdf69b65ae29343d9022e.jpg




0917ec6ecff53147000ce14df5ce97dc.jpg
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Montego

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Now we're getting nasty

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samgraves82

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Now we're getting nasty

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Yes sir. When those changes get mad after this week it's really gonna start getting ugly

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samgraves82

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Get Shredded!
6/22 lower load upper pump

Hack squat
5 pps +2.5lbs per side × 7 reps (this was a ball buster set here)

Low and close feet leg press
7 pps +35lb per side × 13 & 8

Seated ham curl
180×8
165×8

Seated calves
100×20 & 18

Upper pump
Hammer supinated hi row
1.5pps × 20
Super set with
Pec deck
90×25

DB laterals
20s×32
Super set with
Rev pec deck
90×21

23 leg raises
cf1781e7da61e04bb10572be86c0514f.jpg
ff83fca17c9481379e7d132f85fed8ee.jpg
bdd06686011223cce24888412d9d0df3.jpg
844c709c009eb1566cc71046a34fbcc4.jpg


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maxmuscle1

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6/22 lower load upper pump

Hack squat
5 pps +2.5lbs per side × 7 reps (this was a ball buster set here)

Low and close feet leg press
7 pps +35lb per side × 13 & 8

Seated ham curl
180×8
165×8

Seated calves
100×20 & 18

Upper pump
Hammer supinated hi row
1.5pps × 20
Super set with
Pec deck
90×25

DB laterals
20s×32
Super set with
Rev pec deck
90×21

23 leg raises
cf1781e7da61e04bb10572be86c0514f.jpg
ff83fca17c9481379e7d132f85fed8ee.jpg
bdd06686011223cce24888412d9d0df3.jpg
844c709c009eb1566cc71046a34fbcc4.jpg


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Sammie! I haven’t seen ya for a bit..you look bigger overall! Cut and just bigger. Nice work!
I’m looking forward to Carbs in general! Lol. Been eating a lot of fruit and meats this past 10 days(one of my brothers has celiac so, I tried his diet for a few days…omg ! I wanted to eat a few loaves or bread and bowls of pasta afterwards!

Max
 

Montego

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6/22 lower load upper pump

Hack squat
5 pps +2.5lbs per side × 7 reps (this was a ball buster set here)

Low and close feet leg press
7 pps +35lb per side × 13 & 8

Seated ham curl
180×8
165×8

Seated calves
100×20 & 18

Upper pump
Hammer supinated hi row
1.5pps × 20
Super set with
Pec deck
90×25

DB laterals
20s×32
Super set with
Rev pec deck
90×21

23 leg raises
cf1781e7da61e04bb10572be86c0514f.jpg
ff83fca17c9481379e7d132f85fed8ee.jpg
bdd06686011223cce24888412d9d0df3.jpg
844c709c009eb1566cc71046a34fbcc4.jpg


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Slow and steady. Definitely haven't lost a bunch of size this prep

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samgraves82

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Sammie! I haven’t seen ya for a bit..you look bigger overall! Cut and just bigger. Nice work!
I’m looking forward to Carbs in general! Lol. Been eating a lot of fruit and meats this past 10 days(one of my brothers has celiac so, I tried his diet for a few days…omg ! I wanted to eat a few loaves or bread and bowls of pasta afterwards!

Max
OMG I can't even imagine. I'd lose my mind. Yea I haven't been terribly active lately.

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samgraves82

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Slow and steady. Definitely haven't lost a bunch of size this prep

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With a little luck, it'll stay that way

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samgraves82

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6/27 Upper loading for the week

Incline BB press
275x7
245x10

H.s. flat
125ppsx12

Landmine row
5 plates +35lbs x 12 & 10

Smith cage press
145x11 & 9
e52a6bf6e68985994e2da11eacbde659.jpg
4ad791c191d6c4b05caafa1972d0c1b7.jpg
a149a78aac2886281bda9738717c8650.jpg


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Push50

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Lookin good Sam


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samgraves82

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Lower pump for week

Leg press

4pps x 27

3.5pps x 30



Seated ham curls

105x29 & 24

Super setted with

Walking lunges

2x length of leg room



Seated calves

115lbd x failure

105 x failure



0dc71a512e841a1a77b643ed689b79c1.jpg
d0584ea70d47c5f931709f918df95c88.jpg


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samgraves82

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Upper pump for the week

Seated cable rows
120x25
140x muscle round 4----7

Pec deck
105x21
120xmuscle round 4-----6

DB laterals
25s x 23 & 20
Super set with
Rev pec deck
90x20
75x20

DB curl
30s X 23 & 15
Super set with
Dips
BWx39 & 35
4c94f0fb0ab234d4d879bdd29e4ee639.jpg
b879b9aae93de286e6e8e26dabc94c64.jpg


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Vision

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Upper pump for the week

Seated cable rows
120x25
140x muscle round 4----7

Pec deck
105x21
120xmuscle round 4-----6

DB laterals
25s x 23 & 20
Super set with
Rev pec deck
90x20
75x20

DB curl
30s X 23 & 15
Super set with
Dips
BWx39 & 35
4c94f0fb0ab234d4d879bdd29e4ee639.jpg
b879b9aae93de286e6e8e26dabc94c64.jpg


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Still growing and looking thick my dude... (y)
 
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