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LOG: BACK TO BARBELL BASICS

5/12 legs
Kicked some fuckin ass today!!

Seated hams 2x muscle rounds
175x4/4/4/4/4/5
165x4/4/4/4/4/4

Machine squat
6pps x 9
4pps x 16

Leg press rest pause
4pps x 12/4/2
Screenshot_20240513-011235.jpgScreenshot_20240513-011312.jpgScreenshot_20240513-011303~2.jpg

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5/13 chest/bis
Well it's official. BB presses gotta go. Everything went backwards this week so it gonna be only Smith and hammer strength from now till end of prep. Couldn't take good pix cause forearms kept cramping.

Flat BB press
335x5
265x11 paused

25° Smith rest pause
255x10/3 and 245x2

Incline fly
50x15
50x8 40x8 30x10 rest pause

DB curl drop set
35x14
30x7
25x7
20x8

Screenshot_20240514-134336~2.jpgScreenshot_20240514-134350~2.jpgScreenshot_20240514-134344~2.jpg

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5/15 back and hams
Not a terrible day. Did well against the log book but I must admit I feel like I'm fighting the log book too much and leaving some stimulation on the table and may benefit from lowering the weight a tad and working back up cause I'm just not feeling my back the way I want to on pulldowns and low rows. I'm getting a decent pump but could be much better.

Str8 arm pulldown
80x10

Tbar row
4 plates x 15/11

Pulldowns
190x11
180x8
170x7

Hammer low row
3pps x 11
2.5pps x 11
2pps x12

Seated ham curls 1x muscle round
165x4/4/4/4/3

Screenshot_20240516-032548.jpgScreenshot_20240516-032556.jpgScreenshot_20240516-032536~2.jpgScreenshot_20240516-032609~2.jpg

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5/18 shoulders/ Tris
I left my log book in car again and as you know I'm lazy AF. It was a good session tho. Went to my 2nd gym today just so I could switch a few things out cause I'm switching a few exercises for different variations that j been stuck on. Seems I'm getting leaner by the day. It's gonna be a good year. Not a repeat of last year's bullshit package.

Smith press (diff Smith with angle)
3x12/12/11 x 135

Cuffed Cable laterals from hip height
3 str8 sets
1 set w/2 drops

Cable rear delt fly
3 str8 sets
1 set w/2 drops

Dips machine
3 str8 sets
1 set w/2 drops

Light wasn't down me any favors
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5/19 legs
I think I gotta pump . While session went well till the last rest pause set of extensions and I shit the bed baaaad. Smashed the ham curls and leg presses tho. I was supposed to do hack squat today but the gym I use for those closes at 6 on Sundays(bullshit I know) so I just did my C workout.

Seated hams 2x muscle rounds
180x4/4/4/4/4/4
170x4/4/4/4/4/3

Pivot leg press
7pps +20lbs x 11
5pps x 17

Leg extensions 2x rest pause set
150x15/7/4
120x15/5/4

Screenshot_20240519-220353~2.jpgScreenshot_20240519-220416.jpgScreenshot_20240519-220404~2.jpg

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Oakley6575 said:
Following! Looks like i've made some great progress since the start of your log. Where is you weight at now?
Click to expand...
I was 201 yesterday. I'd like to see it down to 198 or better next week

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Ok all is well. Got rough for a minute there. My girl had her shit packed and all but gone but we're good now thank God. Although my head wasn't really in the game, I managed to have a good workout. Hit back yesterday but j did skip hamstring muscle round cause I just couldn't focus any longer.
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5/24 shoulders and Tris
Today went almost too well. My pressing went up reps and weight and the pump was awesome. Took a second to get any "feeling in my rear delts but the last couple reps and the following 2 sets they just started lighting up outta nowhere. Same with laterals. I can really start to see some shit starting to change in the body overall too. Vascularity, separation, and conditioning over all. Today was one of those rare days where I I actually liked what I saw in the mirror.

Squat machine seated press
4x12 on the way up
100x12
125x11

DB rear laterals
25x20/14
20x11
15x12

DB laterals
30x12
25x12
20x16/14

Pressdowns
80x18
70x11
60x11
50x9
Screenshot_20240524-213433~2.jpgScreenshot_20240524-213324~2.jpgScreenshot_20240524-213352~2.jpgScreenshot_20240524-213541~2.jpgScreenshot_20240524-213258~2.jpg

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Sick gains in the quads & hams💪
Brother at 42 u got All kinds of gains left, plenty of us out here late 40's, 50's, & 60's still gaining!
 
chadmack282 said:
Sick gains in the quads & hams
Brother at 42 u got All kinds of gains left, plenty of us out here late 40's, 50's, & 60's still gaining!
Click to expand...
I suppose ur right. My training age is still pretty young as well at 7 yrs and some change

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5/26 legs
Today looked good on paper but just didn't feel great. The gym i usually hack squat at closed at 6 so I had to use the monstrosity of a hack at my regular gym. Didn't go bad, I was gonna be happy with 4pps x 6-8 on it but got 9. Beat the log book everywhere else too but the "feel" just wasn't there for whatever reason.

Seated hams 2x muscle rounds
180x4/4/4/4/4/5
170x4/4/4/4/4/4

Hack squat
4pps x 9
2pps x 20

Leg ext 2x rest pause
150x17/8/4
120x14/6/5

Screenshot_20240527-001252~2.jpgScreenshot_20240527-001313.jpgScreenshot_20240527-001302~2.jpg

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5/27 chest/bis
Today was decent day. Gonna have to concede and drop the weight on the Smith press.

35° Smith press
315x6
255x10 paused reps

Hammer incline
3pps x ???? Was rest pause set but don't have my book on me

Hi pulley fly
50x21 I think and a rest pause with same weight

5 sets incline curl
Screenshot_20240528-003758~2.jpgScreenshot_20240528-003815~2.jpgScreenshot_20240528-003825~2.jpgScreenshot_20240528-003836~2.jpg

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5/30 back/hams
Had a really good session today but I did start to run out of gas at the end of the session. It is a pretty long one tho. If you haven't noticed I like to hit my big body parts from all angles and back just has so many of them vs chest or legs.

DB pullovers
40x12
70x12

Arsenal chest supported row
55pps x 11
45pps x 12

Chin ups 1x rest pause
BW x 13/6/4

Hammer strength row
105x10
90x11
80x10

RDL
Make it up tomorrow had zero energy left for it

Lying ham curls
10 reps every plate up to 100lbs

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samgraves82 said:
5/30 back/hams
Had a really good session today but I did start to run out of gas at the end of the session. It is a pretty long one tho. If you haven't noticed I like to hit my big body parts from all angles and back just has so many of them vs chest or legs.

DB pullovers
40x12
70x12

Arsenal chest supported row
55pps x 11
45pps x 12

Chin ups 1x rest pause
BW x 13/6/4

Hammer strength row
105x10
90x11
80x10

RDL
Make it up tomorrow had zero energy left for it

Lying ham curls
10 reps every plate up to 100lbs

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Click to expand...
Stop leaning back in the front lat.

Screw in feet, biggest breath you can take, pull the lats out, push the hips back a touch (rectus femoris should pop) lean forward a TOUCH
 
Montego said:
Stop leaning back in the front lat.

Screw in feet, biggest breath you can take, pull the lats out, push the hips back a touch (rectus femoris should pop) lean forward a TOUCH
Click to expand...
Gotcha

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5/31 shoulders and Tris
Well the day didn't start good at all but after the pressing everything went great. Log book says last time got 235x10 on seated ohp. I knew it was heavy AF today but 225x5?! WTF?! I just dropped to 185 for a set then 135.
Working off memory here so numbers may not be exact.

Smith press
225x5
185x15
135x20

Machine rear laterals
3 x 18-21

Machine laterals
3 x 15-20

Cable overheat ext
4 sets
Screenshot_20240531-225909~2.jpgScreenshot_20240531-225927~2.jpgScreenshot_20240531-230016~2.jpg

@Montego
Screenshot_20240531-225857~2.jpg

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samgraves82 said:
5/31 shoulders and Tris
Well the day didn't start good at all but after the pressing everything went great. Log book says last time got 235x10 on seated ohp. I knew it was heavy AF today but 225x5?! WTF?! I just dropped to 185 for a set then 135.
Working off memory here so numbers may not be exact.

Smith press
225x5
185x15
135x20

Machine rear laterals
3 x 18-21

Machine laterals
3 x 15-20

Cable overheat ext
4 sets
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@Montego
View attachment 135687

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Click to expand...
Much better on the front lat. Keep working on your hand position at the start of the pose, I think there's more there your just to far forward with the hands to pull the lats out more.

I like the one hand on hip most muscular for you as well
 
You look wider leaning back but, your waist looks wider as well, the chest is flat and the delts loose a lot of volume and roundness.

Just tweak it so the lats come out a bit more. Move where the hands start in the pose up and down the torso and how far back you grab and stop them.

It looks like they're too far forward in this Pic maybe.

e12a9b62d3680773185f45aec815fe31.jpg
 

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