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LOG: BACK TO BARBELL BASICS

samgraves82 said:
Saturday is 8 weeks out


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Nice bro. I would say good luck but you’re on top of everything.

It got to make you feel good to have a goal and your pictures are proof you worked and hit your goal.

There are people who are talkers and doers.

You did it.
 
Coach Anderson said:
Nice bro. I would say good luck but you’re on top of everything.

It got to make you feel good to have a goal and your pictures are proof you worked and hit your goal.

There are people who are talkers and doers.

You did it.
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Thank u man

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6/19 back
Not gonna lie, today was a struggle. Feeling weak and puny from the strep hangover, just tired, and mentally struggling with my look right now. Yea I'm shredded I guess but flat and at the wrong time. Even messaged coach and had a little vent/mental breakdown. ok that's a bit extreme maybe. Just gotta keep eating, rest a day, and power on. It did take me probably 10mins to get out and walk into the gym today.

Dante row

BB row
245x13
225x11

Hammer hi row
3 plates +10lbs x 13/8

Seated cable row
200x15/7

425cc02ae73a053787a8eac8937495e5.jpg
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samgraves82 said:
6/19 back
Not gonna lie, today was a struggle. Feeling weak and puny from the strep hangover, just tired, and mentally struggling with my look right now. Yea I'm shredded I guess but flat and at the wrong time. Even messaged coach and had a little vent/mental breakdown. ok that's a bit extreme maybe. Just gotta keep eating, rest a day, and power on. It did take me probably 10mins to get out and walk into the gym today.

Dante row

BB row
245x13
225x11

Hammer hi row
3 plates +10lbs x 13/8

Seated cable row
200x15/7

425cc02ae73a053787a8eac8937495e5.jpg
View attachment 137840View attachment 137836View attachment 137837View attachment 137838

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That's what a friend and coach is for!

Just a bump in the road
 
6/21 shoulders/Tris
Man, aside from going to work, having that extra rest day yesterday was exactly what I needed and I finally felt like myself again. Felt good today too. Even felt like myself in the gym finally and had a good session. Goin to get another myofascial release massage with cupping tomorrow too. Went to gym #2 today and I don't know what it is about that Smith machine but 185 feels like 235 on the old str8 up and down one I use at my regular gym.

Smith press
185x11/7

DB rear laterals
25x23/16
20x15/12

DB laterals
30x14
25x14
20x16/15

5 sets pressdowns
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6/23 legs
First leg day in 2 weeks, finally a nice pump. Felt like they were withering away . I'll admit tho, shit was a little crackling and popping. Overall went very well tho. Hamstring strength held but lost a little on leg press. Leg extensions went as expected too. I did bitch out on my 2nd set of leg press cause knee kept popping and didn't wanna push it too far. Felt like a "better listen to it body" type of moment. I'm sure next week it'll be fine after having a little more time to get everything lubed back up.

Seated ham curl 2x muscle rounds
190x4/4/4/4/4/3
175x4/4/4/4/4/4

Pivot leg press
7pps +35lb x 10

Leg ext 1x rest pause
165x14/6/4

Screenshot_20240624-001204~2.jpgScreenshot_20240624-001212~2.jpgScreenshot_20240624-001220.jpg

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This weeks check-ins . Well some of them. Only allows 5 pix at a time. 6 weeks out
Screenshot_20240623-162507~2.jpgScreenshot_20240623-162500~2.jpgScreenshot_20240623-162438~2.jpgScreenshot_20240623-162426~2.jpgScreenshot_20240623-162521.jpg

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6/26
I didn't even realize I didn't update on Monday. I guess the diet brain got me. It damn sure got me today. I just couldn't get moving at all. I won't even lie, today for the first half of workout I was straight bitch made. I snapped out of it when I got to pull-ups but even then there just wasn't any dog in me. Pump was trash. On Monday tho, things went pretty well all the way around. Today got in 2 sets of arsenal chest supported t row, 3 sets pullups, and 3 sets hammer strength supinated row. I'm gonna make up the hamstring work and hip hinge tomorrow cause I feel like a dick for not doing it today. 30 mins of cardio got done tho.
Screenshot_20240624-171213~2.jpgScreenshot_20240624-171203~2.jpgScreenshot_20240624-171152~2.jpgScreenshot_20240626-180158~2.jpgScreenshot_20240626-180213.jpg

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6/27 hamstrings
Made up for my hamstring work today as promised and then 30 mins cardio. Then did my personal training session with client before work. Did sets of 10 up to 35lbs then 7 total sets. Only last set was truly to failure. I'll get back to more detailed logging tomorrow Ive been lazy and tired.

Hammer strength standing ham curl
6x10x35
1x8x35


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6/28 shoulders and Tris
Slept like crap but managed to squeeze out a good session. Been having trouble with shoulder and really got me today. Think it may actually be my tricep cause it hurts all the way down the back of my arm so stopped the Smith pressing after first set and won't be doing that for rest of prep. I made up for it by doin 4 sets of upright rows. Pump was pretty good and vascularity was out to play today.
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6/30 legs
Well, aside from feeling like a weak bitch, today was pretty good. Gotta nice pump too. No separation left in quads, and barely any in hams after that. 5 more weeks -1 day. Food was upped last week but I haven't gained any weight but I am staying full. Just gotta glide this plane in at this point.

Seated ham curl 2x muscle rounds
190x4/4/4/4/4/4
175x4/4/4/4/4/3

Hack squat(this bitch is a rough ass hack too)
3.5pps x 8(video showed I had more pussied out)
2pps x 15

Leg ext 1x rest pause
165X15/6/5

Screenshot_20240630-234611~2.jpgScreenshot_20240630-234624~2.jpgScreenshot_20240630-234634.jpg

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7/1 chest/bis
Today was ok. It 45° press day and my rear delt hurt like a bitch again. I had another rep or 2 in the tank both pressing sets but I just couldn't tolerate the pain. DB press felt fine and even gained a rep but on incline fly same thing. Had to modify it into a bottom up kind of ROM but it finally got chest nice and pumped. I'm gonna have to have that shit checked out. Only does it on high incline or shoulder press. For now, at least.

45° Smith press
245x9
225x9

Flat DB press
100x12/10

25° incline fly
40x13/10
30x17

Cable curl
90x30/16/12/11
Screenshot_20240701-223252~2.jpgScreenshot_20240701-223307~2.jpgScreenshot_20240701-223241~2.jpgScreenshot_20240701-223320~2.jpg

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7/3 back
Well, it wasn't necessarily pretty(still prettier than most) but it was a good one. First good back session I've had in weeks. I did let the form slip a bit but I got so much more work done. Couldn't "feel" much of a pump just the pix say there was definitely blood in there. Basically, I ain't mad at it!!!

Str8 arm pulldown
80x9

T row
4 plate x 12/9

Med grip pulldown
190x9
180x8

Hammer low row
2.5 pps x 11/11(2nd set felt better than 1st)

Screenshot_20240703-144451.jpgScreenshot_20240703-144504.jpgScreenshot_20240703-144436~2.jpgScreenshot_20240703-144429~2.jpgScreenshot_20240703-144515.jpg

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7/5 shoulders/Tris
So I found me a shoulder press machine that didn't hurt my shoulder. Didn't go heavy and push my luck just burned out a bunch of warmups and 2 decent sets. The life fitness shoulder press with neutral grips on it. Working up I just did 12-15 reps starting at 30lbs I think and went up in 10lb increments to 70lbs and did 12/12/9 reps there. Managed to get a decent pump today too and matched what I did last time and even progress on a set or 2.

L.F. shoulder press
70x12/12/9

Rev cable fly (don't be fooled by this cables station's weights)
12.5x25/16/14/12

Cable laterals
7.5x16/13/13/8

Rope pressdowns
40x21/16/10
30x12

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7/7 legs
It's just occured to me that I'm 4 weeks out not 3, damnit !!! Oh well. Anyways, I had an atrocious workout. I was weak AF, zero gas in the tank after ham curls, and felt like I was gonna puke the entire time after first set of machine squats. I did manage a decent pump tho, so there's that.

Seated hams 2x muscle rounds
190x4/4/4/4/4/5
175x4/4/4/4/4/2

Machine squat
5pps x 6 yikes
2 pps x 20

Leg press
3pps x 13
Screenshot_20240707-232637.jpgScreenshot_20240707-232657.jpgScreenshot_20240707-232647~2.jpg

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7/8 chest and bis
Decent day, decent pump.

25° Smith press
295x8
250x10

Flat hammer strength
2.5pps x 10
2pps x 12/7

Pec deck
105x13/6 shoulder got to me on these

Palms up DB curls
25x14/9
20x12
Screenshot_20240708-164425~2.jpgScreenshot_20240708-164436~2.jpgScreenshot_20240708-164417~2.jpgScreenshot_20240708-164410~2.jpg

I gotta straighten up this back bi. Had it fixed but old habit creeping back up
Screenshot_20240708-164448.jpg

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