LOG: BACK TO BARBELL BASICS

[samgraves82]

8/5 chest and bis up to 187lbs yesterday
I know I should take a week off but I can't help myself. Went and did some light work yesterday to get a feel of the new exercise lineup. Nothing crazy just mainly moving blood around. Gym is literally therapy for me. Doing same split just changed exercises, added a little volume, and order of exercises. Definitely adding more to my arms. Gotta get that upper chest up too. Hell, wider lats and everything needs bigger let's just be honest here. 3 exercises, 8 total sets for bis
My chest and arms sore AF

Bench press 2 sets
Hammer decline 3 sets
25° db press 2 sets
Pec deck 3 sets
Machine curls 3 sets
Incline curls 3 sets
1 arm db preachers 2 sets

Post show pumps be pumpin

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[MindlessWork]

Still looking sharp as a tack, Sam..your dedication shows!

 

[samgraves82]

Still looking sharp as a tack, Sam..your dedication shows!

Thanks man. May do something in late October, haven't totally decided yet

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[Oakley6575]

Looking good man!

 

[samgraves82]

Looking good man!

Thank you. Time to put some weight back on

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[samgraves82]

Been taking it easy this week but I have been training. I'll be back on the log full swing next week. I'll tell you this, the post show pumps have been ridiculous. I'll take a pic of log book later.

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[samgraves82]

Blasted the shit out of shoulders today. Also, on deadlift day, I'll be switching the landmine row for arsenal chest supported row and moving landmine row to my rack pull day.

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[samgraves82]

8/11 legs
Finally got a hard leg day in after 2 weeks. I finally got the side leg dialed in on the side chest after stealing a cue from my buddy. Much much better. Looks like I actually have a hamstring in that pose now.

Seated hams 2x muscle rounds
180x4/4/4/4/4/4
165x4/4/4/4/4/5

Leg press
5pps x 9
3pps x 17

Leg extensions
120x11
90x11

Standing calves
210x17/16

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[samgraves82]

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[Dano22]

True workhorse man , haven’t glanced at your log in what seems like over a year. I guess since you got the puppy. Your ability to improve yearly and stay in shape 100% of the time is super impressive . You look awesome man, I know the camera doesn’t do you any justice, thicker by the month. Love it

 

[samgraves82]

True workhorse man , haven’t glanced at your log in what seems like over a year. I guess since you got the puppy. Your ability to improve yearly and stay in shape 100% of the time is super impressive . You look awesome man, I know the camera doesn’t do you any justice, thicker by the month. Love it

To be fair I did get a little fluffy before the show prep. If you go back to April you'll see what I mean. Just did a show last weekend. I appreciate you

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[Dano22]

You sure did thicken up it paid off though. Those pics from today are sweet , killin it man . Gnna have to stay tuned in

 

[samgraves82]

You sure did thicken up it paid off though. Those pics from today are sweet , killin it man . Gnna have to stay tuned in

Plz do. May it may not be another show coming in a couple mos

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[samgraves82]

From 8/12 chest and bis
I totally forgot to update log last night. Man I gotta say it's nice to have a barbell in my hand again on chest day. Dunno how long it'll last but I'm gonna enjoy it while I can. I guess I'll put it out there now. Plan to compete again Oct 26th.

25° barbell press
245x9
205x12

Hammer incline
2pps x9
1.5pps x 10/7

Flat db press
100x7
85x10

25° cable fly
40x13
30x16/12

Cable curl
80x18/14/12

Incline curls
15sx14/12/11

Db preacher curl
10x12/12

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[samgraves82]

Ok, back to business. I did purposely leave a rep in the tank(possibly 2) on my RDL's because I'm trying to dig out this fatigue hole. Last several days I've felt like ass and even had a fever yesterday. Woke up today like nothing happened. Very strange. Makes me wonder if I picked up covid at my show or something cause my lady was sick the next day and now I been up and down. Next round I'll go all in.
It's my first Time using this smith machine so the rows could've been better but they weren't horrible. This is the upstairs of my regular gym and haven't been up there in couple years. I really like that seated row. Overall, I'm happy with the session and I'll ramp up intensity next week.

Close grip pulldowns
135x12/8

RDL's
315x11

Life fitness seated row
135x13/9 (2 different grips)

Smith row(this thing is shaky AF)
225x8
185x12

Pull ups(2nd set assisted)
BW x 8
-50x7

Str8 arm pulldowns
90x12

Standing ham curl(this thing's a beast)
25x9
20x11/5/4 "rest pause"

Looked like I forgot how freaking pose today
Also looks like I'm wearing a diaper

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[samgraves82]

8/17 shoulders and tris.
If nothing else, gotta sweet pump.

Smith press
185x9
135x13

Db laterals
30x19
25x18
20x18/16

Db rear laterals
20x25/18
15x20/20

V bar press down
70x18/13
60x14/13

Vbar overheat ext
60x16
50x18/15/17/13

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[samgraves82]

8/18 Legs.
Not mad at this session at all.

If this is a bad idea, tell me plz
(YT video removed per member)

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[samgraves82]

Kinda don't make sense to block my face then post a YT video. Somebody set me str8 here

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[MindlessWork]

You could at least obscure your face if you wore a cap and angle the camera position to the side.

 

[samgraves82]

You could at least obscure your face if you wore a cap and angle the camera position to the side.

Yea I guess. I'm not wearing a hat tho and worrying about all that while training.

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[samgraves82]

@Arnold can u or a mod edit this last post and get rid of this YT video plz. Won't let me edit post

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[cdubw44]

@Arnold can u or a mod edit this last post and get rid of this YT video plz. Won't let me edit post

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@wesley_swolle help this man please

 

[Swole_Wes]

@Arnold can u or a mod edit this last post and get rid of this YT video plz. Won't let me edit post

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I took care of it Sam

 

[samgraves82]

I took care of it Sam

Thanks man

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[samgraves82]

8/19 tiddy and bis
Pretty good session. The warmup on presses totally fool me. 225 felt heavy AF but ended up getting 13 damn reps with it. I guess it's 275 next time for 1st set. Really like the life fitness chest press too. I'll be using it again.

30° bb press
225x13/6

Life fitness chest press
150x13/8/6

30° Smith press angled (supposed to be lower angle but benches being maintained)
185x10
155x8

Free motion fly
35x13
30x11
25x12

Seated db curls
25x16/12
20x10

Life fitness overhead curl (I guess lol)
40x7
30x8
20x10

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[samgraves82]

8/21 back/hams
Today went fairly well. Since I changed up my exercise order I'm still tryna find my working weights but that only takes one workout, 2 tops.
I am aggravated about 1 thing tho, somehow I flew by and didn't do my bb rows. Didn't even realize it till later. Still a good session tho.

EZ bar pulldowns
160x15/9

Rack pull
455x10

Hi row
3pps x 11/7

BB row xxxxx

Hammer low row 1 arm db row style
3pps x 9
2.5pps x 7

Cable pullover
70x10

Seated hams
115x18

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[samgraves82]

8/23 shoulders and tris
Left my log book in car so I'll post the details tomorrow . I'll say this, I felt good AF today and could've kept going or at least pumping . All that blood just felt so fuckin good.

Db press(these were easier on the shoulder than machines)
3x12

Cable rev fly 4 sets
Cable laterals 4 sets
Cable upright row 4 sets

EZ bar press down 3 sets
Dip machine 3 sets
Cable overhead ext 3 sets

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[Battousai]

Blasted the shit out of shoulders today. Also, on deadlift day, I'll be switching the landmine row for arsenal chest supported row and moving landmine row to my rack pull day.

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Where did you get that book?

 

[samgraves82]

8/25 legs
Gotta good one in. Coach pulled 2 working sets this week tho so I suppose after first exercise everything was bound to be much better than last time. Did get 2 extra reps on ham curl muscle rounds tho.

Seated ham curl muscle round
185x4/4/4/4/4/6

Hack squat(gd this thing is terrible. Gotta get to the other gym for these)
3.5pps x 10

Leg extensions
105x17/11
90x12

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[Montego]

Look at that fullness. Maybe coach knows a thing or 2 you hard headed fuck