LOG: BACK TO BARBELL BASICS

[samgraves82]

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

He does indeed
And ur right, unless you tell me to my hard headed ass will rarely pull back

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[samgraves82]

8/27 chest and bis
Made up my chest day yesterday but didn't even think about posting last night. It was a damn good session tho. Very happy with where my bb press strength is. God I love barbell pressing! Damn good pump and my chest is fuckin wrecked today. Will add the 2 working sets back next week hopefully.

Flat bb press
315x6

Hammer decline(these seem to hit my tris more)
Pin selector
80x14/9
70x8

25° db press
90x12

Pec deck
100x13
85x12
70x15

Machine bicep curl life fitness
80x16/13
70x13

Db incline curls
20x14/12/10

DB preacher curls(gd the stretch/contraction burns me up)
15x10
12x10

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[samgraves82]

Pre biceps

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[samgraves82]

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[Coach Anderson]

Ain't no pump like a post show pump!!!
So I went fairly hard but not balls out yet. Really surprised myself yesterday when doing chest. Haven't barbell bench pressed in several months but ended up just quitting after I got 315x5. In 6 weeks I'm gonna be as strong or stronger than I ever was. I didn't write anything down yet but I think this is accurate. Oh, back to my old home gym this week as well. So today I did

Cable pullover
70x8
60x9

Deadlift
405x6(had plenty more but no tryna be an asshole yet)

Landmine row
5 plates X 9
4 plates X 10

Pulldowns
160x10/8

Seated cable row
130x10/7

Seated hams
150x8/4/2(I think) DC rp set

That’s awesome. You’re going to nail this shit down. Those are big boy weights.

Superior state of mind superior results,

 

[samgraves82]

That’s awesome. You’re going to nail this shit down. Those are big boy weights.

Superior state of mind superior results,

Lol thanks but I thought it was garbage. I guess it's a good starting point but I gotta looong way to go to get back where I left off

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[Coach Anderson]

Lol thanks but I thought it was garbage. I guess it's a good starting point but I gotta looong way to go to get back where I left off

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We all do. We are always improving hit goals taken things to a new level.

 

[samgraves82]

Well I didn't realize till after work that apparently I left my log book sitting on a machine at the gym today.

Smith shoulder press
185x14/7 I think huge jump from the 6 last time

3 sets rev pec deck
3 sets machine laterals.
2 sets BB upright row

3 sets ez bar press downs
3 sets dip machine
And a gnarly ass pump

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[samgraves82]

Shoulder press was 11 and 7 after watching video

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[Jbswole40]

Shoulder press was 11 and 7 after watching video

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I saw...
I did almost identical workout yesterday , I been going wide on the upright row..I didn't hit rear delt I just realized..

 

[samgraves82]

I saw...
I did almost identical workout yesterday , I been going wide on the upright row..I didn't hit rear delt I just realized..

SHAME ON YOU!!! @CoachCabo actually got me into doing them before doing laterals. He's right, no such thing as a rear delt that's too big and most are actually lacking.

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[samgraves82]

9/1 Legs
Today was a painful but good one. Awesome pump and legs were vascular af after.

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

Leg press(sled)
5pps x 10
3pps x 19

Leg extensions
105x23/13/10

Seated calves
100x12
80x13/10 pause in stretch

It's so freaking hard to pose after legs. Quads don't contract right and anything from side or back they just shake and don't wanna hold me in position or even upright.

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[davidsheart]

Wanna give you props bro you look awesome keep it up …..


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[CoachCabo]

9/1 Legs
Today was a painful but good one. Awesome pump and legs were vascular af after.

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

Leg press(sled)
5pps x 10
3pps x 19

Leg extensions
105x23/13/10

Seated calves
100x12
80x13/10 pause in stretch

It's so freaking hard to pose after legs. Quads don't contract right and anything from side or back they just shake and don't wanna hold me in position or even upright.

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No shortage of rear delts in these pics. Nice work man!

 

[samgraves82]

No shortage of rear delts in these pics. Nice work man!

Thanks man. I appreciate that

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[samgraves82]

Wanna give you props bro you look awesome keep it up …..


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I appreciate it man. Little oat on the back is always motivating

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[samgraves82]

9/2 chest and bis
Had a good one yesterday. Chest sore as shit today. Usually do this workout at other gym and bench incline is a tad higher than usual so no doubt I'll get 275 for same reps next time.

25ish degree bb press
265x6
205x11 pause reps

Hammer incline pin selector
70x16/9
60x8

Flat db press
100x9
85x10

25° incline fly(free motion cable station)
23x10
20x8
13x11

Life fitness machine curls
80x17/11
70x14

Hammer overheat machine curls
40x12/10
30x11

Life fitness station incline cable curl
12.5x16/15/10 +4 w/ 1 arm

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[samgraves82]

9/4 back/hams.
First off, my left hammy is so much weaker than my right. It's bad when I do single leg stuff. 2nd, my first set of smith rows were beautiful but gd if felt good to just feel a little weight.

Narrow grip pulldowns
140x13/9

Rdl
315x13

Life fitness seated row
150x13/11 upper/inner grip

Smith row
275x8
225x11

Pull up
BW x 8 neutral grip
Asst 50x8 wide grip very wide

Str8 arm pulldowns/cable pullover
90x14

Dynabody Standing hams freaking beast machine
20x12/8/5 single leg no rest aside from writing down reps

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[samgraves82]

9/6 shoulders/ Tris
Not sure why, but my shoulder strength was down today, pretty bad too. I did get a nasty pump tho!!

Smith press
185x10
135x 15

DB laterals super
30x21/15/
25x12
20x20 super set with
DB rear laterals
20x18/12
15x10
10x13

DB upright row
20x16/16/18/21 just ripped last 2 sets

Cable over head tri ext str8 bar
45x19/14/12/11

Str8 bar press down
55x13/11
50x9

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[samgraves82]

9/8 legs
Today started off meh with ham curls but after that I smashed the log book!! Form was on point, even better than last time on the pro squat, so I dunno where the hell it came from. Imma take it tho. Only difference is I trained a good bit earlier than usual but that also means I had less food in me. I dunno.

Seated ham curl
190x4/4/4/4/4/5
175x4/4/4/4/4/6

Pro squat
5pps x 11 +20lbs and 2 reps from last time
4pps x 15 +1 rep from last time but should be

Pivot leg press
5pps +10lbs x 13. +3 reps

Leg extensions
120x16
105x13
105x10 +5 cheat reps

Standing calves
210x17/13 pause in bottom

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[samgraves82]

9/9/24 chest/bis
Had another amazing workout and demolished the log book again. Started anavar and winny Saturday Soni wonder if that has anything to do with it. Forgot to mention that yesterday. I dunno tho, just 2 days of it? One day of it yesterday! Got a sick ass pump too. Like, busting full after 2 sets, and ready to explode by the time I did a set of flies. You ll see it in pix.

35° bb press
265x8
205x13 paused. Caught myself doin a little double tap today

Life fitness chest press
170x13/6
160x9

Pin loaded hammer incline(supposed to be incline smith but female was on it. Nuff said)
70x11
60x9

Seated free motion fly
35x15
30x14/13

Db curl palms up whole time
30x8
25x15/10

Db preacher curl(big imabalce in strength)
15x10
10x18/17

This is between chest and bis

After workout

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[samgraves82]

9/11 back and hams
Had a decent session today. I usually do this workout at other gym but think I'll switch it to this gym just so I can use the hammer supinated row. Like it better than the low row. Rack pulls were shit. These safety rails go way lower so didn't expect to match the log book but damn. My one arm doesn't quite straighten all the way but somehow that side of the bar kept tapping the rail before the "long arm." If u saw the video you'd understand better. Bitched out on bb rows cause they felt so damn heavy but when I strapped up the damn bar flew up but got plenty reps i guess. I did finish my ISSA performance enhancment specialization today so that's cool.

Ez bar supinated pulldown (double pulley)
80x11/8

Rack pull mid shin
455x6

Hammer hi row pin loaded
100x8
85x11

BB row
185x18/11

Hammer supinated row
80x12/9

Lying hams life fitness
40x20
55x20
70x17 1/2

Nailed this side leg. Been working on it

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[samgraves82]

9/13 shoulders/Tris 6 weeks out tomorrow
Gd I gotta nice pump today. Kept beating the log book too. I forgot how much I love DB presses, my only problem is kicking the damn things up for some reason. Only reason I stopped doing them in the first place. My body has changed so much this week and for no good reason. Added some supps minis all AND 2nd week no cardio.

DB press
65x17/12

Rev cable fly
25x26/14
12.5x15/11

Cable laterals
10x18/13
7.5x15/12

Cable upright rows
25x31/23/19/17 +7 cheats

Ez bar press down
65x20/11

Elbow gotta little wonky here so dialed back volume a touch

Lying DB extension
35x8
30x8

Dip machine
120x19/17

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[samgraves82]

9/15 legs
Don't remember the exacts of some but know I beat the log book again. Pretty good pump too. Added 20lb to the hack squat and only lost 1 rep.

Seated hams 2x muscle rounds
195lbs and made it to 4 on last set I think
180lbs and made it to 5 on last set I think

Hack squat
3pps +35lbs per side x9
2pps x 20

Leg extensions
120x18/12 i think

I'll take pic of log book and correct any mistakes tomorrow

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[samgraves82]

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[samgraves82]

Got fuckin covid

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[samgraves82]

9/22 Legs
Geez it was nice to finally get back into the gym. I was starting to lose my shit a little bit. It was literally changing my mood. I planned on taking a set off each exercise just to be safe since it was covid that had me out. It took everything in me not to do the 2nd set of ham curls but when I got to leg press I just couldn't resist anymore . It went super well too, all of it.

Seated ham curl 1x muscle round
195x4/4/4/4/4/4

Leg press
5.5 pps x 11
3pps x 20

Leg extensions
120x19/14
105x11

Standing calves
1 set bear-foot shoes aren't made to do calves

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[samgraves82]

9/23 chest/bis
Had a pretty good session today. Killer pump!! Not as good as last time on a couple things but I expected that since I'm recovering from covid and I'm a few lbs lighter now and little less food.
Even so, the striations are here boi
Flat BB press
315x8
255x9 paused

Hammer decline
2pps +35lb ps x 14/7
2pps x 13

25° db press
90x9

Pec deck
120x9
105x10
90x8

Palms up db curl
30x12
25x11

Incline curls
20x13/10

Db preacher curl
10x14/11

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[samgraves82]

9/26 back/hams
Imma day late cause I just didn't have it in me yesterday. Had a covid Aftershock or some shit. My girl ended up with it too so it may have been trying to get me again. I'm finally better today tho.
I did deadlift sort of today. I'm not gonna do anymore rep work till after show but this time I'm gonna keep them in for a few reps just to keep it trained Soni can really pick em up after show and not have to start completely over again. Pulled 475x1 super smooth tho.
Changed grip on landmine row and think I liked it a bit more. More of a medium grip and not the v handle.

Close grip mag grip pulldowns
80x13
70x8

Deadlift
475x1

Pullups
BW x 15
Chin grip x 8

Landmine row
4 plates x 12/8

Hammer row underhand
90x11
80x11

Standing hams
25x10/10/10/9

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[samgraves82]

Check ins with coach this morning. 4 weeks out

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