LOG: BACK TO BARBELL BASICS

[samgraves82]

Standing ham curls 1x rest pause 12-15 +15-25 partials on last set
40x10/6/3 +15 partials

Hack squat
5pps x 6
3 pps x 11

Leg extensions 1 x WM +15-25 PARTIALS
70X20 +20

DB RDL
80X10 pause reps

Standing calves

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[samgraves82]

Push 3 11/9/24
Damn gym closed before I got my last exercise in so I just went down the road to my other gym to do it and my cardio.

30° smith incline 1xRP 12-15
285x7/3/1

Flat DB press 1x10-12 str8 set, pause reps, and 15-20 sec iso hold in mid range at the end. (Didn't make the whole 15 sec )
100x11 +hold

Cable fly(seated free motion) 1 x WM(widow maker)
25x20 barely made it

Seated db laterals 4x20
15x20
30x20
15x20
15x16+4 partials

Seated DB press
50x21 these were ugly

Lying DB extension 1 x RP set 20-25 reps
25x12/9/4

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[WheyMoreTraps]

285 on incline was rolling today. What elbow sleeves are you rocking?

 

[samgraves82]

285 on incline was rolling today. What elbow sleeves are you rocking?

Thank man. I just happened to see views on yt today and who the hell is watching my boring ass .
They're iron rebel. My last ones were too. Same ones just different color. They're perfect.

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[samgraves82]

11/10 pull 3
Had a pretty good session. Missed the mark big time on the "hang & swing" sets. Now I know tho.
T bar row medium grip
4 plates x 10
3 plates x 12 slow, squeeze, and pause

Pullups 1 x RP 12-15
BW x 10/5/3

Close grip pulldowns to lower chest
140x10
80x21 (took 2 tries to complete widow maker)

DB hang and squeeze 3x40(2 tries on each set)
45x36
40x28
30x29

Seated DB curls RP x 25-30
30x14/8/5

Rope hammer curl WM+partials
70x23 +20 partials
GD forearms cramping like a bitch tonight

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[samgraves82]

11/12 legs 1
Man, this new split feels odd but so satisfying at the same time. Legs mid week?! Huh I like having high intensity, low volume, high-ish frequency . Hitting everything every 5 days.
Today's session wasn't pretty but it got the job done. My stiff leg deads are ugly AF but I'll get better. Could've squeezed more out of my squat but I'm just not gonna push em too fast and fuck myself up. This was +2 reps over last time. Still less than my bench press tho lol. Still "new" tho. That won't last long. Probably last time that'll happen actually.
Dante truedel can eat shit with these 50-60 rep rest pause sets WTF. Those shits hurt. Don't look crazy in video but my quads had hot knives in em JESUS!!!

Lying ham curls RP 12-15(didn't make big enough jump but i got it after this one)
120x9/6/3 +14 partials

BB squat
315x8

Leg press RP set 50-60 reps
2pps x 27/12/12/9 (had longer than planned rest between set 2 and 3)

Stuff leg deadlift aka SLDL
185X12

calves

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[WheyMoreTraps]

Dem WHEELZ brother. The RP sets are something the devil himself invented.

Haven’t seen todays training session but yesterday was dope. Those Tbar sets looked intense.

 

[samgraves82]

Dem WHEELZ brother. The RP sets are something the devil himself invented.

Haven’t seen todays training session but yesterday was dope. Those Tbar sets looked intense.

They were whew love that shit tho. I'll be getting video up soon

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[samgraves82]

11/14 push A
Hell yea man! Dialed in the volume for the day. Ive grown to like a touch more volume and making my 2nd exercise a rest pause instead of str8 set, upping the shoulder press total reps, and the plan calls for freestyling the pressdowns so did a couple drops and partials and blew them shits up . I added in the weighted stretches and the heavy negative at the end of all presses. That'll be the norm from now on for all workouts. I butchered the laterals but got all the reps and partials in and my shoulders were so freaking pumped. Same for Tris and chest too. I just loved this session today. My strength is climbing like crazy!! I was +3 on my BB incline press today.
I know it won't last but I'm really liking my look today. Still in pretty good condition but full AF too. Nice pump will do that I guess. Anyway,

25° BB press RP x 12-15
275x10/2/1 +negative

Hammer flat press RP x 15-20(I made up that rep range. This was written as a str8 of 10-12 but I wanted a touch more volume)
100pps x 10/3/1 +negative

Hi pulley fly 1 x WM w/2 sec squeeze. Max pump here.
30x24 brutal at the end

Weighted DB fly stretch w/45lb DB
I think I made it 30 sec

DB laterals 10-15 seconds rest between sets(I did butcher these tryna write in book and my brain was kinda fried at this point ) gnarly ass pump !!!!
25x25 +15 partial
15x20
10x20 +13 partial

Shoulder press in dynabody pro squat
RP x 15-20
25x10/5/3 +negative

Smith close grip bench press (plan calls for barbell so may switch next time just to see)
RP x 25-30
105x15/9/6 +negative

Crazy rope press down
60x15 +10 partials drop set to
30x13 20 second rest
30x8 +15 partial regular rest then
30x13 +13 partials

Weighted stretch by overhead tri ext on barbell didn't time but it was maybe 30ish seconds. It was awful after all those pressdowns

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[samgraves82]

Another reason people look at me funny and def talk about me later. Didn't get enough protein prepped Soni had to order a pound of pulled chicken(26 damn dollars) and just handle business at work. Meal 4 and 5. Meal 5 supposed to be red meat but this will have to do for 1 night. Don't worry @Montego there was more rice in there but I was hungry and all of it didn't make it to the scale. This is just the chicken weight too.

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[Montego]

Another reason people look at me funny and def talk about me later. Didn't get enough protein prepped Soni had to order a pound of pulled chicken(26 damn dollars) and just handle business at work. Meal 4 and 5. Meal 5 supposed to be red meat but this will have to do for 1 night. Don't worry @Montego there was more rice in there but I was hungry and all of it didn't make it to the scale. This is just the chicken weight too.

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Better have been

 

[samgraves82]

11/15 pull A
Good pull day! I absolutely LOVE seeing the deadlift move. Don't have to work till 6:30 tonight so gotta little extra rest today.

Lat pulldown
80x14/6/3 +negative

Deadlift
475x7

Hammer row
90x12/6/3 +negative

Rear delt cable fly
25x21/8/5(I think. Gotta review vid for last set)

Ez bar curls
50x11/5/4 + negative

Machine curls
70x18 +3
70x10 +2

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[samgraves82]

11/17 legs
Yep, I'm ok with this. I'm surprised I'm still this vascular

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[samgraves82]

11/19 push
Gd gd gd !!! I wanted that 10th rep on flat bench press today. I've hit 9 before but never 10. And I failed 2/3 way up too. Never failed a press there before. I was gonna do a rest pause but on 2md set that BB was pinned to my chest and not moving. Probably not a good idea to do rest pause on flat anyway. I did do the negative after tho. My pressing always suffers when I don't at this gym. It's the same bench and bars not that different. I dunno. I'll get that 10 next time tho damnit!!! The rest was fine I guess. Won't be doin this workout at this gym again tho for a while. I had to do a training session is only reason I did it today. I train and personal train at different gyms mostly. Anyways

Flat BB press
315x9/0 +negative

Hammer incline pin loaded
75x11/4/2 +negative

Incline DB fly (i tried twice now again and I just don't love DB flies)
15s x 21

Weighted stretch DB fly w/25s

Cable laterals no rest/wrote in book then back
12.5x12/10
10x12/10

Smith press
185x6/4/3 +negative

Machine dip
120x11/3/2 +negative

Overhead cable ext
22.5x20/17/16/12 str8 sets 20 sec rest

Tri stretch be on bb like doin bw tri ext



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[samgraves82]

11/20 pull B
I had a pretty solid session. My biceps were pumped AF. Didn't record any sets today tho cause I just needed to train. I like documenting them and saving them on YouTube but I may stop for a while. Or just do my big heavy sets of the day and be done. I dunno.

BB rows
225x13 just regular reps
145x12 pause and squeeze at top

Hammer Hi row
100x10/4/3 rest pause

Mag close grip pulldowns
70x10
50x20 with 1 pause then a hanging stretch at end

Rev pec deck
80x23/20/17 str8 sets
75x20

Machine curls
60x19/13/10 rest pause +15 partials

BB curl
30x26 with 2 pauses and long pause at top

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[samgraves82]

11/23 legs
I had a couple real shitty days and couldn't drag myself to gym yesterday. So Imma day late on legs. Even tho I beat the log book Everytime today it was a shitty day. Looking back at videos, I left at least a couple reps on the table. Unacceptable!!! At least I beat the log book I guess.

Standing hammer strength ham curl
50x12/6/5 +23 partials (forgot partials on first leg but did go back and do em before switching legs)

Hack squat
5pps x 7
3pps x 12

BB front squat(God I suck at these bar was all in my throat)
95x18

DB RDL
80s x 11

Standing calves
90x18/9/8 rest pause

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[samgraves82]

I take it back, the leg day was fine. My legs are wrecked today

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[samgraves82]

I take it back, the leg day was fine. My legs are wrecked today

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[samgraves82]

I take it back, the leg day was fine. My legs are wrecked today

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[samgraves82]

I take it back, the leg day was fine. My legs are wrecked today

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[cdubw44]

Hey, was your leg day fine? Haha quad post

 

[Johnnyhartly]

Dude ur legs are looking insane

 

[samgraves82]

Hey, was your leg day fine? Haha quad post

yep. I still left the reps there but gd my legs ain't been this sore in a while

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[samgraves82]

Dude ur legs are looking insane

Thanks man. I def trying

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[WheyMoreTraps]

You’re always your own worst critic. I watched the footage, you gave it solid effort. Nothing to be upset with there at all. Just keep plugging away brother, you’re killing it

 

[Johnnyhartly]

Thanks man. I def trying

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What are them hogs measuring at?

 

[samgraves82]

What are them hogs measuring at?

Don't let the pix fool ya. How small they are shows in full body pix. Not more than 24in

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[samgraves82]

You’re always your own worst critic. I watched the footage, you gave it solid effort. Nothing to be upset with there at all. Just keep plugging away brother, you’re killing it

That's true and I thank you. U know there was 1 rep left tho. I can accept it on the first set but not the 2nd set

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[Johnnyhartly]

Don't let the pix fool ya. How small they are shows in full body pix. Not more than 24in

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Well they look absolutely crazy my guy. Big goal of mine is working for some nasty looking legs like urs.

 

[samgraves82]

What are them hogs measuring at?

They just have nice shape. My sweeps are good for what they are. I really gotta start doin adductors tho to fill in that empty spot in middle. I think that'll go a LONG WAY

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