LOG: BACK TO BARBELL BASICS

[Montego]

Got lazy last night and didn't post my log. Surprised myself squatting. I just wanted 8 reps but got 10 so that was sweet. Took a little too long so had to leave for work before doing my SLDL

Seated hams 1x rp 12-15
240x9/4/2

Squat
340x10

Leg press 1x rp 50-60(God these suck!)
2pps +35 x 29/15/6(I think total reps were same as last time)

SLDL xxxxx

Standing calves
1x failure didn't even count reps

Stretches

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Jewcy quads there

 

[samgraves82]

Jewcy quads there

They tryna be something. I was just thinking not 20 mins ago. I bet all this quick progress has a lot to do with the fact I was in a deficit for 6 mos more or less

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[samgraves82]

A few of my Check in pix with coach today. 208.8 lbs today I think it was. Or 208.6. Whatever.

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[Doug 64]

A few of my Check in pix with coach today. 208.8 lbs today I think it was. Or 208.6. Whatever.

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Looking good brother. Seems to be coming along nicely.

 

[samgraves82]

Looking good brother. Seems to be coming along nicely.

Thank you. I good with progress so far

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[Montego]

They tryna be something. I was just thinking not 20 mins ago. I bet all this quick progress has a lot to do with the fact I was in a deficit for 6 mos more or less

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It didn't hurt.

Probably just from having an awesome coach more then anything

 

[samgraves82]

It didn't hurt.

Probably just from having an awesome coach more then anything

Yea he's decent I guess

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[samgraves82]

Well I'm on a cruise/deload. Coach's orders!!! No more than I did, my legs gotta nice little burn and pump tonight.
I'M PUSHING TO OUTLAW DELOADS!! Sux going to gym and not trying hard
He's right tho. Fix it before it's a problem.

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[samgraves82]

1/21 push B
Still in deload/cruise mode but I tell you what, even tho I'm only running about 60% effort, I'm getting some nasty pumps. I guess cause it's technically more volume just very low on the intensity. I feel my body waking up tho and once the heavy loads come back coupled with starting this cycle, I see lots of gainz coming soon!!! I was 209.6 this morning.

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[samgraves82]

Couple more days of deload and I'll be back to my regular shenanigans. I'm so freaking ready too. My legs were burning like a bitch today tho. Did adductors aka good girls not even close to failure for a few sets and I be damned if my adductor didn't cramp up on me after . People gotta good laugh out of it tho. It wasn't a horrible cramp but it was super uncomfortable and didn't last 2 long. I'm the gym psycho(not saying much here) and I think people gotta kick out of the "psycho" vulnerable for the first time. Not that I don't get along with everybody.

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[samgraves82]

Tomorrow is the last day of deload/cruise, THANK GOD!!! It was nice for a few days, and I enjoyed the "light weight" pumps I been getting but I'm so ready to feel some heavy weight/intensity.
Pix from my push day yesterday

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[samgraves82]

I'm about ashamed to say that this is the best back pump in a while and didn't get anywhere within 3 -4 reps to failure except MAYBE on pullups. Felt really good!!

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[samgraves82]

1/29/25 legs A
Finally back to the good shit!!! Didn't get this posted last night . I was just so damn happy to feel some real weight. You'll notice I e switched a few things around for this next blast.

Lying ham curl 1x rp 12-15
All warm up sets are 10 reps
130x9/4/3

BB squat 1x6-10
365x6

Leg press hammer strength RP x 50-60
1.5pps x 26/12/10
didn't make the 50 min reps but legs were literally shaking last 2 sets

Hyper extensions glute/ham focus hard swueeze (gonna go with cable SLDL next time)
BW x 10

Toe press

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[samgraves82]

1/31/25 push A
Well that higher incline went better than I thought it would. Not bad at all. I swear, tonight might've been the best shoulder/tricep pump I've ever gotten!! Sometimes it sux grabbing the steering wheel at first, but it was a problem all the way home and IT WAS AWESOME

35° BB press
275x7
225x11

Standing chest press(done with these!! Hurt my shoulders too bad. )
2pps +15lbs x 8/4/2 rest pause

Pec deck
75x17 quick pause at top

Smith close grip bench press
145x14/7/4 rest pause

Vbar overhead tri ext long drop set
70x18
60x12
50x13
40x35 holy shit Tris were fried

DB laterals 2x drop set
30x30
20x15
10x20

Smith behind neck/head press
105x11/10/10 rest pause but not to failure

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[Montego]

Full as a tick

 

[samgraves82]

2/1/25 pull A
Last night was great aside from deadlifts. Really needed that fifth rep but oh well. My whole back is fucked today!!!

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[samgraves82]

Full as a tick

Feeling it too some days

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[samgraves82]

2/3/25 legs B
First week with some new movement so missed reps on a few rp sets but it's all good. Also doing 10 reps on all warm up sets too which is new

Single leg standing hams RP 12-15
Missed the reps here
4x10 warm up sets
45x10/7/4 RP

Leg press 1x8-10/1x10-12/1x20+
3x10 warm ups
4.5pps x 10
3.5pps x 12
2pps x 23 I think. Didn't write down reps.

Adductors RP 15-20
150x11/8/5

Leg ext 1x20+
85x25

Standing calves
90x19 DC style



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[samgraves82]

2/5/25 push B
Uuummm, WTF happened today?!?!?! A sick ass pump and blew my best all time bench press out of the fuckin water is what happened today. I just wanted 7 reps and banged out 10. Honestly had 2 more in me but just got too damn excited!! Also had a spotter who's only been in the gym 2x but her lift offs were perfect tho so maybe I should've went for it. There was 1 negative tho. On my last 2 sets of triceps, my right tri start hurting right in the belly of the muscle. Not like a pump pain but real pain so I didn't even attempt to shoulder press. I think I may be done with pressing overhead anyway.
Weight is steady moving up slowly but surely and composition is unbelievable for me to be at this weight.

Flat BB press
335x10
245x12 plus negative

Hammer incline RP 12-15
2pps x 9/5/3

Low pulley fly seated 1x20+
45x8 drop 40x10 (missed that badly)

Dips RP 15-20
BW x 8/5/4

Seated overhead cable ext sort of stole from Dante trudel 4x12-20
70x19/14
60x11
50x20

Cable lateral 4x12
50x12/12
40x12
30x10

Smith press xxxxx

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[Montego]

Real deal holyfield

Hopefully the tricep is just a tweak. Rest it well

 

[samgraves82]

Real deal holyfield

Hopefully the tricep is just a tweak. Rest it well

I will. It's hasn't bothered me since

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[samgraves82]

2/6/25 pull B
I dunno what the hell I did to my alarm this morning but it didn't go off till an hour later and messed up my whole shit. Wasn't able to get my bicep work in but I'll make it up too when I go to stretch therapy. Back/rear delts went well tho. Started the smith rows today and I decided I'm not gonna stress the weight and just focus on form and squeeze and that's exactly what I did. And for the first time in a while, I gotta pump doing "BB rows" and even had a slight pause at the top. After that, everything else lit me TF up.

Smith rows
185x9
135x13

Seated machine row rp 12-15
135x8/5/5 used all 3 grips so last set was easiest hence the reps

Close grip pulldowns mag grip 10-12 & 20+
120x11
60x23

DB rear lateral 4x20 20 sec rest
15x20/20/20/20 last set wasn't clean reps

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[samgraves82]

2/9/25 legs C
First day doin smith squats and went much better than planned!! Last time I tried them , 3 plates was a disaster and felt horrible. But once I felt 3 plates warming up, I knew I was on to something. Not sure if it's the squat shoes or what but they felt awesome. Replaced hack squats with em so we'll run em a cycle and see what happens.
You'll see my seated ham curls are down in weight but I started doing 10 reps every plate/warm up cause I had the machine stacked out before, minus 1 plate.
1st set of leg extensions I was shaky as hell on the negatives but it worked itself out on the 2nd and 3rd set.

Seated hams 1x rp
180x9/5/4

Hack squat
365x6
225x19

Glute/ham extensions on glute ham raise
BW x 20/16/15

Leg extensions 1x rp
120x14/8/5

Standing calves
2 sets DC style

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[samgraves82]

MY LEGS ARE SUPER FUCKED TONIGHT!!!! That's is all

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[samgraves82]

2/10/25 push C
Well I gotta gnarly as pump and good workout in general today but unfortunately its gonna be the last one of the week. Had some blood work outta whack and gotta retest Friday so I HAVE TO let my body rest and hydrate till then. Before u say anything, I get ~1.25 ish gallons of water per day but it may not be enough it seems. Session went like this though,

35° smith press
275x10
225x13

25° DB press
100s x 12

Pec deck (supposed to be cable flies but taken)
120x11/6/3 rest pause

Cross body pressdowns
40x19 +10 partials

Lying DB extension
35x12/6/3 rest pause

Seated DB laterals 4x20 20 sec rest
20x20/20
15x20
10x20 lotta cheat reps last 2 sets

BB upright row
45x20

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[samgraves82]

I had a really tough week and still going thru it but got back to gym today. Had to take off a few days before bloods but then fucked up and lost my whole world and quite frankly I'm heartbroken AF and depressed AF. Did finally get in and do a pull day at least tho. I'll update with exercises etc tomorrow . Obviously lost a few lbs too cause haven't eaten right in 4 days.

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[samgraves82]

2/17 legs A
Had a pretty good session today. Didn't get my mast hamstring movement in but my legs were fucked after that rest pause set on leg press anyway.

Lying hams 1x rest pause 12-15
140x8/3/2

BB squat
365x7

Leg press 1x rest pause 50-60
1.5pps.x 30/15/8

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[samgraves82]

2/19 push A
Pretty solid day. Best the log book but looking back there was a couple reps left on the table. I still call it a win tho, barely.

35° bb press
275x9(missed rack on 1 side. And that's why I always use the same spotter!!!)
225x11

Hammer strength press
100pps x 9/4/2 rest pause set

Pec deck
75x18 slight pause most reps

Smith close grip bench press
155x19/8/6 rest pause set

Vbar overhead ext drop sets
100x24
80x13
60x20

DB laterals 2 drops
30x28
20x11
10x10

Upright row (fuck it I'm going back to presses)
65x21

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[Montego]

2/19 push A
Pretty solid day. Best the log book but looking back there was a couple reps left on the table. I still call it a win tho, barely.

35° bb press
275x9(missed rack on 1 side. And that's why I always use the same spotter!!!)
225x11

Hammer strength press
100pps x 9/4/2 rest pause set

Pec deck
75x18 slight pause most reps

Smith close grip bench press
155x19/8/6 rest pause set

Vbar overhead ext drop sets
100x24
80x13
60x20

DB laterals 2 drops
30x28
20x11
10x10

Upright row (fuck it I'm going back to presses)
65x21

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You doing the upright with a bb or a cable?

 

[samgraves82]

You doing the upright with a bb or a cable?

Did it with bb but I think I like cable better tho

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