LOG: BACK TO BARBELL BASICS

[samgraves82]

Lopsided ass lat spread ass

I noticed it too, damnit!!

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[samgraves82]

Lopsided ass lat spread ass

I do it on back bi too Everytime just learned how to correct it

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[samgraves82]

4/10 legs A
We added in an extra set of ham curls this week and till further notice. Added in a widow maker on the lying ham curls. It was pretty rough. Only made it to 18 reps. Execution wasn't perfect but the intensity was there. As ok as done went over to my stretch therapy session and forgot to take pix after but legs still jacked oh, doin legs at different gym hence the weight change on seated hams.

Seated hams
150x9/5/4 rest pause

Lying hams
115x18

BB squat
385x7

Leg press
1pps +35pps x 30/12/8 rest pause



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[samgraves82]

4/12/25 push A
Had a pretty good day yesterday. Didn't progress on first pressing set but killed the 2nd set.

35° bb press
295x7
235x13

Hammer flat
2pps +35 x 10/2/1 rest pause

Pec deck
90x21

Smith close grip bench press
175x19/4/2 I think forgot to write down last set

Overhead cable extension
80x11
70x13
60x13
50x17 all drop sets

DB laterals
30x20 widow maker drop sets to
20x12
10x21

Cable upright row
110x24

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[samgraves82]

4/14 pull A
Fuck yes on the deads !!!

Med mag grip pulldowns
100x11/4/2 rest pause

Deadlift
505x7

Hammer row
110x10/4/1

Rev pec deck
125x23/6/2 rest pause

DB curls
25x17/11
20x13

Incline curl
20x10
15x14/16 long rest before last set

This better @Montego sir

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[samgraves82]

4/15 legs B

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[samgraves82]

4/18 push B
Not happy with the first set of bench press. Reps went backwards one. Last time I just matched the time before so it may be time to throw it away for a bit or switch the rep ranges. Progresses everything else tho except maybe laterals. I was in a hurry at the end Soni didn't even look back and just pumped out the reps. This lighting is cool but gotta get back up to regular lighting.

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[samgraves82]

4/19 pull B
Yesterday was a solid ass day on all fronts. Been using my CPAP finally and it's a little awkward but it's getting better and the sleep quality was way better!! And I can feel it too!! I was up atv8:30 yesterday and I work till 2am and I was ready to go.

Close grip pulldowns
190x10
120x22 widow maker

Smith row
295x11
245x15

Hammer low row
3pps +20pps x 10/4/2 rest pause

DB rear laterals
20x20/20
15x20
10x20 last one was ugly AF

Seated DB curls
30x20
30x14(11 +3 1 arm)
25x10 +5 1 arm

Incline curls
25x10
20x12

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[MindlessWork]

Happy Easter, Sam!

 

[samgraves82]

Happy Easter, Sam!

Happy late Easter to you too. Thank u

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[samgraves82]

Watching this squat video pissed me off!!! I was so focused on beating log book with 7 reps that after I got it my brain turned off I guess cause I clearly had another 2 reps in me at least . I probably should've tsken one more day off but couldn't take it no more but I did drop a couple sets from this workout so between the couple extra rest days and off tomorrow should have me good as new. Felt great today for sure

Standing hams
65x10/5/2 rest pause

Lying hams
120x20 widow maker

Smith squat
375x7

Leg extensions
100x20 widow maker

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[samgraves82]

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[samgraves82]

4/28 legs A
Today was awesome cause hit a personal best in the squat rack BUUUT Imma get in trouble for not doin my lying ham curl widow maker . I honestly didn't do it on purpose tho. I been focused on that squat since yesterday and after seated curls instead of walking past the racks I just walked str8 to with a 1 track mind. I guess I could've did that instead of of leg press ran out of time and had to go to work. Or u would've just did them at the end. So don't murder me @Montego

Seated hams
170x8/5/1 rest pause

Squat
405x6

Leg press
1pps +35ps x 35/12/9 rest pause



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[eazy_]

hit a personal bes

nice work

 

[samgraves82]

4/30 push A
Lost a rep on heavy set of incline press yesterday but j expected it cause I slept very little and like shit on top of it. If it happens again I'll just switch reps or exercises.
Im also dealing with this shoulder again So i didn't even attempt shoulders work. Better safe than sorry. I'll make them up tomorrow maybe.

35° BB press
295x6
225x16

Hammer strength flat
2pps +35ps x 8/5/2 rest pause

Pec deck
95x20 1/2

Smith close grip bench press
175x21/9/5! rest pause

Overhead cable extension
80x15
70x11
60x12
50x13 all drop sets

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[samgraves82]

My god did it feel good to finally train again after a week off. It was needed starting prep tho. I did have to train in a dark ass room tho. They turned the lights off upstairs when they left AGAIN!!! I would imagine I'm dropping the rest pause sets for prep but I'll confirm that with coach but went ahead and did str8 sets.
AND YES, A WIDOW MAKER DOESNT HAVE TO BE 20 REPS IMO(but they should be)

Seated ham curls
210x12/10
165x19 wm

Pivot legs press
7pps +10lbps x 12 hi and wide
7pps +10lbps x 10 low and close
7pps +10lbps x 8 regular

Leg extensions
120x15
105x16 wm

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[samgraves82]

Oh, and peds back in too
750 test
300 Npp
300mast
Pic of leg room lastnight

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[samgraves82]

Smashed chest yesterday and it's sore AF today.

Bench press
340x8
225x25

Hammer strength incline
2.5ppsx10
100ppsx9

Pec deck
120x14
105x12
90x15
Did a few sets of biceps too but I'll be back on regular ppl split wed

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[Montego]

My god did it feel good to finally train again after a week off. It was needed starting prep tho. I did have to train in a dark ass room tho. They turned the lights off upstairs when they left AGAIN!!! I would imagine I'm dropping the rest pause sets for prep but I'll confirm that with coach but went ahead and did str8 sets.
AND YES, A WIDOW MAKER DOESNT HAVE TO BE 20 REPS IMO(but they should be)

Seated ham curls
210x12/10
165x19 wm

Pivot legs press
7pps +10lbps x 12 hi and wide
7pps +10lbps x 10 low and close
7pps +10lbps x 8 regular

Leg extensions
120x15
105x16 wm

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Nope, we continue resting and pausing

 

[samgraves82]

Nope, we continue resting and pausing

Resting and pausing is my favorite.

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[samgraves82]

5/14 pull B
Gd it felt good to do some heavy pulling. I'm so excited and ready for this prep.
Looked at wrong page in log book hence the 13 reps x 180. Should've been a touch heavier but oh well.

Close grip pulldowns
180x13
130x19

Smith row
315x9
275x12

Hammer low row
3ppsx11/6/2 rest pause

DB rear laterals 20 sec rest
20x20/20
15x20
10x20 lots of cheat reps

Cable curls
80x23
100x13
80x14/11

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[samgraves82]

5/16/25 legs C
Pretty solid session today. Fn gym was packed tho and was kinda hard to focus. People have no etiquette either. Oh well

Seated hams
175x10/4/3 rest pause

Lying hams
125x19 widow maker 20th rep wouldn't budge

Smith squat
375x8

Leg ext
120x20 wm
110x15

Calves

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[samgraves82]

5/17 push C
Had a kick ass push day as usual. Made a pretty big jump on the smith press but it went well.

35° smith press
315x8
245x13

Flat DB press (prob back to incline next time)
120s x 12

Hi pulley fly
30x20
30x11/5/4 rest pause

Cross body cable ext
17.5 x 20
17.5 x 12 +12 partials

Dip machine
135x22/8/4

Seated DB laterals w/ 20 sec rest
20x20/20
15x20
10x20

Cable upright row
30x35

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[Montego]

Skrooong

 

[samgraves82]

5/19 pull C
Had a good pull session yesterday. I was shaky AF at the start due to caffeine and adding in clen. Handled the clen much better today without the caffeine.

Arsenal chest supported row
60pps x 11
50pps x 11

Pull ups (used different rack hence different grip)
45x10/2/1 rest pause

Machine pulldown
150x12
110x21

Rev cable fly 20 sec rest
Free motion cable station
4x20x10

Machine curls
110x20/12

DB preacher
20x12/8

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[samgraves82]

Skrooong

Fook yea boi!!!

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[samgraves82]

5/21 legs A
The session was good except the damn squatting part. I dunno if it's cause I had to scramble to replace my broke phone and in a hurry or what. I just wasn't mentally in the squat and in hindsight don't think my feet were squared up right either. Either way,lost 2 reps and hurt(not injured) my knee and hip/leg. Not sure if I'll try it again or just switch to jack squat or something. Had a pretty good pump tho and see some new vascularity coming out. Starting to see some nice detail coming out too are all over . Not legs while pumped tho

Seated hams(oh this thing fucked up on me too)
175x10/5/1 rest pause)

Lying hams
125x19 widow maker 20th just wouldn't move

Squat
405x4

Leg press
1pps +35 x 35/15/12


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[samgraves82]

Everything is going well overall. Weights steady dropping and little details tryna start popping. Wasn't crazy about my pressing Friday but didn't go backwards at least. Rest went as planned tho.

295x6
245x12

Hammer flat press
3pps x 9/2/1 rest pause

Pec deck
120x13/5/3 rest pause
90x20 widow maker

Smith close grip bench press
205x13/5/3 rest pause

Cable overhead ext all drop sets
80x20
70x12
60x9
50x15/10

DB laterals
35x26 drop set to
25x10 drop set to
15x8

Cable upright row
120x28

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[samgraves82]

5/24 pull B
Everything went super well. Had to go to different gym cause the one I usually go to closed early. Threw out deadlifts and added rack pulls. Got a little crazy on em I admit too cause till I got moving around and into legs today my lower back was sore as hell. Guess that's what I get for being an asshole also did a hi row instead of hammer row. Could've done hammer low row but I couldn't resist. Love that thing. 25 lbs stronger than what I left off too I think and would've been happy if I just picked up where I left off .

Med grip pulldown
200x10/5/1.5

Rack pulls just below knee
565x7

Hammer hi row (D handle attached. Elbow to hip)
3.5pps x 10/3.5/2

Rev pec deck
120x21/7/4

DB curl
30x15/11
25x16

DB incline curl
20x16/9
15x21

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[samgraves82]

/26 legs c
Today doing legs was awesome!! Love this day!! Little more volume than usual and awesome pump. The leg press did have my hip/upper quad hurting again. Even gotta dark spot like a very light bruise in the painful spot. Won't really show up on camera but it was pointed out to me so I know I'm not crazy. Won't really be loading it between now and next leg day so it should be fine but I'll call an audible next leg day if needed cause I can't risk getting hurt rn over my ego.

Seated ham curl
225x11/4/2
165x20 widow maker sob!!!

Pivot leg press
7pps +20pps x 15 hi and wide
7pps+20pps x 10 low and close
7pps+20pps x 8 neutral stance

Leg extension
120x20 machine leg pad wrong setting at first
110x23 wm

Stand calves
270x17/12

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