LOG: BACK TO BARBELL BASICS

[samgraves82]

9/26 pull A
Solid pull day. Fried my biceps and forearms !!!

Close msg grip pulldown
165x13/6/3 +3

BB row
275x11
225x11

Life fitness row
165x13/5/4 +3

DB rear laterals
25x30 drop
15x15 drop
10x12

BRO TIME
DB incline curl
25 lb x2 set
20x1 set

Pinwheel curl
20x22
20x35 5 reps alternating

DB curl
35x10/8

Cable curl
60x25

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[samgraves82]

9/29 legs
Well, I tried. Squat pattern just wasn't happening again. Soon as I got up to weight, 366, and set back in my hips, I had to come right back up. I did drop to 185 and do 12 plus all my warmups. Killed the leg extension tho.

Seated hamstring
235x10/5/2 +3 forced reps
175x21 wm

Squat.
365 x 1

Leg extension
120x20
120x35 RP fashion
105x25

Gotta nasty pump and quads are sore as shit

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[samgraves82]

10/1/25 push B
Damn good day. In the gym at least. Rest was shit tho. Even before the gym. All warmups felt heavy AF and wasn't sure in the way up if id even get 275 for more than a couple but it turned out awesome. I did do shoulders 2nd instead of tris.just to get some better work out of em pressing. Pressing been shit from burning up tris first.

Flat BB press
315x9
245x13 slight pause reps

Hammer incline
2.5pps x 15/2/1 rest pause

25° incline fly
50x16

Smith press
155x15/5/4 rest pause

Machine lateral
70x17 drop set to
50x20

Overhead cable extension
50x34/22

Rope press down
50x13
40x16

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[samgraves82]

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[samgraves82]

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[samgraves82]

Mondays.session was great but the rest of the day after wasn't . Like I said other night, started puking at work, went home, pukd some more, called in yesterday. Lost about 3lbs but that was expected since I wasn't hydrated properly and missed couple meals. Strength and energy was trash today too but seen that coming too. No biggie.

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[samgraves82]

Legs C
Had a good leg day yesterday. The leg/hip was better but not quite right yet. Gotta deload week.comjng up so maybe that'll do the trick along with the TB/bpc. Either way, legs are fried today.

Seated hamstring
240x12/2/2 +2
180x20

Smith squat
315x6 started hurting too much

Hack squat
1pps +15lb x 30

Standing calves
2 sets

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[samgraves82]

10/14 we on a deload week so not doing anything crazy. 1 hard set then just get a pump and go. So 365x1 on bench press then couple easy sets of pec deck, shoulder press , and press downs. Did get a nice pump tho. Slept like a bear this weekend too and my body soaked it up like a sponge.

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[samgraves82]

On deload so didn't do anything special yesterday for pull day. Played with some wide grip pulldowns, landmine rows(gonna toss the T-Bar for landmine) , Rev pec deck , and some curl variations. Still gotta nice pump tho

View attachment 208216

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[samgraves82]

10/19 push A
Well the deload week is over thank gawd!!! Felt so good to get a whole solid workout in. Yea yea, it's only been a week, but that's a lifetime. It was a sick ass pump too!!!

25° bb press
295x7

Hammer strength press
2.5pps x 14/7/3 +3 assisted

Seated low pulley fly
50x12
40x17

BHN press
155x14/7/4

Machine lateral
90x8
70x10
50x8

Close grip bench press
155x15/7/4

Lying cable ext(cable skull crusher)
100x25

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[samgraves82]

10/20 pull A
Had a pretty good session yesterday even tho I over slept somehow. My partner had an appt so I went to different gym I haven't been to in a while to workout just to see a few people mostly.

Close grip pulldown
80x10/5/2

BB row
275x12
225x8 slower tempo

Hammer supinated row
90x11/4/2

3 sets ez bar curls 20.reps

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[samgraves82]

10/22 legs A
Finally out a heavy bar on my back again and didn't go well. All was good till it wasn't. Worked up to 365 and first rep.was great,felt nothing. Went down with 2md rep and.soon as I changed direction out of whole the gd leg went again. So I'm giving up on the squatting for a phase. I got 2 leg presses that don't really hurt , a hack squat that didn't hurt me, and that pro squat machine imma try.

GHR extension
40x12/10

Squat
Xxxxx

Leg extensions
5x12x75
105x12/9

Standing calves
130x50/25 rest paused

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[samgraves82]

10/24 push B
Had a pretty damn good push day. I am starting to notice it seems like I'm losing steam toward the end of my workouts even still after the deload. It is what it is for now. I did match my best ever bench press for reps tho. Tried for 8th rep but failed

Flat BB
340x7
275x12

Hammer incline
2pps x 16/6/2

Incline fly
50x18

Smith press
155x20/4/2 +2

Machine lateral
70x20/20
60x20/20

Ez bar press down
70x20/14
50x20/20

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[samgraves82]

Pull day B
Pretty good day. Oddly enough, the gd rear delt pump was the best today . Switched the T-Bar row for the landmine row with str8 bar cause I just hate that T-Bar there. Got 9.reps on the 2nd set of landmine rows

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[samgraves82]

10/29 legs B
As of yesterday switching up the leg training a touch. U already know been nursing the quad/hip so in order to quit aggravating it and let it heal up properly I'm doing my ham curls first, like always, then leg extensions 2nd so the loads are less with my pressing movements. BB squats are gone for now. I am gonna try the hack or pro squat machine but if I feel one thing it's gone too and I'll just leg press. Also shortening the ROM since "in the hole" is where the problem is. All that said, I did get it in. Great pump as you'll see and pretty damn sore today.

Seated hams
235x12/7/3 +3 rest pause set
Just rn in this moment I realized I didn't do my fn widow maker !!!

Leg extensions
120x18/12 why am I so weak on these

Pivot leg press
6pps +10lbs x 22/15

Standing calves
130x 50 rest pause

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[samgraves82]

10/31 push C
Went to other gym since partner couldn't go so I could use the bigger DBs. Didn't do anything special but I guess the extra sleep and extra meal worked wonders cause my gd chest pump was unreal!!!! Even went to bathroom to take pix before moving in to shoulders

30° smith press
320x8
260x12 paused

Flat DB press
110 x 13

Hi pulley fly (life fitness station)
22.5 x 22
22.5 x 17/8/7 rest pause

Cable upright row
22.5x20
32.5 x 20/20
27.5 x 30 some cheat reps

DB laterals
30x22 drop
20x13 drop
12x12

Lying DB extensions
35x10
30x12
25x15

Vbar press down
50x19/16/15

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[ERock5]

Growing bro!

 

[samgraves82]

Growing bro!

Yessir. Thank u

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[samgraves82]

11/2 pull C
Hell yea boys this was a good one. Back on cycle as of this weekend too.

Test(sust) 700
DHB 300
DBOL 50MG

Now I can see why u .at think those 2 things oppose each other but it's just something I wanna try and coach was nice enough to let me play a little with the understanding that if the dhb puts me in "fat but ing mode" then it has to go. This is grow time not get shredded time. . That said, this pull session was awesome. Deads have my lower back a touch sore but I did let hips come up a touch on the first pull and put a lot into my lower back. Most people prob wouldn't even spot it but I did. Switched up my hi row a bit too. Switched to 1 arm so I can get that slight twist to get into those lower lats and it worked beautifully all g with that d-handle attached. I try to make a gif

Hammer hi row
4pps x 12/4/2

Deadlift
500x6

Str8 arm pulldowns/cable pullover
60x19/17

Rear laterals
25x30
20x10
12x?? Have to watch video

Incline curl
3x20x20lb

Cable curl
110x15
100x15
90x15
I believe this "bro shit" for biceps is working!!! It literally the only thing I've never tried. Just chasing sick ass nasty painful pump

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[samgraves82]

11/3 legs C
Had a pretty damn good leg day Monday. The ROM in .u hip/quad was better and less pain. I'm also liking doing leg extension before my heavy press/squat motion too.

Seated hams
235x14/4/3 +3 rest pause

Leg extensions
150x28/11/6 rest pause (now I know can go heavier )

Leg press
5pps x 15/12

Standing calves
150x50 rest pause

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[samgraves82]

11/5 push A
I totally forgot about my log and got even more behind. Damn what a good one tho and sick ass pump all around. Fn loved it. We skipped today cause my brother had an appt and we just gonna do sat and sun instead of Friday/Saturday then found out last minute I'm working all weekend. So it's gonna be a helluva push next few days. That 1.5 time Fri and Sat and the double time on Sunday gonna be nice on the wallet tho. And I need it too.

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[samgraves82]

11/8 pull day!!!
Pulling stacks boi!!!!
Just noticed just now didn't write down last 2 sets of my rest pause set on low row

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[samgraves82]

11/10 legs
Actually did a squat movement today with no pain and barely felt that spot in my quad. I did say barely soni didn't push my luck and just focused on making the absolute best of each rep.

GHR glute/ham extension
45x14/13

Seated ham curl
150x20

Leg extensions
165x17/9/5 rest pause

Hack squat
3pps x 8
2pps x 20

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[samgraves82]

11/12 push B
All I know to say is "fuck yes" nuff said.

Flat BB press
365x5 3/4
275x14

Hammer incline
2pps +10 x 15/5/3

Pec deck (cable was broken)
135x13 drop
120x6 drop
105x7

Smith press
185x11/4/2

Cuffed cable laterals
40x15/15/12 back and forth no rest

Ez bar press down
70x20/20/15
50x16

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[samgraves82]

11/14 pull B
Not gonna lie, I just wasn't feeling it today. BUT I DID IT ANYWAY AND HAD A DAMN FOOD ONE!!! I was tired but the weight moved anyway, and as you can see in pix, back was pumped as a mofo!!! I did do bis too just didn't write em down.

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[TommyJam]

your back is looking thick AF !

 

[samgraves82]

your back is looking thick AF !

Thanks bud. It was super pumped

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[samgraves82]

11/15 legs B
Damn good leg day and only felt the hip/quad 1 time. Getting better by the day!! Got my training partner back after being gone all week so you know we went in!!! Gotta little carried away on ham curls and had to drop weight for last mini set.

Seated ham curl
240x10/3 then 225x2 +4 forced reps
165x20

Leg extensions
165x27/17 first 12 nice tempo last 5 just banging

Pivot leg press
6pps +10 x 20/14

Standing calves
150x50 rest pause 4 tries

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[samgraves82]

11/17 push C
Solid ass workout and solid ass pump again.

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[samgraves82]

11/21 legs C
It's been a long week and I'm a little behind so sorry bout that. Not even gonna share my pull day cause it was trash all around!!! Pissed me off but maybe I needed a little bit of humbling cause I have been getting cocky. Legs went awesome today. My poor hamstrings didn't even wanna pull my leg up to get into leg press . I videows everything but it shut off at the end of curls aona few forced reps were missed but we went in today!!!
As u can see, pumped AF!!! Not a line left anywhere in quads or hams

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