LOG: BACK TO BARBELL BASICS

[samgraves82]

Gotta nice leg pump yesterday. As predicted sciatica was BOOMIN so I didn't hack squat(regret it now) and just did extra leg extensions. It'll be ok for 1 workout tho.

Seated hams
240x15/5/4
165x22

Leg extensions
195x20
180x17
165x11
150x16

Calves
2 sets

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[Jbswole40]

Bro your legs have definitely grown alot through the years..
Looking great sam!

 

[samgraves82]

Bro your legs have definitely grown alot through the years..
Looking great sam!

Thanks man. Lord knows I try

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[samgraves82]

Uh oh I see I missed a workout here.
Well I had pull day tonight and went pretty damn good. Pretty decent pump for sleeping all day. Progress on all my main back movements

Ez bar pulldown
220x14/5/3

Chest supported DB row
80x12/8

Hammer low row
3pps x 16/12

Rev pec deck
105x20/16
90x10
75x17

DB curls
5 sets

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[samgraves82]

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[samgraves82]

1/17 legs A
Had a damn good session last night. Last set of hacks I failed at bottom of rep but on the 3rd try I was able to scream my way back up. Looked like that old sam sulek video lol.

Glute focus extensions
80x16

Seated hams
180x19 (15 & 4)

Leg extensions
195x19/8/4 rest pause

Hack squat
3.5pps x 10
2pps x 20 really earned that 20th rep

Calves 2 sets

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[samgraves82]

1/20 push B
I had a kick ass day. Although I didn't add a rep to bench press again, I tried a little wider grip just to see. Oddly, put more on my triceps and I'm certain with my usual grip, id gotten that ever elusive 8th rep. Plus, went back to normal grip on 2nd set, with minimal rest, and still matched last time. That said, the last 3 sets of pressing pumped my chest so gd much, I didn't even bother with flies!!! Same with smith shoulder press, it was hitting so good, we just did 2 extra sets of those instead of laterals. Cause if something is hitting, just stay out, right? I did forget to write down 2nd set of hemmer incline but pretty sure it was 6 plus the partials

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[samgraves82]

1/23 legs B
We had a killer session last night. I guess I left my log book just realized lol
If I remember right

Seated hams
240x15/5/3 +3

Leg extensions
195x19/8/5

Prosquat Dynabody
4ppsx12
3.5 pps x 8

2 sets calves

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[samgraves82]

Log book for legs above

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[samgraves82]

Log book for legs above

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Log book was wrong after watching video. That pro squat 1st set was 14 not 12

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[samgraves82]

1/26 pull C
Gotta late start today but had a good session despite the fact. Fell asleep after turning off alarm. I didn't hit rear delts but I had to make decision and since they're not lacking and got touched on everything else, unfocused in bis.

Hammer strength hi row single arm
4.5pps x 10
4 pps.x 11

Rack pull
Dropped weight and focused on squeezing my back every rep. And it was awesome
405x8
Pull ups wide/neutral/neutral grips
BWx7/6/4 rest pause

Concentration curls
20x10/10
25x10/10/10

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[samgraves82]

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[cdubw44]

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Jesus you fucking back dude. Fuck yeah

 

[samgraves82]

Jesus you fucking back dude. Fuck yeah

Lol thanks man

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[samgraves82]

1/28 legs C
I was fn exhausted yesterday morning and the session got off to a slow start and went backwards on the ham curls pretty bad. But by the time got to pressing, I was killin it.

Seated hams
240x15/2/1.5
165x20

Leg extensions
Lowered the weight last mini set to get more reps
195x20/8 165x8 rest pause

Pivot leg press
7 +35pps x 17/10

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[samgraves82]

1/31 push A
Well I had a little mishap first set of pressing hence the just 1 set. After my warmup the bench I always use freed up so I grabbed it. Well the bar was way higher and barely able to u rack but there was 3 plates on it already. So I told my partner to lower the j hooks while I did my reps. Didn't consider he was gonna be right in my way so had to hold 315 on my chest till be finished lol and seemed like a lifetime. Lost 2 reps on my set too BUT, I got a gnarly ass pump tho. In all body parts.

25° BB press
315x7

Flat hammer strength
2pps +10lbs x 22/12
1.5pps x 30

Pec deck
135x8 drop set to
105x8

DB skull crushers
20x10/19/14/16 decline/incline/decline/incline

Vbar press down
70x20/19
60x20

Machine lateral
70x25/20
60x20
60x20

Front raises
20x15
15x12
10x20

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[samgraves82]

2/2 pull A
Had to take my daughter to Dr appt yesterday got behind a bit but still got most of session in and made up my rear delts today. Did a few side laterals too just because why not. Went to a different closer gym too for time reasons and wanted to try the new chest supported row they have.

Machine pulldown
150x10/6/4 this thing lit me up
110x14

Chest supported row
100x15/9

Machine curls
90x12/12
80x12
70x15 and my biceps are actually sore today!!!!

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[samgraves82]

Pix are shit and didn't write in last set of hacks
I was also at different gym. I'm usually stronger on this hack squat but not this day. Shit, I went backwards. I did beat the shit out of legs before hand tho.

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[samgraves82]

1/7 push B
Overall had an amazing session. I skipped Friday cause I felt like shit and was just too tired. I am dropping the flat bench next time tho. Not only has it been stuck, but I strained my pec or something around rep 5 so I didn't even attempt a 2nd set. Also didn't do flies cause all I could think is tearing that pec and stretching the shit out of it didn't seem like a good idea at the time. Worked in some extra volume on the hammer incline tho. The smith shoulder press was hitting like a mofo again too so did an extra set and only 2 sets of laterals.

Flat bb pres
365x7

Hammer incline
2pps x 21/9
1.5ppsx11

Smith press
135x13/11
115x26

Cable lateral
30x19/13

Overhead cable ext
50x20

Incline skull crushers
65x18/15

Str8 bar press down
50x18/17
50x17 after longer than usual rest

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[eazy_]

1/7

sir it is February

 

[Montego]

Thickum

 

[samgraves82]

sir it is February

woops

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[samgraves82]

2/9 pull B
Had a damn good session today. I did switch back to smith press from landmine row cause this gym don't have one and mines such a pain in the ass to set up. I also didn't do any rest pause sets. Honestly I feel like my body just needs a break from it. That said, did see failure 3x each movement and only dropped weight for 1 set the whole back part of session. Surely that, combined with the extra volume counts for something. Same thing with push session Saturday.
Med grip pulldown
220x12/9
200x6

Smith row
225x11/10/6

Seated cable row
160x12/10

Rev pec deck
135x13 drop
120x8
105x5

Concentration curls
20x20/11
15x20/17

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[samgraves82]

2/11 legs B
Had a pretty damn good session yesterday. It was the only thing I got done tho. Terrible cough and messed up stomach had me down bad. Slept the worst of it off thoni believe.

Seated hams
240x15/5/4 rest pause
No 20 rep set today

Leg ext
195x22/8/4 rest pause

Pro squat
5pps x 8
3pps x 12

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[samgraves82]

2/14 pull C
Had a damn good session yesterday. Even managed to get my biceps sore again. Can't wait to see what all this extra weight and strength gains translates to on stage in the not too distant future. Damn sure ready for this cough to leave too.

Hammer hi row 1 arm
4.5ppsx11
4pps x 11

Rack pull
455x8

Pullups rest pause
+35lbs x 5
BWx6/2

Rear laterals ~20-30 sec rest
20x20/20/12

Concentration curls
25x20/10 back 2 back
20x15/8 back 2 back

DB preacher curl
15x20/15/13

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[samgraves82]

2/16 legs C
Oh boy my legs are sore today. Had a damn good session yesterday. Didn't drop weight but really slowed everything down cause I was getting a little fast. Caused me to lose a couple reps on leg extensions but that's all an d worth it. Legs was juicy AF after tho.

Seated hams
250x15/5/2

Leg extensions
195x14/5 and 165x5 rest pause

Pivot leg press
8pps x 16
7 +10lbs x 15

Calves 2 sets

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[samgraves82]

2/18 push A
Well, as bad as I hate to admit it, I'm having to give up any str8 bars for a minute on any chest pressing. Strained snow couple weeks ago and even the smith got me last time. I'll test it a few weeks and try again. All hammer strength and dumbbells for now.

Hammer decline(how TF am I stronger with free weight?!)
3pps x 11/8 +3

25° DB press
100x16

Pec deck

Pro squat shoulder press
50x10
25x12

DB laterals
30x21 +8

25x12 drop
20x13 drop
15x15

DB skulls
30x12
25x15

V bar press down
70x22/15
60x21

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[samgraves82]

The gym I was at had shit lights so just took pix at home. Imma couple days behind and I'll be on deload rest of week. Gotta get this body healed up. Not too long till it time to start prep

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[samgraves82]

Got some back in a the Arnold tonight. Finally a decent workout. We'll be back on track Monday.

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[samgraves82]

3/9/26 legs A
Alright boys we back at it full swing and officially week 1 of prep. 14 weeks out.
Finally gotta proper leg session in. Been a long 2 weeks .

Seated hams
240x16/5/4

Leg extensions
195x23/8/5

Dynabody pro squat
5pps x 12

Standing calves
1 ball buster set

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