LOG: BACK TO BARBELL BASICS

[samgraves82]

Nice rebound after that deload...and yea I also pretty much took one myself as I was laid up with flu and a damned stomach bug. A deload's good as you been pushing hard lately, Sam.

Thanks man. I hate having the flu. Just miserable and useless for up to 2 weeks

 

[Jbswole40]

I don't like deload but it's necessary..it may be time for me

 

[MindlessWork]

Thanks man. I hate having the flu. Just miserable and useless for up to 2 weeks

Yeah there's a flu bug going around and I had it over the weekend myself.

 

[MindlessWork]

I don't like deload but it's necessary..it may be time for me

Forced deloads you have no choice like when you get sick or getting a major injury. Normally I take a week off every 3-4 months and basically do cardio or light weight.

 

[samgraves82]

I don't like deload but it's necessary..it may be time for me

Take ya one. Drop the volume in half for a week

 

[MindlessWork]

How you doing today Sam?

 

[samgraves82]

How you doing today Sam?

Swimmingly. Yourself?

 

[MindlessWork]

Swimmingly. Yourself?

Great. I am feeling much better as well.

 

[samgraves82]

Great. I am feeling much better as well.

Good. I know with the flu even after it's gone there's that hangover period

 

[MindlessWork]

Good. I know with the flu even after it's gone there's that hangover period

Yes, and it will be rough the next few days for work and the gym.

 

[samgraves82]

Yes, and it will be rough the next few days for work and the gym.

It will, yes. But it'll pass soon enough

 

[samgraves82]

10/17 back/hams
Man I'm loving training so much right now. Another smashing workout. I feel like a broken record but it's true Everytime. Very happy with the deadlifts. Not my best but it's definitely moving up fast.

Str8 arm pulldown
80x11
70x11

Landmine rows
5.5 plates x 10
5 plates x 10

Med grip pulldowns rest pause set
170x12/5/3

Life fitness seated row
135x14/7/5

Deadlift
455x6

 

[samgraves82]

10/18 shoulders and Tris
Man I was so tired rolling into the gym and nearly didn't go but glad I did. Couldn't get the shoulder press "chair"/bench to fit in rack so just did we'll call it seated viking press machine. Actually a machine squat/pro squat. Feels better than barbell press anyway. It's heavy AF too. 75lbs feels like 185

Seated machine press
75x10
50x12

BB upright row
135x12
115x10/10

DB lateral
30x21/16/12

DB rev laterals
20x19/13/15 cheated a little on last set

Crazy rope attachment press down
40x25
50x12/7/5 rest pause set

 

[MindlessWork]

Nice workout and improvising is nice as well. Looking great big dog!

 

[samgraves82]

Nice workout and improvising is nice as well. Looking great big dog!

Although its a better feeling movement, I hate having to go off script.

 

[MindlessWork]

Although its a better feeling movement, I hate having to go off script.

True, but there's times we go off script with training.

 

[samgraves82]

True, but there's times we go off script with training.

True

 

[samgraves82]

10/19 legs and back
Not mad at today's session. Made a little bit too big of a jump on the hack squat but still got 7 reps on my heavy set. Had to crawl out from under the hack squat again after 2md set. 1/4 of the way up legs shook a bit then just shut off

Seated calves DC style set
90x11 barely

Lying ham curls 2x muscle rounds
120x4/4/4/4/4/2
95x4/4/4/4/4/5

Hack squat
4.5 pps x 7
2 plates +15lb x 21

Machine pull down rest pause
135x10/5/3

 

[CompoundLifts31]

10/19 legs and back
Not mad at today's session. Made a little bit too big of a jump on the hack squat but still got 7 reps on my heavy set. Had to crawl out from under the hack squat again after 2md set. 1/4 of the way up legs shook a bit then just shut off

Seated calves DC style set
90x11 barely

Lying ham curls 2x muscle rounds
120x4/4/4/4/4/2
95x4/4/4/4/4/5

Hack squat
4.5 pps x 7
2 plates +15lb x 21

Machine pull down rest pause
135x10/5/3
View attachment 108444View attachment 108445View attachment 108443View attachment 108442View attachment 108441

You've put on some mass bro. Damn!!!

Legs and back in one day!!! Jesus.

Sent from my moto g 5G (2022) using Tapatalk

 

[samgraves82]

You've put on some mass bro. Damn!!!

Legs and back in one day!!! Jesus.

Sent from my moto g 5G (2022) using Tapatalk

Thanks. And it was just 1 rest pause set for back is all not too bad

 

[samgraves82]

10/23 chest and bis
Another successful chest day. Added a rep to my heavy set and added 10 lbs to my back off set, same reps.

25° incline press
275x8
215x12 pause reps

Hammer incline rest pause
2pps x 10/4/2

Hi pulley fly
50x19
Rest pause 60x9/5/3

Cable preacher curl
80x16/11/9

Incline hammer curl
20x12/11/10

 

[samgraves82]

10/24 back/hams
Man it was a solid workout today. Simply smashed the log book and with ease. I did cut out 1 muscle round for hams cause I had a little irritation that was just very uncomfortable. Legs aren't quite recovered from legs on Thursday either.

Dante rows
90x12/8

BB rows(deadstop off pins)
185x11/10 finally felt my rows the way it supposed to.

Hammer hi row rest pause
3pps x 11/6/4

Seated cable row rest pause
170x11/5/4

Rack pull
500x8

Seated ham curl muscle round
165x4/4/4/4/4/5

 

[MindlessWork]

Super Sam! Nice job man..

 

[Jbswole40]

500lb rack pull..
You the man..
Looking good sam.

 

[samgraves82]

Super Sam! Nice job man..

Thanks man

 

[samgraves82]

500lb rack pull..
You the man..
Looking good sam.

Thank you. It's getting back where I want it. When I left it I was at 585 and at this rate it'll be back there in no time. I'll go 545 next time and see what happens. See no reason why I can't get at least 6 reps with it.

 

[Jbswole40]

Thank you. It's getting back where I want it. When I left it I was at 585 and at this rate it'll be back there in no time. I'll go 545 next time and see what happens. See no reason why I can't get at least 6 reps with it.

I finally ordered a log book..
About to really track progress

 

[samgraves82]

I finally ordered a log book..
About to really track progress

Good. I'd be lost without mine. Forgot mine laying at gym the other day and damn near had a panic attack. It wasn't touched thankfully when I got back to do my personal training. Just 1 more reason to keep a log here and 1 other forum

 

[samgraves82]

10/26 legs
Eventually had a good day. Nothing seemed to be hitting right today until it did. Working sets were fine but all warm ups were trash. Especially squats. Damn near walked away from them they felt so "off" today. Lungs def got me again. They gave out before my legs did. Had probably 3 or 4 more reps in my legs but lungs weren't having it. Calves took a hit today but everything else made progress.

Seated calves DC style
90x8

Seated hams muscle rounds X2
165x4/4/4/4/4/4
140x4/4/4/4/4/4

Squat
315x9

Leg ext rest pause
100x10/7/6/5

 

[CoffeeS]

10/26 legs
Eventually had a good day. Nothing seemed to be hitting right today until it did. Working sets were fine but all warm ups were trash. Especially squats. Damn near walked away from them they felt so "off" today. Lungs def got me again. They gave out before my legs did. Had probably 3 or 4 more reps in my legs but lungs weren't having it. Calves took a hit today but everything else made progress.

Seated calves DC style
90x8

Seated hams muscle rounds X2
165x4/4/4/4/4/4
140x4/4/4/4/4/4

Squat
315x9

Leg ext rest pause
100x10/7/6/5
View attachment 109516View attachment 109515View attachment 109514

Nice HAMS!