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LOG: BACK TO BARBELL BASICS

11/9 legs
Man I love when my old training partner is around. With his help I was able to squeeze out 4 extra assisted reps on my first set of hack squats. It costed me a few reps on my 2nd set but I think it was a positive trade off. Broke even on my seated calf raises but got one extra rep on first hamstring muscle round, 5 lbs in 2nd round and -1 rep, and got 3 extra reps on first set of hacks before the assisted reps. Had a stupid quad pump too. Literally couldn't flex them till I got home. I tried!

Seated calves
90x11 DC style

Lying hams muscle rounds
120x4/4/4/4/4/3
100x4/4/4/4/4/4

Hack squat
4.5 pps x 10 +4
2pps +20ps x 13

Screenshot_20231109-165742.jpgScreenshot_20231109-165757.jpgScreenshot_20231109-165807.jpg
 
samgraves82 said:
11/9 legs
Man I love when my old training partner is around. With his help I was able to squeeze out 4 extra assisted reps on my first set of hack squats. It costed me a few reps on my 2nd set but I think it was a positive trade off. Broke even on my seated calf raises but got one extra rep on first hamstring muscle round, 5 lbs in 2nd round and -1 rep, and got 3 extra reps on first set of hacks before the assisted reps. Had a stupid quad pump too. Literally couldn't flex them till I got home. I tried!

Seated calves
90x11 DC style

Lying hams muscle rounds
120x4/4/4/4/4/3
100x4/4/4/4/4/4

Hack squat
4.5 pps x 10 +4
2pps +20ps x 13

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Nice sammy..looking good
I finally hit 8 rep on hack 4pps.
 
Looking good Sam. Hope all is well and thank you again for referring me to ASF. It's been awesome.
 
This weekends check-ins with coach. Having a fat morning sitting at 209lbs. +2 lbs from last week So I'd say next week will prob be about same weight. Aside from the lighting and my shitty posing making one leg look half the size of the other I'm stoked about these progress pix. Posing is hard at 3am str8 outta bed before work.
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samgraves82 said:
This weekends check-ins with coach. Having a fat morning sitting at 209lbs. +2 lbs from last week So I'd say next week will prob be about same weight. Aside from the lighting and my shitty posing making one leg look half the size of the other I'm stoked about these progress pix. Posing is hard at 3am str8 outta bed before work.
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Click to expand...
Haha check in's are the worst. I normally have bed hair all over the place. Can't get the camera on the iPad or phone to focus. Always feel like I look like shit. Never hitting the pose correctly cause it's 4 am and I can't think. Coach probably thinks I'm an idiot. Can't redo them either cause I hit the gym then straight to work. Wish I knew how to Instagram the shit out of them
 
cdubw44 said:
Haha check in's are the worst. I normally have bed hair all over the place. Can't get the camera on the iPad or phone to focus. Always feel like I look like shit. Never hitting the pose correctly cause it's 4 am and I can't think. Coach probably thinks I'm an idiot. Can't redo them either cause I hit the gym then straight to work. Wish I knew how to Instagram the shit out of them
Click to expand...
I'm glad u feel my pain. If I had hair it be all over the place too. My face every week is just like kill me
 
SB Labs
cdubw44 said:
Haha check in's are the worst. I normally have bed hair all over the place. Can't get the camera on the iPad or phone to focus. Always feel like I look like shit. Never hitting the pose correctly cause it's 4 am and I can't think. Coach probably thinks I'm an idiot. Can't redo them either cause I hit the gym then straight to work. Wish I knew how to Instagram the shit out of them
Click to expand...
Lol I feel your pain.

@Sirnigus knows how to filter pics to bring out the best.
 
11/13 chest bis
Felt strong and juicy today FOOK YEA!!
25° BB press
285x8
225x12 paused

H.S. incline rest pause set paused reps
2pps x 11/4/3

Hi pulley fly
50x20
Rest pause 50x13/9/6

Cable preacher curl
80x20
Rest pause 80x12/8/6

Incline hammer curl
20x12/13/13

Screenshot_20231113-192838~2.jpgScreenshot_20231113-192847~2.jpgScreenshot_20231113-192854~2.jpg
 
11/14 back/hams
Soki finally found my posing miscue today. Front lat spread my feet are uneven and my right leg is out in front of my left leg making it look like there's a terrible Imbalance. There is a little difference but not nearly as bad as I'm making it look with my shitty posing. At least now that I've identified it, I can fix it. My hamstring felt a little wonky and knotted up a bit so cut out 1 of the hamstring muscle rounds. They were still a bit sore in general too. Otherwise a decent session. Still need to clean up all my rowing movement form a bit. Couldn't get a pic in at gym so pump was basically gone by the time I got home.

BB row dead stop from pins
225x12/10

Hammer hi row rest pause
3.5 pps x 9/4/3

Seated cable row rest pause
180x11/6/3

Rack pull
515x8

Seated ham curl muscle round
175x4/4/4/4/4/3

Look at my uneven feet
Screenshot_20231114-194046~2.jpgScreenshot_20231114-194103.jpgScreenshot_20231114-194115.jpg
 
11/20 chest/bis
Good day good day!!! By the end of Smith presses my chest was already wrecked and at the end of flies I felt like I was gonna pop. I was almost glad some of the blood moved to my biceps.

25° Smith press
315x9
245x12 pause reps

Hammer decline rest pause set
3pps +10lbs x 12/8/3

Seated low pulley fly
50x15
50x11/6/4 rest pause

Cable curl
100x19
110x10/6/3 rest pause

Incline hammer curl
25x16/18/20 not sure how the reps went up every set but whatever

11/20 chest/bis
Good day good day!!! By the end of Smith presses my chest was already wrecked and at the end of flies I felt like I was gonna pop. I was almost glad some of the blood moved to my biceps.

25° Smith press
315x9
245x12 pause reps

Hammer decline rest pause set
3pps +10lbs x 12/8/3

Seated low pulley fly
50x15
50x11/6/4 rest pause

Cable curl
100x19
110x10/6/3 rest pause

Incline hammer curl
25x16/18/20 not sure how the reps went up every set but whatever

Screenshot_20231120-165158~2.jpgScreenshot_20231120-165204~2.jpgScreenshot_20231120-165210~2.jpg
 
11/21 back
So I felt like holy hell outta nowhere today. I been fighting something for some days now. I kinda half assed the workout today. Just did the majority of the back work and left. Gotta nice pump while there at least.

DB pullover
Skipped

Arsenal chest supported t row
50pps x 11/7

Pullups rest pause set
BW x 12/5/4

Hammer seated row rest pause set
90x10/5/3

Screenshot_20231121-202842.jpgScreenshot_20231121-202850.jpgScreenshot_20231121-202827~2.jpg
 
11/24 legs and back
Finally had a good workout. Great workout actually. Ive just felt like shit all week it seems like. Boy I crushed the log book today tho, holy smoke.

Seated calves(different machine than usual)
95x10 DC style

Seated hams muscle rounds
180x4/4/4/4/4/5
150x4/4/4/4/4/4

Pivot legs press
8 plates +10lbs x 20/10

Wide grip pulldowns rest pause
160x12/6/4
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Nice to hear, Sam..you found your groove again and that has to be the best feeling ever. Keep crushing it!

Time for a haircut...buzz it all off haha.
 
MindlessWork said:
Nice to hear, Sam..you found your groove again and that has to be the best feeling ever. Keep crushing it!

Time for a haircut...buzz it all off haha.
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Called out!!! It right, I actually bout went and got one after gym but got lazy and hungry. Definitely going monday tho for sure
 
11/27 chest and bis
Smashed the ole tiddies today. Hit a +1 rep PR on bench press so that's cool. Felt crappy all week last week aside from 2 days so hopefully it's out of me.

Flat bench press
325x7
245x12 paused

35° Smith press rest pause/pause reps
235x10/3/2

Pec deck
90x15
Rest pause 90x14/8/4

DB curls
40x10
35x8
30x10

Incline hammer curl
30x15/12/11

Screenshot_20231127-205817~2.jpgScreenshot_20231127-205825~2.jpgScreenshot_20231127-205830~2.jpg
 

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