LOG: BACK TO BARBELL BASICS

[samgraves82]

Good crushed ice for shakes too!

Looking lean and mean Sam.

Thanks brudda

 

[samgraves82]

It's def deload time. I didn't even wanna go to the gym today but forced it. Deadlift went well but what I did do was so heavy. Today only did str8 arm pulldown, 1 set of landmine rows 5pps x 15, and 1 set deads. Did pull 475x6 tho. I'll be taking it easy the rest of week.
Yesterday was basically just a repeat of last time.

 

[samgraves82]

12/26 upper body
Well after 5 days completely out of the gym finally went back in today. Me and the homie took a small road trip to a kick ass gym in the general area. Pretty sure 95% of the equipment is arsenal. I know there's some westside barbell pieces in there too along with comp benches and a mono lift for the powerlifters. Awesome gym. There's some big boys in there too! Got off to an extremely slow start for some reason but it all came together eventually. I did
2 sets DB rows
2 sets DB presses
1 set incline Smith
1 rest pause incline Smith
2 sets lat pullover machine
2 sets standing machine shoulder press (cool ass machine)

 

[Jbswole40]

12/26 upper body
Well after 5 days completely out of the gym finally went back in today. Me and the homie took a small road trip to a kick ass gym in the general area. Pretty sure 95% of the equipment is arsenal. I know there's some westside barbell pieces in there too along with comp benches and a mono lift for the powerlifters. Awesome gym. There's some big boys in there too! Got off to an extremely slow start for some reason but it all came together eventually. I did
2 sets DB rows
2 sets DB presses
1 set incline Smith
1 rest pause incline Smith
2 sets lat pullover machine
2 sets standing machine shoulder press (cool ass machine)

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Nice ,u documented the session?..
Looking great bro..5 days no gym is alot,I would be stir crazy

 

[samgraves82]

Nice ,u documented the session?..
Looking great bro..5 days no gym is alot,I would be stir crazy

No I didn't document it. Just did what my buddy does. More of just get back in the swing of things and hang out with me bro. Get back into my routine on Thursday.
I've never taken 5 whole days off, ever. Aside from having flu or COVID a couple times.

 

[Halfi]

L

12/26 upper body
Well after 5 days completely out of the gym finally went back in today. Me and the homie took a small road trip to a kick ass gym in the general area. Pretty sure 95% of the equipment is arsenal. I know there's some westside barbell pieces in there too along with comp benches and a mono lift for the powerlifters. Awesome gym. There's some big boys in there too! Got off to an extremely slow start for some reason but it all came together eventually. I did
2 sets DB rows
2 sets DB presses
1 set incline Smith
1 rest pause incline Smith
2 sets lat pullover machine
2 sets standing machine shoulder press (cool ass machine)

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Looking Good bro

 

[samgraves82]

L

Looking Good bro

Thanks man. Shitty camera work tho

 

[MindlessWork]

Nice ,u documented the session?..
Looking great bro..5 days no gym is alot,I would be stir crazy

No doubt..only time I ever was out of the gym for 5 days was illness or travel

 

[samgraves82]

No doubt..only time I ever was out of the gym for 5 days was illness or travel

Me too up until this point

 

[samgraves82]

12/27 shoulders and Tris
Even tho I did upper body yesterday, I went in and did shoulders/Tris anyway just to get back on routine. It felt like my whole routine was just outta wack from taking the 5 days off and then doin a whole upper body workout. Things went so much better today vs yesterday. Gotta massive pump too. All the food from yesterday came in handy.

Smith press
225x10
185x10

Cable upright row
150x20/15/12

Cable laterals
40x12
35x12
30x15

Rev pec deck
90x21/18/12

Lying DB extension
35x11/9
30x11

Crazy rope attachment pressdowns
50x13/16/12

 

[samgraves82]

12/30 legs/back
Man it felt great to really hit legs. This gd adductor problem just will not go away and it's really starting to piss me off. Seemed like it was getting better till I was acting like an asshole 2 weeks ago and tryna squat 405, well did but only 3 reps, too heavy. Figured giving them a week totally off would hell but that's a big fat negative. It's killing my depth on leg press too. Just too damn painful to go below a certain point. Which is odd cause hack squat and BB squat gets to or below parallel no problem. I guess it's always been that way to a degree. Anyways,

Seated calves
45x20
70x14/11/12(last set wasn't as slow as others)

Seated ham curl 2x muscle rounds
150x4/4/4/4/4/3
130x4/4/4/4/4/5

Leg press
7pps x 12
5pps x 15

Med grip pulldowns w/mag grip
Rest pause
60x10/7/5 (double cable. Felt heavy AF gotta decent quick pump tho. Did em stupid slow)

 

[JC33]

See some veins popping out of the quad. Good work bro

 

[samgraves82]

See some veins popping out of the quad. Good work bro

Thanks brudda

 

[MindlessWork]

See some veins popping out of the quad. Good work bro

Cockbody in the making!

 

[samgraves82]

Cockbody in the making!

Yup

 

[CompoundLifts31]

12/27 shoulders and Tris
Even tho I did upper body yesterday, I went in and did shoulders/Tris anyway just to get back on routine. It felt like my whole routine was just outta wack from taking the 5 days off and then doin a whole upper body workout. Things went so much better today vs yesterday. Gotta massive pump too. All the food from yesterday came in handy.

Smith press
225x10
185x10

Cable upright row
150x20/15/12

Cable laterals
40x12
35x12
30x15

Rev pec deck
90x21/18/12

Lying DB extension
35x11/9
30x11

Crazy rope attachment pressdowns
50x13/16/12

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Sam, big changes bro!!! I check in from time to time!

Whose your coach?

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

 

[samgraves82]

Sam, big changes bro!!! I check in from time to time!

Whose your coach?

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

Thanks man. Appreciate that. I use montego1 from right here at asf

 

[samgraves82]

1/1/24 chest/bis
Now that's a workout I can be proud of finally. These last few weeks had me down in the dumps. On top of that, got an all time personal best on flat bench today, 325x8. I dunno what it is about this gyms Smith machine but I lose about 30lbs of strength when I'm on it. It is a different brand and has the sloped angle vs the str8 up and down one I'm used to. Used a fly machine too that I'm not used too, life fitness I think. I don't like it. It's light AF until the last few inches and then it's like 40lbs more resistance all of a sudden. MIGHT have had another rep on bench press, MAYBE, but used a new spotter and didn't wanna find us in an awkward situation especially with all the horrible spots I've seen lately. Anywho,

Flat BB
325x8
250x13 paused reps

35° incline Smith rest pause set
225x9/3/2

Machine fly
70x15
Rest pause 70x10/8/6

DB curls palms up whole time
30x15/10/6

Incline hammer curl
25x7
20x8/9 cheated a bit last set

 

[samgraves82]

1/3 back and hams
Man, switching to 2nd shift is been rough on me. Tired af. Had a really good session at gym for most part at least. Didn't have deadlifts in me tho by the time I got to em. Pulled 405 once and it was so heavy so I just moved on tk hams. Posting at work on break so just took a pic of log book. Switched up On landmine rows. Slowed it waaay down and pause at top. Much better but hit to the ego on weight tho.

 

[samgraves82]

1/5 shoulders/ Tris
Today was decent. Was in a bit of a hurry and was a little weak/tired due to the shift change but I expected that and will probably take a couple weeks to fully get used to it. Ended up with a nice pump and virtually no rear delt pain. Went a little too heavy on first set of Smith press. Keep forgetting to lower the weight whennu use this Smith machine.

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[samgraves82]

1/7 legs
So, I haven't been to the gym on a weekend day in over a couple years and since then got a membership at a 2nd gym. So today was hack squat day so I had to go to that gym cause theirs is so much better. Anyway, I walk in and one of the members j know says, WTF you doin(looked at his watch) you've got exactly 56 mins to get a decent pump. WTF!!! This is also the gym I train at so I should've known they close at 6 on Sunday but I had no idea. Hell, I even scheduled a makeup session with a client for 7:00 .
So I'm not happy with the progress I've been making with my quads so I'm gonna switch the approach a bit. Mainly, squat variant first, leg press, then some isolation movement. Moved my feet closer together to hit the quads a bit more on hack squat. Costed me a few lbs/reps but got what I wanted out of it so worth it imo. Ran out of time so didn't get my isolation work in but the pump was better than usual regardless.

Hack squat
4.5 pps x 7
2.5 pps x 18

Leg press
4 pps x 15/9

Gym closed so no time for pix. Had to make a couple stops on way home but still had a bit of a quad pump.

 

[MindlessWork]

You got noticeably leaner and not too shabby for a rather half-assed workout. A bad workout is better than no workout just sayin'!

 

[Jbswole40]

1/7 legs
So, I haven't been to the gym on a weekend day in over a couple years and since then got a membership at a 2nd gym. So today was hack squat day so I had to go to that gym cause theirs is so much better. Anyway, I walk in and one of the members j know says, WTF you doin(looked at his watch) you've got exactly 56 mins to get a decent pump. WTF!!! This is also the gym I train at so I should've known they close at 6 on Sunday but I had no idea. Hell, I even scheduled a makeup session with a client for 7:00 .
So I'm not happy with the progress I've been making with my quads so I'm gonna switch the approach a bit. Mainly, squat variant first, leg press, then some isolation movement. Moved my feet closer together to hit the quads a bit more on hack squat. Costed me a few lbs/reps but got what I wanted out of it so worth it imo. Ran out of time so didn't get my isolation work in but the pump was better than usual regardless.

Hack squat
4.5 pps x 7
2.5 pps x 18

Leg press
4 pps x 15/9

Gym closed so no time for pix. Had to make a couple stops on way home but still had a bit of a quad pump.

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Nice 4.5pps.
I'm at 4 for 11rep..
I hit pendulum today,whole different animal..I been playing with different foot placement also..

 

[samgraves82]

Nice 4.5pps.
I'm at 4 for 11rep..
I hit pendulum today,whole different animal..I been playing with different foot placement also..

It was ok. Last time I went 4.5 plates I think I got 10 but bringing feet in made it like a whole new exercise.
I haven't gotten to use a true pendulum yet but really want to.

 

[samgraves82]

You got noticeably leaner and not too shabby for a rather half-assed workout. A bad workout is better than no workout just sayin'!

You're exactly right. Wasn't exactly a bad workout just didn't get to do last movement.
I seem to be growing into this weight nicely. Scales still going up slightly every week too

 

[Jbswole40]

It was ok. Last time I went 4.5 plates I think I got 10 but bringing feet in made it like a whole new exercise.
I haven't gotten to use a true pendulum yet but really want to.

I forget what co. Makes the one we have..
Right foot placement def changes things for me ,hack and leg press..big change in weight

 

[samgraves82]

1/10 back/hams
Gotta pretty damn good one in today. My legs are still toast tho. So far this week at work I've gotten 31,000, 36,000, and 40,000 steps in at work and I'm fuckin fried. Just gotta survive it till Saturday! It's cold as fuck down here in the south east Appalachian mtn vicinity and my log book is in the car so I'm not goin after it cause I just got out shower and I'm fuckin tired. I do remember I hit all the reps I wanted except 1 and got 525x8 on rack pulls at the end.

 

[samgraves82]

1/13 shoulders/Tris
Gotta really nice shoulder pump and zero rear delt pain, win win. On my pressing movement I just did sets of 15 in 25lb increments till I couldn't do 15 no more.

Squat machine press
0/25/50/75 x 15
100x14

Cable laterals
40x15/12/10
30x15

Rev pec deck
105x25/16/13/13

Cable pressdowns
70x20
Rest pause 70x11/6/4
This the squat machine I used

 

[samgraves82]

Put in a good one tonight. These gd quads gonna grow whether they like it or not!! I tried to squat with barbell but my shoulders just won't allow it. I love the lift but I'm gonna have to bid it farewell, at least for now until I get this shoulder shit sorted out. I'm subbing in the same machine squat you saw me use last night for shoulders. I've used it before and liked it and think imma like it again.

Seated ham curl 2x muscle rounds
180x4/4/4/4/4/3
165x4/4/4/4/4/2

Machine squat
4pps x 13
3pps x 18

Leg press
5.5pps x 8
4.5pps x 18

Med grip pulldowns
3x12x120

 

[samgraves82]

1/14 chest/bis
Wasn't a bad workout but wasn't great. Would e liked to have a rep or 2 here and there. Couldn't keep my butt down on the hammer decline today for some reason and lost a couple reps.
25° Smith press
325x7
250x13 pause reps

Hammer decline rest pause set
3pps +20 x 12/4/3

Incline fly
50x18
Rest pause 50x8/5/4

Str8 bar cable curl
110x22
Rest pause 120x12/7/5

Incline hammer curl
25x14/15