LOG: BACK TO BARBELL BASICS

[samgraves82]

Forgot to post my log yesterday. Did back/hams and remember I had a good one. Don't have my book on me but I do remember my RDLs were a tad too heavy. Too big of a jump. Got 405x10 tho. Was running late so no pix.

 

[Montego]

Getting thiccc

 

[samgraves82]

Getting thiccc

Thank u sir!!

 

[samgraves82]

1/19 shoulders/Tris
I gotta nasty, painful pump in the shoulders today, gd!!!
Smith press
225x12
185x10

Machine laterals
120x13/10
110x10
100x8

Machine rear delts
80x12/11
70x13/11

Crossbody tri pressdowns
30x15/15/10

 

[samgraves82]

1/20 legs
Quads smoked!!! Not a single line left in em they so pumped. That's all I'm saying.

Seated ham curl 2x muscle rounds
180x4/4/4/4/4/4
165x4/4/4/4/4/5

Pivot legs press
9pps +10 lbs x 14
8pps +10 lbs x 10

Leg ext 2x rest pause sets
120x11/9/7
105x13/7/4

 

[samgraves82]

1/22 chest/bis
Gd the chest was hitting today. I could've left after 2nd set and felt fine with it, but I didn't obviously. Too be so tired(like yawning during warmups tired) it sure went great. People bash the BB bench press but it hits awesome for me and is a great movement for me Indo t care what no body says. Just for that I'm a tear a pec next time j do it

Flat BB press
330x8
260x11 paused reps

35° Smith press rest pause set/pause reps
245x10/4/3

Pec deck
105x13
Rest pause 90x12/8/7

Palms up DB curls
25x20/12/10

 

[samgraves82]

1/24 back/hams
Had a pretty decent day. Pump was really good but not terribly happy with my deadlifts. Would've really liked one more rep and 2nof the reps were a little more bouncy than usual. Nothing too bad tho. Got 1 less rep than last time BUT this was with a stiff bar and was at end of workout instead of 2nd. Would've liked to match the reps but it's all good. Didn't use my landmine either, used the t bar instead. Tired of wasting all the energy to set it up and clean it up. This gym doesn't have one so have to use my own. And yes the weight has been nearly cut in half but with is weight and the slight pause I'm feeling it sooooo much better!!

Str8 arm pulldown
70x12

T bar row(slow reps w/ slight pause)
3 plates x 11/7

Med grip pulldowns rest pause set
160x13/5/4

Hammer low row rest pause
2 plates +10lb x 15/7/4

Deadlift
475x5

 

[samgraves82]

1/26 shoulders/Tris
Shoulders and Tris pumped AF tonight. I really gotta learn to flare my lats out when doing the hands on hips.

Smith press
225x10
185x15

DB laterals
30x25/16/12
25x15

DB rev laterals
20x20/16/16/20 took long rest before last set

Cable overhead extension
60x25
Rest pause
70x15/8/4

Pressdowns
60x8 started to get cramp
50x15

 

[samgraves82]

Gotta nasty pump today but the workout itself just didn't feel great. Well. The squats didn't. This gd adductor made me stop just short of parallel and I don't like it. I'm so inflexible in my shoulders that my shoulders hurt after. Things were going good when I had the safety squat bar finally but now it's gone. Hell I wasn't even supposed to squat this week but the gym I hack squat at closed in 45 mins so had to go to other gym and that hack is shit!!

Seated ham curl 2x muscle rounds
185x4/4/4/4/4/3
170x4/4/4/4/4/6

BB squat
365x6
225x15

Leg press
5.5 pps x 10
4.5pps x 21

 

[samgraves82]

1/29 chest bis
Boy I fucked my chest and biceps all the way up today. I was supposed to do 2 bicep movements but the preachers were hitting so good I said fuck it and just stayed on it. J dropped the weight on the hammer press(unplanned) but the reps were so much better and actually hits the pecs at least as well.

25° BB press
295x7
240x12 paused

Hammer flat rest pause set
2pps x 9/5/3

Flat cable fly
50x13
Rest pause set 50x8/5/4

Cable preacher
100x15
90x11
80x10
70x11
60x13

 

[samgraves82]

1/31 back/hams
Sorry I got busy AF last night then after some playtime with my lady I was just too tired to do shit. Anyways, yesterday went amazing. Tried some new things, mainly just rep scheme. No rest pause sets and did 3 str8 sets instead and my hammer hi rows were single arm. GREAT DECISION. Used a d-handle instead of the machine handles, kept my body squared up with pad, and pulled straight down and not down and back and I could actually feel my lower lats contract along with my mid back. Such a welcomed feeling as I never feel this. Made sure I controlled the negatives real good too. I had the most wonderful full back pump!!! I don't know what the hell happened to my rack pulls tho. Last time got 525x8 but 495 wouldn't budge off the rack for me yesterday. I did more volume on the way to rack pulls but I don't believe that was it. Maybe that would e costed me a rep or 2 but not 120lbs. I am still adjusting to training this early. Still adjusting to the shift change in general. Figured I'd be used to it by now but I'm honestly still struggling. I'm gonna blame it on just being tired and sleepy.

Dante row
60x11(did 3 warm up sets all 12 reps)

BB row
225x13/10

Hammer Hi row
3pps x 9
2.5pps x 9
2pps x 10

Seated cable row w/ ez bar
200x7
180x8
160x9

Rack pull
405x9 dead stop reps

Seated hams
120x14 (3 warm up sets all 10 reps each)

This is my h.s. hi row set up.

 

[samgraves82]

2/2 shoulders/Tris
I think I might have had the best shoulder pump I've ever had tonight!!! Them bitches were full as fuck all the way around. Shit was hitting just right. Triceps got a kick ass pump too, and fast!!!

Shoulder press on pro squat
Top set 100x15
Did 15 reps with 0/25/50/75 lbs on way up

Cable laterals
42.5x15/15/12
325.5x12

Rev pec deck
120x21/16
105x15/12

Crazy rope pressdowns
70x21/12/8/6

 

[Battousai]

Looking good, definition is coming out.

 

[samgraves82]

Looking good, definition is coming out.

Thanks batt

 

[samgraves82]

2/3/24 legs
Boy I hammered them Dawgs good today. Nuff said!!!
Seated calves
70x15/12

Lying ham curls 2x.muscle.rounds
145x4/4/4/4/2
120x4/4/4/4/4/2

Hack squat
4.5pps x 9
2.5pps x 20

Leg ext rest pause set
90x11/6/4

 

[samgraves82]

2/6 chest bis
I'm super tired tonight so this gonna be a quick post.

25° Smith press
325x8
255x11 pause reps

Flat DB press
100s x 13/7

Incline cable fly
50x16
Rest pause set 50x9/5/5

Str8 bar cable curl
120x21
100x16
80x18/14

 

[samgraves82]

/7 back/hams
I was very tired today and everything felt so heavy!! Everything went pretty decent till I got to RDLs and I really shit the bed, BAD!!

DB PULLOVER
85x11

Arsenal chest supported row
55pps x 12
45pps x 9

Pullups
BWx12/5/3 str8 sets

1 arm hammer rows
100x8
90x8
80x8

RDLs
315x11 yea, shit the bed

Standing ham curl
25x20
50x9
25x15

 

[samgraves82]

2/9 shoulders and Tris
Nice nice workout. Something didn't add up on the tricep pressdowns tho. Thank I wrote it down wrong last time cause you don't just gain 10 reps

Smith shoulder press
225x13
185x13

Machine laterals
120x15/11/11/8

Machine rear laterals
80x13/12/12/8

Crossbody pressdowns
30x25/20/16

 

[samgraves82]

2/11 legs
Banged out a pretty good one tonight. Legs were pretty damn vascular after this one. Had a slight cramp after got home but it was nothing. These rest pause sets on leg extensions fuck me up.

Seated ham curls 2x muscle rounds
185x4/4/4/4/4/3
170x4/4/4/4/4/5

Pivot leg press
9 pps +10lbs x 15
8 +10lbs x 12

Leg ext 2x rest pause sets
125x13/10/8
110x13/7/6

 

[samgraves82]

2/12 chest and bis
The mother fucker touched my gd bar on a rep that I was no doubt gonna finish. Everybody should be mandated to take a spotter class, just saying. The gym is neutral ground for any and everybody, race , belief, trans, blac, white, whatever, everybody's welcome except the bar touchers. Exile all of em to planet fitness!! Rant over.
I think I may have had the bench on wrong incline last time on Smith machine cause that weight was heavy AF today. BEat the log book, barely tho.

Flat BB press
335x6
260x12 paused

35° Smith press rest pause set
245x11/4/3 completely dropped bar on myself last rep

Pec deck
105x16
Rest pause 105x12/6/5

Palms up DB curls (these were hitting right today just just kept doin em)
30x14
25x13/10
20x/9/8

 

[samgraves82]

2/14 back
I had a great workout last night. My lady even worked out with me. Haven't done that together in a while and it was nice. My backs even sore today and that doesn't happen often. It always sore to the touch but not just sitting there.

Sr8 arm pulldown
75x12

T row (this new tempo is blowing my back up instantly!!)
3.5 plates x 12/8

Med grip pulldowns rest pause
180x10/6/3

Hammer low row rest pause
2.5 pps x 12/6/3

Deadlift
475x6

Made an adjustment to my back double and can finally actually see some bicep. Imma keep working on it

 

[samgraves82]

2/16 shoulders and Tris
Did good today, beat the log book in everyway and gotta juicy pump, win/win.
Smith press
230x11
190x15

DB laterals
30x26/17/13
25x16

Db rev laterals
20x20/18/16/20 last set lotta cheat reps

Cable overhead ext
70x25
Rest pause 70x13/6/4

Pressdowns
50x16/14

 

[Jbswole40]

Looking great bro

 

[samgraves82]

Looking great bro

Thank you big dawg

 

[samgraves82]

2/19 legs
Had a decent day today. Beat the book on my muscle rounds for hams. Lost a few reps on my first set of machine squats BUT I added 90lbs to it. Made up for it and gained 6 reps i think on my back off set so......

Seated calves
3 str8 sets

Seated hams 2x muscle rounds
185x4/4/4/4/4/4
175x4/4/4/4/4/3

Machine squat
5pps x 8
3pps x 24

Leg press
5pps +35pps x 12
5pps x 11

 

[samgraves82]

2/19 chest/bis
Gnarly ass chest day!! All goals met and even surpassed one. And nobody touched my gd bar this time either

25° press
295x8
245x11 paused

Hammer flat rest pause
2pps x 12/5/3

Hi pulley fly(had to share cables so did straight sets )
50x20/12/8

Cable preacher curl
100x16
90x12
80x11/10
70x13

 

[samgraves82]

2/21 back
Man everything was hitting so well yesterday. My legs were still so fuckin sore from leg day tho so I didn't even attempt to do my ham curls. They're just now feeling better today. I switched BB rows for Smith rows. For whatever reason the the BB row just isn't hitting for me. Dunno what happened cause they used to be just a good movement for me.

Dante row
60x13

Smith row
225x12/9

Hammer Hi row
3pps x 10
2.5pps x 10
2 pos x 11

Seated cable row
200x8/9 not sure how that happened
180x8

Rack pull
495x10

 

[samgraves82]

2/23 shoulders and Tris
Boy I didn't feel very strong today but the reps kept coming and even made progress so whatever I guess.

Shoulder press(on pro squat machine)
0x15, 25x15, 50x15, 75x15, 110x12

Cable laterals
42.5 x 15/15/14
32.5x14

Rev pec deck
120x23/17
105x17/13

Pressdowns w/ crazy rope
70x22/13
60x12/8

 

[samgraves82]

2/25 legs
Had a good ass session tonight but I've had horrible chest pain since I finished. It was bad earlier and had me a little paranoid. Lost a rep hack squatting but added 20lbs to it Soni guess that's still a win. Added reps everywhere else tho with same weight as lat time.

Lying ham curls 2x muscle rounds
145x4/4/4/4/3 +1 rep
120x4/4/4/4/4/4 +2 reps

Hack squat
4 plates +35 per side x 8
2.5 pps x 21 that's +1 rep

Leg ext rest pause set
90x12/8/5 +4 total reps

View attachment 125367

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[391007]

Ain't no pump like a post show pump!!!
So I went fairly hard but not balls out yet. Really surprised myself yesterday when doing chest. Haven't barbell bench pressed in several months but ended up just quitting after I got 315x5. In 6 weeks I'm gonna be as strong or stronger than I ever was. I didn't write anything down yet but I think this is accurate. Oh, back to my old home gym this week as well. So today I did

Cable pullover
70x8
60x9

Deadlift
405x6(had plenty more but no tryna be an asshole yet)

Landmine row
5 plates X 9
4 plates X 10

Pulldowns
160x10/8

Seated cable row
130x10/7

Seated hams
150x8/4/2(I think) DC rp set

Let me give you the most important training rule.

Don't fuck the woman in the gym you work out at.

I train at more of a body building gym so the females in there I have no attraction to girls who become men in appearance.

So I can work out in peace and not have some cunt I mean woman fucking my work out up. Coming over needing to share her thoughts with me.

Good deal bro. You going to have skirt fighting over you.

I have a girl friend and she works out at a fitness club.