LOG: BACK TO BARBELL BASICS

[samgraves82]

9/18 chest and bis
Man everything was wrong yesterday up to and including car breaking down. Wrong gym, wrong bar(one of the thinner bars) and my head just wasn't in the right place and not showed in my workout. Almost everything we t wrong. Lost a rep on my heavy bench press sets, but I did gain a rep on my back off set BUT I didn't pause my first couple reps but I did catch myself and correct. Lost a few reps on my Smith rest pause set too. At least I did get a nice pump tho.

Flat BB press
315x6
230x14 pause reps

35° Smith press rest pause
230x10/2/2

Pec deck(had to work in so just did str8 sets instead of 1 sr8 set and 1 rest pause set)
90x15
100x11/8

Cable ez bar curls
30x24
Rest pause set 35x13/10/9



My new little guy

 

[samgraves82]

So I've been in the gym last 2 days but it's just been a bad training week in general. Def time for a deload. Yesterday wasn't that bad till I got to deadlifts(my last movement of the day) and I thought I was gonna pull 500 for a few reps but hell no. Barely got it up once. Military press today was same thing. 135 for 10 is all I had. Shoulder and back pumps were mediocre at best so next week is def deload week.

 

[Jbswole40]

So I've been in the gym last 2 days but it's just been a bad training week in general. Def time for a deload. Yesterday wasn't that bad till I got to deadlifts(my last movement of the day) and I thought I was gonna pull 500 for a few reps but hell no. Barely got it up once. Military press today was same thing. 135 for 10 is all I had. Shoulder and back pumps were mediocre at best so next week is def deload week.

Yea I hear you..I had an awesome week last week,then this week just isn't all there.work/stress life etc

 

[samgraves82]

Yea I hear you..I had an awesome week last week,then this week just isn't all there.work/stress life etc

Same.

 

[maxmuscle1]

9/18 chest and bis
Man everything was wrong yesterday up to and including car breaking down. Wrong gym, wrong bar(one of the thinner bars) and my head just wasn't in the right place and not showed in my workout. Almost everything we t wrong. Lost a rep on my heavy bench press sets, but I did gain a rep on my back off set BUT I didn't pause my first couple reps but I did catch myself and correct. Lost a few reps on my Smith rest pause set too. At least I did get a nice pump tho.

Flat BB press
315x6
230x14 pause reps

35° Smith press rest pause
230x10/2/2

Pec deck(had to work in so just did str8 sets instead of 1 sr8 set and 1 rest pause set)
90x15
100x11/8

Cable ez bar curls
30x24
Rest pause set 35x13/10/9

View attachment 104391View attachment 104392View attachment 104390

My new little guy
View attachment 104393

Awe ! That’s so awesome! I have my lil girl too. She is a energy ball , I had to get her a crate because she will try and play all night !

Snacks are my saving grace ! Soon when I can take her in public it will help !

Max

 

[Phill]

9/18 chest and bis
Man everything was wrong yesterday up to and including car breaking down. Wrong gym, wrong bar(one of the thinner bars) and my head just wasn't in the right place and not showed in my workout. Almost everything we t wrong. Lost a rep on my heavy bench press sets, but I did gain a rep on my back off set BUT I didn't pause my first couple reps but I did catch myself and correct. Lost a few reps on my Smith rest pause set too. At least I did get a nice pump tho.

Flat BB press
315x6
230x14 pause reps

35° Smith press rest pause
230x10/2/2

Pec deck(had to work in so just did str8 sets instead of 1 sr8 set and 1 rest pause set)
90x15
100x11/8

Cable ez bar curls
30x24
Rest pause set 35x13/10/9

View attachment 104391View attachment 104392View attachment 104390

My new little guy
View attachment 104393

You've made great progress.
Keep pushing force of nature

 

[samgraves82]

You've made great progress.
Keep pushing force of nature

Thanks Phil

 

[samgraves82]

Awe ! That’s so awesome! I have my lil girl too. She is a energy ball , I had to get her a crate because she will try and play all night !

Snacks are my saving grace ! Soon when I can take her in public it will help !

Max

I crate mine when we gone and at night. Little fucker has panic attacks or some shit couple times a night and barks and howls and wakes me up but usually stops after couple mins

 

[maxmuscle1]

I crate mine when we gone and at night. Little fucker has panic attacks or some shit couple times a night and barks and howls and wakes me up but usually stops after couple mins

Me too. I left the door open and he somehow made his way up onto my platform bed ! Lil fucker is able to jump and finagle her way into crazy places !

Max

 

[samgraves82]

9/21 legs/back
So I finally had a good training day this week on leg day of all days. Even tho I know I need to, now I don't wanna take a deload week next week. This is where you get ur money's worth from a coach. He'll set me str8 and I'll listen to him before I do myself. Anyways,

Seated calves
90x10 DC style

Lying hams muscle rounds
115x4/4/4/4/4/4 barely
95x4/4/4/4/4/3

Hack squat
4pps +5 lbs x 12(that's +4 reps from last time)
2pps +10lb x 20

Wide pulldowns
80x8/4/3


First back double bicep in history with no bicep

 

[samgraves82]

9/25 chest and bis
So I hard to prove to myself that I needed a deload the hard way and that's what I did. My lifts didn't go backwards but they didn't move forward either. Was supposed to do 25° BB press but all the racks were taken and didn't have time to wait so just did flat. 6 reps again. I def be deload g rest of week tho. Just grab a quick pump or just do 1 str8 set of each exercise and go.

Flat BB press
315x6
235x12 pause reps

Mts hammer incline
200x9/3/2 rest pause (100 per side)

Free motion cable fly
36x10/8

Machine preacher
45x18
45x9/5/4 rest pause set

Machine bicep curl(really liked this machine)
60x8/5/4 rest pause

 

[samgraves82]

10/2 chest and bis
Man it felt good to be back in the gym today. Too bad it got interrupted. Got my main work done tho. Mom had a Dr appt today that I forgot about till she reminded me right after my first set. Luckily I looked at phone cause I rarely do that. So I got my chest work done but no bis but I'll make it up Wednesday.

25° incline bench press
275x7
205x12 pause reps

Hammer incline rest pause
2pps x 9/4/2

Pec deck
90x12
Rest pause set 90x8/5/3
View attachment 106162View attachment 106163View attachment 106164

 

[samgraves82]

 

[samgraves82]

10/3 back and hams
Today was a great day as far as the log book goes but my pump wasn't great. I have to assume it was because of my form cause everything else was in check . Did get a sick pump in my hams tho.

Dante row
80x12/10

BB row
245x13/7

Hammer hi row rest pause set
3pps x 9/5/4

Ez bar seated cable row rest pause set
160x10/5/4

Rack pull
495x6

Seated ham curl
2x muscle rounds
165x4/4/4/4/4/3
135x4/4/4/4/4/3

 

[samgraves82]

Shoulders and tris
Well I complained about not having a great back pump yesterday but gd is my upper back sore today. Had a pretty good shoulder day today.

Smith press
195x12/9

Smith upright row
165x15/12/8

Machine laterals
100x12/15/11(had to get a feel for the machine first set)

Machine rear delts
70x12/8/8

DB tri ext ret pause set

 

[samgraves82]

10/5 legs back.
Soni reintroduce BB squats today and they went pretty well for not squatting in probably over a year. BB squatted more than I been Smith squatting. Make that make sense. I did notice, just like before I stopped before, my lungs gave out before my legs did. I did aggravate the adductor on my warm up but fixed my foot positioning and took care of that. Only did 1 set tho just to be sure. Will add my usual 20+ rep set next time. Gotta lot better quad pump than I expected too. The 2 muscle rounds put a crazy pumpkin hamstrings as usual.

 

[samgraves82]

10/9 chest and bis
MAN, I had a wonderful session today. Crazy ass pumps. Decided to drop my incline DB/incline hammer workout for the one I did today. I've never given a decline press a fair shake but that's gonna change now. Smith press juts too well to just be doing it once every third week. Could say the same for my barbell presses too I suppose but I really like have the Smith press as my first heavy movement of the day sometimes and not just a supplemental movement. Anyways, the workout went like this.

25° Smith press
295x8
225x12 paused reps

Hammer decline rest pause set
3pps x 10/5/3

Hi pulley fly(usually a str8 set and a rest pause set but had to share so just did 3 str8 sets)
50x15/8
40x14

Cable preacher curl
60x20
70x12/8/6/5 rest pause 2 narrow & 2 wide grip

Incline hammer curl
20x14/14

My fuckin biceps are trash!!!

Sick chest pump tho

 

[Stri8tedGod]

Subbed! I’ve always had a hard time getting my biceps to grow as well. It seems like I’ve got a harder time gettin that mind muscle connection with them.

 

[samgraves82]

Subbed! I’ve always had a hard time getting my biceps to grow as well. It seems like I’ve got a harder time gettin that mind muscle connection with them.

Same here

 

[Dano22]

More dog pics !! Awesome pup

 

[samgraves82]

More dog pics !! Awesome pup

He's growing like a weed.

 

[samgraves82]

10/10 back and hams
I got to say this was the best and smoothest back workout I've had in ages. Unreal pump, destroyed the log book, and everything was just hitting right. Switched out 1 exercise. Subbed on the hammer machine row for the arsenal seated row. The arsenal just wasn't hitting right any more.

DB pullover
80x10

Arsenal chest supported t row
40pps x 12/6

Pullups rest pause
Bwx11/3/3

Hammer seated row rest pause set
80x9/4/3

DB RDL
120X7

Lying ham curls 2x muscle rounds
130x4/4/4/4/2
95x4/4/4/4/4/2

 

[samgraves82]

10/11 shoulders and Tris
Sorry I got lazy yesterday and didn't post nothing. Had a gnarly pump tho. Pump was about gone hy the time I got to pix. My lady was doing a couple exercises upstairs and in rolled her ex, the one she left for me, so after a few mins he was making her uncomfortable so I had to go sit with her while she finished a couple exercises. Didn't affect my workout since I was done tho. And luckily he chose to not make a scene. If this would've happened a year and a half ago or longer shit may have went down much different. Anyways, smashed the log book in every way except for cable laterals but I sort of seen that coming since the stuff before them went extremely well. I didn't record any sets because at first there was a group of young girls working out literally right beside me during my pressing and I was trying to hurry while doing upright rows so my girl could get in and do her glute kickbacks since there was a guy on the other side of cable station.

Smith bhn press
195x12
185x8

Cable upright row
150x16/13/10

Cable lateral raise
35x12/10/9

Rev pec deck
105x21/15/8

Rope press down
50x26
Muscle round set 60x4/4/4/4/4/6

 

[samgraves82]

10/12 legs and back
It's 9:45 and I gotta be up at 3:00 so I'm gonna be fast. Killed the log book and had another great one.

Standing calves DC style set
190x12

Seated ham curl 2x muscle rounds
165x4/4/4/4/4/4 barely got the last rep
145x4/4/5/4/4/3

Pivot legs press
7pps +35lbs per side x 13
5pps +35 per side x 23

Med grip pulldowns rest pause set
160x12/7/4

 

[Battousai]

Damn, looking like your muscles are popping more dude.

 

[samgraves82]

Damn, looking like your muscles are popping more dude.

Thanks man. I'm either 9 or 10 weeks post show and I'm pretty happy with the "rebound"

 

[Jbswole40]

Thanks man. I'm either 9 or 10 weeks post show and I'm pretty happy with the "rebound"

Have me thinking of doing a mini cut just to rebound, not sure how I really feel about mini cuts ,just hate hitting a wall,
Looking good bro

 

[samgraves82]

Have me thinking of doing a mini cut just to rebound, not sure how I really feel about mini cuts ,just hate hitting a wall,
Looking good bro

Naaa, just keep going and you'll grow into ur weight. Not sure a mini cut would be enough for a rebound affect anyway

 

[samgraves82]

10/16 chest bis
FINALLY got the two reps on flat bench press that's been eluding me for several weeks now. Weights climbing and feeling full AF.

Flat BB press
315x8
240x11 paused reps

35° Smith press rest pause all pause reps
230x9/4/2

Pec deck
90x12
Rest pause set 90x9/5/3

Cable ez bar curls
60x28
Rest pause 100x13/8/5

 

[MindlessWork]

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.