LOG: BACK TO BARBELL BASICS

[samgraves82]

12/20 push B
Today was pretty damn solid day. Taking it easy on leg press other day and on pull day with the 2 days off helped a lot cause I was starting to get a little beat up. I felt good today tho. Happy with bench press and switched the hammer incline with the dynabody standing press. Never gave that thing a real chance so Imma ride it out for about 8 weeks just to see how it goes. It felt pretty nice today. I'll call it standing incline in log.

Bench press
325x7
245x12 + negative

Standing incline 1x rp set
2pps x 8/4/3 +negative

Incline cable fly
50x12
40x16(widow maker but couldn't get to 20)

Cable lateral not rest between sets
40x12/12
30x12/10

Smith press 1x rest pause
160x7/5/3

Str8 bar pressdowns 1x rest pause
80x12/8/4

Sent from my motorola razr 2023 using Tapatalk

 

[samgraves82]

Gotta little behind here with the lady over.
12/21 pull B

Sent from my motorola razr 2023 using Tapatalk

 

[Bolan]

Looking great!!!
Merry Christmas brother.

 

[samgraves82]

12/23 legs
Pretty solid session here. Got rid of the front squat cause it's just not doing it for me aka I'm really bad at em. Added in some "good girls" at the end to try to start filling in that inner thigh gap. It's past time !! My damn legs were shaking with just 90 freaking pounds. Left out the DB RDL cause of my back. Hopefully it'll be back right soon.

Standing hams 1x rp
60x9/4/2 +22 partials

Hack squat
5pps x 8
2.5pps x 15(2nd set needs to be 20+)

Leg ext 1x rest pause
60x16/9/6

Adductor
90x20

Sent from my motorola razr 2023 using Tapatalk

 

[samgraves82]

Looking great!!!
Merry Christmas brother.

Thanks man. Merry Christmas to you too

Sent from my motorola razr 2023 using Tapatalk

 

[samgraves82]

12/26 pull C
Had a nice workout tonight. Switched out t bar for landmine row tonight. Like the other changes I've made, this will be at least for the next couple/few months. I just really hate that tbar there. Really need to work in the chest supported tbar somewhere too. Might work it in the pull A session. Pump was nice.

Landmine row
5 plates x 8(I may actually lower the weight next time)
3 plates x 15 paused and squeeze Felt awesome

Pull ups 1x rest pause
35x9/5/2

Close grip pulldowns
80x10
50x20(15 few seconds then 5 more widow maker)

DB hand and swing
40x40
35x40/40 these light u up once u figure it out

Seated DB curls 1x rest pause
40x11/3/3 last set was 1 arm at a time to squeeze out more reps

Rope hammer curls slight pause at top
20x35 +25 partials life fitness station. Don't be fooled by that 20lb number

Sent from my motorola razr 2023 using Tapatalk

 

[Doug 64]

12/26 pull C
Had a nice workout tonight. Switched out t bar for landmine row tonight. Like the other changes I've made, this will be at least for the next couple/few months. I just really hate that tbar there. Really need to work in the chest supported tbar somewhere too. Might work it in the pull A session. Pump was nice.

Landmine row
5 plates x 8(I may actually lower the weight next time)
3 plates x 15 paused and squeeze Felt awesome

Pull ups 1x rest pause
35x9/5/2

Close grip pulldowns
80x10
50x20(15 few seconds then 5 more widow maker)

DB hand and swing
40x40
35x40/40 these light u up once u figure it out

Seated DB curls 1x rest pause
40x11/3/3 last set was 1 arm at a time to squeeze out more reps

Rope hammer curls slight pause at top
20x35 +25 partials life fitness station. Don't be fooled by that 20lb number

Sent from my motorola razr 2023 using Tapatalk

Damn bro, you ready to take off with wings!

 

[samgraves82]

Damn bro, you ready to take off with wings!

thanks. Fly myself to some more gains

Sent from my motorola razr 2023 using Tapatalk

 

[samgraves82]

12/28 legs
Had a pretty good session last night. Really good actually. I was a little worried about my neck even tho it felt better but it was fine after squats. It was stupid pumped after SLDL and thought I fucked up but it went away. I checked and only got 5 mos till I gotta do labs etc for doc so Imma start a cycle here in next couple days. Thatll give me 16 weeks for cycle then a month to let everything come back to baseline.

Seated hams 1x rp set 12-15
235x8/4/2

BB squat
335x8

Leg press 1x rp 50-60
2+35pps x 26/13/11 geez these hurt

SLDL
225x12

Standing calves

Sent from my motorola razr 2023 using Tapatalk

 

[samgraves82]

12/30 push A
Solid day!! One of the cables are broke so had to do pec deck instead of cable flies but that's ok. I don't think the fly variation matters much, if at all, anyway.

25° barbell press
295x8 +negative
235x10 +negative

Hammer flat 1x rest pause 12-15
2.5pps x 11/4/1 + negative

Pec deck
90x21

DB laterals 1x widow maker +partials/drops
35x24 +14 partials drop set to
20x18 drop to
10x21

Pro squat press 1x rest pause 15-20
60x13/3/0(supposed to be a negative too but couldn't get a rep up after few tries cheating)

Smith close grip bench press 1x rp 25-30
145x18/8/4

Rope press down freestyle (had to share so just did str8 sets back to back)
60x15
50x7
40x9/10(little extra rest before last set hence the reps)

Sent from my motorola razr 2023 using Tapatalk

 

[samgraves82]

1/1/25 pull A
Damn happy with last night's work. I had an extra day off cause I didn't sleep hardly at all and just seemed pointless to go to gym feeling that way and I def made right choice.

Pulldown w/ ez curl bar 1x rest pause 15-20
180x15/6/2

Deadlift
495x6

Seated cable row 1x rp 20-25
150x16/7/4 +1 cheat rep

Rev pec deck 1x rp 30-40
105x23/10/6

Ez bar curls 1x rp 20-25
70x11/6/3

DB preacher curls
12x19

Sent from my motorola razr 2023 using Tapatalk

 

[samgraves82]

1/3/25 legs B
Had a decent session yesterday. Lower back was tight as shit tho. On the 1st set of leg press with hi and wide feet i couldn t get jack shit for rom. 2nd set wasn't too bad tho after bringing feet lower and closer. Otherwise happy with the session.

Seated hams 1x rest pause 15-20
235x10/5/1

Pivot leg press
6 pps +10ps x 12 hi and wide
5pps +10ps x 21 low and close feet

Leg extensions 1x widow maker
80x28

extensions on ghr
45x13/11
35x didn't write down

Calves

Sent from my motorola razr 2023 using Tapatalk

 

[samgraves82]

1/5/25 push B
All I gotta say about today's session is HELL YEA!!!!

FLAT BB 2x straight sets
325x9
250x13 +negative

Standing chest press incline 1x rest pause 12-15
2pps +10lb x 8/4/3

Incline fly 10-12/20+
55x11
40x18

Cable laterals 4x20 no rest
30x20/20
20x20/20

Smith shoulder press 1x rest pause 12-15
185x10/4/2

Str8 bar pressdowns 1x rest pause 15-20
100x11/4/2

Seated overhead cable ext (seen Dante doin these)
70x16/15/13

Sent from my motorola razr 2023 using Tapatalk

 

[samgraves82]

1/6/25 pull B
Today went very well aside from the gd BB rows. I purposely dropped the weight back somid bend over a bit more and control the weight and squeeze my back better and while I did accomplish the latter, I was still to damn upright!! I swore it was better till I watched the video. I'm just gonna quit worrying about it and let em rip. I'm tired of stressing about it!!! Couldn't really follow the log book cause I was at different gym than usually use for this workout but it was ok. Hit my rep ranges mostly aside from rows and gotta nice pump. Doesn't mean the rows weren't effective tho.

BB row 6-10/10-12
185x12/11 guess I got warm 2nd set and really focused on squeeze 2nd set

Hammer Hi row 1x rp 12-15
3.5pps x 8/4/2

Close grip pulldowns 12-15/widow maker
160x11
80x26

Rev pec deck 4x20
90x20/20/20/18 +2 cheat reps

Seated DB curls 1x rp 25-30
25x18/10/7

BB curls 1x WM
45x19 (14/5)

Sent from my motorola razr 2023 using Tapatalk

 

[samgraves82]

/8/25 legs C
I didn't even realize till I started to type this that I didn't do my calves or stretches today. Today was just shit anyway. I just didn't have any real fight in me. I guess I left the bulldog at home or something. Hack squat was shit!! Just one of those days I guess.

Standing hams (using the leg ext)
45x14/6/5 rest pause (not enough weight )

Hack squat
4pps x 6
2pps x 19

Leg ext 1x rest pause 30-40
75x18/10/7

DB RDL
80x13 with 2 count pause

Sent from my motorola razr 2023 using Tapatalk

 

[Montego]

Can't have shit days with DC training

 

[samgraves82]

Can't have shit days with DC training

Yep. In hindsight, should've just not went and made it up tomorrow. If it happens again may be time for a deload/cruise week

Sent from my motorola razr 2023 using Tapatalk

 

[samgraves82]

1/10 push C
Well I made up for the shitty leg day cause today was magnificent!!! Demolished the log book!!
The gym was empty cause we had some snow here. Wasn't smart going out cause didn't see the road the entire drive. Definitely won't be able to get out tomorrow.

25° smith press 1x rp 12-15/1x10-12
295x10/3/1 +negative
205x12

Flat DB press
100x13

Seated low pulley fly 1x20+
25x21

Seated DB laterals 4x20
20x20/20
15x20/20 had to cheat a bit on last 2 sets

Seated DB press 1x 20+
50x20 same reps as last time but better reps

Lying DB extension 1x rp 20-25
35x15/7/4

Rope press down 1x rp 25-30
60x15/7/3

Sent from my motorola razr 2023 using Tapatalk

 

[Doug 64]

1/10 push C
Well I made up for the shitty leg day cause today was magnificent!!! Demolished the log book!!
The gym was empty cause we had some snow here. Wasn't smart going out cause didn't see the road the entire drive. Definitely won't be able to get out tomorrow.

25° smith press 1x rp 12-15/1x10-12
295x10/3/1 +negative
205x12

Flat DB press
100x13

Seated low pulley fly 1x20+
25x21

Seated DB laterals 4x20
20x20/20
15x20/20 had to cheat a bit on last 2 sets

Seated DB press 1x 20+
50x20 same reps as last time but better reps

Lying DB extension 1x rp 20-25
35x15/7/4

Rope press down 1x rp 25-30
60x15/7/3

Sent from my motorola razr 2023 using Tapatalk

Looking good bro, awesome dedication and commitment. We got some snow here (NJ) nothing to write home about though. Hitting it in a bit myself. HOOYAH!

 

[samgraves82]

Looking good bro, awesome dedication and commitment. We got some snow here (NJ) nothing to write home about though. Hitting it in a bit myself. HOOYAH!

Fuck yea. I couldn't see the roads last night and not even attempting it today

Sent from my motorola razr 2023 using Tapatalk

 

[Doug 64]

Fuck yea. I couldn't see the roads last night and not even attempting it today

Sent from my motorola razr 2023 using Tapatalk

Tomorrow's another day bro... smart move.

 

[MindlessWork]

Fuck yea. I couldn't see the roads last night and not even attempting it today

Sent from my motorola razr 2023 using Tapatalk

Lol slacker....jk.

Yea the weather's so bad out there for sure....hopefully tomorrow a better day!

 

[samgraves82]

Lol slacker....jk.

Yea the weather's so bad out there for sure....hopefully tomorrow a better day!

It will be. I am a slacker tho. You know this about me by now MW, damn

Sent from my motorola razr 2023 using Tapatalk

 

[MindlessWork]

It will be. I am a slacker tho. You know this about me by now MW, damn

Sent from my motorola razr 2023 using Tapatalk

Lol just busting your chops man...you are one crazy mofo!

Keep it going you going to go places this year

 

[samgraves82]

Lol just busting your chops man...you are one crazy mofo!

Keep it going you going to go places this year

I know and thank brother

Sent from my motorola razr 2023 using Tapatalk

 

[samgraves82]

1/12/25 pull C
Had a solid ass session today. Pump wasn't great tho somehow. Different gym than last time so the t row may look like it didn't go anywhere but it did. I'm really happy with my look right now too. I also started cycle last week I keep forgetting to share.
750 test
300 deca
37.5 anadrol
3 IU GH. 1iu Geno and 2iu meditrope

T row
4.5 plates x 9
3.5 plate x 13

Pullups 1x rp 12-15
45x8/3/1

Close grip pulldowns 10-12/20+( WM)
170x12
80x21

DB hang and swing 3x40
40x40/40/40(last one was brutal repeat 1x)

Seated DB curls 1x rp 20-25
45x14/7/3

DB hammer curl 1x WM +partials
25x23 +11(supposed to be rope hammers but cables being used)

Sent from my motorola razr 2023 using Tapatalk

 

[samgraves82]

Got lazy last night and didn't post my log. Surprised myself squatting. I just wanted 8 reps but got 10 so that was sweet. Took a little too long so had to leave for work before doing my SLDL

Seated hams 1x rp 12-15
240x9/4/2

Squat
340x10

Leg press 1x rp 50-60(God these suck!)
2pps +35 x 29/15/6(I think total reps were same as last time)

SLDL xxxxx

Standing calves
1x failure didn't even count reps

Stretches

Sent from my motorola razr 2023 using Tapatalk

 

[Ponygod]

Got lazy last night and didn't post my log. Surprised myself squatting. I just wanted 8 reps but got 10 so that was sweet. Took a little too long so had to leave for work before doing my SLDL

Seated hams 1x rp 12-15
240x9/4/2

Squat
340x10

Leg press 1x rp 50-60(God these suck!)
2pps +35 x 29/15/6(I think total reps were same as last time)

SLDL xxxxx

Standing calves
1x failure didn't even count reps

Stretches

Sent from my motorola razr 2023 using Tapatalk

Hell yeah man. Those wheels are looking good!

 

[samgraves82]

Hell yeah man. Those wheels are looking good!

Thanks boss

Sent from my motorola razr 2023 using Tapatalk

 

[samgraves82]

1/15/25 push A
Had a decent day today. Kinda felt like ass yesterday and start of today. Just lethargic AF and a head ache. I was able to take the day and sleep it off tho. And I mean I SLEPT IT OFF!!! Still woke up late this morning and had to throw food down and run out the door just to make it to gym before work. I keep saying it but may be time for a legit deload week or at least a couple extra days off. We'll see. I also just started this cycle too so maybe jumping from 160 test up to 750+ overnight was a bit much maybe should've tapered up, I dunno. Anyways,

25° BB press
300x7
240x12

Flat hammer strength 1x rp 12-15
2pps +35ps x 11/3/2

Hi pulley fly 1x 20+
30x44/26 (pump felt awesome so did a 2nd set. Plus got way more reps than I thought I would)

DB laterals 20+ drop 20+ drop failure
35x25
20x20
12x15

Pro squat press 1x rp 25-30

Vbar pressdowns 1x freestyle (drop sets till nothing left )
100lb/80/60/40 all to fail

You can tell I'm flat AF from all the sleep and not nearly enough fluids in me

Sent from my motorola razr 2023 using Tapatalk