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LOG: BACK TO BARBELL BASICS

SB Labs
3/11 push
Boy are my Pecs sore today. First time they been really hit in 2 weeks. AND IT FEELS FUCKIN AMAZING!!!

25° AMITH PRESS
315x12
275x11

Hammer flat press
2pps x 14/6/3 rest pause

Pec deck
105x18

Cable overhead extensions
60x18/16/24/14/14(had to go shit hence the jump in reps after rest)

Smith press
135x16/7/3

Rope press down
50x27
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Pull B 3/13
Had a damn good session but didn't have a great pump for some reasons. I did go backwards on 2nd and 3rd mini sets on pulldowns by a lot so I think I may have done str8 sets and just forgot to write it down cause it was a lot. Smith rows way up!!!

Neutral grip pulldown
220x13/4/2

Smith row
275x10
225x15

Ez bar cable rows
160x15 +2
120x14 paused

Rev pec deck
135x15
120x8
90x6 all drop sets

Cable concentration curls
4 sets
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3/16 push C
Had a solid ass session. Gotta say tho, felt strange not having a barbell or smith machine in my hand. Kinda didn't like it to be honest but it's just 1 of the 3 pushes and has to be done. Did get a nice chest overall pump tho. It's also strange that even fresh I'm stronger with barbell and smith machine than I am on a machine.
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3/18 pull C
Had a solid pull session yesterday. Was shirt in time but got it done regardless. Didn't get rear delts done. Probably should've done 2 more sets of bis but not gonna stress it. Ive gotten strong on these hi rows. I always drop the seat all the way and hang d handles on it.

Hammer hi row
4.5pps x 12
4pps x 12

Rack pull
495x8

Pull ups
Bw x 8/5/2 rest pause

Rear laterals
Xxxxx

DB concentration curls no rest
25x15/12/9/7
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3/21 push A
Had a solid ass session. Kinda surprised I got that many reps on the first set of smith press. Pretty sure that's the same reps I got on my last session on 25°.
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4/1 push A
Had a good session yesterday. I really don't enjoy this workout tho and I'm gonna keep complaining as long as I have to do it. Didn't touch a bar or DB on pressing movements at all and it just feels wrong. Ink ow it's not but those are just the things I enjoy and unlike a lot of people, get the best chest pumps from. I love the machine presses after a BB or smith press tho. Am I depressed over some damn pressing just jkn.
Had a big drop on scale over night. 4.2 lbs to be exact. So we're moving down now. Be shredded in no time.
Shout-out to PSL AND @Vision for the support and ofc @Montego for keeping me in line
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4/4/26 legs B
Well had a damn good session BUT I'm gonna get myself in trouble for it. I had some frustration built up and needed a release so I did some deadlifts. Nothing crazy, just worked up to a heavy single, 550 and then went back to ham curls. Worth it!!!

Deadlift
550x1

Seated hams
180x20 +5 forced reps widow maker

Leg extensions
210x15 +2 / 5 +1 / 2 +3(partner basically did 3 curls on that last one )

Hack squat
4.5 POS x 9
2pps x 31 failed on 32
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4/6 push B
Had a kick ass session! Chest is already cramping like a bitch tonight. Still 213.6 this morning and I'm amazed how much my body has changed the last 2 weeks. I didn't expect to be this lean at this weight to be honest. Damn sure not gonna complain tho. And it's not like I'm gonna be close to weight caps. Legs are holding well too hopefully that remains true.
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4/8 pull B
Before you sy anything, ingot 3 pairs of the same underwear damnit. They ain't dirty .
Had a great pull day. Back felt amazing. Really dialing in the rows and pulldowns too. Bit of an ego shit but fuck it!!
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4/10 legs C
When I do this workout it feels like it's not enough but the leg fullness and growth this year says otherwise. It takes everything in me not to at least do a 20+ rep set at the end. May start doing it anyway
It's crazy I got some glute striations already at 9nweeks out tomorrow. I predict a food drop coming this week so the weight should really start coming off now.
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samgraves82 said:
4/10 legs C
When I do this workout it feels like it's not enough but the leg fullness and growth this year says otherwise. It takes everything in me not to at least do a 20+ rep set at the end. May start doing it anyway
It's crazy I got some glute striations already at 9nweeks out tomorrow. I predict a food drop coming this week so the weight should really start coming off now.
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Click to expand...
Its TOTALLY unfair that your glutes get hard this quickly 🤯🙌🏾
 

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