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Road to redemption log 3.0

samgraves82

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Get Shredded!
I am slowing down too so gonna start adding oil back in my meals again for a few hundred easy cals
 

samgraves82

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11/7 chest bis
Good day aside from the hammer incline. My warmups felt heavy on bench press.somo.ly added 5lbs but that was a mistake. Still gotn8 reps and wanted a weight that was closer to 6 reps for first set but oh well, next time.
Flat BB press
320x8
275x11
235x12

Hammer incline
2pps x 7
1.5pps x 12 and 11

Seated low pulley fly
50x10
40x11 and 10 +3 cheat reps

Hammer flat
1pps x 23
55pps x 14 and 10

Incline curls
25x12/11/11

Isolation curls
25x10
20x10/10
ab1e2cd18b8d200c9ed2d151a6071e80.jpg
6f0500533b8b5b9517f72f17c6e00905.jpg
d0dac905f63ac9fc9e7b18e96f859d49.jpg


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maxmuscle1

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11/7 chest bis
Good day aside from the hammer incline. My warmups felt heavy on bench press.somo.ly added 5lbs but that was a mistake. Still gotn8 reps and wanted a weight that was closer to 6 reps for first set but oh well, next time.
Flat BB press
320x8
275x11
235x12

Hammer incline
2pps x 7
1.5pps x 12 and 11

Seated low pulley fly
50x10
40x11 and 10 +3 cheat reps

Hammer flat
1pps x 23
55pps x 14 and 10

Incline curls
25x12/11/11

Isolation curls
25x10
20x10/10
ab1e2cd18b8d200c9ed2d151a6071e80.jpg
6f0500533b8b5b9517f72f17c6e00905.jpg
d0dac905f63ac9fc9e7b18e96f859d49.jpg


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Looking good Sammie! Some good fats and or flax is a good idea for sure

Max
 

samgraves82

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11/8 back and hams
Deads just weren't in the cards for me yesterday so just passed on them and did an extra set of everything else.
f4e5043b57a59c2ea6dc589c6d7121f6.jpg
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samgraves82

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11/9 shoulders and Tris(elbows are fucked so just skipped them today.)
0379f404ae7089c0618c09202b2a6087.jpg
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Montego

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Getting thicccc!
 

samgraves82

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10/10 legs pump day

Smith squat
4pps x 8

45° leg press
4pps x 20
5pps x 11/3/2 DC RP set

Leg ext
105x21
120x4/4/4/3 muscle round

Seated ham curls
120x14
120x4/4/4/4/3 muscle round

Standing calves
230x21
250x4/4/4/4/3 muscle round
296d1abc66a822890476b249d628c90a.jpg
22f4a377df2e6aa05a7cd90eee692d65.jpg


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samgraves82

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11/14 chest bis
And it was a gd good one!!!

25° BB press
275x11 and 7
235x9

45° Smith press
235x11
225x10
215x9

Pec deck(didn't wanna wait on cables)
120x12
105x13 and 8

Hammer decline
1.5pps X 25/19/16

Alternating DB curls
30x12/12/9

Concentration curls
25x12/12/7
5a5d335af0dac227863a5deaad1d1f5f.jpg
29522f50630abde612bf6fa2912d7158.jpg


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samgraves82

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11/15 back/hams
Nice back and hams day.

Rack pulls
585x9

Landmine row
6plates x 10
5.5 plates x 10 and 8

Hammer hi row
2.5pps x 10
2pps x 8 and 9

Chest supported DB row(want waiting on the low row while some girl did her 10lbs a side)
60x13/15/12

Leg press hi and wide
4pps x 25

Seated ham curl
DC RP set
150x12/4/3

Standing calves
DC RP set
250x15/6/5

241406a4e9a25a01cace58ff84c6ad64.jpg
37d7be9093693959d45d940c2f070d29.jpg


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rdm

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samgraves82

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11/23 legs and back
Sorry I got caught up a few days. Haven't missed no gym time just been lazy keeping up log. Went and trained with a buddy today so trained legs a day early.

Hack squat
6pps x 8
4.5pps x 15

Hammer strength leg press
5pps x 15 and 12

DB rdls
85sX15/12

Standing calves
3 sets

Wide grip pulldowns with mag grip
90x12/3/2 DC RP set


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samgraves82

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11/23 legs and back
Sorry I got caught up a few days. Haven't missed no gym time just been lazy keeping up log. Went and trained with a buddy today so trained legs a day early.

Hack squat
6pps x 8
4.5pps x 15

Hammer strength leg press
5pps x 15 and 12

DB rdls
85sX15/12

Standing calves
3 sets

Wide grip pulldowns with mag grip
90x12/3/2 DC RP set

Didn't take any direct leg shots today just these
6f07f593582f1206c894ae0df56a1377.jpg


f54377b40d2aeec65275d652ca0a47b0.jpg


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samgraves82

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Get Shredded!
11/26 back/hams
Got my schedule a bit mixed up this week but had an extra day off only to find out I COULDN'T GET INTO THE DAMN GYM!!! Got my back day in Friday tho. Cause my legs were still fucked from doin legs with old training partner didn't even attempt deadlift this week. Got some solid work in tho.

BB row
275x12 and 10
236x15

Close grip pulldowns
150x9
140x10
130x9

Close grip seated cable row(to belly button)
150x10
140x9
130x10 +5 more cheat reps

Seated hams
120x22 and 18
7a3f320ce629f0b097e52d7e402c613c.jpg
7464e2123b615bf44cd865b4a098b65c.jpg
1aa389542ddb4e8d36bb6f7de26d228c.jpg
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samgraves82

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11/28 little titty/bi day action

Flat BB press
325x6 and 3/4 lol so damn close to 7
275x12
225x11

Hammer incline
2pps x 15/6
1.5pps x 11

Pec deck
120x9
105x10
90x15

Hammer flat
1.5pps x 12/11/8

Incline curls
25x20/15/13

Isolation curls
25x15/12/8
798d75cc8646a8919c3bd1e1bda0d773.jpg
c6f0beb23188d6cb331db08d934a23c7.jpg


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Killionb12

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11/28 little titty/bi day action

Flat BB press
325x6 and 3/4 lol so damn close to 7
275x12
225x11

Hammer incline
2pps x 15/6
1.5pps x 11

Pec deck
120x9
105x10
90x15

Hammer flat
1.5pps x 12/11/8

Incline curls
25x20/15/13

Isolation curls
25x15/12/8
798d75cc8646a8919c3bd1e1bda0d773.jpg
c6f0beb23188d6cb331db08d934a23c7.jpg


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Looking good brother!


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samgraves82

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Finally getting log updated. So I gotta promotion at work and put a nice down payment on a car today, 2018 Ford Escape, but I've just really been in my head lately. Just losing my shit for no good reason. 1 minute I wanna crawl in a hole and die and set a bomb off in the most crowded place I can find the next minute. It's like my brains turning to fuckin mush. 1 sides saying chill the fuck out dude and the other side is blowing whatever way out of proportion. Makes no sense at all!!! But it's whatever I guess. Now that we got the therapist part out the way. Training is good. I'm trying the DC 3 way split this week and gonna try the 2 way split next week and see which fits better. I'm already thinking the 2 way split is gonna be better but wanted to try just to make sure. I'm gonna go over to intense muscle and do some more research this week too.
The scale says I'm holding more weight than I ever have but I feel like I look stringy or flat AF or something. I dunno. This stress last couple weeks has costed me 4lbs(was down 2 more) down to 210lbs but it's coming back now. I'll get my shit together this week tho damnit!!!

12/5 Push (All DC RP sets)
25° Incline press
285x8/2/1(1.5 reps)

45° Smith press
245x13/3/2

Skull crushers dead stop reps
75x13/8/3

Rope press down
100x10/5/4

Smith behind neck press
155x12/5/3

DB laterals
30x16/5/8
Shoulders are sore for first time in forever

Today 12/6 pull day
Ez bar curls
85x9/7/3

DB hammer curls
30x11/7)5

61 second DB hold in incline curl position

Close grip pulldowns
150x9/4/2

Deadlifts
500x5 (this hurt my pride. Can tell haven't done deads last 2 rotations)
405x11

Seated cable row(wasn't happy with back pump so added these)
140x14/7/4
BW hang from pull up bar FUCKIN OUCH GD
This was really hard on my elbow so gonna have to find an alternative

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