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Road to redemption log 3.0

samgraves82

samgraves82

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Get Shredded!
I don't know why keeping a log on the forums makes me feel better but it does so here we are. Did well at show last month but I need more. @Montego was awesome and basically held my hand the whole day. Assuming he'll have me, I will be retaining his services(sounded super professional huh lol) again after Xmas. Till then I'm just tinkering with some things in the gym and putting on as much weight as I can by any means necessary. As far as gear goes, just cruising ATM. As of this week it's a super cruise I admit and breaking my own rule of minimum 8 weeks off. That said
375 test E from king labs(tested about 7 weeks ago and bloods spot on AGAIN)
250 deca from exo-gen.
I'm up to 201-202lbs as of the other day. So let's get it on!!!

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9/12 chest and bis
25° BB press
275x7
225x12/6

45° Smith press
225x10
205x10
185x?? Forgot to write it down and didn't rec)

Seated low pulley fly
40x15
30x14 and 12 +4 partials/cheats

Dips(subbed for hammer decline)
BWx15/10/9

Incline curls
20x15/15/10

Concentration curl
20x10/8/7
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Back/hams
Well today was terrible. Felt a headache coming on while training Erica and by the time I got to my first warm up sets it was clear I wasn't gonna make it. To make things even more fun, when I got to hamstrings, after 1st pump set, my freaking quads started cramping. Took 3 tries to find an isolation exercise that wouldn't cramp my quads. Rdls, nope. Seated curls, nope. Standing ham curls made the cut. I did manage 1 decent set of rack pulls and 1 ok set of each exercise and get a nice pump but def no progress made today.

Rack pulls from bottom pin
455x10

T row
3 plates X 12

Hammer hi row
2pps x 9

Hammer low row
2pps x 7

Hi and wide 45° leg press
2pps x 27

Standing ham curls(on leg ext )
30x15/12

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The head ache was real FML
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samgraves82 said:
Back/hams
Well today was terrible. Felt a headache coming on while training Erica and by the time I got to my first warm up sets it was clear I wasn't gonna make it. To make things even more fun, when I got to hamstrings, after 1st pump set, my freaking quads started cramping. Took 3 tries to find an isolation exercise that wouldn't cramp my quads. Rdls, nope. Seated curls, nope. Standing ham curls made the cut. I did manage 1 decent set of rack pulls and 1 ok set of each exercise and get a nice pump but def no progress made today.

Rack pulls from bottom pin
455x10

T row
3 plates X 12

Hammer hi row
2pps x 9

Hammer low row
2pps x 7

Hi and wide 45° leg press
2pps x 27

Standing ham curls(on leg ext )
30x15/12

43591940ce426467376523538d2bfd4e.jpg
c475a913cddb038088d7f1652aabab02.jpg
ff3c4b6f1cdad1550cad96bb2fc78d2d.jpg


The head ache was real FML
d93562147aa50128bcb6a47a7cf0e027.jpg


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Click to expand...
The rack pulls were 545 not 455

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Twas a nice shoulder/triceps day. Rear delts seem to be a problem area for lots of people but apparently I don't decent job of taking care of mine. Seems like the pump in my left one is always better tho for some reason and is bigger than the left(right one in pix). Decided to super set shrugs with my upright rows today just for the hay of it and I liked it ok but really too light for shrugs. It was like I was expecting more weight and my shoulders just seem to fly up uncontrollably, lesson learned. Behind the neck presses felt super nice. Think I'll add in one more machine press at the end from now on just to really finish them off nicely.

Smith machine BHN press
185x14/11/7

Upright row (super settled with shrugs)
135x15/14/12/10
Smith shrugs(2 front 2 from back)
135x20/15/14/13

Reverse pec deck
105x20/16/12
90x12

Machine laterals
70x15/16/12+3partials/11

Str8 bar pressdown
170x13/7
150x8
140x10

Str8 bar over head extension
60x10
50x15


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Back again huh! Sub


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Nice Work..
And great choice using Mont..
The Man that makes Men..
Z...
 
Following along! I know that you mean about to log making you feel better. I just started my own as well.
 
Get Shredded!
9/19 chest/bis
Today was a great session. My pecs were smoked after 1st set of DB presses. I've gotta great mind/muscle connection right now and growing like a weed. At heaviest was 205 this week.

35° Smith incline
275x11 and 8
225x10

Flat DB press
100sx12 and 8

Pec deck
105x12
90x10 and 12(just pumped a few out at end)

Hammer incline
1 plate x 20 and 12

DB curls
25x12 and 15(11 +4 cheat reps)
Cable ez bar curl
130x15
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Growing like a weed and looking leaner! You're in a good spot right now, keep it up! What's the diet looking like right now?
 
Eating whatever tf I want lol. I'm not tracking macros but I am keeping a log and getting at least 4750cals a day. I'd estimate 200+ grams of protein. I get 2 clean meals and 2 shakes with oatmeal, PB, and a banana added to it if you call that a clean meal. An examplr day would be
Shake(1180 cals)
Chikfila 3 chk bisc 1 butter bisc all with honey
2 oj
pb and j
Chic chip muffin
6oz chk 1cup rice
Shake
PB and j
Dirty meal (usually chikfila or 5 guys burger)
Another chk and rice meal
Something like that. I'm just tryna add weight no matter what right now. Oh and 1.25 gallon Gatorade. I don't count the cals in that but it is another 1000 or so but they're useless to me really
 
samgraves82 said:
Eating whatever tf I want lol. I'm not tracking macros but I am keeping a log and getting at least 4750cals a day. I'd estimate 200+ grams of protein. I get 2 clean meals and 2 shakes with oatmeal, PB, and a banana added to it if you call that a clean meal. An examplr day would be
Shake(1180 cals)
Chikfila 3 chk bisc 1 butter bisc all with honey
2 oj
pb and j
Chic chip muffin
6oz chk 1cup rice
Shake
PB and j
Dirty meal (usually chikfila or 5 guys burger)
Another chk and rice meal
Something like that. I'm just tryna add weight no matter what right now. Oh and 1.25 gallon Gatorade. I don't count the cals in that but it is another 1000 or so but they're useless to me really
Click to expand...
I envy your metabolism 🤣
 
9/20 back/hams
Today was kick ass!! Not my best deadlifting but fuckin A close. I expect to hit the same reps/weight next week when pulling conventional. You'll see I rotate conventional, rack pulls, sumo deads and repeat. For now anyways. BTW, where the hell is @maxmuscle1 ? I'm downright butt hurt he ain't been in here yet!!! Anywho,

Sumo deads(cheat deads )
495x6 (just didn't have another set in me this week. Face literally swelled up and bloodshot eyes for 5 mins after)

1 arm DB rows(tried feet together 1st set. Didn't like as much so went back to staggered stance)
100x12/12/8

Close grip pulldowns
120x9
100x12
100x12(this was my "get ugly set" little bit of body English)

Seated cable row
120x12/11.5
120x18 (get ugly set)

Hi & wide leg press (very slow reps focusing on hams)
2ppsX30

RDL(using the t-row bar)
1 plate X 20/15 (slow and ham focused)

Standing calves
130x19/13
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samgraves82 said:
Don't!! It's fuckin annoying and makes shit so gd hard when trying to gain weight

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Click to expand...
I heard that..I'm finally to 190lbs..4000+ calories had me at a standstill for a while
 
samgraves82 said:
Don't!! It's fuckin annoying and makes shit so gd hard when trying to gain weight

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Click to expand...

Jbswole40 said:
I heard that..I'm finally to 190lbs..4000+ calories had me at a standstill for a while
Click to expand...
As someone trying to cut down I'm definitely envying 🤣

I'd kill for a PB&J right now!
 
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