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LOG: BACK TO BARBELL BASICS - Printable Version

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LOG: BACK TO BARBELL BASICS - samgraves82 - 01-02-2025

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
[Image: 32a453ad9389b25c4c24173030c6ccb2.jpg][Image: 40b13c4dd9fb7b1dd5b982e89ecfe79e.jpg][Image: 54201348d6e5d03606a3a0126b0e4404.jpg][Image: bbc1d4262d85c0306b1563afcfbd32b9.jpg]

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LOG: BACK TO BARBELL BASICS - samgraves82 - 01-05-2025

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
[Image: 75ee1264f985114ce36e6554d67d83f3.jpg][Image: c4b1e7668691085e05f15aa87652ce5f.jpg][Image: 182a4d9131192a19bd6748e52b54b7d9.jpg]


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LOG: BACK TO BARBELL BASICS - samgraves82 - 01-06-2025

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
[Image: 6b7652f579963ad3e114db76cfbf16d7.jpg][Image: e3852c3c6cc4c1658d41032cad036e54.jpg][Image: 0e6d645aa13a83accc2f0a9fe87a3440.jpg][Image: 3f8b45a72ceb172f95a0fad22567f5ae.jpg][Image: 863eeaaa1263169cdf838dd3469d31a6.jpg]

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LOG: BACK TO BARBELL BASICS - samgraves82 - 01-07-2025

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)

[Image: 1d54cebba159a084fc3bbd79586f8827.jpg][Image: 00fa5e830f4f702349a5b0bb3b867a03.jpg][Image: 12be7bc08b87f0ee45bd62fb00ee1c4a.jpg]

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LOG: BACK TO BARBELL BASICS - samgraves82 - 01-10-2025

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


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RE: LOG: BACK TO BARBELL BASICS - MindlessWork - 01-11-2025

Looking peeled af brother!

RE: LOG: BACK TO BARBELL BASICS - samgraves82 - 01-12-2025

(01-11-2025, 09:12 PM)MindlessWork Wrote: Looking peeled af brother!
Thank you. Dunno bout peeled but def pretty lean especially at this weight. This year is starting off awesome!!

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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)

[Image: ae75d6c057b172a2d04755fc2167aed8.jpg][Image: 59a0fec5a86e5258aca70ea13ba9d2eb.jpg][Image: ddeba93413d12edde74b30edf9b21bc6.jpg][Image: 8933deafe4e44f2b1b3ff789aa1faba7.jpg]

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LOG: BACK TO BARBELL BASICS - samgraves82 - 01-15-2025

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

[Image: 28cd2b25843e98f0bf381d39eceda79b.jpg][Image: 37daa26c75b2a7068771535025b2e12b.jpg]

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LOG: BACK TO BARBELL BASICS - samgraves82 - 01-15-2025

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
[Image: f2affdc820f4f6fb8ca4c945f561736f.jpg]

[Image: 5971914f5d0f0450629ffbad000c4e07.jpg][Image: 680d325d915c977d52ed1a3ecfff18c1.jpg]

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LOG: BACK TO BARBELL BASICS - samgraves82 - 01-18-2025

A few of my Check in pix with coach today. 208.8 lbs today I think it was. Or 208.6. Whatever.
[Image: d6da0ae6416918bdcc0b527083fb53be.jpg][Image: 1ab991025633e7038e6a491d477b79df.jpg][Image: 114123bc43b70a754e548da249cdc374.jpg][Image: 75a07530d9e247ab2b5c5604e6364189.jpg][Image: 06f010827cb89ae4400aa69c620bcddd.jpg]

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