LOG: BACK TO BARBELL BASICS

[samgraves82]

5/14 pull B
Gd it felt good to do some heavy pulling. I'm so excited and ready for this prep.
Looked at wrong page in log book hence the 13 reps x 180. Should've been a touch heavier but oh well.

Close grip pulldowns
180x13
130x19

Smith row
315x9
275x12

Hammer low row
3ppsx11/6/2 rest pause

DB rear laterals 20 sec rest
20x20/20
15x20
10x20 lots of cheat reps

Cable curls
80x23
100x13
80x14/11


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[samgraves82]

5/16/25 legs C
Pretty solid session today. Fn gym was packed tho and was kinda hard to focus. People have no etiquette either. Oh well

Seated hams
175x10/4/3 rest pause

Lying hams
125x19 widow maker 20th rep wouldn't budge

Smith squat
375x8

Leg ext
120x20 wm
110x15

Calves



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[samgraves82]

5/17 push C
Had a kick ass push day as usual. Made a pretty big jump on the smith press but it went well.

35° smith press
315x8
245x13

Flat DB press (prob back to incline next time)
120s x 12

Hi pulley fly
30x20
30x11/5/4 rest pause

Cross body cable ext
17.5 x 20
17.5 x 12 +12 partials

Dip machine
135x22/8/4

Seated DB laterals w/ 20 sec rest
20x20/20
15x20
10x20

Cable upright row
30x35


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[samgraves82]

5/19 pull C
Had a good pull session yesterday. I was shaky AF at the start due to caffeine and adding in clen. Handled the clen much better today without the caffeine.

Arsenal chest supported row
60pps x 11
50pps x 11

Pull ups (used different rack hence different grip)
45x10/2/1 rest pause

Machine pulldown
150x12
110x21

Rev cable fly 20 sec rest
Free motion cable station
4x20x10

Machine curls
110x20/12

DB preacher
20x12/8



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[samgraves82]

5/21 legs A
The session was good except the damn squatting part. I dunno if it's cause I had to scramble to replace my broke phone and in a hurry or what. I just wasn't mentally in the squat and in hindsight don't think my feet were squared up right either. Either way,lost 2 reps and hurt(not injured) my knee and hip/leg. Not sure if I'll try it again or just switch to jack squat or something. Had a pretty good pump tho and see some new vascularity coming out. Starting to see some nice detail coming out too are all over . Not legs while pumped tho

Seated hams(oh this thing fucked up on me too)
175x10/5/1 rest pause)

Lying hams
125x19 widow maker 20th just wouldn't move

Squat
405x4

Leg press
1pps +35 x 35/15/12


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[samgraves82]

Everything is going well overall. Weights steady dropping and little details tryna start popping. Wasn't crazy about my pressing Friday but didn't go backwards at least. Rest went as planned tho.

295x6
245x12

Hammer flat press
3pps x 9/2/1 rest pause

Pec deck
120x13/5/3 rest pause
90x20 widow maker

Smith close grip bench press
205x13/5/3 rest pause

Cable overhead ext all drop sets
80x20
70x12
60x9
50x15/10

DB laterals
35x26 drop set to
25x10 drop set to
15x8

Cable upright row
120x28



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5/24 pull B
Everything went super well. Had to go to different gym cause the one I usually go to closed early. Threw out deadlifts and added rack pulls. Got a little crazy on em I admit too cause till I got moving around and into legs today my lower back was sore as hell. Guess that's what I get for being an asshole also did a hi row instead of hammer row. Could've done hammer low row but I couldn't resist. Love that thing. 25 lbs stronger than what I left off too I think and would've been happy if I just picked up where I left off .

Med grip pulldown
200x10/5/1.5

Rack pulls just below knee
565x7

Hammer hi row (D handle attached. Elbow to hip)
3.5pps x 10/3.5/2

Rev pec deck
120x21/7/4

DB curl
30x15/11
25x16

DB incline curl
20x16/9
15x21


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/26 legs c
Today doing legs was awesome!! Love this day!! Little more volume than usual and awesome pump. The leg press did have my hip/upper quad hurting again. Even gotta dark spot like a very light bruise in the painful spot. Won't really show up on camera but it was pointed out to me so I know I'm not crazy. Won't really be loading it between now and next leg day so it should be fine but I'll call an audible next leg day if needed cause I can't risk getting hurt rn over my ego.

Seated ham curl
225x11/4/2
165x20 widow maker sob!!!

Pivot leg press
7pps +20pps x 15 hi and wide
7pps+20pps x 10 low and close
7pps+20pps x 8 neutral stance

Leg extension
120x20 machine leg pad wrong setting at first
110x23 wm

Stand calves
270x17/12



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[samgraves82]

5/28 push B
Had a solid push day aside from the first set of bench press. I'm afraid it's time to drop flat BB press anyway. I lost 3 reps from last time. Maybe the big weight drop is the reason and it just felt heavy the whole time.

Flat bb press
340x5
250x13

Hammer incline
2.5pps x 11/2/2 rest pause

Seated low pulley fly
50x17
50x9/6/5 rest pause

Weighted dips
35x15/5/ didn't write last damn set got vid tho

"Seated Dante tri ext" 20 sec rest
90x20/10
80x10
70x7
Seated DB laterals 20 sec rest
25x25
20x15
15x15
10x18


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[samgraves82]

5/31 legs C
Last night was solid ass leg day. Smith squat felt pretty good. Had to go to other gym cause the usual one was closed. Knee and hip felt better but did feel a pop/Velcro ish feeling in hip 2nd to last rep so gonna have to be careful with squat patterns for the next couple mos.

Seated hams
235x10/4/2 rest pause
165x20 widow maker

Smith squat
385x7

Leg extension
120x21 wm
120x12/7/5 rest pause

Standing calves
270x14/10
Hams pumped AF, quads too. Surprised there was any separation left at all



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[samgraves82]

Had a solid push session Sunday. Had to go Sunday cause of early Dr appt Monday


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[samgraves82]

6/4 pull C
Happy AF with that pull day. Body is getting tighter and harder by the day too and weight isn't dropping crazy fast either like it has in the past. Same overall condition as last year at this point and close to 10lbs heavier too and thats fuckin sweet!!! All body parts measurements up too!! I am fucking stoked!!!

Arsenal chest supported row
60x12
50x12

Pull ups(couldn't find belt so just hung a chain round my next. 30lbs I think)
12/4/1.5 rest pause

Machine pulldown
160x12
110x22 widow maker

Rev cable fly on free motion station 20 sec rest
13x20
10x 20/20/20 last one got ugly

Machine curl
115x15
110x14

DB preacher curl
20x15
15x12



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