LOG: BACK TO BARBELL BASICS

[samgraves82]

9/24 push A
Had a good session overall but that damn hammer strength press has been hit or miss. One time I'll kill it, then the next time get half the reps for some reason. Not sure what to make of it. I did add 5lbs and 1 rep to the heavy incline press tho. Pump was juicy too!!! I forgot how to pose today too for some reason

25° BB press
280x9
225x12 paused.

Hammer flat press rest pause fashion even tho I dropped weight
3pps x 8
2pps x 10/5

Pec deck
122.5 x 22

Close grip bench press
205x13/5/2 rest pause

Lying cable tri extension
80x35 think wrote something wrong in log book last time

Smith BHN
135X15/8 str8 sets. Got threw off timing for RP

Machine lateral
80x21 drop to
60x15 drop to
40x12





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[samgraves82]

9/26 pull A
Solid pull day. Fried my biceps and forearms !!!

Close msg grip pulldown
165x13/6/3 +3

BB row
275x11
225x11

Life fitness row
165x13/5/4 +3

DB rear laterals
25x30 drop
15x15 drop
10x12

BRO TIME
DB incline curl
25 lb x2 set
20x1 set

Pinwheel curl
20x22
20x35 5 reps alternating

DB curl
35x10/8

Cable curl
60x25



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[samgraves82]

9/29 legs
Well, I tried. Squat pattern just wasn't happening again. Soon as I got up to weight, 366, and set back in my hips, I had to come right back up. I did drop to 185 and do 12 plus all my warmups. Killed the leg extension tho.

Seated hamstring
235x10/5/2 +3 forced reps
175x21 wm

Squat.
365 x 1

Leg extension
120x20
120x35 RP fashion
105x25

Gotta nasty pump and quads are sore as shit


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[samgraves82]

10/1/25 push B
Damn good day. In the gym at least. Rest was shit tho. Even before the gym. All warmups felt heavy AF and wasn't sure in the way up if id even get 275 for more than a couple but it turned out awesome. I did do shoulders 2nd instead of tris.just to get some better work out of em pressing. Pressing been shit from burning up tris first.

Flat BB press
315x9
245x13 slight pause reps

Hammer incline
2.5pps x 15/2/1 rest pause

25° incline fly
50x16

Smith press
155x15/5/4 rest pause

Machine lateral
70x17 drop set to
50x20

Overhead cable extension
50x34/22

Rope press down
50x13
40x16


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[samgraves82]

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[samgraves82]

Mondays.session was great but the rest of the day after wasn't . Like I said other night, started puking at work, went home, pukd some more, called in yesterday. Lost about 3lbs but that was expected since I wasn't hydrated properly and missed couple meals. Strength and energy was trash today too but seen that coming too. No biggie.

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[samgraves82]

Legs C
Had a good leg day yesterday. The leg/hip was better but not quite right yet. Gotta deload week.comjng up so maybe that'll do the trick along with the TB/bpc. Either way, legs are fried today.

Seated hamstring
240x12/2/2 +2
180x20

Smith squat
315x6 started hurting too much

Hack squat
1pps +15lb x 30

Standing calves
2 sets



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[samgraves82]

10/14 we on a deload week so not doing anything crazy. 1 hard set then just get a pump and go. So 365x1 on bench press then couple easy sets of pec deck, shoulder press , and press downs. Did get a nice pump tho. Slept like a bear this weekend too and my body soaked it up like a sponge.


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[samgraves82]

On deload so didn't do anything special yesterday for pull day. Played with some wide grip pulldowns, landmine rows(gonna toss the T-Bar for landmine) , Rev pec deck , and some curl variations. Still gotta nice pump tho
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[MindlessWork]

Looking solid there Sam. Any plans for shows next year?