LOG: BACK TO BARBELL BASICS

[samgraves82]

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

Sorry haven't been on here. But yes, likely August '26

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10/19 push A
Well the deload week is over thank gawd!!! Felt so good to get a whole solid workout in. Yea yea, it's only been a week, but that's a lifetime. It was a sick ass pump too!!!

25° bb press
295x7

Hammer strength press
2.5pps x 14/7/3 +3 assisted

Seated low pulley fly
50x12
40x17

BHN press
155x14/7/4

Machine lateral
90x8
70x10
50x8

Close grip bench press
155x15/7/4

Lying cable ext(cable skull crusher)
100x25


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[samgraves82]

10/20 pull A
Had a pretty good session yesterday even tho I over slept somehow. My partner had an appt so I went to different gym I haven't been to in a while to workout just to see a few people mostly.

Close grip pulldown
80x10/5/2

BB row
275x12
225x8 slower tempo

Hammer supinated row
90x11/4/2

3 sets ez bar curls 20.reps


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[samgraves82]

10/24 push B
Had a pretty damn good push day. I am starting to notice it seems like I'm losing steam toward the end of my workouts even still after the deload. It is what it is for now. I did match my best ever bench press for reps tho. Tried for 8th rep but failed

Flat BB
340x7
275x12

Hammer incline
2pps x 16/6/2

Incline fly
50x18

Smith press
155x20/4/2 +2

Machine lateral
70x20/20
60x20/20

Ez bar press down
70x20/14
50x20/20



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[samgraves82]

Pull day B
Pretty good day. Oddly enough, the gd rear delt pump was the best today . Switched the T-Bar row for the landmine row with str8 bar cause I just hate that T-Bar there. Got 9.reps on the 2nd set of landmine rows
[ATTACH=full]210633[/ATTACH]


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[samgraves82]

10/29 legs B
As of yesterday switching up the leg training a touch. U already know been nursing the quad/hip so in order to quit aggravating it and let it heal up properly I'm doing my ham curls first, like always, then leg extensions 2nd so the loads are less with my pressing movements. BB squats are gone for now. I am gonna try the hack or pro squat machine but if I feel one thing it's gone too and I'll just leg press. Also shortening the ROM since "in the hole" is where the problem is. All that said, I did get it in. Great pump as you'll see and pretty damn sore today.

Seated hams
235x12/7/3 +3 rest pause set
Just rn in this moment I realized I didn't do my fn widow maker !!!

Leg extensions
120x18/12 why am I so weak on these

Pivot leg press
6pps +10lbs x 22/15

Standing calves
130x 50 rest pause


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[samgraves82]

10/31 push C
Went to other gym since partner couldn't go so I could use the bigger DBs. Didn't do anything special but I guess the extra sleep and extra meal worked wonders cause my gd chest pump was unreal!!!! Even went to bathroom to take pix before moving in to shoulders

30° smith press
320x8
260x12 paused

Flat DB press
110 x 13

Hi pulley fly (life fitness station)
22.5 x 22
22.5 x 17/8/7 rest pause

Cable upright row
22.5x20
32.5 x 20/20
27.5 x 30 some cheat reps

DB laterals
30x22 drop
20x13 drop
12x12

Lying DB extensions
35x10
30x12
25x15

Vbar press down
50x19/16/15


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[samgraves82]

11/2 pull C
Hell yea boys this was a good one. Back on cycle as of this weekend too.

Test(sust) 700
DHB 300
DBOL 50MG

Now I can see why u .at think those 2 things oppose each other but it's just something I wanna try and coach was nice enough to let me play a little with the understanding that if the dhb puts me in "fat but ing mode" then it has to go. This is grow time not get shredded time. . That said, this pull session was awesome. Deads have my lower back a touch sore but I did let hips come up a touch on the first pull and put a lot into my lower back. Most people prob wouldn't even spot it but I did. Switched up my hi row a bit too. Switched to 1 arm so I can get that slight twist to get into those lower lats and it worked beautifully all g with that d-handle attached. I try to make a gif

Hammer hi row
4pps x 12/4/2

Deadlift
500x6

Str8 arm pulldowns/cable pullover
60x19/17

Rear laterals
25x30
20x10
12x?? Have to watch video

Incline curl
3x20x20lb

Cable curl
110x15
100x15
90x15
I believe this "bro shit" for biceps is working!!! It literally the only thing I've never tried. Just chasing sick ass nasty painful pump



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[samgraves82]

11/3 legs C
Had a pretty damn good leg day Monday. The ROM in .u hip/quad was better and less pain. I'm also liking doing leg extension before my heavy press/squat motion too.

Seated hams
235x14/4/3 +3 rest pause

Leg extensions
150x28/11/6 rest pause (now I know can go heavier )

Leg press
5pps x 15/12

Standing calves
150x50 rest pause


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[samgraves82]

11/5 push A
I totally forgot about my log and got even more behind. Damn what a good one tho and sick ass pump all around. Fn loved it. We skipped today cause my brother had an appt and we just gonna do sat and sun instead of Friday/Saturday then found out last minute I'm working all weekend. So it's gonna be a helluva push next few days. That 1.5 time Fri and Sat and the double time on Sunday gonna be nice on the wallet tho. And I need it too.



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[samgraves82]

11/10 legs
Actually did a squat movement today with no pain and barely felt that spot in my quad. I did say barely soni didn't push my luck and just focused on making the absolute best of each rep.

GHR glute/ham extension
45x14/13

Seated ham curl
150x20

Leg extensions
165x17/9/5 rest pause

Hack squat
3pps x 8
2pps x 20



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