LOG: BACK TO BARBELL BASICS

[samgraves82]

12/8 legs
Got lazy and didn't post last night. Boy I have t been in that hack squat for a heavy set in a while and boy did I mess up. Didn't have my old log book with me and I thought I remembered the right weight but not was in wrong I got 2 reps on first set and failed on 3rd and had to crawl out. I figured I wouldn't get it but I was being hard headed. The rest went really well tho. I gotta get more extra in and add adductors. After this "training cycle" Imma switch out a couple things.

Standing hams(used leg ext cause this gym don't have standing downstairs and upstairs was closed. )
60x13/7/5 rest pause

Hack squat
4pps +35 x 2
3pps +35 x 10

Front squat (I'm done trying this)
100x10

DB RDL
80x13 (3 count pause)

Standing calves
230x17/8/5 rest pause


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[samgraves82]

I've been absent couple days. Just tryna keep my life together it seems like. At least the gyms going well.


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[samgraves82]

12/15 push A
Totally shit the bed on barbell presses tonight. I assume cause my head was down the road somewhere. The rest of the session went good tho. Gotta stupid chest pump tho!!! Only got 3 reps with 305 so on the fly just dropped to 275 and got 5 more on the drop set.

25° incline press
305x3 drop set to 275x5 plus negative
235x8

Flat hammer strength rest pause
2.5 pps x 9/2/1(cheated up the 2nd rep) plus negative

Hi pulley fly
40x35 + partials

Weighted stretch w/ 30lb DB in fly position

DB laterals
30x28 + partials drop set to
20x20

Pro squat shoulder press rest pause
50x13/6/3

Smith close grip bench press rest pause
145x15/7/4

Rope press down (plan says freestyle)
All sets to fail with 70,60,50,40,30,20,30

Tricep stretch on the dip station with body weight


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[samgraves82]

12/16 pull
Done went and messed up my back again. I'm not sure how laying in bed for a whole day can make one specific part of lower back/spine hrt this was but it does. Both times now it's been after a push day and laying in bed all day the next day. I've switched how I'm falling asleep too. So needless to say I couldn't deadlift yesterday. Last time I was able to but I was fine with just the bar but I twisted wrong way loading a 45 plate and holy fuck. Could t break 135 off the floor. So I just moved on.

Ez bar pulldown supinated
90x10/5/3 RP

Deadlift
xxx xx

Seated cable row
120x15/10/7 RP

Rear delt cable fly
12.5x17/13/7 RP

Ez bar curls
60x14/8/4+2 cheats RP

DB preacher curls
12x18



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[samgraves82]

12/18 legs
Didn't really try to push the leg press today cause of my back. It's doin much better and wanna keep it that way. Push back up next time. I did match the log book tho so didn't go backwards. Did my widow maker on leg ext instead of hack too. Think I may keep doing that actually. Gotta pretty decent pump too!!

Seated ham curl 1x rp
225x11/4/1 +13 partial

Pivot leg press
6pps x 12
5pps +10lbs x 21

Leg extensions very nice tempo here
75x23

GHR sort of I was very careful with these
35x20/20
BW x 20



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[samgraves82]

12/20 push B
Today was pretty damn solid day. Taking it easy on leg press other day and on pull day with the 2 days off helped a lot cause I was starting to get a little beat up. I felt good today tho. Happy with bench press and switched the hammer incline with the dynabody standing press. Never gave that thing a real chance so Imma ride it out for about 8 weeks just to see how it goes. It felt pretty nice today. I'll call it standing incline in log.

Bench press
325x7
245x12 + negative

Standing incline 1x rp set
2pps x 8/4/3 +negative

Incline cable fly
50x12
40x16(widow maker but couldn't get to 20)

Cable lateral not rest between sets
40x12/12
30x12/10

Smith press 1x rest pause
160x7/5/3

Str8 bar pressdowns 1x rest pause
80x12/8/4



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[samgraves82]

Gotta little behind here with the lady over.
12/21 pull B


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12/23 legs
Pretty solid session here. Got rid of the front squat cause it's just not doing it for me aka I'm really bad at em. Added in some "good girls" at the end to try to start filling in that inner thigh gap. It's past time !! My damn legs were shaking with just 90 freaking pounds. Left out the DB RDL cause of my back. Hopefully it'll be back right soon.

Standing hams 1x rp
60x9/4/2 +22 partials

Hack squat
5pps x 8
2.5pps x 15(2nd set needs to be 20+)

Leg ext 1x rest pause
60x16/9/6

Adductor
90x20




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[samgraves82]

12/26 pull C
Had a nice workout tonight. Switched out t bar for landmine row tonight. Like the other changes I've made, this will be at least for the next couple/few months. I just really hate that tbar there. Really need to work in the chest supported tbar somewhere too. Might work it in the pull A session. Pump was nice.

Landmine row
5 plates x 8(I may actually lower the weight next time)
3 plates x 15 paused and squeeze Felt awesome

Pull ups 1x rest pause
35x9/5/2

Close grip pulldowns
80x10
50x20(15 few seconds then 5 more widow maker)

DB hand and swing
40x40
35x40/40 these light u up once u figure it out

Seated DB curls 1x rest pause
40x11/3/3 last set was 1 arm at a time to squeeze out more reps

Rope hammer curls slight pause at top
20x35 +25 partials life fitness station. Don't be fooled by that 20lb number



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[samgraves82]

12/28 legs
Had a pretty good session last night. Really good actually. I was a little worried about my neck even tho it felt better but it was fine after squats. It was stupid pumped after SLDL and thought I fucked up but it went away. I checked and only got 5 mos till I gotta do labs etc for doc so Imma start a cycle here in next couple days. Thatll give me 16 weeks for cycle then a month to let everything come back to baseline.

Seated hams 1x rp set 12-15
235x8/4/2

BB squat
335x8

Leg press 1x rp 50-60
2+35pps x 26/13/11 geez these hurt

SLDL
225x12

Standing calves




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[samgraves82]

12/30 push A
Solid day!! One of the cables are broke so had to do pec deck instead of cable flies but that's ok. I don't think the fly variation matters much, if at all, anyway.

25° barbell press
295x8 +negative
235x10 +negative

Hammer flat 1x rest pause 12-15
2.5pps x 11/4/1 + negative

Pec deck
90x21

DB laterals 1x widow maker +partials/drops
35x24 +14 partials drop set to
20x18 drop to
10x21

Pro squat press 1x rest pause 15-20
60x13/3/0(supposed to be a negative too but couldn't get a rep up after few tries cheating)

Smith close grip bench press 1x rp 25-30
145x18/8/4

Rope press down freestyle (had to share so just did str8 sets back to back)
60x15
50x7
40x9/10(little extra rest before last set hence the reps)


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