LOG: BACK TO BARBELL BASICS

[samgraves82]

10/13 chest and bis
Just erased everything I just typed so you're getting the short version.dropped barbell press these last 2 weeks just to be safe. Also, no paused reps also to be safe. dropped the 3rd set on 2nd and 4th movements .Took a bit to get a good pump but when it hit, IT HIT!!! Something felt off on 2nd set of preachers so I aborted and went straight into incline curls with no rest hence the more reps on 2nd set.

25° smith press
315x7
275x9

Hammer flat
2ppsx12/8

25° DB press
90x13/8

Pec deck
120x9
105x10

DB curls palms up
35x9
30x10
25x10

DB preachers
15x12(I think 12 reps, have to watch vid to be sure. Didn't write down)
10x12

Incline curls
20x9/13


Sent from my motorola razr 2023 using Tapatalk

[samgraves82]

10/16 back
I'll tell you what. It took every ounce of my being to get up and out of bed today. It's been a rough couple days. I didn't know a body could get this tired. Appetite has went to shit too. This prep has certainly been different in every way. Just 10 days out tho.
Skipped hams again for all the same reasons. I was training a client yes and when I squatted down or did like a side lunge type movement it felt like I was getting stabbed in the hamstring. No problem with the quad tho or the hammy since that session.
Didn't do anything fancy today. Just a bunch of pulldowns and chest supported rows. Didn't even record it. gotta really good pump tho. I guess it was still 8 sets of back.

4x wide grip rows to failure 10-12 rep range
4x arsenal chest supported tbar row 8-10 range





Sent from my motorola razr 2023 using Tapatalk

[samgraves82]

10/17 check ins
I was telling coach how horribly tired I am. Again, I didn't know a body could be this tired and fatigued. He told me to stay my ass home an extra day and fed me so hopefully I'll wake up feeling better tomorrow. After the extra food, I honestly feel some better already. We almost there though. 2 preps back to back ain't no joke !!! 12 weeks last time, one week off, then right into this one. It would've been a lot easier if shows were a few weeks closer to each other. I am pretty damn shredded tho. Anyways,



Sent from my motorola razr 2023 using Tapatalk

---

Check ins weight and pix
184.5lb this morning but that's gonna go back up couple lbs real soon.


Sent from my motorola razr 2023 using Tapatalk

[1bigun11]

You are looking shredded, but also full, which is hard to pull off. How tall are you and what are you weighing?

[samgraves82]

You are looking shredded, but also full, which is hard to pull off. How tall are you and what are you weighing?

5'10.5" and was 187 this morning. Pix were even more full this morning after 2 days rest and some extra food. You'll see it in next post in couple mins. Those check INS are fasted first thing after waking up so I'm actually oretty flat

Sent from my motorola razr 2023 using Tapatalk

---

10/19 shoulders and tris
Welp, last heavy day of training. It was an AWESOME one too. With the extra day of rest and extra food, the pump and vascularity was pretty damn gnarly!!
Also, just filled in the last page of log book so it's perfect timing.

Smith press
205x10
155x12

IYT on incline bench
5lbs x 10/10/10

Rear laterals
20x19
15x20 super settled with

Seated db laterals
20x12
15x11

Standing DB laterals
15x23/21/16
Super settled with
Rear laterals
15x11/10/8

DB upright row
20s x 23 +2 & 12 +3

Crazy rope press down
60x14
50x15
40x15

Overhead cable extension
70x13
60x18/14

Cross body tri press down
30x12/12


Sent from my motorola razr 2023 using Tapatalk

---

10/19 shoulders and tris
Welp, last heavy day of training. It was an AWESOME one too. With the extra day of rest and extra food, the pump and vascularity was pretty damn gnarly!!
Also, just filled in the last page of log book so it's perfect timing.

Smith press
205x10
155x12

IYT on incline bench
5lbs x 10/10/10

Rear laterals
20x19
15x20 super settled with

Seated db laterals
20x12
15x11

Standing DB laterals
15x23/21/16
Super settled with
Rear laterals
15x11/10/8

DB upright row
20s x 23 +2 & 12 +3

Crazy rope press down
60x14
50x15
40x15

Overhead cable extension
70x13
60x18/14

Cross body tri press down
30x12/12


Sent from my motorola razr 2023 using Tapatalk

[samgraves82]

10/21 back/bis
"Peak week" is here. Pumped the shit out of my back and bis. Nothing crazy but I did do some hard sets just cables and machine tho.

3 sets wide grip pulldowns
3 sets arsenal seated row(1 arm, 1 arm, 2 arm)
3 sets asst pullups to failure

5 sets Machine curls, 2x to complete failure


Sent from my motorola razr 2023 using Tapatalk

[samgraves82]

Been just mostly resting last few days. Under 1 day out. Think I'm ready


Sent from my motorola razr 2023 using Tapatalk

[MindlessWork]

Looking killer Sam and you should nail it!

[samgraves82]

Looking killer Sam and you should nail it!

I'll be good. I'll post pix tomorrow. Full AF tonight

Sent from my motorola razr 2023 using Tapatalk

[samgraves82]

Morning of comp fasted. Lighting is pretty shit. More striated in chest etc than it appears



Sent from my motorola razr 2023 using Tapatalk

---

Here ya can see the striations in chest after meal 1. Shit lights here too


Sent from my motorola razr 2023 using Tapatalk