LOG: BACK TO BARBELL BASICS

[samgraves82]

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[samgraves82]

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[samgraves82]

3/23 legs A
Had a smashing leg day. Everything felt awesome and strong even tho after counting back I was a day early. My poor hamstrings were pumped AF and burning before I even finished my warmup sets. I think Ive found a really good volume/frequency for my legs. Every 5th day. I just wish the fuckers would grow more. I feel like I train hard. Fuck, I know I do!! Maybe the bigorexia just got me cause I can't see it. I know they've improved I'm just greedy I guess. As long as the log book moves and form etc is consistent, they have to grow.
ANYWAYS, in a session or 2 I'll have matched or beaten my all time best squatting. 385x6 yesterday and I think 8 is my best. Got back here pretty damn fast too. Just started squatting in December I think. So solid 3 mos to get back to where I was squatting every week or biweekly for several years. I'm cool with that.

Seated ham curls
225x9/4/3 rest pause

BB squat
385x6

Leg press
100pps x 35/15/11 oh boi that was something

GHR partials I dunno what to call em
35x12/10

Standing calves
270x10




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[samgraves82]

3/26 push A
Had a bad ass session yesterday. Made a pretty big jump on the 35° incline press and kindly surprised myself really. Going into it and during that first rep I was just praying for 6 and ended up with 7. Got loud grunting on it too which is out of character for me. Kinda felt dumb after watching it lol. I don't like that my front delts are a little sore. That's not happened but one other time I can remember and that was on reg 45° incline. Chest is still fairly sore tho so it's not like I didn't blast it. Hammer press went well too.

35° bb press
295x7(something bout hearing 295 on incline)
230x12

Flat hammer strength press
120pps x 9/3/2 rest pause set

Pec deck
80x21 oh boi that one burned like a bitch

Smith close grip bench press
165x17/8/4

Cable overhead ext str8 bar
80x9 drop set
70x11 drop to
60x9 drop to
50x11

DB laterals
35x18 ugly reps but the jump had to be made/drop set to
20x13 drop to
10x20 gd these 10s smoked me!!!

Cable upright row
110x20 couple cheat reps at the end

That tricep vein type shi


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[samgraves82]

Damn im farther behind than I thought on my log.
Had a kick ass set of deads that busted a blood vessel in my eye and it was awesome!!

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3/30 legs B
Seated ham curl 240x9/3/2 rest pause

Pivot legs press
7pps x 10 hi and wide
7pps x 11 low and close
7pps x 10 regular stance

Leg ext
125x15/6/3 rest pause

Standing calves
250x20

Stretches



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4/1/25 push B
Lost 1 rep on my heavy set of bench press today but I figured that would happen cause I had to wake up earlier than usual to train, and at different gym/bar, bench and it happens Everytime so not worried about it. I did get +2 reps on the back off set tho.

Flat BB press
340x7
250x15

Pin loaded hammer incline
75x12/5/3 misjudged this weight bad

Low pulley fly
12.5x15
10x22

Dips
BW x 16/7/4

Dante ext aka seated cable oh ext
27.5x20/20
32.5x20/20

Seated laterals
30x20
25x20
20x20



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[samgraves82]

4/1/25 push B
Lost 1 rep on my heavy set of bench press today but I figured that would happen cause I had to wake up earlier than usual to train, and at different gym/bar, bench and it happens Everytime so not worried about it. I did get +2 reps on the back off set tho.

Flat BB press
340x7
250x15

Pin loaded hammer incline
75x12/5/3 misjudged this weight bad

Low pulley fly
12.5x15
10x22

Dips
BW x 16/7/4

Dante ext aka seated cable oh ext
27.5x20/20
32.5x20/20

Seated laterals
30x20
25x20
20x20



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[samgraves82]

4/3/25 pull B
The other day I forgot to fix my alarm back and woke up an hour late and fucked my workout up. I got the meat and potatoes done but still aggravating. I would've just skipped and made it up the next day but I had a Dr appt the day before and was already a day behind on training. That damn clinic has run me thru the ringer last 2 weeks but everything I'll be back to normal now.

Close grip pulldowns
170x14
120x23/5/5 is in log book but I feel like it was 23 total reps took 3 tries

Smith rows
285x11
235x13

Hammer low row
3pps x 10/3/2 rest pause



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4/5/25 legs C
Did a shit ton of yard stuff yesterday and was not feeling it today but ended up being a good one. Took forever tho. Was supposed to do standing hams but some guy was taking forever super setting lunges so I just went to lying curls. Don't have a baseline no more for them but I think this was decent

Lying hams
130x10/5/2

Smith squat
375x6
225x16

Leg extensions
100x12/6/4 rest pause

Adductors


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[samgraves82]

4/7 push C
Today was a damn good day. Did embarrass myself trying to kick back the dbs the first time. It was an adjustable bench and my butt slid in the crack there and when I got back one of the dbs was outta position and could get it up and had to bail. I switched benches and I guess a guy saw it happen and offered a spot and I gladly accepted just in case. I did go back to flat DB since they got some new 110s and 120s. Flatbis what I was doing but trying to keep the 10-12 rep range the 100s just weren't heavy enough and more incline pressing is never a bad thing.

30° smith press(35° bench wasn't available)
290x10
225x13

Flat DB press
120s x 10

Hi pulley fly
27.5 x 15/5/3 rest pause
22.5 x 18

Crossbody tri extension
17.5 x 18 +12

Dip machine
170x15/6/3

Seated DB laterals 20.sec rest between sets
20x20/20
15x20
10x20 lots of cheat reps repeat next time

Cable upright row
27.5 x 35



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[samgraves82]

I guess I forgot to write down last exercise, woops


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[samgraves82]

4/10 legs A
We added in an extra set of ham curls this week and till further notice. Added in a widow maker on the lying ham curls. It was pretty rough. Only made it to 18 reps. Execution wasn't perfect but the intensity was there. As ok as done went over to my stretch therapy session and forgot to take pix after but legs still jacked oh, doin legs at different gym hence the weight change on seated hams.

Seated hams
150x9/5/4 rest pause

Lying hams
115x18

BB squat
385x7

Leg press
1pps +35pps x 30/12/8 rest pause



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