LOG: BACK TO BARBELL BASICS

[samgraves82]

4/12/25 push A
Had a pretty good day yesterday. Didn't progress on first pressing set but killed the 2nd set.

35° bb press
295x7
235x13

Hammer flat
2pps +35 x 10/2/1 rest pause

Pec deck
90x21

Smith close grip bench press
175x19/4/2 I think forgot to write down last set

Overhead cable extension
80x11
70x13
60x13
50x17 all drop sets

DB laterals
30x20 widow maker drop sets to
20x12
10x21

Cable upright row
110x24


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[samgraves82]

4/14 pull A
Fuck yes on the deads !!!

Med mag grip pulldowns
100x11/4/2 rest pause

Deadlift
505x7

Hammer row
110x10/4/1

Rev pec deck
125x23/6/2 rest pause

DB curls
25x17/11
20x13

Incline curl
20x10
15x14/16 long rest before last set





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[samgraves82]

4/15 legs B



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[samgraves82]

4/18 push B
Not happy with the first set of bench press. Reps went backwards one. Last time I just matched the time before so it may be time to throw it away for a bit or switch the rep ranges. Progresses everything else tho except maybe laterals. I was in a hurry at the end Soni didn't even look back and just pumped out the reps. This lighting is cool but gotta get back up to regular lighting.



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[samgraves82]

Watching this squat video pissed me off!!! I was so focused on beating log book with 7 reps that after I got it my brain turned off I guess cause I clearly had another 2 reps in me at least . I probably should've tsken one more day off but couldn't take it no more but I did drop a couple sets from this workout so between the couple extra rest days and off tomorrow should have me good as new. Felt great today for sure

Standing hams
65x10/5/2 rest pause

Lying hams
120x20 widow maker

Smith squat
375x7

Leg extensions
100x20 widow maker



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[samgraves82]

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[samgraves82]

4/28 legs A
Today was awesome cause hit a personal best in the squat rack BUUUT Imma get in trouble for not doin my lying ham curl widow maker . I honestly didn't do it on purpose tho. I been focused on that squat since yesterday and after seated curls instead of walking past the racks I just walked str8 to with a 1 track mind. I guess I could've did that instead of of leg press ran out of time and had to go to work. Or u would've just did them at the end

Seated hams
170x8/5/1 rest pause

Squat
405x6

Leg press
1pps +35ps x 35/12/9 rest pause



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[samgraves82]

4/30 push A
Lost a rep on heavy set of incline press yesterday but j expected it cause I slept very little and like shit on top of it. If it happens again I'll just switch reps or exercises.
Im also dealing with this shoulder again So i didn't even attempt shoulders work. Better safe than sorry. I'll make them up tomorrow maybe.

35° BB press
295x6
225x16

Hammer strength flat
2pps +35ps x 8/5/2 rest pause

Pec deck
95x20 1/2

Smith close grip bench press
175x21/9/5! rest pause

Overhead cable extension
80x15
70x11
60x12
50x13 all drop sets



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[samgraves82]

My god did it feel good to finally train again after a week off. It was needed starting prep tho. I did have to train in a dark ass room tho. They turned the lights off upstairs when they left AGAIN!!! I would imagine I'm dropping the rest pause sets for prep but I'll confirm that with coach but went ahead and did str8 sets.
AND YES, A WIDOW MAKER DOESNT HAVE TO BE 20 REPS IMO(but they should be)

Seated ham curls
210x12/10
165x19 wm

Pivot legs press
7pps +10lbps x 12 hi and wide
7pps +10lbps x 10 low and close
7pps +10lbps x 8 regular

Leg extensions
120x15
105x16 wm



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Oh, and peds back in too
750 test
300 Npp
300mast
Pic of leg room lastnight

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Oh, and peds back in too
750 test
300 Npp
300mast
Pic of leg room lastnight


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[samgraves82]

Smashed chest yesterday and it's sore AF today.

Bench press
340x8
225x25

Hammer strength incline
2.5ppsx10
100ppsx9

Pec deck
120x14
105x12
90x15
Did a few sets of biceps too but I'll be back on regular ppl split wed


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