LOG: BACK TO BARBELL BASICS

[samgraves82]

6/7 push A
I keep forget my log book to update legs from yesterday it to take pic of it but I will tomorrow. Today was a good push day tho. Threw away the barbell press for smith press.

35° smith press
295x8
255x12

Hammer flat press
3pps x 9/2/2 rest pause

Pec deck
120x19/6/3 rest pause

Smith close grip bench press
205x14/5/3 rest pause

Str8 bar cable overhead ext
All drop sets
80x20/9
70x11
60x11
50x20/19

DB laterals drop sets
35x29
25x14
15x15


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[samgraves82]

6/9 pull A
Today felt amazing. Well, wasn't happy with how heavy the pulldowns felt but they felt good on my back if that makes sense. I also lowered the weight significantly on rack pulls cause not only was that 565 or whatever it was too damn much,I wasn't squeezing my back etc and it was just my ego. I planned on lowering it anyways but coach got onto me about it too so I squeezed as much out of 405 as I possibly could, and it was AWESOME!!!!! Pump was good and boy am I happy AF with where my physique is rn!! Shits getting nasty AF real quick since. Changed the peds to shirt esters this week and lowered food a touch and added orals last week. Oh, back to regular gym for this workout today. Last time was at other gym due to hrs

Med grip mag grip pulldown
110x10/2/1 rest pause

Rack pulls
405x11

Hammer supinated row
100x9/4/2 rest pause

Rev pec deck
145x17/7/3

DB curl
30x21/14

Pin wheel curl
30x10/5/5



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[samgraves82]

6/11 legs B
Damn good session. Leg press reps were the same but once again my ROM was much better. So that's a win.

Seated hams
230x10/3/2 rest pause
170x20 widow maker

Pivot leg press
7pps +;20lbs x 15 hi and wide/10 low and close/9 regular stance

Leg extension
135x15
120x17


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[samgraves82]

6/13 Push B
Had a good push day. First push B after throwing out the flat bb press and the smith felt really good. Have the arsenal press a try after but I just didn't like it so I'll go back to the other flat machine press i like after. Since I switched first movement I just wanted to try something different but no. Had a gnarly pump despite that arsenal press in chest.

25° smith press
315x6
255x12

Flat arsenal press
3pps x 9/2/1 used neutral grip on last rep

Seated cable fly
30x21
35x15/7/4 rest pause

Weighted dips
1 chain x 10/3/2

Dante extensions 4x12-20
32.5 x 25
37.5 x 19/15/13

Seated DB laterals 4x20 w/ 20 sec rest
25x20/20
20x20
15x20 ugly reps cause gd it burned



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[samgraves82]

6/14 pull B 7 weeks out
Had a pretty good pull day. Couple things felt heavier than expected. Slept good last night and had 2 meals in me so maybe I was just having one of those super days last time. We'll see next time.

Close grip pulldown
200x11
140x19.5 widow maker

Smith rows
325x8
295x10

Hammer hi row
3.5pps x 9/3/2 rest pause

DB rear laterals ~20 sec rest
20x20/20
15x20
10x20 repeat again

Cable curls
120x16
100x16/11

DB preacher curl
20x10
15x11
12x14



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[samgraves82]

Sorry behind a couple days. Been eventful to say the least


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[samgraves82]

6/18 push C
Aside from my first set of smith press, the session went very well. Something just didn't feel right on that first set the whole time tho. Nothing hurt or anything like that, something was just "off". Just couldn't get myself awake at first. Sleep has been much better last day or 2 tho. Anyway, weight steady dropping, body getting harder , striations popping up in new places.
Because of that first set, got paranoid and lowered the weight on DB press which turns out wasn't necessary at all it did feel nice to pump out extra reps but I would've been fine with the 120s again. Lesson learned !!!

30° smith press
315x5 (-2 reps)
255x12 (+1 rep)

Flat DB press
100x16

Free motion cable fly
45x15
40x12/7/5 rest pause

Cross body tricep extensions on free motion station
23x18 +12 partials

Dip machine
170x16/6/4

Seated laterals 20 sec rest
20x20/20
15x20
10x29 burnt them shits out!!!

Cable upright row Life fitness station
27.5x30
32.5x25(several cheat reps here)



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[samgraves82]

6/23 legs A
Today went well. The leg press was being used so I just went and used the machine leg press. Didn't have time to wait and get my cardio in.
Gotta nice pump in too.


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[samgraves82]

5/25 push A
Well yesterday might not look great on video but my gd chest is shot today and and even my shoulders a bit sore. And that never happens. I say that cause I felt weak AF going into my pressing but it actually went well. The prep is real rn and I'm zapped.

35° smith press (dropped weight cause warmups were heavy AF and that's was a mistake got more reps than id thought. )
275x10
255x12

Hammer press
2pps +35 x 10/3/1 rest 3

Pec deck
135x13/4/2 rest pause

Smith cgbp
205x17/7/4

Cable overhead ext drop sets
70x20/12
60x15
50x16

DB laterals drop sets
35x20
25x12
15x17
Cable upright row


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[samgraves82]

6/27 Pull A
Overall had a good session minus the first set/rest pause set was off. I've messed up writing in my book somewhere I believe. I added a str8 set after just to make myself feel better and it did feel good. Pix look shit tho. Not sure if it was just me, the fact I moved where I usually take em(same room just diff angle/spot) or maybe I'm just flat. In my eye I look full but fat. I know I know, shit up!! Was a long shitty day yesterday so maybe I was just holding water. We'll see when I get home. Took some pix when I got home and even they were already better.

Med grip pulldown
110x9/2 dropped 90x2
70x11

Rack pulls
455x9

Hammer strength supinated row
110x9/4/2 rest pause

Rev pec deck
150x17/7/3 rest pause

DB curl
30x10/10
30x20/7

Incline curl
20x15
15x16



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These were just less than an hour later at home and not even trying hard. Just looking at new trunks that came.


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