LOG: BACK TO BARBELL BASICS

[samgraves82]

Got stage pix from 2nd show and couple log entries to make up later


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[MindlessWork]

You look great there Sam.

[samgraves82]

You look great there Sam.

Preciate it man

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Ok let's get this log caught up and start this off season and rebound.
8/4 pull day nothing crazy or heavy.
Also focusing on negative, squeeze, slight pause

Wide grip mag pulldown(not the sides but lol more than med grip)
120x/14/8/5 rest pause

BB row
185x9
135x12

Life fitness machine row(love this old thing)
105x10/6/6 used all 3 grips

DB spider curls (hell yes!!!)
20x13/9/9 rest pause

Hammer curl
35x11
That high camera angle is sweet!!!



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[samgraves82]

8/7/25 push A
Decent day I believe. Probably pushed little harder than I should've this day but , what can I say? Love training!! Gotta nice pump I remember and looking much fuller now even tho weight hasn't jumped drastically. Haven't eaten like a total asshole since shows either. Ready to get back on routine with coach this week too.

25° bb press
275x4

Flat hammer strength
2.5pps x 14/6/4 plus slow neg on last set

Pec deck
105x20 widow maker

BB cgbp
185x11/3/1

Lying cable ext
Skipped week 1 to be safe

Smith behind neck press
135x12/5/2

Machine lateral
Xxxxx


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[samgraves82]

8/10/25 pull B
Solid session for where my body's at right now I absolutely hate that tbar row!!!! Just FYI.

Supinated ez bar pulldown
180x10/4/2 rest pause

T-Bar row
3 plates x 9
2 plates x 13

Hammer low row
2.5pps x 11/4/2 RP

Rev pec deck
105 x 20 +10 partials drop set to
90x10

Cable curl
130x11/4/2 RP

Rope hammer curl
90 x 23



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8/11/25 push B
Push day went pretty good. Started out about where I expected don't mean I like it tho. I know as the weight comes back and the body recovers strength will come back fast. I been waiting to try this Rev grip incline press and boy did it live up to the hype. I had to use a bit of a wide grip to put it on tris but it was nice!!!

Flat BB press
315x5

Hammer incline
2.5pps x 11/3/1 RP plus negative at the end

Pec deck (cables used so subbed )
105x23
120x10 I think

Smith Rev grip incline press
135x12/10/9 RP (little longer rest than usual)

Ez bar press down
60x26

Smith shoulder press (135 little too light )
135x16/5/3 RP

Machine lateral
60x20 +10 partials drop to
40x18


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[samgraves82]

8/13/25 legs B
Had a damn good day. Picked up damn near where I left off and that gave me a confidence boost I really needed after that last leg day. Gotta nasty pump too!!

Seated hams rest pause set
210x11/4/1 +2 assisted reps
170x22 widow maker

Pivot leg press
7pps +10lbs x 15/10/8

Leg extension
120x22 wm

Seated calves(over shit the weight so this is total reps and avg weight)
70x10 DC style

Did the stretches after


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[samgraves82]

8/15/25 push c
Training starting to feel good again. Body's waking up again.

25° smith press
295x6
245x11 pause reps

Flat DB press
100x11

Hi pulley fly
60x11/7/4 rest pause

Lying DB ext
35x11/4/3

V bar press down
70x24 widow maker 2 tries

Machine shoulder press
50x12/9/3

DB laterals
30x20+12 drop
12+1212 +15


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[samgraves82]

8/16/25 pull c
Damn good session. Really like doin the hi row first. Back was lit TF up!! I see a flaw in my programming. Out deads and bb squats back 2 back workouts and that isn't gonna work. I'll do a smith squat tomorrow then put the squats in leg B workout.

Cable pullovers just to warm up

Hammer hi row
3pps x 13/5/2 rest pause

Deads
405 x 8

Pull ups couldn't find weight belt
BW x 12/4/1

Seated cable row
90 x 22 I think. Didn't write it down

DB curl
30 x 20

Pinwheel curl 30x13

DB preacher curl
12x20/13


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[samgraves82]

8/18/25 legs C
Had a bad ass leg day yesterday and my legs are FUCKED today added 20lbs to smith squat and 2 reps. So I'm happy about that. Was supposed to be squat but I'm not squatting day after deadlifting. So I'll do them next time.

Standing hams
45x13/7/3 rest pause

Lying hams
80x25

Smith squat
295x10

Hack squat
1.5pps x 21 failed and had to crawl out

Standing calves
90x12 DC style tried seated first but after a few reps the pads were hurting my quads too much

Had a serious leg pump


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[samgraves82]

8/22 pull A



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