LOG: BACK TO BARBELL BASICS

[samgraves82]

8/27 Pull B
Had a bad ass pull day!!! Push the other day was shit and didn't post on purpose. Didn't even write most of it down.
I gotta training partner now for a couple weeks and we just went straight bro on bis. We probably did 150 reps just handing the cable and ez bar back and forth. Took the ez bar 3 grips , 2 sets each, all to failure + and it was fun and awesome.


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[samgraves82]

8/29 legs B
Killed legs today!! It's awesome having a training partner again to help with couple extra reps/negatives, who's at least as psycho as you.
Big progress everywhere !!

Seated hams rest pause
210x14/5+2/2+2 (+ = assisted reps)
175x20 +2

Pi it leg press (hi&wide, low & close, neutral)
7pps +20lb x 15/10/8

Leg extension widow maker
125x22 2 tries

Standing calves DC style
250x8

Full of blood and not a cut anywhere


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[samgraves82]

8/30 push C
Damn I love when training is going this well!!! Nasty pump after 1st 2 sets of chest and stupid progress everywhere!!

25° incline smith press
295x9
245x13 paused reps

Flat DB press
100x12

Hi pulley fly
70x14/5/3 rest pause threw in some partials too
50x24

Lying. DB ext
30x18
30x11 drop 25x4

V-bar press down we "broed it out) 20 reps back and forth non stop
70x20
60x20
50x20/21/21 (he did an extra rep on 1 soni had to Everytime )

Pro squat shoulder press
50x20/7/3 rest pause surprised got that many after cooking tris

DB laterals
30x22 +12 partials drop set to
25x12 +2 drop to
12x12 +12









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[samgraves82]

Had a solid ass pull session on Wednesday and smashed TF out of legs today. Progression everything pull day. Especially deadlift. 455x6 bs 405x8 last time.
Let's went great today too!! Big progress everywhere here too. Smith squat was +20 lbs and same reps.
Nasty pump!!!!


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[samgraves82]

9/7 push A
Hell yes progress everywhere again today!! Happiest about the BB press as my pressing has been shit. BB pressing at least. I did get stuck under the cgbp tho had to holler for help

25° bb press
275x8 that's +2
225x11 paused

Hammer decline
3pps x 15/5/3 rest pause

Pec deck
110x21

BB close grip BP
205x12/4/2 rest pause

Skull crusher(had to sub for cable lying ext)
45x27 too light

Smith behind neck press
145x13/4/2

Machine lateral
70x21 +10 drop set
50x12 +12 drop set to
30x12 +12


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[samgraves82]

9/8 pull A
Another kick ass session!! Call me McDonald's cause "I'm living it!"

Msg close grip pulldown
155x16/5/2 rest pause

BB row
245x14
185x13 slight pause

Life fitness. Seated row
150x12/6 +2/2 +3 rest pause

DB rear laterals
25x26
15x11
10x14 plus partials on all sets

Spider curls
45x20
Pinwheel curl
30x???? 2 sets
Hammer curl
30x13 and 30x??
Incline curl
25x??? 2 sets

FULL AS FUCK BOI!!




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[samgraves82]

9/10 legs A
Well it was a kick ass day until it wasnt. Been having some unexplained swelling in foot and leg recently for no apparent reason. Doesn't hurt just standing on it or even while lifting. But does hurt to the touch and when I point my toes down , stretching out the top foot aka plantar flexion, and also when I rub up and down the side of my shin bone. It became too much tho and sitting in Dr now. Also, an old and recently nagging "injury" in upper quad next to hip, really reared it's head today squatting. I'm not convinced they're not related. Between the doc, sitting out a leg day and some peptides, I think I'll be fine in no time.
Now to the positive, great progress on ham curls, big 50lb jump on squats to 365# was moving great till the pain hit and had to stop at 4. For sure had at least 2 or 3 more at least. Still managed to get a nice pump too.

Seated ham curl
225x13/5/3 +3 forced reps
175x20 took 2 tries

BB squat
365x4

Leg extension
105x20/15 purposely took it easy here for obvious reasons


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[samgraves82]

9/12/25 push B
Finally a good pressing day!! Excellent as a matter of fact. And I'll just leave it at that. Did an extra set of bench press today and added a band to it cause I just wanted to have some damn fun!!! Still beat the log book after too which isn't saying much TBH.

Flat bb press
315x8 clean AF
235x14 paused smashed log book here
185 plus small red band x 13 I think

Hammer incline rest pause set
2pps x 14/2 +partials / 1 +forced reps

Incline cable curls
50x14
40x19

Rev grip smith shoulder press
135x10/5/2

Ez bar press down (BRO TIME)
B2B sets with partner 20 reps at a time
70x20/20
60x22/20/20 (22 cause oarner snuck in 21 )

Smith press
135x12

Machine lateral
70x28 drop set to
40x14


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These pix were just minutes before the last ones . Kinda crazy how slightly different angles and lights changed things. I see the poses are tad diff too, lack of effort.



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[samgraves82]

9/17 legs B
Felt good to rest a little and take the day off Monday. Got some food sleep last night finally still tired tho. Had a pretty good leg day and the leg only bothered me first set of leg press with feet hi and wide. The low and close and neutral feet was ok tho. I did add 10 extra lbs the first set too and matched reps. Just matched log book on rest.
Depth could've been better too

Seated hamstring
225x10/5 +2/ 1 +3 rest pause. + = Forced reps

Pivot leg press
7pps +25lbs x 15/10/9 hi & wide, low and close, neutral stance

Leg extension
135x12
120x20 widow maker 3 tries

2 sets calves

Stretches



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[samgraves82]

Pull c 9/20
Helluva pull day and accomplished exactly what I wanted on deadlifts. Did back off on the biceps a bit due to some joint pain just to be safe

Hammer hi row(w/ d-handle attached)
3pps +10lbs x 15/4/2 +3 asst reps

Deadlift
475x6

Pull ups (these took a shit)
BW x 8/3/2

Rear laterals
25x24 drop set to
20x10 drop to
12x10

DB curls
3x12x25



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