LOG: BACK TO BARBELL BASICS

[samgraves82]

1/7/26
Finally all appts done and holidays and back in the swing 100% (vs 98% ) swole up the legs real nice today. Was little worried after the physical therapist put me thru it yesterday. Got my CPAP squared away and new sleep study comin soon too. Forgot to write last set down but got video.


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[samgraves82]

I'm glad that weeks over. I'm sorry I've been slacking on here a bit but all is well now I promise.
Training has went well though.

I don't have my log book on me but the push highlights were, if I remember right
25° smith press 335x9 and 275x13 paused and 25° DB press 100x14
Tonight's pull session next post


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[samgraves82]

Uh oh I see I missed a workout here.
Well I had pull day tonight and went pretty damn good. Pretty decent pump for sleeping all day. Progress on all my main back movements

Ez bar pulldown
220x14/5/3

Chest supported DB row
80x12/8

Hammer low row
3pps x 16/12

Rev pec deck
105x20/16
90x10
75x17

DB curls
5 sets



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[samgraves82]

1/17 legs A
Had a damn good session last night. Last set of hacks I failed at bottom of rep but on the 3rd try I was able to scream my way back up. Looked like that old sam sulek video lol.

Glute focus extensions
80x16

Seated hams
180x19 (15 & 4)

Leg extensions
195x19/8/4 rest pause

Hack squat
3.5pps x 10
2pps x 20 really earned that 20th rep

Calves 2 sets


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[samgraves82]

1/20 push B
I had a kick ass day. Although I didn't add a rep to bench press again, I tried a little wider grip just to see. Oddly, put more on my triceps and I'm certain with my usual grip, id gotten that ever elusive 8th rep. Plus, went back to normal grip on 2nd set, with minimal rest, and still matched last time. That said, the last 3 sets of pressing pumped my chest so gd much, I didn't even bother with flies!!! Same with smith shoulder press, it was hitting so good, we just did 2 extra sets of those instead of laterals. Cause if something is hitting, just stay out, right? I did forget to write down 2nd set of hemmer incline but pretty sure it was 6 plus the partials


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[samgraves82]

1/28 legs C
I was fn exhausted yesterday morning and the session got off to a slow start and went backwards on the ham curls pretty bad. But by the time got to pressing, I was killin it.

Seated hams
240x15/2/1.5
165x20

Leg extensions
Lowered the weight last mini set to get more reps
195x20/8 165x8 rest pause

Pivot leg press
7 +35pps x 17/10


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[samgraves82]

1/31 push A
Well I had a little mishap first set of pressing hence the just 1 set. After my warmup the bench I always use freed up so I grabbed it. Well the bar was way higher and barely able to u rack but there was 3 plates on it already. So I told my partner to lower the j hooks while I did my reps. Didn't consider he was gonna be right in my way so had to hold 315 on my chest till be finished lol and seemed like a lifetime. Lost 2 reps on my set too BUT, I got a gnarly ass pump tho. In all body parts.

25° BB press
315x7

Flat hammer strength
2pps +10lbs x 22/12
1.5pps x 30

Pec deck
135x8 drop set to
105x8

DB skull crushers
20x10/19/14/16 decline/incline/decline/incline

Vbar press down
70x20/19
60x20

Machine lateral
70x25/20
60x20
60x20

Front raises
20x15
15x12
10x20


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[samgraves82]

2/2 pull A
Had to take my daughter to Dr appt yesterday got behind a bit but still got most of session in and made up my rear delts today. Did a few side laterals too just because why not. Went to a different closer gym too for time reasons and wanted to try the new chest supported row they have.

Machine pulldown
150x10/6/4 this thing lit me up
110x14

Chest supported row
100x15/9

Machine curls
90x12/12
80x12
70x15 and my biceps are actually sore today!!!!



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[samgraves82]

1/7 push B
Overall had an amazing session. I skipped Friday cause I felt like shit and was just too tired. I am dropping the flat bench next time tho. Not only has it been stuck, but I strained my pec or something around rep 5 so I didn't even attempt a 2nd set. Also didn't do flies cause all I could think is tearing that pec and stretching the shit out of it didn't seem like a good idea at the time. Worked in some extra volume on the hammer incline tho. The smith shoulder press was hitting like a mofo again too so did an extra set and only 2 sets of laterals.

Flat bb pres
365x7

Hammer incline
2pps x 21/9
1.5ppsx11

Smith press
135x13/11
115x26

Cable lateral
30x19/13

Overhead cable ext
50x20

Incline skull crushers
65x18/15

Str8 bar press down
50x18/17
50x17 after longer than usual rest


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[samgraves82]

2/9 pull B
Had a damn good session today. I did switch back to smith press from landmine row cause this gym don't have one and mines such a pain in the ass to set up. I also didn't do any rest pause sets. Honestly I feel like my body just needs a break from it. That said, did see failure 3x each movement and only dropped weight for 1 set the whole back part of session. Surely that, combined with the extra volume counts for something. Same thing with push session Saturday.
Med grip pulldown
220x12/9
200x6

Smith row
225x11/10/6

Seated cable row
160x12/10

Rev pec deck
135x13 drop
120x8
105x5

Concentration curls
20x20/11
15x20/17


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