LOG: BACK TO BARBELL BASICS

[samgraves82]

11/3 legs B
Holy shit we're my legs pumped tonight!!! Still dialing in weight to match rep ranges .

Seated hams RP 15-20 +15-25 partials
180x12/7/6 +12 partials

Pivot leg press 2x straight sets of 10-12 & 15-20
1st set hi & wide 2nd set low and close feet
6pps x 10
5pps +10lb x 12(big miss)

Hack squat 1x widow maker
1pps +35 pps x 21

I can't do real glute ham raise apparently so weighted hyper ext 3xfail

35x12/11/8

Seated calves DC style 5 sec neg, 5 sec stretch, 5sec concentric, 5 sec squeeze(must be a later version )
45x11



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[samgraves82]

11/4 push 2
Had a good one today mostly. The overhead cable ext were trash tho. Was supposed to do dips but there was nothing left for dips so replaced with press downs. They hurt my elbow and shoulder anyway.

Flat BB press
315x9

Hammer incline 1x RP set 12-15
2pps x 10/4/2 +6 partials

DB fly 1x widow maker missed weight bad so just kept dropping till I got to 20+
20x7
15x6
10x6

Smith press 1x rp 12-15
185x6/4/1

Cable laterals str8 sets no breaks
40x12/12
30x12/12

Pressdowns 1x rp 15-20
60x8/6/5

Cable overhead ext 4x12-20 str8 sets
40x21/13/13/12



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[samgraves82]

Standing ham curls 1x rest pause 12-15 +15-25 partials on last set
40x10/6/3 +15 partials

Hack squat
5pps x 6
3 pps x 11

Leg extensions 1 x WM +15-25 PARTIALS
70X20 +20

DB RDL
80X10 pause reps

Standing calves


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[Kubes]

Bad ass brother! Keep up the hard work you are worth it!

[samgraves82]

Bad ass brother! Keep up the hard work you are worth it!

Thank man I appreciate that

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Push 3 11/9/24
Damn gym closed before I got my last exercise in so I just went down the road to my other gym to do it and my cardio.

30° smith incline 1xRP 12-15
285x7/3/1

Flat DB press 1x10-12 str8 set, pause reps, and 15-20 sec iso hold in mid range at the end. (Didn't make the whole 15 sec )
100x11 +hold

Cable fly(seated free motion) 1 x WM(widow maker)
25x20 barely made it

Seated db laterals 4x20
15x20
30x20
15x20
15x16+4 partials

Seated DB press
50x21 these were ugly

Lying DB extension 1 x RP set 20-25 reps
25x12/9/4


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[samgraves82]

11/10 pull 3
Had a pretty good session. Missed the mark big time on the "hang & swing" sets. Now I know tho.
T bar row medium grip
4 plates x 10
3 plates x 12 slow, squeeze, and pause

Pullups 1 x RP 12-15
BW x 10/5/3

Close grip pulldowns to lower chest
140x10
80x21 (took 2 tries to complete widow maker)

DB hang and squeeze 3x40(2 tries on each set)
45x36
40x28
30x29

Seated DB curls RP x 25-30
30x14/8/5

Rope hammer curl WM+partials
70x23 +20 partials
GD forearms cramping like a bitch tonight



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[samgraves82]

Got behind a day here but i imagine most of you already seen my leg day post elsewhere. Anyways
11/14 push A
Hell yea man! Dialed in the volume for the day. Ive grown to like a touch more volume and making my 2nd exercise a rest pause instead of str8 set, upping the shoulder press total reps, and the plan calls for freestyling the pressdowns so did a couple drops and partials and blew them shits up . I added in the weighted stretches and the heavy negative at the end of all presses. That'll be the norm from now on for all workouts. I butchered the laterals but got all the reps and partials in and my shoulders were so freaking pumped. Same for Tris and chest too. I just loved this session today. My strength is climbing like crazy!! I was +3 on my BB incline press today.
I know it won't last but I'm really liking my look today. Still in pretty good condition but full AF too. Nice pump will do that I guess. Anyway,

25° BB press RP x 12-15
275x10/2/1 +negative

Hammer flat press RP x 15-20(I made up that rep range. This was written as a str8 of 10-12 but I wanted a touch more volume)
100pps x 10/3/1 +negative

Hi pulley fly 1 x WM w/2 sec squeeze. Max pump here.
30x24 brutal at the end

Weighted DB fly stretch w/45lb DB
I think I made it 30 sec

DB laterals 10-15 seconds rest between sets(I did butcher these tryna write in book and my brain was kinda fried at this point ) gnarly ass pump !!!!
25x25 +15 partial
15x20
10x20 +13 partial

Shoulder press in dynabody pro squat
RP x 15-20
25x10/5/3 +negative

Smith close grip bench press (plan calls for barbell so may switch next time just to see)
RP x 25-30
105x15/9/6 +negative

Crazy rope press down
60x15 +10 partials drop set to
30x13 20 second rest
30x8 +15 partial regular rest then
30x13 +13 partials

Weighted stretch by overhead tri ext on barbell didn't time but it was maybe 30ish seconds. It was awful after all those pressdowns


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[samgraves82]

11/15 pull A
Good pull day! I absolutely LOVE seeing the deadlift move. Don't have to work till 6:30 tonight so gotta little extra rest today.

Lat pulldown
80x14/6/3 +negative

Deadlift
475x7

Hammer row
90x12/6/3 +negative

Rear delt cable fly
25x21/8/5(I think. Gotta review vid for last set)

Ez bar curls
50x11/5/4 + negative

Machine curls
70x18 +3
70x10 +2


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[samgraves82]

11/17 legs
Yep, I'm ok with this. I'm surprised I'm still this vascular



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[Jolter604]

your killing that shit man

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