LOG: BACK TO BARBELL BASICS

[samgraves82]

Starting weight 189lbs

Gear 250 test 200 nandralone

Will get pix tomorrow

Training split (subject to change)

Chest bis

Back hams

Shoulders tris

Legs

Diet southern home cooked meals and chicken/rice couple times a day

 

[Jbswole40]

Let's go sammy

 

[cdubw44]

2 days off after show and right back at it. Don’t let that inner demon get you hurt.


Sent from my iPad using Tapatalk

 

[samgraves82]

Let's go sammy

Already omw

 

[samgraves82]

Ain't no pump like a post show pump!!!
So I went fairly hard but not balls out yet. Really surprised myself yesterday when doing chest. Haven't barbell bench pressed in several months but ended up just quitting after I got 315x5. In 6 weeks I'm gonna be as strong or stronger than I ever was. I didn't write anything down yet but I think this is accurate. Oh, back to my old home gym this week as well. So today I did

Cable pullover
70x8
60x9

Deadlift
405x6(had plenty more but no tryna be an asshole yet)

Landmine row
5 plates X 9
4 plates X 10

Pulldowns
160x10/8

Seated cable row
130x10/7

Seated hams
150x8/4/2(I think) DC rp set

 

[Dano22]

Like a big ol Oak Tree, nothing like the basics

 

[samgraves82]

Like a big ol Oak Tree, nothing like the basics

Agreed. And thank you.

 

[samgraves82]

8/9 shoulders/tris

Took it fairly easy again today. Nothing crazy just a nice pump.

Seated BB press

4x8x135

Upright row

4x10/8/8)8x135

Laterals DB

20x15-20

Rear laterals

4 sets

V bar press down

3 RP set

 

[samgraves82]

8/14 chest/bis
We officially back in the full swing of things . Man I surprised how well my barbell pressing strength had held up. One of the pulleys broke when I was doing flies today so had to do my 2nd set on pec deck. Could've walked up stairs but I'm too lazy for that. Weights holding at 188 but that won't last long.
Left my log book in car and gotta freaking monsoon goin so hopefully I get all this right.

25° BB press
275x6
225x12 with slight pause and controlled negatives

Hammer incline
2 pps x 8/4/2 rest pause(RP)

Hi pulley fly
50x28(yes 28)

Pec deck (slight hold at top and sow negative)
120x8/3/3 RP

Cable preacher
90x9/4/3 RP
Super good pump today and happy with where I am ATM

 

[samgraves82]

8/15 back/hams 192lbs
Had good day today. Back pump was crazy good.

Dante rows
80x10
70x9

BB row
225x9/9

Hammer hi row
2.5pps x 10/4/3 RP

Seated cable row
150x9/4/2 RP

Rack pull dead stop
405x8

GHR ext
BWx9/5/4 RP

 

[samgraves82]

8/16 shoulders and triceps
Maaaan I don't think Ive ever had a shoulder pump as good as I did today. Between the paused presses and going behind failure on all my lateral and rear delt work my shoulders were so damn full it felt like they were gonna pop.

Smith press
185x8
155x10

Smith upright row
155x11/10/7

Machine laterals
110x14/10/6+++

Machine rear laterals
30x14/10/9+++

Lying DB extension
35x12/6/4 RP set

 

[samgraves82]

I got lazy yesterday and didn't post my workout. Today my legs are FUUUCKED !!!!! I am a little ashamed of my Smith squat. It was so gd heavy for some reason. It is the first time I've been in that str8 up and down Smith in 4.5 months tho so I'm sure the weight will go up super fast.

Standing calves
150x11 strict DC style

Seated ham curl
165x12/6/5 DC RP

Smith squat
315x6
225x11(really thought I'd get 20 but failed at 11)

Leg ext
105x13

 

[Battousai]

Love the routine

 

[samgraves82]

Love the routine

Thank you

 

[Nood]

Looking Great Man! How long you in the gym for? Make me think I’m doing too much but I do Love Volume.

 

[samgraves82]

Looking Great Man! How long you in the gym for? Make me think I’m doing too much but I do Love Volume.

Maybe an hour. All my work sets are to failure or till I know the next rep won't go tho so it doesn't take much.

 

[Halfi]

Nice man. Wish I could get into a low volume routine. I’m a sucker for high volume though. Lookin good man

 

[samgraves82]

Nice man. Wish I could get into a low volume routine. I’m a sucker for high volume though. Lookin good man

I say do what ya enjoy. Thanks man

 

[samgraves82]

8/21 194.4lbs chest and bis
Worked out with a fellow gym bro and coworker today. It was a good one too. Even got nauseous at the end.

Incline DB press
120x10/6

Hammer mts flat
100x10/3/2

Incline fly
15x11
RP 15x12/4/3

Cable ez bar curls
30x22
RP 35x10/6/5

 

[CompoundLifts31]

Subbed to new log!!!

Get it!!!

Sent from my moto g 5G (2022) using Tapatalk

 

[samgraves82]

Subbed to new log!!!

Get it!!!

Sent from my moto g 5G (2022) using Tapatalk

Thanks brother

 

[samgraves82]

8/22 back/hams
This one was a killer workout. Felt wide as a barn door after wards. Love doing rest pause sets.

DB pullover
75x12

Arsenal chest supported t bar
60x9
50x11

Pullups
RP BWx9/4/3

Arsenal row
RP 2.5 pps x 8/5/3

DB rdl (all rack were taken so used DB)
110x7

Lying ham curls
RP 115x10/4/2

 

[samgraves82]

8/23 shoulders and tris
Smith bhn press
185x9
155x13

Cable upright row
170x18/12/11

Cable laterals
30x15/13/11

Rev pec deck
75x20
90x16/13

Rope press down(tris still sore so just pushed some blood in there instead of RP set)
50x22/12

 

[samgraves82]

8/24 legs
Man today was awesome. Not exactly the weights I was using pre prep but slowing down all the reps and focusing on the muscle made for a gnarly pump.

Seated calves DC style
90x10

Seated ham curl
RP 180x9/5/3

Pivot legs press
6pps + 35lbs x 10
5pps +10lbs x 20

 

[Battousai]

How long are your shins?

 

[samgraves82]

How long are your shins?

Too gd long

 

[samgraves82]

How long are your shins?

Had me curious. Ankle to kneecap 17.5in

 

[Battousai]

Had me curious. Ankle to kneecap 17.5in

Damn man. I'm 6' but most of my height is in my torso, so I have midget legs. It never really hits me until I'm on the leg press and can damn near push my feet into my chest, lol

 

[samgraves82]

Damn man. I'm 6' but most of my height is in my torso, so I have midget legs. It never really hits me until I'm on the leg press and can damn near push my feet into my chest, lol

My femurs aren't much better that's why imma shit squatter

 

[Battousai]

My femurs aren't much better that's why imma shit squatter

Yup, body type def makes a difference. That's my best lift.