LOG: REBOUND/OFF SEASON : BACK TO 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

for a list: [email protected]

[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
https://uploads.tapatalk-cdn.com/20230808/cf7d7d7d699643024cd65a90d8e3d20d.jpghttps://uploads.tapatalk-cdn.com/20230808/a5d7c6a9d57474dd5bb90d37a22e2c6b.jpghttps://uploads.tapatalk-cdn.com/20230808/821c9a8b8b88960d3e5c2a4d5e14651b.jpg

for a list: [email protected]

[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

for a list: [email protected]

[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
https://uploads.tapatalk-cdn.com/20230815/d2b44bdfe21fa27c0b256daf0f0e301a.jpghttps://uploads.tapatalk-cdn.com/20230815/73ab7ae9049124b273d06d0c27259b95.jpghttps://uploads.tapatalk-cdn.com/20230815/a7b19952b8a824d4f51984cd6b3d1239.jpg

for a list: [email protected]

[IronFox]

Go get it Sam, you got this and I'm sure you'll have a much better package for next show. You should assume every show will have people better than you so you should plan accordingly so let it begin!

[samgraves82]

Go get it Sam, you got this and I'm sure you'll have a much better package for next show. You should assume every show will have people better than you so you should plan accordingly so let it begin!Agreed

for a list: [email protected]

[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
https://uploads.tapatalk-cdn.com/20230815/33d02f0c56c2d3faca7b173421e3423e.jpghttps://uploads.tapatalk-cdn.com/20230815/8bb58e53e4d25c886546e9d3e6b98a5a.jpghttps://uploads.tapatalk-cdn.com/20230815/09997dfe58eea4055c77a4de135ca938.jpghttps://uploads.tapatalk-cdn.com/20230815/9d2ff38a92dcae1af2769aa64525b3ca.jpg

for a list: [email protected]

[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
https://uploads.tapatalk-cdn.com/20230816/a61955fcc08968e3f26ce32fdaa4b916.jpghttps://uploads.tapatalk-cdn.com/20230816/6feb47b83ee1dc457d2f1d8ab53df80b.jpg

for a list: [email protected]

[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
https://uploads.tapatalk-cdn.com/20230818/205278ccc0a0c88c923023e31d730848.jpghttps://uploads.tapatalk-cdn.com/20230818/e35793765e017f3fdd58e2dee6eebdb2.jpghttps://uploads.tapatalk-cdn.com/20230818/6807856ef113a4a15ccee24711c69725.jpghttps://uploads.tapatalk-cdn.com/20230818/a008e2e78bd6efefe97371a3db852f96.jpg

for a list: [email protected]

[MarvelNerd]

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
https://uploads.tapatalk-cdn.com/20230818/205278ccc0a0c88c923023e31d730848.jpghttps://uploads.tapatalk-cdn.com/20230818/e35793765e017f3fdd58e2dee6eebdb2.jpghttps://uploads.tapatalk-cdn.com/20230818/6807856ef113a4a15ccee24711c69725.jpghttps://uploads.tapatalk-cdn.com/20230818/a008e2e78bd6efefe97371a3db852f96.jpg

for a list: [email protected]

How is the weight holding? Did your coach recommend rebounding quickly or reverse dieting techniques.

[samgraves82]

Holding at 198 last couple days. Not sure what he's thinking but I do know neither of us expected my weight to jump so fast and he didn't add any food this past week so he must have a reverse diet in mind. It's not as much food as where I left off either. I do t ask many questions honestly, I just follow what he says do and he hasn't let me down yet

for a list: [email protected]

[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



for a list: [email protected]

[MarvelNerd]

Holding at 198 last couple days. Not sure what he's thinking but I do know neither of us expected my weight to jump so fast and he didn't add any food this past week so he must have a reverse diet in mind. It's not as much food as where I left off either. I do t ask many questions honestly, I just follow what he says do and he hasn't let me down yet

for a list: [email protected]

Ten lbs isn’t much could be just water and glycogen refilling some muscle tissue. Great to have confidence in a coach like that.

[samgraves82]

Ten lbs isn’t much could be just water and glycogen refilling some muscle tissue. Great to have confidence in a coach like that.I weighed in at 193.8 at show

for a list: [email protected]

[IronFox]

Killer Sam is back in business!

[samgraves82]

Killer Sam is back in business!Yes sir

for a list: [email protected]

[MarvelNerd]

I weighed in at 193.8 at show

for a list: [email protected]

I remember seeing you down in the 180s pre stage?

[samgraves82]

I remember seeing you down in the 180s pre stage?I fat fingered that. Was 183 not 193

for a list: [email protected]

[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

https://uploads.tapatalk-cdn.com/20230823/2f9a2c06812ba28a469298578b63f234.jpghttps://uploads.tapatalk-cdn.com/20230823/febc0ffd248d85c341819e4e6d1637eb.jpghttps://uploads.tapatalk-cdn.com/20230823/18c5433e36bfa8e867753bb57f5dcdee.jpghttps://uploads.tapatalk-cdn.com/20230823/ddb7ef08c0e8300b739ffcc82221e3eb.jpg

for a list: [email protected]

[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
https://uploads.tapatalk-cdn.com/20230824/500d0cfbf91b88f00aa9a9e9dddd76a4.jpghttps://uploads.tapatalk-cdn.com/20230824/24e18949555719f305345842550af0f0.jpg

for a list: [email protected]

[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
https://uploads.tapatalk-cdn.com/20230825/4154cb0d1f7565119008be0b4c9068b5.jpghttps://uploads.tapatalk-cdn.com/20230825/c6a851c91958a9c0f14e0fd131d8726e.jpghttps://uploads.tapatalk-cdn.com/20230825/22a89c31e486422384a6ab9cb9d901bc.jpghttps://uploads.tapatalk-cdn.com/20230825/05c293ad629560c36afaaa3fba2647b5.jpg

for a list: [email protected]

[samgraves82]

This mornings check ins with coach. Sitting at 198.0lbs here.
https://uploads.tapatalk-cdn.com/20230826/99be7245a6d5dce8f907556dc318c435.jpghttps://uploads.tapatalk-cdn.com/20230826/c30996824d8b60905fa5df5c5878e00b.jpghttps://uploads.tapatalk-cdn.com/20230826/1c6dda6f7ec67f4c750353714caa7c2f.jpghttps://uploads.tapatalk-cdn.com/20230826/fc93ce312801a572ac3332ff21b92649.jpghttps://uploads.tapatalk-cdn.com/20230826/85f6b9e1274750ba5d194de2b3cedac7.jpg

for a list: [email protected]

[murph]

Looking good my friend, you can see the work that has been put in for sure

[samgraves82]

Looking good my friend, you can see the work that has been put in for sureThank you Murph

for a list: [email protected]

[samgraves82]

8/28 chest/bis
Had a bad ass chest day. Chest pump, insane. but on vacay so gonna make this quick.

Flat BB press
315x6
225x12 paused reps

35° Smith incline all pause reps
225x don't have log book on me forgot

Pec deck
90x22
90x10/5/3 RP think that's right reps

Cable curl
1 sr8 set then a RP set
https://uploads.tapatalk-cdn.com/20230828/061e522c4f20b87afb7dba3fa85ee2fe.jpghttps://uploads.tapatalk-cdn.com/20230828/8512441acdf0bcaae0f77de10034d9e2.jpghttps://uploads.tapatalk-cdn.com/20230828/fa319b4769849aaed80c6b575183b3d2.jpg

for a list: [email protected]

[samgraves82]

8/31 legs
Not terribly happy with hack squats but it is first time on it since I hurt my leg. It'll go up fast

Seated hams
90x10 DC style

Lying hams
120x10/6/4

Hack squats
4pps x 8
2pps x 23

https://uploads.tapatalk-cdn.com/20230901/1f78050acb8f37e6a1bf9a8f0d46645c.jpghttps://uploads.tapatalk-cdn.com/20230901/324aa9553fb5cf51bcc5d39af3d20996.jpghttps://uploads.tapatalk-cdn.com/20230901/77e24accd3a2f93e5596486ec1e84f51.jpghttps://uploads.tapatalk-cdn.com/20230901/baf837be83eb49289684786cedb7121a.jpg

for a list: [email protected]

[samgraves82]

9/2 check in with coach
Only 198.4 this week basically same weight as last week. Spent all my time this week on a mini vacation and spent time at water parks and didn't eat right.
https://uploads.tapatalk-cdn.com/20230903/bccf4f1a971c0d2d94e5fdbf0f2f6e45.jpghttps://uploads.tapatalk-cdn.com/20230903/1d7e511354d2b2be17812dfe0d71af99.jpghttps://uploads.tapatalk-cdn.com/20230903/1f13b35a00106d5919b5cbcedb18b6ae.jpghttps://uploads.tapatalk-cdn.com/20230903/9f9d2372957a96171ab16da484ff91a5.jpghttps://uploads.tapatalk-cdn.com/20230903/5310c53b255f91ad6b3c796a18068235.jpghttps://uploads.tapatalk-cdn.com/20230903/7d64b4fa37fd4d1bfd249c239e2ded70.jpg

for a list: [email protected]

[samgraves82]

8/4 chest and bis
Man, the gym was so freaking packed today for some reason. All benches but one flat were taken, racks full what a freaking mess. Needless to say my routine got all messed up but still got a good session in. Totally off my routine tho. Made progress on my flat bench press sets at least vs last week. One extra rep on first set and 1 rep plus 5lbs on second set.

Flat BB press
315x7
230x13 pause reps

Arsenal incline
Rest pause 2pps x 12/3/2

Free motion seated fly
30x18
RP 30x???? Forgot to count reps

Cable curl
30x18
RP 30x14/9/6

Incline hammer curl
20x13/11
https://uploads.tapatalk-cdn.com/20230904/e0d129ad56dd4ba7a6ff843e189924b7.jpghttps://uploads.tapatalk-cdn.com/20230904/bd87a737dd7b0c15e97bb7dc1cc9150c.jpghttps://uploads.tapatalk-cdn.com/20230904/2e1b0ac40c27dcde68a341515fb22af8.jpg

for a list: [email protected]

[samgraves82]

8/5 back/hams.
Sonoma be in trouble but didn't get to do hams cause my best friend called needing a ride so I went. That said, back went great and made progress on all fronts.

Dante row
80x11
70x10

BB row
225x15/8 went way over rep range on these

Hammer hi row
Rest pause
2plates +35 x 10/5/2

Seated Cable row
RP 150x10/5/4

Rack pulls dead stop
455x6
https://uploads.tapatalk-cdn.com/20230906/6cd0b5a5e7e77908195bec1e7431d4b1.jpghttps://uploads.tapatalk-cdn.com/20230906/f682b77f8c741ccb51acf28f30c70a3b.jpg

for a list: [email protected]

[MarvelNerd]

8/5 back/hams.
Sonoma be in trouble but didn't get to do hams cause my best friend called needing a ride so I went. That said, back went great and made progress on all fronts.

Dante row
80x11
70x10

BB row
225x15/8 went way over rep range on these

Hammer hi row
Rest pause
2plates +35 x 10/5/2

Seated Cable row
RP 150x10/5/4

Rack pulls dead stop
455x6
https://uploads.tapatalk-cdn.com/20230906/6cd0b5a5e7e77908195bec1e7431d4b1.jpghttps://uploads.tapatalk-cdn.com/20230906/f682b77f8c741ccb51acf28f30c70a3b.jpg

for a list: [email protected]

Those rows will make those muscles grow. I think I have had them in the rotation for a few years now. I just switch the grip, width, or both.
Way back when another character on here I believe Droid? was always doing them but his numbers were unreal. I think he was doing 315 or more for sets.

Also, you look freaking awesome! Good job. Great rebound. Way to go sticking with your coach and your log.

[samgraves82]

Those rows will make those muscles grow. I think I have had them in the rotation for a few years now. I just switch the grip, width, or both.
Way back when another character on here I believe Droid? was always doing them but his numbers were unreal. I think he was doing 315 or more for sets.

Also, you look freaking awesome! Good job. Great rebound. Way to go sticking with your coach and your log.Yea I dunno why I ever stopped doing them. Wasn't proper form but could handle 315 but did nice reps with 275. I'll be back to that real soon tho. Hell, since I got 15 reps with 225 I may try 275 next just to see what happens

for a list: [email protected]

[samgraves82]

9/6 shoulders/tris
Good one today. Lots of progress on every lift . Love when that shit happens and a pretty damn good pump too.

Smith press
190x10
165x13

Smith upright row
155x15/11/8

Machine laterals
110x15/13/7

Machine rear delt
60x15/12/10

Lying DB extension
Rest pause 35x8/5/3
30x17 str8 set
75096

for a list: [email protected]

[samgraves82]

9/7 legs/back
Man, on 1 hand I had a great workout and a gnarly pump all around, button the other hand my Smith squat is just shit. I got 1 more rep than last time but not was still just 315x7 and I just bench pressed the same reps/weight Monday with an actual barbell. Maybe cause it's been months since I used it aside from once or my little leg strain. It's one of the str8 up and down ones so it's a very hi bar squat too. Anyways,

Standing calves
160x12 DC style

Seated ham curl(muscle rounds. 6 mini sets of 4 with 5 breaths between sets and 6th set, if I make it, to failure)
165x4/4/4/4/4/7
150x4/4/4/4/4/5

Smith squat
315x7
225x14

Wide grip pulldown rest pause set
150x10/7/5
751067510775108

for a list: [email protected]

[samgraves82]

9/11 chest/bis
Man, my lazy ass laid down for a nap this morning and got woke up at 3, thank God. Had a client at 4 then my evening regulars and hadn't even been to the gym yet. Was able to get it done between 430-6 tho.

Incline DB press
120x11/7

Arsenal flat rest pause set/pause reps
2.5 pps x 10/5/2

Free motion seated fly
30x16
RP 30x12/8/5

Ez bar cable curl
30x29
RP 35x11/7/5

75146751477514875149

for a list: [email protected]

[samgraves82]

9/12 back/hams
Back was the focus today and it was great but it was my hamstrings that got totally fucked today. 2 muscle rounds with slight pauses tore me up.

DB pullover
75x13

Arsenal chest supported t row
35 pps x 11/8

Pullups rest pause
RP 10/5/3

Arsenal seated row
RP 2 plates +30lbs x 9/5/3

DB rdl
110x8

Lying ham curls
Muscle rounds with slight pause
115x4/4/4/4/2
95x4/4/4/4/2

751727517375174


for a list: [email protected]

[samgraves82]

9/13 shoulders tris
Massive shoulder pump today, WTF?! Smashed the log book on pressing and laterals. On my upright rows I purposely dropped weight a bit and tightened up form/ROM and was totally worth it.

Smith behind neck press
190x10
165x15

Cable upright row
130x17/13/12

Cable laterals
35x15/12/9

Rev pec deck
90x21/16/15

Rope press down
40x30
Muscle round 60x4/4/4/4/4/3

7518275183

for a list: [email protected]

[samgraves82]

9/14 legs and back

Seated calves DB style
92.5x11

Seated hams muscle rounds
150x4/4/4/4/4/5
135x4/4/4/4/2

Pivot legs press
7 plates +10lb x 10
5 plates+10lb x 22

Med grip pulldowns test pause
150x forgot to write down

75190751917519275193

for a list: [email protected]

[samgraves82]

Check in pix with coach for the week.200.2 lbs this week
752147521575216https://uploads.tapatalk-cdn.com/20230917/3726eed623d274c1ab94f6d0688e54d0.jpg7521875217

for a list: [email protected]

[maxmuscleone]

Check in pix with coach for the week.200.2 lbs this week
752147521575216https://uploads.tapatalk-cdn.com/20230917/3726eed623d274c1ab94f6d0688e54d0.jpg7521875217

for a list: [email protected]

Damn bro , you have added some major solid lean mass ! I remember those legs a few years ago and they were not huge like that . Your legs are long too , makes it even harder .


I watched your YouTube training vids and you definitely train like a beast ! [emoji123][emoji123][emoji106]

Hmu anytime , been a while

Max [emoji869]

[samgraves82]

Damn bro , you have added some major solid lean mass ! I remember those legs a few years ago and they were not huge like that . Your legs are long too , makes it even harder .


I watched your YouTube training vids and you definitely train like a beast ! [emoji123][emoji123][emoji106]

Hmu anytime , been a while

Max [emoji869]I need to start posting on there again. I put a lot on IG and FB tho. I've learned to go even harder since then imo

for a list: [email protected]

[maxmuscleone]

I need to start posting on there again. I put a lot on IG and FB tho. I've learned to go even harder since then imo

for a list: [email protected]

I have not premiered on social media at all. Not one site , but once I win a few more competitions and my (business/food related of course) is ready to launch .. I’m going balls out on all of them….I can’t wait for you guys to try some batch samples (omg) your gonna be in heaven. Can’t say much more but I finished most of the hard work already ; it’s a long-arduous procces with all the : Sensory/Taste testing, Feedback, licensing , 3 letter agencies , SEO sales/marketing , 27 months and I’m shooting for ..mid-end of 2024.

Hopefully y’all like it (I know you will unless you hate Incredible high quality delicious (not even on the market) food [emoji23][emoji120][emoji106]

Max

We need to talk for sure, I’m busting ass so I can do a few shows in a row (at least 2 in a 4wk period .

[samgraves82]

I have not premiered on social media at all. Not one site , but once I win a few more competitions and my (business/food related of course) is ready to launch .. I’m going balls out on all of them….I can’t wait for you guys to try some batch samples (omg) your gonna be in heaven. Can’t say much more but I finished most of the hard work already ; it’s a long-arduous procces with all the : Sensory/Taste testing, Feedback, licensing , 3 letter agencies , SEO sales/marketing , 27 months and I’m shooting for ..mid-end of 2024.

Hopefully y’all like it (I know you will unless you hate Incredible high quality delicious (not even on the market) food [emoji23][emoji120][emoji106]

Max

We need to talk for sure, I’m busting ass so I can do a few shows in a row (at least 2 in a 4wk period .Imma shoot you a pm now

for a list: [email protected]

[samgraves82]

9/18 chest and bis
Man everything was wrong yesterday up to and including car breaking down. Wrong gym, wrong bar(one of the thinner bars) and my head just wasn't in the right place and not showed in my workout. Almost everything we t wrong. Lost a rep on my heavy bench press sets, but I did gain a rep on my back off set BUT I didn't pause my first couple reps but I did catch myself and correct. Lost a few reps on my Smith rest pause set too. At least I did get a nice pump tho.

Flat BB press
315x6
230x14 pause reps

35° Smith press rest pause
230x10/2/2

Pec deck(had to work in so just did str8 sets instead of 1 sr8 set and 1 rest pause set)
90x15
100x11/8

Cable ez bar curls
30x24
Rest pause set 35x13/10/9

752417524275240

for a list: [email protected]

[samgraves82]

So I've been in the gym last 2 days but it's just been a bad training week in general. Def time for a deload. Yesterday wasn't that bad till I got to deadlifts(my last movement of the day) and I thought I was gonna pull 500 for a few reps but hell no. Barely got it up once. Military press today was same thing. 135 for 10 is all I had. Shoulder and back pumps were mediocre at best so next week is def deload week.

for a list: [email protected]

[JohnMcc]

So I've been in the gym last 2 days but it's just been a bad training week in general. Def time for a deload. Yesterday wasn't that bad till I got to deadlifts(my last movement of the day) and I thought I was gonna pull 500 for a few reps but hell no. Barely got it up once. Military press today was same thing. 135 for 10 is all I had. Shoulder and back pumps were mediocre at best so next week is def deload week.

for a list: [email protected]

Listen to the machine it will tell you what it needs, some rest and you'll be smashing it again bro.

[samgraves82]

Listen to the machine it will tell you what it needs, some rest and you'll be smashing it again bro.Just a light week will do wonders

for a list: [email protected]

[samgraves82]

9/21 legs/back
So I finally had a good training day this week on leg day of all days. Even tho I know I need to, now I don't wanna take a deload week next week. This is where you get ur money's worth from a coach. He'll set me str8 and I'll listen to him before I do myself. Anyways,

Seated calves
90x10 DC style

Lying hams muscle rounds
115x4/4/4/4/4/4 barely
95x4/4/4/4/4/3

Hack squat
4pps +5 lbs x 12(that's +4 reps from last time)
2pps +10lb x 20

Wide pulldowns
80x8/4/3

75270752717526975268

for a list: [email protected]

[samgraves82]

9/25 chest and bis
So I hard to prove to myself that I needed a deload the hard way and that's what I did. My lifts didn't go backwards but they didn't move forward either. Was supposed to do 25° BB press but all the racks were taken and didn't have time to wait so just did flat. 6 reps again. I def be deload g rest of week tho. Just grab a quick pump or just do 1 str8 set of each exercise and go.

Flat BB press
315x6
235x12 pause reps

Mts hammer incline
200x9/3/2 rest pause (100 per side)

Free motion cable fly
36x10/8

Machine preacher
45x18
45x9/5/4 rest pause set

Machine bicep curl(really liked this machine)
60x8/5/4 rest pause

7531375314

for a list: [email protected]

[samgraves82]

I went ahead and took the last 3 days off and I'm soo glad I did. Even gotta good nap in today. I'm already starting to itch for the gym. Started to train legs today but restrained. I got good feeling about starting back up Monday. Will update again when I have check in with coach this weekend.

for a list: [email protected]

[samgraves82]

10/2 chest and bis
Man it felt good to be back in the gym today. Too bad it got interrupted. Got my main work done tho. Mom had a Dr appt today that I forgot about till she reminded me right after my first set. Luckily I looked at phone cause I rarely do that. So I got my chest work done but no bis but I'll make it up Wednesday.

25° incline bench press
275x7
205x12 pause reps

Hammer incline rest pause
2pps x 9/4/2

Pec deck
90x12
Rest pause set 90x8/5/3
753657536675367

for a list: [email protected]

[samgraves82]

10/3 back and hams
Today was a great day as far as the log book goes but my pump wasn't great. I have to assume it was because of my form cause everything else was in check . Did get a sick pump in my hams tho.

Dante row
80x12/10

BB row
245x13/7

Hammer hi row rest pause set
3pps x 9/5/4

Ez bar seated cable row rest pause set
160x10/5/4

Rack pull
495x6

Seated ham curl
2x muscle rounds
165x4/4/4/4/4/3
135x4/4/4/4/4/3


75390753917539275393

for a list: [email protected]

[MarvelNerd]

Dang Brother! That second pic of your back really shows the progression you have made.

[samgraves82]

Dang Brother! That second pic of your back really shows the progression you have made.Thank man. I appreciate that. You've always got some motivational words for me and I appreciate it

for a list: [email protected]

[MarvelNerd]

Thank man. I appreciate that. You've always got some motivational words for me and I appreciate it

for a list: [email protected]

No problem. You are an encouragement to me. You are putting in a lot of work. Work all weekend, train people, train yourself, rep some great gear, and showcase the hard work for all of us too see. Keep it up!!!

[samgraves82]

Shoulders and tris
Well I complained about not having a great back pump yesterday but gd is my upper back sore today. Had a pretty good shoulder day today.

Smith press
195x12/9

Smith upright row
165x15/12/8

Machine laterals
100x12/15/11(had to get a feel for the machine first set)

Machine rear delts
70x12/8/8

DB tri ext ret pause set

for a list: [email protected]

[samgraves82]

10/5 legs back.
Soni reintroduce BB squats today and they went pretty well for not squatting in probably over a year. BB squatted more than I been Smith squatting. Make that make sense. I did notice, just like before I stopped before, my lungs gave out before my legs did. I did aggravate the adductor on my warm up but fixed my foot positioning and took care of that. Only did 1 set tho just to be sure. Will add my usual 20+ rep set next time. Gotta lot better quad pump than I expected too. The 2 muscle rounds put a crazy pumpkin hamstrings as usual.

75411754127541475413

for a list: [email protected]

[samgraves82]

10/9 chest and bis
MAN, I had a wonderful session today. Crazy ass pumps. Decided to drop my incline DB/incline hammer workout for the one I did today. I've never given a decline press a fair shake but that's gonna change now. Smith press juts too well to just be doing it once every third week. Could say the same for my barbell presses too I suppose but I really like have the Smith press as my first heavy movement of the day sometimes and not just a supplemental movement. Anyways, the workout went like this.

25° Smith press
295x8
225x12 paused reps

Hammer decline rest pause set
3pps x 10/5/3

Hi pulley fly(usually a str8 set and a rest pause set but had to share so just did 3 str8 sets)
50x15/8
40x14

Cable preacher curl
60x20
70x12/8/6/5 rest pause 2 narrow & 2 wide grip

Incline hammer curl
20x14/14

My fuckin biceps are trash!!!

Sick chest pump tho
754537545275454

for a list: [email protected]

[samgraves82]

10/10 back and hams
I got to say this was the best and smoothest back workout I've had in ages. Unreal pump, destroyed the log book, and everything was just hitting right. Switched out 1 exercise. Subbed on the hammer machine row for the arsenal seated row. The arsenal just wasn't hitting right any more.

DB pullover
80x10

Arsenal chest supported t row
40pps x 12/6

Pullups rest pause
Bwx11/3/3

Hammer seated row rest pause set
80x9/4/3

DB RDL
120X7

Lying ham curls 2x muscle rounds
130x4/4/4/4/2
95x4/4/4/4/4/2
107315107316

for a list: [email protected]

[samgraves82]

10/11 shoulders and Tris
Sorry I got lazy yesterday and didn't post nothing. Had a gnarly pump tho. Pump was about gone hy the time I got to pix. My lady was doing a couple exercises upstairs and in rolled her ex, the one she left for me, so after a few mins he was making her uncomfortable so I had to go sit with her while she finished a couple exercises. Didn't affect my workout since I was done tho. And luckily he chose to not make a scene. If this would've happened a year and a half ago or longer shit may have went down much different. Anyways, smashed the log book in every way except for cable laterals but I sort of seen that coming since the stuff before them went extremely well. I didn't record any sets because at first there was a group of young girls working out literally right beside me during my pressing and I was trying to hurry while doing upright rows so my girl could get in and do her glute kickbacks since there was a guy on the other side of cable station.

Smith bhn press
195x12
185x8

Cable upright row
150x16/13/10

Cable lateral raise
35x12/10/9

Rev pec deck
105x21/15/8

Rope press down
50x26
Muscle round set 60x4/4/4/4/4/6

7548075481

for a list: [email protected]

[samgraves82]

10/12 legs and back
It's 9:45 and I gotta be up at 3:00 so I'm gonna be fast. Killed the log book and had another great one.

Standing calves DC style set
190x12

Seated ham curl 2x muscle rounds
165x4/4/4/4/4/4 barely got the last rep
145x4/4/5/4/4/3

Pivot legs press
7pps +35lbs per side x 13
5pps +35 per side x 23

Med grip pulldowns rest pause set
160x12/7/4
7548475485754867548775488

for a list: [email protected]

[samgraves82]

10/16 chest bis
FINALLY got the two reps on flat bench press that's been eluding me for several weeks now. Weights climbing and feeling full AF.

Flat BB press
315x8
240x11 paused reps

35° Smith press rest pause all pause reps
230x9/4/2

Pec deck
90x12
Rest pause set 90x9/5/3

Cable ez bar curls
60x28
Rest pause 100x13/8/5

7552875529


for a list: [email protected]

[samgraves82]

7553075531

for a list: [email protected]

[samgraves82]

10/17 back/hams
Man I'm loving training so much right now. Another smashing workout. I feel like a broken record but it's true Everytime. Very happy with the deadlifts. Not my best but it's definitely moving up fast.

Str8 arm pulldown
80x11
70x11

Landmine rows
5.5 plates x 10
5 plates x 10

Med grip pulldowns rest pause set
170x12/5/3

Life fitness seated row
135x14/7/5

Deadlift
455x6



for a list: [email protected]

[samgraves82]

10/18 shoulders and Tris
Man I was so tired rolling into the gym and nearly didn't go but glad I did. Couldn't get the shoulder press "chair"/bench to fit in rack so just did we'll call it seated viking press machine. Actually a machine squat/pro squat. Feels better than barbell press anyway. It's heavy AF too. 75lbs feels like 185

Seated machine press
75x10
50x12

BB upright row
135x12
115x10/10

DB lateral
30x21/16/12

DB rev laterals
20x19/13/15 cheated a little on last set

Crazy rope attachment press down
40x25
50x12/7/5 rest pause set
7554875549

for a list: [email protected]

[samgraves82]

10/19 legs and back
Not mad at today's session. Made a little bit too big of a jump on the hack squat but still got 7 reps on my heavy set. Had to crawl out from under the hack squat again after 2md set. 1/4 of the way up legs shook a bit then just shut off [emoji23]

Seated calves DC style set
90x11 barely

Lying ham curls 2x muscle rounds
120x4/4/4/4/4/2
95x4/4/4/4/4/5

Hack squat
4.5 pps x 7
2 plates +15lb x 21

Machine pull down rest pause
135x10/5/3
7556275561755637556075559

for a list: [email protected]

[samgraves82]

10/23 chest and bis
Another successful chest day. Added a rep to my heavy set and added 10 lbs to my back off set, same reps.

25° incline press
275x8
215x12 pause reps

Hammer incline rest pause
2pps x 10/4/2

Hi pulley fly
50x19
Rest pause 60x9/5/3

Cable preacher curl
80x16/11/9

Incline hammer curl
20x12/11/10

755997559875600

for a list: [email protected]

[ShakesTheClown]

Noice! Looking full AF my man!

[samgraves82]

10/24 back/hams
Man it was a solid workout today. Simply smashed the log book and with ease. I did cut out 1 muscle round for hams cause I had a little irritation that was just very uncomfortable. Legs aren't quite recovered from legs on Thursday either.

Dante rows
90x12/8

BB rows(deadstop off pins)
185x11/10 finally felt my rows the way it supposed to.

Hammer hi row rest pause
3pps x 11/6/4

Seated cable row rest pause
170x11/5/4

Rack pull
500x8

Seated ham curl muscle round
165x4/4/4/4/4/5

756167561875617

for a list: [email protected]

[samgraves82]

Noice! Looking full AF my man!Appreciate that shakes

for a list: [email protected]

[samgraves82]

10/26 legs
Eventually had a good day. Nothing seemed to be hitting right today until it did. Working sets were fine but all warm ups were trash. Especially squats. Damn near walked away from them they felt so "off" today. Lungs def got me again. They gave out before my legs did. Had probably 3 or 4 more reps in my legs but lungs weren't having it. Calves took a hit today but everything else made progress.

Seated calves DC style
90x8

Seated hams muscle rounds X2
165x4/4/4/4/4/4
140x4/4/4/4/4/4

Squat
315x9

Leg ext rest pause
100x10/7/6/5
756387563975640

for a list: [email protected]

[samgraves82]

10/30 chest/bis
Man, today just may have been the perfect chest workout/pump. I got the most insane and ridiculous chest pump today. OMG it was just wonderful. I'd lost my pump a lil bit before i took the pix and still look full as fuck.

25° incline Smith
315x7
235x12 w/ slight pause

Hammer decline
3 pps x 12/7/4(had to share machine so not quite a legit rest pause but still less than a min rest)

Hi pulley fly
50x17
50x13/8/5 rest pause set

1 arm cable preacher curl
50x17/12/11

Incline DB hammer curl
25x13/12



756847568375685

for a list: [email protected]

[samgraves82]

10/31 back and hams
I know I sound like a broken record but I'm just so happy with how training is going right now. I'm just now realizing how stressed I was during prep which is probably a big reason why I looked like shit this year. Smashed the log book again today and with relative ease. Guess the anadrol is working it's magic. Stout stuff!!

DB pullover
80x11

Arsenal chest supported t row
45pps x 13/7

Pullups rest pause set
BWx11/4/3

Hammer strength row
85x10/4/3

DB RDL
120s x 8

Lying ham curls 2x muscle rounds
130x4/4/4/4/4/3
95x4/4/4/4/4/3

756977569575696

for a list: [email protected]

[samgraves82]

11/1 shoulders and Tris

Smith behind the neck press(1st set was a little sloppy)
205x12
185x10

Cable upright row
160x17/13/12

Cable laterals
35x13/11/10

Rev pec deck
120x22/15/10

Lying DB extension
35x13/11/8
7570475705

for a list: [email protected]

[samgraves82]

11/2 legs
Surprise surprise, a great workout.

Standing calves DC style
200x11

Seated ham curl 2x muscle rounds
175x4/4/4/4/4/5
145x4/4/4/4/4/4

Pivot legs press
8pps x 15
7pps x 15
757167571575717

for a list: [email protected]

[samgraves82]

11/6 chest and bis
GD my chest is already fuckin wrecked. It was tryna cramp up in the shower and it did a couple times while having sex with the woman. That sucked lol!! That anadrol is something else I tell ya. Chest was so gd full today it felt like they may pop.

Flat BB press
320x8
240x12 paused reps

35° Smith press rest pause set
Had some rear delt pain on the eccentrics
235x9/5/3 pause reps

Pec deck
90x15
Rest pause 90x13/6/4

DB curls
35x14/7
30x9
25x11
757527575375754

for a list: [email protected]

[samgraves82]

11/7 back/hams
Well today was great till I got to deadlifts. I was tired and underfed but powered thru at first but just ran out of steam. On a brighter note, up until that point, I destroyed the log book. Probably another reason I gassed out. Wanted 455x7 but 2 is all I had in me today.

Str8 arm pulldown
80x12/11

Landmine rows
5 plates +35 x 11
5 plates x 10

Medium grip pulldowns rest pause set
180x12/6/3

Life fitness row rest pause set
150x15/8/5

Deadlift
455x2 just called it a day after this

7576275763



for a list: [email protected]

[samgraves82]

So as you know I was extremely butt hurt about my shitty deadlift yesterday. I let my ego get to me. My shoulder/rear delt that's been bothering me off and on for last year or so now needed a break so i just walked in today with 1 mission, to redeem that deadlift. Mission accomplished!!! 455x9. The powerlifting team let me work in since all the platforms were being used so I used an actual deadlift bar and I was fresh too bs doing them at the end of workout. That is all for today.

for a list: [email protected]

[samgraves82]

11/9 legs
Man I love when my old training partner is around. With his help I was able to squeeze out 4 extra assisted reps on my first set of hack squats. It costed me a few reps on my 2nd set but I think it was a positive trade off. Broke even on my seated calf raises but got one extra rep on first hamstring muscle round, 5 lbs in 2nd round and -1 rep, and got 3 extra reps on first set of hacks before the assisted reps. Had a stupid quad pump too. Literally couldn't flex them till I got home. I tried!

Seated calves
90x11 DC style

Lying hams muscle rounds
120x4/4/4/4/4/3
100x4/4/4/4/4/4

Hack squat
4.5 pps x 10 +4
2pps +20ps x 13

7579275793

75794

for a list: [email protected]

[samgraves82]

This weekends check-ins with coach. Having a fat morning sitting at 209lbs. +2 lbs from last week So I'd say next week will prob be about same weight. Aside from the lighting and my shitty posing making one leg look half the size of the other I'm stoked about these progress pix. Posing is hard at 3am str8 outta bed before work.
https://uploads.tapatalk-cdn.com/20231112/ebb2d662199febeeb6bf52f80f564786.jpghttps://uploads.tapatalk-cdn.com/20231112/105a50021e1dcd576cd87a3c7da4db3e.jpghttps://uploads.tapatalk-cdn.com/20231112/834940a3170760aac0445f39bc17d95f.jpghttps://uploads.tapatalk-cdn.com/20231112/28e688670d92859fa370f6bf60015152.jpghttps://uploads.tapatalk-cdn.com/20231112/c9b78a3bfe665872eff5afe1f80b5981.jpghttps://uploads.tapatalk-cdn.com/20231112/dff3f62c7b7c8db9c705b820b5646c44.jpg

for a list: [email protected]

[samgraves82]

11/13 chest bis
Felt strong and juicy today FOOK YEA!!
25° BB press
285x8
225x12 paused

H.S. incline rest pause set paused reps
2pps x 11/4/3

Hi pulley fly
50x20
Rest pause 50x13/9/6

Cable preacher curl
80x20
Rest pause 80x12/8/6

Incline hammer curl
20x12/13/13
758367583775838

for a list: [email protected]

[samgraves82]

11/14 back/hams
Soki finally found my posing miscue today. Front lat spread my feet are uneven and my right leg is out in front of my left leg making it look like there's a terrible Imbalance. There is a little difference but not nearly as bad as I'm making it look with my shitty posing. At least now that I've identified it, I can fix it. My hamstring felt a little wonky and knotted up a bit so cut out 1 of the hamstring muscle rounds. They were still a bit sore in general too. Otherwise a decent session. Still need to clean up all my rowing movement form a bit. Couldn't get a pic in at gym so pump was basically gone by the time I got home.

BB row dead stop from pins
225x12/10

Hammer hi row rest pause
3.5 pps x 9/4/3

Seated cable row rest pause
180x11/6/3

Rack pull
515x8

Seated ham curl muscle round
175x4/4/4/4/4/3

Look at my uneven feet
758427584375844

for a list: [email protected]

[samgraves82]

Sorry I got behind a couple days but I've just been sooooo damn tired. Did get some good training sessions tho.
75885[ATTACH]7588775888

for a list: [email protected]

[samgraves82]

7589075891

for a list: [email protected]

[samgraves82]

11/20 chest/bis
Good day good day!!! By the end of Smith presses my chest was already wrecked and at the end of flies I felt like I was gonna pop. I was almost glad some of the blood moved to my biceps.

25° Smith press
315x9
245x12 pause reps

Hammer decline rest pause set
3pps +10lbs x 12/8/3

Seated low pulley fly
50x15
50x11/6/4 rest pause

Cable curl
100x19
110x10/6/3 rest pause

Incline hammer curl
25x16/18/20 not sure how the reps went up every set but whatever

759197592075921

for a list: [email protected]

[samgraves82]

11/21 back
So I felt like holy hell outta nowhere today. I been fighting something for some days now. I kinda half assed the workout today. Just did the majority of the back work and left. Gotta nice pump while there at least.

DB pullover
Skipped

Arsenal chest supported t row
50pps x 11/7

Pullups rest pause set
BW x 12/5/4

Hammer seated row rest pause set
90x10/5/3

759397593875937

for a list: [email protected]

[samgraves82]

11/24 legs and back
Finally had a good workout. Great workout actually. Ive just felt like shit all week it seems like. Boy I crushed the log book today tho, holy smoke.

Seated calves(different machine than usual)
95x10 DC style

Seated hams muscle rounds
180x4/4/4/4/4/5
150x4/4/4/4/4/4

Pivot legs press
8 plates +10lbs x 20/10

Wide grip pulldowns rest pause
160x12/6/4
75965759667596775964


for a list: [email protected]

[samgraves82]

11/27 chest and bis
Smashed the ole tiddies today. Hit a +1 rep PR on bench press so that's cool. Felt crappy all week last week aside from 2 days so hopefully it's out of me.

Flat bench press
325x7
245x12 paused

35° Smith press rest pause/pause reps
235x10/3/2

Pec deck
90x15
Rest pause 90x14/8/4

DB curls
40x10
35x8
30x10

Incline hammer curl
30x15/12/11

759917599275993

for a list: [email protected]

[JohnMcc]

Smashed the ol titties lol, good work bro

[samgraves82]

Smashed the ol titties lol, good work broLol thanks

for a list: [email protected]

[samgraves82]

11/28 back/hams
Had an incredible back day and that's all I got to say!!!!
Str8 arm pulldown
80x13

Landmine rows
5plates +35 x 12/7

Med grip pulldowns rest pause set
190x12/6/3

Hammer low row rest pause set
2pps x 11/7/4

Deadlift (FUUCK YEA!!)
455X8

760027600376004


for a list: [email protected]

[samgraves82]

11/30 legs
Fuckin destroyed legs today. Didn't do my back rest pause set cause it's still sore from Tuesday.

Seated calves DC style
90x12

Lying hams muscle rounds (accidentally forgot the extra 5lbs but got an extra rep tho)
115x4/4/4/4/4/5 1/2
105x4/4/4/4/4/7

Hack squat
4 plates +35 ps x 11
2 plates +20 ps x 18

No pix was in a hurry

for a list: [email protected]

[samgraves82]

12/4 chest/bis
Had a pretty good day. Would've liked 1 more rep on each of my pressing sets but I made up for it with everything else as I gained reps on hammer incline and reps and weight on my flies.

25°bb press
295x6
235x11 pause reps

Hammer incline rest pause/pause reps
2pps x 13/4/3

Hi pulley fly
50x22
60x12/9/4 rest pause set

Cable preacher curl
90x22
90x13/10/6 rest pause set

Incline hammer curl
30x15/13/12 str8 sets

760517605276053

for a list: [email protected]

[samgraves82]

12/5 back/hams
Well I beat the log book but the pump today was next level for some reason. Barely beat the log book a couple times but that mixed with the pump I'll take any day!

Dante row
100x11

BB rows(deadstop off pins)
235x12/10

Hammer hi row rest pause
3.5pps x 10/4/3

Seated cable row(ez bar supinated)
180x13/5/3

Rack pull (touch and go, NOT BOUNCED)
525X8

Seated ham curl muscle round
175x4/4/4/4/4/5

76070760717607276073

for a list: [email protected]

[samgraves82]

12/6 shoulders and Tris
Had a really good day all around aside from some pretty bad rear delt pain . Been fighting this shit for a year or so. Got really bad in prep then went away mostly but had flared back up with a vengeance over the last couple mos. It never went away but was bearable. Really feel it when pressing the more upright I get. Don't feel it at all went flat pressing,.just a tad at 25° pressing, but 35° up to shoulder press it's pretty bad. Thi k I'm gonna have it checked out.

Smith press
220x11
195x15

Smith upright row
135x15/15/15

Machine laterals
110x20/14/9

Machine rear delts
Passed

Pressdowns with crazy rope attachment
60x20
60x15/8/6 rest pause set

760867608776088


for a list: [email protected]

[JohnMcc]

Still getting in that work, I hope the shoulder is relatively alright bro

[samgraves82]

I'm sure it'll be fine

for a list: [email protected]

[samgraves82]

12/7 legs and back
Gotta lil lazy last night. So I gotta strainer something in my ham/glute(I'm just getting beat up all around) so I have my hams a bit of a rest, or so I thought, and didn't do any direct hamstring work. I'd try the safety squat bar tho instead of str8 bar. Just needed a change for a day I guess. Took me a bit to get the feel for it but by the time I got to my back off main set I had it dialed in. Should get 405 for 4 or 5 next time.

Ssb squat
405x2
315x8

Leg press
6pps x 18 and 10

Med grip lat pulldowns rest pause set
(Double cable)
80x10/5/3

Gd hamstrings, glutes , and quads are wrecked just from that!! No pain tho aside from the awful soreness.

7612176122

for a list: [email protected]

[samgraves82]

12/11 chest/bis
Man, I'm in quite the spot. I'm still beating the log book significantly but also feeling beat up. Body says deload but. Brain/ego says push on while you're killing it. I think me and coach found a happy medium, that being anything that's hurting skip this week. Those things being, as I've already been complaining about, my rear delt and hamstring/glute. Definitely leaving the read delt alone this week and just play the hammy by ear. All that said, had a killer workout today. Wish I could share the videos with all of you.

25° Smith press
320x9
250x12 slight pause reps

Hammer decline rest pause
3pps +15pps x 13/8/3

Seated low pulley fly
50x16
50x13/6/3 rest pause set

Cable curls w/ str8 bar
100x25
120x10/6/4 rest pause set

76158761577615976160

for a list: [email protected]

[samgraves82]

76162761617616376164

for a list: [email protected]

[samgraves82]

12/12 back/hams(skipped hamstrings)
Got a good one in today and got a nasty back pump. Skipped direct hamstring work for reasons stated earlier but I did do BB RDLs which actually felt kinda good stretching the hams out a bit.

DB pullover
80x13

Arsenal chest supported t row
55pps x 11 & 7

Pullups rest pause set
BWx13/5/4

Hammer row rest pause set
95x11/5/3

BB RDLs
365x15

761787618076179

for a list: [email protected]

[samgraves82]

12/14 legs/back
Had a damn good knee today. Let my ego get me a bit on the ssb squats but that's ok. At least the reps were super clean this time unlike last week.

SSB squats
405x3
315x8

Hammer strength leg press
Had some really nice reps on these slow and controlled
7pps x 10
6pps x 12

Leg ext muscle round
90x4/4/4/4/4/3

Lat pulldown machine
Rest pause set forgot reps etc and don't have book on me
76211

for a list: [email protected]

[samgraves82]

Check ins with coach today
211.9 lbs
7624076239762387624176242

for a list: [email protected]

[samgraves82]

It's def deload time. I didn't even wanna go to the gym today but forced it. Deadlift went well but what I did do was so heavy. Today only did str8 arm pulldown, 1 set of landmine rows 5pps x 15, and 1 set deads. Did pull 475x6 tho. I'll be taking it easy the rest of week.
Yesterday was basically just a repeat of last time.

for a list: [email protected]

[samgraves82]

12/26 upper body
Well after 5 days completely out of the gym finally went back in today. Me and the homie took a small road trip to a kick ass gym in the general area. Pretty sure 95% of the equipment is arsenal. I know there's some westside barbell pieces in there too along with comp benches and a mono lift for the powerlifters. Awesome gym. There's some big boys in there too! Got off to an extremely slow start for some reason but it all came together eventually. I did
2 sets DB rows
2 sets DB presses
1 set incline Smith
1 rest pause incline Smith
2 sets lat pullover machine
2 sets standing machine shoulder press (cool ass machine)

76310763117631276313

for a list: [email protected]

[samgraves82]

7631676317

for a list: [email protected]

[samgraves82]

12/27 shoulders and Tris
Even tho I did upper body yesterday, I went in and did shoulders/Tris anyway just to get back on routine. It felt like my whole routine was just outta wack from taking the 5 days off and then doin a whole upper body workout. Things went so much better today vs yesterday. Gotta massive pump too. All the food from yesterday came in handy.

Smith press
225x10
185x10

Cable upright row
150x20/15/12

Cable laterals
40x12
35x12
30x15

Rev pec deck
90x21/18/12

Lying DB extension
35x11/9
30x11

Crazy rope attachment pressdowns
50x13/16/12

7633576334

for a list: [email protected]

[samgraves82]

12/30 legs/back
Man it felt great to really hit legs. This gd adductor problem just will not go away and it's really starting to piss me off. Seemed like it was getting better till I was acting like an asshole 2 weeks ago and tryna squat 405, well did but only 3 reps, too heavy. Figured giving them a week totally off would hell but that's a big fat negative. It's killing my depth on leg press too. Just too damn painful to go below a certain point. Which is odd cause hack squat and BB squat gets to or below parallel no problem. I guess it's always been that way to a degree. Anyways,

Seated calves
45x20
70x14/11/12(last set wasn't as slow as others)

Seated ham curl 2x muscle rounds
150x4/4/4/4/4/3
130x4/4/4/4/4/5

Leg press
7pps x 12
5pps x 15

Med grip pulldowns w/mag grip
Rest pause
60x10/7/5 (double cable. Felt heavy AF gotta decent quick pump tho. Did em stupid slow)
7636776370763687636976366


for a list: [email protected]

[samgraves82]

1/1/24 chest/bis
Now that's a workout I can be proud of finally. These last few weeks had me down in the dumps. On top of that, got an all time personal best on flat bench today, 325x8. I dunno what it is about this gyms Smith machine but I lose about 30lbs of strength when I'm on it. It is a different brand and has the sloped angle vs the str8 up and down one I'm used to. Used a fly machine too that I'm not used too, life fitness I think. I don't like it. It's light AF until the last few inches and then it's like 40lbs more resistance all of a sudden. MIGHT have had another rep on bench press, MAYBE, but used a new spotter and didn't wanna find us in an awkward situation especially with all the horrible spots I've seen lately. Anywho,

Flat BB
325x8
250x13 paused reps

35° incline Smith rest pause set
225x9/3/2

Machine fly
70x15
Rest pause 70x10/8/6

DB curls palms up whole time
30x15/10/6

Incline hammer curl
25x7
20x8/9 cheated a bit last set
763857638676387

for a list: [email protected]

[samgraves82]

1/3 back and hams
Man, switching to 2nd shift is been rough on me. Tired af. Had a really good session at gym for most part at least. Didn't have deadlifts in me tho by the time I got to em. Pulled 405 once and it was so heavy so I just moved on tk hams. Posting at work on break so just took a pic of log book. Switched up On landmine rows. Slowed it waaay down and pause at top. Much better but hit to the ego on weight tho.
76402764037640476405

for a list: [email protected]

[samgraves82]

1/5 shoulders/ Tris
Today was decent. Was in a bit of a hurry and was a little weak/tired due to the shift change but I expected that and will probably take a couple weeks to fully get used to it. Ended up with a nice pump and virtually no rear delt pain. Went a little too heavy on first set of Smith press. Keep forgetting to lower the weight whennu use this Smith machine.
764177641876419

for a list: [email protected]

[samgraves82]

1/7 legs
So, I haven't been to the gym on a weekend day in over a couple years and since then got a membership at a 2nd gym. So today was hack squat day so I had to go to that gym cause theirs is so much better. Anyway, I walk in and one of the members j know says, WTF you doin(looked at his watch) you've got exactly 56 mins to get a decent pump. WTF!!! This is also the gym I train at so I should've known they close at 6 on Sunday but I had no idea. Hell, I even scheduled a makeup session with a client for 7:00 [emoji23].
So I'm not happy with the progress I've been making with my quads so I'm gonna switch the approach a bit. Mainly, squat variant first, leg press, then some isolation movement. Moved my feet closer together to hit the quads a bit more on hack squat. Costed me a few lbs/reps but got what I wanted out of it so worth it imo. Ran out of time so didn't get my isolation work in but the pump was better than usual regardless.

Hack squat
4.5 pps x 7
2.5 pps x 18

Leg press
4 pps x 15/9

Gym closed so no time for pix. Had to make a couple stops on way home but still had a bit of a quad pump.
https://uploads.tapatalk-cdn.com/20240108/fbf9cdf040ea6c25228539c4c40f1098.jpghttps://uploads.tapatalk-cdn.com/20240108/03d6ed0c75c8cb4d3895ab08c37bf29f.jpg


for a list: [email protected]

[samgraves82]

1/10 back/hams
Gotta pretty damn good one in today. My legs are still toast tho. So far this week at work I've gotten 31,000, 36,000, and 40,000 steps in at work and I'm fuckin fried. Just gotta survive it till Saturday! It's cold as fuck down here in the south east Appalachian mtn vicinity and my log book is in the car so I'm not goin after it cause I just got out shower and I'm fuckin tired. I do remember I hit all the reps I wanted except 1 and got 525x8 on rack pulls at the end.
76455764567645476457

for a list: [email protected]

[samgraves82]

1/13 shoulders/Tris
Gotta really nice shoulder pump and zero rear delt pain, win win. On my pressing movement I just did sets of 15 in 25lb increments till I couldn't do 15 no more.

Squat machine press
0/25/50/75 x 15
100x14

Cable laterals
40x15/12/10
30x15

Rev pec deck
105x25/16/13/13

Cable pressdowns
70x20
Rest pause 70x11/6/4
This the squat machine I used
76481764847648376482

for a list: [email protected]

[samgraves82]

Put in a good one tonight. These gd quads gonna grow whether they like it or not!! I tried to squat with barbell but my shoulders just won't allow it. I love the lift but I'm gonna have to bid it farewell, at least for now until I get this shoulder shit sorted out. I'm subbing in the same machine squat you saw me use last night for shoulders. I've used it before and liked it and think imma like it again.

Seated ham curl 2x muscle rounds
180x4/4/4/4/4/3
165x4/4/4/4/4/2

Machine squat
4pps x 13
3pps x 18

Leg press
5.5pps x 8
4.5pps x 18

Med grip pulldowns
3x12x120


764977649676495[[ATTACH]76499

for a list: [email protected]

[samgraves82]

1/14 chest/bis
Wasn't a bad workout but wasn't great. Would e liked to have a rep or 2 here and there. Couldn't keep my butt down on the hammer decline today for some reason and lost a couple reps.
25° Smith press
325x7
250x13 pause reps

Hammer decline rest pause set
3pps +20 x 12/4/3

Incline fly
50x18
Rest pause 50x8/5/4

Str8 bar cable curl
110x22
Rest pause 120x12/7/5

Incline hammer curl
25x14/15

76543765447654276545

for a list: [email protected]

[samgraves82]

Forgot to post my log yesterday. Did back/hams and remember I had a good one. Don't have my book on me but I do remember my RDLs were a tad too heavy. Too big of a jump. Got 405x10 tho. Was running late so no pix.

for a list: [email protected]

[samgraves82]

1/19 shoulders/Tris
I gotta nasty, painful pump in the shoulders today, gd!!!
Smith press
225x12
185x10

Machine laterals
120x13/10
110x10
100x8

Machine rear delts
80x12/11
70x13/11

Crossbody tri pressdowns
30x15/15/10
765897658876590

for a list: [email protected]

[samgraves82]

1/20 legs
Quads smoked!!! Not a single line left in em they so pumped. That's all I'm saying.

Seated ham curl 2x muscle rounds
180x4/4/4/4/4/4
165x4/4/4/4/4/5

Pivot legs press
9pps +10 lbs x 14
8pps +10 lbs x 10

Leg ext 2x rest pause sets
120x11/9/7
105x13/7/4
766057660476606

for a list: [email protected]

[samgraves82]

1/22 chest/bis
Gd the chest was hitting today. I could've left after 2nd set and felt fine with it, but I didn't obviously. Too be so tired(like yawning during warmups tired) it sure went great. People bash the BB bench press but it hits awesome for me and is a great movement for me Indo t care what no body says. Just for that I'm a tear a pec next time I do it [emoji23]

Flat BB press
330x8
260x11 paused reps

35° Smith press rest pause set/pause reps
245x10/4/3

Pec deck
105x13
Rest pause 90x12/8/7

Palms up DB curls
25x20/12/10
7663576634


for a list: [email protected]

[samgraves82]

1/24 back/hams
Had a pretty decent day. Pump was really good but not terribly happy with my deadlifts. Would've really liked one more rep and 2nof the reps were a little more bouncy than usual. Nothing too bad tho. Got 1 less rep than last time BUT this was with a stiff bar and was at end of workout instead of 2nd. Would've liked to match the reps but it's all good. Didn't use my landmine either, used the t bar instead. Tired of wasting all the energy to set it up and clean it up. This gym doesn't have one so have to use my own. And yes the weight has been nearly cut in half but with is weight and the slight pause I'm feeling it sooooo much better!!

Str8 arm pulldown
70x12

T bar row(slow reps w/ slight pause)
3 plates x 11/7

Med grip pulldowns rest pause set
160x13/5/4

Hammer low row rest pause
2 plates +10lb x 15/7/4

Deadlift
475x5
766557665676657

for a list: [email protected]

[samgraves82]

1/26 shoulders/Tris
Shoulders and Tris pumped AF tonight. I really gotta learn to flare my lats out when doing the hands on hips.

Smith press
225x10
185x15

DB laterals
30x25/16/12
25x15

DB rev laterals
20x20/16/16/20 took long rest before last set

Cable overhead extension
60x25
Rest pause
70x15/8/4

Pressdowns
60x8 started to get cramp
50x15
766797667876680

for a list: [email protected]

[samgraves82]

Gotta nasty pump today but the workout itself just didn't feel great. Well. The squats didn't. This gd adductor made me stop just short of parallel and I don't like it. I'm so inflexible in my shoulders that my shoulders hurt after. Things were going good when I had the safety squat bar finally but now it's gone. Hell I wasn't even supposed to squat this week but the gym I hack squat at closed in 45 mins so had to go to other gym and that hack is shit!!

Seated ham curl 2x muscle rounds
185x4/4/4/4/4/3
170x4/4/4/4/4/6

BB squat
365x6
225x15

Leg press
5.5 pps x 10
4.5pps x 21

767267672576727

for a list: [email protected]

[samgraves82]

1/29 chest bis
Boy I fucked my chest and biceps all the way up today. I was supposed to do 2 bicep movements but the preachers were hitting so good I said fuck it and just stayed on it. J dropped the weight on the hammer press(unplanned) but the reps were so much better and actually hits the pecs at least as well.

25° BB press
295x7
240x12 paused

Hammer flat rest pause set
2pps x 9/5/3

Flat cable fly
50x13
Rest pause set 50x8/5/4

Cable preacher
100x15
90x11
80x10
70x11
60x13
767617676076762

for a list: [email protected]

[samgraves82]

1/31 back/hams
Sorry I got busy AF last night then after some playtime with my lady I was just too tired to do shit. Anyways, yesterday went amazing. Tried some new things, mainly just rep scheme. No rest pause sets and did 3 str8 sets instead and my hammer hi rows were single arm. GREAT DECISION. Used a d-handle instead of the machine handles, kept my body squared up with pad, and pulled straight down and not down and back and I could actually feel my lower lats contract along with my mid back. Such a welcomed feeling as I never feel this. Made sure I controlled the negatives real good too. I had the most wonderful full back pump!!! I don't know what the hell happened to my rack pulls tho. Last time got 525x8 but 495 wouldn't budge off the rack for me yesterday. I did more volume on the way to rack pulls but I don't believe that was it. Maybe that would e costed me a rep or 2 but not 120lbs. I am still adjusting to training this early. Still adjusting to the shift change in general. Figured I'd be used to it by now but I'm honestly still struggling. I'm gonna blame it on just being tired and sleepy.

Dante row
60x11(did 3 warm up sets all 12 reps)

BB row
225x13/10

Hammer Hi row
3pps x 9
2.5pps x 9
2pps x 10

Seated cable row w/ ez bar
200x7
180x8
160x9

Rack pull
405x9 dead stop reps

Seated hams
120x14 (3 warm up sets all 10 reps each)

This is my h.s. hi row set up.
76815768167681776819

for a list: [email protected]

[samgraves82]

2/2 shoulders/Tris
I think I might have had the best shoulder pump I've ever had tonight!!! Them bitches were full as fuck all the way around. Shit was hitting just right. Triceps got a kick ass pump too, and fast!!!

Shoulder press on pro squat
Top set 100x15
Did 15 reps with 0/25/50/75 lbs on way up

Cable laterals
42.5x15/15/12
325.5x12

Rev pec deck
120x21/16
105x15/12

Crazy rope pressdowns
70x21/12/8/6
768337683276831

for a list: [email protected]

[samgraves82]

2/3/24 legs
Boy I hammered them Dawgs good today. Nuff said!!!
Seated calves
70x15/12

Lying ham curls 2x.muscle.rounds
145x4/4/4/4/2
120x4/4/4/4/4/2

Hack squat
4.5pps x 9
2.5pps x 20

Leg ext rest pause set
90x11/6/4

768417684076842

for a list: [email protected]

[samgraves82]

2/6 chest bis
I'm super tired tonight so this gonna be a quick post.

25° Smith press
325x8
255x11 pause reps

Flat DB press
100s x 13/7

Incline cable fly
50x16
Rest pause set 50x9/5/5

Str8 bar cable curl
120x21
100x16
80x18/14

7689676895

for a list: [email protected]

[samgraves82]

/7 back/hams
I was very tired today and everything felt so heavy!! Everything went pretty decent till I got to RDLs and I really shit the bed, BAD!!

DB PULLOVER
85x11

Arsenal chest supported row
55pps x 12
45pps x 9

Pullups
BWx12/5/3 str8 sets

1 arm hammer rows
100x8
90x8
80x8

RDLs
315x11 yea, shit the bed

Standing ham curl
25x20
50x9
25x15

7691576914

for a list: [email protected]

[samgraves82]

2/9 shoulders and Tris
Nice nice workout. Something didn't add up on the tricep pressdowns tho. Thank I wrote it down wrong last time cause you don't just gain 10 reps [emoji23]

Smith shoulder press
225x13
185x13

Machine laterals
120x15/11/11/8

Machine rear laterals
80x13/12/12/8

Crossbody pressdowns
30x25/20/16

769317693076929

for a list: [email protected]

[samgraves82]

2/11 legs
Banged out a pretty good one tonight. Legs were pretty damn vascular after this one. Had a slight cramp after got home but it was nothing. These rest pause sets on leg extensions fuck me up.

Seated ham curls 2x muscle rounds
185x4/4/4/4/4/3
170x4/4/4/4/4/5

Pivot leg press
9 pps +10lbs x 15
8 +10lbs x 12

Leg ext 2x rest pause sets
125x13/10/8
110x13/7/6
76944769437694276945

for a list: [email protected]

[samgraves82]

2/12 chest and bis
The mother fucker touched my gd bar on a rep that I was no doubt gonna finish. Everybody should be mandated to take a spotter class, just saying. The gym is neutral ground for any and everybody, race , belief, trans, blac, white, whatever, everybody's welcome except the bar touchers. Exile all of em to planet fitness!! Rant over.
I think I may have had the bench on wrong incline last time on Smith machine cause that weight was heavy AF today. BEat the log book, barely tho.

Flat BB press
335x6
260x12 paused

35° Smith press rest pause set
245x11/4/3 completely dropped bar on myself last rep

Pec deck
105x16
Rest pause 105x12/6/5

Palms up DB curls (these were hitting right today just just kept doin em)
30x14
25x13/10
20x/9/8

7696276963

for a list: [email protected]

[samgraves82]

2/14 back
I had a great workout last night. My lady even worked out with me. Haven't done that together in a while and it was nice. My backs even sore today and that doesn't happen often. It always sore to the touch but not just sitting there.

Sr8 arm pulldown
75x12

T row (this new tempo is blowing my back up instantly!!)
3.5 plates x 12/8

Med grip pulldowns rest pause
180x10/6/3

Hammer low row rest pause
2.5 pps x 12/6/3

Deadlift
475x6
7698476986
Made an adjustment to my back double and can finally actually see some bicep. Imma keep working on it
76985

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[samgraves82]

2/16 shoulders and Tris
Did good today, beat the log book in everyway and gotta juicy pump, win/win.
Smith press
230x11
190x15

DB laterals
30x26/17/13
25x16

Db rev laterals
20x20/18/16/20 last set lotta cheat reps

Cable overhead ext
70x25
Rest pause 70x13/6/4

Pressdowns
50x16/14

[samgraves82]

2/19 legs
Had a decent day today. Beat the book on my muscle rounds for hams. Lost a few reps on my first set of machine squats BUT I added 90lbs to it. Made up for it and gained 6 reps i think on my back off set so......

Seated calves
3 str8 sets

Seated hams 2x muscle rounds
185x4/4/4/4/4/4
175x4/4/4/4/4/3

Machine squat
5pps x 8
3pps x 24

Leg press
5pps +35pps x 12
5pps x 11

124493124494124495

[samgraves82]

2/19 chest/bis
Gnarly ass chest day!! All goals met and even surpassed one. And nobody touched my gd bar this time either ��

25° press
295x8
245x11 paused

Hammer flat rest pause
2pps x 12/5/3

Hi pulley fly(had to share cables so did straight sets )
50x20/12/8

Cable preacher curl
100x16
90x12
80x11/10
70x13

[samgraves82]

2/21 back
Man everything was hitting so well yesterday. My legs were still so fuckin sore from leg day tho so I didn't even attempt to do my ham curls. They're just now feeling better today. I switched BB rows for Smith rows. For whatever reason the the BB row just isn't hitting for me. Dunno what happened cause they used to be just a good movement for me.

Dante row
60x13

Smith row
225x12/9

Hammer Hi row
3pps x 10
2.5pps x 10
2 pos x 11

Seated cable row
200x8/9 not sure how that happened
180x8

Rack pull
495x10
124984124985124986124987

[ironjunkie777]

I see you putting in work brother. Curious about what your diet looks like?? Current weight and goal weight??

[samgraves82]

2/25 legs
Had a good ass session tonight but I've had horrible chest pain since I finished. It was bad earlier and had me a little paranoid. Lost a rep hack squatting but added 20lbs to it Soni guess that's still a win. Added reps everywhere else tho with same weight as lat time.

Lying ham curls 2x muscle rounds
145x4/4/4/4/3 +1 rep
120x4/4/4/4/4/4 +2 reps

Hack squat
4 plates +35 per side x 8
2.5 pps x 21 that's +1 rep

Leg ext rest pause set
90x12/8/5 +4 total reps

771017710077102

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[samgraves82]

I see you putting in work brother. Curious about what your diet looks like?? Current weight and goal weight??Sorry Tapatalk being down has had me all messed up seeing notifications. 213lbs at last check in. Down 2lbs from few weeks ago cause of work and sleeping in on off days and missing couple meals. Just got an updated diet today so I'll paste it here in a second. No goal weight but I am starting a prep here in couple mos. I guess I'd like to see another 5lbs at minimum.

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[samgraves82]

I see you putting in work brother. Curious about what your diet looks like?? Current weight and goal weight??It's a fuckin lot but it's commonplace for me to walk 12-15 miles a night at work according to my phone

1free meal per week on rest day (any meal)
Post workout -
16oz liquid egg Whites or 50g protein from Whey
1 packet flavored oats
200g cereal
1 banana
Training days-
Meal 1 -
80g cream of rice
50g protein from Whey
20g honey
10g coconut oil
1 bagel
Meal 2 -
150g chicken
250g rice
1 English muffin
1 piece fruit or 100g pineapple
Meal 3 -
150g steak
4 English muffins
2 whole eggs
Meal 4 -
180g chicken breast
1 bagel
1 piece of fruit
Meal 5 -
150g red meat
150g Jasmine rice20g honey
2 slices toast
1 piece of fruit or 100g pineapple
Meal 6-
50g protein from Whey
60g cream of rice
20g pb
Non training days -
Meal 1 -
160g potato
2 whole eggs
180g egg whites
Meal 2 -
180g chicken
200g rice
1c greens
15g olive oil
Meal 3 -
180g red meat
60g carbs from bread
Meal 4 -
200g chicken breast
50g cream of rice
10g coconut oil
Meal 5 -
130g ground beef
100g egg whites
100g potato
2 slices toast
Meal 6 -
50g protein from Whey
20g pb
50g carbs of your choice

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[samgraves82]

2/26 chest/bis
Today's session went suspiciously well. Went up at least a couple reps every single time except for my very first working set but even that one I handled much better and cleaner than last time so still progress. Feel like I've finally found a sweet spot for my arm work. Too bad it took me this long. Maybe I can continue to make em grow thru prep or at least keep what I've built in this short span of time.

35° Smith press
325x8
255x13 paused reps

Flat DB press
100s x 16/8

Incline cable fly
50x17
Rest pause 50x11/6/4

Str8 bar cable curl
120x23/15
100x17
90x16

77131771327713077133

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[samgraves82]

Back/hams 2/28
Dunno why my RDLs have taken a big shit last two times but it's whatever I guess lit my hams, glutes up and my lower back just a little bit so mission accomplished weight be damned. Otherwise today's session was awesome. Progress everywhere and massive pump.

DB pullover
80x13

Arsenal chest supported row
55pps x 13
45 pps x 11

Pullups
BW x 13/6/4

Single arm hammer supinated row
100x9
90x9
80x9

RDLs
315x12

Standing ham curl
0x15
25x15
50x9
771617716277163

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[samgraves82]

3/4 chest and bis
Didn't finish working today cause I went and strained my chest at the Arnold, or weakened it and strained it pressing because of what I did at the Arnold. First set felt normal. 2nd set is when I felt it. Felt mostly ok doin Smith press but felt it bad again on pec deck so look in mirror and was just some tiny spider web bruising on lower/outer pec so just stopped and didn't do bis either just to be safe. They had a flex cam at Arnold during commercial break and it came to me so I had to hit the most muscular and front bicep and right after I told my girl that my pecs weren't ready for that and it hurt and was even little sore next day in the same spot. I had sooooo much fun there!!!

Flat BB press
335x7
265x10 paused

35° Smith rest pause (shit the bed here)
255x10/3/1

Pec deck
105x14
7724477245

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[samgraves82]

3/5 back/hams
Well deadlifting wasn't happening tonight but I kinda saw it coming since just got sent back to 1st shift for the month. Expected the whole workout to be garbage really cause I was so tired but it actually went very well aside from from the deads. Pulled 405 and it was heavy AF. Out 455 on just to be sure and there just wasn't a 2nd rep.
The pec is fucked up. Just a smooch of spider web bruising still but it's noticably swollen and you can feel the inflammation in it when you touch it. You'll def see it in pix on the non tattooed side.

Str8 arm pulldown(had to use a different cable this week hence the 40lb jump)
120x12

T row
4 plates x 12/9

Med grip pulldowns running my mouth so no rest pause just str8 sets
180x12/8/7

Hammer low row rest pause set
3pps x 11/6/3

Deads
455x1

Seated hams muscle round
190x4/4/4/4/3

Working on actually flexing my abs on front lat spread
77264
7726677265

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[samgraves82]

3/8 shoulders and Tris
Today was decent. Tackled the log book but shoulder pump could've been better. On the bright side tho, pec is better it seems. No pain or soreness so that's a relief.

Smith press
230x12
195x15

Laterals
35x23/15
30x12
25x17

Rev laterals
25x20/19/18/16

Overhead tri ext
75x20/12
70x9

Pressdowns
50x16
45x11
40x12

773177731577316

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[samgraves82]

3/10 legs
So, at my gym it's 2 buildings. In the free weight building there's a leg room that's on a motion sensor for the lights and the main switch is in the other building that closes early on Saturday, of all days, and at 5 apparently on Sunday So I went in last night but zero lights and today after first work set the lights went out. At least there was a bit of natural light coming in from the other room and I was already started so said fuck it and went on with the workout. Didn't do legs last week cause I was at the Arnold and damn sure couldn't just not do legs again.
77336
That week of did my legs some good cause I smashed the log book!! I did add back in the pause on ham curls. Been slacking on that for a few weeks. Had to lower the weight but that's ok cause the pump was much better

Seated hams 2x muscle rounds
180x4/4/4/4/4/5
175x4/4/4/4/4/3

Pro squat machine
5pps x 10
3.5 pps x 20

Leg press
6pps x 12
4 pps x 18
77338773377733977340

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[samgraves82]

3/11 chest bis
Had a decent day today. Didn't really get anywhere BB pressing but killed the hammer strength press tho. Pec started hurting when doing flies Soni chilled out on em and just did a couple str8 sets.

25° BB press
300x7
245x11 pause reps

Flat hammer press rest pause
2pos x 14/6/3

Pec deck
90x16/11

Cable preacher curl
100x17/14
90x12
80x11
70x15

77353773527735077351

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[samgraves82]

3/14 back
Had a pretty damn good day. I did make too big of a jump on rack pulls but just went with it. Reps were a little too bouncy off the pins a couple times. Otherwise had a GREAT PUMP. The way I do the hi row I'm feeling my lat lower and lower Everytime so that's cool.

Dante row
70x12

Smith BB row
235x14/9

Hammer hi row
3pps +10lb x 10
2pps +35 x 11
2pps +10 x 11

Seated cable row w/ ez bar
200x9
190x10
180x9

Rack pull (pull 20lbs off next time)
545x6

77384773857738677387

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[samgraves82]

3/15 shoulders and Tris.
Had a decent day. Pressing went well and laterals too but last 2 sets of rev pec deck and tricep pressdowns went backwards a little bit. Not gonna trip over it tho cause this happens to everyone occasionally.

Worked up to 1 all out set of shoulder presses on pro squat machine

4 sets cable laterals
4 sets rev pec deck
5 sets of tricep pressdowns
773997739877397[[ATTACH]77400

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[samgraves82]

3/16 legs
Well things went as planned aside from my first set of hacks. I dunno what happen rep 5 went fine then legs just shut off on rep 6 and 8 reps was the minimum goal. I did gain 2 reps on my end set tho [emoji23]

Lying ham curl 2x muscle rounds
145x4/4/4/4/4/3
120x4/4/4/4/4/4

Hack squat
4pps +35 x 5(and a half)
2.5 pps x 23

Leg ext
70x26
Rest pause 90x13/5/4

7741877419

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[samgraves82]

3/18 chest/bis
GD today went well, too damn well almost [emoji23]
Went in yawning and tired af from work and had the best chest session in a while. It's weird when that happens.

25° incline Smith press
330x8
265x13 paused reps

Flat DB press
100x19/10

Pec deck
105x17
105x10/5/4 rest pause

Concentration curls
25x20/13/10
20x15


77447774497744677448

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[samgraves82]

Last 2 training sessions. Had to train with a client to straighten out some things in his training so my exercise selection got off a little bit but was a great week none the less. All my major lifts stayed the same. My DB laterals did take a shit on me today tho.
7749277493774947749577496

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[samgraves82]

3/23 legs
Def torched the legs tonight. Made progress 100% every set. Leg ext both weight and reps.
Muscle rounds too.

Seated ham curl muscle rounds x2
195x4/4/4/4/4/4
175x4/4/4/4/4/4

Pivot leg press
9 pps +10 lbs x 16
8 pps +10 lbs x13

Leg ext 2x rest pause sets
130/14/10/8
115x13/8/7

77525775237752477526


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[samgraves82]

Flat BB press
335x6.5
265x11 pause reps(got a little fast with a couple tho)

35° Smith press rest pause set
255x11/3/2

Pec deck
105x17
105x11/7/4 rest pause set

DB curls palms up whole time
30x18/9
25x11/9
20x13/10

77553775517755077552

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[samgraves82]

3/27 back/hams
I guess yesterday wasn't terrible but didn't really make much progress and gotta little more sloppy than I'd like. I was just too tired and probably should've just waited till today to go. When I got to deadlifts I just had nothing left. 405 was heavy AF and 455 wouldn't budge. I could've lowered the weight to 405 and gotta few reps but I was just so over it by then I just did my ham curls and left. 1 more week and I go back to my regular shift at work and things should go back to normal then. Did manage a pretty decent pump I'm back and really nice pump in hams.

Str8 arm pulldown
80x9

T-row
4 plates x 12/10

Med grip mag grip pulldowns
180x12/9/7

Hammer low row 1 handed
3pps x 13/11/8

Deadlift
Fuck all [emoji23]

Seated hams 1x muscle round
195x4/4/4/4/4/4
775837758477585

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[samgraves82]

3/29 shoulders / Tris
Had a pretty solid session. Pressing went really good! First set of laterals and DB extensions were a bit sloppy but cleaned them up on all the following sets. Be like that sometimes for some reason. All in all, happy with the day.

Smith press
235x12
205x13

DB laterals
35x24/16

DB rev laterals
25x21/19/18/17(got on a roll with these)

Lying DB extension
35x13/11
30x14/10

Str8 bar pressdowns
140x11
120x12
100x11
776127761077611

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[samgraves82]

3/30 legs
Training has been up and down this week but today went great. On the leverage squat I added 50lbs and still matched the reps which was cool. Added a rep on last set at same weight and smashed the log book on my muscle rounds too. That gd leg press is awful tho. Never know what ur gonna get with it and today it was dragging like a bitch.

Seated hams 2x muscle rounds
195x4/4/4/4/4/5
180x4/4/4/4/4/4

Leverage squat(dynabody)
5.5pps x 10
3.5pps x 21

Leg press
6pps x 12
4pps x 19
776307762977631

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[samgraves82]

It's crazy what lighting can do. These pix are just a few mins apart. Looks like 2 totally different sets of hamstrings
77634776357763277633


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[samgraves82]

4/1 chest and bis
Didn't have much faith in today's session but not actually turned out damn good. Had a little mishap on my end set of incline press. At some point the bench got pushed back and no hit the j hooks toward the end of the set. Doesn't look as bad on video as it felt. And it apparently was bad enough that my gal came running in to save me but I recovered it and got a couple more reps and even added a rep better than last time. Should get credit for 2 lol.

25° BB press
300x7 (same as last time but still a win)
245x12 paused

Hammer strength flat press rest pause wasn't confident I'd get a rep on last set so quickly dropped weight and continued
2.5pps x 10/3
2pps x 4

Hi pulley fly
50x20
Rest pause 50x13/8/5

Cable preacher curl
100x19/12
90x14
80x10
70x13
776667766777668

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[samgraves82]

4/3 back(no hams cause they still sore)
Not sure where it came from but had an excellent session. Went in exhausted from work unloading carts for 10 hrs but it all worked out. Supposedly going back to 2nd shift next week again So I can train before work. That's what they said about this week too tho so we'll see.
Purposely went easy on the Dante rows to save some gas for the heavy stuff, I guess the pre workout hadn't kicked in yet lol. Purposely cut back the weight on Smith rows to dial in form and that was a good call cause I was pumped from the first set. Oh, and gd versa grips finally took a shit on me. Cost me few reps but shit happens. I knew it was going after 5th rep but was a good set anyway I guess.

Dante row
60x12

Smith row (dead stop reps)
225x12/8

Hammer hi row(single arm)
3pps +10 lb x 11
3pps x 9/6

Seated cable row
200x10
190x10
180x11

Rack pulls
525x6
777007769877699



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[mike312]

4/3 back(no hams cause they still sore)
Not sure where it came from but had an excellent session. Went in exhausted from work unloading carts for 10 hrs but it all worked out. Supposedly going back to 2nd shift next week again So I can train before work. That's what they said about this week too tho so we'll see.
Purposely went easy on the Dante rows to save some gas for the heavy stuff, I guess the pre workout hadn't kicked in yet lol. Purposely cut back the weight on Smith rows to dial in form and that was a good call cause I was pumped from the first set. Oh, and gd versa grips finally took a shit on me. Cost me few reps but shit happens. I knew it was going after 5th rep but was a good set anyway I guess.

Dante row
60x12

Smith row (dead stop reps)
225x12/8

Hammer hi row(single arm)
3pps +10 lb x 11
3pps x 9/6

Seated cable row
200x10
190x10
180x11

Rack pulls
525x6
777007769877699



Sent from my moto g stylus (2021) using TapatalkBrother your back is looking thicker ..wider and more detailed ...good v taper shoulder to waist ratio ...keep up the good work

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[samgraves82]

Brother your back is looking thicker ..wider and more detailed ...good v taper shoulder to waist ratio ...keep up the good work

Sent from my SM-F946U using TapatalkHell yea man thanks. We'll see what's really happed this year soon. Prep starts in ~3 weeks

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[mike312]

Hell yea man thanks. We'll see what's really happed this year soon. Prep starts in ~3 weeks

Sent from my moto g stylus (2021) using TapatalkThat's what im saying ...not even prepping yet and the back looks great already ...good work brother ...always following [emoji123]

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[samgraves82]

That's what im saying ...not even prepping yet and the back looks great already ...good work brother ...always following [emoji123]

Sent from my SM-F946U using TapatalkAppreciate ya brother

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[samgraves82]

4/5 shoulders and Tris
Nothing spectacular happened today. Gotta nice pump and added a couple reps overall. Had a long ass day today so it was better than expected. Worked 8 hours, then had 6 training session, then went to my gym to train myself. Working a mid shift from 12-10;30 next week before going back to real 2nd shift so I'll be training early in the morning, another curve ball thrown at me it we'll survive and do what has to be done.

Leverage squat machine press(not sure what starting weight is, at least 50lbs I'd say so 0=50ish)
0x15, 25x15, 50x15, 75x15, 110x15

Cable laterals
45x15
42.5x15/15
32.5x15

Rev pec deck
120x26/18
105x18/16

Crazy rope pressdowns
70x23/14
50x13/9

777217772077719

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[samgraves82]

4/6 legs
OMG what a fabulous day!! Yes, I said fabulous! My first muscle round set was a bit questionable but other than that, FUCK YEA!!!

Lying ham curl 2x muscle rounds
145x4/4/4/4/4/3
120x4/4/4/4/4/5

Hack squat
4 pps +35ps x 9
2pps +35ps x 20

Leg ext
90x17
90x13l4/7/5 rest pause set

Check the bop shirt !!
777387773977737

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[samgraves82]

4/8 chest/bis
Had a really good day in the log book but the pump was sub par. I started that odd 12pm-10:30 pm shift so trained at 9:30 with just 1 meal in me so I guess thats the reason. Usually have at least 2 meals in me. Maybe it was just a 1 off. We'll see in the coming weeks I guess. The DB press reps went down but that was by design. Really focused hard, slowed em down a bit, and brought them down as low as I absolutely could really focusing on the stretch. The 100s are all I have to work with so just tryna make em harder.

35° Smith press
325x8
255x13 paused reps

Flat DB press
100x11/10

25° incline cable fly(rest pause got too heavy so dropped the weight 2nd set)
50x16
50x8 40x7/6 rest pause

Cable curls 1 long rest pause(got short on time so just went as hard as fast as possible)
80x30/21/16/12

777797778077781

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[samgraves82]

4/11 back/hams
Today was a killer one. On the arsenal chest supported row aka the humbler I surprised myself. I was too lazy to go look in my old log book, cause I just started a new one few weeks ago, what I did last time but I did remember it was 55lbs per side for 12ish I think. I figured it's been 6 weeks since I was on it last(last time I was was at another gym training with somebody so that day got thrown off) and I pulled 45 per side for a rep on warmup and it felt heavy so I figured I was just a bit detrained at it a bit but ended up with 15 reps and 11 reps with 45s. RDLs were lighter BUT I was more focused on hams and felt much better. Wasnt just moving weight. Everything felt so damn heavy today warming up for some reason tho.

Arsenal chest supported row
45pps x 15/11

Pullups
BWx12/6/4

Hammer row
100x10
90x9
80x9

RDL
315x10

Standing hams
25pps x 12/12/12/9
On these, I was running outta time so just went 12 reps per side no rest till I couldn't get 12 no more. In hind sight a muscle round would t have taken much, if any, longer

778037780577804

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[samgraves82]

Well my back is fucked!! Hams aren't much better either.

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[samgraves82]

4/12 shoulders / Tris
Today wasn't great. Lost 2 reps on first set of presses but I matched my second set. Threat went fine tho. I forgot my log book outside but I do remember 235x10 and 205x15 on Smith press.
7781977820

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[samgraves82]

4/14 legs
I finally dropped the ego, dropped the weight, and forced my gd hamstring and glutes to stretch as much as possible on leg press. It sucked and wasn't comfortable but it had to be done. Slowed the tempo significantly too. Whatta ya know, no fucking knee pain!!! AND, probably the best quad pump I've ever had on the leg press.

Seated ham curl 2x muscle rounds
200x4/4/4/4/4/5
180x4/5/5/5/5/6

Pivot leg press
7pps x 10
5pps x 14

Leg extensions 2x rest pause
135x15/10/8
120x13/8/7


77850778487784977851

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[JohnMcc]

It feels like when you focus on bringing a specific muscle group to FullROM fatigue and let the strength gain happen as a side effect you take some of the mental pressure off yourself.

[samgraves82]

It feels like when you focus on bringing a specific muscle group to FullROM fatigue and let the strength gain happen as a side effect you take some of the mental pressure off yourself.Yea. What's weird is, I'm sore today but not nearly as sore as I usually am. I assumed I'd be wrecked. We'll see how it feels in another 12 hours tho. I've been hurt before [emoji23]

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[samgraves82]

It's deload week. Fuck everyone

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[samgraves82]

4/21 legs
Thank God that deloads over!!! I was technically supposed to take 1 more day but I was just feeling too damn ready. That coupled with I'm already self conscious about my legs. Lowered the weight again on everything but my squat variant, controlled the tempo, and same result as last week. It felt sooo damn good and no knee pain. I keep thinking nick walker reps while I do it. I'm not there yet, I know, but that's the tempo I'm shooting for. As far as my squat variant goes, yea I let my ego get me a bit, but it wasn't terrible my any means. Anyway,

Seated ham curl 2x muscle rounds
165x4/4/4/4/4/4
150x4/4/4/4/4/4

Machine squat
5pps +35s x 10
4pps x 13 way too big of a jump

Leg press rest pause set
4pps x 10/3/1

778997790077901



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[samgraves82]

4/23 chest/bis
Wasn't a bad workout but not as good as I'd liked. I can definitely tell the nandralone has worked it's way out. Dropped the npp a few weeks ago and been cruising for couple mos in general so hopefully body will be more receptive for prep. Got stuck at 6 reps again on flat bench. Imma try to lower the weight a few pounds next time and try to work my way back up. If it don't feel right again I may just drop it all together again for a while.

Flat BB press
335x6
265x12 slight pause

25° Smith press rest pause
255x12/3/2

Pec deck
105x18
105x12/7/4 rest pause

Palms up DB curls
30x20/9
25x11/10
20x14/10
779137791477912

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[samgraves82]

4/24 back/hams
Legs were so damn sore still I didn't even attempt deadlifts or my usual ham curls. Workout in general was kinda shit. Gotta decent pump but everything was so damn heavy and got my ass kicked by the log book. I'm just holding on to the idea my body still hasn't fully adjusted to the new shift I started couple weeks ago. That and having only 1 meal in me pre workout vs having at least 2 of 3 in me up to this point. Working a lot more too. 60hrs last 2 weeks and it'll be 70hrs this week with no days off plus a couple personal training sessions.
77942779397794177940

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[samgraves82]

4/27 shoulder and Tris
Just realized at work I didn't post workout yesterday. Hit shoulders nicely and nice pumps here's you pervs some porn
779537795277951

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[samgraves82]

Prep officially starts now

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[samgraves82]

4/28 legs
Went surprisingly well. Workouts have been subpar but leg days have been going well oddly. Gained a rep on hacks. Didn't get as many as I'd liked on 2nd set but I did add 20 lbs. Shouldve took a couple breaths and went for another. Since starting the new tempo on isolation stuff I'm establishing baselines but shit sure felt "good".

Lying hams 2x muscle rounds
115x4/4/4/4/4/3
100x4/4/4/4/4/2

Hack squat
4pps +35ps x 10
3pps x 14

Leg extensions
90x18
779607795977961

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[samgraves82]

4/30 chest/bis
Had too much going on last night to post but here we are. My heavy pressing set stayed the same again but my back off set went south. Lost 3 reps and only added 5 lbs so that doesn't justify 3 reps. Everything else went good tho. Gotta nasty pump too!!
77979779807798177982

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[samgraves82]

5/2 back hams
Good good day. Snuck in a rest pause set to save some time but it just felt wrong. My backs been doin so well with the str8 sets and I lost so many reps overall. And I've settled on my back responds better with a little more volume.
Had to use a barbell for rows cause the Smith was taken but they felt really good. I dunno what my deal is with em. They feel great then they don't. I think I just try to progress the weight too fast. They felt heavy AF at 185lbs it then got so many more reps than expected. Whatever, I gotta sick pump [emoji23]

Dante row
60x12

BB row
185x16/14/13

Hammer hi row rest pause
3pps +10lb per side x 13/5/3

Seated cable row
200x12
190x11
180x12

Seated hams muscle round
165x4/4/4/4/4/3
779917799077989



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[samgraves82]

5/5 legs
Not a damn thing wrong with today's session!! That all I really know to say. Progress everywhere

Seated hams 2x muscle rounds
170x4/4/4/4/4/4
155x4/4/4/4/4/5

Pivot leg press
7pps +10 lbs ps x 10
5pps x 15

Leg extensions 2x rest pause
140x15/9/7
120x15/10/5
132788132787132789780157801678014

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[samgraves82]

5/6 chest/bis
I gotta nasty pump today!! Caught myself nearly setting the incline wrong again today. Thats why my 25° and 35° number have been essentially the same cause they've actually been 25 all along. Anyways,

35° incline Smith
325x7
255x10 paused

Flat DB press
100x12/10

Pec deck (cables were taken so had to out the incline fly)
120x13
105x13/8/4 rest pause

Cable curls
90x29/14
80x16/12
78020780197802178018


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[samgraves82]

5/9 back and hams
Yes yes fuck yes.

DB pullovers
65x12

Arsenal chest supported row
50pps x 13/10

Pull ups rest pause
Bwx13/4/3

Hammer row
105x10
90x10
80x10

RDL
315x12
780457804378044

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[samgraves82]

5/10 shoulders and Tris
Hell yea to another session. Hopefully this trend will stick and I'm finally adjusting to going to gym an hr after waking up. I forgot my log book in car and I'm already showered and down but I know I matched my pressing sets and demolished the log book on everything else. Nice pump to boot. Shoulders and chest already tryna striate. Can't remember if I already said it but started 500 test
300 mast
200 npp last week so prep is full on!!

7807478073

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[samgraves82]

5/12 legs
Kicked some fuckin ass today!!

Seated hams 2x muscle rounds
175x4/4/4/4/4/5
165x4/4/4/4/4/4

Machine squat
6pps x 9
4pps x 16

Leg press rest pause
4pps x 12/4/2
781057810478103

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[samgraves82]

5/13 chest/bis
Well it's official. BB presses gotta go. Everything went backwards this week so it gonna be only Smith and hammer strength from now till end of prep. Couldn't take good pix cause forearms kept cramping.

Flat BB press
335x5
265x11 paused

25° Smith rest pause
255x10/3 and 245x2

Incline fly
50x15
50x8 40x8 30x10 rest pause

DB curl drop set
35x14
30x7
25x7
20x8

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[samgraves82]

5/15 back and hams
Not a terrible day. Did well against the log book but I must admit I feel like I'm fighting the log book too much and leaving some stimulation on the table and may benefit from lowering the weight a tad and working back up cause I'm just not feeling my back the way I want to on pulldowns and low rows. I'm getting a decent pump but could be much better.

Str8 arm pulldown
80x10

Tbar row
4 plates x 15/11

Pulldowns
190x11
180x8
170x7

Hammer low row
3pps x 11
2.5pps x 11
2pps x12

Seated ham curls 1x muscle round
165x4/4/4/4/3

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[samgraves82]

5/18 shoulders/ Tris
I left my log book in car again and as you know I'm lazy AF. It was a good session tho. Went to my 2nd gym today just so I could switch a few things out cause I'm switching a few exercises for different variations that j been stuck on. Seems I'm getting leaner by the day. It's gonna be a good year. Not a repeat of last year's bullshit package.

Smith press (diff Smith with angle)
3x12/12/11 x 135

Cuffed Cable laterals from hip height
3 str8 sets
1 set w/2 drops

Cable rear delt fly
3 str8 sets
1 set w/2 drops

Dips machine
3 str8 sets
1 set w/2 drops

Light wasn't down me any favors
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[samgraves82]

5/19 legs
I think I gotta pump [emoji23]. While session went well till the last rest pause set of extensions and I shit the bed baaaad. Smashed the ham curls and leg presses tho. I was supposed to do hack squat today but the gym I use for those closes at 6 on Sundays(bullshit I know) so I just did my C workout.

Seated hams 2x muscle rounds
180x4/4/4/4/4/4
170x4/4/4/4/4/3

Pivot leg press
7pps +20lbs x 11
5pps x 17

Leg extensions 2x rest pause set
150x15/7/4
120x15/5/4

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[samgraves82]

I had a good chest/bis day yesterday but I'm having a really rough patch with my girl(maybe she's still mine) so I'll update everything tomorrow
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