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


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


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


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


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


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


for a list: [email protected]

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