Road to redemption 3.0

**samgraves82** · 02-23-2023, 08:52 PM

2/23 legs A

Standing calves
210x11 (5 sec negative and 10 sec stretch aka DC style)

Sumo leg press
6pps x 20

Smith squat
375x6

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**samgraves82** · 02-27-2023, 11:43 PM

2/27 push B
Skipping the arm work due to a little tear nothing to worry about tho.
Woke up this am feeling like ass!!! Nausea and feverish and weak. I did eventually sleep majority of it off but costed me 2 meals. I was pissed thinking I was sick since everyone around me has had flu or COVID last couple weeks since I go the Arnold this weekend. I'm good now tho I think.

Hammer flat
3pps x 9/4/2 negatives at the end of each RP

Pec deck(stupid slow reps)
120x13

Pro squat shoulder press
105x8/5/2

Smith cgbp
XXXXX

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**samgraves82** · 03-01-2023, 11:40 PM

2/28 and 3/1
Being lazy and not typing it all tonight so log book pic is what ya get

Gd my hams popping today

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**samgraves82** · 03-01-2023, 11:42 PM

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**samgraves82** · 03-07-2023, 12:04 AM

3/6 push C
Man I had so much fun at the Arnold!!! What a show I tell ya. I GOT ON THE IJBB POSCAST BRO!!!! I FELT SO GD AWKWARD!!
Anyways, back to real life today!!

35° Smith press
295x8/4/3

Seated fly
40x22

Smith military press
195x8/4/1

Dante press down
90x8/4/2

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**samgraves82** · 03-07-2023, 12:15 AM

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**samgraves82** · 03-08-2023, 02:54 PM

3/8/23 pull C

Yesterday was a kick ass session didn't take any pix or vids tho.
Gonna start some chiropractor sessions tomorrow and see if I can help this back and uneven hip problem I have.

DB preacher curl
30x8/4/3

Rope hammer curl (had to use diff machine)
30x19

Dante row(these are so great to warm up while back and get a nice pump if you do em right and pause in the bottom)
75x9/5/4

Machine pulldown
190x9/4/3

Life fitness Machine row 3 grips
190x6/5/3

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**samgraves82** · 03-09-2023, 06:17 PM

Check ins this morning with coach. And now headed to do legs

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**samgraves82** · 03-09-2023, 10:31 PM

3/9 legs C

Today was a good ass day!! My quads are torched already.

Standing calves
230x11 DC style

Lying hams DC RP
140x7/4/2 these were too big of a jump in weight I think. Ugly reps

Pro squat machine
11 plates X 10
6 plates X 19

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