Road to redemption 3.0

**samgraves82** · 06-15-2023, 12:14 PM

Originally Posted by maxmuscleone

Happy Birthday Sam!

Max

Thanks max

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**samgraves82** · 06-15-2023, 11:46 PM

Pull 6/15
Amazing pump today!!! Beat the log book everytime today too aside from the arsenal row but I dropped the weight on purpose cause last couple times I just been fighting it and not feeling my back at all, not today tho!!

Spider curls
35x11
30x10

Dante pinwheel curl
35x8
30x8

Cable pullover
80x10
65x12

Close grip pulldowns
90x9
70x13

Hammer strength row
95x10
90x10

Arsenal t row
70x9
50x12

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**samgraves82** · 06-20-2023, 10:12 PM

6/20 push day
So I'm seeing a trend here. Immat the point where I start strong but get gassed pretty fast. Seems like the last couple weeks I go backwards on the 2nd set of every exercise I fall short of what I want but I guess that's to be expected at 6.5 weeks out. Weight coming down nicely. 198 last 2 days.

Arsenal flat
4pps x 9
3+10 pps x 11

Pec deck
145x13/10

Hammer shoulder press
155x8
130x8

Machine laterals
90x17/10

1 arm press downs
30x10
25x10

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**samgraves82** · 06-22-2023, 10:27 PM

6/22 legs
Well I'm pretty sure my left leg hates me and doesn't want me to compete this year but it's just gonna have to get over it. Told ya Monday about striking my adductor when it was picking up slack from my quad micro tear. It's been bothering me for weeks when I'd do adductors at end of workout hut I paid it no mind and just tested it. I went down on hack squat with no weight today and knee instantly I 2qsnt hack squatting today. Subbed in 3 sets of leg ext for quad work and still gotta nasty pump. I'm gonna have to do this for a few weeks it looks like. I'll talk to coach about not this weekend at check-in and see what he has to say. Aside from that 1 thing tiis weeks training was pretty good.

Seated calves
90x12/10 calves got super pumped super fast today

Seated hams(finally got this machine locked in)
185x12
160x12

Leg extensions
145x12/12/7

for a list: [email protected]

**samgraves82** · 06-26-2023, 07:04 PM

Push 6/26
Boy I am feeling the drop in food now. Kept cold chills most of the workout and I know it was the drop in carbs that's causing it then when I did cardio it was the opposite. Hit a new low weight today at 196.3 lbs. My body has been so stubborn this prep. I've never had trouble losing weight before so this is all new to me, thank God I gotta good coach to guide me right now.

Arsenal incline
3pps x 7
2.5 pps x 10

Free motion seated fly
70x15
60x12

Machine laterals (subbed for Smith presses!cause something off in shoulder/tricep)
90x15/12

Str8 bar skill crusher
70x15/15

for a list: [email protected]

**samgraves82** · 06-27-2023, 10:20 PM

Pull day 6/27

Had a big weight drop overnight again down to 193.3. not sure if it'll stick but joy did I feel it today. Spirits are good but strength and endurance def down.
Trained my first client(not first client ever) at the new gym this morning too.

Cable ez bar curls
42.5x12/10

Reverse curls
35x9/15(not sure how that happened)

DB pullover
75x16/10

Medium grip pulldowns (subbed for Dante pulldowns)
90x8
75x10

Mag grip seated row(med grip)
130x13/10

Landmine row(w/ slide on handle)
5 plates X 9
4 plates X 10

for a list: [email protected]

**samgraves82** · 06-29-2023, 11:18 PM

for a list: [email protected]

**samgraves82** · 07-03-2023, 07:01 PM

7/3 pull day
Man I had a serious back pump today. I'm so glad too cause pumps in general have been meh especially back. Weight is down to 192and feel like another 5lbs off will be about where I land hopefully but we'll see.

Spider curls
35x7
30x14

Isolation curl
35x8
25x10

Cable pullover
85x9
65x13

Close grip pulldowns
90x9
70x10

Hammer mts row
100x8
90x10

Arsenal t row
70x9
50x13

for a list: [email protected]

**samgraves82** · 07-04-2023, 07:58 PM

7/4 legs
So I felt comfortable loading the quads just a bit today finally. I really wanted a nice pump without pushing it too far Soni just did 1 half assed muscle round. Instead of chasing failure I just chased a nasty burn in the quads and I caught it lol cause that shit burned liked a bitch but I was probably 3 reps from muscular failure.

Seated calves
90x11
70x15

Lying ham curls
185x8
150x9

Leg press
5pps x 4/4/4/4/4/4

for a list: [email protected]

**samgraves82** · 07-05-2023, 09:42 PM

7/5 push day
Not mad at today's session at all

Arsenal flat
3.5pps x 12
3pps x 12

Machine fly
155x11
135x10

Hammer shoulder press
155x10 shoulder hurt like hell so skipped 2nd set

Machine laterals
95x15/10

1 arm press down
25x12
20x13

for a list: [email protected]