Road to redemption 3.0

**samgraves82** · 12-22-2022, 07:25 PM

Lower body C plus bis/forearms
It was a great day aside from the calf problem. Couldn't do hack squats hurt too bad. Oddly tho, didn't hardly feel a thing when doing seated calves. If I unracked it too hard I felt it but otherwise not a thing. When hacks came up, I climbed on with no weight and first rep down I said, nope. Hurt like a bitch. Tried few more reps with different foot placement but nothing worked. Made up for as best as possible with leg ext tho so quads did get worked some at least. This shits becoming a real problem. Got 3 weekends off so maybe it'll heal up before going back to work. Anyways,

All DC rest pause sets except calves and a set of 20+ on leg ext after dc set

Ez bar curls(inside grip)
90x9/4/4 (not sure how I managed 4 reps again on last set oh well.)

DB hammer curls
35x12/9/6(add another 5 lbs next time and see if that gets the total reps down to ~15)

Seated calves(these are done 1 straight set of 10-12 with 5 sec negative and 10 sec hold in stretch, fuckin brutal!!)
92.5x11

Seated ham curl
165x10/7/4.5

Leg ext
150x11/7/5 and on a different machine 70x21

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**samgraves82** · 12-22-2022, 07:26 PM

Originally Posted by JohnMcc

I hope things heal up quick so you can back to crushing it bro.

Oh imma still be killing it just have to work around the calf for a minute. Thank you bro

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**samgraves82** · 12-24-2022, 02:35 AM

12/23 DC upper body A
It's crazy how much a body can change in a couple days. I felt bug, full, and strong as fuck today. Look like a totally different human in the mirror today as well. Extra rest and cals are the culprit I know but damn. Was an awesome day at gym. Adding 50lbs to a lift and only losing 3 reps, I'll take that shit any day. Leg is still fucked tho. Didn't bother me when doin my landmine rows tho. It ssem s to hurt most when I dorsi(?) flex the ankle(toes toward chin). Anywho,

H.S. incline
3PPS X 12/4/3

H.S. Shoulder PRESS
2.5PPS X 11/4/3

SMITH CGBP
275X6/3/2

WEIGHTED PULL UP
25X11/5/3

LANDMINE ROW
5 PLATES X 13 AND 10

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**samgraves82** · 12-29-2022, 06:12 PM

Originally Posted by JohnMcc

I hope things heal up quick so you can back to crushing it bro.

Me too. It's still a mess. I'm working around it but it's def holding me back

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**samgraves82** · 12-29-2022, 06:13 PM

12/28 upper body DC
I really thought I'd have a mediocre day at best after being sick for a week but I be damned if I didn't kill the log book. Got extra reps on my 2nd and 3rd RP set pressing and the first set were clean unassisted and no butt off the bench so I'm calling that progress as well even tho the reps didn't change. My calf is still fucked so I didn't load it again with rack pulls plus my lungs were pretty shot anyway so I did hammer low rows instead. This calf problem is really starting to worry me a bit. Damn thing just gives out at times now on top of the pain. No swelling or bruising tho so it's just odd.

25° BB press
285x8/3/2

EZbar skull crushers
95x13/7/5

DB laterals (I think I'm gonna switch for another press)
40x16/10/8

Wide grip pulldowns
160x10/6/4

Hammer low row
3pps x 10/6/4

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**samgraves82** · 01-03-2023, 10:31 AM

So Friday went in to hit legs/bi/forearms and all went well till I got greedy and went for that 2nd set of leg press bad 1st rep it felt like I got stabbed in calf. Did manage 1 good set tho. Actually, was tryna get the reps way down so added a plate per side and only lost 1 rep. Did leg ext to try to make up the volume. Had my buddy there so had him count my 5 sec negatives and 10 sec holds in bottom of calf raises. Guess we'll try again tomorrow and see how it goes.

Lower bis and forearms DC

DB curls
40x11/6/3.5

Rev curls(God these suck)
55x18

Standing calves
190X13

Lying hams curl(using cable station and ankle cuffs)
120x13/6/3

Pivot leg press
9 plates +10 lbs x 15

Leg ext
150x15/10/7 DC RP

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**samgraves82** · 01-03-2023, 10:47 AM

1/2 upper DC
Didn't wanna load the leg today so tried something new. Dante row. Never felt my mid/lower back so good in my life.

35° Smith press
285x11/5/3

Rope press down(I think dips is a better choice)
130x13/7/4.5

Machine shoulder press on pro squat
100x7/4/3

Close grip pulldowns
170x8/4/2.5

Dante row
60x10/7/4.5
40x12

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**Bullseye Forever** · 01-03-2023, 10:00 PM

Bud you looking good keep it up !!

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**samgraves82** · 02-01-2023, 01:28 AM

1/31 push (push A I think)
Smashed the book on BB press today. Smith military press is new so nothing to brag about but did kill that too but that's to be expected being a new movement(2nd time). Left my log book outside so I hope this is accurate.

DC rest pause method

25° BB press
275x9/4/2

Pec deck
120x12(should've been 15+)

Smith shoulder press
185x8/3/2

DB laterals
25sX19

Dante press down(incline bench facing away str8 bar press down)(found it on one of the dusty hanshaw back to school vids)
70(?)x9/5/6 (found my groove last RP set)

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**samgraves82** · 02-01-2023, 01:29 AM

1/30 legs c
I been playing with some DC rest pause for a while but the last couple months I've settled into full DC training. The PPL version. I like it a little better than the upper/lower and I feel like I can give my back a little more attention on it's "own day"(yes there's biceps too) rather than doing it last after rest of upper body and I don't wanna be another asshole bastardizing the DC method and switching things up out of order. So this week legs came first

Seated calves
120x9(10 second stretch and 5 sec negative)

Seated hams
180x10/4.5/3

Sled leg press(slow and proper reps, no pumping)
6.5 pps x 9
5pps x 22

Adductor machine (yes, 60 fuckin lbs!!!)
60x15

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