Road to redemption 3.0

**samgraves82** · 03-22-2023, 11:49 PM

Legs 3/22

Had a nice session with my friend at his gym today. Did the same lifts just different equipment. No quad pix since we took pix together and I'm over in the corner of my own camera

Misjudged the weight almost every time so my reps were off too but did have a high volume day vs what I usually do and the pump was amazing!! Not a single line in my leg afterwards

Standing calves
230x15/19

Lying ham curls
145x14/10

Hammer strength leg press
6pps x 20/15

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**samgraves82** · 03-24-2023, 12:54 AM

3/23 pull

Cable curls (changed my for a tad and these boys hit today)
120x10/9

Rope hammer curls
120x22

Dante row
80x7
70x10

Hammer hi row
2.5 pps x 10/10

Life fitness seated row
190x8/10 (2 different grips)

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**samgraves82** · 03-27-2023, 11:57 PM

3/27 legs c
Today turned into a good day. Went in unmotivated as hell and legs still didn't feel ready but pushed thru anyway and glad I did. The legs are really starting to show definition now that the water from cycle is falling off.

Seated calf raise
135x9
125x12

Seated hams
210x7
195x13

Pro squat machine
6pps x 6

4 sets hanging leg raises (yes abs!)

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Popeye* · 03-28-2023, 12:01 AM

Originally Posted by samgraves82

3/27 legs c
Today turned into a good day. Went in unmotivated as hell and legs still didn't feel ready but pushed thru anyway and glad I did. The legs are really starting to show definition now that the water from cycle is falling off.

Seated calf raise
135x9
125x12

Seated hams
210x7
195x13

Pro squat machine
6pps x 6

4 sets hanging leg raises (yes abs!)

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A lot more definition

bad ass lookin gym too. Awesome pictures dude bravo

**samgraves82** · 03-29-2023, 12:10 AM

Originally Posted by Popeye*

A lot more definition

bad ass lookin gym too. Awesome pictures dude bravo

Pix are deceiving lol it's a shit little gym with minimal equipment but it's my dungeon and I love it.

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**samgraves82** · 03-29-2023, 12:10 AM

Good push day. Really starting to take a liking to the typical 45° BB press. I've neglected it most of my lifting "career" but it does an amazing job stretching out the pec if I put middle finger on ring and touch upper chest with bar. Great pump. I did aggravate my shoulder and outter pec doin BHN presses

45° BB press
255x9
205x12

Pec deck (supposed to incline fly, dunno how I ended up on pec deck)
150x9
135x14

Smith BHN press
225x7
205x10

Machine laterals
120x12/6

DB lying ext
Stopped cause of pec/shoulder

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**samgraves82** · 03-30-2023, 10:30 PM

Legs A 3/30
I'm a huge fan of hitting legs twice every 3rd week. If you haven't noticed, this split allows my to hit one of my workouts twice a week so every 3rd week I hit push, pull, legs a second time.

Seated calves
137.5 x 11/9

Sumo leg press
6.5pps x 20

Smith squat
4pps x 6

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**samgraves82** · 04-04-2023, 02:10 PM

4/3 push B
Sorry I didn't get on yesterday. I was just too tired. Lethargic AF all day. Damn near didn't go to gym but glad I did cause it was a great day. Smashed the log book all around. I love when I drop a cycle and gains just keep on coming without the drugs. The gear is real (tested a bit high with bloods actually) so I'd like to think my gains are a product of my efforts and the help I get from @Montego. I do the work, I know, but I don't believe for 1 second Id be 1 step behind where Im at without his help and guidance. Anyways,

Hammer flat
3 +12.5 pps x 9
2.5pps x 12

Pec deck
150x9
135x15

Pro squat press
115x8
90x12

Smith close grip bp (too big of a jump today)
315x5
275x9

3 sets leg raises

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**samgraves82** · 04-05-2023, 12:52 AM

Pull day 4/4

DB spider curls
30s x 10/8

Scots hammer curls
25x14/10

Cable pullover
130x10/9

Close grip pulldowns
180x6/7

Hammer low row
1.5 pps x 12/10 kept these super slow stretched and paused

[ATTACH=full]90245[/ATTACH][ATTACH=full]90246[/ATTACH][ATTACH=full]90247[/ATTACH][ATTACH=full]90248[/ATTACH]

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**samgraves82** · 04-05-2023, 11:03 PM

4/5 legs
So had an awesome leg day today. Then got some mowing done and cut out and piled up some brush. I'll post a pic but doesn't show how deep the pile is. Sun burned like a mofo. Broke the brush cutting up into 2 days yesterday and today. Didn't take too long. Had my daughter bf help. He's 18 and I figure you ain't a man till you've pulled a few acres of brush. We sawed up a little firewood too.

The workout went like this

Standing calves
250x13/12

Seated ham curls
210x10/7

45° Leg press(done with the pivot a while)
7pps x 13/11

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