LOG: REBOUND/OFF SEASON : BACK TO BASICS

**samgraves82** · 12-15-2023, 12:42 AM

12/14 legs/back
Had a damn good knee today. Let my ego get me a bit on the ssb squats but that's ok. At least the reps were super clean this time unlike last week.

SSB squats
405x3
315x8

Hammer strength leg press
Had some really nice reps on these slow and controlled
7pps x 10
6pps x 12

Leg ext muscle round
90x4/4/4/4/4/3

Lat pulldown machine
Rest pause set forgot reps etc and don't have book on me
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**samgraves82** · 12-16-2023, 11:25 PM

Check ins with coach today
211.9 lbs
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**samgraves82** · 12-20-2023, 01:07 AM

It's def deload time. I didn't even wanna go to the gym today but forced it. Deadlift went well but what I did do was so heavy. Today only did str8 arm pulldown, 1 set of landmine rows 5pps x 15, and 1 set deads. Did pull 475x6 tho. I'll be taking it easy the rest of week.
Yesterday was basically just a repeat of last time.

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**samgraves82** · 12-26-2023, 09:32 PM

12/26 upper body
Well after 5 days completely out of the gym finally went back in today. Me and the homie took a small road trip to a kick ass gym in the general area. Pretty sure 95% of the equipment is arsenal. I know there's some westside barbell pieces in there too along with comp benches and a mono lift for the powerlifters. Awesome gym. There's some big boys in there too! Got off to an extremely slow start for some reason but it all came together eventually. I did
2 sets DB rows
2 sets DB presses
1 set incline Smith
1 rest pause incline Smith
2 sets lat pullover machine
2 sets standing machine shoulder press (cool ass machine)

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**samgraves82** · 12-26-2023, 09:35 PM

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**samgraves82** · 12-28-2023, 12:53 AM

12/27 shoulders and Tris
Even tho I did upper body yesterday, I went in and did shoulders/Tris anyway just to get back on routine. It felt like my whole routine was just outta wack from taking the 5 days off and then doin a whole upper body workout. Things went so much better today vs yesterday. Gotta massive pump too. All the food from yesterday came in handy.

Smith press
225x10
185x10

Cable upright row
150x20/15/12

Cable laterals
40x12
35x12
30x15

Rev pec deck
90x21/18/12

Lying DB extension
35x11/9
30x11

Crazy rope attachment pressdowns
50x13/16/12

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**samgraves82** · 12-31-2023, 01:23 AM

12/30 legs/back
Man it felt great to really hit legs. This gd adductor problem just will not go away and it's really starting to piss me off. Seemed like it was getting better till I was acting like an asshole 2 weeks ago and tryna squat 405, well did but only 3 reps, too heavy. Figured giving them a week totally off would hell but that's a big fat negative. It's killing my depth on leg press too. Just too damn painful to go below a certain point. Which is odd cause hack squat and BB squat gets to or below parallel no problem. I guess it's always been that way to a degree. Anyways,

Seated calves
45x20
70x14/11/12(last set wasn't as slow as others)

Seated ham curl 2x muscle rounds
150x4/4/4/4/4/3
130x4/4/4/4/4/5

Leg press
7pps x 12
5pps x 15

Med grip pulldowns w/mag grip
Rest pause
60x10/7/5 (double cable. Felt heavy AF gotta decent quick pump tho. Did em stupid slow)
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**samgraves82** · 01-02-2024, 12:09 AM

1/1/24 chest/bis
Now that's a workout I can be proud of finally. These last few weeks had me down in the dumps. On top of that, got an all time personal best on flat bench today, 325x8. I dunno what it is about this gyms Smith machine but I lose about 30lbs of strength when I'm on it. It is a different brand and has the sloped angle vs the str8 up and down one I'm used to. Used a fly machine too that I'm not used too, life fitness I think. I don't like it. It's light AF until the last few inches and then it's like 40lbs more resistance all of a sudden. MIGHT have had another rep on bench press, MAYBE, but used a new spotter and didn't wanna find us in an awkward situation especially with all the horrible spots I've seen lately. Anywho,

Flat BB
325x8
250x13 paused reps

35° incline Smith rest pause set
225x9/3/2

Machine fly
70x15
Rest pause 70x10/8/6

DB curls palms up whole time
30x15/10/6

Incline hammer curl
25x7
20x8/9 cheated a bit last set
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**samgraves82** · 01-04-2024, 04:56 AM

1/3 back and hams
Man, switching to 2nd shift is been rough on me. Tired af. Had a really good session at gym for most part at least. Didn't have deadlifts in me tho by the time I got to em. Pulled 405 once and it was so heavy so I just moved on tk hams. Posting at work on break so just took a pic of log book. Switched up On landmine rows. Slowed it waaay down and pause at top. Much better but hit to the ego on weight tho.
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**samgraves82** · 01-06-2024, 12:33 AM

1/5 shoulders/ Tris
Today was decent. Was in a bit of a hurry and was a little weak/tired due to the shift change but I expected that and will probably take a couple weeks to fully get used to it. Ended up with a nice pump and virtually no rear delt pain. Went a little too heavy on first set of Smith press. Keep forgetting to lower the weight whennu use this Smith machine.
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