LOG: REBOUND/OFF SEASON : BACK TO BASICS

**samgraves82** · 02-13-2024, 08:52 AM

2/12 chest and bis
The mother fucker touched my gd bar on a rep that I was no doubt gonna finish. Everybody should be mandated to take a spotter class, just saying. The gym is neutral ground for any and everybody, race , belief, trans, blac, white, whatever, everybody's welcome except the bar touchers. Exile all of em to planet fitness!! Rant over.
I think I may have had the bench on wrong incline last time on Smith machine cause that weight was heavy AF today. BEat the log book, barely tho.

Flat BB press
335x6
260x12 paused

35° Smith press rest pause set
245x11/4/3 completely dropped bar on myself last rep

Pec deck
105x16
Rest pause 105x12/6/5

Palms up DB curls (these were hitting right today just just kept doin em)
30x14
25x13/10
20x/9/8

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for a list: [email protected]

**samgraves82** · 02-15-2024, 08:45 PM

2/14 back
I had a great workout last night. My lady even worked out with me. Haven't done that together in a while and it was nice. My backs even sore today and that doesn't happen often. It always sore to the touch but not just sitting there.

Sr8 arm pulldown
75x12

T row (this new tempo is blowing my back up instantly!!)
3.5 plates x 12/8

Med grip pulldowns rest pause
180x10/6/3

Hammer low row rest pause
2.5 pps x 12/6/3

Deadlift
475x6
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Made an adjustment to my back double and can finally actually see some bicep. Imma keep working on it
Attachment 76985

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**samgraves82** · 02-17-2024, 03:41 AM

2/16 shoulders and Tris
Did good today, beat the log book in everyway and gotta juicy pump, win/win.
Smith press
230x11
190x15

DB laterals
30x26/17/13
25x16

Db rev laterals
20x20/18/16/20 last set lotta cheat reps

Cable overhead ext
70x25
Rest pause 70x13/6/4

Pressdowns
50x16/14

**samgraves82** · 02-19-2024, 05:44 AM

2/19 legs
Had a decent day today. Beat the book on my muscle rounds for hams. Lost a few reps on my first set of machine squats BUT I added 90lbs to it. Made up for it and gained 6 reps i think on my back off set so......

Seated calves
3 str8 sets

Seated hams 2x muscle rounds
185x4/4/4/4/4/4
175x4/4/4/4/4/3

Machine squat
5pps x 8
3pps x 24

Leg press
5pps +35pps x 12
5pps x 11

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**samgraves82** · 02-20-2024, 08:45 AM

2/19 chest/bis
Gnarly ass chest day!! All goals met and even surpassed one. And nobody touched my gd bar this time either ��

25° press
295x8
245x11 paused

Hammer flat rest pause
2pps x 12/5/3

Hi pulley fly(had to share cables so did straight sets )
50x20/12/8

Cable preacher curl
100x16
90x12
80x11/10
70x13

**samgraves82** · 02-22-2024, 08:05 PM

2/21 back
Man everything was hitting so well yesterday. My legs were still so fuckin sore from leg day tho so I didn't even attempt to do my ham curls. They're just now feeling better today. I switched BB rows for Smith rows. For whatever reason the the BB row just isn't hitting for me. Dunno what happened cause they used to be just a good movement for me.

Dante row
60x13

Smith row
225x12/9

Hammer Hi row
3pps x 10
2.5pps x 10
2 pos x 11

Seated cable row
200x8/9 not sure how that happened
180x8

Rack pull
495x10
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**ironjunkie777** · 02-22-2024, 09:04 PM

I see you putting in work brother. Curious about what your diet looks like?? Current weight and goal weight??

**samgraves82** · 02-26-2024, 06:01 AM

2/25 legs
Had a good ass session tonight but I've had horrible chest pain since I finished. It was bad earlier and had me a little paranoid. Lost a rep hack squatting but added 20lbs to it Soni guess that's still a win. Added reps everywhere else tho with same weight as lat time.

Lying ham curls 2x muscle rounds
145x4/4/4/4/3 +1 rep
120x4/4/4/4/4/4 +2 reps

Hack squat
4 plates +35 per side x 8
2.5 pps x 21 that's +1 rep

Leg ext rest pause set
90x12/8/5 +4 total reps

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**samgraves82** · 02-26-2024, 06:04 AM

Originally Posted by ironjunkie777

I see you putting in work brother. Curious about what your diet looks like?? Current weight and goal weight??

Sorry Tapatalk being down has had me all messed up seeing notifications. 213lbs at last check in. Down 2lbs from few weeks ago cause of work and sleeping in on off days and missing couple meals. Just got an updated diet today so I'll paste it here in a second. No goal weight but I am starting a prep here in couple mos. I guess I'd like to see another 5lbs at minimum.

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**samgraves82** · 02-26-2024, 06:08 AM

Originally Posted by ironjunkie777

I see you putting in work brother. Curious about what your diet looks like?? Current weight and goal weight??

It's a fuckin lot but it's commonplace for me to walk 12-15 miles a night at work according to my phone

1free meal per week on rest day (any meal)
Post workout -
16oz liquid egg Whites or 50g protein from Whey
1 packet flavored oats
200g cereal
1 banana
Training days-
Meal 1 -
80g cream of rice
50g protein from Whey
20g honey
10g coconut oil
1 bagel
Meal 2 -
150g chicken
250g rice
1 English muffin
1 piece fruit or 100g pineapple
Meal 3 -
150g steak
4 English muffins
2 whole eggs
Meal 4 -
180g chicken breast
1 bagel
1 piece of fruit
Meal 5 -
150g red meat
150g Jasmine rice20g honey
2 slices toast
1 piece of fruit or 100g pineapple
Meal 6-
50g protein from Whey
60g cream of rice
20g pb
Non training days -
Meal 1 -
160g potato
2 whole eggs
180g egg whites
Meal 2 -
180g chicken
200g rice
1c greens
15g olive oil
Meal 3 -
180g red meat
60g carbs from bread
Meal 4 -
200g chicken breast
50g cream of rice
10g coconut oil
Meal 5 -
130g ground beef
100g egg whites
100g potato
2 slices toast
Meal 6 -
50g protein from Whey
20g pb
50g carbs of your choice

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