LOG: REBOUND/OFF SEASON : BACK TO BASICS

**mike312** · 04-04-2024, 12:19 AM

Originally Posted by samgraves82

4/3 back(no hams cause they still sore)
Not sure where it came from but had an excellent session. Went in exhausted from work unloading carts for 10 hrs but it all worked out. Supposedly going back to 2nd shift next week again So I can train before work. That's what they said about this week too tho so we'll see.
Purposely went easy on the Dante rows to save some gas for the heavy stuff, I guess the pre workout hadn't kicked in yet lol. Purposely cut back the weight on Smith rows to dial in form and that was a good call cause I was pumped from the first set. Oh, and gd versa grips finally took a shit on me. Cost me few reps but shit happens. I knew it was going after 5th rep but was a good set anyway I guess.

Dante row
60x12

Smith row (dead stop reps)
225x12/8

Hammer hi row(single arm)
3pps +10 lb x 11
3pps x 9/6

Seated cable row
200x10
190x10
180x11

Rack pulls
525x6
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Brother your back is looking thicker ..wider and more detailed ...good v taper shoulder to waist ratio ...keep up the good work

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**samgraves82** · 04-04-2024, 12:20 AM

Originally Posted by mike312

Brother your back is looking thicker ..wider and more detailed ...good v taper shoulder to waist ratio ...keep up the good work

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Hell yea man thanks. We'll see what's really happed this year soon. Prep starts in ~3 weeks

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**mike312** · 04-04-2024, 12:23 AM

Originally Posted by samgraves82

Hell yea man thanks. We'll see what's really happed this year soon. Prep starts in ~3 weeks

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That's what im saying ...not even prepping yet and the back looks great already ...good work brother ...always following

LOG: REBOUND/OFF SEASON : BACK TO BASICS

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**samgraves82** · 04-06-2024, 03:27 AM

Originally Posted by mike312

That's what im saying ...not even prepping yet and the back looks great already ...good work brother ...always following

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Appreciate ya brother

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**samgraves82** · 04-06-2024, 03:29 AM

4/5 shoulders and Tris
Nothing spectacular happened today. Gotta nice pump and added a couple reps overall. Had a long ass day today so it was better than expected. Worked 8 hours, then had 6 training session, then went to my gym to train myself. Working a mid shift from 12-10;30 next week before going back to real 2nd shift so I'll be training early in the morning, another curve ball thrown at me it we'll survive and do what has to be done.

Leverage squat machine press(not sure what starting weight is, at least 50lbs I'd say so 0=50ish)
0x15, 25x15, 50x15, 75x15, 110x15

Cable laterals
45x15
42.5x15/15
32.5x15

Rev pec deck
120x26/18
105x18/16

Crazy rope pressdowns
70x23/14
50x13/9

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**samgraves82** · 04-07-2024, 02:30 AM

4/6 legs
OMG what a fabulous day!! Yes, I said fabulous! My first muscle round set was a bit questionable but other than that, FUCK YEA!!!

Lying ham curl 2x muscle rounds
145x4/4/4/4/4/3
120x4/4/4/4/4/5

Hack squat
4 pps +35ps x 9
2pps +35ps x 20

Leg ext
90x17
90x13l4/7/5 rest pause set

Check the bop shirt !!
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**samgraves82** · 04-09-2024, 04:29 AM

4/8 chest/bis
Had a really good day in the log book but the pump was sub par. I started that odd 12pm-10:30 pm shift so trained at 9:30 with just 1 meal in me so I guess thats the reason. Usually have at least 2 meals in me. Maybe it was just a 1 off. We'll see in the coming weeks I guess. The DB press reps went down but that was by design. Really focused hard, slowed em down a bit, and brought them down as low as I absolutely could really focusing on the stretch. The 100s are all I have to work with so just tryna make em harder.

35° Smith press
325x8
255x13 paused reps

Flat DB press
100x11/10

25° incline cable fly(rest pause got too heavy so dropped the weight 2nd set)
50x16
50x8 40x7/6 rest pause

Cable curls 1 long rest pause(got short on time so just went as hard as fast as possible)
80x30/21/16/12

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**samgraves82** · 04-11-2024, 04:38 AM

4/11 back/hams
Today was a killer one. On the arsenal chest supported row aka the humbler I surprised myself. I was too lazy to go look in my old log book, cause I just started a new one few weeks ago, what I did last time but I did remember it was 55lbs per side for 12ish I think. I figured it's been 6 weeks since I was on it last(last time I was was at another gym training with somebody so that day got thrown off) and I pulled 45 per side for a rep on warmup and it felt heavy so I figured I was just a bit detrained at it a bit but ended up with 15 reps and 11 reps with 45s. RDLs were lighter BUT I was more focused on hams and felt much better. Wasnt just moving weight. Everything felt so damn heavy today warming up for some reason tho.

Arsenal chest supported row
45pps x 15/11

Pullups
BWx12/6/4

Hammer row
100x10
90x9
80x9

RDL
315x10

Standing hams
25pps x 12/12/12/9
On these, I was running outta time so just went 12 reps per side no rest till I couldn't get 12 no more. In hind sight a muscle round would t have taken much, if any, longer

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**samgraves82** · 04-12-2024, 12:04 AM

Well my back is fucked!! Hams aren't much better either.

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**samgraves82** · 04-13-2024, 03:20 AM

4/12 shoulders / Tris
Today wasn't great. Lost 2 reps on first set of presses but I matched my second set. Threat went fine tho. I forgot my log book outside but I do remember 235x10 and 205x15 on Smith press.
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