LOG: REBOUND/OFF SEASON : BACK TO BASICS

**samgraves82** · 08-25-2023, 12:11 AM

8/24 legs
Man today was awesome. Not exactly the weights I was using pre prep but slowing down all the reps and focusing on the muscle made for a gnarly pump.

Seated calves DC style
90x10

Seated ham curl
RP 180x9/5/3

Pivot legs press
6pps + 35lbs x 10
5pps +10lbs x 20

for a list: [email protected]

**samgraves82** · 08-26-2023, 11:11 AM

This mornings check ins with coach. Sitting at 198.0lbs here.

for a list: [email protected]

**murph** · 08-26-2023, 11:29 AM

Looking good my friend, you can see the work that has been put in for sure

**samgraves82** · 08-26-2023, 12:33 PM

Originally Posted by murph

Looking good my friend, you can see the work that has been put in for sure

Thank you Murph

for a list: [email protected]

**samgraves82** · 08-28-2023, 10:32 PM

8/28 chest/bis
Had a bad ass chest day. Chest pump, insane. but on vacay so gonna make this quick.

Flat BB press
315x6
225x12 paused reps

35° Smith incline all pause reps
225x don't have log book on me forgot

Pec deck
90x22
90x10/5/3 RP think that's right reps

Cable curl
1 sr8 set then a RP set

for a list: [email protected]

**samgraves82** · 09-01-2023, 01:00 AM

8/31 legs
Not terribly happy with hack squats but it is first time on it since I hurt my leg. It'll go up fast

Seated hams
90x10 DC style

Lying hams
120x10/6/4

Hack squats
4pps x 8
2pps x 23

for a list: [email protected]

**samgraves82** · 09-03-2023, 12:15 AM

9/2 check in with coach
Only 198.4 this week basically same weight as last week. Spent all my time this week on a mini vacation and spent time at water parks and didn't eat right.

for a list: [email protected]

**samgraves82** · 09-04-2023, 06:23 PM

8/4 chest and bis
Man, the gym was so freaking packed today for some reason. All benches but one flat were taken, racks full what a freaking mess. Needless to say my routine got all messed up but still got a good session in. Totally off my routine tho. Made progress on my flat bench press sets at least vs last week. One extra rep on first set and 1 rep plus 5lbs on second set.

Flat BB press
315x7
230x13 pause reps

Arsenal incline
Rest pause 2pps x 12/3/2

Free motion seated fly
30x18
RP 30x???? Forgot to count reps

Cable curl
30x18
RP 30x14/9/6

Incline hammer curl
20x13/11

for a list: [email protected]

**samgraves82** · 09-06-2023, 12:29 AM

8/5 back/hams.
Sonoma be in trouble but didn't get to do hams cause my best friend called needing a ride so I went. That said, back went great and made progress on all fronts.

Dante row
80x11
70x10

BB row
225x15/8 went way over rep range on these

Hammer hi row
Rest pause
2plates +35 x 10/5/2

Seated Cable row
RP 150x10/5/4

Rack pulls dead stop
455x6

for a list: [email protected]

**MarvelNerd** · 09-06-2023, 02:03 AM

Originally Posted by samgraves82

8/5 back/hams.
Sonoma be in trouble but didn't get to do hams cause my best friend called needing a ride so I went. That said, back went great and made progress on all fronts.

Dante row
80x11
70x10

BB row
225x15/8 went way over rep range on these

Hammer hi row
Rest pause
2plates +35 x 10/5/2

Seated Cable row
RP 150x10/5/4

Rack pulls dead stop
455x6

for a list: [email protected]

Those rows will make those muscles grow. I think I have had them in the rotation for a few years now. I just switch the grip, width, or both.
Way back when another character on here I believe Droid? was always doing them but his numbers were unreal. I think he was doing 315 or more for sets.

Also, you look freaking awesome! Good job. Great rebound. Way to go sticking with your coach and your log.