LOG: REBOUND/OFF SEASON : BACK TO BASICS

**samgraves82** · 03-19-2024, 12:23 AM

3/18 chest/bis
GD today went well, too damn well almost

LOG: REBOUND/OFF SEASON : BACK TO BASICS

Went in yawning and tired af from work and had the best chest session in a while. It's weird when that happens.

25° incline Smith press
330x8
265x13 paused reps

Flat DB press
100x19/10

Pec deck
105x17
105x10/5/4 rest pause

Concentration curls
25x20/13/10
20x15

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**samgraves82** · 03-22-2024, 08:00 PM

Last 2 training sessions. Had to train with a client to straighten out some things in his training so my exercise selection got off a little bit but was a great week none the less. All my major lifts stayed the same. My DB laterals did take a shit on me today tho.
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**samgraves82** · 03-24-2024, 01:10 AM

3/23 legs
Def torched the legs tonight. Made progress 100% every set. Leg ext both weight and reps.
Muscle rounds too.

Seated ham curl muscle rounds x2
195x4/4/4/4/4/4
175x4/4/4/4/4/4

Pivot leg press
9 pps +10 lbs x 16
8 pps +10 lbs x13

Leg ext 2x rest pause sets
130/14/10/8
115x13/8/7

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**samgraves82** · 03-25-2024, 11:17 PM

Flat BB press
335x6.5
265x11 pause reps(got a little fast with a couple tho)

35° Smith press rest pause set
255x11/3/2

Pec deck
105x17
105x11/7/4 rest pause set

DB curls palms up whole time
30x18/9
25x11/9
20x13/10

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**samgraves82** · 03-28-2024, 10:27 PM

3/27 back/hams
I guess yesterday wasn't terrible but didn't really make much progress and gotta little more sloppy than I'd like. I was just too tired and probably should've just waited till today to go. When I got to deadlifts I just had nothing left. 405 was heavy AF and 455 wouldn't budge. I could've lowered the weight to 405 and gotta few reps but I was just so over it by then I just did my ham curls and left. 1 more week and I go back to my regular shift at work and things should go back to normal then. Did manage a pretty decent pump I'm back and really nice pump in hams.

Str8 arm pulldown
80x9

T-row
4 plates x 12/10

Med grip mag grip pulldowns
180x12/9/7

Hammer low row 1 handed
3pps x 13/11/8

Deadlift
Fuck all

Seated hams 1x muscle round
195x4/4/4/4/4/4
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**samgraves82** · 03-30-2024, 03:22 AM

3/29 shoulders / Tris
Had a pretty solid session. Pressing went really good! First set of laterals and DB extensions were a bit sloppy but cleaned them up on all the following sets. Be like that sometimes for some reason. All in all, happy with the day.

Smith press
235x12
205x13

DB laterals
35x24/16

DB rev laterals
25x21/19/18/17(got on a roll with these)

Lying DB extension
35x13/11
30x14/10

Str8 bar pressdowns
140x11
120x12
100x11
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**samgraves82** · 03-31-2024, 03:34 AM

3/30 legs
Training has been up and down this week but today went great. On the leverage squat I added 50lbs and still matched the reps which was cool. Added a rep on last set at same weight and smashed the log book on my muscle rounds too. That gd leg press is awful tho. Never know what ur gonna get with it and today it was dragging like a bitch.

Seated hams 2x muscle rounds
195x4/4/4/4/4/5
180x4/4/4/4/4/4

Leverage squat(dynabody)
5.5pps x 10
3.5pps x 21

Leg press
6pps x 12
4pps x 19
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**samgraves82** · 03-31-2024, 03:41 AM

It's crazy what lighting can do. These pix are just a few mins apart. Looks like 2 totally different sets of hamstrings
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**samgraves82** · 04-01-2024, 11:50 PM

4/1 chest and bis
Didn't have much faith in today's session but not actually turned out damn good. Had a little mishap on my end set of incline press. At some point the bench got pushed back and no hit the j hooks toward the end of the set. Doesn't look as bad on video as it felt. And it apparently was bad enough that my gal came running in to save me but I recovered it and got a couple more reps and even added a rep better than last time. Should get credit for 2 lol.

25° BB press
300x7 (same as last time but still a win)
245x12 paused

Hammer strength flat press rest pause wasn't confident I'd get a rep on last set so quickly dropped weight and continued
2.5pps x 10/3
2pps x 4

Hi pulley fly
50x20
Rest pause 50x13/8/5

Cable preacher curl
100x19/12
90x14
80x10
70x13
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**samgraves82** · 04-03-2024, 11:47 PM

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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