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    Thread: LOG: REBOUND/OFF SEASON : BACK TO BASICS

    1. #1
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      LOG: REBOUND/OFF SEASON : BACK TO BASICS

      Starting weight 189lbs

      Gear 250 test 200 nandralone

      Will get pix tomorrow

      Training split (subject to change)

      Chest bis

      Back hams

      Shoulders tris

      Legs

      Diet southern home cooked meals and chicken/rice couple times a day

      for a list: [email protected]
      FOR A LIST [email protected]
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    4. #2
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      Ain't no pump like a post show pump!!!
      So I went fairly hard but not balls out yet. Really surprised myself yesterday when doing chest. Haven't barbell bench pressed in several months but ended up just quitting after I got 315x5. In 6 weeks I'm gonna be as strong or stronger than I ever was. I didn't write anything down yet but I think this is accurate. Oh, back to my old home gym this week as well. So today I did

      Cable pullover
      70x8
      60x9

      Deadlift
      405x6(had plenty more but no tryna be an asshole yet)

      Landmine row
      5 plates X 9
      4 plates X 10

      Pulldowns
      160x10/8

      Seated cable row
      130x10/7

      Seated hams
      150x8/4/2(I think) DC rp set


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    7. #3
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      8/9 shoulders/tris

      Took it fairly easy again today. Nothing crazy just a nice pump.

      Seated BB press

      4x8x135

      Upright row

      4x10/8/8)8x135

      Laterals DB

      20x15-20

      Rear laterals

      4 sets

      V bar press down

      3 RP set

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    10. #4
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      8/14 chest/bis
      We officially back in the full swing of things . Man I surprised how well my barbell pressing strength had held up. One of the pulleys broke when I was doing flies today so had to do my 2nd set on pec deck. Could've walked up stairs but I'm too lazy for that. Weights holding at 188 but that won't last long.
      Left my log book in car and gotta freaking monsoon goin so hopefully I get all this right.

      25 BB press
      275x6
      225x12 with slight pause and controlled negatives

      Hammer incline
      2 pps x 8/4/2 rest pause(RP)

      Hi pulley fly
      50x28(yes 28)

      Pec deck (slight hold at top and sow negative)
      120x8/3/3 RP

      Cable preacher
      90x9/4/3 RP
      Super good pump today and happy with where I am ATM


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    13. #5
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      Go get it Sam, you got this and I'm sure you'll have a much better package for next show. You should assume every show will have people better than you so you should plan accordingly so let it begin!
      The Temple of Iron heals

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    16. #6
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      Quote Originally Posted by IronFox View Post
      Go get it Sam, you got this and I'm sure you'll have a much better package for next show. You should assume every show will have people better than you so you should plan accordingly so let it begin!
      Agreed

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    19. #7
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      8/15 back/hams 192lbs
      Had good day today. Back pump was crazy good.

      Dante rows
      80x10
      70x9

      BB row
      225x9/9

      Hammer hi row
      2.5pps x 10/4/3 RP

      Seated cable row
      150x9/4/2 RP

      Rack pull dead stop
      405x8

      GHR ext
      BWx9/5/4 RP


      for a list: [email protected]
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    22. #8
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      8/16 shoulders and triceps
      Maaaan I don't think Ive ever had a shoulder pump as good as I did today. Between the paused presses and going behind failure on all my lateral and rear delt work my shoulders were so damn full it felt like they were gonna pop.

      Smith press
      185x8
      155x10

      Smith upright row
      155x11/10/7

      Machine laterals
      110x14/10/6+++

      Machine rear laterals
      30x14/10/9+++

      Lying DB extension
      35x12/6/4 RP set


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    25. #9
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      I got lazy yesterday and didn't post my workout. Today my legs are FUUUCKED !!!!! I am a little ashamed of my Smith squat. It was so gd heavy for some reason. It is the first time I've been in that str8 up and down Smith in 4.5 months tho so I'm sure the weight will go up super fast.

      Standing calves
      150x11 strict DC style

      Seated ham curl
      165x12/6/5 DC RP

      Smith squat
      315x6
      225x11(really thought I'd get 20 but failed at 11)

      Leg ext
      105x13


      for a list: [email protected]
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      Quote Originally Posted by samgraves82 View Post
      I got lazy yesterday and didn't post my workout. Today my legs are FUUUCKED !!!!! I am a little ashamed of my Smith squat. It was so gd heavy for some reason. It is the first time I've been in that str8 up and down Smith in 4.5 months tho so I'm sure the weight will go up super fast.

      Standing calves
      150x11 strict DC style

      Seated ham curl
      165x12/6/5 DC RP

      Smith squat
      315x6
      225x11(really thought I'd get 20 but failed at 11)

      Leg ext
      105x13


      for a list: [email protected]
      How is the weight holding? Did your coach recommend rebounding quickly or reverse dieting techniques.

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