Uncle z road to redemption log

[samgraves82]

9/18 push B
Finally feeling human again so we to gym today finally. 2 WEEKS IS FAR TOO DAMN LONG!!! Only lost 6 lbs through this flu/covid ordeal and strength loss could've been much worse. Didn't do any intensity techniques tho so as to not push it and probably won't over the weekend either. Anyway, on to the good stuff.

Warm up working up to one heavy set
Cable laterals- 3×12-15
Cable reverse fly- 3×12-15

37.5° smith incline-
225×10
Back off set(got 10 so stayed same weight)
225×6

Hammer shoulder press-
Feel/warm up set #2
2 pps × 10

2.5 pps ×5
Back off set
2 pps × 10

Hammer flat bench-
2 pps x 8
Back off set
1.5 pps x 15

Weighted dips-
35×12/15

Lying cable extension
100×15
110×15

 

[samgraves82]

Pull day/hams
Warm up working up to one heavy set
Cable laterals- 3×12-15
Cable reverse fly- 3×12-15

Wide grip pull ups
BW×15/15/8 +2 partials

Landmine row
4.5 plates x 10/9 +1 partial
4 plates × 11 +1

Hammer hi row
115 pps × 12/8
1 muscle round
2.5×4/4/4/3/3(think I'm getting this right. Didn't get the 6×4 but stopped at complete muscle failure)

RDL
315×8/10(first set was just feeling awkward)
295×12
Didn't write down ham/bi curls. Was in hurry and forgot. Didn't record either like a fool.

Didn't realize pic was so zoomed in till home

 

[samgraves82]

Promise I'll get my log updated tonight. Murdered legs today

 

[samgraves82]

No gym today but here's today's check in pix. Up 3 lbs this week to 188.1lbs THANK GOD!!! Pretty much got this diet down monte gave me and training is starting to come together and look like something just gotta get my weight and weights back up.

 

[samgraves82]

9/26 pull(back/hams)
Twas a good day aside from rows just felt/were weak AF and because my legs are still wrecked I absolutely could not get down into position to pull deads conventional. Was able to pull sumo tho so not all was lost. I tried 3 or 4 times conventional but I knew it wasn't right before I even watched video.
Lastly, supposed to do my close grip pulldowns with long handles but they were nowhere to be found so I assume they were upstairs which was closed already so had to use 2 D-handles.

Close grip pulldown
120×12/9
110×11

BB row-
275×8(ugly as hell, shame)
255×8
225×10

Hammer iso low row
115 pps × 10
90 pps × 12
1 cluster set 4×5

Sumo deads(first time sumo since January aside from once)
406×6
Partial pulls
385×8

Seated ham curls-
135×12/12
105×8 +15 partials(was officially ready to murder monte after these )

Super setted w/ light cable curls (have arms Tomo hence the light weight)
3×12×100

 

[samgraves82]

Monday arms/shoulder isolation

Sorry forgot to post up. Got legs in today so will update that after work

 

[samgraves82]

 

[samgraves82]

Legs yesterday

Seated ham curl
3×10/12/12

Hack squat
3 pps × 6/8
125 pps × 8

Pendulum squat
125 pps × 10/10
1 rp set × 13 reps

Leg ext
10×120
8 +2 × 120
1 cluster set

 

[OTG85]

Legs yesterday

Seated ham curl
3×10/12/12

Hack squat
3 pps × 6/8
125 pps × 8

Pendulum squat
125 pps × 10/10
1 rp set × 13 reps

Leg ext
10×120
8 +2 × 120
1 cluster set

Wheels of steel

 

[samgraves82]

10/1 push B
Well weight didn't climb like I would've liked this week but all wasn't lost and some gains were made. Il spare the whining and crying but it was a shit week outside the gym. That said, surprised myself incline barbell pressing today after using Smith for so long. Shoulder/elbow just can't handle being locked into position like that. The barbell allows me to move more freely and naturally and monte agreed to it. As long as I have a spotter and make progress, that is!! He's been pretty great so far, so shout-out to him.

Incline BB
225×9
Back off set
225×7(hit top of rep range so made back off same weight. Think that's right choice, need to ask I suppose. )
Cluster set w/ 185

Hammer shoulder press
2 pps × 10/9(back off set same as incline)
1 cluster set w/ 80 pps

Hammer iso flat press
2 pps × 9
Back off set
70 pps × 10
Drop set to
70 pps × 8

Dips (was toasted after Hammer press but MUST ADD LOAD)
BW×15/11
1 muscle round(ended perfectly)

Cable ext
120×12/11
Muscle round

 

[samgraves82]

Wheels of steel

Tryna come up like otg

 

[OTG85]

Tryna come up like otg

You have to go on a 6 month bender and reach rock bottom and decide it's enough lol. Your doing great buddy I'm proud of ya.

 

[samgraves82]

Sorry I got behind here. Here's Saturdays workout

 

[samgraves82]

10/4 arms and shoulder isolation
Those last two exercises are brutal. Heavy partials and 1 drop set on last one for a total of 70 GD reps, ur fired monte !!!! Jkn obviously but damn it hurt so good.

 

[samgraves82]

10/5 legs
Imma day behind posting sorry. This was a GREAT leg day. Not sure where this squat came from but damn am I happy to be back on par. It was really messing with my head. Hell, I could've went more reps but my lungs went before my legs did. Also, just barely finished muscle round on pivot leg press with a little screaming and lots of pain lol. My body weight is going up by the day too. At this rate I'll be back to 200 lbs this time next week HELL YEAH BOI!!!!

SEATED HAM CURL
150×10/10/8

Squat
275×10/8
245×6(supposed to be back off but my landmine row mishap caught up with me so I stopped before I really hurt my back for real)

Pivot leg press
6 plates +10lbs × 15
7 +10Lbs × 12
1 muscle round

Smith Bulgarian split squat
95×8/8
1 cluster failed on 4th set 3rd rep

Seated calves-

 

[samgraves82]

Today was a push workout. Post it later. Pix now
Scales moving and shits happening

 

[samgraves82]

Looks like I forgot to write down a couple things. Yesterday's push

 

[OTG85]

Looks good bro. Where did you get that log book if you don't mind?

 

[samgraves82]

Looks good bro. Where did you get that log book if you don't mind?

Amazon. Cheap too like $7 or something

 

[samgraves82]

10/8 pull day
Not sure what that landmine did to my back other day but hot damn my lower back is shot
Still got some decent work in tho

 

[samgraves82]

10/11 arms/shoulder isolation
Was supposed to do this yesterday but I needed an extra day out and had shit to do on my one day off from work. Mainly install a faucet, which has been screwing me over for a couple weeks now. First one had odd sized waterline connection and couldn't find an adapter so gotta new one again and the damn copper line up in the head freaking leaks so off to number 3 AAAARRRRGGGGHHH!!!! Got my water pump replace tho no problem just took a little time so by the time we ate etc etc I just said he'll with it since my back needed an extra day off anyway. Then today half way thru, I started just pouring sweat and got nauseous as hell and nearly puked for no good reason so squeezed out last arm exercise and called it. I WILL GO TO WORK GYM AND FINISH SHOULDERS THO TONIGHT!!!!
But for now this is what I have

Warm up working up to one heavy set
I do these everyday except leg day, so if I do ever have to miss any shoulder isolation work, it won't be the end of the world.
Cable laterals- 3×12-15 40×15 top set
Cable reverse fly- 3×12-15 40×15 top set

 

[samgraves82]

10/13 Legs
Well today wasn't great cause my back got to me on first set of hacks squats and after a second attempt hoping it was a fluke I called an audible and still got some decent work in.

Seated curl-
165×12/12/9

Hack squat
3.5 pps × 10/10

Leg ext
150×15/15/13

 

[samgraves82]

10/14 yesterday push B

Incline press
245×7
215×12
Cluster set w/ 165 completed barely

Hammer shoulder press
90×12
70×15

Hammer decline(flat was taken)
2.5 pps × 10
2 pps × 12 drop set to
1 pps × 15

DIPS
45×10/9
Muscle round with body weight all but 1 rep

Rope pressdown

 

[samgraves82]

Today's check in pix. Weight didn't move hardly at all this week and it's so frustrating at times. I know the simple answer is eat more but it's not that easy. I think imma try some mk and see if that'll help. Not sure cause I'm almost throwing up at times now and a constant sweaty mess after meals AARRRRGGGGHHH

 

[samgraves82]

10/18 arms/shoulder isolation
So I had a busy weekend(Sunday) with birthday for my lady and just the normal day off from work chores but it was productive.
Today's session was freaking killer. I'm not sure what the scale says since Friday but what I can tell you is that my muscle bellies are full as a tick. Been having appetite/bloating issue but I believe I just solved that problem. Old habits die hard ya know lol. Anywho,

 

[samgraves82]

10/19 legs
So today was supposed to be squat day but all 3 racks were being used and only 1 was squatting and he was to tall for me to work in. So I'm getting ready for my first work set of hacks and when I walked out The leg room for a second the place was a ghost town but I was already committed to hacks by then. Got 4.less reps today than last week but made up for it later I believe. I wasn't quite feeling it today anyway plus I think last week was just one of those really good strong days.
P.S. I LOVE FUCKIN MUSCLE ROUNDS!!!!
when they're over with
Shout out to @Montego1 cause as bad as this extra volume hurts at the time my legs seem to be responding very well to this style of training.

Seated hams curl
165×10/10/8

Hack squat
3.5 pps × 10/6
Back off
2.5.pps × 8

Leg press
4 pps × 12/12
4 pps muscle round

Bulgarian split squat
Bw×8
30×8/8
1 cluster set w/ 30

 

[samgraves82]

Twas another bangin push day
And the scales moving again, NOICE!!!

 

[samgraves82]

Check in pix

 

[samgraves82]

Back/hams today. Update workout later

 

[samgraves82]

Just now seen j did t update my workout other day. Woops . Hit legs today and finally got squat back up to an acceptable weight. I'm down at work so I'm gonna do this by memory as best as I can.

Ham curls
3×12/12/9

Squat(nausea hit like.mofo after these and never left but totally worth it imo)
315×8/6
225×10

Leg press
4 plates +10lb × 12/8(2 PLATES and a 100# plate)
No muscle round. Stomach said NO!!!

Smith mach Bulgarian split squat
20# added × 8/8/8
No cluster set due to nausea

Seated calves-
2×90lb to fail did t count reps