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Uncle z road to redemption log

samgraves82

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Get Shredded!
4/19 chest/bis
Today's training was garbage. Pump was super nice but forearm started cramping to bad to show it off tho
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samgraves82

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Last two days training
Legs
Seated hams
175×14/13

Squat
365×6

Pivot leg press
5pps +10lbs × 20/18

Smith Bulgarian split squat
135×8
115×12

Standing calves
3sets

Shoulders/arms
Cuffed cable laterals
40×20 super set w/
Rev cable fly
50×20

Hammer shoulder press
3pps × 8
2.5 pps × 11

Smith BHN presses
205×8
185×11

DB laterals
30×17/12/10 super set w/
Incline rev lateral
20×15/13/11

DB TRI ext dead stop
25×16
30s × 12/10

Smith close grip bench press
225×10
205×12

V bar pressdown
120×18/15/12 super set w/
Cable curls
120×16/15/12

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Triceps finally starting to hang a bit, noice!!
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samgraves82

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4/25 back/hams
Today was a really good session. She it was time to do my rack pulls all 3 racks were being used and I didn't have the patience nor was I in the mood to wait. At least they were being used by people who actually train/squat so that makes it easier to swallow. So instead I used the hammer low row with a supinated grip and high seat and that mofo was hitting. I think I accidentally found a way to make that machine work for me cause yea I was already pumped af but that rascal was HITTING RIGHT!!! Anyways,

Weighted pullups
45×10
35×8

Landmine row
6 plates × 9
5 plates × 10

Hammer hi row
100pps × 10/7
70pps × 10

Hammer supinated low row
2 plates × 10/8
70pps × 12

Seated ham curl
1 muscle round and it was brutally beautiful
180×4/4/4/4/4/5
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samgraves82

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4/26 chest/arms
Ok so today(yesterday) was a little redemption for last week's shit day. All was good as hell and a viscous pump all around.

Pec deck
155×13
140×13

Smith incline
280×10
255×11

DB press(went into flyes first till realized was on wrong exercise so that set of flyes weakened me slightly but still solid ass work)
100×12/9

Red banded DB fly
25×12
Black band
25×10/6

DB curls
30×12/11/10/9

Rope pressdown
70×11
Muscle round
70×4/4/4/3

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samgraves82

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I keep leaving my log book in the car and too lazy after shower and laying in bed to go get it but training has went extremely well last two days. Progress all the way around. I do remember yesterday I got 495×7 deadlifting and today no progress with flat BB press with 315 but got 295×6 and 245×11 and failed half way up with the 12th rep. Smashed incline Smith too. I'll get everything updated tomorrow
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samgraves82

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5/9 back(resting hams after that little strain last week)
I FUCKIN LOVE BACK DAY!!! NUFF SAID
HAD A BIG ASS RACK PULL DAY TODAY!!

RACK PULL
585×8

PULL UPS
45×11
55X6

LANDMINE ROW
6.5 PLATES X 8
5.5 PLATES X 10

HAMMER STRENGTH SUPINATED LOW ROW
2.5PPS X 8/7
2PPS X 7
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samgraves82

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5/10 chest and bis
Had a good ass day again. Well, until I left the gym anyways but nothing I wanna talk about really.
Smith incline
295x8
260x9

Flat DB press
100sX14(damn near got 15)
100sX9

Pec deck
135X10/8
130x9

Hammer incline
1.5pps X 10/7
1 pps X 14 just pumped the reps out

DB curls
30x15/10/10/8
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Really gotta get this front bicep worked out
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samgraves82

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5/11 legs and back
Today's hack squat didn't go as planned but I was tired of goin over my rep range everytime and I just wanted to feel some weight so made a big jump to 5 plates just to see what would happen. And well........

Seated hams
185×13/12

Hacks
5pps x 6
4 pps X 8 thought I'd get more but first set had me smoked

Leg press
5 plates +35pps × 20/18

Leg ext
105×12/12

Seated calves
100×23/12

Wide pulldown (backs not fully recovered and bit sore so just 3 str8 sets instead of muscle round)
90×20
120×12/11
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Crooked camera worked in my favor here
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samgraves82

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I'm gonna suck it up and train on a couple of my work days and go back to the fortitude training template. For now the cycle will be
500 test
300 npp(cause I can get away with it cutting)
300 mast
3iu gh
Tren anavar will come into play later
Starting weight is 208. I'll be more than happy if I walk away from this at 187+.. 190+ would be even better.
Had a pretty good start weight wise training today.

Upper load/lower pump
BB incline
225x12/9
Hammer strength flat
2.5pps X 8
Seated cable row
160x12/8
Smith cage press on facing incline bench(stole this from monte)
135x13/9
Machine squat
1pps X 30
Seated ham curl
135x20
Seated calves
125x20
 

samgraves82

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Had a muscle round only day as part of the new @fortitude_training template I'm using going into prep. I love this style and wish I'd never stopped it. Need to up the weight a bit almost across the board but not bad for first day and failed on last rep of every set obviously. I did:
wide grip pulldowns 4/4/4/4/4/6 @ 140lb
Hammer flat press 4/4/4/4/4/4 @ 2 pps
Hammer incline 4/4/4/4/4/2 @2pps
Hammer shoulder press 4/4/4/4/3 @2pps
Vbar press down 4/4/4/4/3 @160lbs
My tricep was cramping and hurt so bad in that pic
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samgraves82

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5/23 upper load lower pump
FINALLY FINALLY FINALLY got 315x7 on flat bench!!! Only took a year and a half to get that 7th rep lol. Pretty sure the 100sX10 on incline DB press is a PR too. Matched rack pull best BUT it was after 3 sets of pressing so another win imo.

Flat BB
315x7
275x9(and 4/5 lol. Damn near got that 10th)

DB incline
200sX10

Rack pull
585x8

Hammer low row
115ppsX9/7(lost grip on first set )

Smith behind neck press
225 X 7
205X8

Hi and wide leg press
3pps X 30

Leg ext
105x28 super set with
Seated ham curl
105x23

Seated calves
100x30
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samgraves82

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5/25 lower load/upper pump
Well today was a shit day. I guess hack squats went ok in hindsight but I let some shit get in my head before I really got started and just couldn't keep focused. I purposely dropped the weight on hack squats s from last time from 5 pps to 4 +30 plates cause even tho I got the minimum 6 reps I was just surviving and not really focusing on what I was trying to accomplish. I did have a nice pump tho. The pix are from well after home and still had a good enough pump for a pic.
Anyways,

Hacks
4 plates +30 pps X 8
4pps.X 8

Pro squat machine
4pps X 9

Seated hams
120x12
165x12

Adductor
110x12/9
Super setted w/
Abductor
110x12/11

Upper pump
Cable pull down w/ wide mag grips
135x20
Super setted w/
Machine press(techno gym)
100x26

Machine laterals
60x30
SS w/
Lying leg raises
BWx23

DB curls
20sX33
SS w/
Smith cgbp
185x26
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samgraves82

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5/28 lower muscle rounds
Not mad at this workout at all. My lower back was getting pumped af tho so Smith stuff leg deads just weren't getting finished so I switched to seated ham curls.
Pro squat w/paused reps starting with 2nd set
2pps X 4/4/4/4/4/6
Everything else was super slow 3 count negatives

Leg ext
120x4/4/4/4/4/5

Smith SLDL
185X4/4/4/2(QUIT DUE TO LOW BACK)

SEATED HAMS
135X4/4/4/4/4/3

standing calves
125X4/4/4/4/4/6

Cable preacher curl
135X4/4/4/4/4/3
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samgraves82

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6/1 lower load/upper pump
Good day, jolly good day
Squatting was much better this week!!
Warm up 2 sets of leg ext and seated ham curls

Squat
360x8
345x7

Pivot leg press(low and close feet)
6pps +10lbs X 12

Smith RDL
185x12

Standing calves
120x15/10/10/8

Upper pump
Lat pulldown wide grip
130x22
Super set with
Pec deck
105x23

Rev pec deck
90x33
SS w/
Leg raises
24 reps

Cable curls
70x41
SS w/
Dips
BWx35
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samgraves82

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6/3 upper pump


Wide grip pull down

160x4/4/4/4/4/4



Hammer strength flat

2pps +10lbs per side X 4/4/4/4/4/5



Hammer incline

2 plates +10 lbs per side X 4/4/4/4/4/2



Hammer shoulder press

2pps x 4/4/4/4/4/6



Vbar pressdown

170×4/4/4/4/4/4


This week's check in pix. A couple of em
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Pump pix from Wednesday
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samgraves82

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4 lower muscle rounds
Strong productive day but I paid for it in cramps last night geez.
Pivot leg press
6plates +35lb per side X 4/4/4/4/4/4

Smith split squats
135x4/4/4/4/4/

Seated ham curls
160x4/4/4/4/2
Calves

Ez bar curls75x4/4/4/4/4/8

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samgraves82

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6/6/22
Upper body/lower pump(not done, legs are shit still)
My gal took me to armor gym today so I did what any self respecting weightlifter would do when there bigger dumbbells around than at ur home gym. Took the 120sx10 then the 130sx8 and used some arsenal machines I don't have access to and a westside barbell reverse hyper that felt amazing for the lower back pain I been dealing with.

Flat DB press
120s×10
130s×8

Arsenal incline
2pps×15

Arsenal chest supported row(that thing really is a beast!!)
1pps×9/7

Rev hyper
140×20/12

Arsenal shoulder press
1pps×15/9
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samgraves82

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6/20 upper load / lower pump
Ok I'm back for good now on the log. I needed a few days of downtime to get my head right.
Today was a banger of a day and really starting to tighten up a bit and vascularity is starting to really come on. Pal at the gym walked by and commented on the veins in my tricep today and when I looked It was as bad, if not worse, as my quads that you'll see below. Strength is still booming at just under 7 weeks out. Anyways, on to the good stuff.

Flat BB press
315×8
275×10(damn near 11 but just couldn't lock out w/o breaking form which I never really do)

Incline DB press (low incline)
100s×15

Rack pull BELOW THE KNEE(not the heaviest weight I ever touched but these were dead stop reps)
545×9

Hammer low row supinated
2pps×8
1.5pps×7(wasn't as many as planned but proper reps)

Smith BHN press(shoulder was super unhappy so just light weight high reps.)
135×18

Lower pump
Hi & wide leg press
3pps×36(well above Rx rep range)

Seated hams
90×39(same with reps)
Super set with
Leg ext
90×29

Seated calves
80×36
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cdubw44

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Get Shredded!
6/20 upper load / lower pump
Ok I'm back for good now on the log. I needed a few days of downtime to get my head right.
Today was a banger of a day and really starting to tighten up a bit and vascularity is starting to really come on. Pal at the gym walked by and commented on the veins in my tricep today and when I looked It was as bad, if not worse, as my quads that you'll see below. Strength is still booming at just under 7 weeks out. Anyways, on to the good stuff.

Flat BB press
315×8
275×10(damn near 11 but just couldn't lock out w/o breaking form which I never really do)

Incline DB press (low incline)
100s×15

Rack pull BELOW THE KNEE(not the heaviest weight I ever touched but these were dead stop reps)
545×9

Hammer low row supinated
2pps×8
1.5pps×7(wasn't as many as planned but proper reps)

Smith BHN press(shoulder was super unhappy so just light weight high reps.)
135×18

Lower pump
Hi & wide leg press
3pps×36(well above Rx rep range)

Seated hams
90×39(same with reps)
Super set with
Leg ext
90×29

Seated calves
80×36
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Need some side tri shots.


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samgraves82

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Need some side tri shots.


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Agreed. I'm doin classic so never really worry too much bout it but Im heavily considering jumping into light heavy open so I probably should practice


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