Uncle z road to redemption log

[samgraves82]

2/1 chest/bis
So this morning I got this msg from my training partner "Got sent outta work having chest pains and had a ekg. Said I've got a right bunch blockage and will find out more today. Basically something is blocking my electrical signals and could be a sign of heart damage. Like lower functioning than most Needless to say I'm one the bench for a min til I get cleared "

I don't trust many people to spot me on the flat bench. I trust my girl, but don't wanna interrupt her more than I already do since there is good alternatives. Incline smith is a great feeling movement so instead of doing flat BB every week I'll Smith incline first then flat DB press every other week and flat BB and Smith incline or DB incline the next. Haven't decided which yet. Matter of fact I'll just let monte make the decision for me. Luckily I just started this split so losing my training partner won't affect me too much. Anyways,

Smith incline(damn these feel good and just wanna stay on it while damn workout lol)
275×7/7
245×8
225×8(was shooting for 10 as a back off but triceps petered out on me)

Flat DB press
100s×10/8

Pec deck
135×10/6 +2 partials
120×7(again shooting for higher reps but....)

Hammer decline
2 pps × 13/11
2 pps × 8 drop to
1 plate × 12 pretty damn slow reps

DB curls (dropped weight this week on purpose to get the mind muscle connection back right. Got too caught up chasing log book here)
30×12/9/10

Hi pulley cable curls
45×15/13/12

 

[samgraves82]

2/2 shoulders arms
That first set of behind the neck press was gonna be first set but went too well and didn't count it so disregard it

 

[samgraves82]

Legs/back

 

[samgraves82]

2/7 chest/bis
For some reason this morning my legs(quads) went to cramping something awful so I put off back till tomorrow. Don't wanna be doing rack pulls and start cramping and mess up entire workout or even have to quit for the day cause I only have 4 days to get my work in. That said, did chest/bis today. Aside from missing rep #6 on my first work set, I demolished the log book and had an IN-FUCKING-CREDIBLE pump!!

Flat BB press
315×5
275×8

Smith incline
230×11.5/9
205×10

Seated fly(what's up with the 12's?!)
40×12/12
30×12/12

Hammer flat
1.5pps×9/8
1 +10lb pps muscle round 4/4/4/4/3

DB curl
35×12
30×10/9

Hi pulley cable curls
50×13/12/10

 

[samgraves82]

Back/hams

Rack pulls(below the knee)
545×10
455×12

BB row (purposely dropped weight a bit to get back in touch with my lats instead of chasing the log book. Ego check but necessary)
225×13/13(2 were cheat reps a little bit)

Hammer hi row
2 pps × 11/9
80pps × 12

Hammer low row
2pps × 12/10
80pps × 10

Legs still felt a bit twingy so I didn't do muscle rounds and just did straight sets until the first set of seated ham curls. After first set I felt that twitching before real cramping starts so just quit while I was ahead.

Leg press (hi and wide feet)
4 pps × 15/12/10

Seated ham curls
135×12

 

[samgraves82]

2/9 shoulders/arms
Hit damn shoulders were hitting right today. Triceps too.

Smith press
225×8/7
185×11

Smith cage press
115×15/12

Laterals
40×15/15/11 super settled w/
Rev lateral
25×15
30×15/11

Dead stop skull crushers
95×9/8
75×12

Dips(was worried about even getting my 6 sets but demolished the log book will up weight to 55lbs)
35×4/4/4/4/4/9

Pic was probably an hour after done with workout

 

[samgraves82]

2/10 legs/back
Destroyed the log book again today. The end of this cycle is nearing and can't wait to see what's left behind and just how much tissue I've gained. If the log book is any indication I'm keeping all this shit . Anyways,

Seated ham curls
165×12/10

Hack squat
4pps +27.5lb × 9
4 pps × 10

Pivot leg press
6 pps +35lb × 13/10

GHR
85×11/10

Seated calves
90×20/21

Smith row MR

 

[samgraves82]

2/15 chest/bis

Smashed the log book today again. AWESOME!!!
One good thing about having a camera ran up ur ass and down ur throat is the the prep have ya looking shredded as a mofo!!! Had 2 polyps cut out and confirmed the hemoroids. This is night of procedure:

I'm filling back out pretty fast tho it seems.

Smith incline
275×10/8
245×9

Flat DB press
100×11/9

Pec deck
135×10/8
120×8

Hammer decline
2 pps +10lb × 10
2pps × 10
Drop set
95×7
70×7
45×8

DB curls
30×15/11/6

Hi pulley curls

 

[samgraves82]

2/16 shoulder/arms
Today got cut a little short on the arms portion but I'll make it up tomorrow. Me and the woman did our Valentine's day activities since I was getting dp'd by the gi dr. Otherwise the day went awesome.

DB press
90×11
80×9

Smith BHN presses (falling in love with these)
190×9/8
160×11

DB laterals
40×15/12/9
Super settled with
Rev pec deck
120×15/12/10

 

[samgraves82]

2/17 legs/back
On the first set of squats I swore I had 6 reps until I watched the video. I had another rep or maybe 2 but form broke a bit and I chose to call it. Think I made up on the back off tho cause the 320×10 was beautiful!!!
MR = muscle round
2nd set of leg press was 10 reps

 

[samgraves82]

2/21 back/hams
FINALLY got that 6th rep (6 reps is min number of reps for all movements that's why I been goin on about "6 rep minimum" lately) on deads with 500lbs!!!
Tear drop was trying to cramp after deads so just did a few extra ham curls vs curls and leg press. Gonna have to start using Pedialyte back and chest day too and not just leg days.

Deads
500×6
455×7(should've went a bit lighter for a couple more reps. Thought I had 8 but meh, now I know)

BB rows(usually landmine rows but landmine is gone and tired of fighting bar against wall/rack)
225×12/8

Wide grip pullups
BW×15/8/4.5

Seated cable rows
140×11/9/8.5

Seated ham curl
120×15/15/15/14

Cropped my ass out of pic, ur welcome

 

[samgraves82]

Chest/bis
On my way up to 315, I just started repping out at 275 for some reason and by the way it moved i for sure would've got that 6 the rep with 315 and maybe even 7 but I messed up. Tri d with it anyway after but only got 4 smh. Was still a kick ass workout tho!
Flat BB press
275×11(all time best)
315×4
225×15

Incline smith
245×10/7
205×14

Seated cable fly
40×17/15/12

Hammer flat
70pps×10/9
55pps×4/4/4/4/2 muscle round

DB curls
30×15/8/10(just pumped them out. No tempo)

Hi pulley curl
40×15/14

Lying DB ext
25×15
30×12/8)8

 

[samgraves82]

Shoulders/arms

Smith press
225×9/6
185×12

Cage press
115×15
125×10

Laterals
40×19/12/8 SS with
DB rev lateral
30×20/11/8

Dead stop skull crusher
95×10/10
75×13

Str8 bar pressdown(shoulders WOULD NOT allow dips)
150×12/10
140×10

DB preacher
35×4/4/4/4/1

Rear delts pumped as a mofo

 

[samgraves82]

 

[samgraves82]

3/1 chest/bis
So yesterday's session was fuckin garbage. So much so I'm not even posting the workout. I literally hit my reps on one single set the whole day aside from flies. I know why it happened(banged the woman's pussy into oblivion. Like, I have destroyed itike that in a while. We get into some wild shit sometimes and let's just say we played the "please don't/I'm taking it by force" game for part of it) but it still pissed me off and didn't see that poor of a gym performance coming. We did wait about an hour to leave. At least I still gotta crazy pump I guess

 

[samgraves82]

3/10 legs/ back
Due to my knee flare up, monte pushed all my rep ranges up for legs. 15-20 for compounds and 12-15 for isolations and I gotta admit I was a bit scared of it but I actually LOVED THAT SHIT!!! Went to 26 reps on first set of hacks but it's sort of expected to miss the reps a bit on first try at that rep range. Due to circumstances (knee pain) I guess going higher was better than lower. My 2ns set of leg presses Iiterally had a full body convulsion on last rep and legs shook thru last few reps, hilarious!!! Think I pooped a little too . All in all it was a pretty sweet session. Legs are sore af today like always but it's just a surface burning type sore vs that deep, can't hardly bend leg, try me and I'll cramp up on you right now type of sore.

Seated hams
135×12
150×14/12

Hacks squat-- 2pps×26/19

Pivot leg press-- 3pps +10lb × 16/21(not sure how got that many more reps 2ns set)

GHR(back ext ham focus) -- 85×15/14

Seated calves -- 100×22/16

Close grip pulldown-- muscle round 140×4/4/4/4/4/3

 

[samgraves82]

3/10 shoulders and Tris
Hot damn training is going great!!

 

[samgraves82]

Kick ass back/hams session today
Deads
455×8
405×11

BB row
245×12/11

H.S. hi row
2pps × 11/10(lost 1 rep here but worth the other progress)

H.S. low row(done with knee on pad unilaterally. Like a DB row and hit waaay better this way)
1.5pps × 12/13

4 sets seated ham curls

 

[samgraves82]

3/15 chest/bis
Didn't make a ton of progress yesterday but we didn't go backwards at all so I'll take it. THIS ONCE

Flat BB press ( PSA: if don't get this 6th rep next time, we all die by suicide bombing!!!)
315×5
285×7
235×11

SMITH INCLINE
250×10/6
205×9

SEATED CABLE FLY
50×10
40×12

HAMMER FLAT
1.5PPS × 11
DROP SET
1.5PPS × 9 DROP TO
1 PPS × 7

DB CURLS 3×15/12/12×30LBS
HI PULLEY CURLS 2×15/12×40

 

[samgraves82]

3/16 legs/back
Today went really well. Looked like a cerebral palsy patient walking to car. LMAO right as I got to car a guy said "hey you ok man" with genuine concern because my legs just wouldn't stay straight . Guess he don't train like I do!!

 

[samgraves82]

3/21 back hams
Had a nice session today. Felt strong. Tweeked lower back a bit so subbed incline DB rows for BB rows but otherwise was awesome!!

 

[samgraves82]

3/22 chest/bis
Snuck in couple sets of Tris cause had time to kill.
Today was a good ass day. Switched out cable flies for incline cable fly presses just to try it out and I liked it pretty well. Doubt I'll switch permanently but the change was nice for a day tho.

 

[samgraves82]

Last 2 days training

 

[samgraves82]

Couple days behind on log. So today I finally got that 6th rep on flat BB press and made nice progress on the following sets and on smith incline too. Talk about shitting the bed on hammer flat tho, wtf!!! 2 pps wouldn't hardly budge !!! Pumped af. Also, imma be in trouble for this one but I been super frustrated for a couple reasons last couple weeks and finally came to head. Took it out on deadlift bar and pulled 565lb sumo. So imma get in trouble but worth the release.
Filled a dumpster here at house yesterday so dropped all my back off sets cause it just seemed like the smart thing to do since I did a lot of heavy lifting already. Seemed like a back strain of some sort just waiting to happen, not that it was a light day by any means.

 

[samgraves82]

I haven't fell off or nothing. I'm just gonna deload week and don't see a need to post those workouts. Will share check in pix Thursday tho.

 

[samgraves82]

4/11 back/hams
Finally got to go back to gym for real workout just to have an "axe in the forehead" feeling headache!! Figured it would go away once I started moving but just got worse so I didn't get my hamstring work.done or my rack pulls but it was pretty good otherwise. Gotta nice pump.
As bad as I hate too, I'm dropping the BB rows for a while. It's one of my favorites moves but it's just not moving for me and don't have time to be building it back up from scratch. I'll do that after show in August. I got my own landmine delivered today so I'll alternate landmine rows(I feel these best by far) and Smith machine rows. I played with the Smith rows last week and blew my back tf up with just 1.5 plates. Weighted pull ups are back in too. Been doing pullups 3rd but moving them up to first, another great movement for me that stopped progressing but I think putting them first I can make them move again.
Anyways, the workout:

Weighted pullups
25×8(knew I'd need more weight so stopped and added)
45×8
25×10

Landmine row
4 plates × 10(feeler set)
5pltes × 15 top set
4.5 plates ×15 back off

Hammer hi row
2pps×11/10
1.5 pps × 9(thought I'd get more reps for back off set but guess not lol)
HEADACHE BECAME TOO MUCH DURING HI ROWS SO POWERED THRU THEM AND QUIT

Rack pulls XXXXXXX
Hi wide leg press XXXXXXX
Seated hams XXXXXXX

Gym was super crowded and got uncomfortable takin pix there so just finished at home

 

[samgraves82]

Alright today was much better!!! A total success!! Tried a little something different today and did an isolation movement first. Loved it!!! Doing it from now on. Always do it on leg days, so why not every other day?! Haven't had a chest pump like this in ages. Have to consider I'm fresh off a deload week too tho I suppose..

Pec deck
150×10
135×11

Smith incline
275×9
250×12

Flat DB press
100s×13/8

Banded DB fly
30×8/8
25×8

DB curls
30×15/14

Hi pulley curl
40×15/12 super setted w/
Rope pressdown
50×24
70×10

 

[samgraves82]

4/14 legs / back
Today was murderous. Never felt so much pain/burn in my quads as I did today. Pump was so ridiculous couldn't even flex for pix.

Seated hams
170×14/13

Hack squat
3pps × 20/18

Pivot leg press
4 pps +20lb × 23/18

Hyper ext on GHR flute/ham focus
75×21/16

Seated calves
2 sets

Wide grip pulldown muscle round
140×4/4/4/4/4/3.5

 

[samgraves82]

Shoulders/Tris
We missed a few reps today but I did do some mowing and chores first so maybe that explains it.

Smith press
235×7
210×10
186×12

Cage press
130×13/10

Cuffed cable.laterals
40×12/12/11
Super set w/
DB rev lateral
25×12/12/11

Dead stop skulls
100×11/9
75×13

Smith close grip BP
185×15/11/8

Rope pressdown
55×12/9
Drop set
50×6 40×6 30×7

 

[samgraves82]

4/18 back/hams
Today was a good day. Had hoped for at least one more rep on Deadlifts but that's the only complaint I got.

Deadlift
455×8

Close grip pulldown
150×8
130×10

Smith machine row(weights low but reps were slow AF and hard contraction and slight pause fully extended)
185×12/10/10 +2 partials

Seated cable row
140×10/8
120×11

Hi and wide leg press
3 plates × 20/20

Seated ham curls
120×20