TRAINING/CYCLE LOG

[samgraves82]

Quads/CALVES/Lower back 5/19/20
Hack squat- 3×8/8/10 2 pl 2.5pl 3 plates
Pivot leg press- 3×12
Walking DB lunges- 2×12
Leg ext3×12/15/15 ss w/
Ham Curl- 3×15
Good morning× 3×12 ss w/
Seated calves- 3×20
Rev hyper - 3×12 ss w/
Stand calves- 3×20

[samgraves82]

Arms/chest 5/21
Bench warm up- 135x12 185x8 225x5 275x2 315x1 335x1
Benchpress- 3x8x240+ 50lb band

Weighted dips- 4×10×45lb ss w/
Cable curls- 4×20/15/15/15

1 arm overhead tri ext- 4×12 SS w/
Elbow behind cable curl-4×10/8/12/10

Incline Skullcrusher- 2×15 ss w/
1 arm cable preacher curls- 2×12

[samgraves82]

Back/hams 5/22
BB rows- 275x8 315×7 1/2 275×10
T-bar row- 1×12×3plate 2×10/12×4plates
Pull downs- 4×12/+2/12/10
H.S. hi row- 3×10/10/15

HI & WIDE leg press- 3×15 SS w/ calves
Seated ham curl- 3×15

[samgraves82]

5/25 CHEST/Bis
BENCH work up- 135x12 185x8 225x5 275x3 315x2
BENCH PRESS- 3×8/8/6×245 + 50lb band
Incline DB press- 80s×10 90s×8
Pec deck(old school 90° elbow) 3×12
Machine press(technogym select)- 3×12(nice machine that adducts)
Rope hammer- 3×15
Reverse cable curl- 3×15

[samgraves82]

Shoulders(no tris today) 5/26
H.S. shoulder press- 3×10/10/8×105lb per side
DB laterals- 4×15/15/12/15 ss w/
Db rear laterals - 4×15/12/12/12
Machine. Laterals- 4×20/12/15/15 ss w/
Face pulls- 4×20/15/15/15

[samgraves82]

Legs/lower back 5/28
Squat work up- 135x8 225x5 275x2 315x1 365x1 395x1(PR)
Squat- 2×8×275
Pivot leg press- 3×12/10/10
Walk lunges- 3x8 per side
Good mornings- 3×12
Hyper ext- 3x12

[samgraves82]

Back/Hams 6/1
Deadlifts- 135x12 225x8 315x5 405x2 455x1 515x1(first pr) 525x1PR
BB ROWS- 3x10x275/245/245
WIDE PULLUPS- 3x12/6/8(neutral grip)
H.S. LO ROW- 3x12x100/100/90
HAM CURLS-2x15
LEG PRESS- 2x15
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[samgraves82]

CHEST 6/2
Being back to work and doing 10 hr shifts on top of pushing so hard has me beat all to hell. I'm tired, my sleep has been garbage, even my "bathroom situation" is "slacking. Aside from my strength, which is good, i feel like i may be overtrained. That said, im gonna switch to a regular bro split for a week or two and see if that helps my recovery. FYI, dropped the tren 8 days ago too if I didn't say that already. NOW, ON TO THE GOOD SHIT!!

BENCH WARM UP- 135X12 185X8 225X5
BENCH PRESS- 1X8X275 2X6X260
INCLINE BB PRESS- 3X12X155(still being cautious)
CABLE FLY- 3X15(FLAT)/12(30°)/15(45°)
H.S. DECLINE- 3X15/14/16+partials

[samgraves82]

Shoulders 6/3
H.S. PRESS- 4×10/10/10/8×105LBS A SIDE
DB UPRIGHT ROW- 4×15/12/12/15
SEATED LATERALS- 4×12/12/12/15 SS W/
REAR LATERALS- 4×12/12/12/15

[samgraves82]

Arms/chest 6/5
Bench warm up- 135x12 185x8 225x5 275x2 315x1 340x1(PR 1) 350x1 PR 2
Bench reps- 2x8/7× 245 +50lb band

DB curls- 3x12/8/10 ss w/
Dips- 3×20/15/15

ROPE hammers- 3×20/15/15 ss w/
Lo pulley tri ext- 3×20/15/20