TRAINING/CYCLE LOG

[samgraves82]

Shoulders/arms 6/20
FLAT AS A BOARD TODAY!!

H.S. PRESS 4×6×110LB A SIDE
ARNOLD PRESS- 4×10/8/8/6×35/40/45/45
LATERALS- 3×10/10/12×30s SS w/
REAR LATERALS- 3×10/10/12×20s
DB HAMMER CURLS- 4×12/8/6+ DROP SET
SKULLCRUSHER- 3×6/12/10

[samgraves82]

Chest 6/24
All reps were completed without help this week. Looks close to same on paper with flat bench buy not same. Incline wad much improved this week and a great session.

Flat bench- 4×4×315/295/275/275
30° INCLINE PRESS- 4×4×225/225/205/205(last set was 6reps)
H.S. flat bench- 4×15/8/12/8 +2 forced reps

[samgraves82]

Legs 6/26

Squat- 4×6×315/315/295/295(legs had another set of 295 but my lungs did not lol)

Leg ext- 4×10 SS w/
Seated ham curls- 4x10

[samgraves82]

Shoulders/ARMS 6/28

H.S. PRESS-4×4/4/4/6×2.5PLATES

DB LATERALS- 4×12×30s SS W/
REV PEC DECK- 4×12×120

1.ARM CABLE SHRUGS- 2×12×160(BACK TOMO)

1ARM CABLE CURL- 2×8×80 1×8/8/10×80/60/30 DROP SET

CABLE OVERHEAD TRI EXT W/ V-BAR- 3×20/15/12×120/140/150

[samgraves82]

6 straight days at 200+lbs on scale. 200-203 and thats a huge deal to me!! I cant even explain how huge of an accomplishment this cycle has been so far. Im the type who loses 5 lbs if I even think about missing a meal!

[samgraves82]

Back 6/29

Deads- 4×4×405/455/430/430
Hyper ext- 4×4/4/4/12×75/95
T bar row- 4×4×165

[samgraves82]

Chest 7/1 202.4lbs today
All pressing is with a 50lb band added

25° INCLINE- 4×6/6/6/8×225
45° INCLINE- 4×6×175/175/175/165
Weighted dips- 3×6/6/51/2×55lb
INCLINE flies- 3×12/8/6×50/60/60

[samgraves82]

LEGS 7/3
I GOT MY PROGRESSIVE OVERLOAD THIS.WEEK BUT I REALLY WANTED TO HIT 410 FOR A SINGLE BEFORE REP WORK BUT THINGS JUST WEREN'T HITTING RIGHT TODAY. HAD TO DO 365 TWICE AND THEN 385 WAS SOOOOO HEAVY! 315 FOR REPS FELT PRETTY LIGHT THOUGH WHEN I DROPPED BACK THO SO THATS A WIN I SUPPOSE. ANYWAY,

SQUAT- 4×4×315/315/315/305
RDL- 4×4×315/315/320/320
PIVOT LEG PRESS- 4×6×5 PLATES +100LB PLATE

[samgraves82]

Shoulders/ARMS 7/4
FREEDOM TO GET A SICK PUMP

H.S. SHOULDER PRESS- 4×6×115s

ARNOLD PRESS- 4×6×40/45/45/45
DB LATERALS- 4×10×30s SS W/

DB REAR LATERAL- 4×10×20s

DB CURLS- 3×8/8/6×35/40/45
CABLE EZ BAR CURLS- 3×15/15/12×110

ROPE PUSHDOWN- 3×15/15/10×110
CABLE OVERHEAD EXT- 3×10/12/15×60/50/50

And

[samgraves82]

BACK 7/6. 202.2LBS TODAY

BB ROWS- 4×6/6/6/10×295(last set was 90% cheat reps obviously)

LANDMINE ROW- 4×6/6/6/8×4.5/5/5/4.5 PLATES

PULL UPS(1-3 SEC HOLD AT TOP)- 4×8

H.S. HI ROW- 3×10/12/10×2.5/2/2 PLATES