TRAINING/CYCLE LOG

[samgraves82]

Legs 6/6
Well today's plan got all messed up cause people can't shut up but did get my squats in before work and got that big 405 finally!!
Everything up thru 275 was paused on work up.

Squat work up- 135×12 185×5 225×5 275×2 315×1 365×1 405×1 YEA BOI!!

Squat rep work- 4×4×315/300/295/295

[samgraves82]

Back 6/8
Start of new plan will outline later. Celebrated bday yesterday so food was shit and drank a bit. Showed up today in pix. Muscles just mot firong right today. Anyway,

BB ROW -4×10/6/6/6×225/275/275/255
TBAR ROW- 4×6×4 PLATES
PULL UPS- 4X6/8/8/6
EVERY REP WAS SLOW AND 2 SECOND CONTRACTION AT TOP!!

[samgraves82]

Ok, so about my new split. Im pretty happy with it but the few high rep and arm stuff is negotiable and can be changed later. The arm work im trying something totally new by just hitting them hard and heavy as hell and beyond failure every week. It's 8 workouts with a 4x4 week 1 and 4x6 week 2.
Back(today)
Bb ROW 4x6
Landmine row 4x6
PULL UP/DOWN 4x10

CHEST
BENCH PRESS (very slight incline) 4x4
INCLINE PRESS 4x4
Machine PRESS 4x6-10
SKULL CRUSHERS 3X6-10

LEGS
SQUAT 4X6
LEG EXT 4X10
HAM CURL 4X10
1 LEG CALVES 3X15

SHOULDERS
H.S. PRESS 4X4
SHRUGS 4X6
LATERAL 4X10-12 SS W/
REV PEC DECK 4X10-12
CURLS 4X6

BACK
DEADLIFT 4X4
HYPER EXTENSION 4X4
BB ROW 3X6
T BAR ROW 3X6

CHEST
BENCH PRESS(SLIGHT INCLINE) 4X6
INCLINE PRESS 4X6
WEIGHTED DIPS 4X6
FLYES 3X12-15
PUSHDOWNS 3X6

LEGS
SQUAT 4X4
RDL 4X4
PIVOT LEG PRESS 3X6
CALVES 3X15

SHOULDERS
SEATED BB PRESS 4X6
ARNOLD PRESS 4X6
LATERALS 3X10 SS W/
REAR LATERALS 3X10
CURLS 4X6

[samgraves82]

/10 CHEST
TODAY WAS AWESOME. FIRST DAY ON NEW PLAN AND BEST CHEST PUMP IN A LONG TIME!!! HAD TO FIND WORK WEIGHTS SO TOOK LITTLE LONGER
BENCH PRESS- 4×4×275/315/295/275(315 WAS A FAIL ON LAST REP)
30° INCLINE BP- 4×4×225/205/205/195
H.S. INCLINE- 4×6×70/70/70/55
SKULLCRUSHERS

[samgraves82]

6/10 chest workout

[samgraves82]

Apparently i wore same shirt as last week leg day. Always same shorts tho lol
6/12 LEGS
Well the strength matched the stringy feeling cause i wad weak as hell today. Even though it was 6s instead of 4s and I completed all the reps and no last rep fails, weights were same as bench other day. FML lol. Gotta good pump tho

SQUAT 4x6x315/295/275/275
Leg ext 4×10 ss w/
Seated ham curls 4x10
If you watch vid later, my battery dies, but the weights stayed the same so the struggle/cussing and pain went up as you could imagine.

[samgraves82]

SHOULDER/ARMS 6/13
It looks sub par on paper but this was an amazing workout!! I dig this new shoulder day!
H.S. PRESS- 4×4×115/115/115/105 SIDE

LATERALS- 4×12×30s very strict SS w/
REV PEC DECK- 4×12/12/11.5/12 STRICT

1 ARM CABLE SHRUG- 3×12/8/12

1 ARM CROSS BODY CABLE CURL- 3×12/8/8*8*10 drop set on last set

ELBOWS BACK ROPE PRESSDOWN- 3×12/12/6*8*8 drop set on last set

Can see my jacked up elbow in last pic lol

[samgraves82]

BACK 6/15
Deadlift- 4×4×405/455/425/425
Hyperextensions- 4×4/6/6/6×50/75/75/75
T-Bar row- 3×6×3pl/3.5/3.5plate
H.S. Hi row- 4×6/6/8/8(last was a failed half rep)

[samgraves82]

Chest 6/17
30° bench- 4×10/10/8/6×185+30/185+50/205+50/225+50(couldnt find my weight today t first its 225)
Incline bench- 4×6×155+50/175+50(×3)
Weighted dips - 4×6×70/55/55/55
Pec deck- 4×15/9+/6/12
[IMG]https://uploads.tapatalk-cdn.com/202006 ... 3ef444.jpg[/IMG

[samgraves82]

Legs 6/19

Squats - 4x4x315/315/305/305
RDL - 4x4x315
PIVOT LEG PRESS - 4x6x5plates + 100lb plate
CALVES - 3×15