EP SPONSORED LOG: ROAD TO REDEMPTION

[samgraves82]

8/12 back/hams

Let's get this party started, shall we? Nothing heavy or crazy just pumping away mostly. Try some new things along the way. Did barbell row 315×6 which caught me off guard. Didn't think I had that in me yet. I'll run 2 different workouts for each body part/day.

It was so amazing to deadlift again finally. Had to restrain myself

The hammer low rows were 1 set seated single arm, 1 set knee on seat, and 1 set normal 2 handed. Also, deads were done from the floor with a real focus on hams and lower back.

Back

Deadlift- 405×5

BB row- 315×6 and 225×10

Incline(facing) 1 arm pulldown(lower lat focus)- 60×8/8 finally got the touch at the end

Hammer low row- 90s×12/10/10

Hams

Seated ham curl- 150×15/12/10

[samgraves82]

8/13 arms/shoulders(pump/iso)
Held back again today a bit but Monday I'm turning loose. Today was fun either way tho.

Tris
Bench press- 275×7 and 225×11
Weighted dips- 80×11/7

Bis(nasty biceps pump for so little work. All failure sets tho)
DB curls- 35s×12 and 40×7
Incline curls- 2×10/6

[samgraves82]

8/13 arms/shoulders(pump/iso)
Held back again today a bit but Monday I'm turning loose. Today was fun either way tho.

Tris
Bench press- 275×7 and 225×11
Weighted dips- 80×11/7

Bis(nasty biceps pump for so little work. All failure sets tho)
DB curls- 35s×12 and 40×7
Incline curls- 2×10/6

[samgraves82]

8/16 push #1
Felt sooooo good to get back to training normal. Lol it's been a week. My push sessions only have 1 shoulder pressing movement as you'll see but my warm up will make up for it. I'll also do my flat barbell pressing that day since my elbow doesn't allow ROM on close grip bench presses. I'll do my shoulder isolation stuff on arm/shoulder day. I won't type it out everyday but every day minus leg day my warm up will consist of
Cable laterals- 3-4x12-15 super setted w/
Reverse cable flies- 3-4×12-15
Banded internal/external rotations as well
Every compound movement will be 2 hard sets to technical/form failure. 1x5-9(shoot for 6&8) and 1x10-15(shoot for 10-12). Isolation stuff will be 2x10-15. At times will add intensity techniques on 2nd or 3rd movement if feeling good. It will take a couple weeks to dial in the weights so rep scheme may be a bit off until then.

H.S. incline-
115s x 10
100s × 6 drop set to 90×5

Seated BB press-
145×8
115×20

Flat DB press- did not expect to hit these reps
100×8
80×15

Pec deck-
120×15
120×11 super setted w/
D-handle pressdown-
60×15
50×12

Cable crossovers-
60×10
50×10
Super set w/
Lying DB extensions-
35s×9
30×12

[samgraves82]

8/17 back/hams
Yes yes yes !!!!

RDL - (strength maintained keeps shocking me)
Top set 405×12

Landmine row-
4 plates×12
5 plates×8

Wide grip pull up-
BW×12/8

Rev grip pulldown-(substitution for occupied hammer strength hi row)
130×11/6

Standing hamstring curl-
50×20
70×15/20(last set was just pumping not strict)

Rope hammer curls-
Just pumping away no counting between ham curl sets