Road to NPC.2021 classic physique

[samgraves82]

4/25 LOW BACK AND SHOULDERS
500LBS X4 DEADLIFT BY GOD!!!

DEADLIFT
135×9
225×8
315×7
405×6
500×4(ride the thunder baby!!)

STANDING OHP
95×9
115×8
135×7/6

LATERALS
35×10/9/8

DB front raises
35s×8/7/6

UPRIGHT ROW
115×9
120×8
125×12(7 proper plus 5 cheat reps)

[samgraves82]

CHEST 4/27
Kinda had a little mishap laying back with the. DBs today. Last set laid back wierd and it ended up on my chest somehow tried to push thru anyway and on way up on first rep my shoulder said FU dude.so i bailed and did a.set on the hammer strength instead. First rep with neck presses same thing so seems smarter to skip those. In hindsight should've did hammer strength incline. Dips were ok for once tho. Otherwise it was a great workout. CHEST was firing on all cylinders and the pump was awesome too.

35° incline-(first 3 sets were wide gripped for extra stretch and pump. Been chasing log book too much and got away.from technique.a bit. Hence the 4th set being lighter than last few weeks.)

135×9(slowed.reps)
185×8(slowed reps)
225×7
245×6
275×5(got all 5 and were all clean. No butt bouncing)

DB FLAT-
100s×8/8

Hammer.flat-
1×12×70 a.side

DIPS-
2×8/7/12×30lb

Pec deck-(was really in touch with these today!!)
135×13
120×12/12



Lats not ready for this one yet lol
[IMG]https://uploads.tapatalk-cdn.com/202104 ... ef65d3.jpg[/I

[samgraves82]

4/28 BACK/SHOULDERS
Well, bad as I hate to admit, it may be gstti g time for a deload week with 70% volume md weight as last working week. Everyday its a new ache or pain. I have been absolutely smashing it for a.for at least 4-5 mos now. Today first set of pull up I knew something was off with upper lat or teres muscle. Just sharp pain. Roughed it through those but soon as I picked up a DB for rows amd stretched it out i said nope!! Replaced with hammer strength low row so got the work done but if this happens again later in week I better not be an asshole tough guy and dial back a week no matter how pissy it makes me. BB ROWS and everything else was fine or tolerable. Wide grip pull down got me a bit but finished. Gotta nice nasty pump tho lol!!

Pull-Ups-
45×8/7/8

H.S. LOW ROW -
8×2 plates
8×2.5 plates
12×2.5 plates


BB ROW-
245×8
265×8
295×10

Close grip pulldown-
140×8
150×7
160×6

Seated cable row-
130×12
140×11
150×10

Wide grip pull down-
120×12/12/12

DB together front raise-
12s×20/20/20

Rev pec deck-
120×9/8/7/6

Rev laterals-
15s×12/12/12/12

[samgraves82]

4/30 ARMS

DB CURLS-
35×8
40×8
45×8

Elite fts gridiron bar-(assuming a 45# bar)
95×8/7/8

1 arm cable preacher-
70×8/8
80×7

Str8 bar pressdown-
180×9
195×9/9

Dips-
BW×10/10/12

Rope PRESSDOWN-
60×10
65×9/8

Wanted some blood in chest today too so....
H.S. flat-
2 plates × 10/10/10

H.S. INCLINE-
1 plate × 12/12/12

[samgraves82]

5/5 BACK/SHOULDERS
I gotta admit, I missed my BB and DB ROWS but, this little workout was very refreshing. Ive literally never done a machine/cable only workout that I can remember and I kinda liked it.

Wide/neutral pull down 4x8x140
Lo row- 4x8x2pl(1 arm at a time)
Chest support DB ROW 4x8x60s
Cg pulldown 130x8 140x8/8/8
1 arm low lat pulldown 4x8×70
Seated lateral. 3x8x30 and 1x12x30 ss w/
Rev pec deck 4×8×120

Tried to do some qtr turn practice but just too painful and my freakin obliques kept cramping. Very strange feeling!!

[samgraves82]

Just wanted to update. I went and fucked up my hip.terribly and can barely walk on it and laid in a pool of sweat last 2 nights. Quite a bit better tonight tho. Obviously have went to gym yesterday or today and sat and Sunday dialed it back on purpose to drop some fatigue so figured no need to post a half speed workouts. Should be back almost right tomo hopefully. Gotta couple extra days off work too outta the deal LOL fuck their 11 on 1 off bullshit!!

[Push50]

Looking great Sam. Keep on killing it.

[samgraves82]

Well I almost made a full week off. After this popped up
But I just got too restless and felt like I was melting away. It was just a little pump session mostly tho. The extra days off did do my body good tho. They took my normal bench out so 25 or 37.5° is all I got now aside from normal 45 degree.

37.5° INCLINE-(pec deck between sets. Light)
135×9
185×8
225×7
245×5
225×8

H.S. FLAT BENCH(rear delt still fucked)
2 plates per side × 8/10/7

Low incline fly-
40×12/12/12/12
Drop to 30×12

[samgraves82]

Looking great Sam. Keep on killing it.

Thank you push!

[samgraves82]

Post workout leg shots video


5/10 LEGS
I couldn't decide whether to just start new week with start of split(workout #1) or hot legs first then start back in order. The more i thought about it, aside from a petty deload workout, my legs haven't properly been hit in 2 weeks so just went with it and will start with workout 1 tomorrow especially since I usually dont go most Mondays anyways. Leg pix were off so ill link a lil video for proper look at em. Looks like the time off did them some good too. Held back on squatting just a bit just in case but got a proper 315x6 fot top set and was surprised how well all the sets moved. The 315x6 was only one that felt close to heavy and slowed them down a bit just for a bit of intensity boost.

Leg ext-
165×12
180×12
195×12

Squat-
135×9
195×8
235×7
275×6
315×6

Hacks-
2plates x 7
3×7
3+10×10

Sled leg press-
4pl×12
4.5×11
4+35×15

Seated ham curl-
165×12
180×11
195×10

STANDING ham curl -
80×7/7/7

Lying ham curl-
120×12
110×11/10(ugly 10)