Road to NPC.2021 classic physique

[samgraves82]

Back/bicep/HAMS
Adductors and abductors were done with bands so didn't write down. Upstairs was closed where those machines are. Also, I smelled like ass so took pic after shower.

[samgraves82]

/30 shoulders/trap/forearms
So it's gonna take a couple weeks to nail down weights with new regiment and keeping strict to slow controlled/focused reps but not a terrible start id say. Sorry ive been a bit behind but was a long rough week.

[samgraves82]

5/31
CHEST/QUADS/TRICEPS
EVERYTHING IS 4×5-8 REPS WITH SLOW CONTROLLED TEMPO

CHEST
30° INCLINE PRESS- 185×8/8 225×6/5
FLAT BB PRESS- 135×8 235×5 185×8/8
INCLINE SMITH PRESS- 135X8 225X5 185X8/8
DB FLY- 25X8/8/7/6
CABLE CROSSOVERS- 40×8 50×8/8/11
PEC DECK- 120×8/7/8/8

QUADS
LEG EXT- 180×8/8/8/8
SQUAT- 225×8/8/8/8
SINGLE LEG PRESS- 145×7 100×8 125×8/8

TRICEPS
INCLINE EZ BAR EXT- 75×8 55×8/8/8
STR8 BAR PUSHDOWN- 170×8/8/7/5
LYING DB EXT- 20s×8/8/8/8
DB KICKBACKS- 10×8/8/8/8 (REALLY?!! 10LB)

[samgraves82]

6/3 bis/back/hams
Everything is 4×5-8 but only writing last 2 sets to save typing/time.
Not as strong as first time but def like this slow and controlled reps business. Every move has a purpose!!
Only 1 week of am gh/cardio and already shedding water like a damn gutter. Literally had to pee every hr on the hr at work. So annoying.

Bis
Preacher curl- 80*8/7
Spider curl- 45*7/7/7
DB incline curl- 25*7/7
Hi pulley cable curl- 40*8 & 30*8

Back
Landmine row- 3 plates *8/8
Incline DB row- 60s*8/8
Supinated seated cable row- 120*7/7
Wide grip pulldown- 120*6/6
Str8 arm pulldown- 90*8/8
Rack pull below knee- 315*8 & 405*8

Hams
Seated leg curl- 90*8 & 110*8
Good mornings- 70*8/8
Adduction- 80*8/8
Abductikn- 90*10/10

[samgraves82]

6/5 shoulders/traps/forearms
4 working set of 5-8 reps but only recording last 2 heaviest sets. All reps for now are slow and controlled. Approx 3 sec negative and 2 sec positive. If something is just hitting right I'll do an extra set or 2 just to take advantage of the feel/pump/mind to muscle connection in the moment.

Shoulders
DB press- 40*8 and 45*8
Machine press- 2 plates x 8/8
Arnold press- 30*8 35*8
BB incline front raise- 45*8/8
DB front raise- 35*8/8
DB laterals- 35*8/8/8
Cable laterals- 35*8/8
DB reverse laterals- 30*8/8
Incline rear laterals- 25*8 & 30*7.5
Traps
Close grip upright row- 135*8/8
BB shrug- 275*8/8/8/8
Forearms
Reverse curls- 85*8/8/8
Standing wrist curl- 65*8/8

[samgraves82]

6/6 chest/quads/tris
CHEST
30° dumbbell press- 100sx7/10(gotta little too fast on tempo first half of last set)
Flat BB press- 225*6/6
Incline smith machine press- 185*8/8
Dumbbell fly- 30s*8/6
Cable crossover- 50*10/10
Pec deck- 135*8 120*6

QUADS
Leg extensions- 165*8/8
Squats- 225*6 275*6(tempo squats hurt)
Single leg press- 1.5 plates * 8/7

TRICEPS
Incline skull crusher- 75*8/8
Str8 bar pressdown- 170*8/7
Lying DB ext- 25*8/7(now my tris are in pain)
DB kickbacks- 10s*8/8

[samgraves82]

Qtr turns finally starting to look like something I think

[samgraves82]

6/8 bis back and hams
Fell out pretty fast last night so didn't update sorry.
Ive tried not to puss out and tough out doin BB preacher curls but it's just not happening. Hurts arm/elbow too bad so machine or cable it is. I guess 2 breaks, 1 compound, and all 3 bones at the elbow plus arthritis, 5 spurs(at last count), and deterioration that looks like a sponge will do that if not the 90° flexion and less than straight extension. Torn fascia makes for a cool knot tho lol. Anyway,

Bis
Cable preacher curl- 100*8 110*8/6
Spider curls- 45*9 55*8
Incline curls- 30*6/6
Hi pulley.curl- 50*6/6
Back
T-bar row(landmine)- 4 plates * 8/5
Incline DB row- 65*8/6
Seated cable row- 120*6/6/7
Wide pullups- bw*6/6
Str8 arm pulldown- 100*8/7
RDL(supposed to be rack pulls but set pins too high so just walked it out and did RDL instead of wasting time tearing down and re setting everything)- 365*8 405*8
Ham curl(different machine upstairs than usually on)- 100*10/9
Adduction- 80*10 90*8
Abductor- 80*10 90*8

[samgraves82]

6/9 shoulders traps forearms
I'm only a couple rotations into this split/diet and WTF is goin on?!?!?! I'm changing daily. In a good way lol

SHOULDERS
Seated DB press
45*8
50*8
Hammer shoulder press
2 plates x 10
2 +10lbs x 7
Arnold press
35*6/6
BB incline front raise-
50*6/6
DB front raise-
40*6/6
DB laterals-
40*8/8
Cable laterals-
40*8/8
Rear laterals-
30*8/8
Incline rear laterals-
30*8/7

TRAPS
Close grip upright row-
135*8/7
BB shrug-
275*8/8/8/7
DB shrug-
75*9 80*8

FOREARMS
Reverse curls-
85*8 95*7/7
Wrist curl-
30*8 35*8

[samgraves82]

6/12
For some reason everything was just hitting and firing right today and managed to kill the log book at the same time.
Only last 2 working recorded so anything else written down was extra sets and all reps were slow and controlled.

Biceps
Cable preacher curl- 120*6/6
BB spider curl- 55*10/9
Incline curl-30*6/8
Hi pulley curls- 50*8/7
Back
Landmine row-4 plates x 8/8
Incline DB row- 65*8/8
Supinated seated cable row-125*8/8/8
Pullups- bw*8/8
Str8 pulldown- 100*10 and 110*8
Below the knee rack pull- 405*8/8
Hams
Seated ham curl- 165*10 & 180*8
Good mornings- 95*6/8
Adductor 100*10 & 110*8
Abductor- 100*10 & 110*8
Snuck in a set of hack squat too
3 plates*8