Road to NPC.2021 classic physique

[samgraves82]

5/11 BACK/SHOULDERS
Omg today was sooooo awesome!!! My rear delts have never hit so hard or been so pumped ever. Like, painfully pumped!!

Pull-Ups-
45×8
55×7/6

DB ROWS-
100×8/8/10

BB ROWS-
245×8
275×8/8

Close grip pulldown-
130×8
150×7/8

Hammer low row(seated cable row taken)-
70s×12
2 plates×12/12

Wide grip pulldown-
130×13
120×11/10

DB together front raise-
15s×20/20/15

Rev pec deck-
120×9/8/7/6

[samgraves82]

IMG]https://uploads.tapatalk-cdn.com/202105 ... f0ab5e.jpg[/IMG]5/11 BACK/SHOULDERS
Omg today was sooooo awesome!!! My rear delts have never hit so hard or been so pumped ever. Like, painfully pumped!!

Pull-Ups-
45×8
55×7/6

DB ROWS-
100×8/8/10

BB ROWS-
245×8
275×8/8

Close grip pulldown-
130×8
150×7/8

Hammer low row(seated cable row taken)-
70s×12
2 plates×12/12

Wide grip pulldown-
130×13
120×11/10

DB together front raise-
15s×20/20/15

Rev pec deck-
120×9/8/7/6

[samgraves82]

5/13 CHEST
I said this twice already but damn it feels good to be back at it!!
"But it was only one week dude!!"
" YOU DINT KNOW ME OR MY PASSION!! YOU COULD NEVER UNDERSTAND!!"
Nice little surprise too today at the gym. Walk in and go grab my bench to take to the rack and boom there's my step son!! Naturally, i say come on over here with me if ya want to boy. And he did. Pretty cool!
Amazing what raising that incline to 37.5° does from 30ish°. Whole different animal!! Love it tho!!

37.5° INCLINE PRESS(wide grip pointer finger on ring and bar touch on upper chest just barely below clavicle)
135×9
185×8
225×7
245×5(missed a rep)
235×5

FLAT DB PRESS-
100×8/8/8

FLAT PRESS TO NECK-
135×8
155×7/8

DIPS-
BW×8/7(SOMETHING IS UP WITH REAR DELT OR TRICEP ATTACHMENT UP IN THERE)

STANDING HI PULLEY FLY-
40×12
50×12/15

My inner chest is under developed im seeing more and more. It always fires by feel it fire best/most when on hammer flat press. Maybe something to consider soon.

[samgraves82]

5/15 ARMS

DB CURLS-

40×8

45×7/6

Ez bar curl-

85×8

95×7

100×8

DB PREACHER CURLS-

30×8/8/8

Str8 bar pressdown-

195×10/8/9

DIPS-

40×10/9/12

Rope pressdown-

60×10/10

70×8

[samgraves82]

5/16 low back/shoulders

Steam ran out today and had a shit day deadlifting. 500 wouldn't pass mid shin so just left it alone after that. Rest of day went well tho.

Deads-
135×9
225×8
315×7
405×6
500×xxxxx

Standing OHP-
95×9
115×8
125×7
135×6

Squat-
135×9
185×8
225×6/6

Laterals-
30×10
35×12/12

Front raises-
35×8/7/6

Upright Row-
115×10
125×8/12(8 +4 cheats)

[samgraves82]

5/17 BACK/SHOULDERS
Today was a pretty damn good one. Made a.little progress in each movement except DB rows.

Weighted pull ups-
45×8
55×7
65×6(can't be letting max pass me up on these lol)

DB ROWS -
100×8/8/10

BB ROWS-
245×8
275×8/12(8 +3 cheats)

Close grip pulldown-
130×8
150×7
160×7

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

Shoulders all same as last week

[samgraves82]

[samgraves82]

Legs 5/21
Extremely happy with today. Everything was hitting right for some reason. No big PRs but the muscle was just hitting perfectly every time. I wish i could show you all my face when doing seated ham curls. It really does look like im having my nails pulled out lol. Had my poor stepson with me again and he did everything i did so im sooo gonna be in trouble by the grandparents especially cause that boy gonna be FUCKED UP

LEG EXT-
165×12
180×12
195×12

SQUAT-
135×9
225×8 & 7
275×6
335×5

HACK SQUAT-(this damn thing popped up in the front again. I know i drive hard all the way thru but damn, even hitting the top it shouldn't do that!!
2.5 plates x 8
3plate × 7
3.5 plate × 8

PIVOT LEG PRESS-
6 plate ×12
6 +10lb × 11
6 +20 ×10

Seated ham curl-
165×12
180×11
195×10

Standing ham curl-
80×8/8/8

Lying ham curl-
110×12/11/11.5


Now real lighting lol

[samgraves82]

5/23-24 low back & shoulders(full body)
Let's just say that I FUCKIN SMASHED TODAY!! LITERALLY AND IN THE GYM!! Was upset all day that I forgot to set my alarm to go to gym today but we got off a little early cause a machine shut our line down so off to the gym I go. Already planned on it but 2 more hours at work and I'm pretty certain performance wouldn't have been the same. 500×5 deadlift!!! I wanna show all of you so bad LOL

Deadlift-
135×9
225×8
315×7
405×6
500×5

Seated shoulder press-
95×9
135×8
155×7/6

Squat-
135×9
185×7/6/5

Laterals-
35×12/12
40×12

DB front raise-
35×8/7/6

Upright Row-
115×9/8/7

[samgraves82]

Qtr turns lookin better but i have GOT TO get those biceps rolled back!!