Nu'Keese vs. A Lawyer

3/18 - Mon - Office

Pulldown - Supine and wider grip.

Bench Press: Work neutral, ring on ring.

95x15
155x10
215x6
265x3
315x3
365, 385
405x3, PR
377.5x6, PR
355x9, PR

Cable Row - 100, 120 x8,140 x8(2)
Shoulder Machine - up to 145x8
Cable Curl - 140x8(4), 150x8(2)
OH Tri Cable - 8(4)
Cable Hammer - 10(3)
Lat Raise - 15, 20, 25 x10
Band Pull Apart - Green, Red, Blue - x15

Elbows and shoulders feel great after, felt like ass beforehand.
 
03/20 - Wed

Squat - 75x3(3), lots of stretching and getting in and out of position
Cable Row - 110x10(3)
SSB Squat - 115x3(3), slow tempo, paused at bottom
Deadlift - 125(10), held at the top for 10 seconds
BSS - 25, 30, 35 - x8
Concentration Curl - 25, 30, 35 - x8
Decline Situp - 10(3)
 
03/21 - Thu - Topshelf

Bench Press: was able to touch immediately, but definitely helps more than the 54. Will prob go 2-3 more weeks in this, then go to the 50.

155x5
165x4
175x3
Add 52 F6
195
207.5x3
217.5x2
227.5
Close Grip
145x4
155x7, PR
167.5x4, PR

03/22 - Fri - Office

Cable Curl - 100-130 x 12-9, 140x8(3)
Cable Hammer - 50x8, 40x10(2)
 
03/23 - Sat

Squat: HC 38

220x4
235x2

Bench Press:

145x4
162.5x3
170x2

Deadlift: Velocity doesn't feel right, going to go with the 36 HC squat suit next week to see if that is less annoying. 38 was ok, velocity is too distracting for such minimal payoff.

125x3
175x3
205x3
220x3
240x4
Add Velocity
220, 240, 260
Sub Velocity
260, moved a little slower, but not annoying
Add 38 HC
220(3)

Dip - 10(2)
Pulldown - 110x8(3)
Hammer Curl - 35x8(3)
BSS - 10(2)
 
03/25 - Mon - Office

Pulldown, chest machine, shoulder machine, pull apart

Bench Press:

325x5
352.5x5
372.5x3
325x5

Wide Grip Supine Pulldown - Up to 152.5x8(4)
Shoulder Machine - RPE 7 x12(2)
Cable Curl - 100-130x8, 140, 160 x5
Cable Row - 80, 100, 120 x8
Chest Press - 130x8(2)
Behind Back Cable Curl - 8(2)
Lat Raise - 20x8(2)

03/26 - Tue - Topshelf

Squat:

195
Add 46 Cent, straps up
225x2
Add Titanium wraps
240x2
250x2
260x4, PR

Deadlift: Beltless

175x3
205x3(3)
 
ASUThermo said:
3/27 - Wed - Office
Click to expand...

Wide Supine Pulldown - 152.5x8(4)
Got under squat bar...about 15 minutes
Switch grip holds - 155x15s(3), 265x 15s(3)
Leg Press - 205, 220, 235, 250, 265 x8
1A Cable Curl - 50, 60, 70 x8
1A OH Triceps - 30x10(3)
Hammer Curl - 25,30,35 x8
Band Pull Apart - GRB x15,12,9
 
Last edited:
03/28 - Thu

Bench Press:

157.5x5
167.5x4
177.5x3
Add 52 F6, this shirt is already too big, will be a good training shirt in the future, will size down a week or 2 earlier than expected
195
210x3
220x2
230, this was max effort
Close Grip, Sub Shirt
125x4
145x4
157.5x7, PR
 
03/29 - Fri - Office

Rope Curls, OH Triceps, Cable Row, Wide Sup Pulldowns, Lat Raises

03/30 - Sat

SSB Squat: 36 HC, elbow can't really take the rack position 2 days after equipped bench, worked to 180 raw with serious pain in the elbow/forearm, switched to SSB after.

197.5x4, 7?
212.5x2, 7?

Deadlift: Just took these all Raw. Had to take a long break between 232.5 and 245, decided to end it there. Deads are starting to feel good and don't want to force anything. Sunday afternoon, upper back was tender.

220x2
232.5x2
245x2

04/01 - Mon - Office

Wide Supine - 100x8(4)

Bench Press: Pinky now in ring for Neutral.

365x2
347.5x5
320x3(2)

Wide Supine - 122.5, 130, 137.5, 145, 152.5 x8
Chest Press - 5 sets of 8 up to 145
Rope Curl - 80, 100, 120, 140 x8
Dip - -4, -2, BW x8
Lat Raise - 10x12, 15x8(2)
Concentration Curl - 20, 25, 30 x8
 
Last edited:
04/04 - Thu - Office

Bench - 205x5(3)
Chest Press, Pulldown (wide supine), Rope Curls, Dip, Lat Raise

04/06 - Sat

Bench Press:

175x5

SSB Squat: Red HC.

197.5x6
210x5

Deadlift: Red HC, straps down.

245(7)
 
04/08 - Mon - Office
Pulldowns and Chest Press

Bench Press: Pinky just inside ring, final neutral grip placement.

365x3
385x3
405x3
365x3(2)

Pulldown - 130, 145, 160, 175x8, pinky off foam, supine
- Chest Press -130, 145, 160, 175x8
Rope Curl - 90, 110, 130, 140, 150, 130 x8
- Cable Tri - 50x8(3)
- OH Cable Tri - 30x8(2)
Std. Lat Raise - 15x8(3) done on lat pull machine
- Con Curl - 30x8(3) done on lat pull machine
 
04/09 - Tue - Topshelf

Deadlift:

205x3
212.5x3
217.5x3(2)

Squat:

75x5
125x3
150x2
175, 205
Add - 46 Super Cent
230x2
Add Titanium Wraps
245, 255, 265, 275x2
 
04/11 - Thu

Had to be quick, so just went for a touch in the new shirt, close grip and Ram will be done Sat.

Bench Press:

157.5x5
162.5x4
170
Add 50 - F6
185x3 - 2 Board
185x3 - 1.5 Board
195x2 - 1 Board
205 - .5 Board
212.5, touch, super easy break in, added belt here.
 
04/13 - Sat

Bench Press:

175x6
Add Ram
207.5x6, PR
220x4, PR
Sub Ram, Close Grip, index fingers about 3/4 inch into knurling
162.5x4, PR for 4, did 165x5 in past...will load 167.5-170 next week

SSB Squat: In red Inzer Hardcore

202.5x5

Deadlift: Red Inzer Hardcore, will give the Velocity a chance next week. Plenty of time to make that work. Placed slips over the legs to avoid iritating my thighs, this worked well.

225(2)
235, 245
255(2), knee sleeves got in the way here
230(6)
 
04/15 - Mon - Office

Pulldown supine wide, chest press

Bench Press: Neutral grip.

315x2
355, 385
410x3, PR
385x3
370x3

Pulldown - 175x8(3)
- Chest Press - 175x8(3)
Rope Curl - 90, 110, 130(3) x8
- Lat Raise - 15x8(5)
Con. Curl - 30x8(3)
 
04/16 - Tue - Topshelf

Squat:

45x6
130x3
165x2
190
Add 46 Super Centurion, straps down
215x2
Straps Up
235x2
Old Titanium Wraps
247.5x2
260x2
New Titanium Wraps
275x1
285x2

Deadlift:

165x3
195x2
210x2
225x2
235x2
245x2
 
04/18 - Thu - Topshelf

Bench Press:

160x5
165x4
170x3
175x2
Add 50 F6
210x1, 1 board
217.5
225x2, PR
Sub Shirt, Close Grip
147.5x3
160x5
170x5, PR
 
04/20 - Sat

Upper body was shot from spotting and loading all morning so didn't do SSB and only worked to a "last warmup" set on bench. Not too worried about it.

Bench Press:

50x12
85x5
130x3
145x3
160x3

Deadlift: Used the 46 Velocity, I would say this was a productive session, feels like I am getting the help where I need without the suit making it too awkward to get into a good start position.

105x3
170x2
195x2
Add suit, straps down
220
Straps up
245, 255, 260
275(3)
257.5(3), wanted to do more but got distracted with the lifters, work was sufficient.

Mowed entire lawn, felt good.
 
04/23 - Tue - Topshelf

Did super light bench yesterday

Squat:

20x8
75x5
125x3
155x3
175, 195
Add suit, straps down
225
Straps up, titanium wraps
250, 270
THP Wraps
287.5, 297.5, 305 PR

Deadlift:

155x3
205, 215, 225(2)
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,237,114
Messages
55,468,299
Members
174,786
Latest member
plasterby

Share this page

Back
Top