Nu'Keese vs. A Lawyer

06/25

Shoulder rehab stuff.

Pulldown - 130x10(3)

Bench Press:

45x10
95x5
165x5
205x4
225x4
245x4(4)

DB Curl - 25, 30, 35 x 8
Cable Curls - 90x10(4)
Triceps Pressdown - 100x10(4)
 
06/26

Squat: Took a while to get warmed up but was able to low bar squat.

135x5(3)
205x4
275x4
325x4(3)
Safety Bar Squat
150x4
220x4(3)

Deadlift:

255x3
305x3
375x4(3)

Leg Raise - 12(3)
- GHR - 8(3), these are significantly easier now
 
06/27

Shoulder stuff

Bench Press:

95x10
185x5
275x3
285x6
255x6(2)
Close Grip
235x5(2)

Lat Pulldown, DB Curls, Pressdown, Cable Curl, Rope Triceps

06/28

Bike 2:00 / Bag 2:00 (3)

Squat: Safety Bar, 3/2/0

110x5(2)
150x5(2)
220x5(4)

GHR - 9(3)
Facepull - 30x10(6)

Bag - 10:00
 
07/01 - Adalante

Shoulder rehab

Bench: kg, in sneakers.

75x8
120x5(5)

Hammer Curl - 35x10, 40x10(2)
Lat Pulldown - 120x10, 130x10, 140x10
 
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07/02

Bag - 5:00
Face Pulls, press with bar

Squat: High bar, might have to transition back to this full time.

95x5(2)
135x5(2)
225x3(2)
275, 345
415(5)
325x2(3), Beltless
Safety Bar
150x3
220x3(2)
270x3

Deadlift: Bletless.

255x3(3)
305x3
375x3
405x3(2)
 
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07/03

Shoulder Rehab, back, arms shoulders.

Bench Press:

265x3(5)
 
07/10 - Work gym

Lat Pulldow - 130x7(7)

Bench Press:

125x8
215x5
265x3
285x3

Shoulder stuff, arm stuff.
 
07/12

Warmed up with shoulder stuff and some light BOR

Bench Press: KG.

20x12(3)
70x3(2)
120x3
125x4
132.5x4
125x4(2)

BOR - 185x5(7)
EZ Curl - 22'sx8(3)
DB Curl - 35x8(3)
Lat Raise - 15x8(5)
 
07/15

Squat: High Bar

20x10(2)
70x3(2)
120x3
135x3(3)

Bench Press:

20x12(3)
70x3
110x3
117.5x3(3)
Close Grip 3-2-2
110x3
95x3(3)

Pullups - 3(4)
Cable Row - 150x6(4)
 
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07/17 - Work Gym

Shoulder stuff, pull down.

Deadlift: Beltless, adidas flats.

260x3(2)
335x3
405x3(7)

Bench Press: Tried different grips, going to go with middle finger on ring for comp grip for a while.

95x8
165x3
225x3(7)

Pull down - 100x10(6), pulled to top of sternum
Cable Curl - a lot of reps up to 150x8
Shoulder Machine - 80x15(4)
 
07/17 Home

Shoulder stuff, lunges.

Squat: Still high bar.

20x10(2)
70x3(2)
120x3
155x3
170x3(2)

Lunges - 8(4)
Incline treadmill - 25's x 5:00
 
07/18 - Home

Bag - 10:00
Jump Squat - Safety Bar x 5(10)
Power Clean - 95x3(10)
GHR - 6(3)
 
07/19 - Adelante

Shoulder Rehab

07/20

Super hot, got warm very quickly.
Bag - 5:00

Squat: High-er bar.

20x10(2)
45x5
70x3
95x3
120x3
145x2
170, 190, 200

Bench Press:

20x12(2)
45x5
70x3
95x3
120, 140, 150

Deadlift:

185lbs x3(2)
120x2
170x2
200, 220, 235

GHR - 6(3)
Pulldown - Neutral - 8(5), Supine - 8(3)
EZ Curl - 22's x9(4)
 
07/22 - Home

Squat:

20x5(3)
70x3(3)
120x2
140
160x2(8)

Bench Press:

20x12(3)
70x3
110x2
120x2(8)

Cable Row - 155x8(3)
Pulldown - 110x8(2)
 
07/23 - Work

Pulldown - 100x10(3)

Deadlift:

265x2(2)
345x2
385
415x2(8)

Seated DB Shoulder Press - 60x6(4)
Shoulder stuff

Cable Curl - 120x9(4)
Machine Shoulder Press - 70x15(2)
Hammer Curl - 30x8(4), across body
 
07/25 - Home

Squat:

70x3(3)
120x3(2)
150x3
161x3
130x3(4)

Bench Press:

20x20, 12(2)
70x5
90x5
100x5(3)

BOR - 165lbsx5(5)
- Leg Raises - 12(3)
 
07/26 - Work

Pulldown - 115x10(3)

Deadlift:

225x3(2)
315x2
385x2
435x2
485x3
415x2(3)

Seated DB Mil - 60x7(4)
- Shrugs - 225x8(4)
Shoulder stuff
Hammer Curl - 25, 30, 35, 40(3) x8, across body
Dip - -68lbs x 8(3)
Shoulder Press Machine - 70x10(3)
- Pulldown Chin Grip - 115x10(3)
Cable Curl - 100x12(3)
- Triceps Pressdown - 70x12(3)
- Lat Raise - 10x12(3), bent arm
 
07/27 - Home

Warmed up by mowing and doing some shoulder stuff.

Bench Press:

20x12(3)
45x5(3)
70x5
95x3
110x2
125x3(5)

Squat:

40x5(2)
75x3(2)
120x3
150x2
175x3
150x2(3)

BOR - 185lbsx5(5)
 
07/30 - Work

Pulldown - 115x10(4)

Seated DB Mil - 60x10(4)

Deadlift:

135x3
225x3
315x3
365, 415
435x3(5)
435x6

Machine Shoulder Press - 100x10(3)
- Chin Grip Pulldown - 130x10(3)
Cable Curl - 120x10(4)
- Dip - -33x5(4)
Hammer Curl - 45x5(2), 40x5(3)
 
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