Nu'Keese vs. A Lawyer

07/31 - Home

Face Pulls - 30x10(4)

Bench Press:

20x15(3)
50x5
75x5
100x5
110x5
105x5
100x5
90x5
80x5

Squat:

20x5(2)
70x5(2)
100x3
120x3
135x5(3)

BOR:

165x5
185x5
195x5
205x5
210x5
 
Whats up with the squat?
Why only high bar?
I'm sure the answer is blowing in the winds of you log....
 
Whats up with the squat?
Why only high bar?
I'm sure the answer is blowing in the winds of you log....

Left shoulder is getting really aggravated by low bar, starting to get a little better.
 
08/02 - Work

Lat Pulldown - 100x8(4)
Shoulder stuff

Deadlift: Beltless

225x5(2)
345x3(3)

Shrugs - 295x6(3), 225x10(2)
Cable Curl - 100-130x8, 140x6, 110x8(2)
DB Incline - 60x12(4)
Hammer Curl - 30x10(4), across body
Triceps Pulldown - 80x10(4)
Machine Military - 70, 85, 100 x 10
Chin Grip Pulldown - 100, 115, 130, 145 x 8, stretched at top
 
8/3 - Home

Mowed, facepulls, assisted pistol squats and lunges

Bench Press: Nothing, comp pause.

20x12(3)
70x5
100x3
110x3(2)

Squat: Still pretty much high bar.

20x5(2)
40x10
70x10
100x3
110x10
110x8(3)

BOR - 165lbs x5(5)
 
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08/05 - Home

Face Pull - 30x12(3), 40x12(2)
Lunges and bw squats
Stretching shoulders

Bench Press:

20x12(3)
45x10
75x8
90x6
105x4
120x3
127.5(2)
120x4
105x6
90x8
75x10

Squat:

35x10
70x10
95x10
135x10
 
08/06 - Work

Shoulder stuff
Lat Pulldown - 115x8(4)

Deadlift: Beltless

135x5
225x3(2)
325x3
385x3
392.5x3(6)
392.5x6

Shoulder Machine - 85x10(3)
Cable Rope Curl - 100x10(3)
Shrug - 255x8(3)
 
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08/09 - Peffers

Squat: Beltless high bar.

135x5(3)
225x5
275x5(6)

Bench Press:

45x12(3)
135x5(3)
185x3
225x3
245x3
275x5(5)

Deadlift: Beltless sumo.

135x5
185x3
225x3
315x3
345x3
365x3
375x3(4)

Back and shoulder stuff
 
08/12 - Adelante

Physical therapy for shoulder

Bench Press:

135x5(2)
225x3
275x3
292.5x3(2)

Triceps Ext - 12(3) on the KBox
 
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08/13 - Work

Lat Pulldown - 85-160x8

Deadlift: Beltless.

135x5
225x3
365x3(6)

BOR - 185x8(4)

Cable Curl - 80-140x8
Hammer Curl - 30x8(4), across body
 
08/14 - Home

Face Pull: 40x12(4)

Squat:

20x10, 5(2)
70x8
95x8
125x5
142.5x8(2)
142.5x13

Bench:

20x12(3)
70x8
92.5x5
115x8(2)
115x13
 
08/15 - Home

Deadlift:

70x10
115x10
135x5
185x3
205(6)
From Blocks Both Sets (Just below knee)
205x5
230x2
250x2

BOR - 205lbs x5(5)
 
08/16 - Home

Facepulls - 40x15(4)

Bench Press:

20x12(3)
50x8
70x8
95x5
110, 125, 140, 145
130x5(3)
Feet up, no wraps or belt.
110x6(3)

Squat:

50x5
70x5
90x5
105x3
125x3(3)
 
08/19 - Home

Squat:

70x5(2)
100x5
125x3
150x3
170x3
145x3(2)

Bench Press:

20x12(3)
70x3
95x3
115x3(2)

Roll Out - 6(5)
Band Pull Apart - Red x30(3)
 
08/20 - Work

Shoulder rehab

DB Incline - 60x10(3)

Deadlift: Beltless.

135x5
255x3(2)
345x3(8)

BOR - 205x7(5)
Dips - 5(3), 10, first time doing dips pain free in years
Cable Curl - 120x8(4)
Tricep Pressdown - 100x8(3)
Hammer Curl - 30x10(4)
 
08/21 - Adelante

Worked on ankle(s) with Mike.

Squat: 520 Tempo in shoes only. Worked to a wider stance, maybe widest I have gone, angled feet out. Pain free in ankles, but hip pain was consistent. Slight pain in shoulder due to bar position.

45x8
135x5
225x5
315

8/22 - Home

Airdyne - 4:00 x5, about 220 calories
Heavy Bag - 2:00 x5
 
08/23 - Home

Deadlift:

70x5(2)
125X3(2)
175X3(5)
190X10 PR

Bench: Just WW's

70x(3)
110x3
115x6(3)

BOR - 185x5(3)

08/24 - Home

Bike, Facepulls, little bit of band

Bench Press:

20x12(3)
70x5
105x3
125x3
142.5(3)
127.5x12

Squat: Paused

70x5
95x5
115x5
125x5
145x5
162.5x5

BOR - 185lbsx10(4)
 
08/26 - Home

Not a great warmup, some lunges and face pulls.

Squat:

70x5(2)
105x5
125x3
142.5x2
162.5x2
175, 192.5
205(2), @ 8
175x8 @ 8

Bench Press:

20x12(3)
45x8
70x8
105x5
122.5x8(4)
Board Press
127.5x6(3), long pauses on first and last reps

Cable Row - 125x12(3)
Rollout - 6(2)
 
08/27 - Work

Lat Pulldown - 100-160x8

Deadlift: Beltless.

260x5(2)
325x4
377.5x4(7)

Shoulder rehab circuit
Chin Grip Pulldown - 115-145x6, stretch at top
Dips - 8(4)
DB Curl - 30-50(2)x8
Cable Curl - 120x12(5)
Triceps Ext - 80x12(4)
 
08/28 - KG

Seated Calf Raise - 65x12(4)
Standing Calf Raise - 12(4)

Squat: Beltless tempo squats.

45x5(2)
70x5(2)
105x3
125x3(5)

Bulgarian Split Squat - 10(3) each leg
Roll Out - 7(2)
 
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