Goals & Gains Nu'Keese vs. A Lawyer

06/23 - Mon - Office

Pulldown - 145, 160, 167.5 x10

NG Bench Press: Sticking with ring between pinky and ring finger.

355x4
395x3
355x4

CS1ACR - 110x10(3)
- Machine Press - 145, 152.5, 160 x10
Cable Crunch - 140, 150(2) x12
- Cable Curl - 130, 140(2) x10
Lat Raise - 17.5, 20(2) x12
- Incline DB Curl - 30x12(3)
- Straight 1A Cable Tri - 30x12(3)
 
06/25 - Wed

PT, same stuff, KB step up bumped to 12kg

SSB Squat: Will try to increase these by quite a bit next week, no sleeves or anything, did sets between mowing.

97.5x3(4)

Hammer Curl - 25x8(3)

Cable Row - 125x10(3)
Pulldown - 100x10(3)
 
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06/27 - Fri - Office

CG Pulldown - 130, 155, 160 x12
Ind. Handle Cable Hammer - 90, 100, 110, 120 x15
Cable Crunch - 130, 140, 150 x12
OH Triceps Cable - 30x12(3)
Incline DB Curl - 25x12(3)
Lat Raise - 12x15(3)
25 minute incline walk

06/28 - Sat - Topshelf

Squat: Adductor got cranky, probably because I loaded 20 more kg than I needed to. Monday, left glute is sore? 195x3 moved like a warmup.

150x3
165x3
180x3
195x3

Bench Press: Butt came up on 192.5 and one of the work sets. White ER rack seems to give this problem to lifters.

85x5(2)
130x3
175x2
192.5
175x2(2)

Deadlift: Adductor was really banged up here, managed to get the work in. Got in better position for 235 and it moved well.

120x3(3)
175x2
195x2
215x2
235x2

Tried belt squat and it didn't feel great, went with the PT circuit and with some BW BSS, felt great.

Mowed whole lawn

06/29 - 300 cal on treadmill
 
06/30 - Mon - Office

108.2 in the AM, after a massive eating weekend.

Pulldown - 152.5, 167.5(2) x10

NG Bench: Went with 405 instead of 402.5, got the 4 Rep PR

95x8
205x3
315x1
365x4
405x4, PR
365x4

Low Cable Row - 160, 180, 190 x12
- Machine Press - 152.5, 160, 167.5 x10
Cable Crunch - 150, 160, 170 x12
- Cable Curl - 130, 140, 150
Lat Raise - 17.5, 20(2) x12
- Incline DB - 30x12(3)
Straight Tri Cable - 30, 40 x12, used a little momentum here
- Rope Cable - 120, 130 x12, really squeezed here

KB Squat - Smallest, 3rd smallest x10, 3-2-2 tempo
Walking Lunge - 10 each leg (3), slow
Made an adduction thing with the cables, felt great, 30x20, 40, 50 x12
 
07/01 - Tue - Topshelf

Bench Press: Definitely wasn't recovered from NG on Monday. Did not go for a 6th rep on 3rd work set. Deciding to hold off on using the Bolt at NAPF, will stick with one of the Titans and get 3-4 sessions in with that before NAPF. If I do bench Nats in Jan/Feb I will resume use in November/December.

70x5
120x3
160x6
175x3
160x6, 5, 6th rep might not have been there, work was adequate
Add Bolt
210x2, 2 board
230x2, 1 board, realized that the shirt is too high skill for me right now, without the guys at NAPF don't want to risk any issues.

Will deadlift tomorrow.
 
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07/03 - Thu - Office

CG Pulldown - 4 sets of 12 to 160, forgot how I went up
Cable Crunch - 150, 170, 190 x12
- Cable Curl - 120, 130, 140, 150 x10
Triceps Cable - 30x12(3)
- Low Cable Row - 150, 170, 190 x12

Home

Bench Press:

170x4
187.5x2
170x4(2)

Deadlift:

120x3(3)
160x2
190, 210, 230, 245
245x2
210x3

07/04 - Fri

Std DB Curl - 25x12(3)
Std - Last Raise - 15x12(3)

07/05 - Sat

Bench Press: Was short on time in the AM, skipped top single.

180x2(3)

Cable Row - 110, 124, 140 x12

07/06 - Sun

Squat: Tried the Romaleos without the WL sole, seemed to be pretty good even though the load was light. No pain in those shoes.

145x3(5)

BSS - 10(2), 25x10, 30x10
Decline Situp - 10(2)
 
07/07 - Mon - Office

Pulldown - 167.5x8(3)

NG Bench: Might be good to hit a new 1RM next Mon.

415
345x3

Low Cable Row - 170, 190, 200 x12
- Machine Press - 167.5x10(3)
Cable Crunch - 160, 170, 180 x12
- Cable Curl - 140, 150, 160 x8
Lat Raise - 20x10(3)
- Incline DB Curl - 30x10(3)
- Straight Cable Tri - 30x12(3)

Leg Press - 100x10(2)
- Leg Curl - 92.5x10(2)
- Leg Ext - 92.5x10(2)
 
07/08 - Tue - Topshelf

Bench Press: Felt great, 0 butt issues on the white bench. Set up much further back, the bench is about 5 inches off the normal ER bench position.

65x8
125x3
165x5
177.5x3
165x5(2)

Deadlift: Back was still stiff/tender from the weekend. 0 pain in back and adductor working to 165. Will dead Wed or Thu with some actual weight.

75x3
125x3
165(2)
125x3(2)

Equipped Bench: Going to try to break in the 48 Super Katana. Felt really strong in it, minimal discomfort compared to the bolt, nice and tight where it should be. Got 245 down to about 1/2-3/4 inch twice. Will try to touch next week or Thursday.

205, 2 board
225, 1 board
232.5, about 1 board away from a touch
245, 3/4 inch from touch
245, 1/2 inch from touch
 
07/09 - Wed - Office

Rope Curl - 90, 110 x15, 120, 130(2) x12
- Lat Raise - 12.5, 15, 17.5, 20 x12
Incline Curl (30 deg) - 20, 25(2), 30 x12
- Band PA - red x15(2), blue x15

PT - all exercises are getting easier and basically pain free.

Home

Squat: Worked in the Romaleos with just 70. Will push a set of 3 or so on Fri or Sat in them to see if that's the move.

70x5(6)

Cable Row - 140x10(2)
- 1 Arm Pulldown - 90x10
 
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07/10 - Thu

Bench Press:

175x3
187.5x2
175x3(2)

RDL - 70x5(5)

07/11 - Fri

Std DB Curl and Lat Raise

07/12 - Sat

Squat:

180, 195, 205, 215
190(3)

Bench Press: Most were comp pause, last single was like 3ct at commands.

185(6)

Deadlift:

220
240(5)

Cable Row, sets of 8

Lots of activity and food over the 3 day weekend, 109.1 Mon AM...should be back into the 7s by mid week.
 
07/15 - Tue - Topshelf


Office/AM
Rope Cable Curl - 120x12(3)
1 Arm Rope Curl - 60x12(2), I like these a lot

Squat:

75x5(3)
125x3
155x4(4)

Bench Press:

85x8
120x3
150
170x5
180x3
170x5

Equipped Bench: 50 Super Katana, no belt. This will be the opener/back up shirt for NAPF

200, 2 board
200, 1 board
215, touch
 
07/16 - Wed - Office

RDL - 335x5(4), paused at bottom, beltless

Machine Press - 115x10(3)
CG Pulldown - 137.5x8, 167.5x8(2)
Incline DB Curl - 25, 30 x12, 35x10
Lat Raise - 15, 20 x12, 25x10
Band PA - Red x12, Blue x12(2)
1 A Rope Curl - 60x12, 70x10
1 A OH Cable Tri - 30x12, 40x10
 
07/19 - Sat - Topshelf

Squat: Back got super tight so didn't go above 185.

185(4)

Bench Press: Think I just got a little fried from the equipped bench on Sat, just worked to 190 and dropped to 175.

170, 180, 190
175(3)

Did not deadlift.
 
07/21 - Mon

NG Bench: Back was still very tight, but got the easy PR. Hoping that 197.5 will be a solid 2nd attempt choice, then can load up for a PR at 105.

70x5(3)
120x3
140, 160, 175, 187.5. 197.5, PR
145x4, had to do these with feet up.

Seated DB Curl - 25x12(2)
Rev lunge, BSS, Decline SU, Decline stretch, abduction, 1l RDL, hollow holds, and other Waz pt stuff
 
07/22 - Tue

Bench Press:

70x5(3)
120x3
140x2
160x2
165x2
170x2
160x2

Std DB Hammer - 25x12(2)
- Lat Raise - 15x12(2)
Triceps Cable - 40x12(2)
- Decline Situp - 6(3)

Lots of back work.
 
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