Nate's Log

[Nate B]

Monday, 12/21:

Conventional DL w/ belt:
375x6 @ 6
390x6 @ 7
405x6 @ 8
365x6x2 @ 5, 6

Kneeling OHP:
125x5 @ 6
135x5 @ 6.5
145x5 @ 8
130x5x2 @ 6, 6

DB Bulgarian Split Squat:
70x12x3 @ 7-8

[Nate B]

Wednesday, 12/23:

Box Squat:
265x8 @ 6
275x8 @ 7
285x8x2 @ 8, 8

Feet Up CGBP:
185x8 @ 6
195x8 @ 7
205x8x2 @ 8, 8

Push Ups:
45# x 28, 26, 25

3 AMRAP sets w/ +45 lbs (RPE 9 cap).

JM Press:
95x15x2, 13x1 @ 8

DB Hammer Curls:
40s x18x3 @ 8-9

Lateral Raises:
Red band x15x2, 14x1 @ 8

[Nate B]

Thursday, 12/24:

Unilateral Lever RDL:
125x8 @ 6
135x8 @ 7
145x8x2 @ 7.5, 8

DB Bench:
85s x10 @ 6
90s x10 @ 7
95s x10x2 @ 8, 8.5

Programming sets of 10 now instead of 8 since I can hit [email protected] more accurately with the plates I have.

Chin Ups:
BW x12, 12, 10, 9

4 AMRAP sets with bodyweight (RPE 9 cap).

[Nate B]

Saturday, 12/26:

Going to make an effort to log my GPP days better, including cardio and ab work, since I'm focusing a bit more on GPP now. I'm aiming for GPP 2x/week, either at the end of a session or in its own session.

OH Triceps Extensions:
Orange band x15x3 @ 8

BB Curls:
85x12x3 @ 8-9

Lateral Raises:
Red band x15x3 @ 8

Ab Rollouts, kneeling:
AMRAP in 6 mins

I've been neglecting direct ab work for a while now - easing back into it.

LISS Cardio:
30 mins stationary recumbent bike @ 5-6

Did the same on Tue, 12/22.

[Nate B]

Sunday, 12/27:

HBBS w/ belt:
295x6 @ 6
305x6 @ 6.5
320x6 @ 7.5
290x6x2

325 would've probably been a better RPE 8. I guess I'm getting more used to the HB movement pattern, plus I'm sure all the Christmas weekend carbs helped too.

TnG Bench:
245x5 @ 6
255x5 @ 7
265x5 @ 8
240x6x2

DB Rows (Myo Reps):
110x13 @ 8
110x5, 5, 5, 4

[Nate B]

Monday, 12/28:

Bodyweight: 226 lbs.

I'm going to start tracking my bodyweight to keep myself accountable. After throwing holiday season candy, desserts, and drinks on top of slow bulking for a while, I've had to loosen my regular belt and lifting belt a notch. I'm looking pretty soft and doughy, too - I'd guess I'm up to a bit over 20% bf at the moment. I typically do well just by tracking my scale weight - the waist measurement and body comp follows as long as I'm lifting and eating enough protein. I figure both will be pretty good around 205-210.

Conventional DL w/ belt:
375x6 @ <6
395x6 @ 7
410x6 @ 8
370x6x2

The load on the bar is still fairly low, but I'd be lying if I said I wasn't pleased with how these are going after not really training conventional for so long.

Kneeling OHP:
125x5 @ 6
135x5 @ 6.5
145x5 @ 8
135x5x2 @ 6.5, 7

Decided to just knock my backoff sets down to 135 instead of 130 so I could superset with Bulgarian SS without having to trade plates back and forth. Will probably result in a tiny bit more fatigue, but I'm taking everything pretty easy right now so it shouldn't be an issue whatsoever.

DB Bulgarian Split Squat:
70x12x3 @ 7-8

[Nate B]

Tuesday, 12/29:

BW: 226.8

JM Press:
95x16x2, 15x1 @ 8

DB Hammer Curls:
40s x18x3 @ 8-9

Lateral Raises:
Red band x16x3 @ 8

LISS Cardio:
25 mins stationary recumbent bike @ 6

[Nate B]

Wednesday, 12/30:

BW: 227.2

Box Squat:
265x8 @ 6
275x8 @ 7
285x8x2 @ 8, 8

Feet Up CGBP:
185x8 @ 6
195x8 @ 7
205x8x2 @ 8, 8

Push Ups:
45# x 27, 25, 23

3 AMRAP sets w/ +45 lbs (RPE 9 cap).

[Nate B]

Thursday, 12/31:

BW: 225

Unilateral Lever RDL:
135x8 @ 6
145x8 @ 7
155x8x2 @ 8, 8

DB Bench:
85s x10 @ 6
90s x10 @ 7
95s x10x2 @ 8, 8

Chin Ups:
BW x12, 12, 10, 9

4 AMRAP sets with bodyweight (RPE 9 cap).

[Nate B]

Saturday, 1/2:

BW: 226.2

OH Triceps Extensions:
Orange band x15x3 @ 8

BB Curls:
85x12x3 @ 8-9

Lateral Raises:
25s x12x3 @ 8

Ab Rollouts, kneeling:
AMRAP in 6 mins

LISS Cardio:
25 mins stationary recumbent bike @ 6

[Nate B]

Sunday, 1/3:

BW: forgot to weigh myself

HBBS w/ belt:
295x6 @ 5
315x6 @ 7
325x6 @ 8
295x6x2

295 felt ez pz so I jumped straight to 315 for the @7 set. Went great.

TnG Bench:
245x5 @ 6
255x5 @ 7.5
260x5 @ 8
235x6x2

255 moved a little slower than last week, so topped out at 260 for the top set.

DB Rows (Myo Reps):
110x14 @ 8
110x5, 5, 5, 4

Able to bust out another rep on the activation set and maintained the same volume for the myo rep sets. Cool.

[Nate B]

Monday, 1/4:

BW: 225 lbs.

Conventional DL w/ belt:
385x6 @ 6
395x6 @ 7
410x6 @ 8
370x6x2

Kneeling OHP:
125x5 @ 6
135x5 @ 7
145x5 @ 8.5
135x5x2 @ 7, 7

DB Bulgarian Split Squat:
80x12x2 @ 8
80x11 @ 8

Bumped up to 40 lb DBs for these. 35s were starting to feel a little too easy the last couple weeks.

[Nate B]

Tuesday, 1/5:

BW: 223.8

DB LTE:
35s x15x3 @ 8

DB Hammer Curls:
45s x15x3 @ 8

Lateral Raises:
Red band x16x3 @ 8

LISS Cardio:
30 mins stationary recumbent bike @ 5-6

[Nate B]

Wednesday, 1/6:

BW: 223.8

Box Squat:
275x8 @ 6.5
285x8 @ 7.5
290x8x2 @ 8, 8

Feet Up CGBP:
185x8 @ 6
195x8 @ 6.5
210x8x2 @ 8, 8.5

Push Ups:
45# x 29, 26, 25

3 AMRAP sets w/ +45 lbs (RPE 9 cap).

[Nate B]

Thursday, 1/7:

BW: 223.6

Unilateral Lever RDL:
135x8 @ 6
145x8 @ 7
155x8x2 @ 7.5, 8

DB Bench:
85s x10 @ 6
90s x10 @ 7
95s x10x2 @ 8, 8

Chin Ups:
BW x13, 12, 11, 10

4 AMRAP sets with bodyweight (RPE 9 cap).