Nu'Keese vs. A Lawyer

8/1 - Riverwalk

Bench Press:

45x20(2)
165x5
245x3
295x2
320x3
350, 365 @ 7, 8
320x3(3)
Neutral Grip
295x4(2)
Wide Grip
275x2(2)

DB Bench - 100x12,10
Incline DB - 85x8,6
Shoulder Matrix - 12.5x8(2)
Press - 95x5(2)
Machine Row - 75x20(2)
 
08/02 - Test

Squat:

45x8(3)
165x5
245x3
335x2
425, 475
495x2
475x2(3)

Deadlift:

315x3
405x2
475
530x2
535x2(3)

Row - 225, 235, 245 x5
Band Work
Rear Delt Work
LPD - 150x20
 
08/04 - Test

Bench Press:

45x10
165x5
245x3
285, 325
350x2
330x2(3)

Was short on time, had to leave.
 
08/05 - Test

Squat:

45x10(2)
135x5
225x4
315x3
405, 455
485(2)
445x3(4)

Deadlift:

315x3
405x2
495
585x2
545x2
525x3

BOR - 225x5(3), very strict
Dec SU - 12(3)
LPD - 150x8(3)
 
Last edited:
08/08 - Riverwalk

AM

Bike - 7:30
Elliptical - 7:30
Shoulder stuff
Dec SU - 12(2)

PM

Bench:

45x20
165x5
245x3
285x2
315, 355, 370
325x2(4)
Neutral Grip
300x4(2)

Shoulder Matrix - 15x10(2)
Band work
 
08/09 AM - Riverwalk

Bike - 8:30
Incline Treadmill: 8:30

Seated Row - 75x25
Dec SU - 12(3)
Band Work

PM - Test



Squat:

45x8(3)
165x5
245x3
335x2
425, 475, 500, 530
495(2)

Deadlift:

315x3
425x2
475, 525, 555, 590, 605

BOR - 225x5(3)

08/10 AM - Riverwalk

Bike - 10:00
LPD - 75x20, 115x8, 135x8, 150x8
Bench Practice with bar, about 50 reps
ADBC - 35x10(3)
Band Work
Dec SU - 12(3)
Incline Treadmill - 5:00
 
08/11 - Riverwalk

Bench Press: All time PR.

45x25
165x5
245x3
285x2
315, 350, 375, 385
320x4

Shoudler Matrix - 12.5x10(2)
Band Work
LPD - 75x25
Dec SU - 12(4)
 
8/12 Test

Squat:

45x10 (3)
135x5
225x4
313x3
405, 455
495 (2)
455x2 (2)

Deadlift :

315x3
405, 495
545 (3)
 
8/16 - Anytime Fitness

Squat:

45x10
135x5
225x4
315x2
405x3 (3)

Bench Press:

45x15
135x5
225x3
275x2
315x3
285x8

Deadlift:

315x3
405x2
495x3 (3)
 
08/19 - Test

Squat:

45x15
135x8
225x5
315x3
405x3
455x3
475x3

Bench Press:

45x10
135x8
225x5
275x3
315(3)

Face Pull x about 100
 
08/22 - Riverwalk

Bench Press:

45x15(2)
165x6
245x4
295x2
315x2(5)
Neutral Grip
275x10@8

1ADBOHP - 50x12(2)
- Leg Raise - 15(2)
Shoulder Matrix - 7.5x12, 10
- DB Curl - 25x12, 10
 
08/23 - Test

Squat:

45x10(2)
165x5
275x3
365x8(3)

Deadlift:

315x3
405x2
465x4(4)

LPD - 80x10(2)
- Decline SU - 10(2)
 
8/24 - Riverwalk

Cable Row - 15x105,12x120, 9x135(3), I think those were the weights.
Dec SU - 12(3)
DB Curl - 20x15, 22.5x12, 25x9
Band Pull Aparts - 12(3)
- Med Ball Twist - 10x12(3)
Machine Curl - 12(3) not sure about the weight

Light heavy bag work for about 10 minutes, kicks were solid.
 
08/25 - Test

Bench Press:

45x10
165x5
245x4
295x5(4)
Medium Grip
255x8(3)
1 Inch Pin
275x5(3)

Shoulder stuff with band
 
08/26 - Test

Squat:

45x15
135x8
225x5
315x3
405x5(4)

Deadlift:

315x3
405x2
495x3(5)

BOR - 185x8(2)


08/29 - Riverwalk

Bench Press:

45x15
135x8
225x5
265x8(4)
1 Inch Pin (used 5lb plate)
250x6(3)

1ADBMP - 60x5(3)
- LPD - 150x8(3)
DB Curls, Decline Situp, Face Pulls, Row Machine
 
08/30 - Test

Squat:

45x10(2)
165x5
275x3
370x8(4)

Power Clean - 105

Deadlift:

315x5
405x2
470x4(5)

RDL - 315x8(3), hook grip
 
08/31 - Riverwalk

LPD - 75x20, 150x8(3), slow controlled
High Cable Row - About 75 total reps
DB Curls, varied hammer, alternating, dual, from 25-50lbs, reps from 5-15, ~75
Cable Rope Curl
Decline SU - 12(3)
Leg Raise - 12(3)
Rear Delt Raises
Shoulder mashes
Dislocates - Yellow x 10(3)
Front Rack Holds - 225x10s(3)
 
09/01 - Test

Bench Press:

45x10(2)
165x5
245x3
275x2
295x5(5)
Medium Grip
260x8(3)
Board Press, off 25lb plate
275x5(3)

09/02 - Test

Squat:
Not sure how the warm-ups went
410x5(5)

Deadlift:
Not sure how the warm-ups went
505x3(6)

SLD - 320x8(3)
 
Last edited:
09/06 - Test

Squat:

135x8
225x5
315x3
375x8(4)

Deadlift:

315x3
405x2
475x3(7)

RDL - 320x8(3), hook grip
 
Last edited:
09/08 - Riverwalk

Bench Press:

45x15(2)
135x8
225x5
275x2
300x5(5)
Board Press, off 25lb plate
300x4
280x5(2)
Nuetral Grip Bench
245x11
225x5(3)

Shoulder Matrix - 7.5x12(3)
Tricep Pulldown - ???x12(3)
Fly - 20x12(3)
Dec SU - 12(3)
 
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