Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

02/05 - Sat

Squat: Elbow was good, shoulder was not terrible.

180x2
205
227.5
185x8

Bench Press: Overshot bench single with 175 was 8.

155x2
175
155x7

Deadlift:

220, 255
200x4

 

[ASUThermo]

02/07 - Mon

SSB: Controlled tempo.

67.5x8
77.5x5
127.5x2
157.5 @ 4-5ish
132.5x5(4) @5ish

Deadlift: Beltless, doh. Worked on wedge.

120x3(10)

 

[ASUThermo]

02/08 - Tue

Bench Press:

20x15(2)
75x8
120x5
140x6
160, 3 ct. pause
140x6(3)
Close Grip
90x10(2)

Face Pull - 30x15(3)
Cable Row - 140x8(4), pause at gut
Sup Cable - 125x12(2)
Hammer Curl - 15x15(3)
Lat Raise - 15x12(2), with wrist ext
Rear Delt - 15x12(3)
Tricep Roll - 15x10(2)

 

[ASUThermo]

02/09 - Wed

Deadlift:

125x3(3)
170x2
195x3
215
Add belt
195x3(2)

Goblet Squat- 30x10, 50x10, 60x10(3)
Roll Out - 12(2)
- Hammer Curl - 30x10(2)

 

[ASUThermo]

02/10 - Thu - Office

Pulldown - 85x10
OH Tricep Cable - 30x15(3)
Cable Hammer - 40x15(3)
Face Pull - 50x15(3)

Bench Press: Comp pause on all.

45x15(2)
155x10
225x5
295x4(3)

Close Grip Supine Pulldown - 100, 115, 130, 145, 160, 175(3) x8
Dips - -27 x10, -10 x10, 8(3), almost no pain
Cable Curl - 100x15, 120x15, 140x12, 160x10(3), 130x20
Face Pull (Rope) - 50x15(3)
Rear Delt Fly - 15x12(3)

 

[ASUThermo]

02/12 - Sat

Poor sleep and food, but session was solid

Squat: Lots of stretching and warmup, elbow and shoulder were not terrible.

192.5x2
232.5
192.5x6

Bench Press:

160x2
175, 3 ct pause
160x6

Deadlift:

260
212.5x4

Cable Row - 185x8(2), pause at chest
Lat Raise - 15x12(3)

 

[ASUThermo]

02/14 - Mon

SSB Squat: 5ish

27.5x8(2)
77.5x5
107.5x3
132.5x6
162.5
132.5x6(3)

Deadlift: Beltless, DOH

125x3(8)

Roll Out - 12(2)
- Hammer Curl - 25x12(2)
- Goblet Squat - 50x12(2)

 

[ASUThermo]

02/15 - Tue

Pulldown - 80, 90, 100, 110 x10

Bench Press: Long pauses on last reps, sunk each rep.

20x20(2)
70x10
105x5
125x3
140x6
160, @5.5
140x6(3)
Close Grip
102.5x10(2)

Pulldown - 125x8(3)
Lat Raise - 15(3)
- Tricep Roll - 15x12(3)
- DB Curl - 15x12(3)
High Cable Curl - 50x12(3)

 

[ASUThermo]

02/16 - Wed

Squat: Wide hand placement, beltless. Stand at 14 arms in.

20x8(3)
75x5
125x3
137.5x3
125x3(3)

Deadlift:

125x3(2)
175x2
195x3(4)

Roll Out - 10(3)
- Hammer Curl - 30x10(2)
- Goblet Squat - 60x10(2)

 

[ASUThermo]

02/17 - Thu - Office

Pulldown - 85x12(4)
OH Tricep Cable - 30x15(2)

Bench Press: Comp pauses.

45x20(2)
155x10
205x5
255x4
295x4(4)

Supine Pulldown - 175x8(2), 160x10(3)
- Dip - 10(3)
Cable Curl - 130x10(3)
- Rear Delt Fly - 20x10(3)

 

[ASUThermo]

02/19 - Sat

Squat:

235
192.5x10, prob had 2-3 more in the tank

Bench Press:

182.5
165x4(3)

Deadlift:

265
215x4(2)

Cable Row - 185x9(3)
Lat Raise - 15x12(4)
DB Curl - 30x10(3)

 

[ASUThermo]

03/01- Tue

1st day back from vacation, down 10lbs

Squat: Beltless paused.

20x8(2)
75x5
125x3
155x3
175x3
155x3(2)

Bench Press:

20x15(2)
75x5
105x5
140x4
160, 3 ct pause at commands
140x5(4)

Pulldown - 100x10(5)
Lat Raise - 15x10(2)
Roll Out - 10(2)

 

[ASUThermo]

03/02 - Wed

Deadlift:

20x10
75x5(2)
120x3
155x3
185x3(3)

Roll Out - 10(2)
- DB Curl - 25x10, 30x10(2)

 

[ASUThermo]

03/05 - Sat

Squat:

242.5x2

Bench Press:

175x2

Back got stiff from sitting in the car for hours. Skipped deadlift.

1 Arm Pulldown - 100x12(5)
DB Curl - 30x10(3)
Rollout - 8(2)

 

[ASUThermo]

03/08 - Tue

Bench Press:

20x15(2)
70x8
105x5
130x3
150, 165 comp pauses.
142.5x7, 5, 5, 8
Close Grip
105x12, 10, 8

1 Arm Pulldown - 100x12(5)
Lat Raise - 15x12(2)
Band Pull Apart - short red - 20(2)

 

[ASUThermo]

03/10 - Thu - Office

Pulldown - 100x10(6)
Tricep Cable - 60x12(4)

Bench Press: 3 ct pause on single and comp pauses on work sets. Sets of 4, 3ct.

45x20(2)
155x8
245x5
315x3
350, 370
335x5, 4, 5, 4

Dip - 12(3), 0 pain in elbow or left shoulder, weird collarbone pain is back on right side
Cable Curl - 100x20(2), 120x12(4)
- Lat Raise - 15x15(3)

 

[ASUThermo]

03/12 - Sat

Core stuff, BW squats, Lunges, BSS. Back feels almost 100% on 3/13 AM.

Squat: 311

20x10(3)
75x3(6)

Bench Press: 3 CT pause on final reps in work sets.

20x15(2)
75x10
105x5
130x4
145x3
160x2
175x2
160x3(2)
Close grip - inch inside rings
125x6(2)

Cable Row - 100x10(3)
Pulldown - 100x10(2)
DB Curl - 25x12(3)
Band Pull Apart - short red - 20(3)

 

[ASUThermo]

03/15 - Tue

Mon - bike, lots of back stuff, bw squats

Ben Press:

Supine Cable Row - 100x12(2)
Pull Apart - short red x20(2)
Bar Curl - 25x12(2)

25x15(2)
75x8
105x5
135x3
145x5
160x3
145x7, 7, 6
Close Grip
120x8

High Pull - 100x12(4)
- Pull Apart - short red x20(4)
Lat Raise - 15x12(4)
- Tricep - 15x12(4)

 

[ASUThermo]

3:16 - Wed

Was able to go a little heavier than I had hoped.

Squat:

20x8(5)
70x5
105x3
125x3(2)

03/17 - Thu - Office

Narrow pulldown, triceps, biceps, lat raise

Bench Press: Comp pause on all reps.

45x15(2)
155x8
205x5
255x4
300x3
340x3
370
340x3(5)

Pulldown - 145x6(6)
Dip - 12(4)
- Cable Curl - 120x12(4)
Close Grip Pulldown - 100x12(2)
- Lat Raise - 15x12(2)
- Triceps Cable - 60x12

some core stuff for lower back

 

[ASUThermo]

03/19 - Sat

Bench Press:

165x2
175, 182.5
165x6

Squat: Some pain, called it at 175.

125x4
145x3
165x2
175
125x5