Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

03/21 - Mon

Squat:

20x8(3)
75x5
120x4
155x3
170x3(2)
160x3

Forward Lunge, Side Lunge - x5(2)
DB Curl - 25x6(2)
High Cable - 110x8(2)

 

[ASUThermo]

03/22 - Tue

Bench Press:

20x15(2)
70x10
105x5
135x3
150x5
165x3
150x5(2)
150x10
Close Grip
120x10

Pulldown - 110x12(3)
- Band Pull Apart - black 20(3)
Lat Raise - 15x15(2)
- Triceps - 15x15(2)
Leg Raise - 15(2)

 

[ASUThermo]

03/23 - Wed

Squat:

20x8(3)
75x8
120x5
155(2)

Lunge - 8(3)
BSS - 8(2)
Roll Out - 8(2), hands stayed beneath shoulders
Lots of core glute stuff

03/24 - Thu - Office

Pulldown - 107.5x12(4)

Bench Press: 3ct pauses on final reps

45x15(2)
155x10
245x5
315x3
345x3
370x3
345x5(3)

Dip - 12(4)
- Cable Curl - 120x12(5)
Close Grip Pulldown - 107.5x10(4)
- Lat Raise - 15x12(4)
Hammer Curl - 30x10(2)
- Band Pull Apart - Red x15(2)

 

[ASUThermo]

03/26 - Sat

Squat: These were basically tempo.

20x8(3)
75x8
105x3
125x3
145x3
160x3
175x3
190, 205
175x3

Bench Press:

20x15(2)
75x10
105x8
135x5
155x3
175x2
185, this was tough, comp pause
167.5x2
167.5x6

Deadlift: Just wanted to see how these would feel, DOH.

125(3)

DB Curl - 15x12(4)
Lunge - 6(4)
Side Step - Blue Hip Circle - 8 each way (3)

 

[ASUThermo]

03/28 - Mon

Squat: Singlet, basically tempo again.

20x8(3)
75x8
125x5
155x4
185, 205
170x3(2)

Deadlift:

75x3(3)
125x3
160x2(2)
155x2(2)

Hip Circle - 10(4)
- DB Curl - 30x8(4)
Lunge - 8(4)
- Roll Out - 8(4)

 

[ASUThermo]

03/29 - Tue

Bench Press: Comp pause on all final reps. Sling shot on 167.5.

20x15(2)
75x8
105x5
130x3
150x6
167.5x3 - Slingshot
150x6(4)
Close Grip
120x12

Cable Row - 155x8(3)
- Lat Raise - 15x12(2), bent forward slightly
Pulldown - 110x10(2)
- Band Pull Apart - black x25(2)

 

[ASUThermo]

03/30 - Wed

Squat:

20x8(2)
75x5
125x3
155x2
182.5x2
205
182.5x2(2)

Lunge - 20x6(4)
- Karbo - 20x8(4)
Leg Raise/Rev Crunch - 12(2)
- Hip Circle Walk - 6 each way x 2 (2)

 

[ASUThermo]

03/31 - Thu - Office

Pull Apart - red x20(2)
Bent Arm Lat Raise - 15x12(2)
Rope Curl - 110x12(2)
Press Down - 110x12(2)

Bench Press:

45x15(2)
155x8
245x5
335
375x5, comp pause on final rep
345x6, comp pause on final rep
345x5(2) 3ct on final reps
345x4(2), long pause on each rep

Pulldown - 70, 85, 100 x12, 115, 130, 145, 160 x8
Dip - 12(2)
1 Arm Rope - 50x12(3)
Tricep Pressdown - 130x12(3)
Hammer Curl - 30x10(3)

 

[ASUThermo]

04/02 - Sat

Squat:

215
197.5(4)

Bench Press:

175
150x3(2)

Deadlift:

155x2(3)

90/90s for days
ADBC - 30x10(2)
Band Pull Apart - black x25(3)

 

[ASUThermo]

04/04 - Mon

PT

Squats with just the bar
Lunge - 25x8(4)

04/05 - Tue

Bench Press:

20x20, 15
70x8
105x6
135x3
150.5x6
Sling Shot
170x3
185x3
Elbow Sleeves, remove SS
150.5x6(2)
150.5x13, PR
150.5x5
Close Grip
120x14

Close Grip Cable - 155x8(5)
- 1A DB Mil - 25x8(3)
ADBC - 30x10(4)
- Band Pull Apart - black x25(3), purple x20

 

[ASUThermo]

04/06 - Wed

Squat: Felt some pain at 175 so shut it down, PT tomorrow.

20x8(3)
75x5
125x2
155x2
175

Side Step Up - 12(4)
Blue Hip Circle - 6(4)

90/90s for about 45 minutes

 

[ASUThermo]

04/07 - Thu - Office

Bench Press: Pauses on all commands, 5x5 PR

45x20(2)
155x10
245x6
335
385x3
350x5(5)

Pulldown - 135x8(5)
DB Incline - 80x15(2)
Cable Curl - 120x12(5)
- PHD Rear Delt - 15x12(2)
- Band Pull Apart - blue x15(2)
Alt Hammer - 40x8(2)

PT

 

[ASUThermo]

04/09 - Sat

Squat: Decent amount of pain at 155 so shut it down.

20x8(3)
75x5(3)
125x3(3)
155

Step Up, side/front - 12(8), 4 each
Hip Circle - 50 total reps
PT Circuit

Bench Press: Tried F6 shirt, went to 8ish

20x15(2)
75x8
105x5
125x3
145x2
Add Shirt
165, 185, 197.5

 

[ASUThermo]

04/11 - Mon - Office

Leg Press Machine - up to 170x12, about 75 total reps.
Leg Ext - 100x10(2)
- Back Ext - 10(2)
Pulldown - 130x10(3)
Cable Curl - 120x12(3)
- Face Pull - 50x15(3)

PT

 

[ASUThermo]

04/12 - Tue

Bench Press:

20x15(2)
75x8
105x5
135x3
154x6
Sling Shot
175
186.5x5 Probably PR
Raw w/elbow Sleeves
154x6(5) has to be a 6x6 PR
Close Grip
120x16, PR

Cable Row (CG) - 155x10(5)
- 1ADBM - 30x10(3)
ADBC - 30x10(4)
- Pull Apart - purple - 20(4)

 

[ASUThermo]

04/13 - Wed

Squat: First time without pain since injury 6 weeks ago.

20x8(3)
75x5
105x4
125x3
145, 170, 195
195x2(2)

Lunge - 8(9), 3 sets each direction

 

[ASUThermo]

04/14 - Thu - Office

Bench Press: Long pause on final reps of work sets.

45x15(3)
155x8
265x5
315x2
355x5
385x3
355x5(4), 5x5 PR

Pulldown - 145x8(3)
Chest Supported Cable Row - 200x12(3)
Cable Curl - 120x12(5)
- 1AOH Cable Tri - 50x12(3)
Lat Raise - 15x12(3)
- Alt Hammer Curl - 25x8(3)
- Band Pull Apart - red x18(3)

PT

 

[ASUThermo]

04/16 - Sat

Squat: 0 pain. XL SBD sleeves.

20x8(3)
75x5
105x5
135x3
160x3
175x3
190x3
205x3
Add Hardcore 40
220
215(4)

Bench Press:

20x15(2)
70x5
105x5
135x3
155, 175
Add Fury
192.5, 205

Deadlift: 0 pain. Legs and hands a little wider.

70x3
120x3
165, 185, 195

 

[ASUThermo]

04/18 - Mon - Office

Squat: Completely pain free, little irritation in left groin and left shoulder sore from Sat. New bumpers, OPB, and change plates came in so I can now load to the nearest 2.5lb.

45x8(3)
155x5
265x3
355x3
445x3
412.5x3(3)

Pulldown:
- Wider - 130x8(2)
- Supine - 130x8(3)
- Close Grip Att. - 130x8(2)

Leg Press - 175x10(3)
- Back Ext - 8(3)
Leg Curl - ??x10(3)
- Leg Ext - ??x10(3)
Hammer Curl - 20x10(3), elbow starting to get shitty, these helped

PT

 

[ASUThermo]

04/19 - Tue

Bench Press:

20x15(3)
70x8
105x5
130x3
147.5
160x4(4)
Sling Shot
175x3
190.5x3 PR

Cable Row Close - 170x10(3)
Wide - 125x12(2)
Lat Raise - 15x10(2)
Hammer Curl - 25x8(2)