Nu'Keese vs. A Lawyer

[ASUThermo]

12/28

Squat:

327.5x3(3)

SDL - 255x5(3)
Cable Row - 125x10(2)

 

[ASUThermo]

12/29
Close Grip Bench Press - 172.5x10(4)
Pulldown - 80x12(4)
DB Curl - 25x10(4)

 

[ASUThermo]

01/01

Squat:

135x5(2)
225x5
305x8(4)

SDL - 235x9(4)
Cable Row - 100x10(4), long bar
- Lunge - 9(4)

Core and DB Curls

 

[ASUThermo]

01/02

Bench Press:

45x10(3)
135x10
205x10
227.5x10(5)

DB Floor Press - 65x15(3)
Pulldown - 80x15(4), palms facing eachother
- DB Curl - 25x10(4)
- Cable Triceps - 80x10(3)
- Rear Delt Fly - 15x10(4)
- Deadbug

 

[ASUThermo]

01/03

Deadlift:

225x5(2)
315x3(2)
360x7(2)
390x5(2)

Squat: Paused reps.

45x8(2)
135x5
225x5
295x5(4)

Cable Row - 110x10(4)
GHR - 5(2)

 

[ASUThermo]

01/05

Bench Press: 3 down, 3 count pause.

45x10(3)
135x10
225x5
240x4(5)

Pulldown - 80x10(5), palms facing eachother, 3/3 eccentric/bottom
Press - 95x8(4)
- Bar Curl - 55x10(4)
- Lat Raise - 15x10(4)

 

[ASUThermo]

01/07

Squat: High Bar

135x8(2)
225x8
295x5
320x8
300x8
277.5x10

Bench Press: Stayed pain free with 225.

45x10(3)
135x8
185x6
225x6(2)
225x8

DB Bench - 65x8(3)
Lunge - 30x10(3)
- Rollout - 12(2)
- Cable Row - 90x12(2), chin grip

 

[ASUThermo]

01/08

Deadlift:

225x5(2)
315x5
317.5x5(3)
367.5x5(3)

Pullup - 5(3)
Standing Leg Curl - 15(3)
Hammer Curl - 25x15(4)
- Triceps Pressdown - 80x15(4)

 

[ASUThermo]

01/09

Squat: Pause.

135x5(2)
225x3
315x3
365
392.5x3
355x4(2)

Bench Press: Spoto press, 3 down. Shoulder still banged up, keeping it light.

45x10(3)
135x8(2)
185x5(4)

Lunge - 25'sx8(3)
1 Arm Pulldown - 80x10(3)

 

[ASUThermo]

01/14

Deadlift:

225x5(2)
315x3
365x2
405
430x8
387.5x8

Squat: High Bar/Paused

165x4
235x4
307.5x4(2)

Cable Row - 110, 125, 140(3) x10, close attachment
Lunge - 35's x6(2)
Bar Curl - 75x8, 67.5x8(5)
- Airdyne 20s(5)

 

[ASUThermo]

01/15

Bench Press: 31X

67.5x20
135x8(2)
185x8
225x8
255x8
232.5x8(2)

1ADBMP - 35x8(5)
Pullup - 2,3,3,4,4,4
Rollout - 8,7,6,5
- Airdyne - 15(4)

 

[ASUThermo]

1/16

Squat:

135x5(2)
225x5
315x3
365x3
385x3
405x3(3)
365x3(3)

GHR - 5(2)
BOR - 205x6(4)
SDL - 205x8(3)
- DB Curl - 35x10(4)

 

[ASUThermo]

01/18

Bench Press:

45x20
95x10
135x10
185x10
225x5
275x4(4)

DB MP - 35x10(4)
Pulldown - 90x10(4)
Rollout - 6(3)
- Rear Delt - 15x10(3)

 

[ASUThermo]

1/19

Squat:

45x10
135x5(2)
225x3
315x2
385x2
435x2
465x2

Bench Press: Close Grip

45x10(2)
135x10
185x10
225x10(2)

Deadlift:

225x5
315x3
345x3(3)

DB Curl - 35x10(2)

01/21

Deadlift:

225x5(2)
315x2(2)
405x2
427.5x2(2)
435x3
455x2
435x8, straps

Squat: Beltless, paused

135x5
225x5
315x4(4)

Cable Row - 100x10, 125x10, 155x10, 140x10(3)
-Lunge - 35x6(3)
Air Dyne - 25s(5)
- Bar Curl - 75x10(5)

 

[ASUThermo]

01/22

Bench Press: 31X

75x15(2)
135x10
185x10
205x10
215x10(5)

Pullup - 4(5)
- 1ADBMP - 35x12, 10(2)
Rollout - 12(3)
- Plate Raise - 10x12(3)
Upright Row - 45x12(3)
- Face Pull - Red Band x 20(3)

 

[ASUThermo]

1/23

Squat:

135x5(2)
225x5
315x3
385x3
405x3(6)
385x3

GHR - 4(3)
BOR - 185x8(4)
SDL - 185x10(3)
- 1ADB Curl - 35x8(3)

 

[ASUThermo]

01/24

Left shoulder was very crappy. Face Pulls and shoulder rehab stuff.

 

[ASUThermo]

01/26

Squat:

45x5
135x5(2)
225x5
315x5
405x2
442.5x2
475x2
407.5x2(2)

Shoulder stuff
Shrugs - 185x12(3), pause at top

 

[ASUThermo]

01/28

Airdyne - 25cal

Deadlift:

185x5(2)
315x3
405x4(3)

Squat: Paused, beltless.

135x5
225x5
315x3(4)

Cable Row - 125x10(2)
Bar Curl - 45x10(2)
Hammer Curl - 35x8(2)
Lunge - 8(3)

 

[ASUThermo]

01/29

Airdyne - 30cal

Bench Press: Close grip, 322

45x10(3)
95x5
135x5(3)

Shoulder stuff for about 45 minutes