Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

12/09 - Friday

Bench Press:

145x5
160x4
175x3
155x3

Pulldown - 110x8(5)
Cable Triceps - 50x12(3)
- Lat Raise - 15x12(3)
- Bar Curl - 20, 30, 35 40 x8
Hammer Curl - 25x10(3)

 

[ASUThermo]

12/10 - Sat

Long day of spotting and loading.

Squat:

150x3
165x3
180x3
195x3
210x3

Deadlift:

125x3
175x3
195, 215
235(2)
235x3

BSS - 10(3)
Cable Row - 140x8(2)

 

[ASUThermo]

12/12 - Mon - Office

Pulldown - 167.5x6(4)

Bench Press:

317.5x3
365x3
352.5x3
352.5x6

Dip - 20, 15, 10
- Standing Cable Lat - 50x20, 15, 10
Cable Curl - 150x9(3)
- OH Triceps - 50x9(3)
Lat Raise - 15x15(3)
- ADBC - 20x15(3)

 

[ASUThermo]

12/13 - Tue

Squat: 46 Cent, Old THPs

180x3
205x3
Add suit
227.5x3
Add wraps
250x4
265x2

Deadlift: 10mm inzer.

175x3 DOH
195x2
227.5x3(4)

BSS - 10(4)

 

[ASUThermo]

12/14 - Wed

Bench Press: 54 SK

155x2
Add Shirt
180x4
200x4
212.5x2
Close Grip
130x4
155x4(3)

Cable Row - 125, 140, 155, 170, 185 x8
- Hammer Curl - 25x12(4)
Lat Raise - 15x12(3)
- Face Pull - 50x12(2)
- Tricep Cable - 50x12(3)
- High Curl - 50x12(2)

 

[ASUThermo]

12/15 - Thu - Office

BOR - 115x8(3)

Squat:

115x8
205x6
272.5x4
340x3
Add Belt
405x3
455x3(3)
455x6

Deadlift: Hook grip.

265x5
355x3
445
462.5(6)

Leg Press - 202.5, 237.5, 257.5 x8
- Back Extension - 30x8(2)
Leg Raise - 12(4)

 

[ASUThermo]

12/17 - Sat

Squat: Inzer sleeves, 46 Cent.

207.5x3
222.5x3
247.5x3
257.5x3

Bench Press:

55x8
105x6
130x3
155, 167.5, 177.5, 184
Add 52 Super Katana Low
2 Board
205x3
215x3
1 board
215x2

Deadlift: Max DL

205, 220, 235, 250, 268.5

 

[ASUThermo]

12/19 - Mon

Squat: Straps down 46 cent, no sleeves or wraps.

212.5x3(3)

BSS - 12(3)

12/20 - Tue - Office (AM)

Pulldown - 70-145x8, 160x8(3)

Bench Press: 2 ct pause on last rep of each set.

95x12
172.5x8
265x4
315x3
365x4
352.5x4(3)

Cable Curl - 100, 110, 120 x10 130x10(3)
- Triceps Cable - 50x10(5)
- Lat Raise - 10, 15 x10, 20x10(3)
Leg Raise - 15

 

[ASUThermo]

12/21 - Wed

Deadlift:

177.5x2(8)

12/22 - Thu

Bench Press: 52 Super K

130x5
142.5x5
155x5
167.5x5
177.5x2
Add Shirt
200x4 - 3 Board
215x2 - 1 board
220
Close Grip
137.5x5
155x5
167 x5 PR

 

[ASUThermo]

12/23 - Fri

Squat: 46 SUPER Centurion, medium tightness on old THP wraps.

200x3
222.5x3
245x2
270x3 PR

12/24 - Christmas Eve AM

Bench Press:

160x3
170x4
160x3(2)
160x4, miscount :\
160x3
Close Grip
135x4(2), long pause

Cable Row - 125, 140, 155, 170(2) x10
- Triceps Cable - 50x12(3)
Lat Raise - 15x10(4)
- Hammer Curl - 30x12(4)

12/24 - PM

BOR - 60x8(3), 110x6

Deadlift:

110x5
160
195(2)
205
215(7)

 

[ASUThermo]

12/26 - Mon

Bench Press:

20x15(3)
70x8(3)
120x3
145x3
160x5(6)
1 Board in 54 SK
177.5x3
195x3

Face Pull - 50x15(2), 60x15(2)
- Triceps Cable - 50x10(3), 40x12
- Cable Biceps - 50x15(3), 60x15

 

[ASUThermo]

12/27 - Tue - TopShelf

Squat: 46 Super, Old THP.

20x8
75x6
125x4
160x3
195x2
Add Suit
230x2
Add Sleeves
255x2
Sub Wraps
277.5x2 PR
290x2 PR

Deadlift:

105x5, pendlay row
145x5
185x3
225x4
245x3

 

[ASUThermo]

12/27 - Wed

Bench Press: Long pause on last reps.

20x15(3)
45x12
70x8
95x6
120x4
145x3
157.5x3
166x3(5)

Pulldown - 80, 100, 125 140(4) x8
Cable Triceps - 40x12(4)
- Lat Raise - 15x12(4)
- DB Curl - 25x12(4)

 

[ASUThermo]

12/30 - Fri

Squat: 46 Centurion for set of 10.

20x8(3)
75x8
110x3
150x3
185x3
205x3
225x3
205x3
Add suit
210x10

Deadlift:

120x3
170x3
205x3
225(2)
205x3(4)

 

[ASUThermo]

12/31 - Sat

Bench Press:

172.5(2)
172.5x3
1 Board - Add 54 SK
185x3
195x3(2)

01/01 - Sun

BOR - 70x10(2), 105x8

Deadlift: Beltless.

162.5x2(8)

Goblet Squat - 35x10(3)
Lunge - 12(3)

01/02 - Mon

Bench Press:

165x4
175, 182.5
170x5
Add 54 SK
190x3(2)
195x3
205, 212.5

Cable Biceps - 40x15
- Cable Triceps - 40x12(3)
- Lat Raise - 15x12(3)
Bar Curl - 35x6(5)

 

[ASUThermo]

01/03 - Tue - Top Shelf

Squat: 46 Super Centurion, 44 will arrive next week, will transition to the 44 Centurion for 1 or 2 weeks then switch to the 44 super full time for the Arnold. Should have gone for a PR in the 295-300 range, but Rob was there so had to go for the 666.

75x8
115x5
160x3
195x3
Add Suit
225, 255
Straps up, wraps
285, 302.5 PR at RPE 10.

 

[ASUThermo]

01/04 - Wed

Bench Press.

175x3
Add 52 SK LC - 2 board
190x3
205x3
210x3
Sub all, Close Grip
125x4(4)

Bunch of accessories.

01/07 - Sat - Iron Religion

Bench Press:

325x5
375x3
405
335x4(3)
335x8

DB Incline - 80x12(3)
- CS Row Machine - 180x12(3), 230x12(2)
Cable Row - ?x12(3)
1 A Cable Triceps - ??x12(3)
- Cable Curl - ??x12(3)
Lat Raise - 17.5x12(3)
- Hammer Curl - 25x12(3)

 

[ASUThermo]

01/14 - Sat
Have a lot of rust to shake off after vacation/getting sick

Deadlift:

155x4(4)

Squat:

140x4(4)

 

[ASUThermo]

01/15 - Sun

Bench Press: Comp paused each rep.

105x4
112.5x4(3)
120x4

Pulldown - 110x6(5), paused at bottom

 

[ASUThermo]

01/16 - MLK

Squat:

167.5x3(4)

Deadlift: Wore SBD XL sleeves and old Inzer 10mm.

185x3(4)