Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

09/02 - Tue

Squat: So far so good. L SBD sleeves.

150x5
170x5
192.5
160x5
150x5(2)

NG Pulldown - 90, 100, 110 x12

Bench Press: Little aches and pains still going on in just about every joint involved. Might have to drop the intensities a bit for a while.

152.5x5
172.5
160x5
145x5(3)

Cable Row - 125x12(3)
Hammer Curl - 12.5x20

 

[ASUThermo]

09/03 - Wed - Office

Pulldown/Chest Press...some sets of 12 to get a little warmup before NG

NG Bench (Middle Inside Ring):

275
315x3
365
330x3
345x3

Cable Curl - 100, 110, 120, 110 x20
- Rope Triceps - 90x15(3)
Rev Cable Fly - 30x12(3)
- Incline DB Curl - 25, 30 x12
- Lat Raise - 15x12(2)

Home

Deadlift:

90x5
140x3
165
190x5
210, 225
190x5

Roll Out - 15(3)

 

[ASUThermo]

09/04 - Thu - Office

Leg Press - 160, 175, 190, 205 x10
Leg Curl - 100, 115(2) x12
- Leg Ext - 107.5, 122.5, 130 x12

Topshelf

Pause Squat: No sleeves.

130x3(5)

Bench Press:

145x6
165x4
177.5
145x6(3)

 

[ASUThermo]

09/05 - Fri - Office

Cable Curl - 100, 110, 120, 130 x14
- Rope Triceps - 80x15(3)
Lat Raise - 15x14(3)
- Incline Curl - 25x12(3)
- Rev Cable Fly - 20x13(3)

09/06 - Sat

Pause Squat: Cruising.

150x4
175, 205
160x4
150x4

Bench Press: Right shoulder still cranky, but moved great on camera.

145x3
152.5x3
160x3
175

Deadlift: Full reset on all reps.

100x3
150x2
175x5
195, 215, 230
165x5

Cable Row (done for upper back, pulled to pecs) - 100x15(3)
- Roll Out - 15(3)

 

[ASUThermo]

09/08 - Mon - Office

Band PA
Pulldown - 85x12, 100, 115,130,145,160,175(2) x10

CG Bench: Calling NG with pinky in ring CG now.

252.5x8
270x8
287.5x8
365

1A Cable Row - 100x12(3)
- Chest Press Machine - 137.5x12, 160x8, 137.5x12
Cable Curl - 100, 110(2) x20
- 1A OH Triceps - 30x14(3)
Incline DB Curl - 25x13, 30x12(2)
- Lat Raise - 12x20(3)
- Band PA - Red x20(3)

Home

Deadlift: Straps

100x5
150x2
170x5(2)

Roll Out - 16(2)

 

[ASUThermo]

09/09 - Tue

Band PA, doing these frequently feels like it is bringing up the upper back tightness on bench and squat.

Squat: Left elbow discomfort is creeping back. Tried talon grip and it felt great, don't think it is legal but will confirm Thursday.

50x5(3)
100x4
150x3
160x5
180x5
195, 207.5
170x5
160x5(2)

Shut down bench after 1 set of 155, will try again tomorrow.

 

[ASUThermo]

09/10 - Wed - Office

Chest Press - 85x15(2)
Rev Grip Pulldown - 100-160x8

NG Bench Press:

325x3
340x3
355x3
370

Rope Curl - 100, 110, 120 x16
- OH Cable Triceps - 30x14(3)
Lat Raise - 15x12(2)
- Band PA - Red x15(2), done on incline bench
- Incline DB Curl - 25x12, 30x12

Home

Deadlift: Full reset on work sets.

100x5
150x2
205x5
220, 235
185x5

Decline Situp - 10(2), wanted to give the soulders a break from roll out.

 

[ASUThermo]

09/11 - Thu - Office

Leg Press - 85x15(2)

Pause Squat: No sleeves.

95x5(2)
205x3
315x3(5)

Cable Row - sets of 12, forgot the weight. Used the twin handles, thumbs up/out, focused on the squeeze.

Leg Press - 175, 197.5, 220, 242.5 x10
Leg Curl - 115x12, 122.5x12, 115x12
- Leg Ext - 122.5x12, 137.5x12, 145x12

Topshelf

Bench Press:

70x10
120x5
150x6
170x4
185
150x6(3)

 

[ASUThermo]

09/12 - Fri - Office

Rev Grip Pulldown - 100x10, 115, 130, 145 x8
- Rev Cable Fly (22) - 20x15(3)
Cable Curl - 110, 120, 130, 110 x14
- 80x14(3)
Lat Raise - 15, 17.5, 20 x12
- Incline DB Curl - 25x10(2), 30x10

 

[ASUThermo]

09/13 - Sat

Squat: Pause, old XL SBDs

160x4
180, 197.5, 215
167.5x4(2)

Deadlift: Full reset.

180x5
190x5

Bench Press:

150x3
157.5x3
165x3

Roll out - 15(2)
Some light cable row and band PA

 

[ASUThermo]

09/15 - Mon - Office

Supine Pulldown - 100-145x8, 160x8(3)

NG Bench:

257.5x8
275x8
290x8

Chest Press - 130x12, 160x8, 145x12
Cable Curl 110, 120, 130 x16
Rope Triceps - 80x12(3), these felt great

Ran out of time for everything else, woke up feeling great though. Will move missed DL work to Sat.

 

[ASUThermo]

09/16 - Tue - Topshelf

Squat: Right adductor/glute issue came back a little bit during 190x5. Might not have been warmed up properly. Slight discomfort the following AM.

60x5(2)
105x4
135x2
165, 185, 205, 217.5
190x5
180x5, called it after this

Bench Press: On calibrated lb. plates.

155x8
265x5
347.5x5
397.5
365x5
335x5(3)

Band PA.

 

[ASUThermo]

09/17 - Wed - Office

NG Bench Press:

330x3
345x3
360x3
375

CG Pulldown - 100-175 x8
Chest Press - 100x20(2)
Rope Curl - 100, 120(3) x15
- OH Triceps - 30x13(3)
Lat Raise - 17.5x12(3)
- Incline DB Curl - 30x8, 35x8, 30x10
- Band PA - Red, Blue(2) x15, on incline bench

Home

Deadlift: Had a tough time getting loose. Took a 10kg jump from last week, probably should have been 5 or 7.5.

100x3(5)
150x2
170, 200
215x5, full reset

Roll Out - 16(3)
Band PA

 

[ASUThermo]

09/18 - Thu - Office

Leg Press - 92.5x16(2)

Pause Squat: Worked to 325, and called it. Filmed a bunch of triples with 205 from various angles to see what's going on with a possible imbalance/shift.

315x3
325
205x3(5)

1 Arm Cable Row - 80, 100 x15
Single Leg Press - a bunch of sets of 12, set up with opposite foot on frame of seat.
Leg Curl/Leg Ext - just a bunch of sets to near failure with 12-15 reps.

Topshelf

Bench Press:

70x8
120x3
160
172.5x4
187.5
152.5x6(4)

Band PA

09/19 - Fri - Office

Cable Curl - 100-150x12
- Leg Press - 10, 25, 40 x20, lots of single leg sets of 8 with 10
Lat Raise - 15, 17.5, 20 x15
- BSS - 8, 10, 12(2)

 

[ASUThermo]

09/20 - Sat

Deadlift: Adductor/hip were feeling great.

100x3(4)
150x2
200, 220, 240
200x5(2), normal rep work

Decided to give body a break and laid off bench and squat.
Everything feels improved Monday AM.

 

[ASUThermo]

09/22 - Mon - Office

Rev Grip Pulldown - 115, 130, 145, 160 x8

CG Bench:

245x7
260x7
275x7

Chest Press - 145x10, 160x8
- Cable Curl - 100x14(3)
- OH Triceps - 20x14(2)
Incline DB Curl - 25x12(2)
- Lat Raise - 12, 15 x14

Home

Deadlift:

155x5

Roll Out - 15(2)

 

[ASUThermo]

09/24 - Wed - Office

NG Bench:

315x3
330x3
345x3

Pulldown - 100, 122.5, 145, 160 x8
Chest Press - 115, 130 x15
Rope Curl - 100, 110(2) x13
- Leg Press - 70, 100, 130, 160, 190 x8, used foam pad on back to get more ROM.
Lat Raise - 17.5, 20 x12
- Incline DB Curl - 30x10(2)
Single Leg Press - 10x12(3)
Leg Curl - 85, 100 x12
- Leg Ext - 100, 115 x12

 

[ASUThermo]

09/26 - Fri

Squat:

182.5x2(3)

Bench Press:

150x2
160x2
165x2
170x2

Cable Row/Roll Out

 

[ASUThermo]

09/29 - Mon - Office

CG Bench: Sets should have been 315x5.

315x4
365x4
315x6

NG Pulldown - 100, 130, 160, 175(3) x8
Chest Press - 145x10, 175x7, 160x10
Cable Curl - 100, 120(3) x15
- OH Triceps - 20x14(2)
Lat Raise - 15, 20 x15
- Incline DB Curl - 25x12(2)
- Rev Fly (17) - 20x15(2)

 

[ASUThermo]

09/30 - Tue

Squat: Hip was OK. BW, BSS and a few sets with 50kg.

160x4
185x4
200
160x4(3)

Bench Press:

155x5
170x3
155x7
155x6

Deadlift: Cluster

195(5)
190(5)

1 leg hip thrust - 8(4)