Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

10/01 - Wed - Office

Pulldown - 115x12, 130x10, 145,160x8, 175x12
Chest Press - 115x12(2)

NG Bench Press:

115x12
225x3
335x3
385
335x3

One Arm Cable Row - 110, 120, 130, 140 x8
Rope Curl - 90, 100, 110, 120 x12
- 1 Arm Rev Cable Fly - 20x12, 30x12(2)
Incline DB Curl - 30x10(2)
- Lat Raise - 20x12(2)

 

[ASUThermo]

10/02 - Thu - Office

Switching this to a "lower body" session with no barbell squats. May add a lunge, BSS, and or goblet squat to next week.

Leg Press - 25x20, 60x15, 115x10, 160, 190, 205 x8 - do 10s next week for work set
- RDL - 155x6(4)
1 Leg Leg Press - 10, 17.5, 25 x8 and 9 for the right
Leg Curl - 85, 100, 107.5 x12
- Leg Ext - 85, 100, 107.5 x12
Cable Adduction - 30, 40, 50 x15, can start at 50 next week

Topshelf

Bench Press:

165x4
175x2
165x4(2)

Band Pull Apart

 

[ASUThermo]

10/03 - Fri - Office

Wide Grip Pulldown - 100x15, 130x12(2)
- 1 Arm Preacher Cable - 30x15, 40, 50(2) x12
Rope Triceps - 90x15, 100x12(3)
- EZ Cable Curl - 100x12, 110, 120, 130 x12
Lat Raise - 25x10, 20x10(2)
- Hammer Curl - 30x8(2)
Rear Delt (bench) - 5, 10 x12

 

[ASUThermo]

10/04 - Sat

Deadlift: Some discomfort in the hip at the start, went away during sets with 190.

225x4
245
210x4
190x4(2)

Squat: Completely pain free (lower body) for the first time in over a year.

145x2
175x3
190x3
147.5x4(3)

Took a break for a few hours to watch the Yankees.

Bench Press:

175x2
185
175x2(3)

 

[ASUThermo]

10/07 - Mon - Office

Low Cable Row - 200x12(3), liking these as a WU for bench

CG Bench:

322.5x5
372.5x3
322..5x5

Chest Press - 160x10, 182.5x7, 160x10
- Pulldown - 160x10, 182.5x8, 160x10
Cable Curl - 110, 120, 130 x15
- OH Triceps - 30x12(3)
1 Arm Preacher - 60x10, 50x10
- Lat Raise - 17.5x15(2)
- Band PA - Blue x15(2)

 

[ASUThermo]

10/07 - Tue

Bench Press:

157.5x6
177.5x3
157.5x6(2)

Squat:

170x4
195x4
210
170x4(3)

Deadlift:

195x5
210x5

BSS - 8(3)
- GHR - 5(3)

 

[ASUThermo]

10/08 - Wed - Office

NG Bench:

342.5x3
385
342.5x3

Light Chest Press machine
NG Pulldown 160x10(3)
I forget the rest of the accessories

10/09 - Thu - Office

RDL - 155, 205, 245, 225, 205 x6
Leg Press - 47.5, 92.5, 130, 160, 190, 220, 205(2) x8, forgot to do 10's so added an extra drop
1 Leg Press - 25, 32.5(2) x8
- Back Ext - 8(2)
Leg Curl - 3 sets of 12
- Leg Ext - 3 sets of 12

Topshelf

Bench Press:

167.5x4
180x2
167.5x4(2)

 

[ASUThermo]

10/10 - Fri - Office

Arm and back accessories. All done pretty light, lack of sleep all week is kicking my ass.

10/11 - Sat

Only had time for bench, was exhausted after staying up with the guys for the Mariners game. Decided to keep everything light and or skip stuff until Tuesday with the busy weekend.

Bench Press:

177.5x2
185
177.5x2(2)

10/12 - Sun

Squat:

100x3(5)

10/13 - Columbus Day

Squat:

177.5, 190, 200
145x4(3)

Deadlift: DOH and beltless.

100x3(5)

 

[ASUThermo]

10/14 - Tue - Topshelf

Bench Press: Solid session on that shit bench.

160x6
180x3
160x6(2)

Deadlift: Full reset.

210x5
215x5

 

[ASUThermo]

10/15 - Wed - Office

Upper Body accessories

10/16 - Thu - Topshelf

Moving the NG work to this day, was able to use substantially heavier weights with the extra day of rest. I will move the CG work to Tuesday from now on also.

Bench Press:

170x4
190x2
170x4(2)

NG Bench:

170x3
190, 3 ct pause
170x3

 

[ASUThermo]

10/17 - Fri - Office

Back and upper accessories

10/18 - Sat

Squat:

175x3(5)

Deadlift:

220x2
242.5
220x4

10/19 - Sun

Bench Press: Kept it light on the single.

180x2(2)
192.5
180x2