Nu'Keese vs. A Lawyer

[ASUThermo]

04/24 - Sat

Pause Sqaut - 140x2(10)
Roll out- 10(4)
Face Pull - 40x12(4)
Hammer Curl - 25x12(4)
DBMP - 15x12(4) super slow

 

[ASUThermo]

4/26 - Mon

Bench Press: Right shoulder and left elbow still annoying.

20x15(2)
70x8
105x6
115x8(2)
115x10

1ADBM - 35x12(3)
Pulldown - 100x12(5)
90° Raise - 15x12(3)
Triceps - 100x12(2)

 

[ASUThermo]

04/27 - Tue

Deadlift: Belt on 205

75x5(2)
125x3
170
205(5)

Squat: Beltless high bar 310.

20x8
75x3(2)
120x3
140x3(6)

Bar Curl - 35x8(4)
- Roll Out - 12(3)
Step Up - 8(3) each leg
Cable Row - 100x12(2) supine
- AHC - 25x10(2)

 

[ASUThermo]

04/28 - Wed

Face Pull - 40x12(4), low cable

Bench Press: Beltless, middle finger on knurling inside the ring.

35x15(2)
75x6
95x6
115x6
125x5(4)

DB Row - 75x10(3)
- Press - 30x10, 40x10(2)
Rear Delt - 5k x12(3)
- Front Raise - 5k x12(3)

 

[ASUThermo]

04/29 - Thu

SSB: Belt.

Bar x8
Bar +35x6
Bar +75x6
Bar +95x6(2)

Deadlift:

125x3(2)
170(2)
185x2(5)

EZ Bar Curl - Bar +25x10(4)
- Cable Row - 110x12(3)
Roll out - 10(4)
- ADBC - 25x10(3)

 

[ASUThermo]

4/30 - Fri

Face Pull - 40x12(3)

Bench Press: Middle finger just inside ring, paused, short rest periods.

20x15(2)
70x6
100x3
125x3(7)

BOR - 70x10(5)
DB Bench - 75x10(3)
Rear Delt/Side Raise - 15x10(3)

 

[ASUThermo]

05/01 - Sat

Squat: Pause, beltless.

20x8(2)
75x5
105x3
135x3
155x2
170x3(6)

Deadlift: Beltless.

125x3
150x2
170(6)

 

[ASUThermo]

05/03 - Mon

Bench Press: Right shoulder acting up, kept the weight lighter and set up the pullup bar.

20x15(3)
70x5
100x5
120
105x5(6)

Pullups - 5(4), V grips, 2 each direction
- Lat Raise - 15x12(3)

 

[ASUThermo]

Star Wars - Tue

Squat:

20x10(2)
75x6
125x3
155, 185, 197.5
137.5x8
SSB Squat
132.5x6

RDL - 120x6, DOH
DL Beltless - 157.5x3(2)

05/05 - Tue

Bench Press: Middle finger inside rings.

20x15(3)
70x8
105x5
120
125x5(2)
127.5x10
Board Press, long pauses, middle finger inside rings
127.5x8(2)
Comp Grip 3 Ct Pause
102.5x3(2)

BOR - 102.5x5(2)
Wide Grip Pull Up - black band x6(2)
Hammer Curl - 35x12(2)

 

[ASUThermo]

05/10 - Mon

Deadlift: Belt on 215 and on.

120x3(3)
147.5x3
167.5x3
190x3
215x5
237.5(3)

SSB GM - 10(3)

Press:

20x10
35x5
42.5x5
47.5x5

Pullup - V Grip/Purple - 9,8,8
Bar Curl - 35x6(4)
Side/Front Raise - Collar x10(2)

 

[ASUThermo]

05/12 - Wed

PT

Initial assessment, and 2 exercises.

Massage, rom work
Lat stretch on table - 12(2)
OH Reach - Yellow band x12(2)

05/13 - Thu

Bench Press:

20x15(3)
70x8
100x4(4)

BOR - 75x6(5)
DB Curl - 25X10(3)

 

[ASUThermo]

05/14 - Fri

Deadlift: Beltless, DOH

75X5(3)
125X5
155X2(6)

Hammer Curl - 35x15(3)

 

[ASUThermo]

05/17 - Mon

PT

In between mowing
SSB - 8(8)
Lunge - 8(3)
Leg Raise - 20(3)

 

[ASUThermo]

05/19 - Wed

PT

Bench Press - 55x8(6)
EZ Curl - Bar +20x10(6)

 

[ASUThermo]

5/20 - Thu

Squat: Placing bar a little higher than normal.

20x8(3)
75x8, 1
125x3
165x3(6)

Deadlift: Sumo

125x3
165x2(3)

Reverse Crunch - 20(3)

 

[ASUThermo]

05/21 - Fri

Bench Press: Minimal pain, more dull than anything.

20x15(2)
55x8
75x6(2)
Close Grip
85x6(2)

EZ Curl - +20x15(4)
Pulldown - 100x12(3)

05/22 - Sat

Mowed

SSB:

27.5x8(2)
77.5x6
107.5x6
122.5x6
135x2(6)

Deadlift:

125x3(2)
170x2
195x2(6)

 

[ASUThermo]

05/25 - Mon

PT

Bench Press: No belt.

25x15(2)
70x8
100x6
120x3
140
Close Grip, long pauses
120x2(6)

EZ Curl - +25x12(5)
BOR - 120x2(6)

 

[ASUThermo]

05/25 - Tue

SSB:

27.5x8(2)
77.5x5(2)
107.5x2
127.5x2
135x2
145x2
157.5x3(6)

Deadlift: DOH, Beltless

120x3
160x2(6)

Leg raises - 25(3)

 

[ASUThermo]

05/26 - Wed

Mowed

Bench Press: Some discomfort so stopped early.

20x15(3)
70x8
100x5
125
142.5(2)
Close Grip
135x3

Airdyne - 18 minutes

 

[ASUThermo]

05/27 - Thu

PT

Squat: Index on rings, bar at base of upper traps.

20x8(3)
70x3
100x3
130x3
150x3(5)