Nu'Keese vs. A Lawyer

[ASUThermo]

@Rigg9 @rikwebb

Thanks guys!

11/15 - Wed

Bench Press: Wanted to see if I could hit 202.5 after the easy 197.5 3rd from the meet, hit it, it was tough but based on comparing some of the lifts I think we peaked perfectly and 205 or 207.5 would have been there in the 11th.

155, 170, 185, 195, 202.5 called it there, would have went for 207.5 for a gym PR, but this was tough.

Pulldows
Cable Rows
Leg Raises

11/17 - Fri - Office

Pulldowns, sets of 8 up to 135(4)

Bench Press:

315x3(3)
355

Chest Machine - 3 sets of 12
Close Grip Supine Pulldown - 135x8(3)

Wanted to hit SSB and Dead on Sunday when I got back from CT but neck was trashed.

 

[ASUThermo]

11/20 - Mon

Pulldown - 15-9, 125x9(4)

Bench Press:

145x5(2)
Close Grip
120x8

Cable Row - 140x12
Decline Situp - 8(2)

 

[ASUThermo]

11/22 - Wed - Office

Bench Press: 1 finger in.

335x3(2)

Pulldown - sets of 6 from 100 to 167.5(2)
Dip - 6(3) assisted, forgot weight
Cable Curls - 6 sets of 12 from 80-110(3)
Shoulder Machine - 3 sets of 12 forgot weight

 

[ASUThermo]

11/24 - Fri

Cleaned the gym up a bit.

Deadlift:

120x3

Bench Press:

160, 175, 185
Close Grip
135x6

Pulldowns
Decline Situp

 

[ASUThermo]

11/27 - Mon

Pulldowns, up to 125x8(3)

Bench Press:

150x7
162.5x3(2)
150x7
Close Grip
130x10(2)

Leg Raise - 15(2)
Cable Row - 155x8(2)
DB Curl - 30x10, 35x8(3)

 

[ASUThermo]

11/28 - Tue

SSB:

142.5x3(3)

Deadlift:

157.5x3(3)

 

[ASUThermo]

11/29 - Wed

Pulldowns

Bench Press:

157.5x5
170x2
157.5x5
Close Grip
137.5x8(2)

Cable Row - 155x5(3)
DB Curl - 35x8(2)
Decline Situp - 8(2), up 1 peg

 

[ASUThermo]

11/30 - Thu

SSB:

152.5x3(3)

Deadlift:

170x2(4)

Decline SU - 8(2)
GHR - 5(2)

 

[ASUThermo]

12/01 - Fri - Office

Supine Pulldowns, 6 sets of 8 to RPE 7
Shoulder Machine - 55x12(4), super easy and controlled

Cable Curl - 110x12(3), 130x8
Triceps Kick - 30x12(4)

Incline Curl - 20-35x8
90 Deg Front - 10(4)

Rev Cable Fly - 12s(4)
1 Arm DB Preach - 8s(4)

Elbows and shoulders felt great after this.

 

[ASUThermo]

12/02 - Sat

Bench Press:

165x3
175, 185
165x3
Close Grip
145x6(2)

Pulldowns, Cable Rows, Cable Biceps, Cable Triceps

 

[ASUThermo]

12/04 - Mon

Bench Press:

155x7
167.5x3
155x7
Close Grip
135x13 PR, 10

Pulldown, cable row, cable curl, triceps cable, hammer curl, decline situp

 

[ASUThermo]

12/05 - Tue

SSB:

152.5x4
162.5x4
172.5x4

Deadlift:

175x3(3)

Decline Situp - 10(2)
GHR - 6(2)

 

[ASUThermo]

12/06 - Wed

Leg Riase - 12(2)

Bench Press:

162.5x5
175x2
162.5x5
Close Grip
145x12
145x4

Pulldowns
Cable Row - 155x8(4)
Cable Curl - 50, 60, 70x8
ADB Curl - 35x10
Leaning Front Raise - 15x8(2)

 

[ASUThermo]

12/08 - Fri - Office

Supine CG Pulldowns, Shoulder Machine, OH Triceps Cable (across), Cable Curl

12/10 - Sun

Pulldowns

Bench Press:

170x6
185
Close Grip
150x11 PR

 

[ASUThermo]

12/11 - Mon

Bench Press:

157.5x7
170x3
157.5x7
Close Grip
137.5x13 PR, 7

Accessories

12/14 - Thu - Top Shelf

Bench Press:

165x5
180x3
165x7 @ 8.5?
Close Grip
147.5x10(2)

Pulldowns, cable rows, cable curls, cable triceps

 

[ASUThermo]

12/18 - Mon

Bench Press:

165x6
177.5x3
165x6
Close Grip
152.5x7(2)

Pulldown - 110, 125, 140 x8
Cable Row - 155x8(3)
Std DB Curl - 20x12(3)
Front Raise - 10x12(2)
Cable Triceps - 40x15
Cable Curl - 60x10(2)

 

[ASUThermo]

12/21 - Thurs

Pulldown - 15,12,9, 125x8(5)

Bench Press:

172.5x4
185
172.5x4
Close Grip
160x8 PR
160x2

 

[ASUThermo]

12/23 - Sat

Bench Press:

180x3
170, 182.5, 192.5
Close Grip
167.5x6 PR

Christmas - Mon

Bench Press:

167.5x9 PR
180x3
155x10 PR

12/28 - Thu

Bench Press:

187.5x2
175x4(2)
Close Grip
162.5x5(2)

12/30 - Sat

192.5x3 PR
180x5
Close Grip
170x5 PR

01/01 - Mon

170x4, hit the rack a couple times
170x7
182.5x3
Close Grip
160x9 PR

 

[ASUThermo]

01/04 - Thu

Bench Press:

170
190x3
175x7 PR, but super gross
175x2
Close Grip
162.5x8 PR

Pulldown - 70, 90, 110, 125, 140(3) x8
Cable Row - 155x6, 170x6(3)
DB Curl - 15, 17.5, 22.5x10
Front Raise - 12.5, 17.5, 22.5x10
Goblet Squat! - 20kg x8(2)

 

[ASUThermo]

01/06 - Sat - Topshelf 2nd Annual Martinez Mock Meet

Bench Press: Probably should have gone for 205, but was egged on for the PR attempt. Under tons of fatigue 200 moved better than ever.

45x12
75x8
95x5
120x3
145x2
175

187.5
200
207.5x

Rep Work
175x3
Close Grip
175x5 PR