Nu'Keese vs. A Lawyer

02/27

Squat:

95x6
185x5
275x3
345x3
395x3(5)

BOR - 185x8(4)
Cable Curl - 80x20, 90x15, 100x12, 110x10
- Leg Curl - 70x12(2), 10(2)
Cable Crunch -120x15, 150x12, 10
Hammer Curl - 35x15, 12
Rear Delt - 20x12, 10
 
02/28

Airdyne - 40cal
Shoulder stuff

Bench Press:

45x15(3)
95x15
135x10
185x5
225x5
255x3(3)

Tricep pressdown - ???x12(2)
 
03/03

Airdyne - 50cal
Shoulder stuff
Lunges

Squat:

135x5(3)
225x5
295x3
335x3(6)

High Pulldown - 100x10(2)
Cable Row - 100x10(2)
Rollout - 8(2)
DB Curl - 35x10(2)
 
Last edited:
03/04

Airdyne - 40cal
Roll Out - 6(2)
Rear Delt - 15x8(2)
NG Pulldown - 100x8(2)

Squat:

45x10
135x6(2)
225x3
315x3
365
415x3(4)

Deadlift - 325(10), doh
 
03/05

Airdyne - 40cal
shoulder stuff

Bench Press: Nothing.

45x10(3)
95x15
135x10
185x8
225x3
245x6(2)

NG Pulldown - 100x10(3)
 
03/11

Squat: Beltless, paused.

95x8
185x6
275x4
345x3
395x3
355x3(5)

Press:

95x3
115x3
125x3
135x3
145x3(3)

RDL - 255x6(4)
Lat Pulldown - 145x10(3)
DB Curl - 30x10(3)
 
03/12

AirDyne - 60cal

Bench Press: RPE 6, add belt and wrist wraps next week.

45x15(3)
95x12
135x8
185x6
225x3
275, 305
Spoto Press
255x3(5)

Tricep Extension - 110x10(3)
 
03/14

Airdyne - 60cal

Deadlift:

255x5
315x3
365x2
405
455x2
405x2(5)

Press - 135x3(2)

Squat:

135x8
205x3
255x3
305x3
345x3(3)

Cable Row - 110x10(3)
Hammer Curl - 35x12(2)
 
03/15

Airdyne
Shoulder stuff
Rear Delt Raise - 15x10(4)

Bench Press:

45x10(3)
135x8
205x3
255x3
285x3
255x3(4)

Squat: Pause, beltless.

135x5
225x3
315x3(2)

Skull Crushers - 65x10(3)
Hamstring curl - 10(3)
 
03/18

Pulldown - 147.5x9(4)

Squat:

135x6
225x4
345x3
385
405x4
380x4(5)

Press - 147.5x4(3)
RDL - 325x7(3), straps
DB Curl - 35x10(3), pause at top
GHR - 6(2)
Gripper - .5x6(3)
 
03/19

Shoulder stuff
Rollout - 5(2)
Gripper - .5x5(2)

Bench Press: Just wrist wraps and shoes, add belt and knee sleeves next week.

45x15(3)
135x8
225x3
275, 315
Spoto with pause
265x4(5)

Triceps Ext - 125x10(3)
Lat Raise 15x10(3)
 
03/21

Shoulder stuff
Rollout - 6(2)

Deadlift:

225x5(2)
315x3
405x2
475x3
435x3(5)

Press:

55x8
95x4
115x2
132.5
140x4(2)

Squat:

140x5(2)
255x4
325x2
385x4(3)

Cable Row - 125x10(3)
Hammer Curl - 35x10(3)
 
03/22

Shoulder stuff
Rollout - 6(2)
Face Pull - 30x30
Rear Delts - 15x12(3)

Bench Press:

45x10(3)
135x6
225x3
275x2
300x4
275x4(4)
Close Grip
185x10(3)

Squat: Pause with belt.

140x5(2)
255x3
325x2
345x4(2)

Hamstrings Iso - 10(3)

Treadmill on Wed and Sunday for about 1:10 total minutes, all at incline 6-12 at about 2.5
 
03/25

Shoulder stuff
Roll out - 7(2)
Face Pull - 30x30

Squat: Belt on 385 and on.

45x8(2)
135x5(2)
225x4
315x2
385
420x5
385x5(2)
370x5(2)

Press - 135x5(2)
Pulldown - 125x10(3)
DBC - 25x10(3)
GHR - 7(2)
 
03/27

Shoulder stuff, lots
Roll out - 7(2)
Gripper - .5x5(10) spread through workout

Bench Press: Belt on top single.

45x20(2)
135x12
225x3
275, 305, 345 @ 7
Spoto w/pause
275x5(4)

Triceps ext - 125x10(3)
Dead hang - 15s(3)
Lat Raise - 15x12(2), 25x6(2)
 
03/29

Shoulder stuff
Roll out - 7(2)

Deadlift:

255x3(3)
315x3
365x2
410, 455
490x4
420x4(5)

Press - 145x5(2)

Squat:

45x5
135x5
225x3
315x2
385x5(2)

Cable Row - 125x10(3)
Alt. Hammer Curl - 25x10(3)
 
03/29

Shoulder stuff
Roll out - 7(2)
Rear delt raise - 15x12(3)

Bench Press:

45x15(2)
135x12
225x5
275x2
315x5
290x5(4)
Close Grip
185x10(3)
 
04/01

Shoulder stuff
Roll out - 8(2)
Pulldown - 110, 125, 140(2) x8
DB Curl - 35x10(3), pause at the top, slow ecc.

Press:

45x8
75x5
95x4
115x2
135
155x5(2)


Squat:

45x5(3)
75x5
135x5(2)
225x3
315x2
385, 435
440x8 PR
 
04/02

Shoudler stuff
Roll out - 8(2)
Face pulls 30x25, 40x25

Bench Press:

45x25
135x8
225x3
295x2
345x5
295x5(4)

Rear delt raise - 15x15(3)
 
4/5

Squat:

405x5(3)

Press:

135x5(3)

Hamstring curl -55x15, 70x15, 85x15
Lat Pulldown - 100x10(3)
 
Last edited:
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