Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

3/16 BW: 304

At Titus

Going to the Darkside

SBSQs:
BWx5
70x5
120x3
160x2
210x1
270x6 - 14 minute split
230x10 - 4 minute split

B:
45x10
95x5x2
135x3
185x2
225x1
255x1
295x5.5 - 18 minute split
255x8- 4 minute split

BBRows:
135x5
225x2
325x6 - 6 minute split
255x12 - 3 minute split

Seated DB Shoulder Press:
35sx5
50sx12 - 5 minute split
40sx15 - 3 minute split

V-Grip Pulldowns:
70x5
110x3
145x15 - 4minute split
Forgot

LTE w/ EZGrip:
95x12 - 5 minute split
85x15 - 3 minute split

Seated DB Curl:
15sx5
35sx12 - 3 minute split
25sx15 - 2 minute split

Missed a rep at 295 B. Repeat weight.

325 too heavy for Rows. Back off some.

[Str8shutr]

3/16 BW: 302

At work

LBBS:
BWx5
45x5
135x5
185x3
225x2
265x1
305x1
340x1
375x6 - 14 minute split
325x9 - 5 minute split

SLDL:
135x3
225x2
315x1
365x5 - 7 minute split
315x8 - 3 minute split

Hack SQ:
155x15

Lying Leg Curls:
80x10 - 4 minute split
65x16 - 2 minute split (slow eccentric)

Standing Calf Raise:
140x15, 9, 6 - 4, .5, .5 minute splits

Sit-ups:
14 - 5 minute split (same notch)

Super Incline Press:
50x5x2
90x3
140x1
180x1
230x8
180x11

[Str8shutr]

3/20 BW: 301

Going to the Darkside

At Work

Leg Press:
BWx5
Sledx5
90x5
180x5
270x5
360x3
450x2
540x6 - 14 minute split
450x12 - 3 minute split

Incline Bench:
45x10
95x5x2
135x3
165x1
200x9 - 10 minute split
170x12 - 2 minute split

Chins:
2, 5, 5, 4.5, 4 - 6, 2, 2, 2, 2 minute split

Triceps Pressdowns:
55x5
100x3
100x10 - 5 minute split
85x15 - 1 minute split

Seated Cable Row (wide grip, pulled to upper abs):
55x6
100x4
140x2
160x12 - 6 minute split
140x15 - 1 minute split

DB Side Delt Raises:
10x8
20x10 - 2 minute split
10x16 - 1 minute split

BB Shrugs (DC rest pause set):
135x3
225x2
315x1
405x10, 6, 4 - 3, .5, .5 minute splits

[Str8shutr]

3/24 BW: 301

In the Garage

Going to the Darkside

HiBSQs:
BWx5
45x5
95x3
135x2
185x1
225x1
265x6 - 15 minute split
225x10 - 4 minute split

B:
45x10
95x5x2
135x3
185x2
225x1
255x1
285x6 - 24 minute split
250x10 - 5 minute split

BBRows:
135x5
225x2
285x8 - 22 minute split
250x12 - 3 minute split

OHP:
45x5
75x3
95x2
115x1
135x9 - 14 minute split
115x11 - 4 minute split

LTE w/ EZGrip:
100x7 - 12 minute split
75x15 - 3 minute split

Standing DB Curl:
20sx5
30sx15 - 3 minute split
20sx20 - 2 minute split

[Str8shutr]

3/26 BW: 302

At work

LBBS:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
345x1
380x6 - 21 minute split
330x9 - 6 minute split

SLDL:
135x3
225x2
315x1
365x6 - 10 minute split
315x9 - 4 minute split

Hack SQ:
185x15

Lying Leg Curls:
95x10 - 4 minute split
80x18 - 2minute split (first 10 w/ slow eccentric)

Standing Calf Raise:
150x16, 9, 6 - 4, .5, .5 minute splits

Sit-ups:
15 - 4 minute split (same notch)

Super Incline Press:
50x8
90x5
140x1
180x1
240x9
190x13

[Str8shutr]

3/28 BW: 305

Going to the Darkside

At Work

Leg Press:
BWx5
Sledx5
90x5
180x5
270x5
360x3
450x2
540x1
630x6 - 12 minute split
540x12 - 4 minute split

Incline Bench:
45x10
95x5x2
135x3
165x1
205x8 - 12 minute split
180x11 - 3 minute split

Chins:
2, 5, 5, 5, 4 - 3, 2, 2, 2, 2 minute split

Triceps Pressdowns:
55x5
110x11 - 4 minute split
90x12 - 2 minute split

Seated Cable Row (wide grip, pulled to upper abs):
55x6
100x4
140x3
180x12 - 5 minute split
160x16 - 2 minute split

DB Side Delt Raises:
10x5
20x10 - 2 minute split
10x17 - 1 minute split

BB Shrugs (DC rest pause set):
135x3
225x2
315x1
405x11, 7, 5 - 3, .5, .5 minute splits

Need to drop the weight some on Triceps Pressdowns.

[Str8shutr]

4/1 BW: 304

In the Garage

Going to the Darkside

HiBSQs:
BWx5
45x5
135x5
185x3
225x2
275x6 - 14 minute split
235x10 - 4 minute split

B:
45x10
95x5x2
135x3
185x2
225x1
260x1
290x6 - 28 minute split
250x10 - 4 minute split

BBRows:
135x5
225x2
275x9 - 9 minute split
225x12 - 6 minute split

OHP:
45x5
75x3
95x2
115x1
135x10 - 13 minute split
105x12 - 4 minute split

LTE w/ EZGrip:
90x12 - 6 minute split
65x15 - 4 minute split

Standing DB Curl:
20sx5
30sx16 - 5 minute split
25sx20- 2 minute split

[Str8shutr]

4/4 BW: 302

In the Garage

LBBS:
BWx5
45x5
135x5
185x3
225x2
275x1
315x6 - 12 minute split
275x9 - 3.5 minute split

SLDL:
135x3
225x2
315x6 - 12 minute split
275x9 - 4 minute split

HiBSQ:
135x15 - 10 minute split

Standing Calf Raise (w/BB in power rack):
135x13, 9, 8 - 10, .5, .5 minute splits

Hanging Knee Raises:
13 - 3 minute split

CGBP:
45x5
95x5
135x3
185x2
225x10 - 14 minute split
185x13 - 5 minute split

Going light this week because we are in the midst of our outage at work.

[Str8shutr]

4/6 BW: 304

In the Garage

Going to the Darkside

B:
45x10x2
95x5x2
135x3
185x2
225x1
260x1
295x6 - 24 minute split
255x9 - 4 minute split

BBRows:
135x5
225x2
275x9 - 14 minute split
225x12 - 2 minute split

OHP:
45x5
75x3
95x2
115x1
140x9 - 24 minute split
110x12 - 5 minute split

LTE w/ EZGrip:
95x12 - 7 minute split
70x15 - 3 minute split

Standing DB Curl:
15x8
30x16 - 3 minute split
25x20 - 1 minute split
20x16 - 1 minute split

[Str8shutr]

4/9 BW: 302

In the Garage

LBBS:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x6 - 20 minute split
315x9 - 6 minute split

SLDL:
135x3
225x2
315x1
365x2 - 24 minute split
315x6 - 5 minute split
275x9 - 6 minute split

Standing Calf Raise (w/BB in power rack):
135x14, 8, 8 - 10, .5, .5 minute splits

Hanging Knee Raises:
15 - 3 minute split

CGBP:
45x5
95x5
135x3
185x2
225x1
245x9 - 19 minute split
205x12 - 6 minute split