Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

7/15 BW: 305

Going to the Darkside

At the Gym

LBBS:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
345x1
375x6 - 17 minute split
325x8 - 5 minute split

SLDL:
135x3
225x2
315x1
365x6 - 15 minute split
315x8 - 5 minute split

Hammer Strength Leg Press:
45x5
90x15

Lying Leg Curls (Atlantis machine):
25x12 - 8 minute split
25x15 - 2 minute split

Standing Calf Raise (on belt squat rack):
70x12, 8, 6 - 7, .5, .5 minute splits (DC rest pause)

Sit-ups:
8 - 4 minute split

Chest Press:
60x12
80x15
100x18

[Str8shutr]

7/17 BW: 305

Going to the Darkside

At Work

Leg Press:
BWx5
Sledx5
90x5
180x5
270x3
360x2
450x6 - 9 minute split
360x12 - 3 minute split

Leg Extension (superset w/ leg press):
40x5
40x8
40x8

Incline Bench:
45x10
95x5x2
135x3
165x1
200x9 - 12 minute split
170x12 - 3 minute split

Lat Pulldowns:
70x5
120x5
180x3
240x8 - 8 minute split
180x13 - 4minute split

Triceps Pressdowns:
55x5
100x3
100x10 - 4minute split
85x12 - 3 minute split

Seated Cable Row (wide grip, pulled to upper abs):
55x6
100x4
160x12 - 5 minute split
140x15 - 2 minute split

DB Side Delt Raises:
10x8
20x10 - 5 minute split
10x17 - 1 minute split

BB Shrugs (DC rest pause set):
135x3
225x2
315x1
365x11, 7, 6 - 5, .5, .5 minute splits

[Str8shutr]

7/18 BW: 304

Going to the Darkside

At work:

SBSQs:
BWx5
70x5
160x3
210x2
265x5x2 - 9, 3 minute split

Leg Extensions (superset W/):
20x6
50x8x2
50x12

B:
45x10
95x5x2
135x3
185x2
225x1
265x1
300x6 - 21 minute split
260x9 - 3 minute split

BBRows:
135x5
225x2
255x8 - 7 minute split
205x12 - 3 minute split

Seated DB Shoulder Press:
25sx5
50sx10 - 4 minute split
40sx15 - 2 minute split

Pulldowns:
55x5
140x12 - 2 minute split
100x20 - 1 minute split

LTE w/ EZGrip:
65x12 - 5 minute split
45x15 - 2 minute split

Seated DB Curl:
15sx5
30sx12 - 2 minute split
25sx15 - 1 minute split

[Str8shutr]

7/22 BW: 305

Going to the Darkside

At the Gym

LBBS:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
345x1
380x6 - 18 minute split
330x8 - 6 minute split

SLDL:
135x3
225x2
315x1
365x6 - 15 minute split
315x9 - 6 minute split

Hammer Strength Leg Press:
45x5
135x15

Lying Leg Curls (Atlantis machine):
45x12 - 14 minute split
35x15 - 3 minute split

Sitting Calf Raise (In Hammer Strength Leg Press machine):
45x15, 9, 6 - 8, .5, .5 minute splits (DC rest pause)

Sit-ups:
12 - 6 minute split

CGBP:
45x10
135x5
185x12 - 8 minute split
155x12 - 3 minute split

[Str8shutr]

7/24 BW: 305

Going to the Darkside

At the Gym

Hammer Strength Leg Press:
BWx5
Sledx5
90x5
180x5
270x3
360x2
410x6 - 11 minute split
360x11 - 3 minute split

Leg Extension (superset w/):
40x5
50x8
55x8
60x12

Incline Bench:
45x10x2
95x5x2
135x3
165x1
205x9 - 12 minute split
175x12 - 5 minute split

Lat Pulldowns:
90x5
160x5
2000x3
240x8 - 6 minute split
180x14 - 2 minute split

Triceps Pressdowns:
55x5
80x3
100x10 - 5 minute split
80x12 - 2 minute split

Dual Axis Row:
55x6
130x4
170x12 - 7 minute split
140x18 - 3 minute split

DB Side Delt Raises:
10x8
20x10 - 4 minute split
15x18 - 2 minute split

BB Shrugs (DC rest pause set):
135x3
225x2
315x1
385x12, 9, 6 - 6, .5, .5 minute splits

[Str8shutr]

7/27 BW: 304

Going to the Darkside

At Fitness 360 PCB:

LBBS:
BWx5
135x5
185x3
225x2
275x1
315x5 - 12 minute split
275x5 - 3 minute splitl

Leg Extensions (superset W/):
40x5
70x8x2
70x12

B:
45x10
95x5x2
135x3
185x2
225x1
265x1
295x6 - 26 minute split
265x9 - 4 minute split

BBRows:
135x5
225x2
265x8 - 10 minute split
225x12 - 3 minute split


Seated DB Shoulder Press:
25sx5
50sx12 - 8 minute split
40sx15 - 3 minute split

Pulldowns:
60x5
120x3
165x12 - 6 minute split
120x20 - 3 minute split

LTE w/ EZGrip:
65x12 - 3 minute split
45x15 - 2 minute split

Seated DB Curl:
15sx5
30sx12 - 3 minute split
25sx16 - 1 minute split

[Str8shutr]

7/29 BW: 305

Going to the Darkside

At Fitness 360 PCB:

LBBS:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
345x7 - 18 minute split
305x8 - 5 minute split

SLDL:
135x3
225x2
315x1
365x6 - 12 minute split
315x7 - 5 minute split

Hack SQ:
45x5
90x15

Lying Leg Curls:
50x12 - 5 minute split
40x15 - 2 minute split

Standing Calf Raise:
135x12, 6, 5 - 5, .5, .5 minute splits (DC rest pause)

Sit-ups:
10, 1 - 5, 3 minute split

CGBP:
45x10
135x5
185x12 - 7 minute split
155x15 - 4 minute split

Felt something pull in left hamstring during SQ warmup at 225. Dialed the weight back some.

Tried for second set on sit-ups, had instant cramp in upper abs.

[Str8shutr]

7/31 BW: 305

Going to the Darkside

At Fitness 360 PCB:

Cybex Leg Press:
BWx5
Sledx5
90x5
180x5
270x3
360x2
450x2
540x8 - 11 minute split
490x14 - 4 minute split

Leg Extension (superset w/):
40x8
70x8
85x8
100x13

Incline Bench:
45x10x2
95x5x2
135x3
165x1
215x9 - 12 minute split
185x13 - 4 minute split

Lat Pulldowns:
90x5
150x5
200x3
250x8 - 6 minute split
190x14 - 4 minute split

Triceps Pressdowns:
50x5
70x3
90x12- minute split
75x1 - minute split

Wide grip cable Row:
55x6
100x4
160x2
200x12 - 6 minute split
160x16 - 3 minute split

DB Side Delt Raises:
10x8
20x12 - 4 minute split
15x18 - 2 minute split

Standing Curls:
15x5
30x15 - 3 minute split
20x18 - 2 minute split

BB Shrugs (DC rest pause set):
135x3
225x2
315x1
355x15, 9, 7 - 5, .5, .5 minute splits

[Str8shutr]

8/2 304

Going to the Darkside

At work:

B:
45x10x2
95x5x2
135x3
185x2
225x1
265x1
305x6 - 18 minute split
265x9 - 3 minute split

BBRows:
135x5
225x2
275x8 - 6 minute split
225x12 - 3 minute split

Seated DB Shoulder Press:
25sx5
55sx10 - 5 minute split
45sx12 - 3 minute split

Pulldowns:
70x5
160x15 - 4 minute split
120x16 - 3 minute split

LTE w/ EZGrip:
75x10 - 4 minute split
55x15 - 3 minute split

Seated DB Curl:
15sx5
30sx15 - 5 minute split
25sx16 - 3 minute split

[Str8shutr]

8/4 BW: 305

Going to the Darkside

At work:

LBBS:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
350x1
385x6 - 18 minute split
325x9 - 6 minute split

SLDL:
135x3
225x2
315x1
365x6 - 11 minute split
315x7 - 6 minute split

Hack SQ:
Sledx5
90x15

Lying Leg Curls:
65x12 - 4 minute split
50x15 - 3 minute split

Standing Calf Raise:
160x12, 6, 4 - 5, .5, .5 minute splits (DC rest pause)

Sit-ups:
11 - 2 minute split

CGBP:
45x10
95x5x2
135x3
185x2
205x12 - 8 minute split
175x15 - 3 minute split