Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

8/7 BW: 309

Going to the Darkside

At the Gym

Hammer Strength Leg Press:
BWx5
Sledx5
90x5
180x5
270x3
360x2
410x8 - 10 minute split
360x12 - 3 minute split

Leg Extension (superset w/):
40x5
50x5
70x10x3

Incline Bench:
45x10x2
95x5x2
135x3
185x3
225x8 - 18 minute split
195x11 - 6 minute split

Lat Pulldowns:
90x5
160x5
200x3
250x8 - 7 minute split
190x12 - 5 minute split

Triceps Pressdowns:
40x8
55x4
65x12 - 5 minute split
65x15 - 2 minute split

Dual Axis Row:
55x6
130x4
175x12 - 4 minute split
145x15 - 3 minute split

DB Side Delt Raises:
10x8
20x12 - 3 minute split
15x20 - 2 minute split

BB Shrugs (DC rest pause set):
135x3
225x2
315x1
385x14, 8, 6 - 6, .5, .5 minute splits

[Str8shutr]

8/10 BW: 311

Going to the Darkside

At work:

SBSQs:
BWx5
70x5
160x5
210x3
270x5x2 - 10, 3 minute splits

Leg Extensions (superset W/):
40x8
70x10x2
70x13

B:
45x10
95x5x2
135x3
185x2
225x1
275x1
310x6 - 21 minute split
275x9 - 6 minute split

BBRows:
135x5
225x2
275x8 - 11 minute split
225x12 - 2 minute split

Seated DB Shoulder Press:
25sx6
55sx12 - 6 minute split
45sx16 - 3 minute split

Pulldowns:
70x6
160x14 - 5 minute split
120x18 -2 minute split

LTE w/ EZGrip:
75x12 - 5 minute split
55x15 - 3 minute split

Standing DB Curl:
15sx5
30sx13 - 4 minute split
25sx16 - 2 minute split

[Str8shutr]

8/12 BW: 305

Going to the Darkside

At work:

LBBS:
BWx5
45x5
135x5
225x2
275x1
315x1
355x1
395x6 - 16 minute split
335x9 - 7 minute split

SLDL:
135x3
225x2
315x6 - 11 minute split
275x9 - 4 minute split

Hack SQ:
Sledx5
110x15

Lying Leg Curls:
72.5x12 - 11 minute split
57.5x15 - 2 minute split

Standing Calf Raise:
120x12, 7, 5 - 5, .5, .5 minute splits (DC 2 count rest pause)

CGBP:
45x10
95x5
135x3
185x2
225x11 - 6 minute split
195x9 - 3 minute split

[Str8shutr]

8/14 BW: 306

Going to the Darkside

At the Gym

Hammer Strength Leg Press:
BWx5
Sledx5
90x5
180x5
270x3
360x2
430x8 - 11 minute split
380x11 - 3 minute split

Leg Extension (superset w/):
40x8
75x10x3

Incline Bench:
45x10x2
95x5x2
135x3
185x2
235x8 - 11 minute split
205x10 - 4 minute split

Lat Pulldowns:
90x5
160x5
205x3
255x8 - 10 minute split
195x15 - 4 minute split

Triceps Pressdowns:
70x10x3 - 5, 1, 2 minute splits

Dual Axis Row:
55x6
130x4
180x12 - 4 minute split
155x15 - 2 minute split

DB Side Delt Raises:
15x6
25x12 - 3 minute split
15x18 - 2 minute split

BB Shrugs (DC rest pause set):
135x3
225x2
315x1
395x15, 7, 6 - 7, .5, .5 minute splits

[Str8shutr]

8/17 BW: 309

Going to the Darkside

At work:

SBSQs:
BWx5
70x5
160x5
210x3
275x5x2 - 11, 3 minute splits

Leg Extensions (superset W/):
40x8
75x10x2
75x14

B:
45x10
95x5x2
135x3
185x2
225x1
275x1
315x6 - 27 minute split
280x8 - 7 minute split

BBRows:
135x5
225x2
280x8 - 5 minute split
230x12 - 3 minute split

Seated DB Shoulder Press:
30sx6
60sx10 - 5 minute split
50sx12 - 2 minute split

Pulldowns:
70x6
180x13 - 3 minute split
140x15 - 1 minute split

LTE w/ EZGrip:
85x10 - 4 minute split
65x12 - 2 minute split

[Str8shutr]

8/19 BW: 310

Going to the Darkside

At work:

LBBS:
BWx5
45x5
135x5
225x2
275x1
315x1
365x1
405x5 - 22 minute split
335x8 - 8 minute split

SLDL:
135x3
225x2
335x6 - 11 minute split
295x9 - 4 minute split

Hack SQ:
Sledx5
130x15

Lying Leg Curls:
80x12 - 8 minute split
65x15 - 3 minute split

Standing Calf Raise:
130x13, 8, 5 - 10, .5, .5 minute splits (DC 2 count rest pause)

CGBP:
45x10
95x5
135x3
185x2
225x12 - 7 minute split

[Str8shutr]

8/21 BW: 309

Going to the Darkside

At the Gym

Hammer Strength Leg Press:
BWx5
Sledx5
90x5
180x5
270x3
360x2
450x8 - 11 minute split
410x11 - 3 minute split

Leg Extension (superset w/):
75x12x2
75x15

Incline Bench:
45x10
95x5x2
135x3
185x2
245x8 - 14 minute split
205x10 - 6 minute split

V Grip Lat Pulldowns:
90x5
160x5
220x3
265x3
100x6
160x4
205x9 -12 minute split
175x15 - 3 minute split

Triceps Pressdowns:
75x10x3 - 3, 1, 1 minute splits

Dual Axis Row:
55x6
150x4
190x12 - 6 minute split
160x15 - 2 minute split

DB Side Delt Raises:
15x6
30x10 - 3 minute split
20x15 - 3 minute split

BB Shrugs (DC rest pause set):
135x3
225x2
315x1
405x14, 8, 5 - 5, .5, .5 minute splits

[Str8shutr]

8/24 BW: 311

Going to the Darkside

At the Gym:

SBSQs:
BWx5
70x5
120x5
160x3
210x2
280x5x2 - 13, 3 minute splits

Leg Extensions (superset W/):
75x12x2
75x15

B:
45x10
95x5x2
135x3
185x2
225x1
275x1
315x6 - 21 minute split
280x9 - 7 minute split

BBRows:
135x5
225x2
285x8 - 9 minute split
235x12 - 4 minute split

Seated DB Shoulder Press:
30sx6
60sx12 - 7 minute split
50sx16 - 4 minute split

Pulldown Machine:
70x6
100x4
145x2
190x12 - 6 minute split
145x16 - 3 minute split

LTE w/ EZGrip:
95x12 - 5 minute split
65x20 - 3 minute split

Standing DB Curl:
20sx6
35sx15 - 3 minute split
30sx15 - 3 minute split

[Str8shutr]

8/26 BW: 310

Going to the Darkside

At work:

LBBS:
BWx5
45x5
135x5
225x2
275x1
315x1
365x7 - 16 minute split
315x10 - 7 minute split

SLDL:
135x3
225x2
315x1
345x6 - 15 minute split
305x9 - 5 minute split

Hack SQ:
Sledx5
150x15

Lying Leg Curls:
87.5x12 - 12 minute split
72.5x15 - 2 minute split

Standing Calf Raise:
140x14, 7, 5 - 5, .5, .5 minute splits (DC 2 count rest pause)

CGBP:
45x10
95x5
135x3
185x2
225x1
255x8 - 8 minute split
225x10 - 3 minute split

[Str8shutr]

8/28 BW: 310

Going to the Darkside

At Work:

Leg Press:
BWx5
Sledx5
90x5
180x5
270x3
360x2
450x1
540x8 - 12 minute split
450x12 - 3 minute split

Leg Extension (superset w/ leg press):
80x12x2
80x15

Incline Bench:
45x10
95x5x2
135x3
185x1
225x1
250x5 - 12 minute split
210x8 - 3 minute split

Lat Pulldowns:
70x5
140x3
200x2
240x8 - 4 minute split
180x14 - 2 minute split

Triceps Pressdowns:
55x5
90x10 - 2 minute split
75x12 - 2 minute split

Seated Cable Row (wide grip, pulled to upper abs):
100x5
160x14 - 3 minute split
120x18 - 2 minute split

DB Side Delt Raises:
10x8
25x12 - 3 minute split
20x12 - 1 minute split

BB Shrugs (DC rest pause set):
135x3
225x2
315x1
405x15, 9, 5 - 4, .5, .5 minute splits