Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

8/31 BW: 311

Deload Week:

Going to the Darkside

At the Gym:

SBSQs:
BWx5
70x5
120x5
160x3
210x2
250x1
280x3x2 - 10, 3 minute splits

Leg Extensions (superset W/):
75x8x2
75x10

B:
45x10
95x5x2
135x3
185x2
225x1
275x1
315x4 - 21 minute split
280x6 - 4 minute split

BBRows:
135x5
225x2
285x5 - 9 minute split
235x8 - 3 minute split

Seated DB Shoulder Press:
30sx6
60sx8 - 5 minute split
50sx12 - 3 minute split

Pulldown Machine:
70x6
100x4
145x2
190x8 - 4 minute split
145x12 - 1 minute split

LTE w/ EZGrip:
95x8 - 4 minute split
65x12 - 2 minute split

Standing DB Curl:
20sx6
35sx10 - 3 minute split
30sx10 - 2 minute split

[Str8shutr]

9/2 BW: 311

Deload Week:

Going to the Darkside

At work:

LBBS:
BWx5
45x5
135x5
225x2
275x1
315x5 - 11 minute split
275x7 - 3 minute split

SLDL:
135x3
225x2
315x1
345x4 - 12 minute split
305x6 - 4 minute split

Hack SQ:
Sledx5
150x10

Lying Leg Curls:
87.5x8 - 8 minute split
72.5x10 - 2 minute split

Standing Calf Raise:
140x10, 5, 3 - 5, .5, .5 minute splits (DC 2 count rest pause)

CGBP:
45x10
95x5
135x3
185x2
225x1
255x5 - 10 minute split
225x8 - 2 minute split

[Str8shutr]

9/4 BW: 311

Deload Week:

Going to the Darkside

At Work:

Leg Press:
BWx5
Sledx5
90x5
180x5
270x3
360x2
450x1
540x5 - 7 minute split
450x8 - 2 minute split

Leg Extension (superset w/ leg press):
80x8x2
80x10

Incline Bench:
45x10
95x5x2
135x3
185x1
225x1
250x5 - 16 minute split
210x8 - 4 minute split

Lat Pulldowns:
70x5
140x3
200x2
240x5 - 6 minute split
180x10 - 2 minute split

Triceps Pressdowns:
55x5
90x7 - 3 minute split
75x8 - 2 minute split

Seated Cable Row (wide grip, pulled to upper abs):
100x5
160x9 - 5 minute split
120x12 - 2 minute split

DB Side Delt Raises:
10x8
25x8 - 3 minute split
20x8 - 2 minute split

BB Shrugs (DC rest pause set):
225x5
315x3
405x9, 5, 3 - 6, .5, .5 minute splits

[Str8shutr]

9/7 BW: 311

Going to the Darkside

At the Gym:

SBSQs:
BWx5
70x5
120x5
160x3
210x2
270x5x2 - 12, 3 minute splits

Leg Extensions (superset W/):
75x12x2
75x16

B:
45x10
95x5x2
135x3
185x2
225x1
275x1
305x6 - 24 minute split
270x9 - 5 minute split

BBRows:
135x5
225x2
275x8 - 16 minute split
225x12 - 3 minute split

Seated DB Shoulder Press:
30sx6
60sx12 - 4 minute split
50sx16 - 3 minute split

Pulldown Machine:
70x6
100x4
145x2
190x12 - 7 minute split
145x16 - minute split

LTE w/ EZGrip:
85x12 - 4 minute split
65x20 - 2 minute split

Standing DB Curl:
20sx6
35sx15 - 5 minute split
30sx15 - 3 minute split

[Str8shutr]

9/9 BW: 311

Going to the Darkside

At the Gym:

LBBS:
BWx5
45x5
135x5
225x2
275x1
315x1
355x1
395x6 - 24 minute split
335x8 - 8 minute split

SLDL:
135x3
225x2
335x6 - 16 minute split
295x9 - 6 minute split

Hammer Strength Leg Press:
Sledx5
140x15
(Next time 180#)

Lying Leg Curls:
75x12 - 5 minute split
60x12 - 3 minute split
(need to drop the weight on this one some, maybe 65 and 50)

Standing Calf Raise in Hammer strength leg press:
55x11, 6, 4 - 5, .5, .5 minute splits (DC 2 count rest pause)

CGBP:
45x10
95x5
135x3
185x2
225x1
255x8 - 12 minute split
225x12 - 5 minute split

[Str8shutr]

9/11 BW: 310

Going to the Darkside

At Work:

Leg Press:
BWx5
Sledx5
90x5
180x5
270x3
360x2
450x1
540x10 - 8 minute split
500x12 - 4 minute split

Leg Extension (superset w/ IB):
80x12x2
80x15

Incline Bench:
45x10
95x5x2
135x3
185x1
225x1
250x7 - 18 minute split
215x11 - 5 minute split

Lat Pulldowns:
100x5
160x3
200x2
240x9 - 8 minute split
200x12 - 3 minute split

Triceps Pressdowns:
55x5
80x15 - 2 minute split
65x15 - 2 minute split

Seated Cable Row (wide grip, pulled to upper abs):
100x5
180x12 - 4 minute split
140x15 - 2 minute split

DB Side Delt Raises:
10x8
25x10 - 3 minute split
20x12 - 2 minute split

BB Shrugs (DC rest pause set):
135x3
225x2
315x1
425x13, 8, 5 - 9, .5, .5 minute splits

[Str8shutr]

9/13 BW: 312

Going to the Darkside

At work:

SBSQs:
BWx5
70x5
120x5
160x3
210x2
250x1
280x5x2 - 11, 3 minute splits

Leg Extensions (superset W/):
70x12x2 (hold at top)
70x18 (no pause)

B:
45x10
95x5x2
135x3
185x2
225x1
275x1
310x6 - 26 minute split
275x9 - 6 minute split

BBRows:
135x5
225x2
285x8 - 6 minute split
235x12 - 4 minute split

Seated DB Shoulder Press:
35sx6
60sx13 - 8 minute split
55sx14 - 3 minute split

V-Grip Pulldowns:
55x6
100x4
140x2
180x12 - 5 minute split
140x16 - 3 minute split

LTE w/ EZGrip:
90x8 - 3 minute split
65x15 - 2 minute split

Standing DB Curl:
20sx6
40sx15 - 3 minute split

[Str8shutr]

9/15 BW: 312

Going to the Darkside

At the Gym:

LBBS:
BWx5
45x5
135x5
225x2
275x1
315x1
355x1
395x6 - 22 minute split
335x9 - 7 minute split

SLDL:
135x3
225x2
315x1
345x6 - 14 minute split
295x9 - 6 minute split

Hammer Strength Leg Press:
Sledx5
180x15 (easy, 270 next time)

Lying Leg Curls:
65x12 - 9 minute split
50x15 - 4 minute split

Standing Calf Raise in Hammer strength leg press:
55x13, 8, 6 - 5, .5, .5 minute splits (DC 2 count rest pause)

CGBP:
45x10
95x5
135x3
185x2
225x1
260x8 - 14 minute split
230x10 - 5 minute split

[Str8shutr]

9/18 BW: 314

Going to the Darkside

At Work:

Leg Press:
BWx5
90x5
270x3
360x2
450x1
540x1
590x10 - 10 minute split
540x12 - 4 minute split

Leg Extension (superset w/ IB):
70x12x2 (w/pause at top)
80x17

Incline Bench:
45x10
95x5x2
135x3
185x1
225x1
255x6 - 24 minute split
225x9 - 3 minute split

Lat Pulldowns:
100x5
160x3
200x2
260x9 - 5 minute split
200x12 - 3 minute split

Triceps Pressdowns:
55x5
70x15 - 4 minute split
60x18 - 2 minute split

Seated Cable Row (wide grip, pulled to upper abs):
100x5
200x12 - 4 minute split
140x16 - 2 minute split

DB Side Delt Raises:
10x8
25x12 - 3 minute split
15x16 - 2 minute split

BB Shrugs (DC rest pause set):
225x3
435x14, 8, 5 - 9, .5, .5 minute splits

[Str8shutr]

9/21 BW: 316

Going to the Darkside

At work:

SBSQs:
BWx5
70x5
120x5
160x3
210x2
250x1
285x5x2 - 10, 3 minute splits

Leg Extensions (superset W/):
70x12x2 (hold at top)
80x18 (no pause)

B:
45x10
95x5x2
135x3
185x2
225x1
275x1
315x6 - 28 minute split
275x9 - 6 minute split

BBRows:
135x5
225x2
295x8 - 7 minute split
245x - minute split

Seated DB Shoulder Press:
35sx6
60sx13 - 7 minute split
55sx11 - 3 minute split

Narrow Grip Pulldowns:
100x4
180x12 - 5 minute split
140x16 - 3 minute split

Had to skip two: LTE w/ EZGrip: and Standing DB Curl. Ran out of time, and my right elbow was screaming for mercy. Got some bad tendinitis there. Think it was from the V-grip pulldowns last week.