Fighting Muscular Atrophy, 1 rep at a time Fighting Muscular Atrophy, 1 rep at a time - Page 107

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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1061
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    Oct 2012
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    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    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
    Last edited by Str8shutr; 08-31-2020 at 10:59 AM.

  2. #1062
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    Oct 2012
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    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
    Last edited by Str8shutr; 09-02-2020 at 04:58 AM.

  3. #1063
    Join Date
    Oct 2012
    Posts
    1,684

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    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
    Last edited by Str8shutr; 09-04-2020 at 03:30 AM.

  4. #1064
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    Oct 2012
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    1,684

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    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
    Last edited by Str8shutr; 09-07-2020 at 06:24 AM.

  5. #1065
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    Oct 2012
    Posts
    1,684

    Default

    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
    Last edited by Str8shutr; 09-09-2020 at 10:52 AM.

  6. #1066
    Join Date
    Oct 2012
    Posts
    1,684

    Default

    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
    Last edited by Str8shutr; 09-12-2020 at 07:33 PM.

  7. #1067
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    Oct 2012
    Posts
    1,684

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    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
    Last edited by Str8shutr; 09-13-2020 at 05:36 PM.

  8. #1068
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    Oct 2012
    Posts
    1,684

    Default

    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

  9. #1069
    Join Date
    Oct 2012
    Posts
    1,684

    Default

    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
    Last edited by Str8shutr; 09-18-2020 at 07:57 AM.

  10. #1070
    Join Date
    Oct 2012
    Posts
    1,684

    Default

    starting strength coach development program
    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.
    Last edited by Str8shutr; 09-21-2020 at 03:39 AM.

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