Fighting Muscular Atrophy, 1 rep at a time Fighting Muscular Atrophy, 1 rep at a time - Page 108

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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1071
    Join Date
    Oct 2012
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    1,684

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    • wichita falls texas december seminar 2020
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    9/15 BW: 316

    Going to the Darkside

    At the Gym:

    LBBS:
    BWx5
    45x5
    135x5
    225x2
    275x1
    315x1
    365x1
    400x6 - 26 minute split
    340x9 - 7 minute split

    SLDL:
    135x3
    225x2
    315x1
    350x6 - 18 minute split
    300x9 - 7 minute split

    Hammer Strength Leg Press:
    90x5
    270x15 (next time, +10)

    Lying Leg Curls:
    70x12 - 13 minute split
    55x15 - minute split

    Standing Calf Raise in Hammer strength leg press:
    65x14, 8, 6 - 5, .5, .5 minute splits (DC 2 count rest pause)

    CGBP:
    45x10
    95x5
    135x3
    185x2
    225x1
    265x8 - 15 minute split
    225x8 - 5 minute split
    Last edited by Str8shutr; 09-23-2020 at 06:43 AM.

  2. #1072
    Join Date
    Oct 2012
    Posts
    1,684

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    9/26 BW: 320

    Going to the Darkside

    At Work:

    Leg Press:
    BWx5
    90x5
    270x3
    360x2
    450x1
    540x1
    630x10 - 10 minute split
    540x12 - 3 minute split

    Leg Extension (superset w/ IB):
    75x12x2 (w/pause at top)
    85x17

    Incline Bench:
    45x10
    95x5x2
    135x3
    185x1
    225x1
    255x6 - 26 minute split
    225x9 - 4 minute split

    Lat Pulldowns:
    100x5
    160x3
    200x2
    260x9 - 4 minute split
    205x12 - 3 minute split

    Triceps Pressdowns:
    55x5
    75x15 - 3 minute split
    60x18 - 3 minute split

    Seated Cable Row (wide grip, pulled to upper abs):
    100x5
    205x12 - 4 minute split
    145x16 - 2 minute split

    DB Side Delt Raises:
    10x8
    25x12 - 2 minute split
    15x18 - 2 minute split

    BB Shrugs (DC rest pause set):
    225x3
    445x13, 8, 6 - 4, .5, .5 minute splits
    Last edited by Str8shutr; 09-26-2020 at 06:36 PM.

  3. #1073
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    Oct 2012
    Posts
    1,684

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    9/28 BW: 317

    Going to the Darkside

    At work:

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    275x1
    320x6 - 12 minute split
    280x9 - 6 minute split

    BBRows:
    135x5
    225x2
    285x8 - 6 minute split
    235x12 - 3 minute split

    Seated DB Shoulder Press:
    35sx6
    60sx13 - 6 minute split
    55sx14 - 3 minute split

    Narrow Grip Pulldowns:
    100x6
    180x13 - 4 minute split
    140x16 - minute split

    LTE w/ EZGrip:
    85x11 - 5 minute split

    Standing DB Curl:
    20sx6
    40sx16 - 3 minute split

    Got F’d over by Charleston traffic today. Had to skip leg work.
    Last edited by Str8shutr; 09-28-2020 at 03:39 PM.

  4. #1074
    Join Date
    Oct 2012
    Posts
    1,684

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    9/30 BW: 317

    Going to the Darkside

    At the Gym:

    LBBS:
    BWx5
    45x5
    135x5
    225x2
    275x1
    315x1
    365x1
    405x5 - 24 minute split
    340x5x2 - 7, 5 minute splits

    SLDL:
    135x3
    225x2
    315x1
    355x6 - 13 minute split
    305x7 - 7 minute split

    Hammer Strength Leg Press:
    90x5
    280x15 - 11 minute split

    Lying Leg Curls:
    75x12 - 5 minute split
    60x15 - minute split

    Standing Calf Raise in Hammer strength leg press:
    75x15, 8, 5 - 5, .5, .5 minute splits (DC 2 count rest pause)

    CGBP:
    45x10
    95x5
    135x3
    185x2
    225x1
    265x6 - 16 minute split
    225x10 - 4 minute split

    Got off work at 6a today. Went home, slept for three hours. Came here. I’m an idiot.
    Last edited by Str8shutr; 09-30-2020 at 11:59 AM.

  5. #1075
    Join Date
    Oct 2012
    Posts
    1,684

    Default

    10/2 BW: 321

    Going to the Darkside

    At the Gym

    Hammer Strength Leg Press:
    BWx5
    Sledx5
    90x5
    180x3
    270x2
    360x1
    450x1
    500x8 - 10 minute split
    450x10 - 3 minute split

    Leg Extension (superset w/ IB, all w/ pause at top)
    75x12x2
    75x15

    Incline Bench:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    260x6 - 24 minute split
    225x10 - 7 minute split

    Lever Lat Pulldowns:
    60x5
    100x5
    145x3
    190x10 - 11 minute split
    170x15 - 2 minute split

    Triceps Pressdowns:
    45x15 - 2 minute split (W/ pause at bottom)
    50x15x2 - 2, 2 minute splits (W/ pause at bottom)

    Prone T Row:
    50x6
    90x4

    Had to cut this one short.
    Last edited by Str8shutr; 10-02-2020 at 01:11 PM.

  6. #1076
    Join Date
    Oct 2012
    Posts
    1,684

    Default

    10/5 BW: 315

    Going to the Darkside

    At work:

    SBSQs:
    BWx5
    70x5
    120x5
    160x3
    210x2
    250x1
    290x5x2 - 11, 3 minute splits

    Leg Extensions (superset W/):
    75x12x2 (hold at top)
    85x18 (no pause)

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    260x1
    295x1
    325x5 - 28 minute split
    275x10 - 5 minute split

    BBRows:
    135x5
    225x2
    285x8 - 7 minute split
    235x12 - 3 minute split

    Seated DB Shoulder Press:
    35sx6
    65sx11 - 7 minute split
    55sx12 - 3 minute split

    Narrow Grip Pulldowns:
    100x4
    200x11 - 3 minute split
    140x16 - 2 minute split

    LTE w/ EZGrip:
    85x10 - 3 minute split
    65x12 - 2 minute split

    Standing DB Curl:
    20sx6
    40sx14 - 2 minute split
    30sx11 - 1 minute split
    Last edited by Str8shutr; 10-05-2020 at 03:37 AM.

  7. #1077
    Join Date
    Oct 2012
    Posts
    1,684

    Default

    10/7 BW: 319

    Going to the Darkside

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    225x2
    275x1
    315x1
    365x1
    405x3x2 - 16, 4 minute split
    340x5x2 - 4, 4 minute split

    SLDL:
    135x3
    225x2
    315x1
    365x6 - 13 minute split

    Hack SQ:
    Sledx5
    170x15

    Lying Leg Curls:
    87.5x12 - 10 minute split
    72.5x15 - 2 minute split

    Standing Calf Raise:
    160x13, 8, 5 - 4, .5, .5 minute splits (DC 2 count rest pause)

    CGBP:
    45x10
    95x5
    135x3
    185x2
    225x1
    255x8 - 10 minute split
    225x9 - 3 minute split
    Last edited by Str8shutr; 10-07-2020 at 04:36 AM.

  8. #1078
    Join Date
    Oct 2012
    Posts
    1,684

    Default

    10/9 BW: 321

    Going to the Darkside

    At the Gym:

    Hammer Strength Leg Press:
    BWx5
    Sledx5
    90x5
    180x3
    270x2
    360x1
    450x1
    520x7 - 11 minute split
    450x10 - 3 minute split

    Leg Extension (superset w/ IB, all w/ pause at top)
    75x12
    75x15x2

    Incline Bench:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    260x7 - 25 minute split
    225x10 - 4 minute split

    Lever Lat Pulldowns:
    100x5
    165x3
    210x10 - 9 minute split
    180x15 - 3 minute split

    Triceps Pressdowns:
    50x15 - 2 minute split (W/ pause at bottom)
    55x15 - 2 minute split (W/ pause at bottom)
    55x13 - 2 minute split (W/ pause at bottom)

    Prone T Row:
    50x6
    90x4
    140x8 - 6 minute split
    90x15 - 4 minute split

    DB Side Delt Raises:
    10x8
    25x12 - 4 minute split
    15x18 - 2 minute split

    BB Shrugs (DC rest pause set):
    225x3
    445x14, 9, 6 - 6, .5, .5 minute splits
    Last edited by Str8shutr; 10-09-2020 at 10:26 PM.

  9. #1079
    Join Date
    Oct 2012
    Posts
    1,684

    Default

    10/12 BW: 320

    Going to the Darkside

    At work:

    SBSQs:
    BWx5
    70x5
    120x5
    160x3
    210x2
    250x1
    290x5x3 - 12, 7, 3 minute splits

    Leg Extensions (superset W/):
    80x12x2 (hold at top)
    90x17 (no pause)

    B:
    45x10
    95x5x2
    135x3
    185x2
    225x1
    260x1
    295x1
    325x5 - 27 minute split
    275x10 - 6 minute split

    BBRows:
    135x5
    225x2
    295x8 - 6 minute split
    245x12 - 3 minute split

    Seated DB Shoulder Press:
    35sx6
    65sx12 - 9 minute split
    55sx14 - 2 minute split

    Iso-lateral Pulldowns:
    180x16x2 - 2, 2 minute splits

    LTE w/ EZGrip:
    85x12 - 4 minute split
    65x14 - 2 minute split

    Standing DB Curl:
    40sx12 - 3 minute split
    30sx14 - 1 minute split
    Last edited by Str8shutr; 10-13-2020 at 09:17 PM.

  10. #1080
    Join Date
    Oct 2012
    Posts
    1,684

    Default

    starting strength coach development program
    10/15 BW: 319

    Going to the Darkside

    At work:

    LBBS:
    BWx5
    45x5
    135x5
    225x2
    275x1
    315x1
    365x1
    415x3x2 - 14, 3 minute split
    345x5x2 - 7, 3 minute split

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

    Hack SQ:
    Sledx5
    180x15

    Lying Leg Curls:
    95x12 - 2 minute split
    80x15 - 2 minute split

    Standing Calf Raise:
    160x13, 8, 6 - 4, .5, .5 minute splits (DC 2 count rest pause)

    CGBP:
    45x10
    95x5
    135x3
    185x2
    225x1
    255x8 - 9 minute split
    225x8 - 2 minute split
    Last edited by Str8shutr; 10-15-2020 at 03:59 PM.

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