Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

10/19 BW: 320

Going to the Darkside

At the Gym:

SBSQs:
BWx5
70x5
120x5
160x3
210x2
250x1
300x5x3 - 12, 5, 5 minute splits

Leg Extensions (superset W/):
75x15 (hold at top)
75x12
75x21 (no pause)

B:
45x10
95x5x2
135x3
185x2
225x1
260x1
295x1
325x4 - 32 minute split
325x3 - 5 minute split
275x9 - 5 minute split

BBRows:
135x5
225x2
295x8 - 8 minute split
245x12 - 4 minute split

Seated DB Shoulder Press:
35sx6
70sx10 - 4 minute split
60sx12 - 2 minute split

Lever Lat Pulldowns:
235x5 - 6 minute split
190x10 - 2 minute split

LTE w/ EZGrip:
90x10 - 4 minute split
70x12 - 2 minute split

Standing DB Curl:
40sx14 - 3 minute split
30sx15 - 2 minute split

[Str8shutr]

10/21 BW: 318

Going to the Darkside

At work:

LBBS:
BWx5
45x5
135x5
225x2
275x1
315x1
350x1
385x1
425x3x2 - 24, 5 minute split
350x5x2 - 5, 5 minute split

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

Lying Leg Curls:
102.5x12 - 6 minute split
87.5x15 - 2 minute split

Standing Calf Raise:
160x14, 8, 5 - 4, .5, .5 minute splits (DC 2 count rest pause)

CGBP:
45x10
95x5
135x3
185x2
225x1
255x8 - 12 minute split
225x10 - 3 minute split

[Str8shutr]

10/23 BW: 320

Going to the Darkside

At Work:

Leg Press:
BWx5
180x5
360x3
450x2
540x1
630x8 - 12 minute split
540x8 - 3 minute split

Leg Extension (superset w/ IB):
80x12x2 (w/pause at top)
80x16

Incline Bench:
45x10
95x5x2
135x3
185x1
225x1
255x5 - 18 minute split
225x8 - 3 minute split

Lat Pulldowns:
100x5
160x3
200x2
260x8 - 7 minute split
200x10 - 3 minute split

Triceps Pressdowns:
55x5
75x14 - 2 minute split
60x18 - minute split

Seated Cable Row (wide grip, pulled to upper abs):
100x5
200x12 - 3 minute split
140x13 - 2 by minute split

DB Side Delt Raises:
10x8
25x11 - 2 minute split
15x14 - 2 minute split

BB Shrugs (DC rest pause set):
225x3
405x15, 9, 6 - 6, .5, .5 minute splits

[Str8shutr]

10/26 BW: 318

Deload Week

At the Gym:

LBBS:
BWx5
45x5
135x5
185x3
225x2
275x1
315x5x3 - 14, 4 minute splits

B:
45x10
95x5x2
135x3
185x2
225x1
260x1
295x1
330x4 - 24 minute split
275x8 - 6 minute split

[Str8shutr]

10/30 BW: 314

Deload Week

At Work:

Leg Press:
BWx5
180x5
360x3
450x2
540x1
630x8 - 8 minute split

CGBP:
45x10
95x5x2
135x3
185x1
225x1
255x8 - 9 minute split

Curlz:
30sx15

[Str8shutr]

11/3 BW: 312

MmmmmEeehhHHhh!!! Week

At the Gym:

LBBS:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x2 - 20 minute split
365x4 - 4 minute split
315x6 - 5 minute split

B:
45x10
95x5x2
135x3
185x2
225x1
260x1
295x1
330x3 - 27 minute split
295x4 - 6 minute split
265x6 - 4 minute split

[Str8shutr]

11/6 BW: 312

MmmmmEeehhHHhh!!! Week

At work:

LBBS:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x1 - 18 minute split
365x3 - 4 minute split
315x5 - 4 minute split

B:
45x10
95x5x2
135x3
185x2
225x1
260x1
295x1
330x3 - 29 minute split
295x5 - 4 minute split
260x9 - 4 minute split

[Str8shutr]

11/9 BW: 312

Heavy Day

At work:

LBBS:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x5 - 18 minute split
385x4 - 4 minute split
405x3 - 7 minute split
425x2 - 6 minute split
445x1 - 5 minute split

B:
45x10
95x5x2
135x3
185x2
225x1
260x1
285x5 - 17 minute split
300x4 - 3 minute split
315x3 - 4 minute split
330x2 - 2 minute split
345x1 - 3 minute split

Curlz:
20sx6
35sx15
30sx10

[Str8shutr]

11/9 BW: 312

Light Day

At the Gym:

SBBS:
BWx5
70x5
120x5
160x3
210x2
250x1
300x5x3 - 14, 4, 5 minute splits

CGBP:
45x10
95x5x2
135x3
185x2
225x1
260x5x3 - 19, 4, 4 minute splits

BBCurlz:
45x10
65x10
85x10

[Str8shutr]

11/14 BW: 312

Medium Day

At work:

LBBS:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
345x5x4 - 14, 3, 4, 5 minute split (3010 first set)

B:
45x10
95x5x2
135x3
185x2
225x1
250x1
275x5x5 - 21, 3, 3, 3, 2 minute splits