Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

3/24 BW: 306 B2

At work:


Preacher Curls (20-30 RP):
5sx8
10sx8
38x12
48x10, 9

Barbell Reverse Curl (11-20 SS):
60x15

Leg Press Calf Raise (10-12 SS):
200x8, 3

Lying Leg Curl (15-20 RP):
65x5
125x12, 8
140 next time

SQs (4-8 SS + WM):
45x5
135x3
225x2
275x1
315x1
365x6
185x10
225x9

This 20 rep shit ain’t happening w SQs.

[Str8shutr]

3/27 BW: 307 A3

At work:

Hammer Strength Iso-lateral Wide Chest (11-15 RP):
50x8
90x5
140x4
180x2
230x1
270x1
320x1
360x6
320x5
290x6

Smith machine seated military press (11-15 RP):
Barx10
90x3
140x2
180x4
160x5
140x6

E-Z bar skullcrusher (15-30 RP):
25x6
65x13, 8

Chin-ups (15-20 RP):
BWx2, 4, 3, 3, 3, 3, 3

T-bar row (10-12 SS)
100x12

[Str8shutr]

3/29 BW: 306 B3

At Pivotal:

Dumbbell Curl (20-30 RP):
10sx8
15sx5
20sx3
30sx1
40sx9
30sx13, 10

Pinwheel Curl (11-20 SS):
25sx16

Seated Calf Raise (use Crocs: DC style 5s negative, pause at bottom 15s, explosive concentric, 10-12 SS):
35x6, 6

Machine V Squat (6-10 SS + WM):
BWx5
45x5

Leg Press:
90x5
180x3
270x2
360x1
450x1
540x1
630x1
720x10
450x20

Romanian DL (10-12 SS):
135x3
225x9

[Str8shutr]

4/1 BW: 306 A1

At work:

Incline BP (11-15 RP)
45x10x2
95x5
135x3
185x2
225x1
245x4
235x4
225x4, 3

Seated DB military press (15-30 RP):
35sx5
60sx11, 7, 7

CGBP: (15-20 RP):
45x5
95x3
135x2
185x1
225x1
265x5
255x4
245x4
235x4

Lat Pulldowns (15-20 RP):
260x6
200x10

DL (5-8 or 9-12 SS x2):
135x3
225x2
315x1
405x4
315x1

[Str8shutr]

4/4 BW: 304 B1

At work:

Standing BB Curl (20-30 RP):
10sx10
15sx8
45x15
60x3
70x1
80x10
70x10
60x10

Hammer Curl (11-20 SS):
30sx14

Standing Calf Raise (use Crocs: DC style 5s negative, pause at bottom 10s, explosive concentric, 10-12 SS):
100x10

ISO-lateral Kneeling Leg Curl (15-20 RP):
BWx6
25x6
50x3
65x12, 8

Leg Press (2x4-8 SS +WM):
Sledx8
180x6
360x4
540x2
760x6, 6 - 61, 2 minute splits
470x20 - 4 minute split

[Str8shutr]

4/6 BW: 309 A2

At Pivotal:

B (20-30 RP)
45x10
95x5
135x3
185x2
225x1
275x6
255x6
235x6, 4, 4

OHP (11-15 RP):
45x5
75x3
115x2
135x1
170x6
160x5
150x4

CGBP (11-15 RP):
135x3
185x2
245x6
220x5
205x5

[Str8shutr]

4/8 BW: 310 B2

At work:

Preacher Curls (20-30 RP):
5sx8
10sx8
18x8
28x4
43x15
53x10
63x5

Barbell Reverse Curl (11-20 SS):
65x17

Leg Press Calf Raise (10-12 SS):
210x7, 3

Lying Leg Curl (15-20 RP):
65x6
140x12, 8

SQs (4-8 SS + WM):
45x5
135x4
225x2
275x1
315x1
350x1
385x5, 4
275x8

[Str8shutr]

4/10 BW: 309 A3

At work:

Hammer Strength Iso-lateral Wide Chest (11-15 RP):
BWx10x3
50x8
90x5
180x4
270x3
320x1
380x6
340x6
340x5

Smith machine seated military press (11-15 RP):
Barx10
90x3
140x2
200x2
190x3
180x3
160x5

E-Z bar skullcrusher (15-30 RP):
35x6
75x12
65x10, 8

Chin-ups (15-20 RP):
BWx1, 2, 4, 3, 3, 3, 3, 3

T-bar row (10-12 SS)
110x12

[Str8shutr]

4/12 BW: 306 B3

At work:

Dumbbell Curl (20-30 RP):
10sx8
15sx5
20sx3
30sx1
40sx10
35sx10
30sx10

Pinwheel Curl (11-20 SS):
25sx16

Seated Calf Raise (use Crocs: DC style 5s negative, pause at bottom 15s, explosive concentric, 10-12 SS):
50x4, 5, 3

Machine Hack Squat (6-10 SS + WM):
BWx5
90x5
180x3
270x2
380x7
230x20

[Str8shutr]

4/15 BW: 306 A1

At work:

Incline BP (11-15 RP)
45x10x2
95x5
135x3
185x2
225x1
245x4
235x5
225x5

Seated DB military press (15-30 RP):
35sx5
60sx12, 8, 7

CGBP: (15-20 RP):
45x5
95x3
135x2
185x1
225x1
265x6
255x5
245x4
235x4

Lat Pulldowns (15-20 RP):
240x7
200x10