Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

2/8 BW: 308 3B

At work:

Wenning warmup (3 exercises done as a circuit):
Leg curl:
20x20
30x23
40x25
50x25

Reverse hypers:
35x20, 22, 25, 25

Seated Leg press:
50x20, 25 25, 25 - 14 minutes

Leg Press:
90x4
270x3
450x1
630x1
750x9 - 16 minute split
560x18 - 7 minute split

Reverse Hypers:
90x5
180x2
240x10x3 - 16, 3, 3 minute splits

DC Standing Calves (7 secs at full stretch, slow up, 5 secs at top, slow down):
120x7
160x5

Lat Pulldowns:
70x6
140x4
200x1
240x8
180x10

[Str8shutr]

2/10 BW: 309 1A

At work:

Triceps Pressdown:
20x25
25x25
30x25
35x25

Seated Row:
40x25
55x25
70x25
85x25

DB Bench:
20x25
25x25
30x25
35x25 - 13 minutes

B:
45x5
135x3
185x2
225x1
275x1
325x3- 22 minute split
325x2 - 5 minute split
335x2x4 - 5, 5, 6, 7 minute splits
335x1 - 8 minute split
345x1 - 6 minute split
355x1 - 7 minute split

Curlz:
15x8
20x3
25sx25
20sx25

325x3 didn’t feel too solid. Went to 335x2.

[Str8shutr]

2/13 BW: 310 1B

At work:

Wenning warmup (3 exercises done as a circuit):
Leg curl:
30x15
40x20
50x20
50x20

Reverse hypers:
40x15, 15, 18, 20

Belt SQ:
35x10, 12, 12, 12 - 16 minutes

SQs:
45x3
135x3
225x2
315x1
365x3 - 22 minute split
405x3 - 6 minute split
445x3 - 7 minute split
425x3 - 8 minute split
385x5 - 14 minute split

Leg Extension:
110x8x3

[Str8shutr]

2/15 BW: 309 2A

At work:

Triceps Pressdown:
20x25
25x25
30x25
35x25

Seated Row:
40x25
55x25
70x25
85x25

DB Bench:
20x25
25x25
30x25
35x25 - 12 minutes

B:
45x5
135x3
225x2
265x1
295x5x3 - 22, 6, 7 minute splits
295x4x2 - 8, 7 minute splits

[Str8shutr]

2/17 BW: 309 2B

At work:

Wenning warmup (3 exercises done as a circuit):
Lying Leg curl:
20x25
30x25
40x25
50x25

Reverse hypers:
40x15, 15, 15, 15

Seated Leg Press:
50x15, 15, 20, 20 - 13 minutes

SSB:
70x3
160x2
210x1
250x1
320x3x5 - 15, 5, 5 minute splits

DL:
135x3
225x2
315x1
365x5 - 18 minute split
415x3 - 5 minute split
455x1 - 7 minute split
495x0 - 6 minute split

[Str8shutr]

2/21 BW: 309 3A

At Pivotal:

Triceps Pressdown:
20x25
25x25
30x25
35x25

Seated Row:
40x25
55x25
70x25
85x25

DB Bench:
25x25
25x25
30x25
30x25 - 13 minutes

Incline B:
45x5
95x3
135x2
185x1
225x1
255x2x2 - 16, 3 minute splits
235x5 - 5 minute split
235x5 - 5 minute split
215x7 - 6 minute split
215x7 - 6 minute split

Hammer Strength Wide Chest:
90x5
180x2
270x1
340x10 - 12 minute split
320x10 - 3 minute split
290x10 - 3 minute split

Curlz:
15x8
25x4
35sx18
25sx20

Concentration Curlz:
35x3ssssllllslooowwww
50x10

[Str8shutr]

2/23 BW: 308 3B

At work:

Wenning warmup (3 exercises done as a circuit):
Leg curl:
20x20
30x23
40x25
50x25

Reverse hypers:
40x15, 20, 20, 20

Seated Leg press:
50x15, 20 25, 25 - 12 minutes

Leg Press:
90x4
270x3
450x1
630x1
720x10 - 12 minute split
520x20 - 5 minute split

Reverse Hypers:
90x5
180x2
250x10x3 - 14, 3, 4 minute splits

DC Standing Calves (7 secs at full stretch, slow up, 5 secs at top, slow down):
140x8
180x5

Lat Pulldowns:
70x6
140x4
200x1
240x8
180x11

[Str8shutr]

2/25 BW: 309 1A1

At work:

Triceps Pressdown:
25x25
30x25
35x25
42.5x25
50x25
57.5x15

Seated Row:
40x25
55x25
70x25
85x25
100x25
120x25

DB Bench:
20x25
25x25
30x25
35x23
40x15
45x10 - 13 minutes

[Str8shutr]

2/26 BW: 309 1A2

At work:

B:
45x10
95x5x2
135x3
185x2
225x1
275x1
325x2 - 24 minute split
335x2x5 - 5, 6, 6, 6 minute splits
335x1 - 7 minute split
275x6 - 7 minute split

Curlz:
15x8
20x3
30sx23
25sx12

[Str8shutr]

3/1 BW: 304 1B

At work:

SQs:
BWx5
45x5x2
135x5
185x3
225x2
275x1
315x1
375x3 - 20 minute split
415x3 - 6 minute split
455x3 - 7 minute split
435x3 - 8 minute split
395x5 - 9 minute split

Leg Extension:
110x9x3