Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

11/12 BW: 306

At work:

Iso-lateral Super Incline Press:
Barx10x2
50x6
90x5
140x3
180x9-12 (11)
150x12-15 (14)

Supine Chin Grip Lat Pulldown:
55x10
100x6
160x2
220x6-9 (8)
187.5x9-12 (13)

Dip Machine:
90x6
180x3
220x6-9 (8)
190x9-12 (12)

Seated Cable Row (to upper abs, wide grip):
85x5
140x3
200x9-12 (11)
200x12-15 (12) forgot to change weight

DB Side Delt Raises:
15X10-15 (15)
10X15-20 (19)

BB Shrugs (DC double rest pause set):
225x3
445x12, 7, 5

[Str8shutr]

11/14 BW: 306

At work:

Safety squat bar SQs:
BWx5
70x5
120x5
160x3
210x2
250x1
300x6-9 (2) - 16 minute split
210X9-12 (6) - 3 minute split; right knee is still really sore

Safety squat bar Goodmornings:
Barx3
120x2
160x1
200x6-9 (8) 15 minute split
150X9-12 (11) - 4 minute split

Leg Extensions:
100X12-15 (14)
80X15-20 (20)

Standing Leg Curls:
60X9-12 (11) left leg 10 (12) right leg
45X12-15 (15) left leg 5 (15) right leg

Seated Calf Raise (DC double rest pause set):
60x7, 4, 3

Hanging knee raises:
2x10-15 (13, 11)

[Str8shutr]

11/16 BW: 305

At work:

DB BP:
15sx10
30sx8
45sx5
65sx3
90sx6-9 (9) - 9 minute split
70sx9-12 (11) - 4 minute split

Chest supported T bar row:
45x5
90x2
145x9-12 (10) - 8 minute split
95x12-15 (13) - 4 minute

OHP:
45x5
75x5
95x3
115x2
135x1
155x6-9 (7) - 16 minute split
135x9-12 (8) - 4 minute split

Wide grip overhand pulldowns:
70x5
140x2
200x9-12 (11) - 6 minute split
160x12-15 (14) 3 minute split

Overhead triceps extension w/ EZcurl bar:
25x5
45x3
75x9-12 (12) - 5 minute split
65x12-15 (14) - 3 minute split

BBcurlz:
45x5
65x3
90x9-12 (10)
80x12-15 (12)

[Str8shutr]

11/20 BW: 306

At work:

Iso-lateral Super Incline Press:
Barx10x2
50x8
90x6
140x3
180x2
200x9-12 (12)
170x12-15 (13)

Supine Chin Grip Lat Pulldown:
100x10
160x3
227.5x6-9 (8)
200x9-12 (11)

Dip Machine:
90x6
180x3
240x6-9 (9)
2100x9-12 (12)

Seated Cable Row (to upper abs, wide grip):
85x5
160x3
220x9-12 (9)
200x12-15 (14)

DB Side Delt Raises:
20X10-15 (12)
15X15-20 (17)

BB Shrugs (DC double rest pause set):
225x3
455x13, 8, 5

[Str8shutr]

11/25 BW: 307

At work:

B:
45x10x2
95x5x2
135x3
185x2
225x1
250x1
280x3-6 (6) - 22 minute split
235x6-9 (8) - 4 minute split

BBRow:
135x3
255x6-9 (9) - 11 minute split
225x9-12 (12) - 3 minute split

Seated DB Shoulder Press:
70X6-9 (9) - 8 minute split
55X9-12 (12) - 4 minute split

V-grip Pulldowns:
200x9-12 (11) - 10 minute split
160x12-15 (12) - 3 minute split

Tricep Pushdowns:
72.5x9-12 (19) - 4 minute split
72.5x12-15 (15) - 3 minute split

Seated DB curl:
45x9-12 (9)

Cable curl w/ V grip:
50x14

Standing DB curl:
30x12-15 (9)

[Str8shutr]

11/28. BW: 306

At Pivotal:

MTS Incline Press:
30x10x2
60x5x2
90x3
120x2
140x9-12 (9) per arm
110x12-15 (12) per arm

Supine Chin Grip Lat Pulldown:
70x10
140x3
200x6-9 (11)
180x9-12 (11)

Dip Machine:
90x6
180x3
250x6-9 (11)
230x9-12 (17)

Seated Cable Row (to upper abs, wide grip):
85x5
160x3
220x9-12 (12)
207.5x12-15 (16)

DB Side Delt Raises:
20X10-15 (16)
15X15-20 (18)

BB Shrugs (DC double rest pause set):
225x3
315x2
475x13, 8, 5

[Str8shutr]

My right knee is all jacked up. I think in about another 3-4 days I’ll be able to resume lower body.

[Str8shutr]

12/1 BW: 305

At work:

DB BP:
15sx10
30sx8
45sx5
70sx3
95sx6-9 (9) - nope

CGBP:
185x3
225x2
245x6-9 (7) - 25 minute split
215x9-12 (7) - 4 minute split

Chest supported T bar row:
45x5
90x2
150x9-12 (9) - 7 minute split
100x12-15 (13) - 4 minute split

OHP:
45x5
75x5
115x2
135x1
155x6-9 (7) - 16 minute split
135x9-12 (7) - 4 minute split

Wide grip overhand pulldowns:
70x5
140x2
207.5x9-12 (12) - 5 minute split
167.5x12-15 (14) 3 minute split

Overhead triceps extension w/ EZcurl bar:
25x5
45x3
85x9-12 (12) - 5 minute split
75x12-15 (14) - 3 minute split

BBcurlz:
45x5
95x9-12 (3)

Upper body smoked out. Need to do some lower body. If this fucking knee would heal up…

[Str8shutr]

12/3 BW: 308

At work:

Leg Press:
Sledx12x2
90x10
180x8
270x5
360x3
450x2
540x2
590x12- 35 minute split
540x14 - 6 minute split

Reverse Hypers (superset w/ Leg Press)
60x10x2
105x5
150x2
195x3
240x10x2

Knee felt meh.

[Str8shutr]

12/5 BW: 307

At work:

B:
45x10x2
95x5x2
135x3
185x2
225x1
255x1
285x3-6 (5) - 24 minute split
240x6-9 (8) - 5 minute split

BBRow:
135x3
255x1
275x6-9 (9) - 10 minute split
250x9-12 (11) - 5 minute split

Seated DB Shoulder Press:
75X6-9 (9) - 8 minute split
60X9-12 (12) - 4 minute split

V-grip Pulldowns:
207.5x9-12 (10) - 6 minute split
167.5x12-15 (13) - 3 minute split

Tricep Pushdowns:
72.5x9-12 (18) - 2 minute split
72.5x12-15 (12.5) - 2 minute split

Standing DB curl:
45x9-12 (10)
30x12-15 (13)