Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

12/3 BW: 308

At work:

Leg Press:
Sledx10x2
90x8
180x8
270x6
360x4
450x3
540x1
630x1
720x13- 35 minute split
630x18 - 4 minute split

Reverse Hypers:
90x5
180x3
270x10x2

Leg Extension:
150x10
170x10
190x10
230x10
150x10

Standing Calf Raise:
90x5, 4, 3

[Str8shutr]

12/8 BW: 306

At work:

Iso-lateral Super Incline Press:
Barx10x2
50x8x2
90x6
140x3
180x2
220x9-12 (10)
190x12-15 (11,5)

Supine Chin Grip Lat Pulldown:
100x10
160x3
232.5x6-9 (9)
207.5x9-12 (11)

Dip Machine:
90x6
180x3
260x6-9 (10.5)
230x9-12 (13)

Seated Cable Row (to upper abs, wide grip):
85x5
160x3
220x9-12 (11)
200x12-15 (15)

DB Side Delt Raises:
20X10-15 (15)
15X15-20 (1)

BB Shrugs (DC double rest pause set):
225x3
405x1
495x11, 8, 5

[Str8shutr]

12/10 BW: 308

At work:

Leg Press:
Sledx10x2
90x8x2
180x6
270x5
360x4
450x3
540x1
630x1
720x10 - 25 minute split
630x15 - 4 minute split

DL:
135x5
225x3
315x1
405x4
365x5

Leg Extension:
90x12 left, 60x12 right
100x15 left, 70x15 fight

Reverse Hyper:
90x5
180x3
270x10x3

Fucking knee is still sore.

[Str8shutr]

12/13 BW: 305

At work:

CGBP:
45x10x2
95x5
135x3
185x2
225x1
245x6-9 (7) - 23 minute split
205x9-12 (9) - 5 minute split

Chest supported T bar row:
45x5
90x2
150x9-12 (9) - 5 minute split
100x12-15 (14) - 4 minute split

OHP:
45x5
75x5
115x2
135x1
185x1
205x1
225x1
155x6-9 (6) - 24 minute split
135x9-12 (8) - 6 minute split

Wide grip overhand pulldowns:
100x5
160x2
220x9-12 (9) - 6 minute split
180x12-15 (12) 3 minute split

Overhead triceps extension w/ EZcurl bar:
95x9-12 (8) - 5 minute split
85x12-15 (8) - 3 minute split

BBcurlz:
45x5
95x9-12 (4)
75x8

[Str8shutr]

12/16 BW: 308

At work:

Leg Press:
Sledx10x2
90x8x2
180x6
270x5
360x4
450x3
540x1
630x1
720x10 - 45 minute split
590x2.5 - 8 minute split

Leg Extension:
60x18 right, 80x18 left
70x15 right, 80x14 left
60x20 right, 80x18 left

Leg curl:
40x12
95x10

Standing calf raise:
120x8

[Str8shutr]

12/18 BW: 307

At work:

B:
45x10x2
95x5x2
135x3
185x2
225x1
255x1
285x3-6 (4, 3, 3, 3) - 24, 3, 2, 3 minute splits
240x6-9 (7) - 4 minute split

BBRow:
135x3
225x1
295x6-9 (8) - 9 minute split
255x9-12 (11) - 4 minute split

Seated DB Shoulder Press:
75X6-9 (9) - 8 minute split
65X9-12 (11) - 4 minute split

V-grip Pulldowns:
220x9-12 (10) - 3 minute split
180x12-15 (13) - 2 minute split

Tricep Pushdowns:
80x9-12 (17) - 2 minute split
72.5x12-15 (14) - 2 minute split

Standing DB curl:
45x9-12 (10)

[Str8shutr]

12/21. BW: 308

At work:

Leg Press:
Sledx10x2
90x8x2
180x6
270x5
360x4
450x3
540x1
630x1
740x12 - 23 minute split
630x18 - 5 minute split

DL:
135x5
225x3
315x1
405x5

Leg Extension:
40x10
100x12 left, 70x12 right
100x14 left, 70x14 fight

Reverse Hyper:
90x5
180x3
270x10x2
290x10

[Str8shutr]

12/24 BW: 306

At Pivotal:

Life fitness Incline Press:
Barx10x2
50x8x2
90x6
140x3
180x2
230x9-12 (10)
200x12-15 (13)

Supine Chin Grip Lat Pulldown:
100x10
160x3
240x6-9 (9)
220x9-12 (9)

Dip Machine:
90x6
180x3
270x6-9 (9)
240x9-12 (12)

Seated Cable Row (to upper abs, wide grip):
85x5
160x3
227.5x9-12 (11)
207.5x12-15 (15)

DB Side Delt Raises:
25X10-15 (15)
20X15-20 (19)

BB Shrugs (DC double rest pause set):
225x3
405x1
425x14, 7, 5

[Str8shutr]

12/16 BW: 310

At work:

Leg Press:
Sledx10x2
90x8x2
180x6
270x5
360x4
450x3
540x1
630x1
720x1
770x8 - 26 minute split
590x16 - 5 minute split

Leg Extension:
70x18 right, 90x18 left
70x16 right, 90x16 left
70x12 right, 90x12 left

Leg curl:
110x15
140x10
140x8

Reverse Hypers:
110x6
190x4
295x10x3

Standing calf raise:
120x7, 4, 3

[Str8shutr]

12/27 BW: 305

At work:

CGBP:
45x10
95x5x2
135x3
185x2
225x1
245x6-9 (7) - 18 minute split
205x9-12 (10) - 8 minute split

Chest supported T bar row:
45x5
90x2
150x9-12 (11) - 5 minute split
110x12-15 (15) - 4 minute split

OHP:
45x5
95x3
135x1
185x1
225x1
155x6-9 (8) - 24 minute split
135x9-12 (10) - 6 minute split

Wide grip overhand pulldowns:
100x5
160x2
227.5x9-12 (10) - 6 minute split
180x12-15 (15) 3 minute split

Overhead triceps extension w/ EZcurl bar:
95x9-12 (10) - 4 minute split
85x12-15 (11) - 3 minute split

Cablecurlz:
30x8
57.5x12
65x9