Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

1/1 BW: 308

At work:

Leg Press:
Sledx10x2
90x8x2
180x6
270x5
360x4
450x3
540x1
630x1
790x5 - 24 minute split
630x9 - 3 minute split

DL:
135x5
225x3
315x1
425x2x3 - 17, 3, minute splits

[Str8shutr]

1/3 BW: 307

At work:

B:
45x10x2
95x5x2
135x3
185x2
225x1
260x1
295x3-6 (4, 3, 3, 3) - 26, 3, 2, 3 minute splits
245x6-9 (7) - 4 minute split

BBRow:
135x3
225x1
305x6-9 (8) - 6 minute split
255x9-12 (11) - 5 minute split

Seated DB Shoulder Press:
75X6-9 (10) - 9 minute split
65X9-12 (11) - 4 minute split

V-grip Pulldowns:
220x9-12 (12) - 4 minute split
180x12-15 (13) - 2 minute split

Tricep Pushdowns:
80x9-12 (15) - 2 minute split
80x12-15 (13) - 2 minute split

Standing DB curl:
45x9-12 (8)

[Str8shutr]

1/6 BW: 314

At Pivotal:

Leg Press:
Sledx10x2
90x8x2
180x6
270x5
360x4
450x3
540x1
630x1
720x12 - 26 minutes
540x20 - 8 minutes

Leg Extension:
70x4 right, 90x13 left
30x13 right, 90x13 left
30x13 right, 90x13 left

Leg curl:
110x15
140x8
140x8

Reverse Hypers:
90x6
180x4
270x12x3

Standing calf raise:
120x8, 5, 4

[Str8shutr]

1/10 BW: 314

At work:

Iso-lateral Super Incline Press:
Barx10x2
50x8x2
90x6
140x3
180x2
230x9-12 (10)
190x12-15 (14)

Supine Chin Grip Lat Pulldown:
100x10
180x3
240x6-9 (10)
212.5x9-12 (12)

Dip Machine:
90x6
180x3
270x6-9 (10)
240x9-12 (13)

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

DB Side Delt Raises:
25X10-15 (12)
20X15-20 (15)

BB Shrugs (DC double rest pause set):
225x3
405x1
435x15, 7, 6

[Str8shutr]

1/12 BW: 311

At work:

Leg Press:
Sledx10x2
90x8x2
180x6
270x4
360x3
450x2
540x1
630x1
720x7 - 27 minute split
540x15 - 6 minute split

DL:
135x5
225x3
315x1
435x2x3 - 23, 4, 5 minute splits

[Str8shutr]

1/16 BW: 305

At Pivotal:

CGBP:
45x10
95x8
135x5
185x2
225x1
250x6-9 (7) - 18 minute split
210x9-12 (10) - 8 minute split

ISO lateral D Y row:
90x5
180x2
230x9-12 (12) - 5 minute split
210x12-15 (15) - 4 minute split

OHP:
45x5
95x3
135x1
185x1
225x1
165x6-9 (7) - 24 minute split
145x9-12 (9) - 5 minute split

Overhead triceps extension w/ EZcurl bar:
100x9-12 (10) - 7 minute split
90x12-15 (13) - 5 minute split

Cablecurlz:
30x8
65x13
65x11

[Str8shutr]

1/17 BW: 314

At work:

Leg Press:
Sledx10x2
90x8x2
180x6
270x5
360x4
450x3
540x1
630x1
720x10 - 24 minutes
540x15 - 6 minutes

Leg Extension:
70x2 right, 90x12 left
80x13 right, 90x13 left
90x13

Reverse Hypers:
90x6
180x4
290x12x3

Leg curl:
110x3 - causing soreness right behind knees, start lighter and work up

Standing calf raise:
120x6

[Str8shutr]

1/19 BW: 307

At work:

B:
45x10x2
95x5x2
135x3
185x2
225x1
260x1
295x3-6 (4, 4, 4, 3) - 26, 3, 4, 3 minute splits
245x6-9 (7) - 5 minute split

BBRow:
135x3
225x1
315x6-9 (7) - 7 minute split (garbage, go lighter)
255x9-12 (8) - 5 minute split (worn out from down day?!?)

Seated DB Shoulder Press:
75X6-9 (10) - 6 minute split
65X9-12 (9) - 4 minute split

V-grip Pulldowns:
220x9-12 (10) - 4 minute split
180x12-15 (13) - 2 minute split

Tricep Pushdowns:
87.5x9-12 (12) - 2 minute split

[Str8shutr]

1/22 BW: 311

At work:

Leg Press:
Sledx10x2
90x8x2
180x6
270x4
360x3
450x2
540x1
630x10 - 20 minute split
540x15 - 6 minute split

DL:
135x5
225x3
315x1
405x1
445x2x3 - 17, 4, 4 minute splits

[Str8shutr]

12/24 BW: 306

At Pivotal:

Life fitness Incline Press:
Barx10x2
50x8x2
90x6
140x3
180x2
240x9-12 (11)
210x12-15 (12)

Supine Chin Grip Lat Pulldown:
100x10
160x3
240x6-9 (9)
200x9-12 (11)

Dip Machine:
90x6
180x3
280x6-9 (9)
250x9-12 (13)

Seated Cable Row (to upper abs, wide grip):
85x5
160x3
240x9-12 (10)
210x12-15 (15)

DB Side Delt Raises:
30X10-15 (12)
25X15-20 (15)

BB Shrugs (DC double rest pause set):
225x3
405x1
445x12, 7, 5