Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

1/25 BW: 306

At work:

Hack SQ:
Sledx10
50x8x2
90x5
140x3
180x2
230x1
270x10 - 21 minutes
230x12 - 5 minutes

Leg Extension:
70x12
70x13
80x15

Reverse Hypers:
30x10x2
120x6
210x3
300x12x3

Leg curl:
65x8
95x3
125x8
95x12

Standing calf raise:
140x6, 4

[Str8shutr]

1/16 BW: 305

At work:

CGBP:
45x10
95x8
135x5
185x2
225x1
250x6-9 (7) - 19 minute split
210x9-12 (11) - 7 minute split

Chest supported T Bar Row:
90x5
160x9-12 (8) - 6 minute split
110x12-15 (14) - 3 minute split

OHP:
45x5
95x3
135x1
185x1
225x1
165x6-9 (8) - 18 minute split
140x9-12 (8) - 5 minute split

Wide grip overhand pulldowns:
100x5
160x2
220x9-12 (10) - 4 minute split
180x12-15 (14) - 3 minute split

Overhead triceps extension w/ EZcurl bar:
105x9-12 (10) - 7 minute split
95x12-15 (13) - 5 minute split

Cablecurlz:
30x8
65x15
65x15

[Str8shutr]

1/29 BW: 302

At work:

Leg Press:
Sledx10x2
90x8x2
180x6
270x4
360x3
450x2
540x1
630x1
720x8 - 20 minute split
540x12 - 6 minute split

DL:
135x5
225x3
315x1
405x1
455x1 - minute splits

Meh.

[Str8shutr]

1/31 BW: 307

At Pivotal:

B:
45x10x2
95x5x2
135x3
185x2
225x1
260x1
295x3-6 (4, 4, 4, 4) - 20, 3, 4, 5 minute splits
245x6-9 (8) - 5 minute split

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

Seated DB Shoulder Press:
80X6-9 (9) - 7 minute split
65X9-12 (12) - 5 minute split

V-grip Pulldowns:
100x8
180x4

Tricep Pushdowns:
72.5x20 - 2 minute split
80x16

[Str8shutr]

2/2 BW: 306

At work:

Hack SQ:
Sledx8x2
50x6
90x4
180x2
270x1
320x1
290x8 - 19 minutes
250x10 - 5 minutes

Leg Extension:
70x12
90x12
110x12

Standing calf raise:
140x7, 5, 4

[Str8shutr]

2/3 BW: 304

At work:

Iso-lateral Super Incline Press:
Barx12x2
50x10x2
90x6
140x3
180x2
240x9-12 (11)
200x12-15 (13)

Supine Chin Grip Lat Pulldown:
85x10
160x5
247.5x6-9 (9)
207.5x9-12 (9)

Dip Machine:
90x6
180x3
290x6-9 (10)
250x9-12 (13)

Seated Cable Row (to upper abs, wide grip):
85x5
160x3
232.5x9-12 (10)
212.5x12-15 (12)

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

BB Shrugs (DC double rest pause set):
225x3
405x1
445x11, 8, 6

[Str8shutr]

1/29 BW: 302

At work:

Leg Press:
Sledx10x2
90x8x2
180x6
270x4
360x3
450x8x3 - 20, 1, 1 minute splits

[Str8shutr]

1/16 BW: 305

At work:

CGBP:
45x10
95x8
135x5
185x2
225x1
250x6-9 (7) - 19 minute split
210x9-12 (11) - 7 minute split

Chest supported T Bar Row:
90x5
160x9-12 (8) - 6 minute split
110x12-15 (14) - 3 minute split

OHP:
45x5
95x3
135x1
185x1
225x1
165x6-9 (8) - 18 minute split
140x9-12 (8) - 5 minute split

Wide grip overhand pulldowns:
100x5
160x2
220x9-12 (10) - 4 minute split
180x12-15 (14) - 3 minute split

Overhead triceps extension w/ EZcurl bar:
105x9-12 (10) - 7 minute split
95x12-15 (13) - 5 minute split

Cablecurlz:
30x8
65x15
65x15

[Str8shutr]

1/31 BW: 299

At work:

B:
45x10x2
95x5x2
135x3
185x2
225x1
260x1
295x3-6 (4, 4, 4, 4) - 20, 3, 3, 4 minute splits
250x6-9 (7) - 4 minute split

BBRow:
135x3
225x1
255x6-9 (9) - 7 minute split
225x9-12 (12) - 4 minute split

Seated DB Shoulder Press:
80X6-9 (8) - 6 minute split right arm
75x7 - 3 minute split
65X9-12 (12) - 4 minute split

V-grip Pulldowns:
100x8
180x4
220x8
180x10

Tricep Pushdowns:
72.5x20 - 2 minute split
80x15

[Str8shutr]

2/13 BW: 300

At work:

Seated Leg Press:
90x10
180x8
270x5
360x20 - 15 minute split

Hack SQ:
Sledx5
90x5
180x3
270x8 - 16 minutes
180x12 - 3 minutes

Leg Extension:
70x14
80x14
90x13

Reverse Hypers:
30x10
120x6
210x3
300x12x3