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Thread: Fighting Muscular Atrophy, 1 rep at a time

  1. #1491
    Join Date
    Oct 2012
    Posts
    2,100

    Default

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    2/16 BW: 304

    At work:

    Life Fitness Incline Press:
    Barx12x2
    50x10x2
    90x6
    140x3
    180x2
    230x1
    260x9-12 (12)
    220x12-15 (13)

    Supine Chin Grip Lat Pulldown:
    85x10
    160x5
    240x6-9 (9)
    180x9-12 (11)

    Dip Machine:
    90x6
    180x3
    300x6-9 (10)
    250x9-12 (14)

    Seated Cable Row (to upper abs, wide grip):
    85x5
    160x3
    225x9-12 (10)
    205x12-15 (12)

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

    BB Shrugs (DC double rest pause set):
    225x3
    405x1
    445x11, 7
    Last edited by Str8shutr; 02-16-2024 at 09:39 AM.

  2. #1492
    Join Date
    Oct 2012
    Posts
    2,100

    Default

    1/29 BW: 302

    At work:

    Leg Press:
    Sledx12x2
    90x10x2
    180x8
    270x5
    360x3
    450x2
    540x1
    630x11- 22 minute split
    450x20 - 5 minute split

    Leg Extension:
    70x12
    80x12
    90x12

    Standing Calf Raise:
    140x8, 6, 5
    Last edited by Str8shutr; 02-19-2024 at 04:21 AM.

  3. #1493
    Join Date
    Oct 2012
    Posts
    2,100

    Default

    2/20 BW: 305

    At work:

    CGBP:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    250x6-9 (6) - 19 minute split
    215x9-12 (9) - 5 minute split

    Chest supported T Bar Row:
    45x8
    90x5
    135x9-12 (9) - 6 minute split
    90x12-15 (14) - 3 minute split

    OHP:
    45x5
    95x3
    135x1
    185x1
    225x1
    165x6-9 (7) - 18 minute split
    135x9-12 (9) - 5 minute split
    Last edited by Str8shutr; 02-20-2024 at 04:29 AM.

  4. #1494
    Join Date
    Oct 2012
    Posts
    2,100

    Default

    2/23 BW: 299

    At Pivotal:

    Leg Press:
    Sledx10x2
    90x8x2
    180x6
    270x4
    360x8
    450x8
    540x8x2

    DL:
    135x5
    225x3
    315x1
    405x5

    Leg Extensions:
    80x8 slloowww, hold at top
    110x8 regular
    70x5 very sllloww, hold at top
    Last edited by Str8shutr; 02-23-2024 at 06:09 PM.

  5. #1495
    Join Date
    Oct 2012
    Posts
    2,100

    Default

    starting strength coach development program
    2/26 BW: 299

    At work:

    B:
    45x10x2
    95x5x2
    135x3
    185x2
    225x1
    260x1
    295x3-6 (5, 4, 4, 4) - 20, 3, 4, 5 minute splits
    250x6-9 (7) - 5 minute split

    BBRow:
    135x3
    225x1
    265x6-9 (9) - 7 minute split
    235x9-12 (12) - 4 minute split

    Seated DB Shoulder Press:
    75x9 - 5 minute split
    70x8 - 4 minute split

    V-grip Pulldowns:
    100x8
    180x4
    240x9
    180x11

    Tricep Pushdowns:
    80x18
    85x10

    Biceps curl machine:
    40x5 sllloowww

    Curlz:
    40x10
    30x13
    Last edited by Str8shutr; Yesterday at 04:30 PM.

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