Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

4/21 BW: 292

At work:

Hammer Super Incline Press:
Barx15
50x10
90x5
140x3
180x2
220x9-12 (12)
190x12-15 (13)

Narrow semi Supine Chin Grip Lat Pulldown:
85x10
160x5
240x6-9 (9)
200x9-12 (12)

DB Side Delt Raises:
30X10-15 (10)
25X15-20 (15)

[Str8shutr]

4/26 BW: 291

At work:

B:
45x10x2
95x5x2
135x3
185x2
225x1
260x1
295x3-6 (3, 3, 3, 3, 3, 3) - 26, 3, 3, 5, 3, 3 minute splits
250x6-9 (7) - minute split

Lat Pulldown:
85x8
160x3
240x6-9 (8) - 6 minute split
200x9-12 (12) - 3 minute split

Tricep Pushdowns:
80x23
72.5x17

Side Laterals:
25x15
20x15

[Str8shutr]

3/30 BW: 289

At work:

Hammer Super Incline Press:
Barx12x2
50x10x2
90x6
140x3
180x2
230x9-12 (12)
200x12-15 (15)

Narrow semi Supine Chin Grip Lat Pulldown:
85x10
160x5
260x6-9 (9)
200x9-12 (13)

Triceps press downs:
50x22
65x22
80x15

Seated Cable Row (to upper abs, wide grip):
85x5
160x3
240x9-12 (9)
187.5x12-15 (14)

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

BB Shrugs (DC double rest pause set):
225x3
455x13, 7, 5

[Str8shutr]

5/3 BW: 289

At work:

CGBP:
45x10x2
95x5x2
135x3
185x2
225x1
250x6-9 (6) - 14 minute split
205x9-12 (9) - 5 minute split

Chest supported T Bar Row:
70x5
135x9-12 (11) - 5 minute split
110x12-15 (15) - 2 minute split

Machine Curlz:
50x8 slloowww

[Str8shutr]

/26 BW: 291

At work:

B:
45x10x2
95x5x2
135x3
185x2
225x1
260x1
295x3-6 (3, 3, 3, 3, 3, 3) - 26, 3, 3, 3, 3, 3 minute splits
250x6-9 (6) - 3 minute split

Lat Pulldown:
85x8
160x3
240x6-9 (8) - 5 minute split
200x9-12 (11) - 3 minute split

[Str8shutr]

5/11 BW: 287

At work:

Hammer Super Incline Press:
Barx12x2
50x10x2
90x6
140x3
180x2
210x1
240x9-12 (11)
210x12-15 (12)

Narrow semi Supine Chin Grip Lat Pulldown:
85x10
140x5
200x2
260x6-9 (8)
200x9-12 (11)

Triceps press downs:
55x30
70x21
85x12

Seated Cable Row (to upper abs, wide grip):
85x5
160x3
240x9-12 (9)
187.5x12-15 (14)

DB Side Delt Raises:
25X10-15 (15)
25X0x15-20 (16)

[Str8shutr]

5/15 BW: 288

At work:

CGBP:
45x10x2
95x5x2
135x3
185x2
225x1
250x6-9 (6) - 19 minute split
205x9-12 (10) - 5 minute split

Chest supported T Bar Row:
45x8
90x5
135x9-12 (13) - 6 minute split
115x12-15 (15) - 2 minute split

OHP:
45x5
95x3
135x1
185x1
225x1
165x6
135x9

Iso-lateral pulldowns:
85x8
160x4
270x9-12 (13) - 4 minute split
180x12-15 (15) - 3 minute split

Overhead triceps extension w/ EZcurl bar:
95x9-12 (12) - 4 minute split
85x12-15 (14) - 3 minute split

Machine Curlz:
50x22
65x16

[Str8shutr]

5/17 BW: 288

At work:

B:
45x10x2
95x5x2
135x3
185x2
225x1
260x1
295x3-6 (3, 3, 3, 3, 3) - 26, 4, 4, 4, 4 minute splits
225x8 - 5 minute split
185x9 - 3 minute split

Lat Pulldown:
85x8
160x3
240x6-9 (9) - 6 minute split
207.5x9-12 (10) - 3 minute split

Tricep Pushdowns:
85x19
72.5x16

Machine curl:
65x16
50x15

Side Laterals:
25x15
20x15

[Str8shutr]

5/24 BW: 289

At work:

Hammer Super Incline Press:
Barx12x2
50x10x2
90x6
140x3
180x2
235x9-12 (12)
210x12-15 (13)

Narrow semi Supine Chin Grip Lat Pulldown:
85x10
160x5
267.5x6-9 (7)
200x9-12 (13)

Triceps press downs:
50x22
57.5x23
65x18

Seated Cable Row (to upper abs, wide grip):
85x5
160x3
240x9-12 (10)
200x12-15 (13)

DB Side Delt Raises:
25X10-15 (14)
20X15-20 (17)

BB Shrugs (DC double rest pause set):
225x3
455x14, 8, 5

[Str8shutr]

5/26 BW: 288

At work:

Back extensions:
BWx5x3

DL:
135x5x2
225x5
315x5

Calves:
120x6 (5 sec hold up, 5 sec hold down)
120x5 (5 sec hold up, 5 sec hold down)