Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

9/6 BW: 308

At work:

Leg Press:
Sledx12x2
90x10
180x6
270x4
360x2
450x1
540x5 - 22 minute split
630x5 - 4 minute split
720x5 - 4 minute split
720x5 - 6 minute split
540x12 - 5 minute split

DL:
135x5
225x2
315x1
405x1 - 23 minute split

Leg Extensions:
RL: 35x8x4
LL: 70x8x4

[Str8shutr]

9/9 BW: 308

At work:

B:
45x10x2
95x5x2
135x3
185x2
225x1
265x1
295x3-6 (3, 3, 3, 3, 3) - 24, 2, 3, 3, 3 minute splits
250x7 - 4 minute split
215x8 - 4 minute split

BBRow:
135x3
225x1
315x4-8 (5) - 9 minute split
275x4-8 (7) - 6 minute split

Tricep Pushdowns:
95x8
95x10

Iso-lateral pulldowns:
115x6
220x4
260x4-8 (6)
240x4-8 (7)

Machine Curlz:
95x7

Curlz:
50x4
35x10

[Str8shutr]

9/13 BW: 306

At work:

Hammer Super Incline Press:
Barx12x2
50x10
90x8
140x5
180x3
220x2
255x1
285x4-8 (7)
235x9-12 (9)

Narrow semi Supine Chin Grip Lat Pulldown:
85x10
16010x5
240x6-9 (8)
200x9-12 (10)

Triceps press downs:
72.5x23 (stiff handle, short stroke)

Overhead Triceps Press:
35x15 (full ROM)
50x15

BB Shrugs (DC double rest pause set):
225x8
405x4
505x14, 7, 5

[Str8shutr]

9/14 BW: 305

At work:

Leg Press:
Sledx10x2
90x8
180x6
270x4
360x2
450x1
540x5 - 26 minute split
650x5 - 4 minute split
740x5 - 4 minute split
740x5 - 6 minute split
600x8 - 5 minute split

Leg Extensions:
RL: 45x8x3
LL: 75x8x3

[Str8shutr]

9/16 BW: 308

At work:

CGBP:
45x10x2
95x5x2
135x3
185x2
225x1
255x6-9 (6) - 23 minute split
225x7 - 3 minute split
210x4-8 (8) - 4 minute split

Chest supported T Bar Row:
45x8
90x4
135x1
185x4-8 (6) - 8 minute split
145x8-11 (11) - 4 minute split

OHP:
45x5
95x3
135x1
185x1
225x1
185x5 - 4 minute split
160x6 - 4 minute split

Iso-lateral pulldowns:
90x8
180x4
340x4-8 (7) - 4 minute split
290x8-11 (11) - 3 minute split

[Str8shutr]

9/19 BW: 306

At Pivotal:

Leg Press:
Sledx12
45x10
90x10
135x10
180x8
270x4
360x2
450x1
540x1
630x1
720x5 - 24 minute split
720x5 - 4 minute split

DL:
135x5
225x2
315x1
405x5x2 - 23, 6 minute splits

Leg Extensions:
RL: 50x8x4
LL: 80x8x4

[Str8shutr]

9/21 BW: 306

At work:

B:
45x10x2
95x6x2
135x5
185x3
225x2
265x1
295x3-6 (4, 4, 4, 3, 3) - 24, 4, 4, 4, 4 minute splits
250x7 - 4 minute split
225x7 - 4 minute split

BBRow:
135x3
225x1
295x4-8 (5) - 9 minute split
265x4-8 (7) - 4 minute split

OH Tricep Extensions (pulley on 4th notch):
65x10
80x10
95x10

Iso-lateral pulldowns:
130x8
200x3
270x4-8 (7)
250x4-8 (8)

Curlz:
45x6
35x8

Jacked up my left calf during last WO. Last rep of DL something felt funny. Over next day left leg swole up, have sharp pain in back of calf and some visible swelling in my ankle. Feels better today, but still swollen.

[Str8shutr]

9/23 BW: 306

At work:

Hammer Super Incline Press:
Barx12x2
50x10
90x8
140x6
180x3
230x2
265x1
295x4-8 (6)
255x4-8 (7)

Narrow semi Supine Chin Grip Lat Pulldown:
85x8
160x4
260x4-8 (6)
220x6-9 (8)

Triceps press downs:
80x15 (stiff handle, short stroke)

Overhead Triceps Press:
85x12 (full ROM)
100x8

[Str8shutr]

9/29 BW: 308

At work:

CGBP:
45x10x2
95x6x2
135x5
185x3
225x2
265x4-8 (5) - 24 minute split
235x6x2 - 3, 3 minute splits
225x6x2 - 4, 4 minute split

Chest supported T Bar Row:
45x8
90x4
135x1
195x4-8 (6) - 10 minute split
180x4-8 (6) - 3 minute split
165x4-8 (9) - 3 minute split

[Str8shutr]

10/1 BW: 305

At work:

Leg Press:
Sledx10x2
90x8
180x6
270x4
360x2
450x5 - 25 minute split
540x5 - 4 minute split
630x5 - 5 minute split
630x5 - 5 minute split
590x5 - 6 minute split

Leg Extensions:
RL: 55x8x3
LL: 45x8x3