Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

6/19 BW: 282

GGW Wk6 WO1

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
350x1
380x4x4 - 15, 4, 5, 6 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x1
255x4x3 - 16, 3, 3 minute splits

DL:
135x3
225x2
315x1
350x4x3 - 16, 2, 3 minute splits

Pretty good WO. Did this one out in the garage at 96 degrees and 83% humidity. It was hot AF.

[Str8shutr]

6/21 BW: 282

GGW Wk6 WO2

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
335x4x2 - 17, 3 minute splits

OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
175x4x4 - 16, 3, 4, 5 minute splits

BBRows:
135x3
185x1
225x4x2- 7, 2 minute splits
245x4x2 - 2, 2 minute splits

[Str8shutr]

6/23 BW: 281

GGW Wk6 WO3

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
360x4x3 - 12, 3, 5 minute splits

BP:
45x10
95x5x2
135x3
185x2
215x1
245x1
270x4x4 - 16, 3, 3, 4 minute splits

DL:
135x3
225x2
315x1
395x4 - 15 minute split

Wore belt on 4th hole for SQs!

[Str8shutr]

6/26 BW: 282

GGW Wk7 WO1

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
360x6x4 - 13, 5, 6, 8 minute splits

BP:
45x10
95x5x2
135x3
185x2
215x1
240x6x3 - 20, 3, 3 minute splits

DL:
135x3
225x2
325x6x3 - 11, 3. 4 minute splits

Effff, pulled something under my top right rib on first set of SQs. Let's see if I can make it through the WO.

Hard to believe the lil' guy is 2 yrs old. A friend got him a kiddie set of plastic dumbbells. We'll see if he sticks with it.

[Str8shutr]

6/28 BW: 283

GGW Wk7 WO2

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
305x6x2 - 16, 3 minute splits

OHP:
45x5x2
75x5
95x3
115x2
135x1
147.5x1
160x6x4 - 17, 3, 5, 6 minute splits

BBRows:
45x5
135x3
155x8x4 - 7, 1, 1, 1 minute splits

So I definitely tore something on, around, near or attached to my diaphragm. Every time I breathe, cough or Valsalva it feels like getting stabbed in the belly.

[Str8shutr]

6/30 BW: 283

GGW Wk7 WO3

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
325x6x3 - 13, 3, 4 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x1
245x6x4 - 14, 2, 3, 3 minute splits

DL:
135x3
225x2
315x1
365x6 - 8 minute split

[Str8shutr]

7/2 BW: 283

GGW Wk8 WO1

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
370x5x3- 15, 4, 5 minute splits
370x1 - 6 minute split / calf cramps, icy hot
370x4 - 4 minute split

BP:
45x10
95x5x2
135x3
185x2
225x1
250x5x3 - 9, 4, 2 minute splits

DL:
135x3
225x2
275x1
315x1
340x5x3 - 4, 2, 2 minute splits

FML. Cramp City today. On fourth set of SQs, as soon as I took the bar out of the rack, both calves cramped up. Got one rep and couldn't work through it. Tore off the knee sleeves and slathered on icy hot. Took four minutes and got the other 4 reps. Then on B abs cramped on first set. Aggggh.

[Str8shutr]

7/5 BW: 282

GGW Wk8 WO2

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
325x5x2 - 16, 3 minute splits

OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
170x5x4 - 16, 3, 4.5, 6 minute splits

BBRows:
45x5
135x3
185x6 - 6 minute split
225x6x3 - 2, 2, 2 minute splits

[Str8shutr]

7/7 BW: 283

GGW Wk8 WO3

SQ:
BWx5
45x5
135x5
225x3
275x1
315x1
345x5x3 - 20, 6, 5 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x1
260x5x4 - 22, 4, 4, 5.5 minute splits

DL:
135x3
225x2
315x1
385x5 - 15 minute split

[Str8shutr]

7/9 BW: 285

GGW Wk9 WO1

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
355x1
390x4x4 - 14, 7, 6, 6 minute splits

BP:
45x10
95x5x2
135x3
185x2
225x1
260x4x3 - 18.5, 3.5, 4 minute splits

DL:
135x3
225x2
315x1
365x4x3 - 13, 3, 3 minute splits

Diaphragm area is still sore. Wish that shit would heal up.

390 SQs were surprisingly easy, especially considering I didn't take my normal two days rest from WO3.

Homie next to me doing 455x3xmany DLs. Decent form.