Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

6/18 BW: 297

SQ:
BWx5
45x5
135x5
185x16 - 10 minute split
185x16 - 8 minute split
185x16 - 9 minute split

Floor press:
45x10
135x10
225x8x3 - 19, 4, 2 minute splits

DL:
135x3
225x2
275x8x2 - 12, 3 minute splits

At the beach with no rack. Went to the hardware store and got some lag bolts, drove them into the 8x8s the house is built on and am using that to SQ. May have to drive another set to do OHP, but at least I can SQ.

[Str8shutr]

6/27 BW: 300

SQ:
BWx5
45x5
95x5
135x5
185x16 - 8 minute split
185x12 - 6 minute split

OHP
45x5x2 - nope, no place to set up

BBRows
45x3
135x3
225x2
275x5x4 - 19, 2, 3, 2 minute splits

BBCurlz:
45x8
45x10
95x8
95x6x2
45x16

Still at tha beach. I brought the barbell, 4 45s and 2 25s. No place under the house that works for ohp, skipped it and blasted back and bis.

Suns out guns out, amirite.

[Str8shutr]

6/30 BW: 301

SQ:
BWx5
45x5
95x5
135x5
185x3
225x12 - 14 minute split
245x10 - 5 minute split
265x9 - 8 minute split

B:
45x10
95x5x2
135x3
185x2
225x1
255x1
275x5x4 - 25, 6, 6, 6 minute splits

DL:
135x3
225x2
315x1
405x5 - 12 minute split

Incline DB Curl:
15x8
35x8x3 - 5, 1, 1 minute splits

BBCurlz:
65x10
55x10
45x10 - giant drop set

Alrighty getting some work done. Back in a real gym. Very happy about that. For the past few months when I’m not at work I have been going to a gym in Knightsville SC called Titus Strength and Fitness. Can not recommend this place enough. The owners are great and they are also the state chairs for USAPL. The gym has calibrated kilo plates as well as ‘Merican. In the main room they have THREE elitefts style combo racks. They also have a Rogue power rack and two rogue wall racks. Two deadlift platforms and too much accessory stuff to list. They have a “cardio” room, dumbbell room and CrossFit room. All in all the best gym I have ever been in.

Bi WO A:
Heavy Barbell Curl 3 x 8
Single Arm DB Preacher Curl 3 x 10-15

Bi WO B:
Seated or Incline DB Curls 3 x 6-8
Barbell Curl 3 x 10-15

[Str8shutr]

7/2 BW: 301

SQ:
BWx5
45x5
135x5
185x3
225x2
265x8 - 11 minute split
285x8 - 5 minute split
305x6 - 9 minute split

B:
45x10
95x5x2
135x3
185x2
225x1
255x1
275x5x3 - 21, 4, 4 minute splits

DL:
135x3
225x2
345x5x3 - 9, 3, 3 minute splits

BBCurlz:
45x5
65x3
85x6x2

SQs were OK. Started getting some minor soreness in the area of previous injury, didn’t push it too hard.

[Str8shutr]

7/4 BW: 299

SQ:
BWx5
45x5
135x5
185x3
225x2
285x6 - 12 minute split
305x4 - 6 minute split
325x4 - 4 minute split

OHP:
45x5x2
75x5
95x3
115x2
135x1
160x1
185x1
205x3 - 23 minute split
185x4x3 - 5, 8, 5 minute splits

BBRows:
135x3
225x2
285x4x4 - 5, 2, 2, 3 minute splits

[Str8shutr]

7/6 BW: 301

SQ:
BWx5
45x5
95x5
135x5
185x3
225x2
265x1
295x6 - 17 minute split
315x5 - 6 minute split
335x5 - 7 minute split

B:
45x10
95x5x2
135x3
185x2
225x1
255x1
275x1
295x4x4 - 22, 4, 6, 5 minute splits

DL:
135x3
225x2
315x1
405x1
445x3 - 10 minute split

Incline DB Curl:
15x8
35x8x3 - 1, 1, 1 minute splits

BBCurlz:
85x8
65x8
45x12 - giant drop set

Need to go w/ lighter weight on BBCurl dropset. Probably do 65, 55, 45.

[Str8shutr]

7/9 BW: 301

SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
305x5x2 - 16, 4 minute splits
325x5 - 5 minute split
345x5 - 8 minute split

B:
45x10
95x5x2
135x3
185x2
225x1
255x1
275x6x3 - 19, 5, 4 minute splits

DL:
135x3
225x2
315x1
355x5x3 - 8, 2, 3 minute splits

BBCurlz:
45x5
65x3
85x8x3

DB Preacher Curlz:
25x10x2
25x8

[Str8shutr]

7/12 BW: 301

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x5x2 - 10, 3 minute splits

OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
170x1
185x6 - 24 minute split
185x5x2 - 6, 5 minute splits
185x4 - 7 minute split

BBRows
135x3
225x2
245x8x4 - 9, 2, 2, 3 minute splits

Last Pulldowns:
70x8
120x8
180x8x3

Last rep of OHP just wasn’t happening. Even racked the bar for 30 secs and tried it again. No Go.

[Str8shutr]

7/14 BW: 299

SQ:
BWx5
45x5
95x5
135x5
185x3
225x2
275x1
315x5x3 - 15, 4, 4 minute splits

B:
45x10
95x5x2
135x3
185x2
225x1
255x1
285x1
315x1 - 25 minute split
280x6x4 - 5, 4, 3, 5 minute splits

DL:
135x3
225x2
315x1
405x6 - 10 minute split

Incline DB Curl:
10x8
30x8x3

BBCurlz:
65x10
55x10
45x10 - giant drop set

SQs felt pretty good today. Hopefully be back to regular weights in another four or five weeks.

315 B felt good. Right at 7.

[Str8shutr]

7/17 BW: 301

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x5 - 22 minute split
345x5 - 7 minute split
315x5x2 - 6, 6 minute splits

B:
45x10
95x5x2
135x3
185x2
225x1
255x1
275x5x3 - 20, 3, 4 minute splits

DL:
135x3
225x2
315x1
365x5x3 - 10, 3, 3 minute splits

BBCurlz:
45x5
75x8x3