Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

5/24 BW 310

TSFOSB Wk21 D4

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
335x4x3 - 16, 3, 3 minute splits

DL:
135x3
225x2
315x1
405x1
425x5 - 22 minute split

Hammer Strength Leg Press:
225x5
315x10x2
405x10x2

Calf Raises on Belt Squat:
50x5
185x10x4

Cable Curlz:
40x10
50x10
60x10
70x10

[Str8shutr]

5/29 BW: 306

TSFOSB Wk22 D1

BP:
45x10x2
95x5x2
135x3
175x2
205x1
235x1
265x1
295x5x5 - 14, 3, 4, 6, 7 minute splits

Got a little work done.

[Str8shutr]

5/30 BW 304

TSFOSB Wk22 D2

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
350x1
385x4x3 - 14, 6, 7 minute splits

DL:
135x3
225x2
315x1
395x4x3 - 11, 6, 5 minute split

[Str8shutr]

6/1 BW: 305

TSFOSB Wk22 D3

Yeah that didn’t happen. Been a rough week for the fam. First I came down with a stomach bug, then had a night shift turn, and then my first day off everybody else in the family caught it. So no time for the gym.

[Str8shutr]

6/3 BW: 303

TSFOSB Wk23 D1

BP:
45x10x2
95x5x2
135x3
185x2
225x1
260x1
295x1
330x2x2 - 20, 3 minute splits
310x5 - 5 minute split
310x4x2- 6, 6 minute splits
310x3 - 7 minute split

OHP:
45x5
75x5
95x3
115x2
135x1
150x5x3 - 12, 3, 5 minute splits

Failed 4th rep of 6th B set. Had to set it on the safeties and squirm out. Hate doing that.

[Str8shutr]

6/4 BW 303

TSFOSB Wk23 D2

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
355x5x3 - 16, 4, 5 minute splits

DL:
135x3
225x2
315x1
365x5x3 - 21, 5, 6 minute splits

Calf Raises:
180x10
200x10x3

Seated Calf Raises:
55x10x4

Cable Curlz:
35x12
50x12x3

[Str8shutr]

6/6 BW 304

TSFOSB Wk23 D3

BP:
45x10
95x5x2
135x3
185x2
225x1
255x2x10 - 12, 1, 1, 1, 1, 1, 1, 1, 1, 1 minute splits

Chins:
3, 3, 3, 3, 3, 3, 3 EMOM

[Str8shutr]

6/7 BW 303

TSFOSB Wk23 D4

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x5x3 - 13, 3, 3 minute splits

Leg Press:
315x10
405x10
495x10

[Str8shutr]

6/10 BW: 301

TSFOSB Wk24 D1

BP:
45x10x2
95x5x2
135x3
185x2
225x1
250x1
275x1
305x3x3 - minute splits
275x5x2 - minute splits

OHP:
45x5
75x5
95x3
115x2
135x1
145x8x3 - minute splits

Triceps PRESSDOWNS (superset w/):
55x10
70x10x3

DBCurlz (per arm):
25x10x2
30x10x2

[Str8shutr]

6/13 BW 303

Baby Time Maintenance

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x1 - 12 minute split
365x3 - 3 minute split
315x5x2 - 4, 4 minute splits

B:
45x10x2
95x5x2
135x3
185x2
225x1
255x1
285x1
315x1
335x1 - 23 minute split
305x3 - 4 minute split
285x5x2 - 4, 5 minute splits

DL:
135x3
225x2
315x1
405x1
455x3 - 10 minute split

Going back to a three day full body routine for now. Need the flexibility to keep progress. Between baby and losing weight, 4 day split just isn’t working.