Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

6/15 BW: 302

Baby Time Maintenance

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x5x2 - 11, minute splits

Hack SQs:
BWx8
135x8
225x6
185x8 - 12 minutes

OHP:
45x5x2
75x5
95x3
115x2
135x1
160x1
185x5x - 18 minute split
205x3x2 - 5, 6 minute splits
185x4 - 7 minute split

Chinz:
3, 3, 3, 3, 3, 3, 3, 3 EMOM

Calf Raises:
100x10
200x10
220x10x2

Seated Calf Raises:
45x10
70x10x3

Cable Curlz:
30x10
50x10
65x8
57.5x10

Triceps PRESSDOWNS:
30x10
50x10
72.5x10
72.5x12

185 is a good starting weight for Hack SQs. Trying to work on some quad development.

Did last 4 as a giant superset, no rest other than moving to the correct equipment.

[Str8shutr]

6/18 BW 303

Baby Time Maintenance

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x3x3 - 13, 3, 3 minute splits
315x5x2 - 4, 4 minute split

B:
45x10x2
95x5x2
135x3
185x2
225x1
255x1
275x5x5 - 20, 3.5, 4, 4, 5 minute splits

DL:
135x3
225x2
315x1
365x5x3 - 13, 5, 5 minute split

Standing Calf Raises:
90 x10
190x10x4

Biceps curls machine
60 x 10
80 x10
80 x 8

[Str8shutr]

6/20. BW: 299

Baby Time Maintenance

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x5x2 - 17, 2.5 minute splits

Hack SQs: (superset w/ OHP)
BWx5
135x5
185x8x3

OHP:
45x5x2
75x5
95x3
115x2
135x1
160x1
185x5 - 26 minute split
205x3 - 3 minute splits
205x2x2 - 6, 7 minute split

Chinz:
3, 3, 3, 3, 3, 3, 3, 3, 3 EMOM

Under 300 again, been awhile since I’ve seen that.

[Str8shutr]

6/22 BW 301

Baby Time Maintenance

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x1 - 14 minute split
365x3 - 3 minute split
315x5x2 - 3, 3 minute splits

B:
45x10x2
95x5x2
135x3
185x2
225x1
255x1
285x1
315x1
335x1 - 19 minute split
305x3 - 4 minute split
285x5x2 - 5, 4 minute splits

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

[Str8shutr]

6/27 BW: 299

Baby Time Maintenance

DL:
45x5
135x5x2
225x3
275x8x3 - 12, 4, 4 minute splits

Floor Press:
45x10x2
95x5x2
135x5
185x3
225x8x3 - 30, 3, 4 minute splits

BBRows:
135x5
185x5
225x5
275x5x4 - 14, 3, 2, 2 minute splits

At the beach. Brought a bar and 230lbs of plates.

[Str8shutr]

6/29 BW 299

Baby Time Maintenance

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x1 - 24 minute split
365x3 - 4 minute split
315x5x2 - 4, 4 minute splits

B:
45x10x2
95x5x2
135x3
185x2
225x1
255x1
285x1
315x1
335x1 - 20 minute split
305x3 - 4 minute split
285x5x2 - 5, 4 minute splits

DL:
135x3
225x2
315x1
405x1
455x4 - 14 minute split

Thought that DL was a rep PR, but pulled 465x4 on 11/18 last year. Oh well. At least I’m twentyish pounds lighter now.

[Str8shutr]

7/1 BW: 300

Baby Time Maintenance

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x5x2 - 13, 3 minute splits

OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
175x1
195x1
215x2x4 - 22, 5, 3, 4 minute splits
205x2x4 - 6, 4, 2, 2 minute splits

Hack SQs: (superset w/ chinz)
135x8
185x8x2
225x8

Chinz:
3, 3, 3, 3, 3, 3, 3, 3 EMOM

[Str8shutr]

7/3 BW: 303

Baby Time Maintenance

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x3x4 - 14, 3, 3, 3 minute splits
315x5x2 - 4, 3 minute split

B:
45x10x2
95x5x2
135x5
185x3
225x2
255x1
285x1
305x3x2 - 21, 4 minute splits
275x5x5 - 4, 3, 4, 5, 5 minute splits

DL:
135x3
225x2
315x1
375x5x3 - 14, 4, 7 minute split

Standing Calf Raises:
190x12
210x10x3

Biceps curls machine:
50x12
60x12
80x10x2

[Str8shutr]

7/6 BW: 304

Baby Time Maintenance

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x1x2 - 21, 3 minute splits
365x3 - 4 minute split
315x5x2 - 5, 4 minute splits

B:
45x10x2
95x5x2
135x3
185x2
225x1
255x1
280x1
305x1
335x1x2 - 23, 2 minute splits
305x3 - 4 minute split
285x5x2 - 4, 4 minute splits

DL:
135x3
225x2
315x1
405x1
465x5 - 12 minute split

DL Rep PR! Done barefoot with hook grip, no belt.

[Str8shutr]

7/8 BW: 303

Baby Time Maintenance

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

OHP:
45x5x2
75x5
95x3
115x2
135x1
165x1
195x1
215x2 - 21 minute split
215x1,F - 4 minute split
195x2x3 - 3, 3, 3 minute splits
205x2x3 - 5, 5, 3 minute splits

Hack SQs: (superset w/ chinz)
135x8
185x8
225x8x2

Chinz:
3, 3, 3, 3, 3, 3, 3, 3, 3 EMOM

Thinking PR DL fried my back. OHP was a struggle.