Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

10/5 BW: 308

At work:

B:
45x10x2
95x6x2
135x5
185x3
225x2
265x1
300x3-6 (4, 4, 3, 3, 3, 3) - 24, 4, 4, 6, 4, 4 minute splits
250x7 - 3 minute split

BBRow:
135x3
225x1
295x4-8 (6.5) - 8 minute split
265x4-8 (9) - 4 minute split

OH Tricep Extensions (pulley on 4th notch):
80x12
95x11
95x9.5

Machine Curlz:
50x5 sssllllloooiwwww
40x10 normal
80x10 normal

[Str8shutr]

10/8 BW: 308

At work:

Leg Press:
Sledx10x3
90x8x2
180x5
270x3
360x2
450x5 - 16 minute split
540x5 - 4 minute split
630x1 - 5 minute split
540x5 - 2 minute split

DL:
135x5
225x2
315x3x5 - 14, 2, 2, 3, 3 minute splits

[Str8shutr]

10/10 BW: 306

At work:

Hammer Super Incline Press:
Barx12x2
50x10
90x8
140x4
180x3
230x2
270x1
305x4-8 (5.5)
255x4-8 (7)

Narrow semi Supine Chin Grip Lat Pulldown:
85x10
16010x5
260x4-8 (6)
220x4-8 (7)

Overhead Triceps Press:
95x10 (full ROM)
65x15

Triceps press:
65x13
50x15

BB Shrugs (DC double rest pause set):
225x8
405x4
515x12, 7, 5

[Str8shutr]

10/15 BW: 308

At work:

CGBP:
45x10x2
95x5x2
135x3
185x2
225x1
255x6-9 (6) - 21 minute split
235x7 - 4 minute split
215x4-8 (7) - 4 minute split

Chest supported T Bar Row:
45x6
90x4
135x2
185x4-8 (7) - 9 minute split
155x8-11 (11) - 3 minute split

OHP:
45x5
95x3
135x1
185x1
225x1
185x3 - 3 minute split

Iso-lateral pulldowns:
180x5
350x4-8 (8) - 4 minute split
300x8-11 (10) - 3 minute split

[Str8shutr]

10/17 BW: 308

At work:

B:
45x10x2
95x5x2
135x3
185x2
225x1
265x1
300x3-6 (3, 3, 3, 3, 3) - 24, 3, 3, 3, 5 minute splits
250x - minute split

New Row machine:
90x10
180x4
270x4-8 (7) - 8 minute split
230x4-8 (10) - 3 minute split

OH Tricep Extensions (pulley on 4th notch):
87.5x13
95x10
102.5x8

Machine Curlz:
50x6 slower
80x8 slow
95x7 slow

[Str8shutr]

10/24 BW: 306

At work:

Hammer Super Incline Press:
Barx12x2
50x10
90x8
140x4
180x3
230x2
270x1
305x4-8 (6)
255x4-8 (6.9)
230x4-8 (6.2)

Narrow semi Supine Chin Grip Lat Pulldown:
85x10
16010x5
260x4-8 (6)
220x4-8 (7)
200x4-8 (7)

Overhead Triceps Press:
50x8
95x12 (full ROM)
80x12
80x12

Triceps press:
65x12

BB Shrugs (DC double rest pause set):
225x8
405x4
520x12, 8, 4

Curlz:
30x12
15x14


Machine Curlz:
60x3 ssslllloooowww
35x14

[Str8shutr]

10/25 BW: 308

At work:

Leg Press:
Sledx10x2
90x8
180x8
270x8
360x8
450x8x3 - 20, 3, 3 minute splits
360x8 - 4 minute spilt

Leg Extensions:
50x10x3 - 30 second splits

[Str8shutr]

10/28 BW: 308

At work:

CGBP:
45x10x2
95x5x2
135x3
185x2
225x1
275x4 - 17 minute split
255x4x2 - 4, 3 minute split
235x5x2 - 4, minute split

Chest supported T Bar Row:
45x8
90x4
135x2
190x4-8 (5) - 9 minute split
145x8-11 (11) - 3 minute split

OHP:
45x5
95x3
135x1
185x1
225x1
195x3 - 8 minute split
175x3 - 4 minute split

Pulldowns:
120x5
200x3
260x4-8 (5) - 4 minute split
220x8-11 (8) - 3 minute split


Machine Curlz:
80x3 sssllllooow
50x6 RP
40x4 RP