Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

3/16 BW: 293

At work:

Hammer Super Incline Press:
Barx12x2
50x10x2
90x6
140x3
180x2
210x9-12 (12)
180x12-15 (12)

Narrow semi Supine Chin Grip Lat Pulldown:
85x10
160x5
240x6-9 (8)
180x9-12 (14)

Single arm triceps press downs:
25x5x4
35x5x4
42.5x5x4

Seated Cable Row (to upper abs, wide grip):
85x5
160x3
220x9-12 (10)
180x12-15 (13)

DB Side Delt Raises:
25X10-15 (10)
20X15-20 (14)

BB Shrugs (DC double rest pause set):
225x3
425x13, 7, 5

[Str8shutr]

3/22 BW: 294

At work:

CGBP:
45x10x2
95x5x2
135x3
185x2
225x1
250x6-9 (6) - 19 minute split
205x9-12 (8) - 6 minute split

Chest supported T Bar Row:
90x5
135x9-12 (10) - 6 minute split
110x12-15 (15) - 3 minute split

OHP:
45x5
95x3
135x1
185x1
225x1
165x6-9 (5) - 18 minute split
135x9-12 (8) - 5 minute split

Wide grip overhand pulldowns:
85x8
160x4
220x9-12 (11) - 4 minute split
180x12-15 (12) - 3 minute split

Overhead triceps extension w/ EZcurl bar:
105x9-12 (9) - 4 minute split
95x12-15 (10) - 3 minute split

Machine Curlz:
50x21

Take some weight off CGBP. Failed 7th rep.

[Str8shutr]

3/24 BW: 294

At work:

Leg Press:
Sledx10x3
90x8x2
180x5
270x3
360x2
450x1
450x8x5- 26, 2, 2, 2, 2 minute split
450x12 - 2 minute split

Reverse Hypers:
90x6
180x3
270x8, 10, 15, 20

[Str8shutr]

3/26 BW: 294

At work:

B:
45x10x2
95x5x2
135x3
185x2
225x1
260x1
295x3-6 (3, 3, 3, 3, 3, 3) - 20, 3, 3, 3, 4, 3 minute splits
250x6-9 (7) - 5 minute split

BBRow:
135x3
225x1
285x6-9 (8) - 7 minute split
235x9-12 (1) - 3 minute split

Seated DB Shoulder Press:
70x11 - 5 minute split
60x11 - 4 minute split

Pullovers
100x8
180x4
240x8
180x10

Tricep Pushdowns:
80x16
72.5x12

[Str8shutr]

3/28 BW: 293

At work:

Hammer Super Incline Press:
Barx12x2
50x10x2
90x6
140x3
180x2
210x9-12 (12)
180x12-15 (12)

Narrow semi Supine Chin Grip Lat Pulldown:
85x10
160x5
240x6-9 (8)
200x9-12 (10)

Single arm triceps press downs:
25x5x4
35x5x4
42.5x5x4

Seated Cable Row (to upper abs, wide grip):
85x5
160x3
220x9-12 (11)
180x12-15 (15)

DB Side Delt Raises:
25X10-15 (12)
20X15-20 (14)

BB Shrugs (DC double rest pause set):
225x3
425x14, 8, 6

[Str8shutr]

3/30 BW: 294

At work:

Leg Press:
Sledx10x3
90x8x2
180x5
270x3
360x1
450x8 - 26 minute split
540x8 - 3 minute split
630x6 - 3 minute split
450x8x3 - 4, 2, 3 minute splits

DL:
135x5
225x3
315x1
405x2x2 - 15, 4 minute splits
405x4 - 4 minute split

Did this WO without knee sleeves. First time in 8 or 9 years? Right leg actually feels much better. I think the knee sleeve was irritating my injury. Had MRI done on 28th. Waiting on diagnosis.

[Str8shutr]

4/7 BW: 292

At work:

B:
45x10x3
95x5x2
135x3
185x2
225x1
250x1
275x3-6 (5, 5, 5) - 25, 5, 6 minute splits
245x6-9 (8) - 6 minute split

Lateral Raises:
25x13
20x14

Found out via MRI I have a medial meniscus tear in my right knee. Heavy edema from tear is causing the pain. Have an appointment with an orthopedist on 4/10.

[Str8shutr]

3/24 BW: 294

At work:

Leg Press:
Sledx10x3
90x8x2
180x5
270x3
360x2
450x1
540x6x2 - 28, 2 minute splits
450x8x3 - 2, 2, 2 minute splits
450x20 - 3 minute split

Reverse Hypers:
90x6
180x3
270x12, 12, 15 - 10, 2, 2 minute splits

[Str8shutr]

4/14 BW: 292

At work:

Hammer Super Incline Press:
Barx12x2
50x10x2
90x6
140x3
180x2
220x9-12 (12)
190x12-15 (12)

Narrow semi Supine Chin Grip Lat Pulldown:
85x10
160x5
240x6-9 (9)
200x9-12 (12)

Triceps press downs:
50x20
65x20
80x14

Seated Cable Row (to upper abs, wide grip):
85x5
160x3
220x9-12 (12)
187.5x12-15 (14)

DB Side Delt Raises:
25X10-15 (15)
20X15-20 (18)

BB Shrugs (DC double rest pause set):
225x3
445x14, 8, 6