Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

12/13 BW: 290

SQs:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x1
450x1 - 16 minute split
405x3x2 - 4, 4 minute splits

B:
45x10
95x5x2
135x3
185x2
225x1
250x1
275x1
305x5x5 - 23, 5, 5, 5, 6 minute splits

Cable Curlz:
42.5x30

Got to gym late today. Had to cut out a couple of sets.

[Str8shutr]

12/16 BW: 290

SQs:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
350x1
385x4x4 - 14, 5, 6, 7 minute splits

B:
45x10
95x5x2
135x3
185x2
225x1
275x1
315x1
345x3x2 - 31, 10 minute splits
345x2 - 7 minute split

DL:
135x3
225x2
315x1
405x1
445x4 - 14 minute split
405x4 - 4 minute split

B rep PR!

[Str8shutr]

12/18 BW: 289

SQs:
BWx5
45x5
135x5
185x3
225x2
275x1
315x3x2 - 10, 3 minute splits (3 sec pause at bottom)

OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
175x1
195x4x2 - 17, 6 minute splits
195x3 - 6 minute split
185x3 - 6 minute split

Chinz:
4, 4, 4, 4, 4, 4. 4, 4, 4, 4 EMOM

Gave up on OHP after I could only get 3 at 185.

Holy hell my ass is fried. Working six day rotations, plus I left here yesterday at 615a, and here I am in the gym at 4a. So seven days this rotation...very glad we have a gym up here...otherwise this would never work.

[Str8shutr]

12/20 BW: 290

SQs:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
355x1
395x1
425x1
455x1x2 - 32, 3 minute splits
425x2x2 - 3, 5 minute splits

B:
45x10
95x5x2
135x3
185x2
225x1
250x1
275x1
305x5x5 - 20, 4, 4, 5, 5 minute splits

Cable Curlz:
50x30

[Str8shutr]

12/24 BW: 291

SQs:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x3x5 - 26, 4, 5, 7, 8 minute splits

B:
45x10
95x5x2
135x3
185x2
225x1
275x1
315x1
345x2 - 35 minute split
350x2x3 - 5, 6, 7 minute splits
350x1 - 8 minute split

DL:
135x3
225x2
315x1
405x1
465x2 - 18 minute split

[Str8shutr]

12/29 BW: 284

SQs:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x5x4 - 13, 5, 5, 6 minute splits

B:
45x10
95x5x2
135x3
185x2
225x1
275x1
315x1
350x2x5 - 22, 3, 4, 4, 6 minute splits

DL:
135x3
225x2
315x1
405x1
445x5 - 14 minute split

[Str8shutr]

1/1 BW: 290

SQs:
BWx5
45x5
135x5
185x3
225x2
275x1
315x2x3 - 11, 2, 4 minute splits (3 sec pause at bottom)

OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
175x1
195x3x4 - 17, 3, 3, 4 minute splits
195x2 - 5 minute split

Chinz:
2, 4, 6, 8, 4, 4 EMOM

[Str8shutr]

1/5 BW: 290

SQs:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
355x1
395x1
425x1
465x1x2 - 26, 5 minute splits
425x3x2 - 6, 6 minute splits

B:
45x10
95x5x2
135x3
185x2
225x1
250x1
275x1
305x5x5 - 24, 4, 4, 4, 5 minute splits

Cable Curlz:
57.5x25

[Str8shutr]

1/8 BW: 292

SQs:
BWx5
45x5
135x5
185x3
225x2
275x1
315x2 - 13 minute split (3 sec pause at bottom)
315x5 - 3 minute split

OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
175x1
195x4x4 - 15, 6, 6, 7 minute splits

Chinz:
2, 4, 8, 6, 5, 5 EMOM

[Str8shutr]

1/10 BW: 293

SQs:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x4x4 - 18, 6, 8, 9 minute splits

B:
45x10
95x5x2
135x3
185x2
225x1
275x1
315x1 - 29 minute split (w/ pause)
335x1 - 4 minute split (w/ pause)
355x1 - 4 minute split (w/ pause)
350x2x2 - 8, 8 minute splits

DL:
135x3
225x2
315x1
405x1
475x3 - 14 minute split

Got the pause at 355, but my butt came off the bench a little.