Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

9/15 BW: 316

Going to the Darkside

At the Gym:

LBBS:
BWx5
45x5
135x5
225x2
275x1
315x1
365x1
400x6 - 26 minute split
340x9 - 7 minute split

SLDL:
135x3
225x2
315x1
350x6 - 18 minute split
300x9 - 7 minute split

Hammer Strength Leg Press:
90x5
270x15 (next time, +10)

Lying Leg Curls:
70x12 - 13 minute split
55x15 - minute split

Standing Calf Raise in Hammer strength leg press:
65x14, 8, 6 - 5, .5, .5 minute splits (DC 2 count rest pause)

CGBP:
45x10
95x5
135x3
185x2
225x1
265x8 - 15 minute split
225x8 - 5 minute split

[Str8shutr]

9/26 BW: 320

Going to the Darkside

At Work:

Leg Press:
BWx5
90x5
270x3
360x2
450x1
540x1
630x10 - 10 minute split
540x12 - 3 minute split

Leg Extension (superset w/ IB):
75x12x2 (w/pause at top)
85x17

Incline Bench:
45x10
95x5x2
135x3
185x1
225x1
255x6 - 26 minute split
225x9 - 4 minute split

Lat Pulldowns:
100x5
160x3
200x2
260x9 - 4 minute split
205x12 - 3 minute split

Triceps Pressdowns:
55x5
75x15 - 3 minute split
60x18 - 3 minute split

Seated Cable Row (wide grip, pulled to upper abs):
100x5
205x12 - 4 minute split
145x16 - 2 minute split

DB Side Delt Raises:
10x8
25x12 - 2 minute split
15x18 - 2 minute split

BB Shrugs (DC rest pause set):
225x3
445x13, 8, 6 - 4, .5, .5 minute splits

[Str8shutr]

9/28 BW: 317

Going to the Darkside

At work:

B:
45x10
95x5x2
135x3
185x2
225x1
275x1
320x6 - 12 minute split
280x9 - 6 minute split

BBRows:
135x5
225x2
285x8 - 6 minute split
235x12 - 3 minute split

Seated DB Shoulder Press:
35sx6
60sx13 - 6 minute split
55sx14 - 3 minute split

Narrow Grip Pulldowns:
100x6
180x13 - 4 minute split
140x16 - minute split

LTE w/ EZGrip:
85x11 - 5 minute split

Standing DB Curl:
20sx6
40sx16 - 3 minute split

Got F’d over by Charleston traffic today. Had to skip leg work.

[Str8shutr]

9/30 BW: 317

Going to the Darkside

At the Gym:

LBBS:
BWx5
45x5
135x5
225x2
275x1
315x1
365x1
405x5 - 24 minute split
340x5x2 - 7, 5 minute splits

SLDL:
135x3
225x2
315x1
355x6 - 13 minute split
305x7 - 7 minute split

Hammer Strength Leg Press:
90x5
280x15 - 11 minute split

Lying Leg Curls:
75x12 - 5 minute split
60x15 - minute split

Standing Calf Raise in Hammer strength leg press:
75x15, 8, 5 - 5, .5, .5 minute splits (DC 2 count rest pause)

CGBP:
45x10
95x5
135x3
185x2
225x1
265x6 - 16 minute split
225x10 - 4 minute split

Got off work at 6a today. Went home, slept for three hours. Came here. I’m an idiot.

[Str8shutr]

10/2 BW: 321

Going to the Darkside

At the Gym

Hammer Strength Leg Press:
BWx5
Sledx5
90x5
180x3
270x2
360x1
450x1
500x8 - 10 minute split
450x10 - 3 minute split

Leg Extension (superset w/ IB, all w/ pause at top)
75x12x2
75x15

Incline Bench:
45x10
95x5x2
135x3
185x2
225x1
260x6 - 24 minute split
225x10 - 7 minute split

Lever Lat Pulldowns:
60x5
100x5
145x3
190x10 - 11 minute split
170x15 - 2 minute split

Triceps Pressdowns:
45x15 - 2 minute split (W/ pause at bottom)
50x15x2 - 2, 2 minute splits (W/ pause at bottom)

Prone T Row:
50x6
90x4

Had to cut this one short.

[Str8shutr]

10/5 BW: 315

Going to the Darkside

At work:

SBSQs:
BWx5
70x5
120x5
160x3
210x2
250x1
290x5x2 - 11, 3 minute splits

Leg Extensions (superset W/):
75x12x2 (hold at top)
85x18 (no pause)

B:
45x10
95x5x2
135x3
185x2
225x1
260x1
295x1
325x5 - 28 minute split
275x10 - 5 minute split

BBRows:
135x5
225x2
285x8 - 7 minute split
235x12 - 3 minute split

Seated DB Shoulder Press:
35sx6
65sx11 - 7 minute split
55sx12 - 3 minute split

Narrow Grip Pulldowns:
100x4
200x11 - 3 minute split
140x16 - 2 minute split

LTE w/ EZGrip:
85x10 - 3 minute split
65x12 - 2 minute split

Standing DB Curl:
20sx6
40sx14 - 2 minute split
30sx11 - 1 minute split

[Str8shutr]

10/7 BW: 319

Going to the Darkside

At work:

LBBS:
BWx5
45x5
135x5
225x2
275x1
315x1
365x1
405x3x2 - 16, 4 minute split
340x5x2 - 4, 4 minute split

SLDL:
135x3
225x2
315x1
365x6 - 13 minute split

Hack SQ:
Sledx5
170x15

Lying Leg Curls:
87.5x12 - 10 minute split
72.5x15 - 2 minute split

Standing Calf Raise:
160x13, 8, 5 - 4, .5, .5 minute splits (DC 2 count rest pause)

CGBP:
45x10
95x5
135x3
185x2
225x1
255x8 - 10 minute split
225x9 - 3 minute split

[Str8shutr]

10/9 BW: 321

Going to the Darkside

At the Gym:

Hammer Strength Leg Press:
BWx5
Sledx5
90x5
180x3
270x2
360x1
450x1
520x7 - 11 minute split
450x10 - 3 minute split

Leg Extension (superset w/ IB, all w/ pause at top)
75x12
75x15x2

Incline Bench:
45x10
95x5x2
135x3
185x2
225x1
260x7 - 25 minute split
225x10 - 4 minute split

Lever Lat Pulldowns:
100x5
165x3
210x10 - 9 minute split
180x15 - 3 minute split

Triceps Pressdowns:
50x15 - 2 minute split (W/ pause at bottom)
55x15 - 2 minute split (W/ pause at bottom)
55x13 - 2 minute split (W/ pause at bottom)

Prone T Row:
50x6
90x4
140x8 - 6 minute split
90x15 - 4 minute split

DB Side Delt Raises:
10x8
25x12 - 4 minute split
15x18 - 2 minute split

BB Shrugs (DC rest pause set):
225x3
445x14, 9, 6 - 6, .5, .5 minute splits

[Str8shutr]

10/12 BW: 320

Going to the Darkside

At work:

SBSQs:
BWx5
70x5
120x5
160x3
210x2
250x1
290x5x3 - 12, 7, 3 minute splits

Leg Extensions (superset W/):
80x12x2 (hold at top)
90x17 (no pause)

B:
45x10
95x5x2
135x3
185x2
225x1
260x1
295x1
325x5 - 27 minute split
275x10 - 6 minute split

BBRows:
135x5
225x2
295x8 - 6 minute split
245x12 - 3 minute split

Seated DB Shoulder Press:
35sx6
65sx12 - 9 minute split
55sx14 - 2 minute split

Iso-lateral Pulldowns:
180x16x2 - 2, 2 minute splits

LTE w/ EZGrip:
85x12 - 4 minute split
65x14 - 2 minute split

Standing DB Curl:
40sx12 - 3 minute split
30sx14 - 1 minute split

[Str8shutr]

10/15 BW: 319

Going to the Darkside

At work:

LBBS:
BWx5
45x5
135x5
225x2
275x1
315x1
365x1
415x3x2 - 14, 3 minute split
345x5x2 - 7, 3 minute split

SLDL:
135x3
225x2
315x1
365x6 - 10 minute split

Hack SQ:
Sledx5
180x15

Lying Leg Curls:
95x12 - 2 minute split
80x15 - 2 minute split

Standing Calf Raise:
160x13, 8, 6 - 4, .5, .5 minute splits (DC 2 count rest pause)

CGBP:
45x10
95x5
135x3
185x2
225x1
255x8 - 9 minute split
225x8 - 2 minute split