Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

12/23 BW: 303 2B

At work:

Wenning warmup (3 exercises done as a circuit):
Leg curl:
20x12
30x15
40x18
40x18

Reverse hypers:
25x12, 12, 15, 18

Belt SQ:
25x8, 10, 12, 12 - 14 minutes

SSB:
70x3
120x2
160x1
210x1
250x1
280x3x5 - 15, 4, 4, 4, 4 minute splits

DL:
135x3
225x2
325x5 - 22 minute split
375x3 - 4 minute split
415x3 - 6 minute split

Hammer Strength ISO-lateral DY Row:
50x5
100x3
150x2
200x10
220x10

[Str8shutr]

12/26 BW: 306 3A

At Pivotal:

Triceps Pressdown:
20x18
25x20
30x22
35x25

Seated Row:
40x18
55x20
70x22
70x25

DB Bench:
15x18
20x20
25x22
25x25 - 14 minutes

Incline B:
95x5
135x2
185x1
225x5 - 14 minute split
225x5 - 4 minute split
205x8 - 15 minute split
205x8 - 5 minute split

Hammer Strength Wide Chest:
90x5
180x2
270x12 - 8 minute split
270x12 - 4 minute split
270x12 - 5 minute split

Curlz:
10x8
20x5
35sx15
30sx15

Concentration Curlz:
40x12 slow
50x10 sllllowwww

[Str8shutr]

12/28 BW: 306 3B

At Pivotal:

Wenning warmup (3 exercises done as a circuit):
Leg curl:
20x15
30x15
40x20
50x25

Reverse hypers:
25x12, 15, 20, 25

Seated Leg press:
30x12, 15, 20, 25 - 20 minutes

Leg Press:
90x4
180x3
270x2
450x1
540x1
680x10 - 16 minute split
500x20 - 4 minute split

Reverse Hypers:
50x5
100x3
150x1
200x10x3 - 20, 4, 3 minute splits

DC Standing Calves (7 secs at full stretch, slow up, 5 secs at top, slow down):
110x4
120x4

Lat Pulldowns:
40x10
100x6
160x3
200x12
160x15

[Str8shutr]

12/30 BW: 305 1A

At work:

Triceps Pressdown:
20x18
25x20
30x23
35x25

Seated Row:
40x18
55x20
70x23
70x25

DB Bench:
15x18
20x20
25x23
25x25 - 12 minutes

B:
45x5
95x3
135x2
185x2
225x1
275x1
305x3x5 - 23, 4, 6, 6, 7 minute splits

Curlz:
10x8
20x4
35sx14
25sx16

Go to 315x3x5 next WO.

Not sleeping well. About 6hrs total in past 72.

[Str8shutr]

1/1 BW: 307 1B

At work:

Wenning warmup (3 exercises done as a circuit):
Leg curl:
20x12
30x15
40x18
40x20

Reverse hypers:
25x12, 15, 18, 20

Belt SQ:
25x12, 12, 12, 12 - 15.5 minutes

SQs:
BWx3
45x3
135x3
225x2
275x1
335x3 - 20 minute split
375x3 - 5 minute split
415x3 - 7 minute split
395x3 - 7 minute split
355x3 - 7 minute split

Leg Extension:
90x8x3

[Str8shutr]

1/4 BW: 305 2A

At Pivotal:

Triceps Pressdown:
20x20
25x22
30x25
35x25

Seated Row:
40x20
55x22
70x25
70x25

DB Bench:
15x20
20x22
25x25
25x25 - 10 minutes

B:
45x8
95x5
135x3
185x2
225x1
260x1
300x5 - 14 minute split
290x5x3 - 5, 5, 5 minute splits

OHP:
45x5
95x3
135x1
165x1
195x3x5 - 20, 4, 5, 5, 5 minute splits

Curlz:
10x8
20x4
30sx20
25sx17

[Str8shutr]

1/6 BW: 309 2B

At work:

Wenning warmup (3 exercises done as a circuit):
Leg curl:
20x15
30x18
40x18
40x18

Reverse hypers:
25x15, 15, 15, 15

Belt SQ:
25x12, 12, 12, 12 - 14 minutes

SSB:
70x3
160x2
210x1
250x1
300x3x5 - 16, 3, 4, 5, 4 minute splits

DL:
135x3
225x2
315x1
335x5 - 10 minute split
385x3 - 5 minute split
425x3 - 6 minute split

Hammer Strength ISO-lateral DY Row:
50x5
90x4
180x1
220x10
240x10

[Str8shutr]

1/8 BW: 306 3A

At work:

Triceps Pressdown:
20x22
25x25
30x25
35x25

Seated Row:
40x22
55x25
70x25
70x25

DB Bench:
15x22
20x25
25x25
25x25 - 14 minutes

Incline B:
45x5
95x3
135x2
185x1
230x6 - 16 minute split
230x5 - 5 minute split
210x7 - 5 minute split
210x7 - 5 minute split

Hammer Strength Wide Chest:
90x5
180x2
270x1
320x8 - 22 minute split
290x10 - 4 minute split
270x11 - 5 minute split

Curlz:
10x8
20x5
35sx15
30sx12

Concentration Curlz:
40x12 slow

[Str8shutr]

1/12 BW: 308 3B

At Pivotal:

Wenning warmup (3 exercises done as a circuit):
Leg curl:
20x20
30x22
40x25
50x25

Reverse hypers:
25x20, 22, 25, 25

Seated Leg press:
50x12, 22, 25, 25 - 14 minutes

Leg Press:
90x4
270x3
450x1
630x1
720x13 - 11 minute split
540x20 - 5 minute split

Reverse Hypers:
90x5
180x1
220x10x3 - 14, 4, 4 minute splits

DC Standing Calves (7 secs at full stretch, slow up, 5 secs at top, slow down):
110x5
120x4

Lat Pulldowns:
70x6
140x4
200x1
220x10
180x10

[Str8shutr]

1/14 BW: 305 1A

At work:

Triceps Pressdown:
20x25
25x25
30x25
35x25

Seated Row:
40x25
55x25
70x25
85x25

DB Bench:
15x25
20x25
25x25
30x25 - 13 minutes

B:
45x5
135x3
185x2
225x1
275x1
315x3x6 - 17, 4, 5, 8, 7, 7 minute splits

Curlz:
15x8
25x3
35sx15
25sx18