Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

2/16 BW: 304

At work:

Life Fitness Incline Press:
Barx12x2
50x10x2
90x6
140x3
180x2
230x1
260x9-12 (12)
220x12-15 (13)

Supine Chin Grip Lat Pulldown:
85x10
160x5
240x6-9 (9)
180x9-12 (11)

Dip Machine:
90x6
180x3
300x6-9 (10)
250x9-12 (14)

Seated Cable Row (to upper abs, wide grip):
85x5
160x3
225x9-12 (10)
205x12-15 (12)

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

BB Shrugs (DC double rest pause set):
225x3
405x1
445x11, 7

[Str8shutr]

1/29 BW: 302

At work:

Leg Press:
Sledx12x2
90x10x2
180x8
270x5
360x3
450x2
540x1
630x11- 22 minute split
450x20 - 5 minute split

Leg Extension:
70x12
80x12
90x12

Standing Calf Raise:
140x8, 6, 5

[Str8shutr]

2/20 BW: 305

At work:

CGBP:
45x10x2
95x5x2
135x3
185x2
225x1
250x6-9 (6) - 19 minute split
215x9-12 (9) - 5 minute split

Chest supported T Bar Row:
45x8
90x5
135x9-12 (9) - 6 minute split
90x12-15 (14) - 3 minute split

OHP:
45x5
95x3
135x1
185x1
225x1
165x6-9 (7) - 18 minute split
135x9-12 (9) - 5 minute split

[Str8shutr]

2/23 BW: 299

At Pivotal:

Leg Press:
Sledx10x2
90x8x2
180x6
270x4
360x8
450x8
540x8x2

DL:
135x5
225x3
315x1
405x5

Leg Extensions:
80x8 slloowww, hold at top
110x8 regular
70x5 very sllloww, hold at top

[Str8shutr]

2/26 BW: 299

At work:

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

BBRow:
135x3
225x1
265x6-9 (9) - 7 minute split
235x9-12 (12) - 4 minute split

Seated DB Shoulder Press:
75x9 - 5 minute split
70x8 - 4 minute split

V-grip Pulldowns:
100x8
180x4
240x9
180x11

Tricep Pushdowns:
80x18
85x10

Biceps curl machine:
40x5 sllloowww

Curlz:
40x10
30x13

[Str8shutr]

2/28 BW: 300

At work:

Leg Press:
90x10
180x8
270x5
360x20 - 15 minute split

Hack SQ:
Sledx5
90x5
180x3
270x8 - 16 minutes
180x12 - 3 minutes

Reverse Hypers:
90x10
180x6
280x12x3

[Str8shutr]

3/4 BW: 295

At work:

Hammer Super Incline Press:
Barx12x2
50x10x2
90x6
140x3
180x2
230x1
200x9-12 (12)
170x12-15 (14)

Narrow semi Supine Chin Grip Lat Pulldown:
85x10
160x5
220x6-9 (11)
180x9-12 (12)

Dip Machine:
90x6
180x3
270x6-9 (10)
230x9-12 (14)

Seated Cable Row (to upper abs, wide grip):
85x5
160x3
220x9-12 (11)
180x12-15 (16)

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

BB Shrugs (DC double rest pause set):
225x3
405x12, 8, 7

[Str8shutr]

3/8 BW: 296

At work:

CGBP:
45x10x2
95x5x2
135x3
185x2
225x1
250x6-9 (7) - 19 minute split
215x9-12 (8) - 5 minute split

Chest supported T Bar Row:
90x5
135x9-12 (9) - 6 minute split
105x12-15 (14) - 3 minute split

OHP:
45x5
95x3
135x1
185x1
225x1
165x6-9 (7) - 19 minute split
135x9-12 (9) - 5 minute split

Wide grip overhand pulldowns:
85x8
160x4
220x9-12 (10) - 4 minute split
187.5x12-15 (11) - 3 minute split

Overhead triceps extension w/ EZcurl bar:
105x9-12 (11) - 7 minute split
95x12-15 (11) - 5 minute split

Cablecurlz:
65x12

[Str8shutr]

2/26 BW: 294

At work:

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

BBRow:
135x3
225x1
275x6-9 (9) - 7 minute split
235x9-12 (12) - 3 minute split

Seated DB Shoulder Press:
70x10 - 5 minute split
65x10 - 4 minute split

V-grip Pulldowns:
100x8
180x4
240x8
180x10

Tricep Pushdowns:
80x16
72.5x12

[Str8shutr]

3/15 BW: 296

At work:

DL:
225x5x2
315x3
405x3x2

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