Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

5/30 BW: 288

At work:

CGBP:
45x10x2
95x5x2
135x3
185x2
225x1
250x6-9 (6) - 19 minute split
225x8 - 4 minute split
205x9-12 (9) - 5 minute split

Chest supported T Bar Row:
45x8
90x5
145x9-12 (12) - 6 minute split
125x12-15 (15) - 3 minute split

OHP:
45x5
95x3
135x1
185x1
225x1
185x3
165x6
135x8

Iso-lateral pulldowns:
85x8
160x4
290x9-12 (12) - 4 minute split
200x12-15 (15) - 3 minute split

Overhead triceps extension w/ EZcurl bar:
95x9-12 (3) - 4 minute split

Machine Curlz:
50x24
65x17

[Str8shutr]

6/2 BW: 288

At work:

Leg Press:
Sledx8x3
90x6x2
180x5
270x3
360x8 - 23 minute split
360x5x2 - 3, 3 minute splits

DL:
135x3
225x2
315x1
345x5 - 15 minute split

Standing Calf Raises:
120x8 (5 sec hold up, 5 sec hold down)
120x6 (5 sec hold up, 5 sec hold down)

[Str8shutr]

6/4 BW: 288

At work:

B:
45x10x2
95x5x2
135x3
185x2
225x1
260x1
295x3-6 (3, 3, 3, 3, 3) - 27, 3, 4, 4, 4 minute splits
225x9 - 5 minute split
185x9 - 3 minute split

BBRow:
135x3
225x1
285x6-9 (8) - 7 minute split
235x9-12 (11) - 3 minute split

Tricep Pushdowns:
85x17
50x26

Lat Pulldown:
85x8
160x3
240x6-9 (9) - 6 minute split
200x9-12 (11) - 3 minute split

Machine curl:
65x17

[Str8shutr]

6/8 BW: 289

At work:

Hammer Super Incline Press:
Barx12x2
50x10x2
90x8
140x5
180x3
210x2
245x9-12 (11)
215x12-15 (12)

Narrow semi Supine Chin Grip Lat Pulldown:
85x10
160x5
267.5x6-9 (8)
207.5x9-12 (12)

Triceps press downs:
50x24
57.5x24
65x20

Seated Cable Row (to upper abs, wide grip):
85x5
160x3
240x9-12 (11)
200x12-15 (14)

BB Shrugs (DC double rest pause set):
225x3
465x13, 8, 7

[Str8shutr]

6/11 BW: 288

At work:

Seated Leg Press:
Sledx12x2
50x8x2

Leg Press:
180x4
270x3
360x2
450x8x3 - 23, 3, 3 minute splits

DL:
135x3
225x2
315x1
365x5 - 16 minute split

Standing Calf Raises:
120x9 (5 sec hold up, 5 sec hold down)
120x6 (5 sec hold up, 5 sec hold down)

[Str8shutr]

6/13 BW: 288

At work:

CGBP:
45x10x2
95x5x2
135x3
185x2
225x1
250x6-9 (5) - 15 minute split
225x7 - 4 minute split
205x9-12 (8) - 5 minute split

Chest supported T Bar Row:
45x8
90x5
155x9-12 (10) - 6 minute split
135x12-15 (14) - 3 minute split

OHP:
45x5
95x3
135x1
185x1
205x1
225xF (stalled above head)
185x3
165x5
135x6

Iso-lateral pulldowns:
85x8
160x4
310x9-12 (11) - 4 minute split
250x12-15 (12) - 3 minute

Machine Curlz:
50x21
65x13

[Str8shutr]

6/17 BW: 288

At work:

B:
45x10x2
95x5x2
135x3
185x2
225x1
260x1
295x3-6 (3, 3, 3, 3, 3) - 17, 3, 3, 3, 4 minute splits
235x8 - 4 minute split
195x9 - 3 minute split

BBRow:
135x3
225x1
285x6-9 (9) - 9 minute split
235x9-12 (12) - 6 minute split

Tricep Pushdowns:
85x21
55x27

Iso-lateral pulldowns:
85x8
160x4
320x9-12 (10)
250x12-15 (12) - 3 minute

Curlz:
30sx18

[Str8shutr]

6/19 BW: 288

At work:

Leg Press:
Sledx10x2
90x8x2
180x4
270x3
360x1
450x1
540x8
450x8x2 - 3, 3 minute splits

DL:
135x3
225x2
315x1
405x3x2 - 20, 3 minute split

Standing Calf Raises:
140x8 (5 sec hold up, 5 sec hold down)
140x6 (5 sec hold up, 5 sec hold down)

[Str8shutr]

6/27 BW: 289

At work:

Hammer Super Incline Press:
Barx12x2
50x10x2
90x8
140x5
180x3
210x2
245x9-12 (10)
215x12-15 (12)

Narrow semi Supine Chin Grip Lat Pulldown:
85x10
160x5
260x6-9 (8)
200x9-12 (10)

Triceps press downs:
42.5x25
50x25
57.5x22

Seated Cable Row (to upper abs, wide grip):
85x5
160x3
220x9-12 (8)
220x12-15 (10)

[Str8shutr]

7/3 BW: 288

At work:

CGBP:
45x10x3
95x8x2
135x5
185x3
225x2
250x6-9 (6) - 21 minute split
225x8 - 4 minute split
205x9-12 (8) - 5 minute split

Chest supported T Bar Row:
45x8
90x5
150x9-12 (12) - 6 minute split
130x12-15 (15) - 3 minute split

OHP:
45x5
95x3
135x1
185x1
225x1
185x3
165x6
135x8

Iso-lateral pulldowns:
180x5
295x9-12 (10) - 4 minute split
210x12-15 (15) - 3 minute split

Machine Curlz:
65x19