Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

7/6 BW: 288

At work:

Leg Press:
Sledx10x2
90x8x2
180x6
270x4
360x2
450x8
540x6x2
450x8

DL:
135x3
225x2
315x1
425x3x2 - 25, 6 minute split

Standing Calf Raises:
160x8 (5 sec hold up, 5 sec hold down)
160x6 (5 sec hold up, 5 sec hold down)

Drop DL weight, work back up.

[Str8shutr]

7/8 BW: 288

At Pivotal:

B:
45x10x2
95x5x2
135x3
185x2
225x1
265x1
295x3-6 (3, 3, 3, 3, 3) - 20, 3, 3, 3, 4 minute splits
235x7 - 5 minute split
195x10 - 5 minute split

BBRow:
135x3
225x1
295x6-9 (7) - 9 minute split
245x9-12 (10) - 6 minute split

Tricep Pushdowns:
85x18
57.5x27

Iso-lateral pulldowns:
115x6
220x4
265x9-12 (9)
220x12-15 (12)

Curlz:
65x14

[Str8shutr]

7/12 BW: 289

At work:

Hammer Super Incline Press:
Barx12x3
50x10x2
90x8
140x4
180x2
220x1
255x9-12 (9)
215x12-15 (11)

Narrow semi Supine Chin Grip Lat Pulldown:
85x10
160x5
260x6-9 (8)
207.5x9-12 (11)

Single arm Triceps press downs:
25x24
30x14
35x

Seated Cable Row (to upper abs, wide grip):
85x5
160x3
240x9-12 (9)
200x12-15 (11)

BB Shrugs (DC double rest pause set):
225x3
455x15, 9, 7

[Str8shutr]

7/14 BW: 288

At work:

Leg Press:
Sledx12x2
90x8x2
180x6
270x4
360x2
450x1
540x8
540x6
450x8x2

DL:
135x3
225x2
315x1
425x3x2 - 25, 6 minute split

DL was good.

[Str8shutr]

7/20 BW: 298

At work:

CGBP:
45x10x3
95x8x2
135x5
185x3
225x2
250x6-9 (6) - 21 minute split
225x6 - 4 minute split
205x9-12 (7) - 5 minute split

Chest supported T Bar Row:
45x8
90x5
155x9-12 (11) - 7 minute split
130x12-15 (15) - 4 minute split

OHP:
45x5
95x3
135x1
185x1
205x1
185x3
165x6
135x8

Iso-lateral pulldowns:
180x5
300x9-12 (10) - 4 minute split
230x12-15 (15) - 3 minute split

Curlz:
30sx13
25sx11

[Str8shutr]

7/22 BW: 308

At work:

Leg Press:
Sledx10x2
90x8x2
180x6
270x4
360x2
450x1
540x8 - 17 minute split
630x4 - 6 minute split
540x8 - 5 minute split
450x12 - 5 minute split

DL:
135x3
225x2
315x1
405x1
445x3x2 - 23, 7 minute split

Looking back at log, looks like best DL was 475x3 in 2020. Getting close.

DL going well. 455 next week.

[Str8shutr]

7/27 BW: 304

At work:

B:
45x10x2
95x5x2
135x3
185x2
225x1
265x1
295x3-6 (3, 3, 3, 3, 3) - 25, 3, 3, 3, 4 minute splits
235x8 - 5 minute split
195x10 - 4 minute split

BBRow:
135x3
225x1
295x6-9 (5) - 7 minute split
245x9-12 (10) - 3 minute split

Had a tooth extracted and implant set two days ago…

[Str8shutr]

7/29 BW: 308

At work:

Leg Press:
Sledx10x2
90x8x2
180x6
270x4
360x2
450x1
540x8 - 17 minute split
630x8 - 3 minute split
540x10 - 4 minute split
450x15 - 5 minute split

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

Loaded up 405 and called it off. Jacked up my right elbow yesterday pulling a cobble, just wasn’t feeling it.

[Str8shutr]

8/1 BW: 289

At work:

Hammer Super Incline Press:
Barx12
50x10x2
90x8
140x4
180x2
220x1
255x9-12 (11)
215x12-15 (10-)

Narrow semi Supine Chin Grip Lat Pulldown:
85x10
160x5
260x6-9 (8)
207.5x9-12 (10)

Triceps press downs w/ rope handle:
42.5x25
50x15
35x17

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

BB Shrugs (DC double rest pause set):
225x3
405x1
475x12, 8, 5

[Str8shutr]

8/4 BW: 308

At work:

CGBP:
45x10x3
95x5x2
135x5
185x3
225x2
250x6-9 (6) - 22 minute split
225x8 - 5 minute split
205x9-12 (9) - 5 minute split

Chest supported T Bar Row:
45x8
90x5
160x9-12 (10) - 7 minute split
135x12-15 (15) - 4 minute split

OHP:
45x5
95x3
135x2 put SBDs on elbows (my old knee sleeves)
185x1
225xF
185x3
135x8

Iso-lateral pulldowns:
180x5
305x9-12 (10) - 4 minute split
240x12-15 (15) - 3 minute split