Stealth's Workout Journal

Meh pressing (elbow tendonitis).

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×20

Seated OH Plate Squeeze Press:
25×20

OH Plate Extensions:
25×20

Plate Squeeze Press:
25×20

Plate Pullovers:
25×20

Plate Skull Crusher:
25×20

Single-arm Plate Press:
25×20

Bench Press:
45×20

CG Bench Press:
45×20

Reverse-grip Bench Press:
45×20

Bench Press:
135×10
165×10
195×10
215×10
235×12

TG Plate Loaded Shoulder Press:
90×20
180×15
180×15
180×15

Arsenal Plate Loaded Shoulder Press:
90×20
90×20
90×20

Arsenal Plate Loaded Chest Press (seat pos: 1):
90×20
180×15
270×10
270×10
270×10

Seated Pec Flye Machine:
70×20
150×10
200×10
200×10 (single-arm)
250×10
250×10 (single-arm)
250×10 (single-arm)
300×10-200×10-100×10

Seated Cable Row (shoulder-width neutral grip):
260×10 (stack)
260×10
260×10
260×10
260×15

DB Hammer Curl (elbows forward, pronating at top):
45×12
55×10
65×6-55×6-25×15

Single-arm OH Cannonball Press:
35×20

Band Pull-Aparts:
×25-25-25

Duration: 54 minutes

Single-arm Cable Crossover Extensions:
20×20
20×20
20×20

Pushdowns:
20×50

TG Plate Loaded Dip (neutral grip * reverse grip):
90×20*20
180×20*20
270×10*10
270×10*10
270×10*10
270×10*10
270×10*10

Standing Preacher Curls (slow negatives):
50×15
70×12
80×10
80×9
80×8
80×7 (wide-grip)
80×6
80×5
80×5 (close-grip)
80×4 (wide-grip)

Single-arm Cable Side Laterals:
20×20
30×20
40×12

Duration: 43 minutes

Tight hips limited things, but 655 definitely felt better once I moved my stance back a bit.

Standing Hamstring Curl:
50×20
50×20
50×20

Trap-bar Deadlift:
65×20
155×10
155×10
245×10
335×5
425×3
515×2
605×1
655×1
655×1
655×2
605×3

SLDL:
315×5
405×3
495×3
495×3
495×3

Standing Hamstring Curl:
100×12
130×10
155×8

GHRs (glute focus):
×12
+62×12
+62×12
+62×12

Reverse Hypers:
100×15
100×15
100×15

Band Pull-Aparts:
×25-25-25

Duration: 80 minutes

Tendonitis rearing up again…light presses.

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×20

Seated OH Plate Squeeze Press:
25×20

Plate Squeeze Press:
25×20

Single-arm Plate Press:
25×20

Plate Skull Crusher:
25×20

OH Plate Extensions:
25×20

CG Bench:
45×20

Bench:
45×20

Reverse Bench:
45×20

TG Plate Loaded Shoulder Press:
90×20
90×20
180×10
180×10
180×10
180×10

Arsenal Plate Loaded Chest Press (seat pos: 3):
90×20
90×20
180×12
270×12
270×12
270×12
360×12
360×12-180×12

OH EZ Extensions:
60×15
60×15
60×15
60×15

Side Lateral Machine:
50×20
80×20
100×15
100×15
100×20-6-5

Wide-grip Pulldown:
100×20
150×15
200×12
260×10
260×10-160×15-100×20

Flat DB Bench (neutral grip) * Flyes:
50×20*10
50×20*10
50×20*10

Band Pull-Aparts:
×25-25-25

Duration: 46 minutes

Arsenal Leg Extension:
50×30-30
100×12
120×12
120×12
120×12

Squats (mid stance):
135×10
135×10
225×10
315×3
315×3
315×3
315×5

Deadlift:
225×10
315×10
315×10
315×10

Conventional Deadlift:
315×10

Seated Calf Raise:
180×20
180×20
180×20
180×20

Arsenal Pendulum Squat:
45×10 (ham focus: high wide stance)
45×10 (quad focus: low narrow stance)
90×5 (ham)
90×5 (quad)
135×5 (ham)
135×5 (quad)

TG Plate Loaded Rear Kick:
135×12
225×12
225×12

Kneeling Shrugs (using TG Plate Loaded Deadlift):
360×10
450×10
540×10
590×10
640×10
640×10-540×10

Seated Ab Crunch Machine:
50×10
100×10
120×10
120×10

Reverse Hypers:
165×10
165×10
165×10
165×10

Walking Lunges:
×20 (10+10)
×20 (10+10)
×20 (10+10)

Band Pull-Aparts:
×25-25-25

Duration: 90 minutes

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×30

Plate Squeeze Press:
25×30

Plate Skull Crusher:
25×20

OH Plate Extensions:
25×20

Bench Press:
45×30

CG Bench Press:
45×30

Seated Military Press:
45×30

TG Plate Loaded Incline Chest Press:
90×20 (seat pos: 4)
180×10
230×10
280×8
280×6 (seat pos: 2)
280×6 (seat pos: 7)
230×8
180×10
180×12

Strict Standing Military Press:
45×20
95×10
135×10
185×10
205×8
225×6
245×5
245×5
225×4 (wide grip)

Chins/Pullups (various grips):
×10
×10
×10
×10
×10

DB Hammer Curl (elbows forward, pronating at top):
40×12
50×12
55×10-30×30-20×30

Band Pull-Aparts:
×25-25-25

Duration: 55 minutes

Deads still not clicking, but everything else felt solid.

Deadlift: (shins on rings):
135×10
135×10
225×10
315×5
405×3
495×2
585×1
635×1
635×1
585×1
585×2

Sumo SLDL:
315×3
315×5
315×10
315×10

Paused Ultra-wide Deadlift:
315×5
315×5

Arsenal Seated Hamstring Curls:
100×12
150×12
150×12
150×12

GHRs:
×12 (4-3)
×12 (3-3)
×12 (3-2)

Reverse Hypers (no swing):
90×10
140×10
190×10
210×8

Walking Lunges:
×16 (8+8)
×16 (8+8)
×16 (8+8)

Band Pull-Aparts:
×25-25-25

Duration: 70 minutes

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×30

Plate Squeeze Press:
25×30

Plate Pullovers:
25×20

Plate Skull Crusher:
25×20

OH Plate Extensions:
25×20

Single-arm Plate Presses:
25×20

Arsenal Plate Loaded Incline Bench (neutral grip):
×20
90×15
140×12
180×10
230×10
270×6 (PR)
270×6
270×6-230×6-180×10

Hammer Strength Plate Loaded Bench:
90×15
180×10
270×10
270×7-180×10

Arsenal Seated OH EZ Extension:
50×15
100×10
150×10
210×10
250×10-100×10

TG Plate Loaded Wide-grip Pulldown:
90×10
180×10
270×10
360×10
410×8
460×5 (PR)-360×8-270×12

Side Laterals:
25×15
45×12
45×12-25×12
20×30

Band Pull-Aparts:
×25-25-25

Duration: 48 minutes