Stealth's Workout Journal

10/10. Probably the  best strict effort I’ve done on overheads.

Strict Military Press (training max: 255):
45×20
70×10
90×5
110×5
130×5
150×5
170×5
190×5
215×3
240×5

Push Press:
260×1
280×1
300×1

Seated Strict Military Press (legs relaxed out front, no back support):
155×3
175×3
195×3

Strict L-Laterals:
55×6
55×6
60×6

Rear Delt Flye Machine:
150×6
120×6
100×6

BB Curls (elbows forward):
85×8
85×8
85×8
85×8
85×8

Plate Hammer Curls:
45×10
45×10
45×10
45×12
45×20

Band Pull-Aparts:
purple ×25
purple ×25
purple ×10
purple ×10

Ab Work:
×25×6

Duration: 45 minutes

10/10. Pushed squats more today. 500 was slow and weak, but it went up smoothly enough.

Seated Leg Extension:
110×10
130×10
150×10
170×10
190×10
210×10
230×10
250×10
270×10
325×12

ATG Squats (high-bar):
135×5
225×5
315×3
405×1
455×1
500×1

Lying Leg Curls:
100×5
112×5
125×5
137×5
150×5

BB Shrugs:
225×8
315×8
405×8
495×8
495×8
495×8
405×8
315×8
225×8

Wide-grip Seated Cable Rows (overhand grip):
250×6
250×6
250×6

CG Pulldown:
250×6
250×6
250×8

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25

Ab Work

Duration: 60 minutes

9/10.

Floor Press (training max: 315):
135×10
185×10
225×3
250×3
285×5
225×10

CG Bench Press:
135×10
175×6
195×6
215×6
235×6
195×10

Flat DB Squeeze Press:
60×6
70×6
80×6
90×6
90×6

Flat DB Flyes:
50×8
50×8
50×8
50×8
50×8

Cable Crossovers:
50×8
60×8
70×8
80×8
90×8
100×8
110×8
120×8
130×8
140×8 (PR)

Rope Pushdowns:
60×20
60×20
60×20

OH Rope Extensions:
60×12
60×12
60×12

Underhand Pushdowns:
70×20
70×20
70×20

Band Pull-Aparts:
purple ×25
purple ×25
purple ×10
purple ×10

Duration: 60 minutes

10/10. Pushing the deads a bit. All easy, all felt good. No hamstring issues.

Conventional Deadlift:
135×5
225×3
315×3
365×1
415×1
465×1
495×1
515×1
515×1
515×2
495×2  (pause @ knee, then lockout)

Seated Single-leg Leg Curls:
50×10(r) 50×10(l)
70×10(r) 70×10(l)
90×10(r) 90×10(l)
110×10(r) 110×10(l)
120×10(r) 120×10(l)

45-degree Hypers:
+45 ×12
+45 ×12
+45 ×12
+45 ×12
+45 ×12

Wide-grip Pulldowns (neutral grip):
200×8
220×8
220×8
220×8
220×8

Hammer Chins:
bw ×10
bw ×10
bw ×12

Straight-arm Rope  Lat Pushdowns:
60×12
80×12
100×12
120×12
140×12 (PR)

Seated Cable Row:
170×8
170×8
190×8
190×8
190×8

Hanging Leg Raises:
bw ×12
bw ×12
bw ×12
bw ×12
bw ×12

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25

Duration: 50 minutes

7/10. So-so.

Strict Military Press (training max: 255):
45×10
80×10
100×8
120×5
140×5
180×3
205×3
230×3

Seated OH DB Press:
55×10
75×10
85×10

Strict L-Laterals:
50×8
50×8
50×8

Rear Delt Flye Machine:
130×8
130×8
130×8

BB Curls (elbows forward):
75×10
95×8
95×8
95×8

Seated Bicep Curl Machine:
82×12
94×10
107×8
132×10

Band Pull-Aparts:
purple ×25
purple ×25
red ×10
red ×10

Duration: 45 minutes

10/10. Pushed squats a bit today. Hamstring felt great. Easy squats.

Seated Leg Extension:
110×10
130×10
150×10
170×10
190×10
210×10
230×10
250×10
270×10
325×10

ATG Squats (paused, high-bar):
45×10
135×5
185×3
235×3
285×3
335×3
385×3
405×3

ATG Zombie Front Squats (paused):
235×3
235×3
235×3

Lying Leg Curls:
100×5
112×5
125×5
137×5
137×5

BB Shrugs:
225×10
315×10
405×10
495×10
545×10
495×10
405×10
315×10
225×10
225×10

Wide-grip Seated Cable Rows (overhand grip):
250×8
250×8
250×8
250×8
250×8

CG Pulldown:
200×8
250×8 (PR)
250×8
200×8
200×8

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25

Duration: 50 minutes

9/10. Easy floor presses. Elbows feeling good overall.

Floor Presses (training max: 315):
135×10
185×5
205×5
235×5
265×8
185×10

CG Bench Press:
135×8
165×8
185×8
205×8
225×8
185×10

Flat DB Squeeze Press:
55×10
65×10
75×10
55×10
55×10

Flat DB Flyes:
45×10
45×10
45×10
45×10
45×10

Cable Crossovers:
40×10
50×10
60×10
70×10
80×10
90×10
100×10
110×10
120×10
130×10 (PR)

Rope Pushdowns:
50×20
60×20
60×20

OH Rope Extensions:
60×12
60×12
60×12

Single-arm Underhand Pushdowns:
20×12
20×12
20×12

Band Pull-Aparts:
purple ×25
purple ×25
purple ×10
purple ×10

Duration: 52 minutes

10/10. Deads feeling good so far as I slowly get back into them.

Paused Conventional Deadlift (pause @ knee, then lockout):
135×5
225×3
315×3
365×1
415×1
435×1
435×1
435×1
435×1

Seated Single-leg Leg Curls:
50×10(r) 50×10(l)
70×10(r) 70×10(l)
90×10(r) 90×10(l)
110×10(r) 110×10(l)

45-degree Hypers:
+35 ×12
+35 ×12
+35 ×12
+35 ×12
+35 ×12

Wide-grip Pulldowns (neutral grip):
150×10
170×10
170×10
200×10
200×10

Hammer Chins:
bw ×10
bw ×10
bw ×12

Straight-arm Rope  Lat Pushdowns:
60×12
70×12
80×12
90×12
100×12

Seated Cable Row:
150×10
150×10
150×10
150×10
150×10

Hanging Leg Raises:
bw ×12
bw ×12
bw ×12
bw ×12
bw ×12

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25

Duration: 50 minutes

10/10. Super easy strict presses.

Strict Military Press (training max: 255):
45×10
65×10
85×10
105×10
125×8
165×5
190×5
215×6
140×10
140×10
140×10

Strict L-Laterals:
40×12
40×12
40×12

Strict Laterals (elbows locked):
20×12
20×12
20×12

Rear Delt Flye Machine:
70×12
70×12
70×12

BB Curls (elbows forward):
65×12
85×10
85×10
85×10

Preacher Curls:
45×12
45×12
45×12
45×12

Plate Hammer Curls:
45×12
45×12
45×12
45×12

OH Cable Curls:
30×12
30×12
30×12
30×12

Band Pull-Aparts:
purple ×25
purple ×25
red ×10
red ×10

Duration: 43 minutes

9/10. Started squatting again. Easing into it.

Seated Leg Extension:
110×10
130×10
150×10
170×10
190×10
210×10
230×10
250×10
270×10
310×10

Lying Leg Curls:
37×10
50×10
62×10
75×10
87×10
100×5
112×5
125×5
125×5
125×5

BB Shrugs:
225×6
315×6
405×6
495×6
495×6
495×6
405×6
405×6
315×6
225×6

Squats:
45×10 (high-bar atg)
135×10 (high-bar atg)
135×10 (high-bar atg)
135×10 (high-bar atg)
135×10 (zombie atg front)
135×10 (zombie atg front)

Wide-grip Seated Cable Rows (new station):
150×10
200×8
250×8 (PR, neutral grip)
250×8 (overhand grip)
250×8 (overhand grip)

CG Pulldown (new pulldown station):
150×10
200×8
250×6 (PR)
250×6
250×6

Hip bridges:
varying iso holds, on box and off

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25

Duration: 60 minutes