Stealth's Workout Journal

9/10. Calf feeling good and front squats feeling fast and easy.

Zombie ATG Front Squat (training max: 370):
135×5
225×5
260×3
295×3
335×5

SSB GMs:
255×6
255×6
255×6

Pistol Box Squats:
bw × 10 (15″ box)
bw × 10 (15″ box)
bw × 10 (15″ box)

Single-leg Leg Extensions:
77×10
97×10
117×10
137×10
144×10

Leg Extensions:
325×10
325×10
325×10
325×10
325×10

OH Bicep Curls:
20×12
20×12
20×12
20×12
20×12

BB Curls:
45×20
45×20
45×20

Reverse-grip BB Curl:
45×10
45×10

DB Shrugs:
55×10
55×10
55×10
55×10
55×10

Ab Roll-outs:
×6
×6

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

Duration: 45 minutes

7/10. So-so pressing today.

Incline Bench Press (training max: 310):
45×20
45×20
45×20
135×10
135×10
155×5
175×5
195×5
215×3
250×3
280×6

Flat DB Bench Press:
100×5
120×5
130×7

Flat DB Squeeze Press:
75×6
95×6
100×8
75×12-55×12-45×15

CG Bench Press:
150×6
170×6
190×6
210×6
230×6

Cable Crossovers (lower pulley position):
30×12
40×12
50×12
60×12
70×12
80×12 (PR)

OH BB Extensions:
45×12
45×12
45×12

Seated Tricep Extension Machine:
50×12
50×12
50×12

DB Extensions:
20×12
20×12
20×12

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

Duration: 60 minutes

10/10. Strong, easy deads. Gym got bumper plates, which caused the plates to fall off the bar at the top of my third rep @ 570. Raged and doubled 585 out of spite.

Conventional Deadlift (reps deloaded, training max: 635):
135×5
225×5
315×5
445×3
510×3
570×3
585×2

Wide-grip BB Row:
250×8
270×8
290×8
230×10
230×10

CG Pulldown:
150×6
175×6
200×6
225×6
250×6
264×6
200×6-175×6-150×6-125×8-100×12

Preacher Curls (full extension):
55×8
75×8
75×8
75×8
55×8

Reverse-grip Preacher Curls (full extension):
35×8
35×8
35×8

Rope Hammer Curls:
60×8
70×8
80×8
80×8
70×8-60×8-50×8-40×12

Ab Roll-outs:
×10
×10
×10

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

Duration: 60 minutes

8/10.

Strict Military Press (training max: 250):
45×10
45×10
45×10
75×10
95×10
115×10
135×8
155×5
175×3
200×3
225×6
150×8
150×8
150×8

OH DB Presses:
75×10
75×10
75×10

Strict L-Laterals:
35×12
35×12
35×12

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

Rear Delt Flye Machine:
110×10
110×10
110×12

OH Rope Extensions:
60×10
70×10
80×10

Single-arm Reverse Cable Pushdowns:
20×10
30×10
30×10

V-bar Pushdowns:
80×10
80×10
80×10

Wide-grip Pushdowns:
75×12
87×12
87×12

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

Duration: 47 minutes

9/10. Testing my calf with some light front squats. All easy and felt fine.

Zombie ATG Front Squat (training max: 370):
135×10
135×10
225×5
245×5
265×5
315×5

SSB GMs:
165×10
215×10
215×10
215×10

Pistol Box Squats:
bw × 10 (15″ box)
bw × 10 (15″ box)
bw × 10 (15″ box)

Single-leg Leg Extensions:
77×10
97×10
117×10
117×10
97×10

OH Bicep Curls:
20×12
20×12
20×12
20×12
20×12

BB Curl (various grips):
45×12
45×12
45×12

Reverse-grip BB Curl:
25×12
25×12
25×12

DB Shrugs:
45×10
45×10
45×10
45×10
45×10

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

Duration: 45 minutes

8/10. This session kicked my ass.  Triceps were fried after db work.

Incline Bench Press (training max: 310):
45×12
45×12
45×12
135×10
135×10
155×10
175×10
200×5
230×5
265×8

Flat DB Bench Press:
110×6
120×6
130×8

Flat DB Squeeze Press:
70×10
90×10
100×8-70×8-55×10

CG Bench Press:
145×8
165×8
185×8
205×8

Cable Crossovers:
30×10
40×10
50×10
60×10
70×10
60×10
50×10
40×10

OH Rope Extensions:
30×12
30×12
30×12

Rope Pushdown:
30×12
30×12
30×12

Single-arm Cable Pushdowns:
17×12
17×12
17×12

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

Duration: 58 minutes

9/10.Fast deads despite some back fatigue from GMs and overheads.

Conventional Deadlift (reps deloaded, training max: 635):
135×5
225×5
315×5
410×5
475×5
540×7

SLDL:
320×5
340×5
360×5

Wide-grip BB Row:
230×10
250×10
270×10

Underhand Pulldown:
150×8
175×8
200×8
225×8
250×8
150×8-138×8-125×10-112×15-100×20

Cable V-bar Curls:
50×10
60×10
70×10
80×10
80×12

Seated Bicep Curl Machine (full extension):
75×10
75×10
75×10
75×10
75×10
75×10
75×10
75×10

Seated Reverse grip Bicep Curl Machine:
50×10
50×10
50×10

Ab Roll-outs:
×10
×10
×12

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

Duration: 65 minutes

7/10.

Strict Military Press (training max: 250):
45×20
45×20
45×20
80×10
100×10
120×8
140×5
160×5
185×5
210×7
135×10
135×10
135×10

OH DB Presses:
65×10
65×10
65×10

Strict L-Laterals:
35×12
35×12
35×12

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

Rear Delt Flye Machine:
100×12
110×12
120×12

OH Rope Extensions:
50×12
60×12
70×12

Single-arm Cable Extensions:
20×12
30×12
40×12

V-bar Pushdowns:
60×12
70×12
80×12

Wide-grip Pushdowns:
80×12
80×12
80×12

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

Duration: 40 minutes

9/10. Skipped squats to let my calf rest through the weekend. Did SSB GMs for the first time – awesome exercise.

SSB GMs:
75×10
125×10
165×10
215×5
255×3
255×3
255×3
255×3
255×3
255×3
255×3
255×3
255×3
255×5

Pistol Box Squats:
bw × 10 (15″ box)
bw × 10 (15″ box)
bw × 10 (15″ box)

Single-leg Leg Extensions:
70×10
90×10
110×10
130×10
150×10

Leg Extensions:
325×10
325×10
325×10
325×10
325×10

OH Bicep Curls:
20×12
20×12
20×12
20×12
20×12

BB Curls (various grips):
45×20
45×20
45×20
45×20
45×20

Reverse-grip BB Curl:
45×10
45×10
45×10
45×10
45×10

Shrugs:
225×5
315×5
405×5
495×5
585×5
585×5
585×5
495×5
405×5
315×5
225×5

Ab Roll-outs:
×10
×10
×12

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

Duration: 70 minutes

9/10. Went back to stopping incline bench rom an inch or two off my chest and my shoulders/triceps felt a ton better as a result. Nice session.

Incline Bench Press:
45×10
45×10
45×10
135×10
155×5
175×5
195×5
215×5
230×5
260×3
290×2
310×1
320×1

Flat DB Bench Press:
110×5
130×5
140×5

Flat DB Squeeze Press:
80×8
100×6
100×8-75×6-65×6-55×6-45×8-35×12

CG Bench Press:
155×4
175×4
195×4
215×4
235×4

Cable Crossovers (lower pulley position):
40×8
50×8
60×8
70×8
80×8-60×8-50×8-40×8-30×10

OH BB Extensions:
45×12
45×12
45×12

Seated Tricep Extension Machine:
50×12
50×12
50×12

DB Extensions:
20×12
20×12
20×12

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

Duration: 80 minutes