Stealth's Workout Journal

7/10. Getting back after heavy overheads after a few months of letting my elbows/triceps recover. Rusty.

Strict Military Press:
45×20
45×20
45×20
75×10
95×10
115×10
135×10
155×8
175×5
200×5
225×5

OH DB Presses:
60×10
60×10
60×10

Strict L-Laterals:
30×12
30×12
30×12

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

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

OH Rope Extensions:
40×12
50×12
60×12

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

V-bar Pushdowns:
40×12
50×12
60×12

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

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

Duration: 40 minutes

10/10. More solid squats. Slow start, but ended strong. Zombie front squats were tough today…just about blacked out on the top set, but big pr.

Wide-stance Squat:
135×10
135×10
225×5
315×3
405×2
495×1
560×1
610×2

Zombie Front Squats:
225×1
315×1
405×1
495×1 (PR)

DB Shrugs (hold at top, full scapular retraction):
50×10
50×10
50×10
50×10
50×10

Hanging Scapular Retractions:
bw ×10
bw ×10
bw ×10

Ab Roll-outs (kneeling):
bw ×10
bw ×10
bw ×10

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

Duration: 70 minutes

8/10 – nice session; skipped tricep work.

DB Bench:
65×10
65×10
65×10

Neutral-grip DB Bench:
65×10
65×10
65×10

Neutral-grip DB Bench (dbs together):
65×10
65×10
65×10
65×10
65×10

Incline DB Bench:
65×10
65×10
65×10
65×10
65×10

Pec Flye Machine:
170×10
177×10
184×10
191×10
198×10

Cable Crossovers:
30×10
40×10
50×10
60×10
70×10
80×12 (PR)
40×12
30×12

Upwards Cable Crossovers:
20×12
20×12
20×12
20×12
20×12

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

Duration: 45 minutes

10/10. Great deadlifts today. Strong and smooth.

Conventional Deadlift (reps deloaded):
135×5
225×5
315×3
405×2
495×1
585×1
620×2
565×3

Wide-grip BB Row:
225×10
225×10
225×10
225×10
225×12

Underhand Pulldown:
150×8
175×8
200×8
225×8
200×8
175×8
175×8
150×8
150×8
150×8

Rope Cable Hammer Curls:
50×12
50×12
50×12
50×12
50×12

Single-arm Cable Curls:
20×12
20×12
20×12
20×12
20×12

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

Duration: 45 minutes

9/10. Still cruising on presses for the elbows/tris.

Seated Shoulder Press Machine:
100×12
100×12
100×12
50×12
50×12
50×12

Seated Shoulder Press Machine (neutral grip):
100×12
100×12
100×12
50×12
50×12
50×12

L-Laterals:
25×12
45×8
65×6

Rear Delt Laterals:
25×12
45×8
65×8

Rear Delt Machine:
90×12
110×10
130×8
70×12
70×12

OH Rope Extension:
50×12
50×12
50×12

V-bar Pushdown:
50×12
50×12
50×12

Wide-grip Pushdown:
100×12
80×12
60×12
40×12

Rope Face Pulls:
80×20
80×20
80×20
50×20
50×20

KB Halo Rotations:
44×25
44×25
44×25

Duration: 30 minutes

8/10 – squats feeling nice.

ATG Squat (high-bar):
135×5
225×5
315×3
405×2
455×1
505×1
525×1

Single-leg Leg Extensions:
70×10
70×10
70×10
70×10
70×20

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

Rope Hammer Curls:
40×12
40×12
40×12
40×12
40×12

Hammer Chins:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×20

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

Duration: 45 minutes