Stealth's Workout Journal

10/10. Push presses felt solid despite taking last week off.

Push Press:
45×20
45×20
45×20
95×10
115×10
135×3
165×3
195×3
225×1
250×1
275×1
300×1
275×3
275×2

Strict Military Press:
185×10
185×10
185×10

Arnold Presses:
70×8
70×8
70×8

Strict Side Laterals:
30×12
30×12
30×12

Rear Delt Flye Machine:
80×12
80×12
80×12

OH BB Extension:
45×20
45×20

Cable Pushdown:
40×20
40×20

Rope Face Pulls:
40×20
60×20
80×20

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

Duration: 40 minutes

9/10. achy hips on wide-stance squats, but atg squats were stellar.

DE Wide-stance Squat:
235×2
255×2
275×2
295×2
315×2
335×2
355×2
375×2
395×2
415×2

DE Paused ATG Squat (high-bar):
415×2
395×1
375×1
355×1
335×1
315×1
295×1
275×1
255×1
235×5

Hammer Chins:
bw ×10
+40×6
+40×6
+40×6
+20×8
+20×8

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

Seated Bicep Curl Machine:
100×10
125×10
150×10
125×10
100×10

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

Duration: 50 minutes

4/10. Another lackluster thursday upper session.

Incline Bench Press:
45×20
45×20
45×20
135×10
135×10
155×10
175×10
195×10
215×10
235×6
255×6
275×6
255×6
235×10

Flat DB Bench Press:
85×12
85×12
85×12

Pec Flye Machine:
130×12
150×12
170×12

Incline DB Flyes:
50×12
50×12
50×12

BTN Pulldowns
150×12
150×12
150×12
150×12
150×12

OH BB Extensions:
45×12
65×12
65×12
65×12
65×12
45×12

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

Duration: 45 minutes

8/10. Not bad.

Deadlift:
135×5
135×5
135×5
225×5
315×3
405×2
495×1
585×2
635×1
655×2

Conventional Deadlift:
315×3
315×3
315×3
315×3
315×3
315×3
365×1
415×1
465×1
515×1

Extra-close CG Pulldown (long rom):
175×6
200×6
200×6
200×6
200×6
200×6
175×6

Rope Face Pulls:
60×20
60×20
60×20

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

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

Duration: 60 minutes

Killed militaries today, 10/10. Cruised on assistance.

Strict Military Press:
45×20
45×20
45×20
75×10
95×10
115×8
135×5
155×5
175×3
205×3
230×3
255×4 (PR) + 1 push press
180×10
180×10
180×10
180×10
180×13

Arnold Presses:
70×8
70×8
70×8

Strict Side Laterals:
30×12
30×12
30×12

Rear Delt Laterals:
35×12
35×12
40×12

OH Cable Extension:
30×20
30×20
30×20

Cable Pushdown:
30×20
30×20
30×20

Single-arm Reverse Pushdown:
13×20
13×20
13×20

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

Duration: 60 minutes

7/10. Good.

ATG Squat (high bar):
135×5
225×3
245×3
265×3
285×3
305×3
325×3
345×3
365×3
385×3
405×3
385×3
365×3
345×3
325×3
305×3
285×3
265×3
245×3
225×5

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

Seated Bicep Curl:
75×10
75×10
75×10
75×10
75×10
75×10
75×10
75×10
75×10
75×10

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

Duration: 45 minutes

3/10. Pretty dreadful pressing. No strength/energy.

Incline Bench Press:
45×20
45×20
45×20
135×10
155×10
175×10
205×10
230×8
250×8
250×8
250×8
230×8

Flat DB Bench Press:
100×10
100×10
100×12

Flat DB Flyes:
60×10
60×10
60×10

Incline DB Flyes:
40×12
40×12
40×12
40×12
40×12

BTN Pulldowns
150×10
150×10
150×10
150×10
150×10

Wide-grip Lat Pushdowns:
87×10
87×10
87×10

OH Rope Extensions:
30×20
30×20
30×20

Rope Pushdowns:
30×20
30×20
30×20

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 45 minutes

6/10. Sluggish.

DE Conventional Deadlift:
135×5
225×5
315×3
335×3
355×3
375×3
395×3
415×3
435×3
455×3
435×3
415×3
395×3
375×3
355×3
335×3
315×5

Extra-close CG Pulldown:
150×6
175×6
200×6
225×6
250×6
225×6
200×6
175×6
150×6
150×8

Rope Face Pulls:
50×20
50×20
50×20

Lat Pushdowns:
80×12
80×12
80×12

Lying Hamstring Curl:
100×6
100×6
100×6
100×6
100×6

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 40 minutes

8/10. Good pressing. May be nearing the limit for 5rm. Militaries completely fried my shoulders.

Strict Military Press:
45×20
45×20
45×20
90×10
110×10
130×10
150×8
170×5
195×5
220×5
245×5 (PR) + 1 push press
175×10
175×10
175×10
175×10
175×10

Arnold Presses:
70×8
70×8
60×12

Strict Side Laterals:
25×12
25×12
25×12

Rear Delt Laterals:
25×12
25×12
25×12

Bicep Curl Machine:
100×12
100×12
100×12
75×15
50×20

OH Cable Curls:
20×20
20×20
20×20
20×20
20×20

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 40 minutes