Stealth's Workout Journal

Good DE work.

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×20

Plate Squeeze Press:
25×20

Plate Pullovers:
25×20

Plate Skull Crusher:
25×20

OH Plate Extensions:
25×20

CG Bench:
45×20

Ultra-wide Bench:
45×20

Reverse Bench:
45×20

Bench Press (60%, paused):
45×20
45×20
135×10
165×10
185×3 (pinkies)
185×3
185×3
185×3
185×3 (ring)
185×3
185×3
185×5

Standing Military Press * Wide-grip Standing  Military Press:
135×10*10
165×5*5
185×5*5
135×10*10

Seated Tricep Pushdown Machine:
235×10-200×10-170×10-140×10-110×10

Hammer Chins:
×10
+25×10
+25×10
+25×8
×12 (wide)

DB Hammer Curl (elbows forward, pronating at top):
45×10
45×10
55×10

Band Flyes:
purple ×50

Band Pull-Aparts:
×25-25-25

Duration: 41 minutes

Pushdowns * Cable Curls (elbows tucked forward):
10×20*10×20
30×20*30×20
50×15*50×15
70×12*70×12
90×10*90×10
110×10*110×10
130×10*130×10
150×10*150×10
170×12*170×8

Skull Crushers * Concentration Curls:
115×10*50×12
135×10*50×10
155×10*50×10

Single-arm Crossover Tricep Extensions * Single-arm OH Cable Curls:
30×20*30×20
40×15*40×15
50×15*50×15
60×10*60×12
30×30*30×30 (both arms at once)

Duration: 35 minutes

Deads weren’t clicking today; some tightness in my left knee.

SLDL:
135×20

Conventional Deadlift:
135×10
225×6
315×3
405×2
495×1
545×1
545×1
545×1

Shrugs:
135×20
225×20
315×20
405×10
545×10
315×10
315×10

SLDL:
315×5
315×5
315×5
315×5
315×5

Seated Hamstring Curls:
100×10-10-10-10-10

45-degree Hypers (glute focus, setting: 5) :
×12-12-12-12-12

GMs (knees bent):
135×10-10-10

Band Pull-Aparts:
×25-25-25

Duration: 40 minutes

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×20

Plate Squeeze Press:
25×20

Plate Pullovers:
25×20

Plate Skull Crusher:
25×20

OH Plate Extensions:
25×20

CG Bench Press:
45×20

Reverse Bench Press:
45×20

Bench Press (paused):
45×20
45×20
135×10
135×10
165×10
195×5
225×3
255×1
275×1
295×1
295×1
275×3

Incline Bench:
45×10
135×10
155×10
155×10
155×10
155×10

JM Press:
45×20
95×10
125×10
145×10
115×15

BB Rows:
185×12
235×12
285×12
285×12

Side Laterals:
60×6
65×6
65×7

Band Pull-Aparts:
×25-25-25

Duration: 55 minutes

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×20

Plate Squeeze Press:
25×20

Plate Pullovers:
25×20

Plate Skull Crusher:
25×20

OH Plate Extensions:
25×40

CG Bench:
45×20

Reverse Bench:
45×20

Bench Press:
45×20
45×20
135×10
165×10
185×5
185×5
185×5
185×5
185×5

Standing Military Press:
135×10
135×10
135×10
135×10

Seated Tricep Pushdown Machine:
100×15-15-15-15-15

Hammer Chins:
×10
×10
×10
×10

DB Hammer Curl (elbows forward, pronating at top):
20×15
20×15
20×15

Band Pull-Aparts:
×25-25-25

Duration: 22 minutes

Outstanding session. Added 5lbs and a rep to my Farmer’s dead PR.

Farmer’s Walk Handles Deadlift (superset with shrugs first 3 sets):
225×10*10
325×5*10
405×3*10
505×1
585×1
685×1
730×2 (PR, 365/hand)
650×4

SLDL*Shrugs:
315×3*10
405×3*10
495×3*10
545×3*10

Seated Hamstring Curl:
205×6 (PR)
205×5

GHR’s (glute focus, 2-2):
×12-12

GHR Sit-ups:
+25×15 (weight bth)
+25×15 (weight bth)

Band Pull-Aparts:
×25-25-25

Duration: 70 minutes