Stealth's Workout Journal

9/10. Solid deads. Done with the extra-wide sumos I’ve been doing the last few months. Last set I pulled with my regular narrower sumo stance and it was cake. Back assistance was rough – forearms still fried from the ninja course.

Deadlift (reps deloaded):
135×10
225×5
315×5
405×3
495×1
585×1
635×1
585×1
585×3

GHRs:
purple+red band ×9-4-4 (PR)

Seated Cable Row (pulling to chest):
250×10-7-4

Straight-arm Lat Pushdowns:
200×16-8-5

Hammer Chins:
×10-5-5

Wide-grip Pulldowns (neutral grip):
250×8-4-4

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

Duration: 50 minutes

9/10. Good pressing despite forearms being fried from playing on a ninja warrior course this past weekend.

Strict Military Press (training max: 275):
45×30
85×10
105×10
125×8
145×5
165×5
210×5
235×3
260×3 (PR)
290×2 (push press)

Seated Strict Military Press (legs forward, no back support):
175×8-4-2

Strict L-Laterals:
50×15-8-5

Rear Delt Flye Machine:
140×12-7-7

BB Curls:
100×21-7-6

Preacher Curls:
80×18-6-4

Plate Hammer Curls:
45×50

OH Cable Curls:
23×25

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

Duration: 50 minutes

9/10. Decent high-bar atg squats. Skipped abs – core is feeling a bit worn.

Squats (high-bar, ATG):
135×10
225×5
315×3
405×2
455×1
505×2
505×2

Seated Leg Extensions:
130×65-20-17

Lying Hamstring Curl:
150×10-5-4

DB Shrugs:
150s ×50

Extra CG Pulldown (old stack):
250×12-4-4

Cable Face Pulls:
110×66-30-25

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

Duration: 45 minutes

10/10. Great workout. Learned the gym was closing early due to weather when I got there so I had to cut out rest times. Reps/weights didn’t suffer too much.

Floor Presses (training max: 335):
135×10
135×10
185×10
240×3
270×3
305×8
235×12

CG Bench Press:
260×9-4-3

Flat DB Squeeze Press:
100×6-3-3

Flat DB Flyes:
55×27

Cable Crossovers:
110×20-9-6

V-bar Pushdowns:
80×66-21-13

OH Rope Extensions:
60×20-12-9

Bench Dips:
×25-18-12

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

Duration: 35 minutes

9/10. Deads were decent.

Conventional Deadlift (reps deloaded):
135×10
225×5
315×5
405×2
495×1
585×1
605×1
605×2

GHRs:
purple band ×9-6-3 (PR)

Wide-grip Pulldowns (neutral grip, slow negatives):
250×10-4-4

Hammer Chins:
bw ×15-7-4

Straight-arm Lat Pushdowns:
200×12-5-5

Seated Cable Row:
250×12-7-6

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

Duration: 44 minutes

9/10. Solid pressing, but feeling a bit fatigued.

Strict Military Press (training max: 275):
45×20
45×20
75×10
95×10
115×8
135×5
155×5
200×3
225×3
250×6 (PR)

Seated DB Press:
85×13-4-3

Strict L-Laterals:
75×6-4-3

Rear Delt Flye Machine:
140×14-7-5

BB Curls:
95×15-7-5

Preacher Curls:
80×15-7-4

Plate Hammer Curls:
45×35

OH Cable Curls:
23×20

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

Abs:
×10×3

Duration: 48 minutes

9/10. First time doing wide-stance squats since last January – pretty pleased with how they felt. Hardest thing was just getting used to the setup.

Wide-stance Squats (low-bar, parallel):
135×10
225×5
315×3
405×2
495×1
545×3
495×3
405×5

Lying Hamstring Curl:
132×22-7-3

DB Shrugs:
100s ×60

Wide-grip Seated Cable Rows (overhand grip, slow negatives on first set):
250×8-5-4

CG Pulldown (slow negatives on first set):
250×9-5-4

Seated Leg Extensions:
110×50-21-22

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

Abs:
×10×3

Duration: 50 minutes

7/10. Definitely feeling some fatigue from the heavy floor presses last Thursday. Did what I needed to do today on them, but all assistance was great.

Floor Presses (training max: 335):
135×10
155×10
175×10
195×10
220×5
255×5
285×5
225×10 (narrower grip)

CG Bench Press:
245×12-4-4

Flat DB Squeeze Press:
90×14-5-3

Flat DB Flyes:
50×30

Rope Pushdowns (old stack):
60×25-15-10

Cable Crossovers:
110×21-8-6

OH Rope Extensions:
50×51-20-15

Bench Dips:
×27-16-13

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

Abs:
×10×3

Duration: 50 minutes

8/10. Sumos feeling -ok-. Hips are a bit fatigued/sluggish. Assistance went well.

Deadlift (reps deloaded):
135×10
225×10
315×5
405×3
495×1
585×1
635×1
635×1
585×2

GHRs:
red band ×17-7-5

Wide-grip Pulldowns (neutral grip):
250×15-4-4

Hammer Chins:
bw ×15-5-4

Seated Cable Row:
250×10-6-5

Straight-arm Lat Pushdowns (old single pully pulldown station):
100×12-5-4

Abs:
×10×4

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

Duration: 50 minutes

10/10. Great overheads.

Strict Military Press (training max: 275):
45×20
75×10
95×10
115×8
135×5
155×5
185×5
210×5
235×11 (PR)

Seated Strict Military Press (legs forward, no back support):
170×11-4-2

Strict L-Laterals:
65×8-6-4

Rear Delt Flye Machine:
130×14-6-5

BB Curls:
90×19-9-6

Preacher Curls:
75×18-8-6

Plate Hammer Curls:
45×35

OH Cable Curls:
20×25

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

Duration: 50 minutes