Stealth's Workout Journal

10/10. Easy squats, lots of energy.

ATG Squats (low-bar, training max: 455):
135×5
225×5
320×3
365×3
415×5

DB Split Squats:
55×10
55×10
55×10
55×10
55×10

GHR:
×10
×10
×10

BB Shrugs:
225×6
315×6
405×6
495×6
585×6
675×6

Wide-grip BB Shrugs:
585×6
495×6
405×6
315×8
225×10

Wide-grip Seated Cable Rows (overhand grip, pulling to chest):
210×8
230×8
250×8

CG Pulldown:
250×8
250×8
250×8

OH Cable Curls:
30×12
30×12
30×12
30×12
30×12

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

Abs:
×10×6

Duration: 60 minutes

9/10. Good presses. Shoulder feeling a bit less achy on cg bench and db presses.

Floor Press (training max: 325):
135×10
185×10
230×3
260×3
295×8

CG Bench Press:
135×10
185×6
205×6
225×6
245×8
185×8

Flat DB Squeeze Press:
65×6
65×6
65×6
65×6
65×6
65×6

Flat DB Flyes:
55×8
55×8
55×8
55×8
55×8

Cable Crossovers:
110×8
120×8
130×8
140×8
160×8 (PR)

Cable GnP:
30×12
50×12

V-bar Pushdowns:
50×20
50×20
50×50

OH Rope Extensions:
60×12
60×12
60×15

Underhand Pushdowns:
70×20
70×20
70×20

Band Pull-Aparts:
purple ×25
purple ×25
purple ×10
purple ×10

Abs:
×10×6

Duration: 60 minutes

10/10. Solid deads, easy.

Conventional Deadlift (training max: 590, reps deloaded):
135×5
225×5
315×3
415×3
440×3
530×4

GHRs:
+red band ×12
+red band ×12
+red band ×12

Seated Single-leg Leg Curls:
70×12
70×12
70×12
70×12

Wide-grip Pulldowns (neutral grip):
210×8
250×8
250×8

Seated Cable Row:
200×8
210×8
220×8

Pullups:
bw ×10
bw ×10
bw ×10

Straight-arm Lat Pushdowns:
120×10
150×10
190×10
200×12 (PR)

Abs:
×25×6

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

Duration: 45 minutes

10/10. Overheads continue to feel incredibly strong.

Strict Military Press (training max: 265):
45×10
45×10
90×10
110×10
130×8
150×6
190×3
215×3
240×8 (PR)

Seated OH DB Press:
60×10
80×10
100×10

Strict L-Laterals:
55×8
55×8
55×8

Rear Delt Flye Machine:
130×8
130×8
130×8

BB Curls (elbows forward):
75×10
75×10
75×10
75×10
75×10

Seated Bicep Curl Machine:
82×12
94×10
107×10
150×10-100×10

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

Abs:
×25×6

Duration: 45 minutes

9/10. Easy squats, but knees are feeling off. Took it easy on the volume ramping up to my top set, and didn’t push accessory work on legs much.

ATG Squats (low-bar, training max: 455):
45×10
135×5
225×5
315×5
340×5
390×6

DB Split Squats:
50×10
50×10
50×10
50×10
50×10

GHR:
×10
×10
×10

BB Shrugs:
225×8
315×8
405×8
495×8
585×8
635×6
675×6

Wide-grip BB Shrugs:
585×6
495×6
405×6
315×6
225×10

Wide-grip Seated Cable Rows (overhand grip, pulling to chest):
170×10
200×10
210×8

CG Pulldown (superset with rows):
250×10
250×8
250×7

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

Abs:
×10×6

Duration: 55 minutes

10/10. Solid floor presses; took it easier on assistance since shoulder was still feeling a bit off on close grip bench.

Floor Presses (training max: 325):
135×10
135×10
185×5
210×5
245×5
275×12
225×15

CG Bench Press:
135×10
175×10
195×10
215×10
235×10

Flat DB Squeeze Press:
60×12
60×12
60×12

Flat DB Flyes:
50×12
50×12
50×12

Cable Crossovers:
100×12
120×12
120×12
100×15
70×15

Rope Pushdowns:
60×12
60×12
60×12

OH Rope Extensions:
60×12
60×12
60×12

Single-arm Pushdowns:
20×12
20×12
20×12

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

Abs:
×10×6

Duration: 50 minutes

10/10. Solid deads.

Conventional Deadlift (training max: 590):
135×5
135×5
225×5
315×5
385×5
440×5
500×10 (first 5 reps deloaded, second 5 touch and go)

GHRs:
×12
×12
×12

Seated Single-leg Leg Curls:
60×12
60×12
60×12
60×12

Wide-grip Pulldowns (neutral grip):
200×10
220×10
240×10

Seated Cable Row:
170×10
190×10
210×10

Hammer Chins:
bw ×10
bw ×10
bw ×12

Straight-arm Lat Pushdowns:
110×12
140×12
180×12
200×12 (PR)

Abs:
×25×6

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

Duration: 50 minutes

10/10. Great presses. 225 for 10 is def my best ‘strict’ effort.

Strict Military Press (training max: 265):
45×20
45×20
75×10
95×8
115×8
135×6
175×5
200×5
225×10 (PR)

Seated Strict Military Press (legs forward, no back support):
150×10
150×10
150×8

Strict L-Laterals:
45×12
45×12
45×12

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

Rear Delt Flye Machine:
70×12
70×12
70×12

BB Curls:
65×12
65×12
65×12
65×12

Preacher Curls:
45×12
45×12
45×12
45×12

Plate Hammer Curls:
45×12
45×12
45×12
45×12

OH Cable Curls:
20×12
20×12
20×12
20×12

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

Abs:
×25×6

Duration: 45 minutes