Stealth's Workout Journal

Cruised on pressing to let the triceps/elbows heal.

Paused Incline Bench Press:
45×20
45×20
45×20
135×10
155×10
175×10
155×10
155×10

Flat DB Flyes:
55×12
55×12
55×12

CG Bench Press:
135×20
135×20
135×20

Incline DB Flyes:
35×12
35×12
35×12

Pec Flye Machine:
100×12
100×12
100×12
100×12
100×12

Cable Crossovers:
30×12
30×12
30×12
30×12
30×12

Upward Cable Crossovers:
30×12
30×12
30×12
30×12
30×12

OH BB Extensions:
45×20
45×20
45×20

Pushdowns:
30×20
30×20
30×20

Reverse Pushdowns:
30×20
30×20
30×20

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

Duration: 40 minutes

10/10. One of the best conventional deadlift sessions I’ve had in a while. Real strong, smooth pulls.

Conventional Deadlift (reps deloaded):
135×5
225×5
315×3
405×2
495×1
545×1
595×1
615×2
495×3

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

Underhand Pulldown:
150×8
175×8
200×8
225×8
200×8
175×8
175×8
175×8
150×10
150×12

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

5/10 – tendonitis in the tricep/elbow really limited pressing today. May take it easy on presses for the next few weeks to let things recover.

Strict Military Press:
45×20
45×20
45×20
85×10
105×10
125×10
145×8
165×5
185×5
210×5
240×6
155×10
155×10

OH DB Presses:
65×10
65×10
65×10

Strict L-Laterals:
30×12
30×12
30×12

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

OH Rope Extensions:
40×12
40×12
40×12

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

V-bar Pushdowns:
40×12
40×12
40×12

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

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

Duration: 35 minutes

10/10. More solid squats. Felt sluggish working up, but 605 was strong. Zombie front squats felt great.

Wide-stance Squat:
135×5
225×5
315×3
405×2
485×1
550×1
605×2

ATG Zombie Front Squats:
285×1
335×1
435×1
485×1 (PR)

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

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

Duration: 70 minutes

7/10. Tricep/elbow tendonitis flaring up a bit; skipped tricep work.

Paused Incline Bench Press:
45×20
45×20
45×20
135×5
155×5
175×5
195×5
215×5
235×3
255×1
290×1
310×1
330×1 (touch and go)

Flat DB Bench Press (neutral grip):
100×10
100×10
100×10

Flat DB Bench Press (superset behind neutral grip):
100×10
100×10
100×8

Cable Crossovers:
30×10
40×10
50×10
60×10
80×12 (PR)
50×15
40×20

Flat DB Flyes:
65×10
65×10
65×10

Lat Pushdowns:
80×12
80×12
80×12
80×12
80×12

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

Duration: 50 minutes

9/10. Good deads – first time going with a wider sumo in a while.

Deadlift (all reps from a stop, wider sumo):
135×5
225×5
315×5
405×3
495×2
585×1
635×1
655×2

SLDL:
405×3
455×3
455×3

WG Pulldown (focus on contraction):
150×5
150×5
150×5
150×5
150×5

BTN Pulldown (focus on contraction):
150×5
150×5
150×5
150×5
150×5

Single-arm Seated Bicep Curl:
37×12
37×12
37×12
37×12
37×12

Reverse Bicep Curl Machine:
37×12
37×12
37×12

DB Hammer Curls:
45×10
45×10
45×10
45×10
45×15

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

Duration: 60 minutes

10/10. Good session to start the year with.

Strict Military Press:
45×20
45×20
45×20
70×10
90×10
110×10
130×8
150×5
170×3
190×3
205×1
235×1
260×3+3 (strict + push press)
260×2+3 (strict + push press)

L-Laterals:
25×12
45×8
65×6

Rear Delt Laterals:
25×12
45×8
65×8

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

OH BB Extension:
75×10
85×10
95×10

V-bar Pushdown:
50×12
50×12
50×12

Wide-grip Pushdown:
50×12
50×12
50×12

Rope Face Pulls:
80×20
80×20
80×20

KB Halo Rotations:
44×25
44×25
44×25

Duration: 50 minutes

8/10.

Paused Incline Bench Press:
135×5
155×5
175×5
195×5
245×5
245×5
245×5
245×5
245×5

Flat DB Flyes:
65×12
65×12
65×12

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

Cable Crossovers:
30×10
40×10
50×10
60×10
76×12

OH BB Extensions:
75×12
75×12
75×12

OH DB Extensions:
75×12
75×12
75×12

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

Dips:
bw ×10
bw ×10
bw ×10

Standing Cable Crunches:
50×50

KB Halo Rotations:
44×25
44×25
44×25

Duration: 40 minutes

8/10. First time doing heavy high-bar ATG squats in a while, not bad.

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

Lying Leg Curls:
100×12
100×12
100×12

Single-leg Leg Extensions:
50×12
50×12
50×12
50×12
50×12

Seated Bicep Curl Machine:
100×12
100×12
100×12
100×12
100×12

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

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

Duration: 35 minutes

8/10 – good presses. Solid form.

Strict Military Press:
45×20
45×20
45×20
75×10
95×10
115×10
135×8
155×5
175×3
195×3
225×3
245×5
225×3
195×5

L-Laterals:
35×12
35×12
35×12

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

OH Rope Extension:
45×12
45×12
45×12

V-bar Pushdown:
40×12
40×12
40×12

Single-arm Reverse Pushdown:
20×12
20×12
20×12

Wide-grip Pushdown:
75×12
75×12
75×12

Hanging Knee Raises:
bw ×50

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

Duration: 40 minutes