Stealth's Workout Journal

10/10 – great workout. Took it easy on the elbow with tri assistance, though.

Strict Military Press:
45×20
45×20
45×20
75×10
95×10
115×10
135×8
155×5
185×3
210×3
235×5 (PR)
160×10
160×10
160×10
160×10
160×12

Arnold Presses:
70×8
80×8
90×8 (PR)

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

Rear Delt Flye Machine:
110×10
140×8
170×7 (PR)

OH Rope Extension:
30×10
30×10
30×10

Rope Pushdown:
30×10
30×10
30×10

Single-arm Underhand Pushdown:
13×10
13×10
13×10

JM Press:
45×10
65×10
85×10
85×10
45×10

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

Duration: 50 minutes

5/10. Weaksauce.

Wide-stance Squat:
45×20
135×10
225×5
225×5
315×5
385×5
440×5
500×6

Seated Leg Extensions:
325×12
325×12
325×12
325×12
325×12

Shrugs:
225×6
315×6
405×10
405×10
405×10

Hammer Chins:
bw ×10
+45×8
+80×3+2
+45×6
bw ×15

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

Duration: 50 minutes

4/10

Incline Bench Press:
45×20
45×20
45×20
135×10
135×10
135×10
165×10
195×10
220×5
250×5
280×7
230×12 (narrower grip)

Paused Bench Press (narrow grip):
195×5
220×5
250×7

CG Bench Press:
170×10
190×10
210×10
230×10

Flat DB Bench Press:
75×10
95×10
110×10

Flat DB Flyes:
60×10
60×10
60×12

Wide-grip Pushdowns:
40×20
40×20
40×20

Upright Cable Rows:
50×12
50×12
50×12

Hanging Scapular Retractions:
bw ×10
+10 ×10
+10 ×10
+10 ×10

Band Pull-Aparts:
purple ×25
purple ×25
red ×50

Duration: 50 minutes

2/10. Hips were weak, elbow sore. Low intensity/low rest assistance work.

Deadlift (all reps from a stop):
135×5
135×5
135×5
225×5
335×5
405×3
495×2
585×1
635×2
585×1

Hammer Chins:
bw ×10
+25×8
+45×6
+65×5

CG Pulldown:
150×10
175×10
200×10

WG Pulldown:
150×10
175×10
175×10

Rope Lat Pushdowns:
80×12
80×12
80×12

Lying Hamstring Curl:
157×6
157×6
157×6

Standing Cable Adduction:
20×10
20×10
20×10

Standing Cable Abduction:
20×10
20×10
20×10

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

Duration: 60 minutes

5/10. Tired.

Strict Military Press:
45×20
45×20
45×20
70×10
90×10
110×8
130×6
150×5
175×5
200×5
225×5
155×10
155×10
155×10
155×10
155×12

Arnold Presses:
65×10
75×8
85×10

Strict Side Laterals:
20×10
20×10
20×20

Rear Delt Flye Machine:
100×10
130×8
170×7 (PR)

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

OH Cable Curls:
20×20
20×20
20×20

Cable Pushdown:
50×10
50×10
50×10

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

JM Press:
45×10
65×10
85×10
105×10
85×10

Band Pull-Aparts:
purple ×25
purple ×25
red ×50

Duration: 60 minutes

7/10. Good squats for feeling pretty weak in the hip and core today. Felt good to hit 600 again.

Wide-stance Squat:
135×5
135×5
135×5
135×5
225×5
315×3
375×2
435×1
500×1
555×1
600×1

ATG Zombie Front Squats:
235×3
285×3
335×3
385×1
435×1 (PR)

Hammer Chins:
bw ×10
+45×4
+85×4+1
+45×8
+45×8

Seated BB Curl Machine:
150×12
150×12
150×12

OH Cable Curls:
20×20
30×12
40×10
50×8

BB Curls:
45×20
45×20
45×20

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

Duration: 70 minutes

6/10. Achy elbow/shoulder. Not terrible though.

Incline Bench Press:
135×10
135×10
135×10
135×10
165×10
195×10
245×5
280×3
310×1
320×1

Paused Bench Press (medium grip):
135×10
215×5
245×3
270×4

Flat DB Bench Press:
70×10
90×4
110×4
130×6

Flat DB Flyes:
60×10
65×10
70×10

CG Bench Press:
135×10
195×4
235×4
260×6

Single-arm Reverse Tricep Pushdown:
30×10
30×10

BTB Pushdown:
160×12
160×12

Wide-grip Pushdowns:
43×20
43×20
43×20

OH BB Extension:
45×20
45×20

Hanging Scapular Retractions:
bw ×10
bw ×10
bw ×10

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

Duration: 70 minutes

9/10. Hips and glutes are fried from squats still so I went conventional today – felt solid.

Conventional Deadlift (all reps from a stop):
135×5
135×5
135×5
135×5
225×5
315×3
405×2
495×1
585×1
605×2
585×1

CG Pulldown:
250×4
271×4
292×4
313×4
333×6

WG Pulldown:
200×6
250×6
271×6

Cable Upright Row:
30×15
30×15
40×15
40×15
60×15

Straight-bar Lat Pushdowns:
80×12
80×12
80×12

Lying Hamstring Curl:
150×6
174×6
181×6

Standing Cable Adduction:
23×12
23×12
23×12

Standing Cable Abduction:
23×12
23×12
23×12

Band Pull-Aparts:
purple ×25
purple ×25
red ×50
red ×50

Duration: 70 minutes