Stealth's Workout Journal

Nice, intense session. First time really pushing GM’s for more than a 3-5 rep max, and hit a nice PR with more in the tank. Pushed zombie atg squats for the first time since my knee was acting up this summer and that went really well. Not too far off my best there. I really suck at chins, not having done them in a long time due to my shoulder/forearm issues, and lack of a way to do hammer chins (easiest on my shoulders), but that will come back fast.

GM’s:
45×15
135×12
185×5
225×5
275×5
325×3
375×2
405×2
425×2 (PR)

ATG Zombie Front Squats:
225×3
275×1
325×1
375×1
405×1

Shrugs:
225×10
315×10
405×10
495×10
495×10
495×10
405×10
315×10

Hammer Chins (30-45s rests):
bw×10
bw×10
bw×10
bw×15
bw×15

Duration: 40 minutes

Pressing was fine – second heavy incline day – but shoulder was a bit tender from Monday’s work, so I cruised on the accessory work. Realized I cannot do floor presses in the new rack due to how the weight storage pegs are mounted, bummer.

Incline Bench Press:
45×40
135×12
155×12
185×12
240×3
260×1
280×1
300×1
255×3
255×3

Seated Chest Press Machine (neutral grip):
100×12
100×12
100×12
100×12
100×12

Seated Chest Press Machine:
100×12
100×12
100×12
100×12
100×12

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

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

OH DB Extension:
60×12
60×12
60×12
60×12
60×12

V-bar Pushdowns (superset with oh extensions):
60×12
60×12
60×12
60×12
60×12

Reverse Tricep Pushdowns:
20×12
20×12
23×12
23×12
27×12

Cable Crossovers:
20×12
20×12
20×12
20×12
20×12
20×12
20×12
20×12

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

Duration: 40 minutes

The gym finally got a power rack with a nice hammer grip chin bar and such. Will be able to do reverse deads, floor presses, and more going forward. pumped for that. Deads felt OK. Foot was killing me so shut it down after hitting 655×2

Deadlift:
135×10
225×6
315×5
405×3
495×2
585×1
655×2

Conventional Deadlift:
495×1
545×1

Hammer-grip Chins:
bw×10
bw×10
bw×10
bw×10

CG Pulldown:
250×4
271×4
292×4
313×4
340×5 (PR)

Chest-Supported Seated Lat Row Machine:
221×4
242×4
263×4
283×4 (PR)
263×4

Wide-grip Lat Pushdowns:
87×12
87×12
87×12
87×12
87×12

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

Duration: 60 minutes

Killed this workout. Shoulder feeling great, but still has a bit to go yet..

Strict Military Press (close-grip, elbows tucked):
45×20
85×12
105×5
125×5
145×5
165×5
185×3
205×1
225×1
245×2 (PR)
225×2
205×4

Seated Bicep Curl Machine
100×6
125×5
150×5
160×4
170×4
177×5 (PR)
150×8

Seated Bicep Hammer Curl Machine:
87×6
100×6
112×5
125×5
137×5 (PR)
125×6

OH Cable Curls:
30×12
40×12
43×12
43×12
33×15

Rope Pushdown:
40×12
40×12
43×12
47×12
50×12

Single-arm Underhand Pushdown (superset with rope pushdowns):
13×12
13×12
17×12
17×12
20×12

BTB Pushdown:
80×15
80×15
80×15
80×15
80×15

Seated Shoulder Press Machine (neutral-grip):
125×5
175×5
214×5 (PR)
221×5 (PR)
228×5 (PR)
207×8

Rear Delt Flye Machine:
90×6
110×6
130×6
140×6 (PR)
130×8

Duration: 40 minutes

Front squats feeling good. Foot getting better…

ATG Zombie Front Squats:
225×3
245×3
265×3
285×3
305×3

Shrugs:
225×10
315×10
405×10
495×10
495×10
405×10
315×10
225×10

Single-Leg Seated Leg Extension:
90×10
90×10
90×10
90×10
90×10

Seated Leg Extension:
325×12
325×12
325×12
325×12
325×12

Wide-grip BTN Pulldown:
150×10
150×10
150×10
150×10
150×10

Duration: 30 minutes

Shoulder holding up pretty well.

Incline Bench Press:
45×30
135×12
155×10
185×5
220×3
250×3
280×3
225×8

Seated Chest Press Machine (neutral grip):
100×10
150×10
200×10

Seated Chest Press Machine:
100×10
150×10
200×10

Seated Pec Flye Machine:
100×12
170×12
184×12
194×12
170×12

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

OH Rope Extension:
50×12
50×12
50×12
50×12
50×12

V-bar Pushdowns (superset with oh extensions):
50×12
50×12
50×12
50×12
50×12

DB Tricep Extension:
35×12
35×12
35×12
35×12
35×12

DB Pullovers:
60×12
60×12
60×12
60×12
60×12

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

Duration: 30 minutes

Switched to conventional deads tonight to see if they were easier on my aching foot (they were). All reps were real easy and strong. Strained my left lat during one of the deadlift warmup sets so I took it easier on assistance work.

Conventional Deadlift:
135×10
225×5
315×3
405×3
495×5
555×3
555×5

Seated Leg Curls:
150×12
200×12
250×12
285×12
285×12

CG Pulldown:
200×5
200×5
200×5
200×5
200×5

Rope Face Pulls:
80×12
80×12
80×12
80×12
80×12

Chest-Supported Seated Lat Row Machine:
200×10
200×10
200×10
200×10
200×10

WG Lat Pushdowns:
50×12
50×12
50×12
50×12
50×12

Duration: 60 minutes

Good presses today. Did a set of push presses just to see how they felt (not bad).

Strict Military Press (close-grip, elbows tucked):
45×20
80×12
100×8
120×5
140×5
160×5
180×3
200×3
220×4 (PR)
245×3 (push press)
185×8

Seated Bicep Curl Machine
100×6
125×6
150×6
160×6
170×6
160×6
150×6

DB Hammer Curls:
50×6
60×6
70×6
60×8
60×8

OH Cable Curls:
30×10
40×10
40×10
40×10
40×10

OH DB Extension:
50×12
60×12
70×12

Rope Pushdown:
40×20
40×20
40×20

Single-arm Underhand Pushdown (superset with pushdowns):
13×20
13×20
13×20

BTB Pushdown:
80×15
80×15
80×15
80×15
80×15

Seated Shoulder Press Machine (neutral-grip):
125×8
175×8
207×8
175×8
150×8

Rear Delt Flye Machine:
90×8
100×8
110×8
120×8
130×8

Duration: 40 minutes

Strong GMs and front squats felt good. Foot killing me, though, and it really limited shrugs.

GM’s:
135×10
185×5
225×5
275×5
325×5
365×5 (PR)

ATG Zombie Front Squats:
235×5
235×5
235×5

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

Single-Leg Seated Leg Extension:
90×10
90×10
90×10
90×10
90×10

Seated Leg Extension:
325×12
325×12
325×12
325×12
325×12

Wide-grip BTN Pulldown:
150×10
150×10
150×10
150×10
150×10

Duration: 40 minutes