Author: stealth

Good deads. Getting there…

Deadlift:
135×10
225×6
315×5
405×3
495×1
585×1
615×1
630×1
585×2

Elevated Conventional SLDL (standing on 4″ box):
315×3
365×3
415×3
315×10

CG Pulldown:
175×10
225×6
250×6
271×6
292×6

Single-arm Rope Face Pulls:
60×10
70×10
80×10
80×10
80×10

Seated Lat Row Machine:
200×6
221×6
242×6
263×6
290×12 (PR)

CG Lat Pushdowns:
60×12
70×12
80×12
80×12
60×12

Duration: 60 minutes

Strong. Had to clean the military presses today, but all were easy.

Strict Military Press (close-grip, elbows tucked):
45×12
45×12
45×12
80×5
100×5
120×5
140×5
160×5
180×5
200×5 (PR)
170×8

Seated Bicep Curl Machine
100×12
125×12
150×12
125×12
100×12
125×12
100×20

Seated Bicep Hammer Curl Machine:
75×12
75×12
87×12
87×12
87×12
75×15

OH Cable Curls:
20×12
30×12
30×12
30×12
30×12

OH DB Extension:
90×12
90×12
90×12
90×12
90×12

Rope Pushdown:
80×12
80×12
80×12

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

Seated Shoulder Press Machine (neutral-grip):
100×10
125×10
150×10
175×10
200×10

Rear Delt Flye Machine:
80×12
80×12
80×12
80×12
80×12

Duration: 40 minutes

Absolutely killed this workout.

GM’s:
45×10
140×10
170×6
200×6
230×6
260×6
290×6
320×6

45-degree Hyper Deadlifts:
135×10
185×6
235×6
285×6
235×6
185×10

Shrugs:
225×6
315×6
405×6
495×6
495×6
405×12

Single-Leg Seated Leg Extension:
70×10
70×10
70×10
70×10
70×10

Seated Leg Extension:
325×10
325×10
325×10
325×10
325×10

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

Duration: 40 minutes

Pushed inclines more today. Shoulder still feeling like shit, but I can keep the pressing in a plane that does not aggravate it.

Incline Bench Press:
45×12
95×12
135×5
155×5
175×5
195×5
215×5
235×5
155×15

Seated Chest Press Machine (neutral grip):
100×6
150×6
175×6
125×6
125×6

Seated Chest Press Machine:
100×6
150×6
175×6
125×6
125×6

Seated Pec Flye Machine:
100×8
170×8
191×8
212×8
191×12

Seated Bicep Curl Machine:
112×8
137×8
157×8
125×10
125×12

OH Rope Extension:
80×12
80×12
80×12
80×12
80×12

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

DB Tricep Extension:
25×12
25×12
25×12
25×12
25×20

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

Duration: 45 minutes

Starting to feel like my old self again. 4 weeks post-surgery and back in the 600 club, hah.

Deadlift:
135×10
225×10
315×5
405×3
495×1
545×1
600×2

Conventional SLDL:
315×3
365×3
415×3
465×3
315×10

Underhand CG Pulldown:
175×6
225×6
250×6
271×6
292×6
250×12

Rope Face Pulls:
80×20
80×20
80×20
80×20
80×20

Seated Lat Row Machine:
200×6
221×6
242×6
263×6
290×12 (PR)

CG Lat Pushdowns:
60×12
60×12
60×12
70×12
70×12

Duration: 60 minutes

Good session – everything feeling strong and solid. Shoulder getting there…

Strict Military Press (close-grip, elbows tucked):
45×12
45×12
45×12
75×5
95×5
115×5
135×5
155×5
175×5
195×5 (PR)
165×8

EZ Curl:
45×10
65×10
85×10
85×10
85×10
65×10
65×10
45×10
45×20

Seated Bicep Hammer Curl Machine:
75×10
75×10
87×10

DB Hammer Curl:
35×10
45×10
55×10

OH Cable Curls:
20×12
30×12
30×12
40×12
30×12

OH DB Extension:
85×12
85×12
85×12
85×12
85×12

Rope Pushdown:
60×12
80×12
80×12
80×12
80×12

Single-arm Underhand Pushdown:
20×10
30×10
40×10
30×10
30×10

Seated Shoulder Press Machine (neutral-grip):
50×10
100×10
125×10
150×10
175×10

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

Duration: 45 minutes

Great session.

GM’s:
45×10
135×10
165×6
195×6
225×6
255×6
285×6

45-degree Hyper Deadlifts:
45×10
135×10
185×10
185×10
235×10
185×10

Shrugs (pause @ top, shoulder rolls):
225×12
225×12
225×12
225×12
225×12

Single-Leg Seated Leg Extension:
50×10
57×10
57×10
65×10
70×10

Seated Leg Extension:
210×10
250×10
310×10
325×10
325×10

Wide-grip Pulldown:
150×10
200×10
250×10
250×10
250×10

BB Curls:
85×12
105×12
105×12
105×12
105×12

Duration: 40 minutes

Pretty good session. Shoulder feeling pretty solid, but really achy still if I try bring the bar down to my chest on inclines, etc.

Incline Bench Press:
45×12
95×12
115×12
135×12
155×12
175×12
195×12

Seated Chest Press Machine (neutral grip):
100×10
125×10
150×10
175×10
100×20

Seated Chest Press Machine:
100×10
125×10
150×10
175×10
100×20

Seated Pec Flye Machine:
100×12
130×12
170×12
184×12
198×12

Seated Bicep Curl Machine:
100×8
125×8
137×8
150×8
125×12

OH Rope Extension:
60×12
70×12
80×12
80×12
80×12

V-bar Pushdowns:
80×12
80×12
80×12
80×12
80×12

DB Tricep Extension:
25×20
35×15
45×10
55×8
35×20

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

Duration: 45 minutes

Getting there, slowly but surely. Deads felt like ass today but accessory work felt strong as hell.

Deadlift:
225×10
315×5
405×5
455×5
315×5

Conventional SLDL:
225×10
225×10
225×10

Underhand CG Pulldown:
175×6
200×6
225×6
250×6
271×6
292×6
313×8 (PR)

Rope Face Pulls:
60×20
80×20
80×20
80×20
80×20

Seated Lat Row Machine:
200×6
221×6
242×6
263×6
280×8

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

Duration: 45 minutes