Stealth's Workout Journal

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

Getting there…presses still easy despite the close grip and strict pressing.

Strict Military Press (close-grip, elbows tucked):
45×12
45×12
45×12
70×5
90×5
110×5
130×5
150×5
170×5
190×5
160×5

Seated Bicep Curl Machine:
100×10
125×10
137×10
137×10
112×12

Seated Bicep Hammer Curl Machine:
75×10
75×10
75×10
87×10
100×12

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

OH DB Extension:
80×12
80×12
80×12
80×12
80×12

Rope Pushdown:
50×12
60×12
70×12
80×12
80×12

Single-arm Rope Pushdown:
20×10
30×10
40×10
50×10
30×20

Lat Pushdowns:
50×8
75×8
100×8
75×8
75×8

Rear Delt Flye Machine
50×12
70×12
90×12
110×12
130×12

Duration: 50 minutes

Core continuing to feel stronger. The 45-degree hyper deads make me realize how weak my hams/glutes are right now. Used to do 315+ easy and 135 for sets of 10 today was tiring.

GM’s:
45×10
135×10
155×10
175×10
195×10
215×10

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

Seated DB Shrugs/Shoulder Rolls:
40×12
40×12
40×12
40×12
40×12

Single-Leg Seated Leg Extension:
50×10
50×10
50×10
50×10
50×10

Seated Leg Extension:
190×10
230×10
270×10
310×10
230×20

Wide-grip Pulldown:
125×12
150×12
175×12
200×12
225×12

BB Curls:
45×12
65×12
85×12
105×12
105×12

Duration: 40 minutes

Good session. Shoulder achy so I did not push presses much.

Incline Bench Press:
45×12
95×10
135×10
155×10
155×10

Decline Bench Press:
45×12
95×10
135×10
155×10
155×10

Seated Chest Press Machine (neutral grip):
75×10
100×10
125×10
150×10
175×10

Seated Chest Press Machine:
75×10
100×10
125×10
150×10
175×10

Seated Pec Flye Machine:
100×12
130×12
160×12
170×12
170×12

Seated Bicep Curl Machine:
75×8
100×8
125×8
112×8
100×8

OH Rope Extension:
50×12
60×12
70×12
70×12
70×12

V-bar Pushdowns:
50×12
60×12
70×12
80×12
80×12

OH BB Extensions:
45×12
65×12
65×12

DB Tricep Extension:
20×20
30×15
40×10

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

Duration: 45 minutes

Tried some deads today to see how the stomach felt. Not bad, but did not want to push things much either since I’m still on the ’20 lb limit’ restriction.

Deadlift:
135×12
225×5
315×5
405×5

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

Underhand CG Pulldown:
150×6
175×6
200×6
225×6
150×6

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
273×6

Standing Cable Abduction:
17×50

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

Duration: 45 minutes