Stealth's Workout Journal

7/10. Did the target weight for deads but they were slow and lackluster. Definitely wanted to go heavier, but no energy and stomach is a mess from antibiotics still.

Conventional Deadlift (training max: 635):
135×10
135×10
225×5
315×3
405×1
475×1
545×1
605×1
605×1

DE Deadlift (various stance widths):
315×2
315×2
315×2
315×2
315×2

DB SLDL:
130s ×5
130s ×5
130s ×5

Wide-grip Pulldowns (neutral grip, various planes):
160×10-10-10-10-10

Chest-supported Seated Lat Row:
100×10-10-10

Rope Face Pulls (two ropes):
40×25-25-25

Straight-arm Lat Pushdowns (strict):
100-90-80-70-60-50×15

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

Duration: 50 minutes

7/10. Pressing was OK. No pain or discomfort at all. Energy level really low from bronchitis antibiotics. Still got what I needed to do done. Was hoping for heavier push presses but just wasn’t in the cards today.

Strict Military Press (training max: 305):
45×20
45×20
75×12
105×10
135×8
165×5
230×5
260×3
290×2

Push Press:
310×1
290×2
290×3

Strict Laterals (dropset):
55-50-45-40-35-30-25×10-20×20

Rear Delt Flye Machine (dropset, slow negatives):
100-90-80-70-60-50-40-30-20-10×6

Plate Hammer Curls (slow negatives):
45×25-12-12

OH Cable Curls (dropset, slow negatives):
30-27-23-20-17-13-10×10

DB Forearm Curls (no concentric, slow negatives):
20×10
20×10
20×10

Reverse DB Forearm Curls:
5×50
5×30
5×15

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

Duration: 50 minutes

10/10. Great squats today. Top set was easy, and fast.

Lying Hip Bridges:
135×10-10
225×10-10

Squats (beltless low bar, narrow stance, training max: 555):
135×10
225×5
315×5
390×3
445×3
500×5

DE SSB Squats (15-30s rests):
250×3
260×3
260×3
260×3
260×5

Seated Leg Extensions (dropset):
130-110-90-70-50×35

Shrugs:
315×5
405×5
495×5
585×5
585-495-405-315×5

Rope Face-Pulls (two ropes, dropset):
100-90-80-70-60-50-40-30-20-100×10

CG Pulldown:
100×10-10-10-10-10

Cable Curls:
80-70-60-50-40-30-20-10×12

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

Duration: 50 minutes

9/10. DB Bench feeling solid. 130’s felt decent.

Flat Neutral-grip DB Bench * Flat DB Squeeze Press:
35×15-15
45×12-12
55×10-10

Flat DB Bench:
35×5
45×5
55×5
100×5
120×5
130×8

Incline DB Bench (drop set):
55-45-35-25-15×15

Flat DB Flyes:
15×15-15-15-15-15

Incline DB Flyes:
15×15-15-15

Cable Crossovers (high to low pulley positions, dropset):
30×25-25-25-25-25

Wide-grip Pushdowns:
80×25-25-25

Rope Pushdowns (each set to failure):
80×35-15-9-60×12-40×15

DB Forearm Curls (no concentric, extremely long negatives  with last few reps failing):
40×10

Reverse DB Forearm Curls:
10×35
5×32
5×30

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

Duration: 45 minutes

7/10. Deads were OK. Top set was sluggish.

Conventional Deadlift (training max: 635):
135×10
225×5
315×5
445×3
510×3
570×3

DE Deadlift (15-30s rests):
315×3
315×3
315×3
315×3
315×5

GHRs (1/2 foot position):
×10-8

Rope Face Pulls (two ropes, dropset):
60-50-40-30-20×25

Rope Strict Straight-arm Lat Pushdowns:
100×18-10-12-50×10

Wide-grip Pulldowns (neutral grip, 10-count holds @ bottom):
150×5-5-5

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

Duration: 45 minutes

9/10. easy presses, no shoulder/elbow issues.

Strict Military Press (training max: 305):
45×20
45×20
75×12
105×10
135×8
165×5
215×3
245×3
275×5 (last rep push press)

Standing Arnold Press (dropset):
65-55-45-35-25×12

Strict Laterals (dropset):
30-25-20-10×25

Rear Delt Flye Machine (dropset):
90-80-70-60-50-40-30-20×10
20×2 (per arm, 30s negatives)

Preacher Curls (short rests, long negatives):
65×10-10-10

DB Forearm Curls (no concentric, slow negatives):
25×10
25×10
25×10

Reverse DB Forearm Curls:
10×30
10×25
10×20

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

Duration: 50 minutes

9/10. Easy squats despite being wheezy the entire time from bronchitis. Skipped front squats to save my cns a bit. Strong shrugs, and easy.

Squats (low bar, training max: 555, beltless):
135×10
225×5
315×5
360×5
415×5
470×5

Seated Leg Extensions:
150×30-30-30-110×30-70×30

Shrugs:
315×10
405×10
495×10
585×10
675×10
725×10 (PR)
675×10-585×10-495×10-405×10-315×10

Rope Face Pulls (two ropes):
50×15-15-15-15-15

Wide Neutral-grip Pulldown (leaning way back):
150×10
150×10
150×10
150×10

Single-arm Cable Curls:
20×10-10-10-10-10-20

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

Duration: 60 minutes

9/10. Solid chest/tricep session. Shoulder feeling pretty solid on db bench.

Flat Neutral-grip DB Bench * Flat DB Squeeze Press:
30×15*15
30×15*15
30×15*15

Flat DB Bench:
30-40-50×10
80×5
100×5
120×10

Flat DB Flyes:
25×15-15-15

Cable Crossovers (dropset, starting @ high pulley position to low):
30×15-15-15-15-15-15-15-15

Single-arm Cable Crossovers (high-med-low):
20×15-15-15

OH Rope Extensions (low position, dropset):
60-50-40-30-20-10×20

DB Forearm Curls (no concentric, slow negatives):
55×10
55×10
35×10

Reverse DB Forearm Curls:
15×15
10×25
10×20-5×20

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

Duration: 50 minutes