Spytech's INTENSE workout journal - Page 11

**spytech** · 10-13-2005, 07:09 PM

10/13: Shoulders

Seated DB Press: 110x4, 90x3x7, 90x12

Side Laterals: 70x12, 60x12, 55x12
Standing Rear Laterals: 70x12x3
Single Arm Cable Side Laterals: 50x12, 40x12x2
Rear Delt Row Machine: 150x12x3

+ stretching

Comments: Intense workout. 60s. rest between sets. Shoulders felt great today. Feels great to be hammering one body part each workout with all I have.

**spytech** · 10-14-2005, 06:40 PM

10/14: Legs

ATG Squats: 320x2, 260x3x7, 260x6

Super Low SLDL: 335x12x2, 315x12
High Stance Leg Press: 920x12x3

Leg Press Calf Press: 740x12x3
Seated Calf: 250x12x2, 225x12

+ stretching

Comments: Brutal workout. 60s. rest between everything except SLDLs – took 90 seconds between those.

Total sets this week: 108

**spytech** · 10-17-2005, 10:24 PM

10/17: Back

Deadlifts: 460x4, 380x3x8

CG Pulldown: 288x10, 264x10, 252x10, 240x10
Hammer Chins: bw+80x10, +70x10, +60x10x2
Seated Row: 300x10x4
Shrugs: 515x10x4
Single arm Smith Rows: 150x10x2, 140x10, 135x10

+ stretching

Comments: Intense. Flew through this workout with 60s rest periods on everything. Everything went as planned, and I am beat.

**spytech** · 10-18-2005, 09:23 PM

10/18: Chest

Incline DB: 120x4, 100x3x7, 100x10

Incline Cable Flyes: 90x10x2, 80x10
Flat Cable Flyes: 80x10, 70x10x2
Upwards Cable Crossovers: 80x10x3
Cable Crossovers: 100x10x2, 90x10
Incline DB Flyes: 75x10x2, 65x10

+ stretching and core

Comments: Nice workout. 45s rest between incline db sets, 60s. rest between everything else. Absolutely no shoulder pain, and barely any forearm pain today – happy about that.

**spytech** · 10-19-2005, 07:49 PM

10/19: Arms

Strict Dips: bw+90x10x3
Overhead DB Extension: 140x10x2, 130x10
Single Arm Rope Pushdown: 90x10, 80x10x2

EZ Curls: 135x10x3
Single Arm Cable Curl: 90x10x2, 80x10
Overhead Cable Curl: 90x10x2, 80x10

+ stretching

Comments: Very intense and fast 25 minute session. I supersetted each bicep movement with a tricep exercise. Took 60 -75seconds rest between each superset. EZ curls felt fantastic.

BladeRun · 10-20-2005, 02:17 PM

Hugely impressive journal.

I have one ignorant question. Are you following the routine that is linked in your sig? I haven't had time to read every post yet.

**spytech** · 10-20-2005, 04:01 PM

Thanks BR, yes I am following the SHSHT routine.

**spytech** · 10-20-2005, 06:15 PM

10/20: Shoulders
Seated DB Press: 120x4, 100x3x7, 100x6

Side Laterals: 75x10x2, 70x10
Standing Rear Laterals: 75x10x2, 70x10
Single Arm Cable Side Laterals: 60x10x2, 50x10
Rear Delt Row Machine: 160x10x3

+ stretching

Comments: Brutal workout. 60s. rest between sets, took about 30 min. Left trap cramped up (maybe a minor pull) where it connects to the shoulder blade during the first set of 120’s, but it did not affect the rest of my workout.

In other news, weight has been hovering around 214-215 the last 4-5 days, good progress.

**spytech** · 10-21-2005, 08:13 PM

10/14: Legs

ATG Squats: 340x3, 280x3x8

Super Low SLDL: 345x10x2, 325x10
High Stance Leg Press: 1010x10x3

Leg Press Calf Press: 760x10x3
Seated Calf: 260x10x3

+ stretching and core

Comments: Very intense session. 60s. rest between everything except SLDLs – took 90 seconds between those. Supersetted leg press calf presses with seated calf raises. Stamina was tons better compared to last week’s leg session, where I was ready to pass out after my 3 sets of SLDL. Today I could immediately move to leg press and start loading it up.

Total sets this week: 113

**spytech** · 10-24-2005, 10:29 PM

10/24: Chest
Incline DB: 130x4, 110x3x5, 110x6

Incline Cable Flyes: 90x10x4
Flat Cable Flyes: 80x10, 70x10x3
Upwards Cable Crossovers: 80x10x4
Cable Crossovers: 100x10, 110x10x2, 100x10
Flat DB Flyes: 75x10x2, 65x10, 55x10

+ stretching and core

Comments: Fun workout. 45s rest between incline db sets, 60s. rest between everything else. Stamina was insane – was never really out of breath or too fatigued. Only thing that really toasted me were the last 2 flat db flye sets.

LaggingBiceps · 10-25-2005, 11:41 AM

damn man, those are some really nice numbers. your incline DB presses of 130x4 are around my BB bench press

**spytech** · 10-25-2005, 05:30 PM

Thanks

**Peaked_18** · 10-25-2005, 05:32 PM

Hey bro!

Great workouts, sorry haven't made it for a while.

**spytech** · 10-25-2005, 10:55 PM

Thanks Peaked

**spytech** · 10-25-2005, 10:56 PM

10/25: Back

Deadlifts: 405x3, 495x3, 405x3x6

CG Pulldown: 288x10x2, 276x10, 264x10
Seated Row: 300x10x2, 288x10, 276x10
Hammer Chins: bw+70x10x2, bw+60x10x2
Single arm Smith Rows: 150x10x2, 145x10x2
Shrugs: 515x10x4

+ stretching

Comments: This session was fierce. The second I picked up 135 for deadlift warm-ups I knew my lower back was still pretty beat from Friday’s SLDLs and Squats. Did an extra warmup set with 405 to get things loosed up a bit. 495 went up pretty easily, but still felt heavy. 60-90 sec rest between deadlift sets, 60s on everything else mostly.

**Peaked_18** · 10-25-2005, 11:17 PM

Those single arm smith rows, how are they?

Great workout.

10-13-2005, 07:09 PM	#301
spytech Getting Stronger Join Date: May 2005 Posts: 1,434 Recipes: 0 Rep Power: 36	10/13: Shoulders Seated DB Press: 110x4, 90x3x7, 90x12 Side Laterals: 70x12, 60x12, 55x12 Standing Rear Laterals: 70x12x3 Single Arm Cable Side Laterals: 50x12, 40x12x2 Rear Delt Row Machine: 150x12x3 + stretching Comments: Intense workout. 60s. rest between sets. Shoulders felt great today. Feels great to be hammering one body part each workout with all I have. __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 692d/625s Create your own FREE Workout Journal at http://www.strengthandbody.com/ My Lifting Vids Spytech SHSHT: http://www.strengthandbody.com/shsht.html Spytech SHWSB: http://www.strengthandbody.com/shwsb.html

10-14-2005, 06:40 PM	#302
spytech Getting Stronger Join Date: May 2005 Posts: 1,434 Recipes: 0 Rep Power: 36	10/14: Legs ATG Squats: 320x2, 260x3x7, 260x6 Super Low SLDL: 335x12x2, 315x12 High Stance Leg Press: 920x12x3 Leg Press Calf Press: 740x12x3 Seated Calf: 250x12x2, 225x12 + stretching Comments: Brutal workout. 60s. rest between everything except SLDLs – took 90 seconds between those. Total sets this week: 108 __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 692d/625s Create your own FREE Workout Journal at http://www.strengthandbody.com/ My Lifting Vids Spytech SHSHT: http://www.strengthandbody.com/shsht.html Spytech SHWSB: http://www.strengthandbody.com/shwsb.html

10-17-2005, 10:24 PM	#303
spytech Getting Stronger Join Date: May 2005 Posts: 1,434 Recipes: 0 Rep Power: 36	10/17: Back Deadlifts: 460x4, 380x3x8 CG Pulldown: 288x10, 264x10, 252x10, 240x10 Hammer Chins: bw+80x10, +70x10, +60x10x2 Seated Row: 300x10x4 Shrugs: 515x10x4 Single arm Smith Rows: 150x10x2, 140x10, 135x10 + stretching Comments: Intense. Flew through this workout with 60s rest periods on everything. Everything went as planned, and I am beat. __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 692d/625s Create your own FREE Workout Journal at http://www.strengthandbody.com/ My Lifting Vids Spytech SHSHT: http://www.strengthandbody.com/shsht.html Spytech SHWSB: http://www.strengthandbody.com/shwsb.html

10-18-2005, 09:23 PM	#304
spytech Getting Stronger Join Date: May 2005 Posts: 1,434 Recipes: 0 Rep Power: 36	10/18: Chest Incline DB: 120x4, 100x3x7, 100x10 Incline Cable Flyes: 90x10x2, 80x10 Flat Cable Flyes: 80x10, 70x10x2 Upwards Cable Crossovers: 80x10x3 Cable Crossovers: 100x10x2, 90x10 Incline DB Flyes: 75x10x2, 65x10 + stretching and core Comments: Nice workout. 45s rest between incline db sets, 60s. rest between everything else. Absolutely no shoulder pain, and barely any forearm pain today – happy about that. __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 692d/625s Create your own FREE Workout Journal at http://www.strengthandbody.com/ My Lifting Vids Spytech SHSHT: http://www.strengthandbody.com/shsht.html Spytech SHWSB: http://www.strengthandbody.com/shwsb.html

10-19-2005, 07:49 PM	#305
spytech Getting Stronger Join Date: May 2005 Posts: 1,434 Recipes: 0 Rep Power: 36	10/19: Arms Strict Dips: bw+90x10x3 Overhead DB Extension: 140x10x2, 130x10 Single Arm Rope Pushdown: 90x10, 80x10x2 EZ Curls: 135x10x3 Single Arm Cable Curl: 90x10x2, 80x10 Overhead Cable Curl: 90x10x2, 80x10 + stretching Comments: Very intense and fast 25 minute session. I supersetted each bicep movement with a tricep exercise. Took 60 -75seconds rest between each superset. EZ curls felt fantastic. __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 692d/625s Create your own FREE Workout Journal at http://www.strengthandbody.com/ My Lifting Vids Spytech SHSHT: http://www.strengthandbody.com/shsht.html Spytech SHWSB: http://www.strengthandbody.com/shwsb.html

10-20-2005, 02:17 PM	#306
BladeRun New Member Join Date: Oct 2005 Posts: 8 Recipes: 0 Rep Power: 0	Hugely impressive journal. I have one ignorant question. Are you following the routine that is linked in your sig? I haven't had time to read every post yet.

10-20-2005, 04:01 PM	#307
spytech Getting Stronger Join Date: May 2005 Posts: 1,434 Recipes: 0 Rep Power: 36	Thanks BR, yes I am following the SHSHT routine. __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 692d/625s Create your own FREE Workout Journal at http://www.strengthandbody.com/ My Lifting Vids Spytech SHSHT: http://www.strengthandbody.com/shsht.html Spytech SHWSB: http://www.strengthandbody.com/shwsb.html

10-20-2005, 06:15 PM	#308
spytech Getting Stronger Join Date: May 2005 Posts: 1,434 Recipes: 0 Rep Power: 36	10/20: Shoulders Seated DB Press: 120x4, 100x3x7, 100x6 Side Laterals: 75x10x2, 70x10 Standing Rear Laterals: 75x10x2, 70x10 Single Arm Cable Side Laterals: 60x10x2, 50x10 Rear Delt Row Machine: 160x10x3 + stretching Comments: Brutal workout. 60s. rest between sets, took about 30 min. Left trap cramped up (maybe a minor pull) where it connects to the shoulder blade during the first set of 120’s, but it did not affect the rest of my workout. In other news, weight has been hovering around 214-215 the last 4-5 days, good progress. __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 692d/625s Create your own FREE Workout Journal at http://www.strengthandbody.com/ My Lifting Vids Spytech SHSHT: http://www.strengthandbody.com/shsht.html Spytech SHWSB: http://www.strengthandbody.com/shwsb.html

10-21-2005, 08:13 PM	#309
spytech Getting Stronger Join Date: May 2005 Posts: 1,434 Recipes: 0 Rep Power: 36	10/14: Legs ATG Squats: 340x3, 280x3x8 Super Low SLDL: 345x10x2, 325x10 High Stance Leg Press: 1010x10x3 Leg Press Calf Press: 760x10x3 Seated Calf: 260x10x3 + stretching and core Comments: Very intense session. 60s. rest between everything except SLDLs – took 90 seconds between those. Supersetted leg press calf presses with seated calf raises. Stamina was tons better compared to last week’s leg session, where I was ready to pass out after my 3 sets of SLDL. Today I could immediately move to leg press and start loading it up. Total sets this week: 113 __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 692d/625s Create your own FREE Workout Journal at http://www.strengthandbody.com/ My Lifting Vids Spytech SHSHT: http://www.strengthandbody.com/shsht.html Spytech SHWSB: http://www.strengthandbody.com/shwsb.html

10-24-2005, 10:29 PM	#310
spytech Getting Stronger Join Date: May 2005 Posts: 1,434 Recipes: 0 Rep Power: 36	10/24: Chest Incline DB: 130x4, 110x3x5, 110x6 Incline Cable Flyes: 90x10x4 Flat Cable Flyes: 80x10, 70x10x3 Upwards Cable Crossovers: 80x10x4 Cable Crossovers: 100x10, 110x10x2, 100x10 Flat DB Flyes: 75x10x2, 65x10, 55x10 + stretching and core Comments: Fun workout. 45s rest between incline db sets, 60s. rest between everything else. Stamina was insane – was never really out of breath or too fatigued. Only thing that really toasted me were the last 2 flat db flye sets. __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 692d/625s Create your own FREE Workout Journal at http://www.strengthandbody.com/ My Lifting Vids Spytech SHSHT: http://www.strengthandbody.com/shsht.html Spytech SHWSB: http://www.strengthandbody.com/shwsb.html

10-25-2005, 11:41 AM	#311
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 5	damn man, those are some really nice numbers. your incline DB presses of 130x4 are around my BB bench press

10-25-2005, 05:30 PM	#312
spytech Getting Stronger Join Date: May 2005 Posts: 1,434 Recipes: 0 Rep Power: 36	Thanks __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 692d/625s Create your own FREE Workout Journal at http://www.strengthandbody.com/ My Lifting Vids Spytech SHSHT: http://www.strengthandbody.com/shsht.html Spytech SHWSB: http://www.strengthandbody.com/shwsb.html

10-25-2005, 05:32 PM	#313
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	Hey bro! Great workouts, sorry haven't made it for a while.

10-25-2005, 10:55 PM	#314
spytech Getting Stronger Join Date: May 2005 Posts: 1,434 Recipes: 0 Rep Power: 36	Thanks Peaked __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 692d/625s Create your own FREE Workout Journal at http://www.strengthandbody.com/ My Lifting Vids Spytech SHSHT: http://www.strengthandbody.com/shsht.html Spytech SHWSB: http://www.strengthandbody.com/shwsb.html

10-25-2005, 10:56 PM	#315
spytech Getting Stronger Join Date: May 2005 Posts: 1,434 Recipes: 0 Rep Power: 36	10/25: Back Deadlifts: 405x3, 495x3, 405x3x6 CG Pulldown: 288x10x2, 276x10, 264x10 Seated Row: 300x10x2, 288x10, 276x10 Hammer Chins: bw+70x10x2, bw+60x10x2 Single arm Smith Rows: 150x10x2, 145x10x2 Shrugs: 515x10x4 + stretching Comments: This session was fierce. The second I picked up 135 for deadlift warm-ups I knew my lower back was still pretty beat from Friday’s SLDLs and Squats. Did an extra warmup set with 405 to get things loosed up a bit. 495 went up pretty easily, but still felt heavy. 60-90 sec rest between deadlift sets, 60s on everything else mostly. __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 692d/625s Create your own FREE Workout Journal at http://www.strengthandbody.com/ My Lifting Vids Spytech SHSHT: http://www.strengthandbody.com/shsht.html Spytech SHWSB: http://www.strengthandbody.com/shwsb.html

10-25-2005, 11:17 PM	#316
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	Those single arm smith rows, how are they? Great workout.

10-26-2005, 08:50 PM	#317
spytech Getting Stronger Join Date: May 2005 Posts: 1,434 Recipes: 0 Rep Power: 36