Spytech's INTENSE workout journal - Page 12

**spytech** · 10-31-2005, 10:16 PM

10/31: Chest

Incline DB: 140x4, 120x3x4, 120x8

Incline Cable Flyes: 100x8x2, 90x8, 90x7, 80x9
Flat Cable Flyes: 90x8, 80x8x2, 70x8x2
Upwards Cable Crossovers: 90x8, 80x8x2, 70x8x2
Cable Crossovers: 120x8, 110x8, 100x8, 90x8x2
Incline DB Flyes: 80x8, 75x8, 70x8x2, 65x8

+ stretching and core

Comments: Fast paced workout. 60s. rest between everything. Strength felt great, absolutely no forearm pains.

**Peaked_18** · 10-31-2005, 10:22 PM

Good work bro!

**spytech** · 10-31-2005, 10:27 PM

Quote:

Originally Posted by Peaked_18

Good work bro!

Thanks P

**spytech** · 11-01-2005, 11:05 PM

11/1: Back

Deadlifts: 405x3, 520x2, 430x3x5

Hammer Chins: bw+80x8x2, bw+70x8x3
Seated Row: 312x8x2, 300x8x3
CG Pulldown: 300x8, 288x8, 276x8, 252x8x2
Single arm Smith Rows: 160x8x2, 155x8x3
Shrugs: 525x8x5

+ stretching

Comments: This workout was brutal as hell. Today I tried a close stance for deadlifts (feet 8-10” apart) on my warm-ups and the 520 set – not so good there. The close stance made me shoot my ass up way to fast and had virtually no leg drive for the 520 set – made me use way too much back to get the reps done, and made it way harder than it should have been. Went back to my normal stance for the 430 sets and breezed through with 90s. rest between sets. Everything else went as planned - solid strength, felt good. 60s rest between sets.

**Peaked_18** · 11-01-2005, 11:07 PM

Nice deads bro, hammer chins went well.

**spytech** · 11-01-2005, 11:15 PM

Thanks P. I know you and I talked about the close stance experiment on AIM - I am pretty disappointed in how they worked, but oh well, lesson learned. My legs are too long to be able to effectively use that stance, turned it into a SLDL. At least I still doubled 520 like I was supposed to - and that was with a crappy stance

It probably would have flew up with my normal stance.

**Peaked_18** · 11-01-2005, 11:17 PM

lol That's sucks.

**spytech** · 11-01-2005, 11:43 PM

hah yeah. Live and learn.

**Peaked_18** · 11-01-2005, 11:45 PM

Sort of like that 1" in 24 hours workout those guy's are doing soon. :p

**spytech** · 11-02-2005, 02:30 AM

lol, at least what I tried has more leverage - it is a valid practice that works, just not for all body types.

**spytech** · 11-02-2005, 10:03 PM

11/2: Arms

Overhead DB Extension: 150x8x3, 140x8x2
Rope Pushdown: 168x8, 156x8x4
Strict Dips: bw+50x8x5

EZ Curls: 145x8, 135x8x4
Single Arm Cable Curl: 100x8, 90x8, 80x8x3
Incline DB Curl: 50x8, 45x8x3, 40x10

+ stretching

Comments: Fun times. 90s rest between ez curl/db ext. supersets, 45-60s rest between everything else. Went lighter on dips to try to hit the tris better. Tendonitis in both forearms is flaring up from finally being able to do ez curls and incline curls, that’s ok though.

**spytech** · 11-03-2005, 10:21 PM

11/3: Shoulders

Seated DB Press: 90x6, 130x3, 110x3x4, 110x6

Side Laterals: 80x8x2, 70x8x3
Seated Rear Laterals: 80x8x3, 70x8x2
Single Arm Cable Side Laterals: 70x8x2, 60x8x3

+ stretching

Comments: Quick and intense workout. The 130’s were heavy as hell, and it felt great to nail them. Everything else went as planned. 90s. rest between seated db sets, 60s. between everything else.

**spytech** · 11-05-2005, 06:01 PM

11/5: Legs

ATG Squats: 380x2, 320x3x5

High Stance Leg Press: 1100x8x5
Lying Leg Curls: 125x8x5

Leg Press Calf Press: 790x8x5
Seated Calf: 270x8x5

+ stretching

Comments: This workout was incredible. Great focus and determination today, despite my left lat being sore. I blew away 380 on squats, probably could have got another rep. 90s rest between the squat sets, 60s rest between leg presses and seated calf. I superset lying leg curls and leg press calf presses with no rest between supersets (10 straight sets). Legs felt awesome today.

TOTAL SETS THIS WEEK: 141

**spytech** · 11-07-2005, 09:40 PM

11/7: Chest

Incline DB: 120x3x3, 100x3x2, 100x10

Incline Cable Flyes: 100x8x3, 80x8x2
Flat Cable Flyes: 90x8, 80x8x4
Upwards Cable Crossovers: 90x8, 80x8x4
Cable Crossovers: 120x8, 110x8, 100x8x3
Incline DB Flyes: 80x8, 80x6, 70x8x2, 65x8

+ stretching and core

Comments: Fast workout. 30-45s between incline db sets, 60s. between everything else.

Flowsybaby · 11-08-2005, 02:02 AM

Huge numbers as always. Keep up the strong work.

**spytech** · 11-08-2005, 02:14 AM

Thanks

10-31-2005, 10:16 PM	#331
spytech Getting Stronger Join Date: May 2005 Posts: 1,490 Recipes: 0 Rep Power: 36	10/31: Chest Incline DB: 140x4, 120x3x4, 120x8 Incline Cable Flyes: 100x8x2, 90x8, 90x7, 80x9 Flat Cable Flyes: 90x8, 80x8x2, 70x8x2 Upwards Cable Crossovers: 90x8, 80x8x2, 70x8x2 Cable Crossovers: 120x8, 110x8, 100x8, 90x8x2 Incline DB Flyes: 80x8, 75x8, 70x8x2, 65x8 + stretching and core Comments: Fast paced workout. 60s. rest between everything. Strength felt great, absolutely no forearm pains. __________________ 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

11-01-2005, 11:05 PM	#334
spytech Getting Stronger Join Date: May 2005 Posts: 1,490 Recipes: 0 Rep Power: 36	11/1: Back Deadlifts: 405x3, 520x2, 430x3x5 Hammer Chins: bw+80x8x2, bw+70x8x3 Seated Row: 312x8x2, 300x8x3 CG Pulldown: 300x8, 288x8, 276x8, 252x8x2 Single arm Smith Rows: 160x8x2, 155x8x3 Shrugs: 525x8x5 + stretching Comments: This workout was brutal as hell. Today I tried a close stance for deadlifts (feet 8-10” apart) on my warm-ups and the 520 set – not so good there. The close stance made me shoot my ass up way to fast and had virtually no leg drive for the 520 set – made me use way too much back to get the reps done, and made it way harder than it should have been. Went back to my normal stance for the 430 sets and breezed through with 90s. rest between sets. Everything else went as planned - solid strength, felt good. 60s rest between 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

11-01-2005, 11:15 PM	#336
spytech Getting Stronger Join Date: May 2005 Posts: 1,490 Recipes: 0 Rep Power: 36	Thanks P. I know you and I talked about the close stance experiment on AIM - I am pretty disappointed in how they worked, but oh well, lesson learned. My legs are too long to be able to effectively use that stance, turned it into a SLDL. At least I still doubled 520 like I was supposed to - and that was with a crappy stance It probably would have flew up with my normal stance. __________________ 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

11-01-2005, 11:43 PM	#338
spytech Getting Stronger Join Date: May 2005 Posts: 1,490 Recipes: 0 Rep Power: 36	hah yeah. Live and learn. __________________ 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

11-02-2005, 02:30 AM	#340
spytech Getting Stronger Join Date: May 2005 Posts: 1,490 Recipes: 0 Rep Power: 36	lol, at least what I tried has more leverage - it is a valid practice that works, just not for all body types. __________________ 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

10-31-2005, 10:22 PM	#332
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Good work bro!

11-01-2005, 11:07 PM	#335
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Nice deads bro, hammer chins went well.

11-01-2005, 11:17 PM	#337
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	lol That's sucks.

11-01-2005, 11:45 PM	#339
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Sort of like that 1" in 24 hours workout those guy's are doing soon. :p

11-02-2005, 10:03 PM	#341
spytech Getting Stronger Join Date: May 2005 Posts: 1,490 Recipes: 0 Rep Power: 36	11/2: Arms Overhead DB Extension: 150x8x3, 140x8x2 Rope Pushdown: 168x8, 156x8x4 Strict Dips: bw+50x8x5 EZ Curls: 145x8, 135x8x4 Single Arm Cable Curl: 100x8, 90x8, 80x8x3 Incline DB Curl: 50x8, 45x8x3, 40x10 + stretching Comments: Fun times. 90s rest between ez curl/db ext. supersets, 45-60s rest between everything else. Went lighter on dips to try to hit the tris better. Tendonitis in both forearms is flaring up from finally being able to do ez curls and incline curls, that’s ok though. __________________ 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

11-03-2005, 10:21 PM	#342
spytech Getting Stronger Join Date: May 2005 Posts: 1,490 Recipes: 0 Rep Power: 36	11/3: Shoulders Seated DB Press: 90x6, 130x3, 110x3x4, 110x6 Side Laterals: 80x8x2, 70x8x3 Seated Rear Laterals: 80x8x3, 70x8x2 Single Arm Cable Side Laterals: 70x8x2, 60x8x3 + stretching Comments: Quick and intense workout. The 130’s were heavy as hell, and it felt great to nail them. Everything else went as planned. 90s. rest between seated db sets, 60s. between everything else. __________________ 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

11-05-2005, 06:01 PM	#343
spytech Getting Stronger Join Date: May 2005 Posts: 1,490 Recipes: 0 Rep Power: 36	11/5: Legs ATG Squats: 380x2, 320x3x5 High Stance Leg Press: 1100x8x5 Lying Leg Curls: 125x8x5 Leg Press Calf Press: 790x8x5 Seated Calf: 270x8x5 + stretching Comments: This workout was incredible. Great focus and determination today, despite my left lat being sore. I blew away 380 on squats, probably could have got another rep. 90s rest between the squat sets, 60s rest between leg presses and seated calf. I superset lying leg curls and leg press calf presses with no rest between supersets (10 straight sets). Legs felt awesome today. TOTAL SETS THIS WEEK: 141 __________________ 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

11-07-2005, 09:40 PM	#344
spytech Getting Stronger Join Date: May 2005 Posts: 1,490 Recipes: 0 Rep Power: 36	11/7: Chest Incline DB: 120x3x3, 100x3x2, 100x10 Incline Cable Flyes: 100x8x3, 80x8x2 Flat Cable Flyes: 90x8, 80x8x4 Upwards Cable Crossovers: 90x8, 80x8x4 Cable Crossovers: 120x8, 110x8, 100x8x3 Incline DB Flyes: 80x8, 80x6, 70x8x2, 65x8 + stretching and core Comments: Fast workout. 30-45s between incline db sets, 60s. between everything else. __________________ 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

11-08-2005, 02:02 AM	#345
Flowsybaby Pro Stature Join Date: Apr 2005 Posts: 579 Recipes: 0 Rep Power: 9	Huge numbers as always. Keep up the strong work.

11-08-2005, 02:14 AM	#346
spytech Getting Stronger Join Date: May 2005 Posts: 1,490 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

11-09-2005, 12:14 AM	#347
spytech Getting Stronger Join Date: May 2005 Posts: 1,490 Recipes: 0 Rep Power: 36