Spytech's INTENSE workout journal - Page 13

BHSAthlete80 · 11-14-2005, 10:50 PM

When you say ...x6x3 do you mean 6 sets of 3....or is it 3 sets of 6

**spytech** · 11-14-2005, 11:44 PM

Weight x reps x sets

ie: x6x3 - 3 sets of 6

**bigDman** · 11-14-2005, 11:58 PM

man your huge putting up huge numbers and still shooting out prs everyworkout. most people slow down with the pr's at your strength but not you great work

BHSAthlete80 · 11-15-2005, 01:20 AM

ok, thanks.

**spytech** · 11-16-2005, 12:56 AM

11/15: Back

Deadlifts: 495x4, 405x3x3

Seated Lat Row Machine: 175x6, 200x6, 215x6, 225x6, 235x6, 247x6
Seated Row: 322x6x3, 312x6x3
CG Pulldown: 312x6, 288x6, 276x6x2, 264x6x2
DB Rows: 140x6, 150x6x5
Shrugs: 535x6x3, 525x6, 515x6x2

+ basic yoga class (45min)

Comments: Solid workout. Deads were a breeze – could have gotten more reps with 495 for sure. Tried the seated lat row machine today instead of doing hammer chins – really nice machine , but its stack only goes to 200, so I had to pile on some dumbbells. Everything else went well. 60s between most things, 90s between seated row/pulldowns since the gym was busy and I was working in with some other people. Yoga was great – got to stretch out my back thoroughly and really relax.

**spytech** · 11-16-2005, 06:09 PM

11/16: Arms

Overhead DB Extension: 120x6x6
Single Arm Rope Pushdown: 60x6x3, 65x6, 70x6, 77x6
Reverse Single Arm Pulldowns: 80x6x6

EZ Curls: 150x6x2, 145x6, 135x6x2, 130x6
Standing DB Curls: 55x6x2, 50x6x2, 45x6x2
Incline DB Curls: 40x6x6

+ stretching

Comments: Brutal arm workout. 90s between overhead db/ez curls supersets. No rest between pushdowns/db curls and pulldowns/incline curls supersets (12 straight sets each). Tendonitis was pretty painful today, so I went a little lighter on db curl movements. I am going to skip tomorrow’s shoulder workout – my delts are just too tired from chest and back this week.

Yardicus · 11-17-2005, 02:50 PM

strong arms bro!!!

**spytech** · 11-17-2005, 06:34 PM

Thanks B

**spytech** · 11-19-2005, 04:09 PM

11/19: Legs
ATG Squats: 360x2, 300x3x3

High Stance Leg Press: 1190x6x3, 1170x6, 1150x6x2
Lying Leg Curls: 150x6x4, 137.5x6x2

Leg Press Calf Press: 650x6x6
Seated Calf: 225x6x6

+ yoga (45min)

Comments: Tons of focus, and tons of intensity today. Great workout. Squats were a piece of cake. Leg presses were fun as always. Ran out of gas after leg curls, but ground out the last 12 sets of calf work pretty handily. Quick workout – about 50 minutes. 60s rest between everything.

TOTAL SETS THIS WEEK: 134

**Peaked_18** · 11-19-2005, 04:26 PM

Yoga?

**spytech** · 11-19-2005, 04:30 PM

yeah, you have a problem with that?

**Peaked_18** · 11-19-2005, 04:45 PM

LOL It affends me to tell the truth.

**spytech** · 11-19-2005, 11:15 PM

Then don't read this journal.

**Peaked_18** · 11-19-2005, 11:19 PM

...How can I stop?

Like watching paint dry...

**spytech** · 11-19-2005, 11:58 PM

**Peaked_18** · 11-20-2005, 02:21 AM

Let's stop this...

**antihero** · 11-20-2005, 02:36 AM

you did 134 working sets this past week? you did yoga? WOW...

11-14-2005, 11:44 PM	#362
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Weight x reps x sets ie: x6x3 - 3 sets of 6 __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 700x2d/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

11-16-2005, 12:56 AM	#365
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	11/15: Back Deadlifts: 495x4, 405x3x3 Seated Lat Row Machine: 175x6, 200x6, 215x6, 225x6, 235x6, 247x6 Seated Row: 322x6x3, 312x6x3 CG Pulldown: 312x6, 288x6, 276x6x2, 264x6x2 DB Rows: 140x6, 150x6x5 Shrugs: 535x6x3, 525x6, 515x6x2 + basic yoga class (45min) Comments: Solid workout. Deads were a breeze – could have gotten more reps with 495 for sure. Tried the seated lat row machine today instead of doing hammer chins – really nice machine , but its stack only goes to 200, so I had to pile on some dumbbells. Everything else went well. 60s between most things, 90s between seated row/pulldowns since the gym was busy and I was working in with some other people. Yoga was great – got to stretch out my back thoroughly and really relax. __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 700x2d/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

11-16-2005, 06:09 PM	#366
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	11/16: Arms Overhead DB Extension: 120x6x6 Single Arm Rope Pushdown: 60x6x3, 65x6, 70x6, 77x6 Reverse Single Arm Pulldowns: 80x6x6 EZ Curls: 150x6x2, 145x6, 135x6x2, 130x6 Standing DB Curls: 55x6x2, 50x6x2, 45x6x2 Incline DB Curls: 40x6x6 + stretching Comments: Brutal arm workout. 90s between overhead db/ez curls supersets. No rest between pushdowns/db curls and pulldowns/incline curls supersets (12 straight sets each). Tendonitis was pretty painful today, so I went a little lighter on db curl movements. I am going to skip tomorrow’s shoulder workout – my delts are just too tired from chest and back this week. __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 700x2d/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

11-17-2005, 06:34 PM	#368
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Thanks B __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 700x2d/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

11-19-2005, 04:09 PM	#369
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	11/19: Legs ATG Squats: 360x2, 300x3x3 High Stance Leg Press: 1190x6x3, 1170x6, 1150x6x2 Lying Leg Curls: 150x6x4, 137.5x6x2 Leg Press Calf Press: 650x6x6 Seated Calf: 225x6x6 + yoga (45min) Comments: Tons of focus, and tons of intensity today. Great workout. Squats were a piece of cake. Leg presses were fun as always. Ran out of gas after leg curls, but ground out the last 12 sets of calf work pretty handily. Quick workout – about 50 minutes. 60s rest between everything. TOTAL SETS THIS WEEK: 134 __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 700x2d/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

11-14-2005, 10:50 PM	#361
BHSAthlete80 Amateur Join Date: Nov 2005 Location: New Jersey USA Posts: 97 Recipes: 0 Rep Power: 4	When you say ...x6x3 do you mean 6 sets of 3....or is it 3 sets of 6

11-15-2005, 01:20 AM	#364
BHSAthlete80 Amateur Join Date: Nov 2005 Location: New Jersey USA Posts: 97 Recipes: 0 Rep Power: 4	ok, thanks.

11-17-2005, 02:50 PM	#367
Yardicus Cutting Yardie Join Date: Apr 2005 Location: Indiana Posts: 918 Recipes: 0 Rep Power: 26	strong arms bro!!!

11-19-2005, 04:26 PM	#370
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Yoga?

11-19-2005, 04:30 PM	#371
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	yeah, you have a problem with that? __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 700x2d/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

11-19-2005, 04:45 PM	#372
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	LOL It affends me to tell the truth.

11-19-2005, 11:15 PM	#373
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Then don't read this journal. __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 700x2d/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

11-19-2005, 11:19 PM	#374
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	...How can I stop? Like watching paint dry...

11-19-2005, 11:58 PM	#375
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	-k- __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 700x2d/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

11-20-2005, 02:21 AM	#376
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Let's stop this...

11-20-2005, 02:36 AM	#377
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	you did 134 working sets this past week? you did yoga? WOW... __________________ ****************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************

11-20-2005, 02:43 AM	#378
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,672 Recipes: 0 Rep Power: 186