Spytech's INTENSE workout journal - Page 14

**Peaked_18** · 11-25-2005, 02:41 AM

Quote:

Originally Posted by spytech

Thanks P. I have considered them, but my rear delts seem to get hammered ultra hard on back day (seated rows, db rows, pulldowns). My rear delts are still sore from tuesday's back day.

You should try them out some time. And if you got some bands or something like that, yu can do pull-apart. At eye level take the end of the band and basically pull it apart. Pretty rough back day then, if you ever feel like you need some more variety, try those out and tell me what you think.

**spytech** · 11-25-2005, 05:17 AM

Will do

I might start pulling from a sumo stance ocassionally, just to mix it up. That, and half-deads (ie: pull from floor to knees in a powerrack)

**Peaked_18** · 11-25-2005, 02:43 PM

Sounds good.

**spytech** · 11-26-2005, 03:24 PM

11/26: Legs

ATG Squats: 380x2, 320x3x3

High Stance Leg Press: 830x6x7
Lying Leg Curls: 100x6x7

Leg Press Calf Press: 560x6x3, 470x6x4
Seated Calf: 225x6x3, 180x6x4

+ yoga (45min)

Comments: Good leg workout. Squats were heavy, but the weights moved fast. Went lighter on the presses and curls today. Had to go lighter on calves because I got a nasty cramp in my left calf – worked through it; seems to be OK now. Supersetted leg presses/leg curls, and calf movements with no rest in between. Fast session.

TOTAL SETS THIS WEEK: 176

**spytech** · 11-29-2005, 01:39 AM

11/28: Chest

Incline DB: 150x3, 110x3, 110x3, 110x3

Incline Cable Flyes: 120x4, 120x4, 100x4, 100x4, 90x4, 90x4, 90x4, 90x4
Flat Cable Flyes: 110x4, 100x4, 100x4, 100x4, 90x4, 90x4, 90x4, 90x4
ATrainer Flat Flyes: 50x4, 50x4, 50x4, 50x4, 50x4, 50x4, 50x4, 50x4
ATrainer Incline Flyes: 50x4, 50x4, 50x4, 50x4, 50x4, 50x4, 50x4, 50x4
Cable Crossovers: 130x4, 100x4, 100x4, 100x4, 100x4, 100x4, 100x4, 100x4

+ stretching

Comments: Awesome workout. 150’s felt really good on incline db. Everything else was strong and went well. 30s rest between ATrainer flye sets, 60s between everything else. 44 sets, and PR’d every movement. Good way to start this hellish last week of SHSHT phase 2.

**spytech** · 11-29-2005, 09:29 PM

11/29: Back

Deadlifts: 405x3, 550x1.5, 405x3, 405x3

Underhand, CG Pulldown: 300x4, 300x4, 288x4, 288x4, 252x4, 252x4, 252x4, 252x4
Seated Row: 340x4, 322x4, 322x4, 322x4, 300x4, 300x4, 300x4, 300x4
DB Rows: 160x4, 160x4, 160x4, 160x4, 150x4, 150x4, 150x4, 150x4
Seated Lat Row Machine: 250x4, 260x4, 225x4, 225x4, 225x4, 225x4, 225x4, 225x4
Shrugs: 550x4, 500x4, 500x4, 500x4, 500x4, 500x4, 500x4, 500x4

+ stretching

Comments: Incredible workout. Nailed the 550 pull – 600 here I come. That awesome pull set the pace for the rest of the workout – PR’s on every movement, just like yesterday. Managed to rig a 10lb dumbell on top of the 150 to add weight for the db rows. 44 sets in about 95 minutes.

**spytech** · 11-30-2005, 07:10 PM

11/30: Arms

Overhead DB Extension: 150x15, 150x4, 150x4, 150x4, 130x4, 130x4, 130x4, 130x4
Single Arm Cable Pushdown: 96x4, 96x4, 96x4, 96x4, 84x4, 84x4, 84x4, 84x4
Reverse Pulldowns: 168x4, 192x4, 204x4, 209x4, 204x4, 204x4, 204x4, 204x4

EZ Curls: 160x4, 145x4, 145x4, 135x4, 135x4, 135x4, 135x4, 135x4
Standing DB Curls: 60x4, 70x4, 70x4, 60x4, 60x4, 60x4, 60x4, 60x4
Single Arm Cable Curls: 100x4, 90x4, 90x4, 90x4, 80x4, 80x4, 80x4, 80x4

+ stretching

Comments: Great workout. Arms are totally fried. Tendonitis reared its ugly head during ez curls, but didn’t mess with anything else. Straight sets for ez’s and overhead ext’s with 60s rests. Superset the pushdowns/db curls and pulldowns/cable curls with no rest between (ie: 16 straight sets at a time). Heart rate was a constant 180-190 during those last 32 sets. 48 sets.

**bigDman** · 11-30-2005, 07:30 PM

nice workouts man.. how old are you

**spytech** · 11-30-2005, 08:20 PM

Thanks D - 25.

**spytech** · 12-01-2005, 07:01 PM

12/1: Shoulders

BB Military Press: 185x4, 205x4, 225x4, 235x4, 240x4, 225x4, 215x4, 205x4
Strict, Elbows Locked Side Laterals: 50x4, 40x4, 40x4, 40x4, 40x4, 40x4, 40x4, 40x4
Lying Side Laterals: 60x4, 60x4, 50x4, 50x4, 50x4, 50x4, 50x4, 50x4
Cable Side Laterals: 80x4, 70x4, 60x4, 60x4, 60x4, 60x4, 60x4, 60x4

+ stretching

Comments: Great shoulder workout. Militaries felt great, despite it being the 2nd time in over 6 months doing them. Everything felt strong. 45 minutes.

**spytech** · 12-03-2005, 04:15 PM

12/3: Legs

ATG Squats: 315x1, 400x2, 315x3, 315x3, 315x3

High Stance Leg Press: 920x4, 1190x4, 1200x4, 1200x4, 1200x4, 1210x4, 1210x4, 1215x6
Sumo Deadlifts: 315x4, 315x4, 315x4, 315x4
Lying Leg Curls: 155x4, 155x4, 155x4, 155x4

Leg Press Calf Press: 740x4, 740x4, 800x4, 800x4, 740x4, 740x4, 650x4, 650x4
Seated Calf: 225x4, 225x4, 225x4, 225x4, 225x4, 225x4, 225x4, 225x4

+ yoga (45min)

Comments: Extremely brutal workout, but I totally crushed it. Kicked 400’s ass on ATG squats, managed to rig 25 extra pounds on the leg press for a good PR on my final set, and annihilated my hams with some sumo deads after all that. This week concludes probably the best lifting week I have ever had – PR’d every single lift this week except for two movements (db curls and seated calf). Crushed all 4 of my big PR goals this week – 550 dead, 400 atg squat, 240 military press, and 150lb incline dbs. Check out the total work sets this week…looking forward to next week's light deload.

TOTAL WORK SETS THIS WEEK: 205

**NewSpawn** · 12-03-2005, 04:35 PM

congrats spytech for a job well done. great journal and enjoy watching your progress.

**spytech** · 12-03-2005, 05:18 PM

Thanks NS

sword chucks · 12-03-2005, 10:00 PM

nice going! how are u gonna top this one

**spytech** · 12-03-2005, 10:57 PM

Well, next goals up are
- 585 dead
- 495 sumo dead
- 425 atg squat
- 260 military press

Will be training with a WSB hybrid routine for a few months so those lifts might come sooner than later

**Peaked_18** · 12-03-2005, 11:02 PM

Can't wait bro! What's the split going to look like?

Any sled dragging?

11-25-2005, 05:17 AM	#392
spytech Getting Stronger Join Date: May 2005 Posts: 1,492 Recipes: 0 Rep Power: 36	Will do I might start pulling from a sumo stance ocassionally, just to mix it up. That, and half-deads (ie: pull from floor to knees in a powerrack) __________________ 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

11-26-2005, 03:24 PM	#394
spytech Getting Stronger Join Date: May 2005 Posts: 1,492 Recipes: 0 Rep Power: 36	11/26: Legs ATG Squats: 380x2, 320x3x3 High Stance Leg Press: 830x6x7 Lying Leg Curls: 100x6x7 Leg Press Calf Press: 560x6x3, 470x6x4 Seated Calf: 225x6x3, 180x6x4 + yoga (45min) Comments: Good leg workout. Squats were heavy, but the weights moved fast. Went lighter on the presses and curls today. Had to go lighter on calves because I got a nasty cramp in my left calf – worked through it; seems to be OK now. Supersetted leg presses/leg curls, and calf movements with no rest in between. Fast session. TOTAL SETS THIS WEEK: 176 __________________ 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

11-29-2005, 01:39 AM	#395
spytech Getting Stronger Join Date: May 2005 Posts: 1,492 Recipes: 0 Rep Power: 36	11/28: Chest Incline DB: 150x3, 110x3, 110x3, 110x3 Incline Cable Flyes: 120x4, 120x4, 100x4, 100x4, 90x4, 90x4, 90x4, 90x4 Flat Cable Flyes: 110x4, 100x4, 100x4, 100x4, 90x4, 90x4, 90x4, 90x4 ATrainer Flat Flyes: 50x4, 50x4, 50x4, 50x4, 50x4, 50x4, 50x4, 50x4 ATrainer Incline Flyes: 50x4, 50x4, 50x4, 50x4, 50x4, 50x4, 50x4, 50x4 Cable Crossovers: 130x4, 100x4, 100x4, 100x4, 100x4, 100x4, 100x4, 100x4 + stretching Comments: Awesome workout. 150’s felt really good on incline db. Everything else was strong and went well. 30s rest between ATrainer flye sets, 60s between everything else. 44 sets, and PR’d every movement. Good way to start this hellish last week of SHSHT phase 2. __________________ 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

11-29-2005, 09:29 PM	#396
spytech Getting Stronger Join Date: May 2005 Posts: 1,492 Recipes: 0 Rep Power: 36	11/29: Back Deadlifts: 405x3, 550x1.5, 405x3, 405x3 Underhand, CG Pulldown: 300x4, 300x4, 288x4, 288x4, 252x4, 252x4, 252x4, 252x4 Seated Row: 340x4, 322x4, 322x4, 322x4, 300x4, 300x4, 300x4, 300x4 DB Rows: 160x4, 160x4, 160x4, 160x4, 150x4, 150x4, 150x4, 150x4 Seated Lat Row Machine: 250x4, 260x4, 225x4, 225x4, 225x4, 225x4, 225x4, 225x4 Shrugs: 550x4, 500x4, 500x4, 500x4, 500x4, 500x4, 500x4, 500x4 + stretching Comments: Incredible workout. Nailed the 550 pull – 600 here I come. That awesome pull set the pace for the rest of the workout – PR’s on every movement, just like yesterday. Managed to rig a 10lb dumbell on top of the 150 to add weight for the db rows. 44 sets in about 95 minutes. __________________ 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

11-30-2005, 07:10 PM	#397
spytech Getting Stronger Join Date: May 2005 Posts: 1,492 Recipes: 0 Rep Power: 36	11/30: Arms Overhead DB Extension: 150x15, 150x4, 150x4, 150x4, 130x4, 130x4, 130x4, 130x4 Single Arm Cable Pushdown: 96x4, 96x4, 96x4, 96x4, 84x4, 84x4, 84x4, 84x4 Reverse Pulldowns: 168x4, 192x4, 204x4, 209x4, 204x4, 204x4, 204x4, 204x4 EZ Curls: 160x4, 145x4, 145x4, 135x4, 135x4, 135x4, 135x4, 135x4 Standing DB Curls: 60x4, 70x4, 70x4, 60x4, 60x4, 60x4, 60x4, 60x4 Single Arm Cable Curls: 100x4, 90x4, 90x4, 90x4, 80x4, 80x4, 80x4, 80x4 + stretching Comments: Great workout. Arms are totally fried. Tendonitis reared its ugly head during ez curls, but didn’t mess with anything else. Straight sets for ez’s and overhead ext’s with 60s rests. Superset the pushdowns/db curls and pulldowns/cable curls with no rest between (ie: 16 straight sets at a time). Heart rate was a constant 180-190 during those last 32 sets. 48 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

11-25-2005, 02:43 PM	#393
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Sounds good.

11-30-2005, 08:20 PM	#399
spytech Getting Stronger Join Date: May 2005 Posts: 1,492 Recipes: 0 Rep Power: 36	Thanks D - 25. __________________ 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

12-01-2005, 07:01 PM	#400
spytech Getting Stronger Join Date: May 2005 Posts: 1,492 Recipes: 0 Rep Power: 36	12/1: Shoulders BB Military Press: 185x4, 205x4, 225x4, 235x4, 240x4, 225x4, 215x4, 205x4 Strict, Elbows Locked Side Laterals: 50x4, 40x4, 40x4, 40x4, 40x4, 40x4, 40x4, 40x4 Lying Side Laterals: 60x4, 60x4, 50x4, 50x4, 50x4, 50x4, 50x4, 50x4 Cable Side Laterals: 80x4, 70x4, 60x4, 60x4, 60x4, 60x4, 60x4, 60x4 + stretching Comments: Great shoulder workout. Militaries felt great, despite it being the 2nd time in over 6 months doing them. Everything felt strong. 45 minutes. __________________ 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

12-03-2005, 04:15 PM	#401
spytech Getting Stronger Join Date: May 2005 Posts: 1,492 Recipes: 0 Rep Power: 36	12/3: Legs ATG Squats: 315x1, 400x2, 315x3, 315x3, 315x3 High Stance Leg Press: 920x4, 1190x4, 1200x4, 1200x4, 1200x4, 1210x4, 1210x4, 1215x6 Sumo Deadlifts: 315x4, 315x4, 315x4, 315x4 Lying Leg Curls: 155x4, 155x4, 155x4, 155x4 Leg Press Calf Press: 740x4, 740x4, 800x4, 800x4, 740x4, 740x4, 650x4, 650x4 Seated Calf: 225x4, 225x4, 225x4, 225x4, 225x4, 225x4, 225x4, 225x4 + yoga (45min) Comments: Extremely brutal workout, but I totally crushed it. Kicked 400’s ass on ATG squats, managed to rig 25 extra pounds on the leg press for a good PR on my final set, and annihilated my hams with some sumo deads after all that. This week concludes probably the best lifting week I have ever had – PR’d every single lift this week except for two movements (db curls and seated calf). Crushed all 4 of my big PR goals this week – 550 dead, 400 atg squat, 240 military press, and 150lb incline dbs. Check out the total work sets this week…looking forward to next week's light deload. TOTAL WORK SETS THIS WEEK: 205 __________________ 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

12-03-2005, 04:35 PM	#402
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	congrats spytech for a job well done. great journal and enjoy watching your progress.

12-03-2005, 05:18 PM	#403
spytech Getting Stronger Join Date: May 2005 Posts: 1,492 Recipes: 0 Rep Power: 36	Thanks NS __________________ 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

12-03-2005, 10:00 PM	#404
sword chucks Pro Stature Join Date: Mar 2005 Location: in orange T-shirt Posts: 277 Recipes: 0 Rep Power: 6	nice going! how are u gonna top this one

12-03-2005, 10:57 PM	#405
spytech Getting Stronger Join Date: May 2005 Posts: 1,492 Recipes: 0 Rep Power: 36	Well, next goals up are - 585 dead - 495 sumo dead - 425 atg squat - 260 military press Will be training with a WSB hybrid routine for a few months so those lifts might come sooner than later __________________ 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

12-03-2005, 11:02 PM	#406
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Can't wait bro! What's the split going to look like? Any sled dragging?