Spytech's INTENSE workout journal - Page 15

**spytech** · 12-06-2005, 01:06 AM

12/5: Dynamic Effort – Military Press

Military Press: 125x3x10 (50% of 1RM)

Incline DB: 75x5x3
Cable Flyes: 50x7x3

Lying DB Extensions: 75x12 (stupid)
Overhead EZ Extensinos: 75x12x2 (stupid)
Skullcrushers: 75x12 (stupid)
BTB Pushdowns: 156x12x3
Single Arm Pushdowns: 48x7x3

T-bar rows: 225x12x2
Underhand CG Pulldowns: 156x12x3

Standing Side Cable Crunches: 120x12x3
Standing Crunches with Lat Pulldown: 96x12x3

+ stretching and power yoga (60min)

Comments: Good workout. Lots of power on the military presses, was practically launching it up then pulling the weight down as fast as I could. Easy. Everything else was done at approximately 50% of what I would normally do. I messed around with various tricep movements – the ones that were either ineffective, or hurt my elbows, were marked as STUPID. BTB pushdowns, how I love them, still hurt my forearm a bit. Tbar rows never feel as good as bb rows or seated rows, so no more of those. Next week I will bump DE work to 55% and go all out on the rest. Ab work was good – I like the standing ab work that WSB likes to do. Power yoga was hell and very hard, but I loved it, and I can really see it helping my core strength and GPP.

**NewSpawn** · 12-06-2005, 01:16 AM

good job, do you feel like you're doing anything, with the weights you typically handle it would seem like you would feel a big difference, maybe not as satisfying, just wondering. by the way what are BTB pressdowns, please excuse my ignorance. keep up the good work.

**spytech** · 12-06-2005, 01:19 AM

Quote:

Originally Posted by NewSpawn

good job, do you feel like you're doing anything, with the weights you typically handle it would seem like you would feel a big difference, maybe not as satisfying, just wondering. by the way what are BTB pressdowns, please excuse my ignorance. keep up the good work.

Yeah this is a deload so the weightload is...non existant really. A guy started laughing because I was doing my incline presses with one of my feet resting on a bench and my other leg kicked up crossed over it like I was lounging. That and I kept yawning during my sets. It's just meant to put your muscles through the motions and stimulate them a tad, but not really tax you.

BTB - behind the back. I put the straight bar on a cable pushdown so its across my middle back, reach back with my knuckles towards my back, then press down - really hits the tris hard.

**NewSpawn** · 12-06-2005, 01:32 AM

hey i did those the other day, again i thought i had invented a new triceps exercise,lol. i am experimenting with triceps trying to find a movement that does'nt kill my elbows. so far close grip, bench dips(weighted) and BTB seems to do okay although not pain free. lol at the lounging workout, takes some getting use to. anyway good luck and i'll be watching.

**spytech** · 12-06-2005, 05:05 AM

Thanks NS, I won't disappoint

**Peaked_18** · 12-06-2005, 07:29 PM

I know your looking for mass, but you should do the movements and that's it. Your filling the volume by a little over the beaker bro.

**spytech** · 12-06-2005, 08:03 PM

Quote:

Originally Posted by Peaked_18

I know your looking for mass, but you should do the movements and that's it. Your filling the volume by a little over the beaker bro.

Dont worry, P - the volume I used yesterday was way more than what I will be doing next week when I start hitting the weights heavy again. I was just playing with some movements because I had to kill time at the gym until power yoga started.

**spytech** · 12-07-2005, 12:41 AM

12/6: Maximum Effort – Squat/Deads - DELOAD WEEK

Sumo Deadlifts: 135x6x2, 225x6x2, 315x3, 405x3x2, 405x8

Good Mornings: 135x12, 185x7x3

Lying Leg Curls: 87.5x7x4

Seated Row: 204x7x3

EZ Curls: 95x7x2, 95x12

Standing Side Cable Crunches: 120x12x3
Standing Cable Crunches: 96x12x3

+ stretching

Comments: Nice deload workout. Lower back was pretty tired today from power yoga yesterday, but sumos went well. Played around with form and I think I finally found my groove on my last set. 405x8…could have went on forever at that weight I think. Sumos are entirely opposite than conventionals – harder off the bottom, but once I break it from the floor the finish is easy. GM’s felt good. Everything else was cake.

**Peaked_18** · 12-07-2005, 07:55 PM

GM's will really strengthen your posterior chain, keep with them man!

Workout looks good.

Just a little curious, why do you do yoga?

**spytech** · 12-07-2005, 08:52 PM

Quote:

Originally Posted by Peaked_18

GM's will really strengthen your posterior chain, keep with them man!

Workout looks good.

Just a little curious, why do you do yoga?

Yeah I am really looking forward to doing heavy GM's. I KNOW they are going to really help my lifts.

Yoga is a great overall body exercise. The basic yoga really helps your flexibility and breathing, more than anything.

The power yoga stuff is insane. It will greatly increase your GPP (you know that helps) with all the sequenced balancing techniques, static postures, etc, with no rests. Power yoga is one of the most difficult things I have ever done - it was 60minutes of hell, but I know my conditioning (which is already phenomenal now) is going to be absolutely insane after a few months of this.

**Peaked_18** · 12-07-2005, 10:13 PM

Sounds good bro, what do people think of you at the gym doing yoga?

Any chance of reverse hypers and glute-ham raises?

**spytech** · 12-07-2005, 11:13 PM

I got some weird looks, being this huge guy in a room full of women, but they are pretty surprised at my agility, lol. Martial arts background helps with that a lot.

Switching lowerback movement every 3 weeks. Gm's to start with, then hypers/weighted hypers (arent GHR's just weighted hypers? All the info I find has them looking the same).

**Peaked_18** · 12-07-2005, 11:29 PM

No bro.

Glute-Ham Raises are on a GHR bench were you curl your leg. Hyperextensions or hypers and reverse hypers are basically the same movement as hypers, but your upper body is still and your lower body is lifted in the manner as the uper body would be in a hyper.

**spytech** · 12-07-2005, 11:33 PM

ahh we just have one of these:
http://www.powerhouse-fitness.co.uk/..._EXT_ROMAN.jpg

cept you cant adjust the foot position to parallel, only can do the inclined posture - so Ill be doing that with weight. I assume thats a normal hyper?

**spytech** · 12-08-2005, 06:44 PM

12/8: Maximum Effort – Military Press - DELOAD WEEK

Military Press: 185x3x5

Overhead DB Extensions: 70x7x3

Side Laterals: 55x4x3

Incline DB: 75x7x3
ATrainer Cable Flyes: 40x7x3

Underhand CG Pulldowns: 168x12x3

Standing Side Cable Crunches: 120x12x3
Standing Cable Crunches: 96x12x3

+ stretching

Comments: Easy workout. Nothing more to tell.

**spytech** · 12-10-2005, 02:29 PM

12/10: Dynamic Effort – Squats - DELOAD WEEK

ATG Box Squat: 205x2x12 (50% of 1RM)

Good Mornings: 155x12x3

Lying Leg Curls: 76x10x3

Shrugs: 315x15x3

Standing DB Curls: 40x15x3

Standing Side Cable Crunches: 120x12x2
Standing Cable Crunches: 96x12x2
Hanging Knee Raises: +20x12

+ stretching and basic yoga (40min)

Comments: Quick workout. Box squats felt good, really going to build power off the bottom with these.

12-06-2005, 01:06 AM	#421
spytech Getting Stronger Join Date: May 2005 Posts: 1,483 Recipes: 0 Rep Power: 36	12/5: Dynamic Effort – Military Press Military Press: 125x3x10 (50% of 1RM) Incline DB: 75x5x3 Cable Flyes: 50x7x3 Lying DB Extensions: 75x12 (stupid) Overhead EZ Extensinos: 75x12x2 (stupid) Skullcrushers: 75x12 (stupid) BTB Pushdowns: 156x12x3 Single Arm Pushdowns: 48x7x3 T-bar rows: 225x12x2 Underhand CG Pulldowns: 156x12x3 Standing Side Cable Crunches: 120x12x3 Standing Crunches with Lat Pulldown: 96x12x3 + stretching and power yoga (60min) Comments: Good workout. Lots of power on the military presses, was practically launching it up then pulling the weight down as fast as I could. Easy. Everything else was done at approximately 50% of what I would normally do. I messed around with various tricep movements – the ones that were either ineffective, or hurt my elbows, were marked as STUPID. BTB pushdowns, how I love them, still hurt my forearm a bit. Tbar rows never feel as good as bb rows or seated rows, so no more of those. Next week I will bump DE work to 55% and go all out on the rest. Ab work was good – I like the standing ab work that WSB likes to do. Power yoga was hell and very hard, but I loved it, and I can really see it helping my core strength and GPP. __________________ 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

12-06-2005, 01:16 AM	#422
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hey spy good job, do you feel like you're doing anything, with the weights you typically handle it would seem like you would feel a big difference, maybe not as satisfying, just wondering. by the way what are BTB pressdowns, please excuse my ignorance. keep up the good work.

12-06-2005, 05:05 AM	#425
spytech Getting Stronger Join Date: May 2005 Posts: 1,483 Recipes: 0 Rep Power: 36	Thanks NS, I won't disappoint __________________ 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

12-07-2005, 12:41 AM	#428
spytech Getting Stronger Join Date: May 2005 Posts: 1,483 Recipes: 0 Rep Power: 36	12/6: Maximum Effort – Squat/Deads - DELOAD WEEK Sumo Deadlifts: 135x6x2, 225x6x2, 315x3, 405x3x2, 405x8 Good Mornings: 135x12, 185x7x3 Lying Leg Curls: 87.5x7x4 Seated Row: 204x7x3 EZ Curls: 95x7x2, 95x12 Standing Side Cable Crunches: 120x12x3 Standing Cable Crunches: 96x12x3 + stretching Comments: Nice deload workout. Lower back was pretty tired today from power yoga yesterday, but sumos went well. Played around with form and I think I finally found my groove on my last set. 405x8…could have went on forever at that weight I think. Sumos are entirely opposite than conventionals – harder off the bottom, but once I break it from the floor the finish is easy. GM’s felt good. Everything else was cake. __________________ 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

12-07-2005, 11:13 PM	#432
spytech Getting Stronger Join Date: May 2005 Posts: 1,483 Recipes: 0 Rep Power: 36	I got some weird looks, being this huge guy in a room full of women, but they are pretty surprised at my agility, lol. Martial arts background helps with that a lot. Switching lowerback movement every 3 weeks. Gm's to start with, then hypers/weighted hypers (arent GHR's just weighted hypers? All the info I find has them looking the same). __________________ 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

12-06-2005, 01:32 AM	#424
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hey i did those the other day, again i thought i had invented a new triceps exercise,lol. i am experimenting with triceps trying to find a movement that does'nt kill my elbows. so far close grip, bench dips(weighted) and BTB seems to do okay although not pain free. lol at the lounging workout, takes some getting use to. anyway good luck and i'll be watching.

12-06-2005, 07:29 PM	#426
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	I know your looking for mass, but you should do the movements and that's it. Your filling the volume by a little over the beaker bro.

12-07-2005, 07:55 PM	#429
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	GM's will really strengthen your posterior chain, keep with them man! Workout looks good. Just a little curious, why do you do yoga?

12-07-2005, 10:13 PM	#431
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Sounds good bro, what do people think of you at the gym doing yoga? Any chance of reverse hypers and glute-ham raises?

12-07-2005, 11:29 PM	#433
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	No bro. Glute-Ham Raises are on a GHR bench were you curl your leg. Hyperextensions or hypers and reverse hypers are basically the same movement as hypers, but your upper body is still and your lower body is lifted in the manner as the uper body would be in a hyper.

12-07-2005, 11:33 PM	#434
spytech Getting Stronger Join Date: May 2005 Posts: 1,483 Recipes: 0 Rep Power: 36	ahh we just have one of these: http://www.powerhouse-fitness.co.uk/..._EXT_ROMAN.jpg cept you cant adjust the foot position to parallel, only can do the inclined posture - so Ill be doing that with weight. I assume thats a normal hyper? __________________ 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

12-08-2005, 06:44 PM	#435
spytech Getting Stronger Join Date: May 2005 Posts: 1,483 Recipes: 0 Rep Power: 36	12/8: Maximum Effort – Military Press - DELOAD WEEK Military Press: 185x3x5 Overhead DB Extensions: 70x7x3 Side Laterals: 55x4x3 Incline DB: 75x7x3 ATrainer Cable Flyes: 40x7x3 Underhand CG Pulldowns: 168x12x3 Standing Side Cable Crunches: 120x12x3 Standing Cable Crunches: 96x12x3 + stretching Comments: Easy workout. Nothing more to tell. __________________ 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

12-10-2005, 02:29 PM	#436
spytech Getting Stronger Join Date: May 2005 Posts: 1,483 Recipes: 0 Rep Power: 36	12/10: Dynamic Effort – Squats - DELOAD WEEK ATG Box Squat: 205x2x12 (50% of 1RM) Good Mornings: 155x12x3 Lying Leg Curls: 76x10x3 Shrugs: 315x15x3 Standing DB Curls: 40x15x3 Standing Side Cable Crunches: 120x12x2 Standing Cable Crunches: 96x12x2 Hanging Knee Raises: +20x12 + stretching and basic yoga (40min) Comments: Quick workout. Box squats felt good, really going to build power off the bottom with these. __________________ 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