Spytech's INTENSE workout journal - Page 16

**spytech** · 12-14-2005, 10:35 PM

12/14: Maximum Effort – Military Press
Military Press: 95x3, 135x3, 155x3, 185x3, 225x1, 245x1, 265x1, 245x3, 245x1, 265x1, 275x0, 225x3 (1-2min rests)

Overhead DB Extensions: 150x7, 150x7, 150x7 (60sec rests)

Rear Delt Machine: 100x7, 100x10, 100x12 (barely any rests, light sets)

Incline DB: 120x10, 110x10, 110x10 (2min rests)
Incline Cable Flyes: 80x12, 80x12, 80x12 (60sec rests)

Underhand CG Pulldowns: 240x12, 240x12, 240x12 (60sec rests)

Standing Side Cable Crunches: 192x6, 192x6, 192x6

+ stretching

Comments: This workout was ridiculous. Awesome stuff. Militaries were uneventful until my first 265 attempt – I unracked the bar off the pins and was not ready for the weight – ended up resting at collarbone level, instead of mid-face. Pressed it anyways and then did a 245 triple out of anger. Adjusted my bench so I could press off the pins and hit 265 again – much better. Just could not get 275 to lock out – next week. Shoulders were toasted and made incline db pretty fun – allowed me to focus on the chest really well. Got the new complimentary powerhooks today as well, so far so good. Everything else was fun.

**Peaked_18** · 12-14-2005, 10:53 PM

Awesome spytech, how are things going for you?

**spytech** · 12-14-2005, 11:04 PM

Quote:

Originally Posted by Peaked_18

Awesome spytech, how are things going for you?

Awesome, this routine is going to make my strength skyrocket. I can feel it.

**spytech** · 12-15-2005, 08:49 PM

12/15: Dynamic Effort – Squats

ATG Box Squat: 205x2x12 (50% of 1RM, 45sec rests, 6-7” box)

Good Mornings: 205x12, 225x12, 245x13 (60sec rests, ATG GM Squat after last rep of each set)

Lying Leg Curls: 112x5x10x3

Shrugs: 405x15, 495x10x2

Standing Vbar Cable Curls: 180x10x2, 180x12

+ stretching and power yoga (50min, pre-workout)

Comments: Solid workout. My power off the bottom got better and stronger as I did each set. Went extra low today – used an aerobic platform with 2 risers underneath it (about 6-7” tall). GM’s felt fantastic – I can feel my back getting stronger and more durable with every rep. Threw in a GM Squat at the end of each set for kicks. Power yoga was incredibly difficult, got me nice and warmed up for the workout.

**spytech** · 12-19-2005, 09:45 PM

12/19: Dynamic Effort – Military Press

Military Press: 145x3x9 (55% of 1RM, 45sec rests)

Incline DB: 150x4, 140x6, 140x5 (2min rests)
ATrainer Incline Flyes: 60x7, 70x5, 60x6 (45sec rests)

BTB Pushdowns: 244x15, 244x15, 244x15 (45sec rests)
Single Arm Pushdowns: 72x15, 72x15, 72x15 (45sec rests)

Underhand CG Pulldowns: 264x12, 264x12, 264x10 (60sec rests)

Standing Side Cable Crunches: 204x8x3
Standing Cable Crunches: 108x8, 120x8, 132x8

+ stretching

Comments: Excellent session. Strength was up from the last MP DE session. Got more reps on the later sets for all movements. Strength barely degraded as I got into the 2nd and 3rd sets for each movement. Forearm felt good this week on the BTB pushdowns – will add weight next time.

Yardicus · 12-20-2005, 01:11 PM

awesome weights your pushin bro

keep it up

**spytech** · 12-20-2005, 04:20 PM

Thanks BPP

**spytech** · 12-20-2005, 07:41 PM

12/20: Maximum Effort – Squat/Deads

Sumo Deadlifts: 135x3, 225x3, 315x3, 405x1, 455x1, 495x0
Revenge Conventional Deads: 495x3

Good Mornings: 275x3, 315x3, 335x3, 355x1 (2min rests)

Lying Leg Curls: 170x5, 160x5, 160x5 (60sec rests)

Seated Row: 312x6, 312x6, 312x6 (60sec rests)

DB Curls: 60x5, 70x5, 80x4 (60sec rests)

Standing Side Cable Crunches: 214x8, 214x8

+ stretching

Comments: Lesson for today – power yoga the day before heavy deadlift day = not the best thing to do. Hams and lowerback were fatigued from the time I woke up, but I tried to push them anyways – 495 was simply too heavy for them today. Did not like that at all, so I went into a conventional stance and ripped it for a triple. Good mornings were…painful. 335 felt good, so I opted to break the 350 barrier. First rep went fine, bottom of second rep I got a muscle spasm in the middle of my upper back and I had to rack the weight. Hurt like hell. Took a few minutes of stretching and walking around to refocus, then finished the session off with PR’s on leg curls, db curls, and side crunches. Seated rows were painless, but I opted to go lighter for safety’s sake. Good session overall, despite the spasm. Next week I will be switching to conventionals off a 4" box (bar on top of toes).

**spytech** · 12-22-2005, 08:37 PM

12/22: Maximum Effort – Military Press
Seated Military Press: 95x3, 135x3, 155x3, 185x3, 225x3, 245x1, 275x1, 295x0, 285x1, 290x1, 245x4 (1-2min rests)

Overhead DB Extensions: 150x7, 150x7, 130x7 (60sec rests)

Rear Delt Machine: 110x7, 120x10, 120x10 (supersetted behind incline db)

Incline DB: 120x12, 120x10, 120x8 (2min rests)
Incline Cable Flyes: 80x12, 80x12, 80x12 (60sec rests)

BB Rows: 225x12, 225x12, 225x12 (60sec rests)

+ stretching

Comments: BOOM HEADSHOT. I’ll be damned if I was going to let my back spasm (which is almost gone now) from Tuesday carry over to today’s session. Militaries were incredible. Blasted through 275, so I got overly confident and went for the 295. No go. Ate some humble pie and dropped down to 285 – my target goal. Killed it and thought I would go for broke and try 290. Very tough, but I blew it away. Everything felt really strong and powerful today. Did bb rows for the first time in 6+ months. Felt pretty good. Time for a new military goal…

Some guy was trying to match my militaries on bench press. I did 225, he did 225. I did 245, he did 245. I did 275, he failed and stopped benching and went and hid in a corner.

**spytech** · 12-23-2005, 12:57 AM

Quick picture I snapped today

**Peaked_18** · 12-23-2005, 01:33 AM

Awsome pic bro.

brickt. · 12-23-2005, 03:54 AM

You are a refrigerator. Awesome pic.

**spytech** · 12-23-2005, 08:57 AM

Thanks guys

**spytech** · 12-23-2005, 07:33 PM

12/23: Dynamic Effort – Squats

ATG Box Squat: 225x2x11 (55% of 1RM, 45sec rests, 6-7” box)

Good Mornings: 225x12, 225x13x2 (60sec rests, ATG GM Squat after last rep of each set)

Lying Leg Curls: 112.5x12x3 (superset behind shrugs)

Shrugs: 405x12, 495x12x2 (60sec rests)

EZ Curls: 115x12x3 (60sec rests)

Standing Military Press Test: 135x1, 185x1

Standing Side Cable Crunches: 214x10x2
Standing Cable Crunches: 132x10

+ stretching

Comments: Great workout. Squats had a lot of power off the box today. Good mornings were easy – didn’t stress out my back spasm at all. Really blasted my lower back good today. When I finished the workout I decided to get a feel for standing military presses. 185 was pretty easy, despite my shoulders being sore as hell from yesterday.

**spytech** · 12-26-2005, 08:30 PM

12/26: Dynamic Effort – Military Press

Military Press: 175x3x8 (60% of 1RM, 45sec rests)

Incline DB: 150x5, 140x7, 140x6 (2min rests)
ATrainer Flat Flyes: 70x6, 70x5, 60x7 (45sec rests)

BTB Pushdowns: 284x15, 324x15, 359x9 (60sec rests)
Single Arm Pushdowns: 72x15, 72x15, 72x15 (45sec rests)

Hammer Chins: bw(225.5)+50x12, +50x12, +50x12 (60sec rests)

Standing Side Cable Crunches: 156x12x2
Seated Ab Machine: stack x15, stack x20

+ stretching

Comments: Awesome workout. Thought the massive amounts of food and laziness from this weekend was going to hamper my return to the gym today, but I felt unstoppable once I got rolling. Blasted through military presses with ease. Incline DB work was very strong – added a rep to all 3 sets from last week. BTB pushdowns were ridiculous. I cannot go heavier than 359 because I started to lift myself off the ground instead of pushing the weight down – made it really hard to get the reps in without my feet coming off the ground. First time doing chins in a long time – felt good.

**spytech** · 12-27-2005, 08:15 PM

12/27: Maximum Effort – Squat/Deads

Sumo Deadlifts: 135x3, 225x3, 315x3, 405x3, 455x1, 455x1, 455x1
Conventional Deadlift off a Platform (bar on toes): 455x2

ATG Good Morning Squats: 225x4, 275x4, 295x4 (2min rests)

Lying Leg Curls: 160x8, 170x6, 160x6 (45sec rests)

Wide Grip Pulldowns 216x7, 228x7, 240

12-14-2005, 10:35 PM	#451
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	12/14: Maximum Effort – Military Press Military Press: 95x3, 135x3, 155x3, 185x3, 225x1, 245x1, 265x1, 245x3, 245x1, 265x1, 275x0, 225x3 (1-2min rests) Overhead DB Extensions: 150x7, 150x7, 150x7 (60sec rests) Rear Delt Machine: 100x7, 100x10, 100x12 (barely any rests, light sets) Incline DB: 120x10, 110x10, 110x10 (2min rests) Incline Cable Flyes: 80x12, 80x12, 80x12 (60sec rests) Underhand CG Pulldowns: 240x12, 240x12, 240x12 (60sec rests) Standing Side Cable Crunches: 192x6, 192x6, 192x6 + stretching Comments: This workout was ridiculous. Awesome stuff. Militaries were uneventful until my first 265 attempt – I unracked the bar off the pins and was not ready for the weight – ended up resting at collarbone level, instead of mid-face. Pressed it anyways and then did a 245 triple out of anger. Adjusted my bench so I could press off the pins and hit 265 again – much better. Just could not get 275 to lock out – next week. Shoulders were toasted and made incline db pretty fun – allowed me to focus on the chest really well. Got the new complimentary powerhooks today as well, so far so good. Everything else was fun. __________________ 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

12-15-2005, 08:49 PM	#454
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	12/15: Dynamic Effort – Squats ATG Box Squat: 205x2x12 (50% of 1RM, 45sec rests, 6-7” box) Good Mornings: 205x12, 225x12, 245x13 (60sec rests, ATG GM Squat after last rep of each set) Lying Leg Curls: 112x5x10x3 Shrugs: 405x15, 495x10x2 Standing Vbar Cable Curls: 180x10x2, 180x12 + stretching and power yoga (50min, pre-workout) Comments: Solid workout. My power off the bottom got better and stronger as I did each set. Went extra low today – used an aerobic platform with 2 risers underneath it (about 6-7” tall). GM’s felt fantastic – I can feel my back getting stronger and more durable with every rep. Threw in a GM Squat at the end of each set for kicks. Power yoga was incredibly difficult, got me nice and warmed up for the workout. __________________ 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

12-19-2005, 09:45 PM	#455
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	12/19: Dynamic Effort – Military Press Military Press: 145x3x9 (55% of 1RM, 45sec rests) Incline DB: 150x4, 140x6, 140x5 (2min rests) ATrainer Incline Flyes: 60x7, 70x5, 60x6 (45sec rests) BTB Pushdowns: 244x15, 244x15, 244x15 (45sec rests) Single Arm Pushdowns: 72x15, 72x15, 72x15 (45sec rests) Underhand CG Pulldowns: 264x12, 264x12, 264x10 (60sec rests) Standing Side Cable Crunches: 204x8x3 Standing Cable Crunches: 108x8, 120x8, 132x8 + stretching Comments: Excellent session. Strength was up from the last MP DE session. Got more reps on the later sets for all movements. Strength barely degraded as I got into the 2nd and 3rd sets for each movement. Forearm felt good this week on the BTB pushdowns – will add weight next time. __________________ 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

12-20-2005, 04:20 PM	#457
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Thanks BPP __________________ 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

12-20-2005, 07:41 PM	#458
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	12/20: Maximum Effort – Squat/Deads Sumo Deadlifts: 135x3, 225x3, 315x3, 405x1, 455x1, 495x0 Revenge Conventional Deads: 495x3 Good Mornings: 275x3, 315x3, 335x3, 355x1 (2min rests) Lying Leg Curls: 170x5, 160x5, 160x5 (60sec rests) Seated Row: 312x6, 312x6, 312x6 (60sec rests) DB Curls: 60x5, 70x5, 80x4 (60sec rests) Standing Side Cable Crunches: 214x8, 214x8 + stretching Comments: Lesson for today – power yoga the day before heavy deadlift day = not the best thing to do. Hams and lowerback were fatigued from the time I woke up, but I tried to push them anyways – 495 was simply too heavy for them today. Did not like that at all, so I went into a conventional stance and ripped it for a triple. Good mornings were…painful. 335 felt good, so I opted to break the 350 barrier. First rep went fine, bottom of second rep I got a muscle spasm in the middle of my upper back and I had to rack the weight. Hurt like hell. Took a few minutes of stretching and walking around to refocus, then finished the session off with PR’s on leg curls, db curls, and side crunches. Seated rows were painless, but I opted to go lighter for safety’s sake. Good session overall, despite the spasm. Next week I will be switching to conventionals off a 4" box (bar on top of toes). __________________ 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

12-14-2005, 10:53 PM	#452
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Awesome spytech, how are things going for you?

12-20-2005, 01:11 PM	#456
Yardicus Cutting Yardie Join Date: Apr 2005 Location: Indiana Posts: 918 Recipes: 0 Rep Power: 26	awesome weights your pushin bro keep it up

12-22-2005, 08:37 PM	#459
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	12/22: Maximum Effort – Military Press Seated Military Press: 95x3, 135x3, 155x3, 185x3, 225x3, 245x1, 275x1, 295x0, 285x1, 290x1, 245x4 (1-2min rests) Overhead DB Extensions: 150x7, 150x7, 130x7 (60sec rests) Rear Delt Machine: 110x7, 120x10, 120x10 (supersetted behind incline db) Incline DB: 120x12, 120x10, 120x8 (2min rests) Incline Cable Flyes: 80x12, 80x12, 80x12 (60sec rests) BB Rows: 225x12, 225x12, 225x12 (60sec rests) + stretching Comments: BOOM HEADSHOT. I’ll be damned if I was going to let my back spasm (which is almost gone now) from Tuesday carry over to today’s session. Militaries were incredible. Blasted through 275, so I got overly confident and went for the 295. No go. Ate some humble pie and dropped down to 285 – my target goal. Killed it and thought I would go for broke and try 290. Very tough, but I blew it away. Everything felt really strong and powerful today. Did bb rows for the first time in 6+ months. Felt pretty good. Time for a new military goal… Some guy was trying to match my militaries on bench press. I did 225, he did 225. I did 245, he did 245. I did 275, he failed and stopped benching and went and hid in a corner. __________________ 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

12-23-2005, 01:33 AM	#461
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Awsome pic bro.

12-23-2005, 03:54 AM	#462
brickt. Amateur Join Date: Nov 2005 Location: Australia Posts: 74 Recipes: 0 Rep Power: 4	You are a refrigerator. Awesome pic. __________________ Success through Self-Loathing

12-23-2005, 08:57 AM	#463
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Thanks guys __________________ 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

12-23-2005, 07:33 PM	#464
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	12/23: Dynamic Effort – Squats ATG Box Squat: 225x2x11 (55% of 1RM, 45sec rests, 6-7” box) Good Mornings: 225x12, 225x13x2 (60sec rests, ATG GM Squat after last rep of each set) Lying Leg Curls: 112.5x12x3 (superset behind shrugs) Shrugs: 405x12, 495x12x2 (60sec rests) EZ Curls: 115x12x3 (60sec rests) Standing Military Press Test: 135x1, 185x1 Standing Side Cable Crunches: 214x10x2 Standing Cable Crunches: 132x10 + stretching Comments: Great workout. Squats had a lot of power off the box today. Good mornings were easy – didn’t stress out my back spasm at all. Really blasted my lower back good today. When I finished the workout I decided to get a feel for standing military presses. 185 was pretty easy, despite my shoulders being sore as hell from yesterday. __________________ 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

12-26-2005, 08:30 PM	#465
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	12/26: Dynamic Effort – Military Press Military Press: 175x3x8 (60% of 1RM, 45sec rests) Incline DB: 150x5, 140x7, 140x6 (2min rests) ATrainer Flat Flyes: 70x6, 70x5, 60x7 (45sec rests) BTB Pushdowns: 284x15, 324x15, 359x9 (60sec rests) Single Arm Pushdowns: 72x15, 72x15, 72x15 (45sec rests) Hammer Chins: bw(225.5)+50x12, +50x12, +50x12 (60sec rests) Standing Side Cable Crunches: 156x12x2 Seated Ab Machine: stack x15, stack x20 + stretching Comments: Awesome workout. Thought the massive amounts of food and laziness from this weekend was going to hamper my return to the gym today, but I felt unstoppable once I got rolling. Blasted through military presses with ease. Incline DB work was very strong – added a rep to all 3 sets from last week. BTB pushdowns were ridiculous. I cannot go heavier than 359 because I started to lift myself off the ground instead of pushing the weight down – made it really hard to get the reps in without my feet coming off the ground. First time doing chins in a long time – felt good. __________________ 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

12-27-2005, 08:15 PM	#466
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	12/27: Maximum Effort – Squat/Deads Sumo Deadlifts: 135x3, 225x3, 315x3, 405x3, 455x1, 455x1, 455x1 Conventional Deadlift off a Platform (bar on toes): 455x2 ATG Good Morning Squats: 225x4, 275x4, 295x4 (2min rests) Lying Leg Curls: 160x8, 170x6, 160x6 (45sec rests) Wide Grip Pulldowns 216x7, 228x7, 240