Spytech's INTENSE workout journal - Page 17

**NewSpawn** · 01-04-2006, 01:36 AM

damn animal can you at least let me think i'm catchin up

**davtown** · 01-04-2006, 02:04 AM

Just looking through your journal and realized that you added 30 lbs to your military press in 15 days... awesome job!

A_N_91 · 01-04-2006, 02:26 AM

Wow, those are some really crazy numbers you're putting up. Your military press is more than my squat!!

Nice work man.

A_N_91

**spytech** · 01-04-2006, 03:49 AM

Quote:

Originally Posted by BigZeke

I'd say so, I use that for DB shrugs :screaming

haha, sweet

Quote:

Originally Posted by NewSpawn

damn animal can you at least let me think i'm catchin up

probably not

Quote:

Originally Posted by davtown

Just looking through your journal and realized that you added 30 lbs to your military press in 15 days... awesome job!

thanks D!

Quote:

Originally Posted by A_N_91

Wow, those are some really crazy numbers you're putting up. Your military press is more than my squat!!

Nice work man.

A_N_91

They are OK, I expect better in the next few months. Thanks

**spytech** · 01-05-2006, 01:51 AM

1/4: Power Yoga

60 min. Hard as hell with my sore lower back, but I managed to do all the poses and holds properly with hardly any rests. Good stuff.

**spytech** · 01-05-2006, 09:43 PM

1/5: Maximum Effort – Floor Press

Floor Press: 135x3, 155x3, 185x3, 225x1, 275x1, 315x1, 335x0, 325x0.75, 225x3 (1-2min rests)

CG Bench: 225x7, 235x7, 245x7 (2min rests)

Stability Ball DB Presses: 60x12, 100x12, 100x12, 100x15 (60s rests)
Flat Cable Flyes: 80x12, 80x12, 80x12 (no rest between supersets)

Rear Delt Machine: 140x10, 130x10, 120x10 (superset behind flyes)

Seated Rows: 312x12, 312x12, 312x12 (60sec rests)

+ stretching

Comments: Great workout. Floor presses were…weird. 315 went up really easy – figured I was good for 350ish. However, 335 decided it only wanted to go up halfway then stall. Almost got 325 (few inches shy of lockout). It was as if my shoulders just decided to quit after the easy 315 rep. The whole barbell bench movement still feels really foreign to me. Floor presses are alot harder than normal bench presses - not having any leg support and all. Not to get discouraged, I powered through 3 pretty easy sets of cg bench. Then I tried stability ball db presses. These are my new favorite pressing movement – totally sweet. Once I figured out how to get on the ball and into position under the dbs (powerhooks) I was able to rep the 100’s with ease – and no shoulder pain despite it being an almost flat position. These really make the core work overtime. Everything else went smooth and felt strong.

**NewSpawn** · 01-05-2006, 10:39 PM

nice workout spytech. have a good day tomorrow.

**spytech** · 01-06-2006, 12:05 AM

Thanks!

Trick D · 01-06-2006, 05:08 AM

Man your numbers are crazy...

**spytech** · 01-06-2006, 07:54 AM

Quote:

Originally Posted by Trick D

Man your numbers are crazy...

Thanks TD

**spytech** · 01-06-2006, 08:02 PM

1/6: Dynamic Effort – Squats

ATG Box Squat: 205x2x12 (50% of 1RM, 15-30sec rests, 6-7” box)

Good Mornings: 225x12, 275x15, 275x12 (60sec rests)

Lying Leg Curls: 125x10, 125x10, 125x10 (60sec rests)

Shrugs: 495x10, 495x10, 495x10 (60sec rests)

Standing Single Arm Cable Curls: 80x12, 80x12, 80x12 (superset behind leg curls)
+ stretching

Comments: Good workout.

A_N_91 · 01-07-2006, 12:40 AM

Quote:

Originally Posted by spytech

1/6: Dynamic Effort – Squats

ATG Box Squat: 205x2x12 (50% of 1RM, 15-30sec rests, 6-7” box)

Good Mornings: 225x12, 275x15, 275x12 (60sec rests)

Lying Leg Curls: 125x10, 125x10, 125x10 (60sec rests)

Shrugs: 495x10, 495x10, 495x10 (60sec rests)

Standing Single Arm Cable Curls: 80x12, 80x12, 80x12 (superset behind leg curls)
+ stretching

Comments: Good workout.

When you shrug, do you do them with a high TUT like pausing at the top or do you do power shrugs going really heavy and using lots of calve strength to lift it too?

A_N_91

**spytech** · 01-07-2006, 05:09 AM

Quote:

Originally Posted by A_N_91

When you shrug, do you do them with a high TUT like pausing at the top or do you do power shrugs going really heavy and using lots of calve strength to lift it too?

A_N_91

No leg drive, but I don't concentrate on a long pause at the top - just a slight pause/heavy contraction, then down.

**spytech** · 01-08-2006, 09:34 PM

1/8: Dynamic Effort – Floor Press

Floor Press: 205x3x3, 185x3x6 (55% of 1RM, 45sec rests)

Incline DB: 150x5, 140x8, 140x5 (2min rests)
ATrainer Incline Flyes: 80x8, 80x5, 70x12 (superset with btb pushdowns)

BTB Pushdowns: 329x15, 329x15, 339x18 (60sec rests)
Single Arm Pushdowns: 77x15, 77x15, 77x15 (60sec rests)

WG Pullups: +35x12, +35x12, +35x12 (60sec rests)

+ stretching

Comments: Good workout. Was really tired going into the workout (slept poorly last night), but I managed to blast through it pretty easily. Realized I was doing 20lbs too much on my 4th set of DE floor presses, so I had to correct the weight. Everything else felt solid. Shoulders are still a bit sore from last week’s floor presses.

**spytech** · 01-10-2006, 01:44 AM

1/9: Maximum Effort – Squat/Deads

Parallel Box Squats: 155x20(atg), 155x3, 225x3, 315x3, 405x3, 455x1, 475x1, 500x1, 505x1 (touch and go after 405)
ATG Squats Cooldown: 315x6

Rack Pulls (mid shin, 4” off floor): 405x3, 495x3, 555x3

+ power yoga (45min)

Comments: I destroyed everything I touched tonite. Squats were insane, rack pulls – frightening. Was on such a high after the session I decided to do power yoga instead of abs. Before the boogeyman goes to sleep tonight, he’ll be checking the closet for me.

**NewSpawn** · 01-10-2006, 03:15 AM

lol, spytech. great job and i am psyched for you. keep up the good work(as if i need to say that). have a good day tomorrow monster.

01-04-2006, 02:04 AM	#482
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	Just looking through your journal and realized that you added 30 lbs to your military press in 15 days... awesome job! __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

01-05-2006, 01:51 AM	#485
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	1/4: Power Yoga 60 min. Hard as hell with my sore lower back, but I managed to do all the poses and holds properly with hardly any rests. Good stuff. __________________ 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

01-05-2006, 09:43 PM	#486
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	1/5: Maximum Effort – Floor Press Floor Press: 135x3, 155x3, 185x3, 225x1, 275x1, 315x1, 335x0, 325x0.75, 225x3 (1-2min rests) CG Bench: 225x7, 235x7, 245x7 (2min rests) Stability Ball DB Presses: 60x12, 100x12, 100x12, 100x15 (60s rests) Flat Cable Flyes: 80x12, 80x12, 80x12 (no rest between supersets) Rear Delt Machine: 140x10, 130x10, 120x10 (superset behind flyes) Seated Rows: 312x12, 312x12, 312x12 (60sec rests) + stretching Comments: Great workout. Floor presses were…weird. 315 went up really easy – figured I was good for 350ish. However, 335 decided it only wanted to go up halfway then stall. Almost got 325 (few inches shy of lockout). It was as if my shoulders just decided to quit after the easy 315 rep. The whole barbell bench movement still feels really foreign to me. Floor presses are alot harder than normal bench presses - not having any leg support and all. Not to get discouraged, I powered through 3 pretty easy sets of cg bench. Then I tried stability ball db presses. These are my new favorite pressing movement – totally sweet. Once I figured out how to get on the ball and into position under the dbs (powerhooks) I was able to rep the 100’s with ease – and no shoulder pain despite it being an almost flat position. These really make the core work overtime. Everything else went smooth and felt strong. __________________ 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

01-06-2006, 12:05 AM	#488
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Thanks! __________________ 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

01-06-2006, 08:02 PM	#491
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	1/6: Dynamic Effort – Squats ATG Box Squat: 205x2x12 (50% of 1RM, 15-30sec rests, 6-7” box) Good Mornings: 225x12, 275x15, 275x12 (60sec rests) Lying Leg Curls: 125x10, 125x10, 125x10 (60sec rests) Shrugs: 495x10, 495x10, 495x10 (60sec rests) Standing Single Arm Cable Curls: 80x12, 80x12, 80x12 (superset behind leg curls) + stretching Comments: Good 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

01-04-2006, 01:36 AM	#481
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	damn animal can you at least let me think i'm catchin up

01-04-2006, 02:26 AM	#483
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Wow, those are some really crazy numbers you're putting up. Your military press is more than my squat!! Nice work man. A_N_91

01-05-2006, 10:39 PM	#487
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	nice workout spytech. have a good day tomorrow.

01-08-2006, 09:34 PM	#494
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	1/8: Dynamic Effort – Floor Press Floor Press: 205x3x3, 185x3x6 (55% of 1RM, 45sec rests) Incline DB: 150x5, 140x8, 140x5 (2min rests) ATrainer Incline Flyes: 80x8, 80x5, 70x12 (superset with btb pushdowns) BTB Pushdowns: 329x15, 329x15, 339x18 (60sec rests) Single Arm Pushdowns: 77x15, 77x15, 77x15 (60sec rests) WG Pullups: +35x12, +35x12, +35x12 (60sec rests) + stretching Comments: Good workout. Was really tired going into the workout (slept poorly last night), but I managed to blast through it pretty easily. Realized I was doing 20lbs too much on my 4th set of DE floor presses, so I had to correct the weight. Everything else felt solid. Shoulders are still a bit sore from last week’s floor presses. __________________ 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

01-10-2006, 01:44 AM	#495
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	1/9: Maximum Effort – Squat/Deads Parallel Box Squats: 155x20(atg), 155x3, 225x3, 315x3, 405x3, 455x1, 475x1, 500x1, 505x1 (touch and go after 405) ATG Squats Cooldown: 315x6 Rack Pulls (mid shin, 4” off floor): 405x3, 495x3, 555x3 + power yoga (45min) Comments: I destroyed everything I touched tonite. Squats were insane, rack pulls – frightening. Was on such a high after the session I decided to do power yoga instead of abs. Before the boogeyman goes to sleep tonight, he’ll be checking the closet for me. __________________ 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

01-10-2006, 03:15 AM	#496
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	lol, spytech. great job and i am psyched for you. keep up the good work(as if i need to say that). have a good day tomorrow monster.