Spytech's INTENSE workout journal - Page 18

**spytech** · 01-17-2006, 05:01 AM

Quote:

Originally Posted by NewSpawn

good job spy, have a good day tomorrow.

Thanks man

**spytech** · 01-17-2006, 11:07 PM

1/17: Maximum Effort – Squat/Deads

Parallel Box Squats: 135x10(atg), 135x3, 185x3, 225x3, 315x3, 405x3, 455x1, 475x1, 510x1
ATG Squats for Fun: 405x1, 405x1

Rack Pulls (mid shin, 4” off floor): 405x3, 495x3, 565x0.5

Lying Leg Curls: 137x10, 137x10 (superset with other 2 movements below)
Wide Grip Pulldowns: 252x8, 252x8
DB Curls: 60x8, 60x8

+ stretching

Comments: Brutal workout. Going into this session my lower back was still tired from last weeks antics, and my calves were sore from my 225x25 atg goof-off set. Results? Demolished 510 on parallel squats and 405 on atg squats afterwards. Probably was good for 520 today parallel, but I did not want to push my lower back too much. Back was too fried to be effective on rack pulls – 495 was pretty heavy, but I tried 565 anyways – not today, stalled at kneecaps. Everything else was textbook.

spytechs_wife · 01-18-2006, 05:32 PM

Quote:

Originally Posted by spytech

1/17: Maximum Effort – Squat/Deads

Parallel Box Squats: 135x10(atg), 135x3, 185x3, 225x3, 315x3, 405x3, 455x1, 475x1, 510x1
ATG Squats for Fun: 405x1, 405x1

Rack Pulls (mid shin, 4” off floor): 405x3, 495x3, 565x0.5

Lying Leg Curls: 137x10, 137x10 (superset with other 2 movements below)
Wide Grip Pulldowns: 252x8, 252x8
DB Curls: 60x8, 60x8

+ stretching

Comments: Brutal workout. Going into this session my lower back was still tired from last weeks antics, and my calves were sore from my 225x25 atg goof-off set. Results? Demolished 510 on parallel squats and 405 on atg squats afterwards. Probably was good for 520 today parallel, but I did not want to push my lower back too much. Back was too fried to be effective on rack pulls – 495 was pretty heavy, but I tried 565 anyways – not today, stalled at kneecaps. Everything else was textbook.

squats looked so awesome yesterday. im so proud of you!

nothin beats that smile on your face after an awesome squat.

c

**spytech** · 01-18-2006, 06:19 PM

Quote:

Originally Posted by spytechs_wife

squats looked so awesome yesterday. im so proud of you!

nothin beats that smile on your face after an awesome squat.

c

Thanks hon, I was really glad to have you there watching

**BigZeke** · 01-18-2006, 08:12 PM

Nice squat Spytech. Must be nice to squat a quarter of a ton.

**spytech** · 01-19-2006, 12:55 AM

Quote:

Originally Posted by BigZeke

Nice squat Spytech. Must be nice to squat a quarter of a ton.

Yeah, it isnt so bad

**spytech** · 01-19-2006, 12:55 AM

1/18

Stationary Bike: 20 minutes, 6.7 miles, 210 calories, 140-160 average heartrate
Power Yoga: 60 minutes

Comments: That's right, I did cardio. Power yoga was hard as shit.

**NewSpawn** · 01-19-2006, 02:20 AM

Quote:

Originally Posted by spytech

1/18

Comments: That's right, I did cardio. Power yoga was hard as shit.

well thank God, you are human......LOL. keep up the good work spy and have a good day tomorrow.

**davtown** · 01-19-2006, 02:28 AM

Quote:

Originally Posted by NewSpawn

well thank God, you are human

hmmmmm.... I don't know about that

**spytech** · 01-19-2006, 04:22 AM

lol, thanks guys

**spytech** · 01-19-2006, 07:32 PM

1/19: Maximum Effort – Incline Press

Incline Bench Press: 135x3, 155x3, 185x3, 195x3, 225x1, 275x1, 295x1, 315x1 325x1, 275x6(2min rests)

CG Bench: 265x7, 245x7 (2min rests)

Stability Ball Alternating DB Presses: 100x10, 100x10(60s rests)

Side Laterals (strict, elbows locked): 35x12, 35x12 (60s rests)

Underhand CG Seated Rows: 228x12, 228x12(60sec rests)

+ stretching

Comments: Nice workout. Was looking forward to doing inclines today – right shoulder was tender going into the workout, but inclines felt good. 325 was ‘pretty easy’ – went up fast. Happy with that considering this is my first time going heavy on Incline Bench in almost 2 years. CG Bench seems to be the culprit with my shoulder – both sides started to tighten up and get sore while doing these, so I will switch to incline cg bench next week just to see if that feels any better. Stability ball presses were stronger than last week. Strong, quick session today.

Trick D · 01-19-2006, 09:15 PM

Kick ass man, that was some serious weight... how is recovery when doing that many sets of incline with such weight?

Flowsybaby · 01-19-2006, 09:21 PM

I had posted in your journal in a while, and as I expected your still improving greatly every workout. Great incline bench, I wished I could do half of that.

**spytech** · 01-19-2006, 09:25 PM

Quote:

Originally Posted by Trick D

Kick ass man, that was some serious weight... how is recovery when doing that many sets of incline with such weight?

Thanks man. Recovery is fast - my muscles are usually good to go the next day for upper body stuff. The heavy squats take a few days - especially the calves. The biggest thing I have to watch doing this routine is my CNS (hence the lower volume this week).

Quote:

Originally Posted by Flowsybaby

I had posted in your journal in a while, and as I expected your still improving greatly every workout. Great incline bench, I wished I could do half of that.

Thanks FB

**spytech** · 01-20-2006, 10:34 PM

1/20: Dynamic Effort – Squats

ATG Box Squat: 245x2x10 (60% of 1RM, 30s rests, 6-7” box)
ATG Squats for Fun: 245x20

Olympic Good Mornings: 225x12, 225x15 (60s rests)

Shrugs: 405x10, 405x15 (60s rests)

Cable Vbar Curls: 204x12, 204x12 (60s rests)

+ stretching + abs

Comments: Fun times! Woke up feeling like crap. Laid on the couch for an hour, then went to pound out some squats. ATG squats went well. Did a 20 repper for shits and giggles. Oly GM’s were really nice. Light weight, but focused primarily on accelerating the bar up to the top, coming up on my toes each rep. These are really tiring, but a very good movement. Shrugs and curls were quick and easy.

**Peaked_18** · 01-20-2006, 11:27 PM

Good work bro! Do you use a weight belt when lifting?

Work those abs heavy and keep going the way you are. And how does your diet look, along with supplements?

01-17-2006, 11:07 PM	#512
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	1/17: Maximum Effort – Squat/Deads Parallel Box Squats: 135x10(atg), 135x3, 185x3, 225x3, 315x3, 405x3, 455x1, 475x1, 510x1 ATG Squats for Fun: 405x1, 405x1 Rack Pulls (mid shin, 4” off floor): 405x3, 495x3, 565x0.5 Lying Leg Curls: 137x10, 137x10 (superset with other 2 movements below) Wide Grip Pulldowns: 252x8, 252x8 DB Curls: 60x8, 60x8 + stretching Comments: Brutal workout. Going into this session my lower back was still tired from last weeks antics, and my calves were sore from my 225x25 atg goof-off set. Results? Demolished 510 on parallel squats and 405 on atg squats afterwards. Probably was good for 520 today parallel, but I did not want to push my lower back too much. Back was too fried to be effective on rack pulls – 495 was pretty heavy, but I tried 565 anyways – not today, stalled at kneecaps. Everything else was textbook. __________________ 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

01-19-2006, 12:55 AM	#517
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	1/18 Stationary Bike: 20 minutes, 6.7 miles, 210 calories, 140-160 average heartrate Power Yoga: 60 minutes Comments: That's right, I did cardio. Power yoga was hard as shit. __________________ 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

01-19-2006, 04:22 AM	#520
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	lol, 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

01-19-2006, 07:32 PM	#521
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	1/19: Maximum Effort – Incline Press Incline Bench Press: 135x3, 155x3, 185x3, 195x3, 225x1, 275x1, 295x1, 315x1 325x1, 275x6(2min rests) CG Bench: 265x7, 245x7 (2min rests) Stability Ball Alternating DB Presses: 100x10, 100x10(60s rests) Side Laterals (strict, elbows locked): 35x12, 35x12 (60s rests) Underhand CG Seated Rows: 228x12, 228x12(60sec rests) + stretching Comments: Nice workout. Was looking forward to doing inclines today – right shoulder was tender going into the workout, but inclines felt good. 325 was ‘pretty easy’ – went up fast. Happy with that considering this is my first time going heavy on Incline Bench in almost 2 years. CG Bench seems to be the culprit with my shoulder – both sides started to tighten up and get sore while doing these, so I will switch to incline cg bench next week just to see if that feels any better. Stability ball presses were stronger than last week. Strong, quick session today. __________________ 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 Last edited by spytech : 01-19-2006 at 08:23 PM.

01-20-2006, 10:34 PM	#525
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	1/20: Dynamic Effort – Squats ATG Box Squat: 245x2x10 (60% of 1RM, 30s rests, 6-7” box) ATG Squats for Fun: 245x20 Olympic Good Mornings: 225x12, 225x15 (60s rests) Shrugs: 405x10, 405x15 (60s rests) Cable Vbar Curls: 204x12, 204x12 (60s rests) + stretching + abs Comments: Fun times! Woke up feeling like crap. Laid on the couch for an hour, then went to pound out some squats. ATG squats went well. Did a 20 repper for shits and giggles. Oly GM’s were really nice. Light weight, but focused primarily on accelerating the bar up to the top, coming up on my toes each rep. These are really tiring, but a very good movement. Shrugs and curls were quick and easy. __________________ 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

01-18-2006, 08:12 PM	#515
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,344 Recipes: 0 Rep Power: 71	Nice squat Spytech. Must be nice to squat a quarter of a ton.

01-19-2006, 09:21 PM	#523
Flowsybaby Pro Stature Join Date: Apr 2005 Posts: 579 Recipes: 0 Rep Power: 9	I had posted in your journal in a while, and as I expected your still improving greatly every workout. Great incline bench, I wished I could do half of that.

01-20-2006, 11:27 PM	#526
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Good work bro! Do you use a weight belt when lifting? Work those abs heavy and keep going the way you are. And how does your diet look, along with supplements?