Spytech's INTENSE workout journal - Page 19

pu12en12g · 02-04-2006, 01:35 PM

Quote:

Originally Posted by spytech

The big fats from yesterday were from olive oil and a meatball sub, and the fats were high for a reason, otherwise my saturated fats are always low. In the future, please hold your diet critiques - my biggest pet peeve is having people telling me what to do with my diet, when they don't even know what I am doing, or why I am doing things in the first place

Thanks though.

Amen to that: http://forums.*************.com/?showtopic=25366

By the way, did you get your GlycerGrow yet ?

**spytech** · 02-04-2006, 11:36 PM

Quote:

Originally Posted by pu12en12g

Amen to that: http://forums.*************.com/?showtopic=25366

By the way, did you get your GlycerGrow yet ?

Got it - just holding off on using it for a bit yet.

**spytech** · 02-05-2006, 11:09 PM

2/5: Dynamic Effort – Incline Press

Incline Bench: 165x3x10 (50% of 1RM, 15s rests)

Incline CG Bench: 215x10, 225x10, 235x10 (60-90s rests)

Seated DB Press: 100x8, 100x8, 100x8 (90s rests)

Decline Bench: 225x10, 275x10, 315x5 (60-90s rests)

Hammer Chins: +50x12, +50x12, +50x12 (45s rests)

BTB Pushdowns: 334x15, 334x15, 334x15 (60s rests)

+ stretching +abs (weighted, 12 sets)

Comments: Solid session today. Inclines felt lazy, but incline cgb went well. First time doing shoulder presses in a few months with db’s – felt decent. First time ever doing decline bench with a barbell – pretty easy stuff – would be better if I didn’t do all my other presses before, though. Chins and pushdowns were cake.

**spytech** · 02-07-2006, 08:35 PM

2/7: Maximum Effort – Squat/Deads

Platform Deadlifts (bar on top of toes): 135x3, 225x3, 315x3, 405x1, 455x1, 520x1, 495x1 (2min rests)

Seated Good Mornings: 275x10, 315x7, 325x10 (60s rests)
Underhand CG Seated Rows: 276x12, 300x7, 312x8 (60s rests)

Single Cable Curls: 72x12, 84x12 (60s rests)
EZ Curls: 135x12, 135x12 (60s rests)

+ stretching and abs(weighted, 8 sets, unweighted, 3 sets)

Comments: Great session. Legs were still pretty achy from Friday’s squat work, but I still managed to power out a 10lb PR on the platform deads to finish my 3 week cycle with them. Destroyed Seated GM’s with a 20lb+3 extra reps PR. Seated rows felt great. Arm work went according to plan.

Trick D · 02-07-2006, 09:17 PM

520 x 1 is huge bro... huge!

**spytech** · 02-07-2006, 10:22 PM

Quote:

Originally Posted by Trick D

520 x 1 is huge bro... huge!

Thanks TD. Considering my goal before I started doing platform deadlifts was to pull 500x1 at the end of the 3 week cycle... I am very happy

**bigDman** · 02-08-2006, 12:43 AM

nice pulling bro

**Peaked_18** · 02-08-2006, 12:57 AM

Taco Johns!?

**NewSpawn** · 02-08-2006, 03:06 AM

damnit! great job spytech. UUMMM...what else can be said except congrats. have a good day tomorrow.

**spytech** · 02-08-2006, 03:22 AM

Quote:

Originally Posted by bigDman

nice pulling bro

Thanks BigD

Quote:

Originally Posted by Peaked_18

Taco Johns!?

Diet comments are getting old...

Quote:

Originally Posted by NewSpawn

damnit! great job spytech. UUMMM...what else can be said except congrats. have a good day tomorrow.

Thanks NS, you too

**Peaked_18** · 02-08-2006, 10:43 PM

No problem Spytech. Awesome PRs, I knew you would do well on this method.

**spytech** · 02-09-2006, 09:31 PM

Quote:

Originally Posted by Peaked_18

No problem Spytech. Awesome PRs, I knew you would do well on this method.

Thanks, more PR's today

**spytech** · 02-09-2006, 09:43 PM

2/9: Maximum Effort – Incline Press

Incline Bench Press: 135x3, 155x3, 175x3, 195x3, 225x1, 275x1, 295x1, 340x1, 350x1, 355x0.5, 315x2 (2min rests)

Flat Bench Alternating DB Presses: 110x10, 110x8, 110x8 (60s rests)
Incline ATrainer Flyes: 80x10, 80x8, 80x8 (60s rests)

Overhead DB Extensions: 150x8, 150x8, 150x8 (90s rests)

Side Laterals (strict): 55x12, 55x12, 55x12 (60s rests)

Underhand CG Pulldowns: 276x12, 288x10, 276x10 (90s rests)

+ stretching

Comments: Intense, I am no longer tolerating anything less than maximum intensity on anything in the gym. Blew away inclines – 15lb PR. I could nail 355 fresh, was just too tired for it. Destroyed everything else.

**NewSpawn** · 02-10-2006, 03:59 AM

Nice work.

**spytech** · 02-10-2006, 08:08 AM

Thanks

02-04-2006, 02:43 AM	#541
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	lol

02-05-2006, 11:09 PM	#544
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	2/5: Dynamic Effort – Incline Press Incline Bench: 165x3x10 (50% of 1RM, 15s rests) Incline CG Bench: 215x10, 225x10, 235x10 (60-90s rests) Seated DB Press: 100x8, 100x8, 100x8 (90s rests) Decline Bench: 225x10, 275x10, 315x5 (60-90s rests) Hammer Chins: +50x12, +50x12, +50x12 (45s rests) BTB Pushdowns: 334x15, 334x15, 334x15 (60s rests) + stretching +abs (weighted, 12 sets) Comments: Solid session today. Inclines felt lazy, but incline cgb went well. First time doing shoulder presses in a few months with db’s – felt decent. First time ever doing decline bench with a barbell – pretty easy stuff – would be better if I didn’t do all my other presses before, though. Chins and pushdowns were cake. __________________ 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

02-07-2006, 08:35 PM	#545
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	2/7: Maximum Effort – Squat/Deads Platform Deadlifts (bar on top of toes): 135x3, 225x3, 315x3, 405x1, 455x1, 520x1, 495x1 (2min rests) Seated Good Mornings: 275x10, 315x7, 325x10 (60s rests) Underhand CG Seated Rows: 276x12, 300x7, 312x8 (60s rests) Single Cable Curls: 72x12, 84x12 (60s rests) EZ Curls: 135x12, 135x12 (60s rests) + stretching and abs(weighted, 8 sets, unweighted, 3 sets) Comments: Great session. Legs were still pretty achy from Friday’s squat work, but I still managed to power out a 10lb PR on the platform deads to finish my 3 week cycle with them. Destroyed Seated GM’s with a 20lb+3 extra reps PR. Seated rows felt great. Arm work went according to plan. __________________ 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

02-09-2006, 09:43 PM	#554
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	2/9: Maximum Effort – Incline Press Incline Bench Press: 135x3, 155x3, 175x3, 195x3, 225x1, 275x1, 295x1, 340x1, 350x1, 355x0.5, 315x2 (2min rests) Flat Bench Alternating DB Presses: 110x10, 110x8, 110x8 (60s rests) Incline ATrainer Flyes: 80x10, 80x8, 80x8 (60s rests) Overhead DB Extensions: 150x8, 150x8, 150x8 (90s rests) Side Laterals (strict): 55x12, 55x12, 55x12 (60s rests) Underhand CG Pulldowns: 276x12, 288x10, 276x10 (90s rests) + stretching Comments: Intense, I am no longer tolerating anything less than maximum intensity on anything in the gym. Blew away inclines – 15lb PR. I could nail 355 fresh, was just too tired for it. Destroyed everything else. __________________ 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

02-10-2006, 08:08 AM	#556
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

02-08-2006, 12:57 AM	#549
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Taco Johns!?

02-08-2006, 03:06 AM	#550
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	damnit! great job spytech. UUMMM...what else can be said except congrats. have a good day tomorrow.

02-08-2006, 10:43 PM	#552
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	No problem Spytech. Awesome PRs, I knew you would do well on this method.

02-10-2006, 03:59 AM	#555
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	Nice work.