Spytech's INTENSE workout journal - Page 2

Master Of Puppets · 05-29-2005, 03:20 PM

What the hell is extreme stretching? So many people forget about stretching even though it's very important. Nice workout.

**spytech** · 05-29-2005, 03:26 PM

Quote:

Originally Posted by Master Of Puppets

What the hell is extreme stretching? So many people forget about stretching even though it's very important. Nice workout.

A key principle of DC training, and a great recovery tool.

Some good info on this page:
http://www.xtrememass.com/forum/showthread.php?t=2

3rd post down

Shilling · 05-30-2005, 04:25 AM

Haha, "What's extreme stretching?"

Haha, bro, you need to get down with the sickness! Get down with DC and change yo' motha F***in life!

**spytech** · 05-30-2005, 04:57 AM

Quote:

Originally Posted by Shilling

Haha, "What's extreme stretching?"

Haha, bro, you need to get down with the sickness! Get down with DC and change yo' motha F***in life!

lol

Master Of Puppets · 05-30-2005, 12:32 PM

Quote:

Originally Posted by Shilling

Haha, "What's extreme stretching?"

Haha, bro, you need to get down with the sickness! Get down with DC and change yo' motha F***in life!

HAHA! I don't have enough experience or knowledge yet. Once I have that, I'll start DC.

-MOP

**spytech** · 05-30-2005, 08:14 PM

Bike Ride

Leisurely 22ish mile bike ride with the wife. Took 1h 50m or so.

**DarkFalcon** · 05-31-2005, 05:48 AM

So Spytech would you say DC has given you the best gains of your BB career? Have you ever tried 5x5?

**spytech** · 05-31-2005, 06:50 AM

Quote:

Originally Posted by DarkFalcon

So Spytech would you say DC has given you the best gains of your BB career? Have you ever tried 5x5?

DF-

Too early to say. This will be the start of my 6th week using DC, the first 4 during my last cut (I gained 1.2lbs of lbm during that 7 week cut). I started my new diet routine on the 20th, since then I have put on about 3 pounds with no fat gains. I think I will be pretty successful with DC training - I plan on running it for another 3 months or so to guage its success.

Never tried 5x5 but I may in the future as my goals are starting to gradually move from physique based goals to strength goals as I start to become satisified with how I look.

At this time I have always gotten my best gains from the plain old one body part per week routine with very high volume and very minimal failure work.

Master Of Puppets · 05-31-2005, 12:20 PM

Hehe. I'm currently doing 5x5, and the hardest thing to do is guess the right weight to use. Good luck with the training spytech!

-MOP

**spytech** · 05-31-2005, 08:36 PM

5/31/05: C1-Legs

Squats: 455x9 (LT: 445x9)
Squats of Doom (20 repper): 405x15-5
Super Low SLDL: 335x6, 345x6, 355x6, 375x7 (LT: 365x6)
Seated Calf Raise: 180x12 - 5 second negative pauses, 180x30

+ extreme stretching

Comments: Agonizing and excruciating workout - I loved it in that sick way only a few people can. Lower back was still really fatigued from last Thursday's rack deads - had some stability issues that hampered my squat form, so I opted for a 20repper over a really heavy 3-4 repper. Nearly passed out after those 20 reps of death - must have had the bar on a blood vessel, because when I racked the bar I got a sudden intense "kick to the back of the head" pain for about a minute. Really nasty headrush. After taking what seemed a few days to recover I nailed out some really strong, super low SLDLs. Decided to use the 4 sets of 6 method for them today (where you should fail at 6 on the last set). Some dude fell asleep while using the ab crunch/roller thing for I bet over a half hour. He was sleeping in the couch when we came in. We think he has narcolepsy.

**spytech** · 06-01-2005, 05:38 PM

6/1/05: A2-Back Thickness, Back Width, Biceps, Forearms

CG Pulldowns: 281x9-4-3 (LT: 276x16RP)
Seated Rows: 281x11-5-3 (LT: 276x18RP)
One Arm Cable Rows: 144x10-10-10
Standing Alt. DB Curls: 60-12-5-3 (LT: 55x21RP)
Rev. EZ Curls: 85x17-10-6 (LT: 75x30RP)
EZ Curls: 115x13

+ extreme stretching

Comments: Awesome workout. Felt like a machine today and just tore through the weights. Killed the log on everything.

Dan · 06-01-2005, 06:36 PM

Not bad bro...

**spytech** · 06-02-2005, 03:28 AM

Quote:

Originally Posted by Dan

Not bad bro...

Thanks Dan

Shilling · 06-02-2005, 06:22 AM

Quote:

Originally Posted by Dan

Not bad bro...

Spytech is a pussy. My great Grandma Rosie has been DCing for almost 73 years and has made way better gains.. Whatever, if you wanna see some real weight moved around, visit my log.

**spytech** · 06-02-2005, 06:58 AM

Quote:

Originally Posted by Shilling

Spytech is a pussy. My great Grandma Rosie has been DCing for almost 73 years and has made way better gains.. Whatever, if you wanna see some real weight moved around, visit my log.

You better shut your mouth Shilling. My wife nailed the 40lb db's today on flat db, she is right on your ass now. Thanks for posting, and I am loving DC so far

Shilling · 06-02-2005, 08:16 AM

Hehehehehe...

It'll be 45 pound DB's next week, thank you very much. How much does she squat?

Oh yea, you need to make your signature cool like mine too. It might be confusing for ya, but c'mon, Spytech can do anything.

**spytech** · 06-02-2005, 08:25 AM

Quote:

Originally Posted by Shilling

Hehehehehe...

It'll be 45 pound DB's next week, thank you very much. How much does she squat?

Oh yea, you need to make your signature cool like mine too. It might be confusing for ya, but c'mon, Spytech can do anything.

She squats 135-155ish for reps, something around there.

I like my sig the way it is

05-29-2005, 03:20 PM	#31
Master Of Puppets Registered User Join Date: Apr 2005 Posts: 2,000 Recipes: 0 Rep Power: 46	What the hell is extreme stretching? So many people forget about stretching even though it's very important. Nice workout. __________________

05-30-2005, 08:14 PM	#36
spytech Getting Stronger Join Date: May 2005 Posts: 1,434 Recipes: 0 Rep Power: 36	Bike Ride Leisurely 22ish mile bike ride with the wife. Took 1h 50m or so. __________________ 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

05-31-2005, 12:20 PM	#39
Master Of Puppets Registered User Join Date: Apr 2005 Posts: 2,000 Recipes: 0 Rep Power: 46	Hehe. I'm currently doing 5x5, and the hardest thing to do is guess the right weight to use. Good luck with the training spytech! -MOP __________________

05-31-2005, 08:36 PM	#40
spytech Getting Stronger Join Date: May 2005 Posts: 1,434 Recipes: 0 Rep Power: 36	5/31/05: C1-Legs Squats: 455x9 (LT: 445x9) Squats of Doom (20 repper): 405x15-5 Super Low SLDL: 335x6, 345x6, 355x6, 375x7 (LT: 365x6) Seated Calf Raise: 180x12 - 5 second negative pauses, 180x30 + extreme stretching Comments: Agonizing and excruciating workout - I loved it in that sick way only a few people can. Lower back was still really fatigued from last Thursday's rack deads - had some stability issues that hampered my squat form, so I opted for a 20repper over a really heavy 3-4 repper. Nearly passed out after those 20 reps of death - must have had the bar on a blood vessel, because when I racked the bar I got a sudden intense "kick to the back of the head" pain for about a minute. Really nasty headrush. After taking what seemed a few days to recover I nailed out some really strong, super low SLDLs. Decided to use the 4 sets of 6 method for them today (where you should fail at 6 on the last set). Some dude fell asleep while using the ab crunch/roller thing for I bet over a half hour. He was sleeping in the couch when we came in. We think he has narcolepsy. __________________ 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

06-01-2005, 05:38 PM	#41
spytech Getting Stronger Join Date: May 2005 Posts: 1,434 Recipes: 0 Rep Power: 36	6/1/05: A2-Back Thickness, Back Width, Biceps, Forearms CG Pulldowns: 281x9-4-3 (LT: 276x16RP) Seated Rows: 281x11-5-3 (LT: 276x18RP) One Arm Cable Rows: 144x10-10-10 Standing Alt. DB Curls: 60-12-5-3 (LT: 55x21RP) Rev. EZ Curls: 85x17-10-6 (LT: 75x30RP) EZ Curls: 115x13 + extreme stretching Comments: Awesome workout. Felt like a machine today and just tore through the weights. Killed the log on everything. __________________ 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

05-30-2005, 04:25 AM	#33
Shilling Amateur Join Date: Apr 2005 Posts: 82 Recipes: 0 Rep Power: 4	Haha, "What's extreme stretching?" Haha, bro, you need to get down with the sickness! Get down with DC and change yo' motha F***in life!

05-31-2005, 05:48 AM	#37
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 12,526 Recipes: 0 Rep Power: 309	So Spytech would you say DC has given you the best gains of your BB career? Have you ever tried 5x5?

06-01-2005, 06:36 PM	#42
Dan Unpaid Trash Collector Join Date: Apr 2005 Location: Colorado Posts: 1,784 Recipes: 0 Rep Power: 26	Not bad bro...

06-02-2005, 08:16 AM	#46
Shilling Amateur Join Date: Apr 2005 Posts: 82 Recipes: 0 Rep Power: 4	Hehehehehe... It'll be 45 pound DB's next week, thank you very much. How much does she squat? Oh yea, you need to make your signature cool like mine too. It might be confusing for ya, but c'mon, Spytech can do anything.