Spytech's INTENSE workout journal - Page 21

**Peaked_18** · 02-26-2006, 10:35 PM

Good work, how did you get thoe dumbbells up on the declines?

**spytech** · 02-26-2006, 11:07 PM

Quote:

Originally Posted by Peaked_18

Good work, how did you get thoe dumbbells up on the declines?

Thanks, powerhooks.

**spytech** · 02-28-2006, 08:48 PM

2/28: Maximum Effort – Squat/Deads

Deads: 135x8, 225x3, 315x3, 405x1, 495x1, 560x0, 505x1, 495x1 (2min rests)

Olympic Good Mornings: 315x6, 315x6 (60s rests)
Underhand CG Seated Rows: 332x8, 332x8 (60s rests)

EZ Curls: 165x12, 155x12 (60s rests)

+ stretching + abs

Comments: Nice session today. I was not planning on trying a max pull today, but I did anyways. 495 went up easy, so I wanted to try 560. Power off the bottom was pretty good today, and I was able to get it to my knees pretty quickly, but my back had no juice in it. Pretty sure it is burnt out from all the heavy good mornings, squats, pulls, etc, over the last few weeks. Usually if I break it to my knees the pull always goes. I will nail that pull when my back is fully recovered. GM’s were solid, but my back was totally fried, made them pretty hard. Destroyed seated rows and curls.

Even though I have been doing lower volume the last week and a half I am going to probably take an active recovery week next week. My core just isn’t catching up with the rest of me in terms of recovery, so I am going to give it a break. Will probably still my ME movements next week, but everything else will be high reps (20+) with really low rest periods (15-30s) using light weights.

brickt. · 03-01-2006, 09:24 AM

Jeez, nice try on the 560, ST, I'm sure you'll pull that sucker soon.

Also, I've been trying to put up a PL type routine with extra focus on hypertrophy. I'm not going to call it anything like a Westside routine, 'cuz that would be an insult to those that be.

What do you think of the excercises and rep ranges, for strength gains with significant "BB type" hypertrophy?

Mon: ME UPPER
Flat BB Press - 10 x 3 at 75-80%
OH DB Extension - 3-4 x 8-12
Arnold Press - 3-4 x 8-12
BB Rows - 3-4 x 8-12
BB Curl - 3 x 8-12

Tues: DE LOWER
Box Squat - 12 x 3, working on speed and form
DB Lunges - 4 x 6-8
Romanian DL - 4 x 6-8
Hyperextension - 3 x 8-12 (Would it be possible to do rack pulls at 4 x 6-8?)
ABS - 3 x 8-12

Th: DE UPPER
Flat BB Press - 12 x 3, working on speed and form
Rack Lockouts - 4 x 6-8
Military Press - 4 x 6-8
Pull Downs - 4 x 6-8
Cable Curl - 3 x 8-12

Fri: ME LOWER
Box Squat - 10 x 3 at 75-80%
Good Mornings - 3-4 x 8-12
Leg Curls - 3-4 x 8-12
Hyperextension - 3-4 x 8-12
ABS - 3 x 8-12

Rotating ME lifts every 2-3 weeks, and the accessories when needed.

Any help is greatly appreciated, thanks.

**spytech** · 03-01-2006, 04:33 PM

Quote:

Originally Posted by brickt.

Jeez, nice try on the 560, ST, I'm sure you'll pull that sucker soon.

Also, I've been trying to put up a PL type routine with extra focus on hypertrophy. I'm not going to call it anything like a Westside routine, 'cuz that would be an insult to those that be.

What do you think of the excercises and rep ranges, for strength gains with significant "BB type" hypertrophy?

Mon: ME UPPER
Flat BB Press - 10 x 3 at 75-80%
OH DB Extension - 3-4 x 8-12
Arnold Press - 3-4 x 8-12
BB Rows - 3-4 x 8-12
BB Curl - 3 x 8-12

Tues: DE LOWER
Box Squat - 12 x 3, working on speed and form
DB Lunges - 4 x 6-8
Romanian DL - 4 x 6-8
Hyperextension - 3 x 8-12 (Would it be possible to do rack pulls at 4 x 6-8?)
ABS - 3 x 8-12

Th: DE UPPER
Flat BB Press - 12 x 3, working on speed and form
Rack Lockouts - 4 x 6-8
Military Press - 4 x 6-8
Pull Downs - 4 x 6-8
Cable Curl - 3 x 8-12

Fri: ME LOWER
Box Squat - 10 x 3 at 75-80%
Good Mornings - 3-4 x 8-12
Leg Curls - 3-4 x 8-12
Hyperextension - 3-4 x 8-12
ABS - 3 x 8-12

Rotating ME lifts every 2-3 weeks, and the accessories when needed.

Any help is greatly appreciated, thanks.

This looks good to me. I don't see any reason why you would not grow off it. Since you are not doing any full deads (just RDLs) you would probably be fine with rack pulls. If your back starts to get too beat up (from the RP/GM combo) lower volume on one or the other, or both.

brickt. · 03-01-2006, 10:07 PM

Thanks for you imput, like I said, it is greatly appreciated.

Have a nice day

PS: Your log and lifts makes me go :crazy1:

**spytech** · 03-02-2006, 01:23 AM

Quote:

Originally Posted by brickt.

Thanks for you imput, like I said, it is greatly appreciated.

Have a nice day

PS: Your log and lifts makes me go :crazy1:

No prob, hopefully my log will get more impressive in the coming months

brickt. · 03-02-2006, 02:48 AM

Quote:

Originally Posted by spytech

hopefully my log will get more impressive in the coming months

:crazy1: :crazy1: :crazy1: :crazy1: :crazy1:

**spytech** · 03-02-2006, 06:36 AM

**spytech** · 03-02-2006, 07:15 PM

3/2: Maximum Effort – Seated Military Press + Active Recovery/Conditioning

Seated Military Press: 95x8, 135x3, 155x3, 185x3, 205x1, 235x1, 310x1, 315x1, 315x1, 275x2 (2min rests)

Overhead DB Extensions: 65x30, 65x30, 65x40 (15s rests)

Flat Bench Alternating DB Presses: 60x20, 60x20, 60x20 (30s rests, x20 = 40 reps total)

Underhand CG Pulldowns: 156x30, 156x30, 156x20 (15s rests)

Flat DB Flyes: 30x20, 40x20, 40x25 (15s rests)

Strict Side Laterals: 30x25, 30x25, 30x25 (15s rests)

+ stretching + abs

Comments: Military Press Goal Completed. Pressed it, then moved the bar down a notch on the rack and pressed it again from a lower position than I usually start at. Rest of the workout went really smooth. The high reps were a nice change.
:born:

**spytech** · 03-03-2006, 07:47 PM

3/3: Dynamic Effort – Squats/Deads + Active Recovery/Conditioning

Wide-stance Parallel Squats: 225x20, 225x20, 225x20 (30s rests)

Sumo Deads: 225x20, 225x20, 225x20 (30s rests)

Leg Press (high stance): 720x20, 720x20, 720x20 (15s rests)

Standing DB Curls: 30x20, 30x20, 30x20 (30s rests)

+ stretching + abs

Comments: Fast, easy session. Hardest thing was loading unloading the 16 plates on leg press. They took away the 100’s because apparently people were ‘hurting themselves’ taking them off the leg press. Idiots. Sumos felt really good, probably going to stick with these for a while and see how they progress.

**spytech** · 03-04-2006, 09:02 PM

3/4: Dynamic Effort – Incline Bench Press

Incline Bench Press: 175x3x10 (50% of 1RM, 15s rests)

Decline Bench: 225x20, 225x20, 225x20 (30s rests)

Widegrip Pullups: bw x20, bw x20, bw x20 (15s rests)

Overhead Rope Extensions: 108x30, 108x30, 108x30 (15s rests)
Pushdowns: 120x30, 120x30, 120x40 (15s rests)

Rear Delt Row Machine: 200x30, 200x25 (15s rests)
Behind-the-neck Push Press: 135x10, 135x10

+ stretching + abs

Comments: Good, fast workout. Everything went smoothly. Gave btn push presses a try – they are weird and will take some time getting used to if I plan on doing heavy singles with them in a few weeks.

brickt. · 03-06-2006, 09:52 AM

I see you're using some high volume right now, any reason for this? De-loading after your awesome Millies?

**spytech** · 03-07-2006, 02:22 AM

Yeah I posted in my workout comments on Tuesday how I was going to take an active recovery week with high reps/low weights - I just moved that to thursday, so tomorrow will be my last active recovery workout. After that everythin will be running normal again.

BTW, what is up with this board being slow as shit?

**spytech** · 03-07-2006, 07:37 PM

3/7: Maximum Effort – Squat/Deads + Active Recovery/Conditioning

Parallel Box Squats: 135x8, 225x3, 315x3, 405x1, 455x1, 495x1-405x3 (2min rests)

Sumo Deads: 405x1, 455x2, 360x10 (2 min rests)

Underhand CG Seated Rows: 168x30, 168x20, 168x20 (15s rests)

EZ Curls: 85x20, 85x20, 85x20 (15s rests)

+ stretching

Comments: Tough session. Woke up feeling pretty crappy, and my hams/hips are still pretty sore from last Friday’s high rep work. Still, I managed to power out some pretty decent squats. Might have been able to PR today, but I did not have the necessary focus for it. Sumo deads are pretty hard to do after heavy wide stance squats, but I got them done. I like how they really hit the upper back and don’t involve the lower back as much.

**spytech** · 03-09-2006, 08:26 PM

3/9: Maximum Effort – Incline Bench Press

Incline Bench Press: 135x12, 155x3, 175x3, 195x3, 225x1, 275x1, 295x1, 355x1, 355x1, 315x1, 315x2 (2min rests)

Incline Bench Alternating DB Presses: 120x8, 120x6, 120x6 (60s rests, x8 = 16 reps total)

Underhand CG Pulldowns: 300x10, 288x10, 276x10 (60s rests)

Overhead DB Extensions : 130x12, 130x12, 130x12 (60s rests, light)

Elbows-Locked Side Laterals: 35x12, 35x12, 35x15 (30s rests, light)

Incline ATrainer Flyes: 60x12, 70x12, 90x4 (30s rests)

+ stretching + abs

Comments: Great workout – glad to be hitting the heavy stuff again, and this was a good response to Tuesday’s ‘no energy’ workout. Still not fully rid of the virus yet, but I felt good to power through everything today. Endurance was a bit lacking, but I nailed everything I had planned.

02-28-2006, 08:48 PM	#603
spytech Getting Stronger Join Date: May 2005 Posts: 1,536 Recipes: 0 Rep Power: 37	2/28: Maximum Effort – Squat/Deads Deads: 135x8, 225x3, 315x3, 405x1, 495x1, 560x0, 505x1, 495x1 (2min rests) Olympic Good Mornings: 315x6, 315x6 (60s rests) Underhand CG Seated Rows: 332x8, 332x8 (60s rests) EZ Curls: 165x12, 155x12 (60s rests) + stretching + abs Comments: Nice session today. I was not planning on trying a max pull today, but I did anyways. 495 went up easy, so I wanted to try 560. Power off the bottom was pretty good today, and I was able to get it to my knees pretty quickly, but my back had no juice in it. Pretty sure it is burnt out from all the heavy good mornings, squats, pulls, etc, over the last few weeks. Usually if I break it to my knees the pull always goes. I will nail that pull when my back is fully recovered. GM’s were solid, but my back was totally fried, made them pretty hard. Destroyed seated rows and curls. Even though I have been doing lower volume the last week and a half I am going to probably take an active recovery week next week. My core just isn’t catching up with the rest of me in terms of recovery, so I am going to give it a break. Will probably still my ME movements next week, but everything else will be high reps (20+) with really low rest periods (15-30s) using light weights. __________________ 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

03-01-2006, 09:24 AM	#604
brickt. Amateur Join Date: Nov 2005 Location: Australia Posts: 74 Recipes: 0 Rep Power: 3	Jeez, nice try on the 560, ST, I'm sure you'll pull that sucker soon. Also, I've been trying to put up a PL type routine with extra focus on hypertrophy. I'm not going to call it anything like a Westside routine, 'cuz that would be an insult to those that be. What do you think of the excercises and rep ranges, for strength gains with significant "BB type" hypertrophy? Mon: ME UPPER Flat BB Press - 10 x 3 at 75-80% OH DB Extension - 3-4 x 8-12 Arnold Press - 3-4 x 8-12 BB Rows - 3-4 x 8-12 BB Curl - 3 x 8-12 Tues: DE LOWER Box Squat - 12 x 3, working on speed and form DB Lunges - 4 x 6-8 Romanian DL - 4 x 6-8 Hyperextension - 3 x 8-12 (Would it be possible to do rack pulls at 4 x 6-8?) ABS - 3 x 8-12 Th: DE UPPER Flat BB Press - 12 x 3, working on speed and form Rack Lockouts - 4 x 6-8 Military Press - 4 x 6-8 Pull Downs - 4 x 6-8 Cable Curl - 3 x 8-12 Fri: ME LOWER Box Squat - 10 x 3 at 75-80% Good Mornings - 3-4 x 8-12 Leg Curls - 3-4 x 8-12 Hyperextension - 3-4 x 8-12 ABS - 3 x 8-12 Rotating ME lifts every 2-3 weeks, and the accessories when needed. Any help is greatly appreciated, thanks. __________________ Success through Self-Loathing

03-01-2006, 10:07 PM	#606
brickt. Amateur Join Date: Nov 2005 Location: Australia Posts: 74 Recipes: 0 Rep Power: 3	Thanks for you imput, like I said, it is greatly appreciated. Have a nice day PS: Your log and lifts makes me go :crazy1: __________________ Success through Self-Loathing

03-02-2006, 06:36 AM	#609
spytech Getting Stronger Join Date: May 2005 Posts: 1,536 Recipes: 0 Rep Power: 37	lol __________________ 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

03-02-2006, 07:15 PM	#610
spytech Getting Stronger Join Date: May 2005 Posts: 1,536 Recipes: 0 Rep Power: 37	3/2: Maximum Effort – Seated Military Press + Active Recovery/Conditioning Seated Military Press: 95x8, 135x3, 155x3, 185x3, 205x1, 235x1, 310x1, 315x1, 315x1, 275x2 (2min rests) Overhead DB Extensions: 65x30, 65x30, 65x40 (15s rests) Flat Bench Alternating DB Presses: 60x20, 60x20, 60x20 (30s rests, x20 = 40 reps total) Underhand CG Pulldowns: 156x30, 156x30, 156x20 (15s rests) Flat DB Flyes: 30x20, 40x20, 40x25 (15s rests) Strict Side Laterals: 30x25, 30x25, 30x25 (15s rests) + stretching + abs Comments: Military Press Goal Completed. Pressed it, then moved the bar down a notch on the rack and pressed it again from a lower position than I usually start at. Rest of the workout went really smooth. The high reps were a nice change. :born: __________________ 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

02-26-2006, 10:35 PM	#601
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Good work, how did you get thoe dumbbells up on the declines?

03-03-2006, 07:47 PM	#611
spytech Getting Stronger Join Date: May 2005 Posts: 1,536 Recipes: 0 Rep Power: 37	3/3: Dynamic Effort – Squats/Deads + Active Recovery/Conditioning Wide-stance Parallel Squats: 225x20, 225x20, 225x20 (30s rests) Sumo Deads: 225x20, 225x20, 225x20 (30s rests) Leg Press (high stance): 720x20, 720x20, 720x20 (15s rests) Standing DB Curls: 30x20, 30x20, 30x20 (30s rests) + stretching + abs Comments: Fast, easy session. Hardest thing was loading unloading the 16 plates on leg press. They took away the 100’s because apparently people were ‘hurting themselves’ taking them off the leg press. Idiots. Sumos felt really good, probably going to stick with these for a while and see how they progress. __________________ 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

03-04-2006, 09:02 PM	#612
spytech Getting Stronger Join Date: May 2005 Posts: 1,536 Recipes: 0 Rep Power: 37	3/4: Dynamic Effort – Incline Bench Press Incline Bench Press: 175x3x10 (50% of 1RM, 15s rests) Decline Bench: 225x20, 225x20, 225x20 (30s rests) Widegrip Pullups: bw x20, bw x20, bw x20 (15s rests) Overhead Rope Extensions: 108x30, 108x30, 108x30 (15s rests) Pushdowns: 120x30, 120x30, 120x40 (15s rests) Rear Delt Row Machine: 200x30, 200x25 (15s rests) Behind-the-neck Push Press: 135x10, 135x10 + stretching + abs Comments: Good, fast workout. Everything went smoothly. Gave btn push presses a try – they are weird and will take some time getting used to if I plan on doing heavy singles with them in a few weeks. __________________ 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

03-06-2006, 09:52 AM	#613
brickt. Amateur Join Date: Nov 2005 Location: Australia Posts: 74 Recipes: 0 Rep Power: 3	I see you're using some high volume right now, any reason for this? De-loading after your awesome Millies? __________________ Success through Self-Loathing

03-07-2006, 02:22 AM	#614
spytech Getting Stronger Join Date: May 2005 Posts: 1,536 Recipes: 0 Rep Power: 37	Yeah I posted in my workout comments on Tuesday how I was going to take an active recovery week with high reps/low weights - I just moved that to thursday, so tomorrow will be my last active recovery workout. After that everythin will be running normal again. BTW, what is up with this board being slow as shit? __________________ 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

03-07-2006, 07:37 PM	#615
spytech Getting Stronger Join Date: May 2005 Posts: 1,536 Recipes: 0 Rep Power: 37	3/7: Maximum Effort – Squat/Deads + Active Recovery/Conditioning Parallel Box Squats: 135x8, 225x3, 315x3, 405x1, 455x1, 495x1-405x3 (2min rests) Sumo Deads: 405x1, 455x2, 360x10 (2 min rests) Underhand CG Seated Rows: 168x30, 168x20, 168x20 (15s rests) EZ Curls: 85x20, 85x20, 85x20 (15s rests) + stretching Comments: Tough session. Woke up feeling pretty crappy, and my hams/hips are still pretty sore from last Friday’s high rep work. Still, I managed to power out some pretty decent squats. Might have been able to PR today, but I did not have the necessary focus for it. Sumo deads are pretty hard to do after heavy wide stance squats, but I got them done. I like how they really hit the upper back and don’t involve the lower back as much. __________________ 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

03-09-2006, 08:26 PM	#616
spytech Getting Stronger Join Date: May 2005 Posts: 1,536 Recipes: 0 Rep Power: 37	3/9: Maximum Effort – Incline Bench Press Incline Bench Press: 135x12, 155x3, 175x3, 195x3, 225x1, 275x1, 295x1, 355x1, 355x1, 315x1, 315x2 (2min rests) Incline Bench Alternating DB Presses: 120x8, 120x6, 120x6 (60s rests, x8 = 16 reps total) Underhand CG Pulldowns: 300x10, 288x10, 276x10 (60s rests) Overhead DB Extensions : 130x12, 130x12, 130x12 (60s rests, light) Elbows-Locked Side Laterals: 35x12, 35x12, 35x15 (30s rests, light) Incline ATrainer Flyes: 60x12, 70x12, 90x4 (30s rests) + stretching + abs Comments: Great workout – glad to be hitting the heavy stuff again, and this was a good response to Tuesday’s ‘no energy’ workout. Still not fully rid of the virus yet, but I felt good to power through everything today. Endurance was a bit lacking, but I nailed everything I had planned. __________________ 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