Spytech's INTENSE workout journal - Page 22

**spytech** · 03-22-2006, 09:00 AM

lol thanks B

**spytech** · 03-23-2006, 01:04 AM

3/22: Power Yoga

Power yoga - 60 minutes.

Comments: First power yoga class for me in a few weeks - and I kicked its ass. The planche/headstand core exercises I have been doing after workouts the last few weeks must have helped my core strength. All the core intensive movements were pretty easy - nothing was really too difficult tonite - and I did not struggle with anything.

**bigDman** · 03-23-2006, 01:07 AM

do you take a power yoga class or do you do it by yourself

**spytech** · 03-23-2006, 02:42 AM

Quote:

Originally Posted by bigDman

do you take a power yoga class or do you do it by yourself

It is a class at the Y I lift at - they have it 4-5x/week

brickt. · 03-23-2006, 10:17 AM

LOL, I can just imagine big ST doing yoga amongst a gang of skinnyfat, lycra-clad peeps.

Master Of Puppets · 03-23-2006, 11:50 AM

Quote:

Originally Posted by brickt.

LOL, I can just imagine big ST doing yoga amongst a gang of skinnyfat, lycra-clad peeps.

LMAO!!!

Nice work spy.

MOP

**spytech** · 03-23-2006, 02:35 PM

Quote:

Originally Posted by brickt.

LOL, I can just imagine big ST doing yoga amongst a gang of skinnyfat, lycra-clad peeps.

lol, this is what itd look like (cept I usually do yoga in shorts and a wife beater)

Practicing a past-vertical headstand the other night...

**spytech** · 03-23-2006, 06:26 PM

3/23: Maximum Effort – Seated Military Press

Seated Military Press: 95x8, 135x3, 155x3, 185x3, 205x1, 235x1, 320x1, 275x1, 275x1 (2min rests)

CG Bench: 225x7 (pain, abandoned)
Rope Pushdowns: 204x5, 204x7, 209x7, 214x7 (60s rests)

Underhand CG Pulldowns: 310x10, 288x12, 288x12 (60s rests)

Pec Flye Machine: 170x12, 180x12, 192x15 (60s rests)
Incline DB Flyes: 70x12, 80x12, 80x12 (60s rests)
Incline Cable Flyes: 70x12, 70x15, 70x15 (static holds at top of rom, slow negatives, 60s rests)

+ stretching

Comments: Painful session. Militaries aggravated my rear delt/trap connection point on my left side again – 2nd time in a row, so I may be taking a break from militaries for a while. Had to abandon cg bench, too much pain to do it effectively. Everything else went well – worked around the trap issue and was able to hit everything hard. Got a good chest workout with the flye movements.

**bigDman** · 03-23-2006, 07:32 PM

I cant knock yoga its really hard

brickt. · 03-23-2006, 10:59 PM

Quote:

Originally Posted by spytech

lol, this is what itd look like (cept I usually do yoga in shorts and a wife beater)

Practicing a past-vertical headstand the other night...

Holy shit!

The acrobatics of a 220 pound man!

**spytech** · 03-23-2006, 11:55 PM

**spytech** · 03-24-2006, 06:24 PM

3/24: Dynamic Effort – Squats

ATG Squat: 225x2, 225x10, 225x10, 225x10 (50% 1RM, 30s rests)
Parallel Wide Stance Squat: 225x12, 225x12 (30s rests)

High-stance Leg Press: 810x10, 900x10, 1060x10 (60s rests)

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

Incline DB Curls: 50x12, 60x12, 60x12 (60s rests)

+ stretching

Comments: Good session, squats felt pretty good. Did not feel like doing 12 sets of 2, takes too long, so I did a few high rep explosive sets. It was nice to get under the leg press again. No shrugs today so my left trap/shoulder can heal up. Next week I go to lower volume for the week (as I do every 4th week).

brickt. · 03-24-2006, 11:12 PM

Thought I might post this here, as you're one of the people who inspired me to do WS type training.

These are the exercises I'm starting this nxt week:

ME UP
Suspended Bench
Arnold Press
Machine Row
Rope Pushdown
Cable Curls

DE LOW
Deadlift
Front Squat
SLDL
Hypers
Abs

DE UP
Suspended Bench
Rack Lockout
Pulldowns
Throat Pull
DB Curl

ME LOW
Deadlift
DB Split Squat
Pullthroughs
Hypers or Rackpulls if lower back is fine
Abs

**spytech** · 03-25-2006, 04:56 AM

Quote:

Originally Posted by brickt.

Thought I might post this here, as you're one of the people who inspired me to do WS type training.

These are the exercises I'm starting this nxt week:

ME UP
Suspended Bench
Arnold Press
Machine Row
Rope Pushdown
Cable Curls

DE LOW
Deadlift
Front Squat
SLDL
Hypers
Abs

DE UP
Suspended Bench
Rack Lockout
Pulldowns
Throat Pull
DB Curl

ME LOW
Deadlift
DB Split Squat
Pullthroughs
Hypers or Rackpulls if lower back is fine
Abs

That is alot of lowerback work - you are not going to be able to go heavy on sldls, AND do ME deads in the same week - not to mention the other lower back work. You might be able to do it for a while, but your core will overtrain quickly. I would stick to one pulling movement a week, and MAYBE a light pulling movement on your DE day.

brickt. · 03-25-2006, 09:44 AM

Thanks for the advice, ST.

I was thinking the same thing, but I was planning on changing all big movements every two weeks to avoid burning out. I might have to drop SLDL (actually Romanian DL, just made a mistake) and chuck in a less intense ham movement. I'll sleep on it :nosthumbs

Quick edit: I also could keep the RDL, and drop the Hypers from that same day.

Anyway, thanks.

**Ikaika** · 03-25-2006, 06:48 PM

Quote:

Originally Posted by Ikaika

I'm on my 7th week of your program, and thus far I'm digging it. Following the 4th(overload) week, I got sick and have yet to really recover...strength and endurance are basically gone, so I'm pretty frustrated. At the end of week 4 I noted a marked increase in back width and tricep size. Like, wow. Aaaaaand then I got sick and am back to square one. I really wonder how much I would have grown if I had stayed healthy, cuz my training buddies(one of whom is my little brother) are growing like weeds. Damnit. Sinus infections are awful

I've finally conquered my illness and since posting this about a week ago have put on about 7 pounds. We just banged out our overload week and every day I noticed I looked bigger in the mirror. I give Phase 1 of your program several dozen thumbs up. Phase 2 starts Monday and looks very scary.

03-22-2006, 09:00 AM	#631
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	lol thanks B __________________ 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

03-23-2006, 01:04 AM	#632
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	3/22: Power Yoga Power yoga - 60 minutes. Comments: First power yoga class for me in a few weeks - and I kicked its ass. The planche/headstand core exercises I have been doing after workouts the last few weeks must have helped my core strength. All the core intensive movements were pretty easy - nothing was really too difficult tonite - and I did not struggle with anything. __________________ 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

03-23-2006, 10:17 AM	#635
brickt. Amateur Join Date: Nov 2005 Location: Australia Posts: 74 Recipes: 0 Rep Power: 4	LOL, I can just imagine big ST doing yoga amongst a gang of skinnyfat, lycra-clad peeps. __________________ Success through Self-Loathing

03-23-2006, 06:26 PM	#638
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	3/23: Maximum Effort – Seated Military Press Seated Military Press: 95x8, 135x3, 155x3, 185x3, 205x1, 235x1, 320x1, 275x1, 275x1 (2min rests) CG Bench: 225x7 (pain, abandoned) Rope Pushdowns: 204x5, 204x7, 209x7, 214x7 (60s rests) Underhand CG Pulldowns: 310x10, 288x12, 288x12 (60s rests) Pec Flye Machine: 170x12, 180x12, 192x15 (60s rests) Incline DB Flyes: 70x12, 80x12, 80x12 (60s rests) Incline Cable Flyes: 70x12, 70x15, 70x15 (static holds at top of rom, slow negatives, 60s rests) + stretching Comments: Painful session. Militaries aggravated my rear delt/trap connection point on my left side again – 2nd time in a row, so I may be taking a break from militaries for a while. Had to abandon cg bench, too much pain to do it effectively. Everything else went well – worked around the trap issue and was able to hit everything hard. Got a good chest workout with the flye movements. __________________ 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

03-23-2006, 11:55 PM	#641
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	lol __________________ 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

03-24-2006, 06:24 PM	#642
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	3/24: Dynamic Effort – Squats ATG Squat: 225x2, 225x10, 225x10, 225x10 (50% 1RM, 30s rests) Parallel Wide Stance Squat: 225x12, 225x12 (30s rests) High-stance Leg Press: 810x10, 900x10, 1060x10 (60s rests) Olympic Good Mornings: 225x12, 225x12, 225x12 (60s rests) Incline DB Curls: 50x12, 60x12, 60x12 (60s rests) + stretching Comments: Good session, squats felt pretty good. Did not feel like doing 12 sets of 2, takes too long, so I did a few high rep explosive sets. It was nice to get under the leg press again. No shrugs today so my left trap/shoulder can heal up. Next week I go to lower volume for the week (as I do every 4th week). __________________ 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

03-24-2006, 11:12 PM	#643
brickt. Amateur Join Date: Nov 2005 Location: Australia Posts: 74 Recipes: 0 Rep Power: 4	Thought I might post this here, as you're one of the people who inspired me to do WS type training. These are the exercises I'm starting this nxt week: ME UP Suspended Bench Arnold Press Machine Row Rope Pushdown Cable Curls DE LOW Deadlift Front Squat SLDL Hypers Abs DE UP Suspended Bench Rack Lockout Pulldowns Throat Pull DB Curl ME LOW Deadlift DB Split Squat Pullthroughs Hypers or Rackpulls if lower back is fine Abs __________________ Success through Self-Loathing

03-25-2006, 09:44 AM	#645
brickt. Amateur Join Date: Nov 2005 Location: Australia Posts: 74 Recipes: 0 Rep Power: 4	Thanks for the advice, ST. I was thinking the same thing, but I was planning on changing all big movements every two weeks to avoid burning out. I might have to drop SLDL (actually Romanian DL, just made a mistake) and chuck in a less intense ham movement. I'll sleep on it :nosthumbs Quick edit: I also could keep the RDL, and drop the Hypers from that same day. Anyway, thanks. __________________ Success through Self-Loathing Last edited by brickt. : 03-25-2006 at 10:05 AM.

03-26-2006, 02:53 AM	#647
spytech Getting Stronger Join Date: May 2005