Spytech's INTENSE workout journal - Page 23

**spytech** · 03-29-2006, 02:25 AM

Quote:

Originally Posted by brickt.

That kinda stuff is awesome. You'll lockout 525 next week and then go on to 530 :nosthumbs

Thanks B. I would have got 525 if I did it first in my normal stance, I only missed it due to the new stance :\

Next week I am aiming for 475x10 and maybe a 550x1 RDL (basically a normal deadlift, cept starting at the top instead of the floor)

**Fitnfirm** · 03-29-2006, 05:00 AM

Thats one cool avatar! Ive never seen one like that! Looky at those lats!!!!!!!!!!! You must be doing something right!!!!!!:nosthumbs

**BigZeke** · 03-29-2006, 05:39 AM

Quote:

Originally Posted by spytech

Thanks B. I would have got 525 if I did it first in my normal stance, I only missed it due to the new stance :\

Next week I am aiming for 475x10 and maybe a 550x1 RDL (basically a normal deadlift, cept starting at the top instead of the floor)

Romanian Deadlifts are just deads started off the rack? I was doing those for like 2 years and calling them normal deads :boink:

**spytech** · 03-29-2006, 05:53 AM

Quote:

Originally Posted by Fitnfirm

Thats one cool avatar! Ive never seen one like that! Looky at those lats!!!!!!!!!!! You must be doing something right!!!!!!:nosthumbs

Thanks F

Quote:

Originally Posted by BigZeke

Romanian Deadlifts are just deads started off the rack? I was doing those for like 2 years and calling them normal deads :boink:

Pretty much - except usually guys will stop at knees/upper-shin. Basically you unrack the weight and push your hips back - kind of like the top half of a deadlift in reverse. I call them RDL's because I really do not have another name for what I will do - which is essentially starting a deadlift from the top of the movement instead of at the bottom. Same rom, etc, just different start point. RDL's are the closest thing to this, as some guys goto floor level with their RDLs.

**spytech** · 03-30-2006, 07:58 PM

3/30: Maximum Effort – Incline Bench Press

Incline Bench Press: 135x12, 155x6, 205x3, 225x3, 295x3, 295x3, 225x12, 225x13 (2min rests)

Reverse Pushdowns: 180x7, 192x7, 204x7 (60s rests)

DB Rows: 120x12, 130x12 (60s rests)

Flat Cable Flyes: 70x12, 70x12 (60s rests)
Incline Cable Flyes: 70x15, 70x15, 70x15 (pauses at top of rom, 60s rests)

+ stretching

Comments: Enjoyable workout. My left shoulder was still hurting too much to do the 315-325 triples that I wanted to today, 295 felt heavy (and hurt) enough, so I stuck with those. Triceps felt really strong, rows were a nice easy stretch for the back, and the cable flyes really hit my pecs hard. Cable flyes are still #1 in my book for chest.

**spytech** · 03-31-2006, 08:25 PM

3/31: Maximum Effort – Squats 8rm

ATG Squat: 135x12, 225x10, 315x8, 325x8 (rest as needed)

High-stance Leg Press: 810x12, 990x12, 1060x12, 1150x10 (60s rests)

DB Shrugs: 150x20, 150x20 (60s rests, 3-4s static holds at top of rom)

Standing DB Curls: 70x12, 65x10, 55x8 (60s rests)

+ stretching + abs (various planche and headstand movements)

Comments: Good workout. My back was still pretty sore from Tuesday, and it stiffened up a bit during my squat warm-ups, but I managed to get the 315x8 that I wanted, plus 325x8 afterwards. Had room for more on 325, but I did not want to push my back any more. Leg press was smooth – really deep ROM to make up for the light weights. Curls were hard and DB shrugs felt great. BTW, Cherry Limeade Xpand + Watermelon Xtend = crazy delicious, but then again I like the taste of Cherry Nyquil.

**NewSpawn** · 04-01-2006, 02:38 AM

great workouts spy.....keep up the good work man.

**spytech** · 04-01-2006, 03:30 AM

Thanks N

mivi320 · 04-01-2006, 03:44 AM

woah, forgot i was a member here...

good workouts nathan :nosthumbs

**spytech** · 04-01-2006, 08:57 AM

lol thanks miv

**spytech** · 04-03-2006, 08:54 PM

4/3: Dynamic Effort – Decline Bench Press

Decline Bench: 210x10, 210x10, 210x10, 210x10 (55% 1RM, 30s rests)

Single Arm Cable Pushdowns: 96x12, 96x12, 96x10 (60s rests)
Reverse Pushdowns: 180x12, 180x12, 180x15 (60s rests)

WG Pulldowns: 252x12, 252x12, 252x12 (60s rests)

Flat Cable Flyes: 120x2, 100x5, 100x7 (rest as needed)
Pec Flye Machine: 170x15

+ stretching

Comments: Nice, fast session. Shoulder is feeling a little better, but was still achy during presses.

**spytech** · 04-04-2006, 08:38 PM

4/4: Maximum Effort – Deadlift 10rm

Deadlifts (rest as needed):
135x12
225x10
315x3
405x1
475x10
475x5(sumo)
405x10
405x5(sumo)

Yates Rows (overhand grip): 330x4, 315x4, 315x4 (rest as needed)

Incline DB Curls: 70x4, 70x3, 70x4 (rest as needed)

Lying Leg Curls: 160x6, 160x4, 150x6 (60s rests)

+ stretching + abs (various planche and headstand movements)

Comments: Incredible session. I was left totally drained after deads, but managed to nail some strong Yates rows and curls. 475 did not feel too heavy, but the last 3 reps were brutal.

A_N_91 · 04-04-2006, 08:53 PM

Nice deadlift!! That much weight for 10 reps is just sick.

BTW, what are Yates Rows?

**spytech** · 04-04-2006, 08:57 PM

Quote:

Originally Posted by A_N_91

Nice deadlift!! That much weight for 10 reps is just sick.

BTW, what are Yates Rows?

Thanks A

Yates rows - you stand almost upright - about a 20-30 degree bend at the hips, and you pull from your knee to your waist - takes all the stress off your lower back, while still hitting your upper back hard.

A_N_91 · 04-04-2006, 10:52 PM

Like what Ronnie does in the Unbelieveable??

**BigZeke** · 04-04-2006, 11:54 PM

Quote:

Originally Posted by A_N_91

BTW, what are Yates Rows?

03-30-2006, 07:58 PM	#665
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	3/30: Maximum Effort – Incline Bench Press Incline Bench Press: 135x12, 155x6, 205x3, 225x3, 295x3, 295x3, 225x12, 225x13 (2min rests) Reverse Pushdowns: 180x7, 192x7, 204x7 (60s rests) DB Rows: 120x12, 130x12 (60s rests) Flat Cable Flyes: 70x12, 70x12 (60s rests) Incline Cable Flyes: 70x15, 70x15, 70x15 (pauses at top of rom, 60s rests) + stretching Comments: Enjoyable workout. My left shoulder was still hurting too much to do the 315-325 triples that I wanted to today, 295 felt heavy (and hurt) enough, so I stuck with those. Triceps felt really strong, rows were a nice easy stretch for the back, and the cable flyes really hit my pecs hard. Cable flyes are still #1 in my book for chest. __________________ 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

03-31-2006, 08:25 PM	#666
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	3/31: Maximum Effort – Squats 8rm ATG Squat: 135x12, 225x10, 315x8, 325x8 (rest as needed) High-stance Leg Press: 810x12, 990x12, 1060x12, 1150x10 (60s rests) DB Shrugs: 150x20, 150x20 (60s rests, 3-4s static holds at top of rom) Standing DB Curls: 70x12, 65x10, 55x8 (60s rests) + stretching + abs (various planche and headstand movements) Comments: Good workout. My back was still pretty sore from Tuesday, and it stiffened up a bit during my squat warm-ups, but I managed to get the 315x8 that I wanted, plus 325x8 afterwards. Had room for more on 325, but I did not want to push my back any more. Leg press was smooth – really deep ROM to make up for the light weights. Curls were hard and DB shrugs felt great. BTW, Cherry Limeade Xpand + Watermelon Xtend = crazy delicious, but then again I like the taste of Cherry Nyquil. __________________ 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

04-01-2006, 03:30 AM	#668
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Thanks N __________________ 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

04-01-2006, 03:44 AM	#669
mivi320 Amateur Join Date: Mar 2005 Location: Alabama Posts: 88 Recipes: 0 Rep Power: 9	woah, forgot i was a member here... good workouts nathan :nosthumbs __________________ "Bodybuilding is a martathon, not a sprint."

04-01-2006, 08:57 AM	#670
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	lol thanks miv __________________ 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

03-29-2006, 05:00 AM	#662
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,821 Recipes: 0 Rep Power: 47	Thats one cool avatar! Ive never seen one like that! Looky at those lats!!!!!!!!!!! You must be doing something right!!!!!!:nosthumbs

04-01-2006, 02:38 AM	#667
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	great workouts spy.....keep up the good work man.

04-03-2006, 08:54 PM	#671
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	4/3: Dynamic Effort – Decline Bench Press Decline Bench: 210x10, 210x10, 210x10, 210x10 (55% 1RM, 30s rests) Single Arm Cable Pushdowns: 96x12, 96x12, 96x10 (60s rests) Reverse Pushdowns: 180x12, 180x12, 180x15 (60s rests) WG Pulldowns: 252x12, 252x12, 252x12 (60s rests) Flat Cable Flyes: 120x2, 100x5, 100x7 (rest as needed) Pec Flye Machine: 170x15 + stretching Comments: Nice, fast session. Shoulder is feeling a little better, but was still achy during presses. __________________ 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

04-04-2006, 08:38 PM	#672
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	4/4: Maximum Effort – Deadlift 10rm Deadlifts (rest as needed): 135x12 225x10 315x3 405x1 475x10 475x5(sumo) 405x10 405x5(sumo) Yates Rows (overhand grip): 330x4, 315x4, 315x4 (rest as needed) Incline DB Curls: 70x4, 70x3, 70x4 (rest as needed) Lying Leg Curls: 160x6, 160x4, 150x6 (60s rests) + stretching + abs (various planche and headstand movements) Comments: Incredible session. I was left totally drained after deads, but managed to nail some strong Yates rows and curls. 475 did not feel too heavy, but the last 3 reps were brutal. __________________ 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

04-04-2006, 08:53 PM	#673
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Nice deadlift!! That much weight for 10 reps is just sick. BTW, what are Yates Rows?

04-04-2006, 10:52 PM	#675
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Like what Ronnie does in the Unbelieveable??

04-05-2006, 02:05 AM	#677
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37