Spytech's INTENSE workout journal - Page 24

**krzna** · 04-13-2006, 01:46 AM

Hell yates rows are the shizzy! good stuff bro, guess u love that feeling when u stretch just after u r done, the pump is superb!

Great lifts! Its good to see you growing stronger by the day!

**spytech** · 04-13-2006, 04:47 AM

Quote:

Originally Posted by krzna

Hell yates rows are the shizzy! good stuff bro, guess u love that feeling when u stretch just after u r done, the pump is superb!

Great lifts! Its good to see you growing stronger by the day!

Thanks K, appreciate you reading

**spytech** · 04-13-2006, 08:02 PM

4/13: Maximum Effort – Incline Bench Press 3rm

Incline Bench Press: 135x12, 155x6, 205x3, 235x3, 315x3, 295x3, 295x3, 225x6 (rest as needed)

Smith Reverse CG Bench: 215x5, 235x5, 265x5, 285x4 (rest as needed)

DB Rows: 160x12, 170x12, 150x12 (60s rests)

Flat Cable Flyes: 90x12, 90x12, 90x12 (60s rests)
Incline Cable Flyes: 90x12, 90x12, 90x12 (60s rests)
Pec Flye Machine (ran the stack): 170x10-160x10-150x10-140x8-130x8-120x8-110x8-100x8-90x8-80x8-70x8-60x8-50x10-40x10-30x10-20x10 (16 drops, 142 reps)

+ stretching

Comments: Great session. No shoulder pains on incline, but I decided to just push hard enough to match my current 3rm. Probably was good for 325x3 today. Reverse CGB on the smith was awesome – really destroys the tris, big PR there. DB Rows were intense – on the last set I paused each rep at the top for some extra TUT. Cable flyes were tough, but productive – then I ran the stack on the pec flye machine which produced a crazy pump in my front delts and upper chest – awesome.

Trick D · 04-13-2006, 08:50 PM

Good job man, insane weight on incline!

**spytech** · 04-13-2006, 09:05 PM

Quote:

Originally Posted by Trick D

Good job man, insane weight on incline!

Thanks TD

**spytech** · 04-14-2006, 07:18 PM

4/14: Maximum Effort – Squats 8rm
Squats (shoulder width stance to box almost atg): 135x12, 185x6, 225x3, 335x10, 345x8 (rest as needed)

Rack GM’s: 185x10, 185x10, 185x10 (60s rests)

Shrugs: 405x8, 495x6, 545x4 (60s rests)

One Legged DB Squats: 80s x5, 80s x5, 80s x5 (rest as needed)

Single Arm Cable Curls: 80x12, 90x12, 90x12 (60s rests)

+ stretching

Comments: Very exhausting workout. Did my squats off a box that is almost ATG, but high enough where it doesn’t hurt my calves. These were pretty hard – even though it is touch and go it still makes me lose a little tension at the bottom and I have to use more flex to get off the bottom instead of the usual momentum change/bounce that I can use with atg squats. 345 wasn’t too hard weight wise, but I just about passed out – not used to these high rep squat sets yet. Rack GM’s were light, but still really hit the back hard due to having to reset each rep at the bottom. Shrugs were easy and db squats were painful (in a good way). Cable curls were strong.

**powerman2000** · 04-14-2006, 07:27 PM

Quote:

Originally Posted by spytech

[b] – not used to these high rep squat sets yet.

I know the feeling.

Try and do squats for sets of 12 reps and only 30 sec rest intervals btwn 4 sets.

**spytech** · 04-14-2006, 08:29 PM

Quote:

Originally Posted by powerman2000

I know the feeling.

Try and do squats for sets of 12 reps and only 30 sec rest intervals btwn 4 sets.

lol. I think it is a matter of getting my breathing down proper - I think I was holding my breath too much on the 345 set - that and my belt was probably too tight - could not get a good deep breath at all. The 335x10 set before barely had me out of breath. I did that without the belt, but my lowerback was still too fatigued from tuesday's deads to risk going beltless on the 345 set.

Damn I hate belts, lol.

**powerman2000** · 04-14-2006, 09:17 PM

Quote:

Originally Posted by spytech

lol. I think it is a matter of getting my breathing down proper - I think I was holding my breath too much on the 345 set - that and my belt was probably too tight - could not get a good deep breath at all. The 335x10 set before barely had me out of breath. I did that without the belt, but my lowerback was still too fatigued from tuesday's deads to risk going beltless on the 345 set.

Damn I hate belts, lol.

I remember once putting on a PL suit that was so tight it was restricting my ability to breathe. I chose to go up to the next size before my meet.

**spytech** · 04-14-2006, 11:36 PM

Quote:

Originally Posted by powerman2000

I remember once putting on a PL suit that was so tight it was restricting my ability to breathe. I chose to go up to the next size before my meet.

lol, i have no idea what a suit feels like, but if it feels like kneewraps, except over your entire body, I can imagine how much that would suck.

**BigZeke** · 04-15-2006, 12:23 AM

Quote:

Originally Posted by spytech

Damn I hate belts, lol.

Same, that's why I haven't used one in over a year :crazy1:

**spytech** · 04-15-2006, 12:25 AM

Quote:

Originally Posted by BigZeke

Same, that's why I haven't used one in over a year :crazy1:

The only time I allow myself to use one is when im either doing heavy wide stance parallel squats with 500+, or if my back is really tired out and I have some squatting to do and I dont want to have to worry about stability/core issues. I tried doing deads with a belt a few times and that just doesnt work for me.

**spytech** · 04-17-2006, 09:07 PM

4/17: Dynamic Effort – Decline Bench Press

Decline Bench: 230x10, 230x10, 230x10, 230x10 (60% 1RM, 60s rests)

Smith Seated Military: 195x5, 265x3, 295x3, 285x3 (rest as needed)

Flat Tate Presses: 55x12, 65x12, 65x12-40x12(60s rests)
Single Arm Cable Pushdowns: 106x12, 84x12, 84x12 (60s rests)

WG Pullups: bw+25 x12, bw+25 x12, bw+25 x15 (60s rests)

Pec Flye Machine: 195x12, 195x12, 195x12 (60s rests)

+ stretching

Comments: Another workout, another bunch of PR’s. Tons of strength and energy today, coasted through this workout like it was a deload. Declines, very fast and powerful. Miltaries, strong. The rest was textbook.

**spytech** · 04-18-2006, 08:18 PM

4/18: Maximum Effort – Deadlift 10rm

Deadlifts (rest as needed):
135x12
225x6
315x3
405x3
485x10
405x1
405x1(sumo)
405x1
405x1(sumo)

Seated Cable Rows: 327x3, 342x5, 347x3 (rest as needed)

EZ Curls: 175x5, 180x3, 180x4 (rest as needed)

One Legged DB Squats: 90s x5, 90s x5, 90s x5 (rest as needed)

More Deadlifts (4” off floor, 60s rests):
225x1
315x1
405x1
455x1

+ stretching + abs

Comments: What a brutal, brutal workout. 485x10 felt about as difficult as 475x10 did 2 weeks ago (that’s good). The last 2 reps were hellish. This set left me incapacitated for a good 10minutes, after which I did a few singles. By the time I got to rows I had got my second wind and felt unstoppable. Powered out the rows, curls, and one legged squats in PR fashion and decided to do some more deadlifts from 4” off the floor to finish off my back a little bit more.

04-13-2006, 01:46 AM	#691
krzna Dogg Crappin Join Date: Jun 2005 Location: Olangapo-Zambales,Philipines Posts: 1,632 Recipes: 0 Rep Power: 51	Hell yates rows are the shizzy! good stuff bro, guess u love that feeling when u stretch just after u r done, the pump is superb! Great lifts! Its good to see you growing stronger by the day! __________________ *DIET DEDICATION DP** www.surpassgenetics.com www.offshorebodybuilding.com www.thevipboard.com Team Beast Breeder colossus@beastbreeder.com

04-13-2006, 08:02 PM	#693
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	4/13: Maximum Effort – Incline Bench Press 3rm Incline Bench Press: 135x12, 155x6, 205x3, 235x3, 315x3, 295x3, 295x3, 225x6 (rest as needed) Smith Reverse CG Bench: 215x5, 235x5, 265x5, 285x4 (rest as needed) DB Rows: 160x12, 170x12, 150x12 (60s rests) Flat Cable Flyes: 90x12, 90x12, 90x12 (60s rests) Incline Cable Flyes: 90x12, 90x12, 90x12 (60s rests) Pec Flye Machine (ran the stack): 170x10-160x10-150x10-140x8-130x8-120x8-110x8-100x8-90x8-80x8-70x8-60x8-50x10-40x10-30x10-20x10 (16 drops, 142 reps) + stretching Comments: Great session. No shoulder pains on incline, but I decided to just push hard enough to match my current 3rm. Probably was good for 325x3 today. Reverse CGB on the smith was awesome – really destroys the tris, big PR there. DB Rows were intense – on the last set I paused each rep at the top for some extra TUT. Cable flyes were tough, but productive – then I ran the stack on the pec flye machine which produced a crazy pump in my front delts and upper chest – awesome. __________________ 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

04-14-2006, 07:18 PM	#696
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	4/14: Maximum Effort – Squats 8rm Squats (shoulder width stance to box almost atg): 135x12, 185x6, 225x3, 335x10, 345x8 (rest as needed) Rack GM’s: 185x10, 185x10, 185x10 (60s rests) Shrugs: 405x8, 495x6, 545x4 (60s rests) One Legged DB Squats: 80s x5, 80s x5, 80s x5 (rest as needed) Single Arm Cable Curls: 80x12, 90x12, 90x12 (60s rests) + stretching Comments: Very exhausting workout. Did my squats off a box that is almost ATG, but high enough where it doesn’t hurt my calves. These were pretty hard – even though it is touch and go it still makes me lose a little tension at the bottom and I have to use more flex to get off the bottom instead of the usual momentum change/bounce that I can use with atg squats. 345 wasn’t too hard weight wise, but I just about passed out – not used to these high rep squat sets yet. Rack GM’s were light, but still really hit the back hard due to having to reset each rep at the bottom. Shrugs were easy and db squats were painful (in a good way). Cable curls were strong. __________________ 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

04-17-2006, 09:07 PM	#703
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	4/17: Dynamic Effort – Decline Bench Press Decline Bench: 230x10, 230x10, 230x10, 230x10 (60% 1RM, 60s rests) Smith Seated Military: 195x5, 265x3, 295x3, 285x3 (rest as needed) Flat Tate Presses: 55x12, 65x12, 65x12-40x12(60s rests) Single Arm Cable Pushdowns: 106x12, 84x12, 84x12 (60s rests) WG Pullups: bw+25 x12, bw+25 x12, bw+25 x15 (60s rests) Pec Flye Machine: 195x12, 195x12, 195x12 (60s rests) + stretching Comments: Another workout, another bunch of PR’s. Tons of strength and energy today, coasted through this workout like it was a deload. Declines, very fast and powerful. Miltaries, strong. The rest was textbook. __________________ 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

04-18-2006, 08:18 PM	#704
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	4/18: Maximum Effort – Deadlift 10rm Deadlifts (rest as needed): 135x12 225x6 315x3 405x3 485x10 405x1 405x1(sumo) 405x1 405x1(sumo) Seated Cable Rows: 327x3, 342x5, 347x3 (rest as needed) EZ Curls: 175x5, 180x3, 180x4 (rest as needed) One Legged DB Squats: 90s x5, 90s x5, 90s x5 (rest as needed) More Deadlifts (4” off floor, 60s rests): 225x1 315x1 405x1 455x1 + stretching + abs Comments: What a brutal, brutal workout. 485x10 felt about as difficult as 475x10 did 2 weeks ago (that’s good). The last 2 reps were hellish. This set left me incapacitated for a good 10minutes, after which I did a few singles. By the time I got to rows I had got my second wind and felt unstoppable. Powered out the rows, curls, and one legged squats in PR fashion and decided to do some more deadlifts from 4” off the floor to finish off my back a little bit more. __________________ 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 Last edited by spytech : 04-18-2006 at 09:05 PM.

04-19-2006, 01:53 AM	#705
NYCmitch25 Silver Member Join Date: Jul 2005 Location: New York Posts: 1,117 Recipes: 0 Rep Power: 52