Spytech's INTENSE workout journal - Page 3

**spytech** · 06-11-2005, 07:18 PM

6/11/05: A1-Back Thickness, Back Width, Biceps, Forearms

Deadlifts: 225x4, 315x3, 405x1, 455x1, 505x1
Shoulder-width pulldowns: 252x9-4-3 (LT: na)
Hammer Chins: bw+110x8-4-2-90x4-45x7-bwx7 (LT: bw+110x17)
DB Shrugs: 100x8, 100x50

Cable Curls: 190x9-4-3 (LT: 185x22)
Hammer Curls: 100x20 (LT: 100x18)
Concentration Curls: 50x10 (LT: 55x4)

+ extreme stretching

Comments: Insane workout. Despite my extremely sore hamstrings, calves, and lower back from my debilitating SLDL's on Thursday I decided to attack deadlifts for the first time in over 2 months. Finally broke 500 on a very tough single. My hamstrings were searing with pain (in that good way). Chins were extremely tough (weighed 206.5 last night) so I fried them with a killer rest-paused drop set. Love the shoulder width, palms in pulldowns. Heart rate was well over 180bpm as I was doing extreme stretching, who needs cardio

**Sholiz** · 06-11-2005, 07:29 PM

That's a BBIIGG deadlift!!! I take it you work up and into heavy singles instead of DC's warmup - x8 - x4?

**spytech** · 06-11-2005, 07:33 PM

Quote:

Originally Posted by Sholiz

That's a BBIIGG deadlift!!! I take it you work up and into heavy singles instead of DC's warmup - x8 - x4?

Yeah, deadlifts are one exercise I do not really use for bb'ing aspects, I just do them to see where my strength is at on them. I do the x8 x4 thing on rack deads, since that is -the- back builder.

Flowsybaby · 06-11-2005, 07:33 PM

That indeed is a great deadlift. Good job hitting the great Pr even after not doing deadlifts in a couple of monthes. Great strong work out all around.

**spytech** · 06-11-2005, 07:34 PM

Quote:

Originally Posted by Flowsybaby

That indeed is a great deadlift. Good job hitting the great Pr even after not doing deadlifts in a couple of monthes. Great strong work out all around.

Thanks. I am thinking of working on deads consistently to see if I can pull 600 sometime in the next year or two.

**spytech** · 06-13-2005, 09:20 PM

6/13/05: B1-Chest, Shoulders, Triceps

Smith Machine Incline: 305x7-2 (LT: 300x13 RP)
Incline DB: 100x20 (LT: 100x22)
Incline DB Flyes: 75x12-4 (LT: 70x16RP)

Front Laterals (strict): 60x11, 70x5 (LT: 55x8)
Single Side Laterals: 85x7

Smith Reverse Close Grip Bench: 245x11-4-3 (LT: 235x20RP)
V-Bar Pushdowns: 185x20-192x6-4 (LT: 180x26RP)

+ extreme stretching

Comments: Great workout. Incline strength just was not as its best today. Flyes felt really strong. Shoulders felt phenomenal, as did my tris. New dumbells will be delivered this week, so might get a workout with them this week still. The smith machine and squat racks here are really narrow, so hard to rig the powerhooks up properly without banging the db's against the side of the rack. Should be Ok though. Going to start with the 110's and work my way back up, been a while since Ive touched heavy db's

Flowsybaby · 06-13-2005, 10:03 PM

Great job on all the PR's. Hope you get your incline strength will come back to normal. Still your lifts crush mine. Great job.

Master Of Puppets · 06-13-2005, 10:37 PM

Haha! It's cool seeing huge people's numbers. You could easily bench press me if you wanted to.

Nice PR's

MOP

**spytech** · 06-14-2005, 12:54 AM

Quote:

Originally Posted by Flowsybaby

Great job on all the PR's. Hope you get your incline strength will come back to normal. Still your lifts crush mine. Great job.

Thanks

Either my incline strength is plateauing out, or I just did not sleep well enough last night. Next chest workout is friday, we will see then

Quote:

Originally Posted by Master Of Puppets

Haha! It's cool seeing huge people's numbers. You could easily bench press me if you wanted to.

Nice PR's

MOP

haha, thanks MOP.

**spytech** · 06-14-2005, 09:43 PM

6/14/05: C2-Legs

BB Hack Squats: 225x12, 315x12, 405x8 (LT: na)
DC Style Leg Press (top half of foot off top of platform): 1100x11-8-4 (LT: 1010x20RP)
Leg Press 20reps o'fun: 920x20 (LT: 920x21)
Leg Press Calf Press: 560x12 (5sec pauses), 560x20 (LT: 560x8)

+ extreme stretching

Comments: Killer workout. Tried BB Hacks from the floor - really weird feeling. Worked up to an easy 405x8, then stopped - they put too much strain on my lower back due to the awkward rom. Leg press felt really strong, stopped a few reps shy of failure on the 20 reps of fun - do not want the 'kick to the back of the head' pain to come back. Calves were painful. My headphones broke again, 2nd pair in 2 months, pieces of crap.

Flowsybaby · 06-14-2005, 10:50 PM

Great workout out again. How did you break your headphones? Also on the hack squats from the ground did they put some ridiculous pressure on your knees?

DarkFalcon · 06-14-2005, 10:54 PM

Spy just want you to know you inspire me to lift heavier. Reading your log makes me feel like a 12 year old girl..lol so I'm pushing myself to lift bigger. Thanks for the motivation.

**spytech** · 06-14-2005, 11:14 PM

Quote:

Originally Posted by Flowsybaby

Great workout out again. How did you break your headphones? Also on the hack squats from the ground did they put some ridiculous pressure on your knees?

They just stopped working - I always use the earbud style so I guess the wires just get loose from being jostled around while lifting, cardio, etc.

Quote:

Originally Posted by DarkFalcon

Spy just want you to know you inspire me to lift heavier. Reading your log makes me feel like a 12 year old girl..lol so I'm pushing myself to lift bigger. Thanks for the motivation.

haha, glad I can motivate you DF. Knowing I motivate others keeps me even more motivated (how is that for circular logic).

**spytech** · 06-16-2005, 08:24 PM

6/16/05: A2-Back Thickness, Back Width, Biceps, Forearms

Preworkout Warmup: loading and unloading and setting up 1300lbs of db's.

Rack Deads(from below the knee, pin#4): 315x3, 405x3, 495x3, 545x3
Speed Deadlifts: 315x3, 315x3, 315x3, 315x8
CG Pulldowns: 288x9-4-3 (LT: 281x16RP)
Seated Rows: 288x9-5-3 (LT: 281x19RP)
Standing DB Shrugs: 150x50 (LT: 100x50)
DB Rows: 150x8 (LT: na)

Standing Alt. DB Curls: 65x12-5-3 (LT: 60x20RP)
Rev. EZ Curls: 95x15-6-5 (LT: 85x32RP)
BB Curls: 115x20 (LT: na)

+ extreme stretching

Comments: Incredibly brutal workout. Today was not the best day to start my fanatical deadlift training - rack deads were incredibly weak from my 'warmup', but I did the best I could despite that - kept way shy of failure, but I dont think I could have gone heavier today on them. As the workout progressed my back started to feel better though. Speed deads were done in between the other back sets, form was dead on and felt great. Had to put the 150's in their place right away with some shrugs and rows. Arms felt great. Guys coming in were giving the new dumbells weird looks.

**spytech** · 06-17-2005, 09:31 PM

6/17/05: B2-Chest, Shoulders, Triceps

Smith Machine Flat: 315x8-4-2 (LT: 305x18RP)
Flat DB: 120x4, 120x10, 120x10

Smith Machine Shoulder Press: 210x9-3-3 (LT: 205x19RP)
Standing Rear Laterals: 75x13 (LT: 70x12)
Lying Single Arm Side Laterals: 40x14 (LT: 30x18)

Behind-the-back Pushdowns: 314x13-6-5 (LT: 304x25RP)
Pushdowns: 214x6 (LT: 214x6)

+ extreme stretching

Comments: Fantastic sums up this workout. Flat bench went well - stopped a rep shy of failure on the first mini set. Shoulders felt really strong today, as did the triceps work. DUMBELLS! Oh how I missed using dumbells. Took a bit of time to find a way to get comfortable with the hooks in the smith machine - the 120x4 set I tried on a flat bench and kept banging the hooks on the bar so I stopped. They felt fantastic - but I can tell my stabilizers are a bit weak after not having done heavy db presses in a few months. 120's felt really light today, despite doing them after my flat bench work. Broke my 2nd pair of headphones this week - wires got snapped in two between the dumbells as I was doing standing rear laterals. Can someone say bluetooth mp3 player?

Ghosting · 06-17-2005, 11:13 PM

Jesus Spytech, you are a beast, in a good way of course, but holy crap.

A bowl of Wheaties every morning does wonders.

06-11-2005, 07:18 PM	#61
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	6/11/05: A1-Back Thickness, Back Width, Biceps, Forearms Deadlifts: 225x4, 315x3, 405x1, 455x1, 505x1 Shoulder-width pulldowns: 252x9-4-3 (LT: na) Hammer Chins: bw+110x8-4-2-90x4-45x7-bwx7 (LT: bw+110x17) DB Shrugs: 100x8, 100x50 Cable Curls: 190x9-4-3 (LT: 185x22) Hammer Curls: 100x20 (LT: 100x18) Concentration Curls: 50x10 (LT: 55x4) + extreme stretching Comments: Insane workout. Despite my extremely sore hamstrings, calves, and lower back from my debilitating SLDL's on Thursday I decided to attack deadlifts for the first time in over 2 months. Finally broke 500 on a very tough single. My hamstrings were searing with pain (in that good way). Chins were extremely tough (weighed 206.5 last night) so I fried them with a killer rest-paused drop set. Love the shoulder width, palms in pulldowns. Heart rate was well over 180bpm as I was doing extreme stretching, who needs cardio __________________ 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

06-11-2005, 07:29 PM	#62
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	That's a BBIIGG deadlift!!! I take it you work up and into heavy singles instead of DC's warmup - x8 - x4? __________________ You hear me before you see me, I got King Kong in the trunk

06-13-2005, 09:20 PM	#66
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	6/13/05: B1-Chest, Shoulders, Triceps Smith Machine Incline: 305x7-2 (LT: 300x13 RP) Incline DB: 100x20 (LT: 100x22) Incline DB Flyes: 75x12-4 (LT: 70x16RP) Front Laterals (strict): 60x11, 70x5 (LT: 55x8) Single Side Laterals: 85x7 Smith Reverse Close Grip Bench: 245x11-4-3 (LT: 235x20RP) V-Bar Pushdowns: 185x20-192x6-4 (LT: 180x26RP) + extreme stretching Comments: Great workout. Incline strength just was not as its best today. Flyes felt really strong. Shoulders felt phenomenal, as did my tris. New dumbells will be delivered this week, so might get a workout with them this week still. The smith machine and squat racks here are really narrow, so hard to rig the powerhooks up properly without banging the db's against the side of the rack. Should be Ok though. Going to start with the 110's and work my way back up, been a while since Ive touched heavy db's __________________ 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

06-13-2005, 10:37 PM	#68
Master Of Puppets Registered User Join Date: Apr 2005 Posts: 2,043 Recipes: 0 Rep Power: 47	Haha! It's cool seeing huge people's numbers. You could easily bench press me if you wanted to. Nice PR's MOP __________________ Trautman: How will you live, John? Rambo: Day by day. -Rambo: First Blood Part II

06-14-2005, 09:43 PM	#70
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	6/14/05: C2-Legs BB Hack Squats: 225x12, 315x12, 405x8 (LT: na) DC Style Leg Press (top half of foot off top of platform): 1100x11-8-4 (LT: 1010x20RP) Leg Press 20reps o'fun: 920x20 (LT: 920x21) Leg Press Calf Press: 560x12 (5sec pauses), 560x20 (LT: 560x8) + extreme stretching Comments: Killer workout. Tried BB Hacks from the floor - really weird feeling. Worked up to an easy 405x8, then stopped - they put too much strain on my lower back due to the awkward rom. Leg press felt really strong, stopped a few reps shy of failure on the 20 reps of fun - do not want the 'kick to the back of the head' pain to come back. Calves were painful. My headphones broke again, 2nd pair in 2 months, pieces of crap. __________________ 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

06-11-2005, 07:33 PM	#64
Flowsybaby Pro Stature Join Date: Apr 2005 Posts: 579 Recipes: 0 Rep Power: 9	That indeed is a great deadlift. Good job hitting the great Pr even after not doing deadlifts in a couple of monthes. Great strong work out all around.

06-13-2005, 10:03 PM	#67
Flowsybaby Pro Stature Join Date: Apr 2005 Posts: 579 Recipes: 0 Rep Power: 9	Great job on all the PR's. Hope you get your incline strength will come back to normal. Still your lifts crush mine. Great job.

06-14-2005, 10:50 PM	#71
Flowsybaby Pro Stature Join Date: Apr 2005 Posts: 579 Recipes: 0 Rep Power: 9	Great workout out again. How did you break your headphones? Also on the hack squats from the ground did they put some ridiculous pressure on your knees?

06-14-2005, 10:54 PM	#72
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Spy just want you to know you inspire me to lift heavier. Reading your log makes me feel like a 12 year old girl..lol so I'm pushing myself to lift bigger. Thanks for the motivation.

06-17-2005, 09:31 PM	#75
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	6/17/05: B2-Chest, Shoulders, Triceps Smith Machine Flat: 315x8-4-2 (LT: 305x18RP) Flat DB: 120x4, 120x10, 120x10 Smith Machine Shoulder Press: 210x9-3-3 (LT: 205x19RP) Standing Rear Laterals: 75x13 (LT: 70x12) Lying Single Arm Side Laterals: 40x14 (LT: 30x18) Behind-the-back Pushdowns: 314x13-6-5 (LT: 304x25RP) Pushdowns: 214x6 (LT: 214x6) + extreme stretching Comments: Fantastic sums up this workout. Flat bench went well - stopped a rep shy of failure on the first mini set. Shoulders felt really strong today, as did the triceps work. DUMBELLS! Oh how I missed using dumbells. Took a bit of time to find a way to get comfortable with the hooks in the smith machine - the 120x4 set I tried on a flat bench and kept banging the hooks on the bar so I stopped. They felt fantastic - but I can tell my stabilizers are a bit weak after not having done heavy db presses in a few months. 120's felt really light today, despite doing them after my flat bench work. Broke my 2nd pair of headphones this week - wires got snapped in two between the dumbells as I was doing standing rear laterals. Can someone say bluetooth mp3 player? __________________ 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

06-17-2005, 11:13 PM	#76
Ghosting IronMass Donator Join Date: Jun 2005 Posts: 1,801 Recipes: 0 Rep Power: 22	Jesus Spytech, you are a beast, in a good way of course, but holy crap. A bowl of Wheaties every morning does wonders. __________________ Robcardu is the Jesus of the 90s.

06-18-2005, 05:53 AM	#77
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37