Spytech's INTENSE workout journal - Page 30

**powerman2000** · 08-06-2006, 06:21 AM

Quote:

Originally Posted by spytech

FINE

My workouts from the last week are incoming...

Thanks bro, I think you might be surprised at how many ppl appreciate this.

**davtown** · 08-06-2006, 09:43 AM

I don't post very often in this thread, but I sure do pay attention to it. I'm sure there are many, many others that keep track of this thread, 99% of which probably don't post in this thread. Your dedication and work ethic are both marveling and inspiring, I would really appreciate you keeping up a log here

And thank you to powerman for your persuasive efforts

**powerman2000** · 08-06-2006, 09:51 AM

Quote:

Originally Posted by davtown

I don't post very often in this thread, but I sure do pay attention to it. I'm sure there are many, many others that keep track of this thread, 99% of which probably don't post in this thread. Your dedication and work ethic are both marveling and inspiring, I would really appreciate you keeping up a log here

And thank you to powerman for your persuasive efforts

Seeeeeee.

**spytech** · 08-07-2006, 09:15 PM

8/7: Decline Bench - DE

Good quick, low volume workout. My left upper pec feels really strained (maybe a slight pull) – felt pretty painful doing crossovers and flyes, so I only did one set of flyes and kept crossovers really light – going to have to take it easy on that pec for a while. Did not hamper my decline work though, which was cake. Strength levels seem to be back to normal.

Decline Bench (50-60% 1RM):
135x12
205x10
225x10
225x10
245x15+10 (15 bottom half partials + 10 full reps)

Incline Tate Presses:
60x12
60x15
60x15

Rope Pushdowns:
168x12
168x12
156x15

Hammer Chins:
bw+45x12
bw+45x12
bw+45x12

Wide-grip Chins:
bw x12
bw x12(thumbless grip)
bw x12(3 fingers)

Cable Crossovers:
80x12
60x20
60x20

Incline DB Flyes:
50x12

Seated Rear DB Laterals:
70x5
70x6
70x8

**spytech** · 08-08-2006, 08:03 PM

8/8: Deadlift - Sheiko ME

Tough, but solid workout. My hamstrings still aren’t quite up to par yet, and my deadlift form is really rusty still – too much back being used as a side-effect of my legs not being 100% yet. Happy with the 3 sets of 500 triples, though. They were tough as hell. Wide stance speed deads felt really comfortable – might start using this wide stance with heavier weights and see how it plays out – feels more natural, but I am weaker that wide right now. Sumo SLDLs were pretty easy. Everything else felt good.

Deadlifts (all reps deloaded):
135x12
225x4
275x4
335x4
390x3
440x3
500x3
500x3
500x3

Wide-stance Speed Deads (toes at plates, snatch grip):
315x1
315x3
315x3
315x3

Sumo SLDL (rom starting 1” below knee, legs almost locked):
315x5
405x5
455x5

Wide-grip Pulldowns superset with CG Pulldowns:
204x12(3 fingers)*204x12
204x12(thumbless, fingertips only)*204x12
204x12(thumbless, fingertips only)*204x12

Overhead Cable Curls superset with Standing Single arm Cable Curls: 80x12*80x12
80x12*80x12
80x12*80x12

**NewSpawn** · 08-09-2006, 03:08 AM

Fire it up spy......awesome job. glad to see ya postin.now i don't have to change my sig

lol...j/k

**bigDman** · 08-09-2006, 03:11 AM

Quote:

Originally Posted by davtown

I don't post very often in this thread, but I sure do pay attention to it. I'm sure there are many, many others that keep track of this thread, 99% of which probably don't post in this thread. Your dedication and work ethic are both marveling and inspiring, I would really appreciate you keeping up a log here

And thank you to powerman for your persuasive efforts

agreed:clapping:

**spytech** · 08-10-2006, 07:52 PM

8/10: Upper Body

Good workout. No declines today due to the pec issue, but I still hit everything else hard. Got a pair of Chuck Taylor All-Star lo-tops. Anxious to give them a whirl tomor for squats – I keep rolling over the sides of my current shoes when I pull/squat.

DB Pullovers:
50x12
70x12
90x12
110x12
110x12

Rev. CG Bench:
205x12

One Arm Cable Pushdowns:
70x15
90x12
100x10
110x8
120x6

Rope Pushdowns:
120x15
132x12
144x10
156x12
180x8

Cable Side Laterals:
50x12
50x12
50x15
50x12
50x12

Yates Rows (snatch grip):
135x5
225x5
245x5
265x5
265x5
265x5

OH BB Shrugs:
65x50
85x30
85x30

**spytech** · 08-11-2006, 10:38 PM

8/11: Squats – Sheiko ME

I think this was the official “I’m back” workout. Everything was right on today and I killed everything, despite my hams and lower back still being a tad fatigued from Tuesday’s deads. The new shoes really help my squatting. 475 was heavy, but I probably could have nailed 2-3 more sets of triples. RDLs were cake.

Squats (wide-stance, touch and go off // box):
135x20
225x5
265x5
315x4
370x3
420x3
475x3
475x3
475x3

ATG Squats:
315x3(5sec pause at bottom of each rep)
315x10

Romanian Deadlifts (starting point: 1” below kneecaps, legs almost locked):
135x12
315x12
405x12
515x12

Shrugs (5sec hold at top of each rep):
405x10
405x10

Overhead Cable Curls:
80x15
90x15
100x15
100x12

Standing DB Curls:
50x10
40x10

+ stretching

**spytech** · 08-14-2006, 08:49 PM

8/14: Upper

Solid workout. Still resting the pec, so no pressing today. Everything felt strong and went smooth. I like the finger grips I am using for the pulldowns and rows – really makes the back do a lot more work (as well as work grip strength). I wanted to get some pump into my chest so I did a crazy high rep set on flat db.

DB Pullovers:
50x12
70x12
90x12
110x10
120x10
130x8

Single Arm Cable Side Laterals:
50x10
70x5
70x5
60x6
50x10

Incline Tate Presses:
55x10
55x12

Single Arm Cable Pushdowns (no attachment):
50x15
70x15
80x12

Wide-grip Pulldowns:
228x12 (3 finger grip)
204x12 (4 finger grip)

Seated CG Cable Row:
252x10 (3 finger grip)
252x10 (4 finger grip)
252x10 (normal grip)

Flat DB Press:
50x75

**DJSTARER** · 08-14-2006, 10:12 PM

Quote:

Originally Posted by spytech

Flat DB Press:
50x75

what is that all about? Is that just 75 reps with 2 50 lbs dbs?

**spytech** · 08-14-2006, 10:39 PM

Quote:

Originally Posted by DJSTARER

what is that all about? Is that just 75 reps with 2 50 lbs dbs?

That would be it.

**spytech** · 08-15-2006, 10:33 PM

8/15: Deadlift - Sheiko ME Week 4

Great workout. I moved my sumo stance out to the plates today to see how that felt. More leg drive/hip strength is needed to get moving, but once its off the floor my back barely has to do anything to finish, as a result my back isn’t even fatigued in the least bit right now. Hamstrings were pretty sore to begin with, but all my 445 sets were smooth. Anxious to see how the briefs help this wider stance's pop off the floor. The elevated speed deads were incredibly fast. Tried cable ad/abduction movements to start strengthening my hips up more – boy were these brutal and beat my inner hamstrings and hips to a pulp. Apparently the ROM should only be about 12-24”, but I was bringing my leg up to waist level. I will drastically increase weight next time and go for the shorter rom. These are a keeper. Rows and curls were pleasant.

Deadlifts (all reps deloaded, toes at plates):
135x12
275x4
335x4
335x4
390x3
390x3
445x3
445x3
445x3
445x5

Elevated Speed Deads (toes at plates, snatch grip):
225x3
225x3
225x3
225x3
225x3

Standing Cable Adduction (bringing foot up to waist level):
30x5
30x5
40x8

Standing Cable Abduction (bringing foot up to waist level):
30x5
30x5
40x8

Standing Single Arm Cable Rows (no attachment, holding on to cable):
156x5
168x6
180x6
192x6

Standing DB Concentration Curls:
75x10
80x10

Seated DB Concentration Curls:
60x12
60x12

+ stretching + abs (weighted v-sit situps up to +55x12)

**spytech** · 08-17-2006, 10:43 PM

8/17: Upper

Nice session. Pullovers with 140 were tough, but felt great. Triceps were strong, OH shrugs felt good. I tried Pendlay rows for the first time – these feel really nice. Heavy pressing is still out of the question. Mike @ GPC said my briefs will ship in a few weeks. Surprisingly my back, glutes, and hams are not sore at all from Tuesday. Only a bit of tightness remains in my right ham/glute tie-in.

DB Pullovers:
70x5
90x5
110x5
130x5
140x5
110x8

Pendlay Rows:
135x5
175x5
195x5
205x5
225x5
235x5

One Arm Cable Pushdowns:
110x12
120x12
80x12
80x12
70x15

Rope Pushdowns:
180x6
180x6
168x6
156x6
156x6

OH BB Shrugs:
85x50
85x25
85x25

Flat DB Press:
60x30

+ stretching

A_N_91 · 08-18-2006, 05:47 PM

Who's this Spytech fella? Is the knew to the boards??

JK

I dont post a lot but i read it everytime i come on IM

LOL @ "just" 75 reps

08-06-2006, 09:43 AM	#872
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	I don't post very often in this thread, but I sure do pay attention to it. I'm sure there are many, many others that keep track of this thread, 99% of which probably don't post in this thread. Your dedication and work ethic are both marveling and inspiring, I would really appreciate you keeping up a log here And thank you to powerman for your persuasive efforts __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

08-07-2006, 09:15 PM	#874
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	8/7: Decline Bench - DE Good quick, low volume workout. My left upper pec feels really strained (maybe a slight pull) – felt pretty painful doing crossovers and flyes, so I only did one set of flyes and kept crossovers really light – going to have to take it easy on that pec for a while. Did not hamper my decline work though, which was cake. Strength levels seem to be back to normal. Decline Bench (50-60% 1RM): 135x12 205x10 225x10 225x10 245x15+10 (15 bottom half partials + 10 full reps) Incline Tate Presses: 60x12 60x15 60x15 Rope Pushdowns: 168x12 168x12 156x15 Hammer Chins: bw+45x12 bw+45x12 bw+45x12 Wide-grip Chins: bw x12 bw x12(thumbless grip) bw x12(3 fingers) Cable Crossovers: 80x12 60x20 60x20 Incline DB Flyes: 50x12 Seated Rear DB Laterals: 70x5 70x6 70x8 __________________ 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

08-08-2006, 08:03 PM	#875
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	8/8: Deadlift - Sheiko ME Tough, but solid workout. My hamstrings still aren’t quite up to par yet, and my deadlift form is really rusty still – too much back being used as a side-effect of my legs not being 100% yet. Happy with the 3 sets of 500 triples, though. They were tough as hell. Wide stance speed deads felt really comfortable – might start using this wide stance with heavier weights and see how it plays out – feels more natural, but I am weaker that wide right now. Sumo SLDLs were pretty easy. Everything else felt good. Deadlifts (all reps deloaded): 135x12 225x4 275x4 335x4 390x3 440x3 500x3 500x3 500x3 Wide-stance Speed Deads (toes at plates, snatch grip): 315x1 315x3 315x3 315x3 Sumo SLDL (rom starting 1” below knee, legs almost locked): 315x5 405x5 455x5 Wide-grip Pulldowns superset with CG Pulldowns: 204x12(3 fingers)204x12 204x12(thumbless, fingertips only)204x12 204x12(thumbless, fingertips only)204x12 Overhead Cable Curls superset with Standing Single arm Cable Curls: 80x1280x12 80x1280x12 80x1280x12 __________________ 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

08-10-2006, 07:52 PM	#878
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	8/10: Upper Body Good workout. No declines today due to the pec issue, but I still hit everything else hard. Got a pair of Chuck Taylor All-Star lo-tops. Anxious to give them a whirl tomor for squats – I keep rolling over the sides of my current shoes when I pull/squat. DB Pullovers: 50x12 70x12 90x12 110x12 110x12 Rev. CG Bench: 205x12 One Arm Cable Pushdowns: 70x15 90x12 100x10 110x8 120x6 Rope Pushdowns: 120x15 132x12 144x10 156x12 180x8 Cable Side Laterals: 50x12 50x12 50x15 50x12 50x12 Yates Rows (snatch grip): 135x5 225x5 245x5 265x5 265x5 265x5 OH BB Shrugs: 65x50 85x30 85x30 __________________ 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

08-11-2006, 10:38 PM	#879
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	8/11: Squats – Sheiko ME I think this was the official “I’m back” workout. Everything was right on today and I killed everything, despite my hams and lower back still being a tad fatigued from Tuesday’s deads. The new shoes really help my squatting. 475 was heavy, but I probably could have nailed 2-3 more sets of triples. RDLs were cake. Squats (wide-stance, touch and go off // box): 135x20 225x5 265x5 315x4 370x3 420x3 475x3 475x3 475x3 ATG Squats: 315x3(5sec pause at bottom of each rep) 315x10 Romanian Deadlifts (starting point: 1” below kneecaps, legs almost locked): 135x12 315x12 405x12 515x12 Shrugs (5sec hold at top of each rep): 405x10 405x10 Overhead Cable Curls: 80x15 90x15 100x15 100x12 Standing DB Curls: 50x10 40x10 + stretching __________________ 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

08-09-2006, 03:08 AM	#876
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	Fire it up spy......awesome job. glad to see ya postin.now i don't have to change my sig lol...j/k

08-14-2006, 08:49 PM	#880
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	8/14: Upper Solid workout. Still resting the pec, so no pressing today. Everything felt strong and went smooth. I like the finger grips I am using for the pulldowns and rows – really makes the back do a lot more work (as well as work grip strength). I wanted to get some pump into my chest so I did a crazy high rep set on flat db. DB Pullovers: 50x12 70x12 90x12 110x10 120x10 130x8 Single Arm Cable Side Laterals: 50x10 70x5 70x5 60x6 50x10 Incline Tate Presses: 55x10 55x12 Single Arm Cable Pushdowns (no attachment): 50x15 70x15 80x12 Wide-grip Pulldowns: 228x12 (3 finger grip) 204x12 (4 finger grip) Seated CG Cable Row: 252x10 (3 finger grip) 252x10 (4 finger grip) 252x10 (normal grip) Flat DB Press: 50x75 __________________ 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

08-15-2006, 10:33 PM	#883
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	8/15: Deadlift - Sheiko ME Week 4 Great workout. I moved my sumo stance out to the plates today to see how that felt. More leg drive/hip strength is needed to get moving, but once its off the floor my back barely has to do anything to finish, as a result my back isn’t even fatigued in the least bit right now. Hamstrings were pretty sore to begin with, but all my 445 sets were smooth. Anxious to see how the briefs help this wider stance's pop off the floor. The elevated speed deads were incredibly fast. Tried cable ad/abduction movements to start strengthening my hips up more – boy were these brutal and beat my inner hamstrings and hips to a pulp. Apparently the ROM should only be about 12-24”, but I was bringing my leg up to waist level. I will drastically increase weight next time and go for the shorter rom. These are a keeper. Rows and curls were pleasant. Deadlifts (all reps deloaded, toes at plates): 135x12 275x4 335x4 335x4 390x3 390x3 445x3 445x3 445x3 445x5 Elevated Speed Deads (toes at plates, snatch grip): 225x3 225x3 225x3 225x3 225x3 Standing Cable Adduction (bringing foot up to waist level): 30x5 30x5 40x8 Standing Cable Abduction (bringing foot up to waist level): 30x5 30x5 40x8 Standing Single Arm Cable Rows (no attachment, holding on to cable): 156x5 168x6 180x6 192x6 Standing DB Concentration Curls: 75x10 80x10 Seated DB Concentration Curls: 60x12 60x12 + stretching + abs (weighted v-sit situps up to +55x12) __________________ 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

08-17-2006, 10:43 PM	#884
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	8/17: Upper Nice session. Pullovers with 140 were tough, but felt great. Triceps were strong, OH shrugs felt good. I tried Pendlay rows for the first time – these feel really nice. Heavy pressing is still out of the question. Mike @ GPC said my briefs will ship in a few weeks. Surprisingly my back, glutes, and hams are not sore at all from Tuesday. Only a bit of tightness remains in my right ham/glute tie-in. DB Pullovers: 70x5 90x5 110x5 130x5 140x5 110x8 Pendlay Rows: 135x5 175x5 195x5 205x5 225x5 235x5 One Arm Cable Pushdowns: 110x12 120x12 80x12 80x12 70x15 Rope Pushdowns: 180x6 180x6 168x6 156x6 156x6 OH BB Shrugs: 85x50 85x25 85x25 Flat DB Press: 60x30 + stretching __________________ 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

08-18-2006, 05:47 PM	#885
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Who's this Spytech fella? Is the knew to the boards?? JK I dont post a lot but i read it everytime i come on IM LOL @ "just" 75 reps