Spytech's INTENSE workout journal - Page 31

**powerman2000** · 08-29-2006, 11:54 AM

Quote:

Originally Posted by spytech

Did some light chest work to try to get that tightness in the pec worked out.

What's up with the pec?

**spytech** · 08-29-2006, 06:22 PM

Quote:

Originally Posted by spirit3530

Hey spy congrats on reaching your 220lb goal "lean as hell"

Thanks man

Quote:

Originally Posted by powerman2000

What's up with the pec?

I pulled something in my left upper pec/delt connection point doing some exaggerated rom cable crossovers the first week of august. I cant really do any type of flye motion, or elbows flared pressing without it hurting - ie: there is not much I can do for chest right now. I am just slowly adding light weight work to it to try to work it out.

**spytech** · 08-29-2006, 10:47 PM

8/29: Deadlift - Sheiko ME Week 6

Wicked workout. I concentrated on practicing that more explosive starting technique I was found last week on all my sets ramping up to 500 – as a result my hips burned out really early on. Typically I go through my ramp sets really relaxed so I am usually fresh for the ‘big sets’. Positive note is that my first set of 500 was very quick – great bar speed. I was aiming for 4 sets with 500 doing triples or doubles deloaded, so I was a bit disgusted when I hit the wall on my 3rd set. This was my first time, though, pulling 500 sumo with toes at plates stance, so that was pretty sweet. Did my speed work and said what the hell, I’ll go after 500 again for that last set pulling conventional. Owned it – first time pulling heavy conventionals in 3-4 months. After that I was pretty pumped up so I cruised through everything else with authority. Chest felt pretty damn good doing the chest press machine with good weight.

Deadlifts (all reps deloaded, toes at plates):
135x12
275x4
335x4
390x3
440x3
500x3
500x3
500x2 (moved stance in to normal sumo stance, hips were tight)

Elevated Speed Deads (toes at plates):
315x3
315x3

Conventional Deads (all reps deloaded):
315x3
405x1
500x3 (damn belt came loose during my first rep)

Standing Cable Adduction:
60x15
60x15

Standing Cable Abduction:
60x15
60x15

Lying GHR (slow negative, assisted concentric):
bw x5
bw x5

Pendlay Rows:
245x3
245x5

Standing EZ Curls:
125x12
125x12
125x12

Seated Chest Press Machine (neutral shoulder width grip superset with standard pressing grip):
100x10-100x10
150x10-150x10
200x10-200x10
225x10-200x10

+ stretching + abs (weighted v-sit situps w/ +60x10)

**spytech** · 08-31-2006, 10:52 PM

8/31: Upper

Killer session. Absolutely tore a path through the gym today, PR’d every movement with ease. First time doing btn push presses – those feel awesome.

Bench Dips:
bw x20
+115x4
+205x4
+225x4
+245x4

Behind the Neck Push Presses:
135x8
155x1
175x1
195x1
205x1
215x1
225x1
235x1
245x1
265x1
275x1

Overhead EZ Extensions:
155x5
165x5

Rope Pushdowns:
180x6
204x8

Seated Cable Rows (wide, underhandgrip):
216x10
228x10
240x10

+ stretching

**spytech** · 09-01-2006, 09:43 PM

9/1: Squats – Singles ME

Badass session. My first time using the briefs – they feel really weird. Managed a 65lb pr my first time using them, so I am very pleased with that. Near miss with 600 – briefs kind of pitched me forward and I didn’t want to try to GM the weight back so I just racked it. I think I am good for 600+ once I get into the groove with these. I wanted to beat my high box squat best so I went for 620 (5lb pr) and that was easy, so I did 5 more reps with it. Sumo Rack GM’s really hammer the hips (thanks blur) – I like these. The rest was all textbook.

Squats (wide-stance, touch and go off // box):
135x20
265x5
315x4
(briefs on)
370x3
370x3
425x3
475x3
500x2
540x1
585x1
600x0 (got pitched forward, near miss)

Wide-stance Box Squats (2” above parallel, complete deload on each rep, ~17” box):
600x3
620x6

Shrugs (slight pause at top of each rep):
500x10
500x10

Sumo Rack GMs (starting with torso // to floor):
135x3
185x3
225x5

Single arm Hammer Curls:
100x10
100x10

Seated DB Curls:
45x12
45x15

Standing Cable Adduction:
80x12
80x12

Standing Cable Abduction:
80x12
80x12

+ stretching

**NewSpawn** · 09-02-2006, 01:34 PM

well....that settles it.........you have just hit the nitro and i am nothing but a dot on the radar. now on top of that u are wearin ur superman undies.....i guess thats what u mean by briefs. good job spytech...i will now return to the mortals world. awesome job and keep it up. have a great weekend.

**spytech** · 09-03-2006, 12:32 AM

Quote:

Originally Posted by NewSpawn

well....that settles it.........you have just hit the nitro and i am nothing but a dot on the radar. now on top of that u are wearin ur superman undies.....i guess thats what u mean by briefs. good job spytech...i will now return to the mortals world. awesome job and keep it up. have a great weekend.

Thanks man, you too

DarkFalcon · 09-03-2006, 04:59 AM

Quote:

Originally Posted by NewSpawn

well....that settles it.........you have just hit the nitro and i am nothing but a dot on the radar. now on top of that u are wearin ur superman undies.....i guess thats what u mean by briefs. good job spytech...i will now return to the mortals world. awesome job and keep it up. have a great weekend.

lol..I know how you feel. Spy is not from this world, he comes from a high gravity outer planet that makes lifting heavy a cinch.

spirit3530 · 09-04-2006, 08:37 AM

Why do think they got rid of pluto? They had to make room for Spy up there.

**spytech** · 09-04-2006, 10:18 PM

Quote:

Originally Posted by spirit3530

Why do think they got rid of pluto? They had to make room for Spy up there.

lol. you guys crack me up.

**spytech** · 09-05-2006, 11:27 PM

9/5: Deadlift – Singles ME

Absolutely insane workout. I tried out the briefs today with deads for the first time. They feel great, but I cannot do pulls in my briefs with my belt yet – get too bound up at the bottom and it is really awkward, as a result all pulls except for 500x1 were done without the belt. My previous best deadlift was 555x1 – so I added 10lbs and 2 more reps to that today which has me totally pumped. 585 was inches from lockout – I just ran out of gas – I’ll try it fresh next week if I feel up for it. Everything else went well. My chest is feeling a lot better this week – was able to max out the pec flye machine again, finally.

Deadlifts (all reps deloaded, toes at plates):
135x20
225x4
275x3
- briefs on -
335x3
390x2
445x1
500x1
565x3 (previous best pull was 555x1)
585x0.8 (barely missed, inches from lockout)
450x3

Standing Cable Adduction:
65x15
65x15

Standing Cable Abduction:
65x15
65x15

Lying GHR (slow negative, assisted concentric):
bw x5
bw x5

BB Rows:
245x5
265x5
275x6

Standing DB Curls:
60x10
55x10
50x10

Seated Pec Flye Machine:
100x12-110x12-120x12-130x12
140x12-150x12
160x12-170x12

+ stretching + abs (weighted v-sit situps w/ +65x12x3)

**spytech** · 09-07-2006, 04:35 AM

9/6: Birthday GPP

Today is my 26th bday, so I did some yoga and running.

Power Yoga: 45minutes

Mile Run: 6:30 (20sec improvement)

Cake consumed so far: 1500cals

**davtown** · 09-07-2006, 04:38 AM

Happy birthday, Spy! Glad to hear your chest is feeling better as well.

Cake consumed "so far",

**NewSpawn** · 09-07-2006, 04:48 AM

happy birthday spy......hope you enjoyed ur day. have a good tomorrow.

**spytech** · 09-07-2006, 05:56 AM

Quote:

Originally Posted by davtown

Happy birthday, Spy! Glad to hear your chest is feeling better as well.

Cake consumed "so far",

Quote:

Originally Posted by NewSpawn

happy birthday spy......hope you enjoyed ur day. have a good tomorrow.

Thanks guys

Chest is feeling pretty good - I think I am going to give some benching a shot on Monday finally.

08-29-2006, 10:47 PM	#903
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	8/29: Deadlift - Sheiko ME Week 6 Wicked workout. I concentrated on practicing that more explosive starting technique I was found last week on all my sets ramping up to 500 – as a result my hips burned out really early on. Typically I go through my ramp sets really relaxed so I am usually fresh for the ‘big sets’. Positive note is that my first set of 500 was very quick – great bar speed. I was aiming for 4 sets with 500 doing triples or doubles deloaded, so I was a bit disgusted when I hit the wall on my 3rd set. This was my first time, though, pulling 500 sumo with toes at plates stance, so that was pretty sweet. Did my speed work and said what the hell, I’ll go after 500 again for that last set pulling conventional. Owned it – first time pulling heavy conventionals in 3-4 months. After that I was pretty pumped up so I cruised through everything else with authority. Chest felt pretty damn good doing the chest press machine with good weight. Deadlifts (all reps deloaded, toes at plates): 135x12 275x4 335x4 390x3 440x3 500x3 500x3 500x2 (moved stance in to normal sumo stance, hips were tight) Elevated Speed Deads (toes at plates): 315x3 315x3 Conventional Deads (all reps deloaded): 315x3 405x1 500x3 (damn belt came loose during my first rep) Standing Cable Adduction: 60x15 60x15 Standing Cable Abduction: 60x15 60x15 Lying GHR (slow negative, assisted concentric): bw x5 bw x5 Pendlay Rows: 245x3 245x5 Standing EZ Curls: 125x12 125x12 125x12 Seated Chest Press Machine (neutral shoulder width grip superset with standard pressing grip): 100x10-100x10 150x10-150x10 200x10-200x10 225x10-200x10 + stretching + abs (weighted v-sit situps w/ +60x10) __________________ 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

08-31-2006, 10:52 PM	#904
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	8/31: Upper Killer session. Absolutely tore a path through the gym today, PR’d every movement with ease. First time doing btn push presses – those feel awesome. Bench Dips: bw x20 +115x4 +205x4 +225x4 +245x4 Behind the Neck Push Presses: 135x8 155x1 175x1 195x1 205x1 215x1 225x1 235x1 245x1 265x1 275x1 Overhead EZ Extensions: 155x5 165x5 Rope Pushdowns: 180x6 204x8 Seated Cable Rows (wide, underhandgrip): 216x10 228x10 240x10 + 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

09-01-2006, 09:43 PM	#905
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	9/1: Squats – Singles ME Badass session. My first time using the briefs – they feel really weird. Managed a 65lb pr my first time using them, so I am very pleased with that. Near miss with 600 – briefs kind of pitched me forward and I didn’t want to try to GM the weight back so I just racked it. I think I am good for 600+ once I get into the groove with these. I wanted to beat my high box squat best so I went for 620 (5lb pr) and that was easy, so I did 5 more reps with it. Sumo Rack GM’s really hammer the hips (thanks blur) – I like these. The rest was all textbook. Squats (wide-stance, touch and go off // box): 135x20 265x5 315x4 (briefs on) 370x3 370x3 425x3 475x3 500x2 540x1 585x1 600x0 (got pitched forward, near miss) Wide-stance Box Squats (2” above parallel, complete deload on each rep, ~17” box): 600x3 620x6 Shrugs (slight pause at top of each rep): 500x10 500x10 Sumo Rack GMs (starting with torso // to floor): 135x3 185x3 225x5 Single arm Hammer Curls: 100x10 100x10 Seated DB Curls: 45x12 45x15 Standing Cable Adduction: 80x12 80x12 Standing Cable Abduction: 80x12 80x12 + 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

09-04-2006, 08:37 AM	#909
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Why do think they got rid of pluto? They had to make room for Spy up there. __________________ 2007 NGA Northern States Regional Amatuer Classic Novice Heavyweight Champion We are kings or pawns, a man once said..emperors and fools. The Physique that is developed slowly and naturally will endure longer -John Grimek Unbeaten Champion Serge Nubert wortout review http://www.ironmass.com/exercises/10...t-workout.html Focus xt Log http://www.ironmass.com/sponsored-pr...-focus-xt.html Workout by Layne "Str8flexed" Norton http://www.ironmass.com/showthread.php?t=8020

09-05-2006, 11:27 PM	#911
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	9/5: Deadlift – Singles ME Absolutely insane workout. I tried out the briefs today with deads for the first time. They feel great, but I cannot do pulls in my briefs with my belt yet – get too bound up at the bottom and it is really awkward, as a result all pulls except for 500x1 were done without the belt. My previous best deadlift was 555x1 – so I added 10lbs and 2 more reps to that today which has me totally pumped. 585 was inches from lockout – I just ran out of gas – I’ll try it fresh next week if I feel up for it. Everything else went well. My chest is feeling a lot better this week – was able to max out the pec flye machine again, finally. Deadlifts (all reps deloaded, toes at plates): 135x20 225x4 275x3 - briefs on - 335x3 390x2 445x1 500x1 565x3 (previous best pull was 555x1) 585x0.8 (barely missed, inches from lockout) 450x3 Standing Cable Adduction: 65x15 65x15 Standing Cable Abduction: 65x15 65x15 Lying GHR (slow negative, assisted concentric): bw x5 bw x5 BB Rows: 245x5 265x5 275x6 Standing DB Curls: 60x10 55x10 50x10 Seated Pec Flye Machine: 100x12-110x12-120x12-130x12 140x12-150x12 160x12-170x12 + stretching + abs (weighted v-sit situps w/ +65x12x3) __________________ 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

09-02-2006, 01:34 PM	#906
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	well....that settles it.........you have just hit the nitro and i am nothing but a dot on the radar. now on top of that u are wearin ur superman undies.....i guess thats what u mean by briefs. good job spytech...i will now return to the mortals world. awesome job and keep it up. have a great weekend.

09-07-2006, 04:35 AM	#912
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	9/6: Birthday GPP Today is my 26th bday, so I did some yoga and running. Power Yoga: 45minutes Mile Run: 6:30 (20sec improvement) Cake consumed so far: 1500cals __________________ 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

09-07-2006, 04:38 AM	#913
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	Happy birthday, Spy! Glad to hear your chest is feeling better as well. Cake consumed "so far", __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

09-07-2006, 04:48 AM	#914
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	happy birthday spy......hope you enjoyed ur day. have a good tomorrow.