Spytech's INTENSE workout journal - Page 36

A_N_91 · 11-04-2006, 01:20 AM

bro, u should def try out boxing...you would do well in amateurs...

how old are you, weight and height?

**BigZeke** · 11-04-2006, 02:26 AM

Does the Texas Bar weigh the same?

**spytech** · 11-04-2006, 03:19 AM

Quote:

Originally Posted by A_N_91

bro, u should def try out boxing...you would do well in amateurs...

how old are you, weight and height?

A - I was in TKD for about 15 years and did hapkido and kickboxing as well. Never anything at the competitive level, just owned the guys at the studio, but I think boxing would be fun. 26, 5'10" @ ~220lbs.

Quote:

Originally Posted by BigZeke

Does the Texas Bar weigh the same?

It is 44lbs. I will still count it as "45" in my calculations since I never count the collars I use, and those easily make up that pound difference.

**spytech** · 11-06-2006, 08:23 PM

11/6: Decline Bench DE

PR’s across the board again on every movement. Realized that dips are responsible for that strained upper oblique (right under my left pec), so I am going to have to drop them for a while.

Decline Bench (10s rests):
135x12
205x10
215x10
225x15

Dips:
x12
+120x10
+120x8

Smith BTN Presses:
215x3
245x3

Smith Reverse CG Bench:
245x10
245x10

Modified DB Rows (pulling past hips):
140x10
140x10

V-bar Pushdowns:
234x12
234x15

+ stretching

kethnaab · 11-06-2006, 09:07 PM

spy, talk to me in detail about your cissus use. doses/day specifically.

i have 2 tubs of the stuff in powder form (tastes like dirt...I think we spoke about that), but I can't remember for the life of me how you were doing your cissus dosing

**spytech** · 11-06-2006, 09:21 PM

Quote:

Originally Posted by kethnaab

spy, talk to me in detail about your cissus use. doses/day specifically.

i have 2 tubs of the stuff in powder form (tastes like dirt...I think we spoke about that), but I can't remember for the life of me how you were doing your cissus dosing

K-

2 doses, 1225mg each dose. Pre workout in the morning, then 5-6 hours later I take the other dose.

I broke open a few caps to see how the raw powder tastes - I couldn't stomach it, so I am going to stick with the caps.

**spytech** · 11-07-2006, 08:20 PM

11/7: Deadlift – ME

PR fest again – smoked everything. Hamstrings were still pretty sore so I stuck to some elevated pulls. I managed to destroy my previous 470x3 elevated deadlift pr pretty easily. Back was feeling good so I did some rack pulls for the hell of it, focusing on using legs to get the weight moving instead of using all back.

Elevated Deadlifts (standing on plates, toes ~58” apart, briefs, all reps deloaded):
135x12
225x4
315x3
405x1
475x1
500x1
520x1
540x3

18” Deadlifts (narrow sumo, below kneecaps, all reps deloaded):
405x1
495x1
585x1
635x1
650x3

Standing Cable Abduction:
80x12
80x12

Standing Cable Adduction:
80x12
80x15

Standing Cable Hamstring Curls:
120x7
130x7

Preacher Curls (strict):
140x6
140x8

Wide grip Pulldowns:
305x5
305x5

+ stretching

Scheizekopf · 11-07-2006, 09:37 PM

Been a while since I've seen your log. Still a beast for sure!!

**spytech** · 11-07-2006, 11:21 PM

Quote:

Originally Posted by Scheizekopf

Been a while since I've seen your log. Still a beast for sure!!

Thanks S

**spytech** · 11-09-2006, 08:02 PM

11/9: Decline Bench – Singles ME

Alright workout. PR’d everything, but pressing just wasn’t clicking today. My arch kept collapsing on cg bench and flat bench, and my wrists both hurt like hell when I get within an inch of my chest on close grips; fingers on the rough/smooth but I think I will have to go wider. Tried index fingers on outer rings on my last flat bench set and that felt really good – more balanced. Pullups and rows were nice, and the high rep btn presses felt great.

Decline Bench:
135x12
190x5
225x4
265x3
300x2
340x1
370x2
340x3

CG Bench:
255x3
300x2
305x2

Flat Bench:
305x3
300x3
295x5

Extreme Wide grip Pullups (thumbless grip, wide as possible):
+45x10
+45x12

Wide grip Seated Cable Rows:
305x10
312x12

Smith BTN Press (light, 15-30s rests):
155x15
155x15
155x15

+ stretching

**spytech** · 11-10-2006, 07:25 PM

11/10: Squats – DE

Another kick ass workout. Speed work was fast, as it should be. The bar felt heavy on my back with oly gm’s, but I had lots of power and was able to get the bar to pop off my back a few inches on each rep. Hamstring curls are getting strong really fast – I could barely do 120x5 the first time I did these a few weeks ago. Cable rows were ridiculously strong today. This week I PR’d every assistance movement I did, and PR’d both ME movements.

Squats (shoulder width stance, deload on 12” box – few inches below //):
135x12
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x3

Olympic Good Mornings:
315x12
335x12

Standing Cable Hamstring Curls:
120x12
130x12

Standing DB Curls:
60x12
70x12

Seated CG Cable Rows:
362x6
367x8

+ stretching

**DJSTARER** · 11-10-2006, 07:50 PM

were those squats with speed?

it's the "deload" that is throwing me off. My deloads do not include speed.

**spytech** · 11-10-2006, 08:48 PM

Quote:

Originally Posted by DJSTARER

were those squats with speed?

it's the "deload" that is throwing me off. My deloads do not include speed.

Yeah they were all fast. The deload forces you to flex off the bottom instead of using any stretch reflex or bounce.

**BigZeke** · 11-11-2006, 02:47 AM

How far does your torso come down on the Oly GMs? Parallel? Or higher up?

**spytech** · 11-11-2006, 03:20 AM

Quote:

Originally Posted by BigZeke

How far does your torso come down on the Oly GMs? Parallel? Or higher up?

Under 45 degrees relative to the floor.

**spytech** · 11-13-2006, 08:23 PM

11/13: Flat Bench DE

Nice, fast workout. Benching felt really good today. I tried arching with flat feet pushing through my heels instead of going on my toes – felt a lot better and more stable. I can’t arch as much this way, yet, but it felt a ton better. Everything felt nice and strong, lots of PR’s again.

Flat Bench (short rests, most reps paused):
135x12
185x5
185x5
185x5
205x5
205x5
205x5

Single arm Side Laterals:
90x3
100x3
110x3

Smith Reverse CG Bench:
250x10
250x10
245x10

V-bar Pushdowns:
204x12
239x12
204x15

Pec Flye Machine:
170x6
170x12
180x12

Standing Single arm Cable Rows:
204x8
204x8
204x8

+ stretching

11-04-2006, 02:26 AM	#1052
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,344 Recipes: 0 Rep Power: 71	Does the Texas Bar weigh the same? __________________ Eat like a horse. Lift like a demon. Sleep like the dead. Only cheat on girls, never on your workouts My Workout Journal "I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

11-06-2006, 08:23 PM	#1054
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	11/6: Decline Bench DE PR’s across the board again on every movement. Realized that dips are responsible for that strained upper oblique (right under my left pec), so I am going to have to drop them for a while. Decline Bench (10s rests): 135x12 205x10 215x10 225x15 Dips: x12 +120x10 +120x8 Smith BTN Presses: 215x3 245x3 Smith Reverse CG Bench: 245x10 245x10 Modified DB Rows (pulling past hips): 140x10 140x10 V-bar Pushdowns: 234x12 234x15 + 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

11-07-2006, 08:20 PM	#1057
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	11/7: Deadlift – ME PR fest again – smoked everything. Hamstrings were still pretty sore so I stuck to some elevated pulls. I managed to destroy my previous 470x3 elevated deadlift pr pretty easily. Back was feeling good so I did some rack pulls for the hell of it, focusing on using legs to get the weight moving instead of using all back. Elevated Deadlifts (standing on plates, toes ~58” apart, briefs, all reps deloaded): 135x12 225x4 315x3 405x1 475x1 500x1 520x1 540x3 18” Deadlifts (narrow sumo, below kneecaps, all reps deloaded): 405x1 495x1 585x1 635x1 650x3 Standing Cable Abduction: 80x12 80x12 Standing Cable Adduction: 80x12 80x15 Standing Cable Hamstring Curls: 120x7 130x7 Preacher Curls (strict): 140x6 140x8 Wide grip Pulldowns: 305x5 305x5 + 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

11-07-2006, 09:37 PM	#1058
Scheizekopf Pink Members Join Date: Nov 2005 Location: USA Posts: 226 Recipes: 0 Rep Power: 7	Been a while since I've seen your log. Still a beast for sure!! __________________ PINK is cool.

11-09-2006, 08:02 PM	#1060
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	11/9: Decline Bench – Singles ME Alright workout. PR’d everything, but pressing just wasn’t clicking today. My arch kept collapsing on cg bench and flat bench, and my wrists both hurt like hell when I get within an inch of my chest on close grips; fingers on the rough/smooth but I think I will have to go wider. Tried index fingers on outer rings on my last flat bench set and that felt really good – more balanced. Pullups and rows were nice, and the high rep btn presses felt great. Decline Bench: 135x12 190x5 225x4 265x3 300x2 340x1 370x2 340x3 CG Bench: 255x3 300x2 305x2 Flat Bench: 305x3 300x3 295x5 Extreme Wide grip Pullups (thumbless grip, wide as possible): +45x10 +45x12 Wide grip Seated Cable Rows: 305x10 312x12 Smith BTN Press (light, 15-30s rests): 155x15 155x15 155x15 + 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

11-04-2006, 01:20 AM	#1051
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	bro, u should def try out boxing...you would do well in amateurs... how old are you, weight and height?

11-06-2006, 09:07 PM	#1055
kethnaab Amateur Join Date: Oct 2006 Posts: 81 Recipes: 0 Rep Power: 6	spy, talk to me in detail about your cissus use. doses/day specifically. i have 2 tubs of the stuff in powder form (tastes like dirt...I think we spoke about that), but I can't remember for the life of me how you were doing your cissus dosing

11-10-2006, 07:25 PM	#1061
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	11/10: Squats – DE Another kick ass workout. Speed work was fast, as it should be. The bar felt heavy on my back with oly gm’s, but I had lots of power and was able to get the bar to pop off my back a few inches on each rep. Hamstring curls are getting strong really fast – I could barely do 120x5 the first time I did these a few weeks ago. Cable rows were ridiculously strong today. This week I PR’d every assistance movement I did, and PR’d both ME movements. Squats (shoulder width stance, deload on 12” box – few inches below //): 135x12 225x2 225x2 225x2 225x2 225x2 225x2 225x2 225x2 225x2 225x3 Olympic Good Mornings: 315x12 335x12 Standing Cable Hamstring Curls: 120x12 130x12 Standing DB Curls: 60x12 70x12 Seated CG Cable Rows: 362x6 367x8 + 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

11-10-2006, 07:50 PM	#1062
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116	were those squats with speed? it's the "deload" that is throwing me off. My deloads do not include speed. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-11-2006, 02:47 AM	#1064
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,344 Recipes: 0 Rep Power: 71	How far does your torso come down on the Oly GMs? Parallel? Or higher up? __________________ Eat like a horse. Lift like a demon. Sleep like the dead. Only cheat on girls, never on your workouts My Workout Journal "I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

11-13-2006, 08:23 PM	#1066
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	11/13: Flat Bench DE Nice, fast workout. Benching felt really good today. I tried arching with flat feet pushing through my heels instead of going on my toes – felt a lot better and more stable. I can’t arch as much this way, yet, but it felt a ton better. Everything felt nice and strong, lots of PR’s again. Flat Bench (short rests, most reps paused): 135x12 185x5 185x5 185x5 205x5 205x5 205x5 Single arm Side Laterals: 90x3 100x3 110x3 Smith Reverse CG Bench: 250x10 250x10 245x10 V-bar Pushdowns: 204x12 239x12 204x15 Pec Flye Machine: 170x6 170x12 180x12 Standing Single arm Cable Rows: 204x8 204x8 204x8 + 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