Spytech's INTENSE workout journal - Page 39

**spytech** · 12-21-2006, 01:50 AM

12/20: GPP

Stationary Bike: 10 minutes, 40s intervals @ level 10,15,20,15,20 with coasting in between for 30sec.

Power Yoga: 60min

**spytech** · 12-21-2006, 09:49 PM

12/21: Flat Bench - RE

Good workout. Wasn’t feeling all there today for a ME day so I decided to take a RE day instead. CG Bench was good, but focused on form more than going after a PR. Alternating db presses on the flat bench kicked my ass – those are always tiring. Chins and rows were solid, and flyes felt really good on the pecs (even the flat bench flyes).

CG Bench:
135x12
225x3
275x3
275x3
245x10

Alternating Flat DB Press:
100x12 (24 reps total)
100x12
100x10

Chins (narrow grip):
+70x10
+60x10
+50x10

Ultra-Wide grip Seated Cable Rows:
240x12
240x12
240x12

Incline DB Flyes:
85x12
85x8

Flat DB Flyes:
70x12

DB Side Laterals (recovery work):
35x12
35x12
35x12

+ stretching

**spytech** · 12-22-2006, 09:35 PM

12/22: Squats and Deads – DE

Weee fun times. I don’t think I have ever superset squats with deads before - weights were really light, legs felt great, and it made for some killer cardio. Paused ATG squats felt good – nice quad stretch. Rows and curls were strong. The hyperextension/pull-through combo really finished off my lower back and glutes.

Speed Box Squats (13.5” box, wide stance) superset with Speed Deadlifts (15-30s between supersets):
250x2 * 330x2
250x2 * 330x1
250x2 * 330x1
250x2 * 330x1
250x2 * 330x1
250x2 * 330x1
250x2 * 330x1
250x2 * 330x1
250x2 * 330x1
250x2 * 330x2

Paused ATG Squats (5sec pauses):
325x3
325x3

Yates Rows:
330x5
330x5
315x5

Alt. DB Hammer Curls:
100x12
100x12
90x12

Hyperextension Machine:
210x15
210x20
210x20

Cable Pull-throughs:
214x12
214x12
214x15

+ stretching

**spytech** · 12-26-2006, 09:33 PM

12/26: Deadlift – ME

Nice. Totally destroyed my elevated raw dead PR of 455x2. PR’d everything else as well – other than the light adduction work. Good times.

Elevated Deadlifts (standing on 100’s, toes at start of collars on dl bar, all reps deloaded):
135x12
225x3
315x1
405x1
425x1
460x1
475x2
480x3 (25lb pr)
480x3(from floor)

Exaggerated Smith Squats (wide foot placement few feet in front of bar, sitting way back, mimicking sumo motion):
245x10
305x10
335x12

GHRs:
bw x6
bw+10x6
bw+25x4

Cable Adduction:
100x12
100x12
100x12

Seated DB Curls:
90x6
75x6
75x8

Wide grip Pulldowns:
335x6
315x5
300x6

+ stretching + stationary bike(10min)

**BigZeke** · 12-26-2006, 11:48 PM

Nice work on the deads. Are the 100s taller than the 45s? I wish we had 100lb plates.

El Capitan · 12-27-2006, 12:00 AM

Quote:

Originally Posted by BigZeke

Nice work on the deads. Are the 100s taller than the 45s? I wish we had 100lb plates.

idk about spy, but the ones I have are just barely taller than the 45s. like maybe a quarter inch taller.

EC

**romanaz** · 12-27-2006, 12:19 AM

the 100's at my (commercial) gym are a good 2-2.5 inches high. the golds near me is the same, 2-2.5inchs

**spytech** · 12-27-2006, 08:38 AM

Quote:

Originally Posted by BigZeke

Nice work on the deads. Are the 100s taller than the 45s? I wish we had 100lb plates.

Ours are close to 4" thick. Really wide plate with a deep lip for gripping it.

**BigZeke** · 12-27-2006, 10:23 AM

Quote:

Originally Posted by spytech

Ours are close to 4" thick. Really wide plate with a deep lip for gripping it.

Wow those are pretty deep. Maybe I'll have to try stacking two plates next time.

What's scary is you Yates Row the same as your Smith squats

those are some strong lats!!

El Capitan · 12-27-2006, 12:20 PM

wait are we talking like when it is lying number side up? or standing on the round part? lol

EC

**spytech** · 12-27-2006, 05:41 PM

Quote:

Originally Posted by BigZeke

Wow those are pretty deep. Maybe I'll have to try stacking two plates next time.

What's scary is you Yates Row the same as your Smith squats

those are some strong lats!!

The smith squats are not typical squats. If I tried a normal squat on the smith I would probably do 500+ for reps. With these I have my feet way forward in front of the bar, feet pointed past 45 degrees (ie: sumo deadlift stance), and I focus on sitting back and pushing my knees out really hard. They are really awkward, but really hit the glute/ham tie-in area that is big in helping the sumo pull get started.

Quote:

Originally Posted by El Capitan

wait are we talking like when it is lying number side up? or standing on the round part? lol

Lay it down flat, stand on the smooth side.

**spytech** · 12-28-2006, 02:10 AM

12/27: GPP

Elliptical: HIIT - 8 intervals, 10min total

Power Yoga: 60min

HIIT felt really good, and power yoga was hard as hell, but this was my best week by far since I started again. Played a game of pickleball afterwards, forgot how fun that game is.

**DJSTARER** · 12-28-2006, 03:06 AM

crazy unorthodox workouts. if you weren't so proven and sickeningly strong, i'd call you coocoo!

i love it

**spytech** · 12-28-2006, 03:54 AM

Quote:

Originally Posted by DJSTARER

crazy unorthodox workouts. if you weren't so proven and sickeningly strong, i'd call you coocoo!

i love it

Its all about finding your weak points and pounding the **** out of them

Thanks D.

El Capitan · 12-28-2006, 04:00 AM

Pickleball is amazing.

EC

12-21-2006, 01:50 AM	#1141
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	12/20: GPP Stationary Bike: 10 minutes, 40s intervals @ level 10,15,20,15,20 with coasting in between for 30sec. Power Yoga: 60min __________________ 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

12-21-2006, 09:49 PM	#1142
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	12/21: Flat Bench - RE Good workout. Wasn’t feeling all there today for a ME day so I decided to take a RE day instead. CG Bench was good, but focused on form more than going after a PR. Alternating db presses on the flat bench kicked my ass – those are always tiring. Chins and rows were solid, and flyes felt really good on the pecs (even the flat bench flyes). CG Bench: 135x12 225x3 275x3 275x3 245x10 Alternating Flat DB Press: 100x12 (24 reps total) 100x12 100x10 Chins (narrow grip): +70x10 +60x10 +50x10 Ultra-Wide grip Seated Cable Rows: 240x12 240x12 240x12 Incline DB Flyes: 85x12 85x8 Flat DB Flyes: 70x12 DB Side Laterals (recovery work): 35x12 35x12 35x12 + 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

12-22-2006, 09:35 PM	#1143
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	12/22: Squats and Deads – DE Weee fun times. I don’t think I have ever superset squats with deads before - weights were really light, legs felt great, and it made for some killer cardio. Paused ATG squats felt good – nice quad stretch. Rows and curls were strong. The hyperextension/pull-through combo really finished off my lower back and glutes. Speed Box Squats (13.5” box, wide stance) superset with Speed Deadlifts (15-30s between supersets): 250x2 * 330x2 250x2 * 330x1 250x2 * 330x1 250x2 * 330x1 250x2 * 330x1 250x2 * 330x1 250x2 * 330x1 250x2 * 330x1 250x2 * 330x1 250x2 * 330x2 Paused ATG Squats (5sec pauses): 325x3 325x3 Yates Rows: 330x5 330x5 315x5 Alt. DB Hammer Curls: 100x12 100x12 90x12 Hyperextension Machine: 210x15 210x20 210x20 Cable Pull-throughs: 214x12 214x12 214x15 + 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

12-26-2006, 09:33 PM	#1144
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	12/26: Deadlift – ME Nice. Totally destroyed my elevated raw dead PR of 455x2. PR’d everything else as well – other than the light adduction work. Good times. Elevated Deadlifts (standing on 100’s, toes at start of collars on dl bar, all reps deloaded): 135x12 225x3 315x1 405x1 425x1 460x1 475x2 480x3 (25lb pr) 480x3(from floor) Exaggerated Smith Squats (wide foot placement few feet in front of bar, sitting way back, mimicking sumo motion): 245x10 305x10 335x12 GHRs: bw x6 bw+10x6 bw+25x4 Cable Adduction: 100x12 100x12 100x12 Seated DB Curls: 90x6 75x6 75x8 Wide grip Pulldowns: 335x6 315x5 300x6 + stretching + stationary bike(10min) __________________ 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

12-26-2006, 11:48 PM	#1145
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,344 Recipes: 0 Rep Power: 71	Nice work on the deads. Are the 100s taller than the 45s? I wish we had 100lb plates. __________________ 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

12-27-2006, 12:20 PM	#1150
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	wait are we talking like when it is lying number side up? or standing on the round part? lol EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

12-28-2006, 02:10 AM	#1152
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	12/27: GPP Elliptical: HIIT - 8 intervals, 10min total Power Yoga: 60min HIIT felt really good, and power yoga was hard as hell, but this was my best week by far since I started again. Played a game of pickleball afterwards, forgot how fun that game is. __________________ 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

12-28-2006, 03:06 AM	#1153
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116	crazy unorthodox workouts. if you weren't so proven and sickeningly strong, i'd call you coocoo! i love it __________________ 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

12-28-2006, 04:00 AM	#1155
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	Pickleball is amazing. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

12-28-2006, 04:47 AM	#1156
romanaz FDU Devils Weightlifter Join Date: Jun 2006 Location: NJ Posts: 4,936 Recipes: 1 Rep Power: 129