Spytech's INTENSE workout journal - Page 40

**spytech** · 01-03-2007, 05:45 AM

Thanks guys

**spytech** · 01-04-2007, 01:44 AM

1/3: GPP

Power Yoga: 60 min

Badminton: 40 min

Felt pretty great today despite the brutal workout yesterday.

El Capitan · 01-04-2007, 02:43 AM

Haha badminton.

EC

**spytech** · 01-04-2007, 03:58 AM

Quote:

Originally Posted by El Capitan

Haha badminton.

EC

Love badminton. I played pickleball for an hour last night - also fun as usual

**romanaz** · 01-04-2007, 04:01 AM

i gotta get into those kinda sports, loved them in high school.

**spytech** · 01-04-2007, 05:46 AM

Quote:

Originally Posted by romanaz

i gotta get into those kinda sports, loved them in high school.

They are a blast - the Y I lift at has these things going on a few times a week at nights for adults. Some of these guys are damn good, lol.

El Capitan · 01-04-2007, 11:40 AM

Quote:

Originally Posted by spytech

They are a blast - the Y I lift at has these things going on a few times a week at nights for adults. Some of these guys are damn good, lol.

If they get on your nerves, you could always just military press them.

EC

**romanaz** · 01-04-2007, 07:46 PM

haha military press them through the roof. There's a Y near me, I might just drop by and see if they have that kinda stuff going on. Thanks for the idea spy :-D

**spytech** · 01-04-2007, 08:37 PM

Quote:

Originally Posted by romanaz

haha military press them through the roof. There's a Y near me, I might just drop by and see if they have that kinda stuff going on. Thanks for the idea spy :-D

Check out your local paper - your Y probably advertises what programs are going on.

**spytech** · 01-04-2007, 08:39 PM

1/4: Flat Bench - ME

Nice workout. I did not feel like doing any arching on bench today so I just went flat backed and paused all my reps at the bottom. The reps felt pretty good despite being pretty tired from yoga and stuff last night. Tate presses still bother my wrist a bit so I opted for OH cable extensions, which felt awesome. Wide grip rows were a nice change of pace, and chins were strong. I got a cramp in my left forearm on the 80x12 set so I went lighter on my last sets. Flyes and rotations went as expected.

Flat Bench (no arch, each rep paused):
135x12
155x3
185x3
225x3
245x3
265x3
285x3
305x3
315x3
325x2
315x4(arched, no pauses)

Flat Tate Press:
55x5

Overhead Rope Cable Extensions:
144x5
156x5
168x5
180x5
192x5
204x8

Wide grip BB Rows (index fingers on outer rings):
155x12
175x12
195x12

Chins (narrow grip):
+80x12
+40x12
+40x12

Incline DB Flyes:
90x8
100x8
80x12

Cuban Rotations (light recovery work):
30x12
30x12
30x20

+ stretching

**spytech** · 01-05-2007, 08:33 PM

1/5: Squats - DE

Good workout. Paused ATG’s were great – not wearing a belt on these really owns the core. Sumo rack pulls were good. Put the bar at my sticking point, so these should help with that a bit. Pull-thoughs get easier every week, despite more weight.

Squats (wide stance, deload on 13.5” box):
135x2
250x2
250x2
250x2
250x2
250x2

Paused ATG Squats (5sec pauses at bottom):
345x3
355x3

Sumo Rack Pulls (bottom of knee, sticking point work):
225x1
315x1
405x1
495x1
585x1
635x1

Single arm DB Hammer Curls:
110x8
110x8
110x10

Hyperextension Machine:
210x15
210x15
210x20

Cable Pull-throughs:
229x12
229x12
234x15

+ stretching + stationary bike(10min)

**spytech** · 01-08-2007, 08:33 PM

1/8: Upper

First time trying the 140’s and 150’s on full rom db presses – 140’s felt good, and the 150’s were heavy, but the rom felt great. Stabilizers are strengthening up really fast on the db presses. Laterals were strong, as were overhead extensions and pushdowns. Pulldowns felt weird, not having done them in a while, but they felt really smooth by the last set. Flyes burned.

Flat DB Press:
65x12
100x5
120x5
140x5
150x2

DB L-Laterals:
60x5
70x5
65x8

Standing Overhead DB Extensions:
130x12
130x12
130x15

Single arm Cable Pushdowns:
108x12
101x12
96x15

CG Pulldowns:
300x5
300x5
300x5

Spy DB Flyes:
60x12
60x12
60x12

+ stretching

**davtown** · 01-08-2007, 09:01 PM

There's always something intriguing in your workouts.... what are spy flies?

**spytech** · 01-08-2007, 10:04 PM

Quote:

Originally Posted by davtown

There's always something intriguing in your workouts.... what are spy flies?

Just a different type of flye variation that I really like. First rep you do the flye with your hands ending up over your hips, second rep you do a normal flye, and the third rep you end up with your hands over the top of your head.

halbard · 01-08-2007, 10:23 PM

Hey Tech, been lurking your journal for around 8 months

all through your SHSHT routine @ BB/FI etc.

I had to de-lurk just to congratulate you on lifting 300KG, absolutely awesome job man and thanks for the inspirational journals. Your commitment to self improvement is amazing and reading your journal always motivates me to do better in the gym.

Many thanks,

Well back to lurking

**spytech** · 01-09-2007, 08:00 AM

Quote:

Originally Posted by halbard

Hey Tech, been lurking your journal for around 8 months

all through your SHSHT routine @ BB/FI etc.

I had to de-lurk just to congratulate you on lifting 300KG, absolutely awesome job man and thanks for the inspirational journals. Your commitment to self improvement is amazing and reading your journal always motivates me to do better in the gym.

Many thanks,

Well back to lurking

Thanks H, I appreciate the kind words and support

01-03-2007, 05:45 AM	#1171
spytech Getting Stronger Join Date: May 2005 Posts: 1,482 Recipes: 0 Rep Power: 36	Thanks guys __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 692d/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

01-04-2007, 01:44 AM	#1172
spytech Getting Stronger Join Date: May 2005 Posts: 1,482 Recipes: 0 Rep Power: 36	1/3: GPP Power Yoga: 60 min Badminton: 40 min Felt pretty great today despite the brutal workout yesterday. __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 692d/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

01-04-2007, 02:43 AM	#1173
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 14	Haha badminton. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

01-04-2007, 08:39 PM	#1180
spytech Getting Stronger Join Date: May 2005 Posts: 1,482 Recipes: 0 Rep Power: 36	1/4: Flat Bench - ME Nice workout. I did not feel like doing any arching on bench today so I just went flat backed and paused all my reps at the bottom. The reps felt pretty good despite being pretty tired from yoga and stuff last night. Tate presses still bother my wrist a bit so I opted for OH cable extensions, which felt awesome. Wide grip rows were a nice change of pace, and chins were strong. I got a cramp in my left forearm on the 80x12 set so I went lighter on my last sets. Flyes and rotations went as expected. Flat Bench (no arch, each rep paused): 135x12 155x3 185x3 225x3 245x3 265x3 285x3 305x3 315x3 325x2 315x4(arched, no pauses) Flat Tate Press: 55x5 Overhead Rope Cable Extensions: 144x5 156x5 168x5 180x5 192x5 204x8 Wide grip BB Rows (index fingers on outer rings): 155x12 175x12 195x12 Chins (narrow grip): +80x12 +40x12 +40x12 Incline DB Flyes: 90x8 100x8 80x12 Cuban Rotations (light recovery work): 30x12 30x12 30x20 + stretching __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 692d/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

01-05-2007, 08:33 PM	#1181
spytech Getting Stronger Join Date: May 2005 Posts: 1,482 Recipes: 0 Rep Power: 36	1/5: Squats - DE Good workout. Paused ATG’s were great – not wearing a belt on these really owns the core. Sumo rack pulls were good. Put the bar at my sticking point, so these should help with that a bit. Pull-thoughs get easier every week, despite more weight. Squats (wide stance, deload on 13.5” box): 135x2 250x2 250x2 250x2 250x2 250x2 Paused ATG Squats (5sec pauses at bottom): 345x3 355x3 Sumo Rack Pulls (bottom of knee, sticking point work): 225x1 315x1 405x1 495x1 585x1 635x1 Single arm DB Hammer Curls: 110x8 110x8 110x10 Hyperextension Machine: 210x15 210x15 210x20 Cable Pull-throughs: 229x12 229x12 234x15 + stretching + stationary bike(10min) __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 692d/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

01-08-2007, 08:33 PM	#1182
spytech Getting Stronger Join Date: May 2005 Posts: 1,482 Recipes: 0 Rep Power: 36	1/8: Upper First time trying the 140’s and 150’s on full rom db presses – 140’s felt good, and the 150’s were heavy, but the rom felt great. Stabilizers are strengthening up really fast on the db presses. Laterals were strong, as were overhead extensions and pushdowns. Pulldowns felt weird, not having done them in a while, but they felt really smooth by the last set. Flyes burned. Flat DB Press: 65x12 100x5 120x5 140x5 150x2 DB L-Laterals: 60x5 70x5 65x8 Standing Overhead DB Extensions: 130x12 130x12 130x15 Single arm Cable Pushdowns: 108x12 101x12 96x15 CG Pulldowns: 300x5 300x5 300x5 Spy DB Flyes: 60x12 60x12 60x12 + stretching __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 692d/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

01-08-2007, 09:01 PM	#1183
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	There's always something intriguing in your workouts.... what are spy flies? __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

01-08-2007, 10:23 PM	#1185
halbard New Member Join Date: Jun 2006 Posts: 1 Recipes: 0 Rep Power: 0	Hey Tech, been lurking your journal for around 8 months all through your SHSHT routine @ BB/FI etc. I had to de-lurk just to congratulate you on lifting 300KG, absolutely awesome job man and thanks for the inspirational journals. Your commitment to self improvement is amazing and reading your journal always motivates me to do better in the gym. Many thanks, Well back to lurking