Spytech's INTENSE workout journal - Page 42

**spytech** · 01-29-2007, 04:49 AM

Quote:

Originally Posted by romanaz

what is this? I go away for 3 days and everyone breaks some nice PR's?

congrats (again) spy

It's PRs every day, not just while you're away

Thanks R

**spytech** · 01-29-2007, 09:50 PM

1/29: Bench - ME

Good session. Tone gave me some bench setup advice to improve my arch, so I played with that. Felt quite a bit better. Did my first three 285 sets with 30-40s rests. Everything else was nice.

Flat Bench:
135x12
175x5
215x4
215x4
250x3
250x3
285x2
285x2
285x2
285x6

Standing Overhead DB Extensions:
150x10
150x10
130x10
130x10
130x12

V-bar Cable Pushdowns:
204x12
214x12
224x12
234x12
234x12

CG Pulldowns:
315x5
315x5
315x5
310x5
310x5

Cuban Rotations (recovery):
25x50

+ stretching

**spytech** · 01-30-2007, 08:23 PM

1/30: Deadlift – ME

Light weight.

Deadlifts (briefs, all reps deloaded):
135x12
225x3
315x3
405x1
545x1
600x2
610x4
615x1
535x1 (overhand grip + static hold)
535x1 (mixed grip + static hold)

Sumo SLDLs:
405x5
465x5
465x5

Seated DB Curls:
100x6
80x6

Single-arm DB Preacher Curls:
60x5
55x5

Cable Abduction:
105x10
105x10
105x10

Exaggerated Smith Squats (wide foot placement few feet in front of bar, ATG rom, mimicking sumo motion):
200x10
200x10
210x10

Ultra-Wide grip Pulldowns:
264x5
264x5
264x5

+ stretching + abs (standing cable crunches, 3 sets of 4)

**Succio** · 01-30-2007, 11:49 PM

do u deadlift every week?

**spytech** · 01-31-2007, 02:13 AM

Quote:

Originally Posted by Succio

do u deadlift every week?

Of course

**Peaked_18** · 01-31-2007, 09:54 PM

Do you deload or take some time off for recovery? I seem to need more and more recovery as I go on.

**spytech** · 01-31-2007, 10:59 PM

Quote:

Originally Posted by Peaked_18

Do you deload or take some time off for recovery? I seem to need more and more recovery as I go on.

I do lower volume weeks when I feel I need to recharge, but I typically keep the weightloads the same.

**spytech** · 02-01-2007, 02:31 AM

1/31: GPP

Power Yoga (60min) and Badminton

**spytech** · 02-01-2007, 09:40 PM

2/1: Flat Bench - ME

Very nice. Moved my grip out a bit on bench today – index finger on outer rings, and it felt excellent. I flew through my bench work. The rest of the workout was strong.

Flat Bench (flat back, index on outer rings):
135x12
175x5
215x5
250x4
250x4
265x3
265x3
285x2
285x2
305x2
305x3
285x2
285x3
265x3
265x4
250x4
230x6
215x8
195x10
175x12

Ultra-wide grip Pull-ups:
x8
+40x8
+30x8
+20x8
+20x8
+20x10

Wide grip BB Rows (index fingers on outer rings):
275x12
265x12
255x12

Overhead Rope Cable Extensions (higher pulley pos. for longer rom):
209x6
209x6
209x6
204x6
204x6
204x6

Seated Rear Delt Flye Machine (light recovery work):
70x30
70x30
70x30

Cuban Rotations (light recovery work):
25x30
25x30
25x30

+ stretching

**Peaked_18** · 02-01-2007, 09:58 PM

Quote:

Originally Posted by spytech

I do lower volume weeks when I feel I need to recharge, but I typically keep the weightloads the same.

Hmm, do you go to failure at all?

**spytech** · 02-01-2007, 10:06 PM

Quote:

Originally Posted by Peaked_18

Hmm, do you go to failure at all?

Sometimes, mostly not.

**Peaked_18** · 02-01-2007, 10:16 PM

Quote:

Originally Posted by spytech

Sometimes, mostly not.

Okay.

Seems like everything I do is going to failure, I gotta take it down a notch.

**spytech** · 02-02-2007, 09:01 PM

2/2: Squats - ME

Good workout.

Box Squats (wide stance, high box, briefs, each rep deloaded on box):
135x12
225x3
315x3
405x3
495x3
585x3
635x4

Standing GMs (light recovery work):
225x12
225x12
225x12

Paused ATG Squats (5sec pauses at bottom):
375x2
375x2

Speed Deadlifts:
355x1
355x1
355x1
355x1
355x1
355x1
355x1
355x1
355x1
355x1
355x1
355x1
355x1
355x1
355x1

CG Cable Rows:
342x5
352x5
362x8

Standing EZ Curls:
125x12
125x12
125x15

Cable Pull-throughs:
155x20
155x20
289x12

+ stretching

**spytech** · 02-05-2007, 10:20 PM

2/5: Bench - ME

Solid workout. Took about 40 minutes. Bench felt great. I had another bad migraine on Saturday, so I decided I am going to dial down my intensity a bit on my accessory work and what not to see if that helps. I will shoot for one intense PR-breaking set, and the rest at 70-80% from now on.

Flat Bench (no arching):
135x12
175x5
215x4
250x3
250x3
285x2
295x2
295x2
295x2
295x2
295x6

Standing Overhead DB Extensions:
150x12
120x10
120x10
120x10
120x10

V-bar Cable Pushdowns:
249x12
204x12
204x12
204x12
204x12

CG Pulldowns:
320x5
335x5
264x5
264x5
264x5

Seated DB Presses (recovery):
60x20

Standing DB Presses (recovery):
60x20

+ stretching

**spytech** · 02-06-2007, 09:56 PM

2/6: Deadlift – ME

Good times.

Sumo Rack Deadlifts (bar at bottom of knee, all reps deloaded):
135x12
225x3
315x3
405x1
495x1
585x1
585x1
635x1
655x1
585x3

Sumo SLDLs:
475x10
405x5
405x5

Seated DB Curls:
70x6
70x6
60x6

Cable Abduction:
70x10
70x10
70x10

GHRs:
x5
x6
x8

Ultra-Wide grip Pulldowns:
269x6
216x5
216x10

+ stretching + stationary bike(intervals, 15min) + abs (standing cable crunches, 3 sets of 4)

01-29-2007, 09:50 PM	#1232
spytech Getting Stronger Join Date: May 2005 Posts: 1,567 Recipes: 0 Rep Power: 37	1/29: Bench - ME Good session. Tone gave me some bench setup advice to improve my arch, so I played with that. Felt quite a bit better. Did my first three 285 sets with 30-40s rests. Everything else was nice. Flat Bench: 135x12 175x5 215x4 215x4 250x3 250x3 285x2 285x2 285x2 285x6 Standing Overhead DB Extensions: 150x10 150x10 130x10 130x10 130x12 V-bar Cable Pushdowns: 204x12 214x12 224x12 234x12 234x12 CG Pulldowns: 315x5 315x5 315x5 310x5 310x5 Cuban Rotations (recovery): 25x50 + 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

01-30-2007, 08:23 PM	#1233
spytech Getting Stronger Join Date: May 2005 Posts: 1,567 Recipes: 0 Rep Power: 37	1/30: Deadlift – ME Light weight. Deadlifts (briefs, all reps deloaded): 135x12 225x3 315x3 405x1 545x1 600x2 610x4 615x1 535x1 (overhand grip + static hold) 535x1 (mixed grip + static hold) Sumo SLDLs: 405x5 465x5 465x5 Seated DB Curls: 100x6 80x6 Single-arm DB Preacher Curls: 60x5 55x5 Cable Abduction: 105x10 105x10 105x10 Exaggerated Smith Squats (wide foot placement few feet in front of bar, ATG rom, mimicking sumo motion): 200x10 200x10 210x10 Ultra-Wide grip Pulldowns: 264x5 264x5 264x5 + stretching + abs (standing cable crunches, 3 sets of 4) __________________ 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

01-30-2007, 11:49 PM	#1234
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,958 Recipes: 0 Rep Power: 99	do u deadlift every week? __________________ SUPPLEMENTS.NET REP

02-01-2007, 02:31 AM	#1238
spytech Getting Stronger Join Date: May 2005 Posts: 1,567 Recipes: 0 Rep Power: 37	1/31: GPP Power Yoga (60min) and Badminton __________________ 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

02-01-2007, 09:40 PM	#1239
spytech Getting Stronger Join Date: May 2005 Posts: 1,567 Recipes: 0 Rep Power: 37	2/1: Flat Bench - ME Very nice. Moved my grip out a bit on bench today – index finger on outer rings, and it felt excellent. I flew through my bench work. The rest of the workout was strong. Flat Bench (flat back, index on outer rings): 135x12 175x5 215x5 250x4 250x4 265x3 265x3 285x2 285x2 305x2 305x3 285x2 285x3 265x3 265x4 250x4 230x6 215x8 195x10 175x12 Ultra-wide grip Pull-ups: x8 +40x8 +30x8 +20x8 +20x8 +20x10 Wide grip BB Rows (index fingers on outer rings): 275x12 265x12 255x12 Overhead Rope Cable Extensions (higher pulley pos. for longer rom): 209x6 209x6 209x6 204x6 204x6 204x6 Seated Rear Delt Flye Machine (light recovery work): 70x30 70x30 70x30 Cuban Rotations (light recovery work): 25x30 25x30 25x30 + 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

01-31-2007, 09:54 PM	#1236
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Do you deload or take some time off for recovery? I seem to need more and more recovery as I go on.

02-02-2007, 09:01 PM	#1243
spytech Getting Stronger Join Date: May 2005 Posts: 1,567 Recipes: 0 Rep Power: 37	2/2: Squats - ME Good workout. Box Squats (wide stance, high box, briefs, each rep deloaded on box): 135x12 225x3 315x3 405x3 495x3 585x3 635x4 Standing GMs (light recovery work): 225x12 225x12 225x12 Paused ATG Squats (5sec pauses at bottom): 375x2 375x2 Speed Deadlifts: 355x1 355x1 355x1 355x1 355x1 355x1 355x1 355x1 355x1 355x1 355x1 355x1 355x1 355x1 355x1 CG Cable Rows: 342x5 352x5 362x8 Standing EZ Curls: 125x12 125x12 125x15 Cable Pull-throughs: 155x20 155x20 289x12 + 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

02-05-2007, 10:20 PM	#1244
spytech Getting Stronger Join Date: May 2005 Posts: 1,567 Recipes: 0 Rep Power: 37	2/5: Bench - ME Solid workout. Took about 40 minutes. Bench felt great. I had another bad migraine on Saturday, so I decided I am going to dial down my intensity a bit on my accessory work and what not to see if that helps. I will shoot for one intense PR-breaking set, and the rest at 70-80% from now on. Flat Bench (no arching): 135x12 175x5 215x4 250x3 250x3 285x2 295x2 295x2 295x2 295x2 295x6 Standing Overhead DB Extensions: 150x12 120x10 120x10 120x10 120x10 V-bar Cable Pushdowns: 249x12 204x12 204x12 204x12 204x12 CG Pulldowns: 320x5 335x5 264x5 264x5 264x5 Seated DB Presses (recovery): 60x20 Standing DB Presses (recovery): 60x20 + 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

02-06-2007, 09:56 PM	#1245
spytech Getting Stronger Join Date: May 2005 Posts: 1,567 Recipes: 0 Rep Power: 37	2/6: Deadlift – ME Good times. Sumo Rack Deadlifts (bar at bottom of knee, all reps deloaded): 135x12 225x3 315x3 405x1 495x1 585x1 585x1 635x1 655x1 585x3 Sumo SLDLs: 475x10 405x5 405x5 Seated DB Curls: 70x6 70x6 60x6 Cable Abduction: 70x10 70x10 70x10 GHRs: x5 x6 x8 Ultra-Wide grip Pulldowns: 269x6 216x5 216x10 + stretching + stationary bike(intervals, 15min) + abs (standing cable crunches, 3 sets of 4) __________________ 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

02-08-2007, 03:20 AM	#1246
spytech Getting Stronger Join Date: May 2005 Posts: 1,567 Recipes: 0 Rep Power: 37