Spytech's INTENSE workout journal - Page 43

**spytech** · 02-27-2007, 08:47 PM

2/27: Deadlifts - DE

Finally. Today was the first time doing pulls from the floor in a month since I gimped up my foot. It isn’t 100% yet, but I decided to do some light pulls and see how things felt. Nothing spectacular, but everything was very fast and easy, despite not having much mental focus. I was more focused on how my foot was feeling during each pull than doing the actual pull itself. Felt nice to get some pulling in though. Everything else was the usual.

Deadlifts (briefs, all reps deloaded):
135x5
225x1
315x1
405x1
500x3

Seated Hamstring Curl Machine (slow reps):
185x8
205x8
225x8
245x8
265x8

GHRs:
x8

Single Leg Seated Leg Extensions:
205x10
165x10
225x10
205x10
205x10

Seated DB Curls:
70x6
70x6
70x6
70x8

Ultra-Wide grip Pulldowns (pulling to top of abs):
200x6
225x6
238x5
250x5
200x12

+ stretching + abs (standing cable crunches, 4 heavy sets)

**BigZeke** · 02-27-2007, 10:22 PM

Pretty scary that 500x3 is light to you

DarkFalcon · 02-28-2007, 06:30 AM

Tell the wife happy birthday Spy and tell her when she has time to post more yummy recipes! :eat:

**powerman2000** · 02-28-2007, 06:48 AM

Glad to hear your foot is getting better.

**spytech** · 02-28-2007, 07:14 AM

Quote:

Originally Posted by BigZeke

Pretty scary that 500x3 is light to you

lol, nothing scary about that.

Quote:

Originally Posted by DarkFalcon

Tell the wife happy birthday Spy and tell her when she has time to post more yummy recipes! :eat:

Will do. Do you have her site bookmarked? If not I'll post the link to it.

Quote:

Originally Posted by powerman2000

Glad to hear your foot is getting better.

Thanks P - slowly but surely. It seems good so far tonite, little achy like always. I don't plan on doing any 90%+ efforts on it anytime soon yet, though.

**spytech** · 03-01-2007, 11:18 PM

3/1: Flat Bench - ME

Decent workout. This was my fifth straight week of doing ME bench 2x/week and it finally caught up with me today. Everything was heavy as hell, but I got the weights that were next on my progression. I will switch back to DE bench on Mondays for a while. Everything else was strong. Recovery work was nice and easy.

Flat Bench (no arching, no leg drive):
135x12
155x5
195x5
235x5
270x4
290x3
310x2
330x1
310x2
290x2
270x4
255x6

Wide grip Pull-ups (pulling so lower pecs reach hand level):
x10
+5x10
x10
x10
x10

Ultra-Wide grip Pulldowns (pulling to top of abs):
197x8
197x8
204x8
204x8
197x8

Rope Pushdowns (on double pulley tower with back against it):
72x6
96x6
108x6
108x6
96x8

Cuban Rotations (recovery):
light x20
light x20

Flat DB Press (recovery):
50x20 (hammer grip)
50x36 (12 reps hammer grip + 12 reps underhand + 12 reps normal grip)
80x56 (12 reps hammer grip + 12 reps underhand, +12 reps normal grip + 10 reps hammer grip + 10 reps normal grip)

+ stretching

**spytech** · 03-02-2007, 08:40 PM

3/2: Squats - DE

Getting more confident with the foot – slowly but surely.

Box Squats (narrow stance, reps deloaded on 12” box):
135x3
235x3
235x2
235x2
235x2
235x2
235x5

ATG Squats:
235x10
235x10

Seated Hamstring Cable Curls:
105x10
105x10
105x10

Standing Hamstring Cable Curls:
105x10
105x10
105x10

Seated DB Hammer Curls:
65x10
65x10
65x10
65x10

CG Cable Pulldowns (pulling to abs):
240x5
252x5
264x5
240x5
240x5

Seated Hyperextension Machine:
255x12
265x12
265x12
270x12

+ stretching + abs (weighted incline situps, worked up to 45x6, db held behind head)

**spytech** · 03-06-2007, 12:18 AM

3/5: Bench - DE

Incline Bench (no leg drive):
135x12
185x3
185x3
185x3
185x3
185x3
185x3
185x3
225x3
225x3
225x6

CG Bench (no leg drive):
225x8
245x8
245x8
225x8

V-bar Pushdowns (on double pulley tower with back against it):
96x12
108x12
120x12
132x12
108x12

CG Pulldowns (pulling to top of abs):
216x8
252x8
228x8
228x8
228x8

Cuban Rotations (recovery): 3 sets of 20
Flat DB Flyes (recovery): 1 set of 20
Flat DB Bench (recovery): 1 set of 20 (long stretches on each rep)

+ stretching

**spytech** · 03-06-2007, 09:12 PM

3/6: Deadlifts - ME

Sumo Rack Deadlifts (bar at mid knee):
135x5
225x1
315x1
405x1
495x1
495x1
585x1
635x1
675x1
675x2

RDLs:
225x10
225x10
225x10

GHRs:
x5
x5
+10x5

Single Leg Seated Leg Extensions:
205x10
215x10
230x10
200x10
200x10

Reverse EZ Curls (very strict):
75x7
75x7
75x10
75x10
85x10

Ultra-Wide grip Pulldowns (pulling to top of abs):
216x5
216x5
216x5
204x5
204x5

+ stretching + abs (6 heavy sets)

**BigZeke** · 03-07-2007, 12:08 AM

Nice pulls

**spytech** · 03-07-2007, 02:23 AM

Nothing special

Master Of Puppets · 03-07-2007, 02:37 AM

Quote:

Originally Posted by spytech

Nothing special

lol 675 for 2 and it's "nothing special."

MoP

**spytech** · 03-08-2007, 09:50 PM

3/8: Flat Bench - ME

Flat Bench (no arching, no leg drive):
135x12
155x5
190x3
230x3
270x3
270x3
290x3
290x3
310x2
310x2
330x1
330x1
315x2
290x3
290x3
270x4
250x6
230x8
215x10
190x12

Wide grip Pull-ups (pulling so lower pecs reach hand level):
+10x10
x10
x12
x10

Ultra-Wide grip Pulldowns (pulling to top of abs):
216x8
216x10
221x10
216x8

Rope Pushdowns (on double pulley tower with back against it):
113x6
120x6
108x6
108x6
108x6

+ stretching + recovery (5 sets delt/chest work)

**spytech** · 03-09-2007, 09:21 PM

3/9: Lower

Standing Hamstring Cable Curls:
85x10
115x10
120x10

Seated Hamstring Cable Curls:
120x10
110x10
110x10

Cable Pull-throughs:
150x15
150x15
150x15

Seated DB Hammer Curls:
70x10
70x10
70x10
70x12
70x12

CG Cable Pulldowns (pulling to abs):
240x5
269x5
269x5
240x5
240x8

Seated Hyperextension Machine:
275x12
275x12
280x12
285x12
285x12

Seated Leg Extensions (15s rests):
305x15
305x15
305x20

+ stretching + abs (6 heavy sets)

**spytech** · 03-13-2007, 03:55 AM

3/12: Bench - DE

Incline Bench (no leg drive, 15s rests):
135x12
135x12
135x5
185x3
185x3
185x3
185x3
185x3
185x3
185x3
225x3
225x3
225x8

Decline CG Bench (no leg drive):
225x10
245x8
265x10
225x10

V-bar Pushdowns (on double pulley tower with back against it):
120x12
137x12
120x12
120x12

CG Pulldowns (pulling to top of abs):
228x6
257x8
264x8
252x10

Flat DB Bench:
90x20 (each rep paused)
90x20

+ stretching + recovery (shoulders: 3 sets of 20)

02-27-2007, 08:47 PM	#1261
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	2/27: Deadlifts - DE Finally. Today was the first time doing pulls from the floor in a month since I gimped up my foot. It isn’t 100% yet, but I decided to do some light pulls and see how things felt. Nothing spectacular, but everything was very fast and easy, despite not having much mental focus. I was more focused on how my foot was feeling during each pull than doing the actual pull itself. Felt nice to get some pulling in though. Everything else was the usual. Deadlifts (briefs, all reps deloaded): 135x5 225x1 315x1 405x1 500x3 Seated Hamstring Curl Machine (slow reps): 185x8 205x8 225x8 245x8 265x8 GHRs: x8 Single Leg Seated Leg Extensions: 205x10 165x10 225x10 205x10 205x10 Seated DB Curls: 70x6 70x6 70x6 70x8 Ultra-Wide grip Pulldowns (pulling to top of abs): 200x6 225x6 238x5 250x5 200x12 + stretching + abs (standing cable crunches, 4 heavy sets) __________________ 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

02-27-2007, 10:22 PM	#1262
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,344 Recipes: 0 Rep Power: 71	Pretty scary that 500x3 is light to you __________________ 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

02-28-2007, 06:48 AM	#1264
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Glad to hear your foot is getting better. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

03-01-2007, 11:18 PM	#1266
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	3/1: Flat Bench - ME Decent workout. This was my fifth straight week of doing ME bench 2x/week and it finally caught up with me today. Everything was heavy as hell, but I got the weights that were next on my progression. I will switch back to DE bench on Mondays for a while. Everything else was strong. Recovery work was nice and easy. Flat Bench (no arching, no leg drive): 135x12 155x5 195x5 235x5 270x4 290x3 310x2 330x1 310x2 290x2 270x4 255x6 Wide grip Pull-ups (pulling so lower pecs reach hand level): x10 +5x10 x10 x10 x10 Ultra-Wide grip Pulldowns (pulling to top of abs): 197x8 197x8 204x8 204x8 197x8 Rope Pushdowns (on double pulley tower with back against it): 72x6 96x6 108x6 108x6 96x8 Cuban Rotations (recovery): light x20 light x20 Flat DB Press (recovery): 50x20 (hammer grip) 50x36 (12 reps hammer grip + 12 reps underhand + 12 reps normal grip) 80x56 (12 reps hammer grip + 12 reps underhand, +12 reps normal grip + 10 reps hammer grip + 10 reps normal grip) + 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

03-02-2007, 08:40 PM	#1267
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	3/2: Squats - DE Getting more confident with the foot – slowly but surely. Box Squats (narrow stance, reps deloaded on 12” box): 135x3 235x3 235x2 235x2 235x2 235x2 235x5 ATG Squats: 235x10 235x10 Seated Hamstring Cable Curls: 105x10 105x10 105x10 Standing Hamstring Cable Curls: 105x10 105x10 105x10 Seated DB Hammer Curls: 65x10 65x10 65x10 65x10 CG Cable Pulldowns (pulling to abs): 240x5 252x5 264x5 240x5 240x5 Seated Hyperextension Machine: 255x12 265x12 265x12 270x12 + stretching + abs (weighted incline situps, worked up to 45x6, db held behind head) __________________ 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

02-28-2007, 06:30 AM	#1263
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Tell the wife happy birthday Spy and tell her when she has time to post more yummy recipes! :eat:

03-06-2007, 12:18 AM	#1268
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	3/5: Bench - DE Incline Bench (no leg drive): 135x12 185x3 185x3 185x3 185x3 185x3 185x3 185x3 225x3 225x3 225x6 CG Bench (no leg drive): 225x8 245x8 245x8 225x8 V-bar Pushdowns (on double pulley tower with back against it): 96x12 108x12 120x12 132x12 108x12 CG Pulldowns (pulling to top of abs): 216x8 252x8 228x8 228x8 228x8 Cuban Rotations (recovery): 3 sets of 20 Flat DB Flyes (recovery): 1 set of 20 Flat DB Bench (recovery): 1 set of 20 (long stretches on each rep) + 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

03-06-2007, 09:12 PM	#1269
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	3/6: Deadlifts - ME Sumo Rack Deadlifts (bar at mid knee): 135x5 225x1 315x1 405x1 495x1 495x1 585x1 635x1 675x1 675x2 RDLs: 225x10 225x10 225x10 GHRs: x5 x5 +10x5 Single Leg Seated Leg Extensions: 205x10 215x10 230x10 200x10 200x10 Reverse EZ Curls (very strict): 75x7 75x7 75x10 75x10 85x10 Ultra-Wide grip Pulldowns (pulling to top of abs): 216x5 216x5 216x5 204x5 204x5 + stretching + abs (6 heavy sets) __________________ 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

03-07-2007, 12:08 AM	#1270
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,344 Recipes: 0 Rep Power: 71	Nice pulls __________________ 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

03-07-2007, 02:23 AM	#1271
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Nothing special __________________ 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

03-08-2007, 09:50 PM	#1273
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	3/8: Flat Bench - ME Flat Bench (no arching, no leg drive): 135x12 155x5 190x3 230x3 270x3 270x3 290x3 290x3 310x2 310x2 330x1 330x1 315x2 290x3 290x3 270x4 250x6 230x8 215x10 190x12 Wide grip Pull-ups (pulling so lower pecs reach hand level): +10x10 x10 x12 x10 Ultra-Wide grip Pulldowns (pulling to top of abs): 216x8 216x10 221x10 216x8 Rope Pushdowns (on double pulley tower with back against it): 113x6 120x6 108x6 108x6 108x6 + stretching + recovery (5 sets delt/chest work) __________________ 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

03-09-2007, 09:21 PM	#1274
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	3/9: Lower Standing Hamstring Cable Curls: 85x10 115x10 120x10 Seated Hamstring Cable Curls: 120x10 110x10 110x10 Cable Pull-throughs: 150x15 150x15 150x15 Seated DB Hammer Curls: 70x10 70x10 70x10 70x12 70x12 CG Cable Pulldowns (pulling to abs): 240x5 269x5 269x5 240x5 240x8 Seated Hyperextension Machine: 275x12 275x12 280x12 285x12 285x12 Seated Leg Extensions (15s rests): 305x15 305x15 305x20 + stretching + abs (6 heavy sets) __________________ 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

03-13-2007, 03:55 AM	#1275
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	3/12: Bench - DE Incline Bench (no leg drive, 15s rests): 135x12 135x12 135x5 185x3 185x3 185x3 185x3 185x3 185x3 185x3 225x3 225x3 225x8 Decline CG Bench (no leg drive): 225x10 245x8 265x10 225x10 V-bar Pushdowns (on double pulley tower with back against it): 120x12 137x12 120x12 120x12 CG Pulldowns (pulling to top of abs): 228x6 257x8 264x8 252x10 Flat DB Bench: 90x20 (each rep paused) 90x20 + stretching + recovery (shoulders: 3 sets of 20) __________________ 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