Spytech's INTENSE workout journal - Page 44

**spytech** · 03-20-2007, 01:22 AM

3/19: Bench - DE

Bench Press (no leg drive, 15s rests):
135x12
135x12
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x10

CG Bench (no leg drive):
225x10
270x8
265x8
245x8

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

DB Rows:
150x10
160x8
170x8
150x20

Flat DB Bench (recovery):
60x40 (each rep paused)

Cuban Rotations (recovery):
2 sets of 20

BTN BB Press (recovery):
135x25

OH BB Triceps Extension (recovery):
135x15

+ stretching

**spytech** · 03-20-2007, 08:49 PM

3/20: Deadlifts – ME

Sumo Rack Deadlifts (bar at top of knee):
135x5
225x1
315x1
405x1
495x1
585x1
675x1
700x1
715x1 (40lb pr, easy)

RDLs:
245x10
245x12
265x12

GHRs:
x5
x5
+35x5 - x3

Single Leg Seated Leg Extensions:
240x10
210x10
210x10
210x10

Reverse EZ Curls (very strict):
100x10
100x10
100x10
100x10

Ultra-Wide grip Pulldowns (pulling to top of abs):
233x5
228x5
216x5
216x5

+ stretching + abs (heavy, 6 sets of 5-8)

**romanaz** · 03-20-2007, 09:01 PM

715? thats it?

I kid I kid.

**spytech** · 03-20-2007, 09:04 PM

Quote:

Originally Posted by romanaz

715? thats it?

I kid I kid.

Still babying the foot. I think if I was 100% focused I could hit 750+ for sure.

**BigZeke** · 03-21-2007, 12:37 AM

You should enter a PLing comp Spy. I know you said you wanted to wait until you can get the national record, but why not at least get your state record pull on the books? Never know what could happen, you could get injured and not have it recorded *knock on wood*

**spytech** · 03-21-2007, 01:30 AM

Quote:

Originally Posted by BigZeke

You should enter a PLing comp Spy. I know you said you wanted to wait until you can get the national record, but why not at least get your state record pull on the books? Never know what could happen, you could get injured and not have it recorded *knock on wood*

I don't care much about it being 'official'. A world record is one thing - that would be cool to have made 'official', but a state record...m'eh.

**BigZeke** · 03-21-2007, 01:45 AM

Well, you're more humble than I would be in your position.

**spytech** · 03-22-2007, 08:57 PM

3/22: Bench - ME

Decline Bench (index on outer rings):
135x12
135x12
185x3
225x3
245x3
275x1
295x1
315x1
335x1
355x1
315x5
275x5
225x10

Ultra-Wide grip Pull-ups:
x10
+10x10
+20x10
x10

Towel Hammer Chins:
x12
x12

Wide grip BB Rows:
225x10
225x10
225x10

Rope Pushdowns (on double pulley tower, very strict):
108x6
108x6
120x5
108x6

BTN BB Press (recovery):
135x30

Cubans (recovery):
3 sets of 20

Pec Flye Machine (recovery):
2 sets of 20

Seated Chest Press Machine (recovery):
2 sets of 20

+ stretching

**spytech** · 03-24-2007, 12:34 AM

3/23: Lower

Standing Hamstring Cable Curls (keeping knees touching entire rom):
80x5
90x5
100x5
110x5
120x5
130x5
140x5
150x5
100x10
100x10

Cable Pull-throughs:
168x15
180x15
204x15

Seated Leg Extensions:
305x15
305x15
305x15
305x15
305x15

+ stretching + abs

**spytech** · 03-26-2007, 08:34 PM

3/26: Bench - DE

Bench Press (no leg drive, all 10 triples done in 2:40):
135x12
195x3
195x3
195x3
195x3
195x3
195x3
195x3
195x3
195x3
195x3

CG Bench (no leg drive):
275x8
275x4
225x4
225x4

Pushdowns (strict, on double pulley tower with back against it):
96x12
108x12
120x12
96x12

DB Rows (no rests between arm switches):
100x10
100x10
100x10
100x10

BTN BB Press (recovery):
145x35

Cuban Rotations (recovery):
3 sets of 20

+ stretching

**spytech** · 03-27-2007, 08:30 PM

3/27: Deadlifts – ME/Deload

Sumo Rack Deadlifts (bottom pin, plates 4” off floor, awkward narrow sumo stance due to rack width):
135x5
225x1
315x1
405x1
495x1
585x1
675x1

Seated Hamstring Curls:
210x12
190x12
190x12
190x12

Single Leg Seated Leg Extensions:
245x10
130x10
130x10
130x10

Reverse EZ Curls (very strict):
105x12
75x10
75x10
75x15

Ultra-Wide grip Pulldowns (pulling to top of abs):
240x5
144x10
144x10
144x10

+ stretching

**spytech** · 04-05-2007, 08:47 PM

4/5: Upper - Light

First workout since last Tuesday. Everything light as hell and finished in under 30 minutes. This acute bronchitis shit (that is what I think I have) has destroyed my lung capacity.

Flat DB Press:
60x12
60x12
60x12

Pec Flye Machine:
150x12
150x12
150x12

Chest Press Machine:
200x12
200x12
200x12

Single-arm Rope Pushdowns:
60x12
60x12
60x12

Pushdowns (strict, on double pulley tower with back against it):
84x12
84x12
84x12

Seated DB Curls:
40x12
40x12
40x12

Standing DB Hammers:
45x12
45x12
45x12

Seated DB Press:
40x12
40x12
40x12

Seated Rear DB Laterals:
30x12
30x12
30x12

Standing Side Laterals:
30x12
30x12
40x12

Seated Cable Rows:
168x12
168x12
168x12

Hammer Chins:
x12
x12
x12

+ stretching

**BigZeke** · 04-05-2007, 09:07 PM

I was wondering where you went. Hope you get better

spirit3530 · 04-05-2007, 09:36 PM

I love volume, definately old school even though it was light... for you

**spytech** · 04-06-2007, 09:57 PM

4/6: Lower - Light

Seated Hamstring Curls:
110x12
210x12
210x12
250x12
270x12

Seated Leg Extensions:
225x12
225x12
285x12
305x12
305x12

Seated Hyperextensions:
200x12
200x12
200x12
200x12
200x12

Seated DB Shrugs:
110x12
110x12
110x12
110x12
110x12

+ stretching

03-20-2007, 01:22 AM	#1291
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	3/19: Bench - DE Bench Press (no leg drive, 15s rests): 135x12 135x12 185x3 185x3 185x3 185x3 185x3 185x3 185x3 185x3 185x3 185x3 185x10 CG Bench (no leg drive): 225x10 270x8 265x8 245x8 V-bar Pushdowns (strict, on double pulley tower with back against it): 96x12 108x12 120x12 120x12 DB Rows: 150x10 160x8 170x8 150x20 Flat DB Bench (recovery): 60x40 (each rep paused) Cuban Rotations (recovery): 2 sets of 20 BTN BB Press (recovery): 135x25 OH BB Triceps Extension (recovery): 135x15 + 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

03-20-2007, 08:49 PM	#1292
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	3/20: Deadlifts – ME Sumo Rack Deadlifts (bar at top of knee): 135x5 225x1 315x1 405x1 495x1 585x1 675x1 700x1 715x1 (40lb pr, easy) RDLs: 245x10 245x12 265x12 GHRs: x5 x5 +35x5 - x3 Single Leg Seated Leg Extensions: 240x10 210x10 210x10 210x10 Reverse EZ Curls (very strict): 100x10 100x10 100x10 100x10 Ultra-Wide grip Pulldowns (pulling to top of abs): 233x5 228x5 216x5 216x5 + stretching + abs (heavy, 6 sets of 5-8) __________________ 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

03-21-2007, 12:37 AM	#1295
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,344 Recipes: 0 Rep Power: 71	You should enter a PLing comp Spy. I know you said you wanted to wait until you can get the national record, but why not at least get your state record pull on the books? Never know what could happen, you could get injured and not have it recorded knock on wood __________________ 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

03-21-2007, 01:45 AM	#1297
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,344 Recipes: 0 Rep Power: 71	Well, you're more humble than I would be in your position. __________________ 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

03-22-2007, 08:57 PM	#1298
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	3/22: Bench - ME Decline Bench (index on outer rings): 135x12 135x12 185x3 225x3 245x3 275x1 295x1 315x1 335x1 355x1 315x5 275x5 225x10 Ultra-Wide grip Pull-ups: x10 +10x10 +20x10 x10 Towel Hammer Chins: x12 x12 Wide grip BB Rows: 225x10 225x10 225x10 Rope Pushdowns (on double pulley tower, very strict): 108x6 108x6 120x5 108x6 BTN BB Press (recovery): 135x30 Cubans (recovery): 3 sets of 20 Pec Flye Machine (recovery): 2 sets of 20 Seated Chest Press Machine (recovery): 2 sets of 20 + 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

03-24-2007, 12:34 AM	#1299
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	3/23: Lower Standing Hamstring Cable Curls (keeping knees touching entire rom): 80x5 90x5 100x5 110x5 120x5 130x5 140x5 150x5 100x10 100x10 Cable Pull-throughs: 168x15 180x15 204x15 Seated Leg Extensions: 305x15 305x15 305x15 305x15 305x15 + stretching + abs __________________ 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

03-26-2007, 08:34 PM	#1300
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	3/26: Bench - DE Bench Press (no leg drive, all 10 triples done in 2:40): 135x12 195x3 195x3 195x3 195x3 195x3 195x3 195x3 195x3 195x3 195x3 CG Bench (no leg drive): 275x8 275x4 225x4 225x4 Pushdowns (strict, on double pulley tower with back against it): 96x12 108x12 120x12 96x12 DB Rows (no rests between arm switches): 100x10 100x10 100x10 100x10 BTN BB Press (recovery): 145x35 Cuban Rotations (recovery): 3 sets of 20 + 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

03-27-2007, 08:30 PM	#1301
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	3/27: Deadlifts – ME/Deload Sumo Rack Deadlifts (bottom pin, plates 4” off floor, awkward narrow sumo stance due to rack width): 135x5 225x1 315x1 405x1 495x1 585x1 675x1 Seated Hamstring Curls: 210x12 190x12 190x12 190x12 Single Leg Seated Leg Extensions: 245x10 130x10 130x10 130x10 Reverse EZ Curls (very strict): 105x12 75x10 75x10 75x15 Ultra-Wide grip Pulldowns (pulling to top of abs): 240x5 144x10 144x10 144x10 + 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

04-05-2007, 08:47 PM	#1302
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	4/5: Upper - Light First workout since last Tuesday. Everything light as hell and finished in under 30 minutes. This acute bronchitis shit (that is what I think I have) has destroyed my lung capacity. Flat DB Press: 60x12 60x12 60x12 Pec Flye Machine: 150x12 150x12 150x12 Chest Press Machine: 200x12 200x12 200x12 Single-arm Rope Pushdowns: 60x12 60x12 60x12 Pushdowns (strict, on double pulley tower with back against it): 84x12 84x12 84x12 Seated DB Curls: 40x12 40x12 40x12 Standing DB Hammers: 45x12 45x12 45x12 Seated DB Press: 40x12 40x12 40x12 Seated Rear DB Laterals: 30x12 30x12 30x12 Standing Side Laterals: 30x12 30x12 40x12 Seated Cable Rows: 168x12 168x12 168x12 Hammer Chins: x12 x12 x12 + 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

04-05-2007, 09:07 PM	#1303
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,344 Recipes: 0 Rep Power: 71	I was wondering where you went. Hope you get better __________________ 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

04-05-2007, 09:36 PM	#1304
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	I love volume, definately old school even though it was light... for you __________________ 2007 NGA Northern States Regional Amatuer Classic Novice Heavyweight Champion We are kings or pawns, a man once said..emperors and fools. The Physique that is developed slowly and naturally will endure longer -John Grimek Unbeaten Champion Serge Nubert wortout review http://www.ironmass.com/exercises/10...t-workout.html Focus xt Log http://www.ironmass.com/sponsored-pr...-focus-xt.html Workout by Layne "Str8flexed" Norton http://www.ironmass.com/showthread.php?t=8020

04-06-2007, 09:57 PM	#1305
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	4/6: Lower - Light Seated Hamstring Curls: 110x12 210x12 210x12 250x12 270x12 Seated Leg Extensions: 225x12 225x12 285x12 305x12 305x12 Seated Hyperextensions: 200x12 200x12 200x12 200x12 200x12 Seated DB Shrugs: 110x12 110x12 110x12 110x12 110x12 + 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