Spytech's INTENSE workout journal - Page 46

**spytech** · 05-17-2007, 08:39 PM

5/17: Pressing ME

Nice session.

Incline DB Press:
120x5
140x2
140x2
140x2
140x2
140x3

Seated Cable Triceps Extensions:
209x5
209x6
215x8

Flat DB Flyes:
100x5
100x5
100x5

DB Rear Laterals:
55x5
55x5
55x6

CG Pulldowns:
310x5
300x5
300x5

Shrugs:
405x5
455x5
455x10

+ stretching + lap swim (20 laps)

**spytech** · 05-18-2007, 08:29 PM

5/18: Speed – 10-15s rests between sets

Good workout. I tried out my new pullthrough handle from EFS and it works well. I also used the new Spud long ab strap from EFS today for my ab work – this thing is great. I tried it for seated face pulls afterwards and those felt really nice as well. I did wide stance sumos with my toes at the plates on my Texas DL bar – this stance is really wide – a few inches wider than my briefed sumo stance. Next time I pull in my briefs I will try this stance –I have never pulled this wide before, and it felt really good.

ATG Squats:
135x2
155x2
175x2
195x2
215x2
225x2
235x2
245x2
255x2
265x2

Good Mornings:
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2

CG Bench Press:
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2

Incline Bench Press:
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2

Cable Pull-throughs:
156x2
156x2
156x2
156x2
156x2
156x2
156x2
156x2
156x2
156x2

Deadlifts (really wide stance - toes at plates on texas dl bar):
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1

Seated Cable Face Pulls (with Spud ab strap):
96x12
96x12
96x12

+ stretching + abs (10 sets of 5-8 heavy, wide stance standing work)

**spytech** · 05-22-2007, 03:05 AM

5/21: Deadlift ME

Enjoyable workout. Today I wanted to start bumping my volume up on deadlifts back to the normal volume level I used pre-injury. My power off the floor sucked today due to my legs being tired (probably from all the swimming last week). I also tried the toes at plates wider stance today but I lose all support from the briefs when I go that wide. All pulls today were pretty easy, despite the fatigue. Lockout strength has become very strong, just need to get my power off the floor up to par again. Face pulls are a great movement, and the EFS handle makes pull-throughs quite a bit harder (puts more stress on the hams/glutes compared to the rope attachment). Lots of heavy ab work – I love this ab strap.

Deadlifts (all reps deloaded, briefs):
135x12
225x1
315x1
405x1
495x1
585x1
585x1
585x1
585x2
585x2

Seated Cable Face Pulls (with Spud ab strap):
120x5
144x5
144x5

Pull-throughs (with EFS handle):
204x5
204x5
204x5

Ultra-wide grip Pullups:
x5
x5
x10

Standing Cable Abduction:
60x5
60x5
60x5

Seated DB Curls (very strict):
55x10
55x10
55x10

+ stretching + abs (10 heavy sets of 3-5, wide stance)

**spytech** · 05-22-2007, 08:40 PM

5/22: Conditioning 30-60s rests between sets

Total workout time: 21 minutes for conditioning work (18 sets)
Work Rate: 17.6reps per minute

Very nice conditioning session - blew through 18 sets in 21 minutes. I really cannot go much faster than this, as I was supersetting a lot of the sets, and barely resting. Afterwards I rested a bit then hit some heavy ab work (again) and did db snatches for the first time ever. These were easy, but tiring.

DB Pullovers:
90x20
90x20
90x20

Seated Cable Face Pulls (with Spud ab strap):
84x20
96x20
96x20

Seated Cable Triceps Extensions:
156x20
156x20
156x20

Seated Leg Extensions:
305x20
305x20
305x20

Seated CG Cable Row:
216x20
216x20
216x20

Flat DB Press:
90x20
90x20
90x30

DB Snatches:
45x10 (alternating, 5 reps each hand)
55x2
65x2
75x2
85x2
95x2
100x2

+ stretching + abs (6 heavy sets of 5) + lap swim (18 laps)

**spytech** · 05-24-2007, 08:33 PM

5/24: Pressing ME

Good workout.

Incline Bench Press (full rom, steeper incline):
135x12
155x5
185x3
225x3
245x3
265x3
285x3
295x2
285x3
265x3
245x3
225x6

Seated Good Mornings:
225x5
275x5
315x5

Iron Crosses (Reverse Side Laterals):
35x5
35x5
35x6

Seated Cable Triceps Extensions:
224x5
224x5
214x5

Underhand CG Pulldowns:
315x5
300x5
300x5

Flat DB Flyes:
100x5
100x5
80x6

+ stretching + lap swim (24 laps)

**spytech** · 05-25-2007, 08:29 PM

5/25: Speed – 10-15s rests between sets

Solid speed seession. I decided to ditch iso moverments for speed days – kind of pointless. Added in some db snatches to make all my speed work compound movements. Everything felt good. First time doing any wide stance low box work since my foot injury – felt strong. Did a ton of heavy ab work today – managed to work up to 192lbs on the standing wide stance crunches.

Box Squats (wide-stance, 13” box, about as low as I can get in a wide stance):
135x2
155x2
175x2
195x2
215x2
215x2
215x2
215x2
215x2
215x2

Bench Press:
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2

CG Bench Press:
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2

DB Snatches (from floor):
60x2
60x2
60x2
60x2
60x2
60x2
60x2
60x2
60x2
60x2

Deadlifts:
315x1
315x1
335x1
355x1
375x1
395x1
405x1
405x1
335x1
335x1

+ stretching + abs (15 heavy sets of 2-3, planche holds into handstands)

**spytech** · 05-29-2007, 08:38 PM

5/29: Deadlift ME

Very tiring. Pulls went well – got the 5 pulls at 600 that I wanted, but they were exhausting. My hams/glutes/hips were still fried a bit from speed work on Friday and hiking this Sunday. Next week I will take a break from floor pulls and do some rack work. For whatever reason, I decided to do some ATG squats, despite my core and legs being totally thrashed from pulling, and got 405 for a nice double – not too tough there at all. The rest of the assistance work went as planned. Finished off with some abs – they are getting very strong.

Deadlifts (all reps deloaded, briefs):
135x12
225x2
315x1
405x1
495x1
600x2
600x2
600x1

ATG Squats:
135x5
225x1
315x1
405x2

Lying Hamstring Curls:
100x5
125x5

Seated Hamstring Curls:
285x10

Standing Cable Abduction:
72x5
72x5
72x5

Pull-throughs (with EFS handle):
209x5
209x5
209x5

Seated DB Curls (strict):
60x10
60x10
60x8

Seated Cable Face Pulls (with Spud ab strap):
156x5
156x5
144x5

+ stretching + abs (6 heavy sets of 6) + lap swim (30 laps)

**Succio** · 05-29-2007, 11:52 PM

what do you do for abs?

**spytech** · 05-30-2007, 03:17 AM

Quote:

Originally Posted by Succio

what do you do for abs?

Standing cable crunches with variations in stance and strap position.

**spytech** · 05-31-2007, 08:05 PM

5/31: Pressing ME

I don’t know how some people can get into benching so much – I just cannot get pumped or psyched up to flat bench at all. I probably get more pumped for bicep curls, which I hate, than I do flat bench. Needless to say benching felt fine despite a sore shoulder (from swimming I suspect) and everything went well. Assistance work went as planned. Swimming was great – was able to do 2 sets of 10 straight laps with no rest in 18 minutes. When I started swimming laps three weeks ago I had to take a 20-30s breather after every single lap.

Bench Press:
135x12
155x5
185x5
225x3
275x1
295x1
315x1
335x1
315x1
315x1
295x1
275x1
245x5(paused)
245x5(paused)
225x5(paused)

Iron Crosses (Reverse Side Laterals):
40x5
40x5
40x5

Seated Cable Triceps Extensions:
229x5
229x5
229x5

Underhand CG Pulldowns:
320x5
300x5
276x5

Incline Cable Flyes:
80x6
80x6
80x10

+ stretching + lap swim (20 laps 10x2)

**Succio** · 05-31-2007, 11:51 PM

part of the reason in not getting pumped up for bench press is experience.
ive also somewhat grew out of it. ive found that there are better exercises to do that are more intruiging.

before all i could tink of of all day was doing bench press and bicep curls, now its hardly on my mind.

**spytech** · 06-01-2007, 12:49 AM

Quote:

Originally Posted by Succio

part of the reason in not getting pumped up for bench press is experience.
ive also somewhat grew out of it. ive found that there are better exercises to do that are more intruiging.

before all i could tink of of all day was doing bench press and bicep curls, now its hardly on my mind.

It's not so much that I grew out of it, or don't enjoy it - I do. The problem with benching is that I am much more enamored with deadlifting and squatting. Compared with those two benching just seems so blah.

**romanaz** · 06-01-2007, 06:56 AM

Quote:

Originally Posted by spytech

It's not so much that I grew out of it, or don't enjoy it - I do. The problem with benching is that I am much more enamored with deadlifting and squatting. Compared with those two benching just seems so blah.

man you said it. This is EXACTLY how I feel. I can't pysch myself up for a bench press, but a normal squat looks like I put more pysch up effort then an attempt to pysch up for benching.

I just can't get it. For me I think its because I don't think I see a real life gain from benching. I know if I squat/deadlift/clean/jerk/snatch more I can jump higher/run quicker and hit harder. Benching, what does it do? Not much imo.

**spytech** · 06-05-2007, 12:12 AM

6/4: Deload

Good deload workout. Nice and easy – looking forward to getting back to 100%.

Standing Hamstring Cable Curls:
40x12
70x7
70x7
70x7

Hyperextensions:
+80x7
+80x7
+80x7

Face Pulls:
96x5
108x5
120x5 superset with 228x12 CG Cable Rows

Standing BB Curls:
45x20
95x12
95x12
95x40

Standing Ab Crunches (“hard tower” w/ long ab strap, narrow stance):
80x12
80x12
80x12

+ stretching

05-17-2007, 08:39 PM	#1351
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 5/17: Pressing ME Nice session. Incline DB Press: 120x5 140x2 140x2 140x2 140x2 140x3 Seated Cable Triceps Extensions: 209x5 209x6 215x8 Flat DB Flyes: 100x5 100x5 100x5 DB Rear Laterals: 55x5 55x5 55x6 CG Pulldowns: 310x5 300x5 300x5 Shrugs: 405x5 455x5 455x10 + stretching + lap swim (20 laps) __________________ 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

05-18-2007, 08:29 PM	#1352
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 5/18: Speed – 10-15s rests between sets Good workout. I tried out my new pullthrough handle from EFS and it works well. I also used the new Spud long ab strap from EFS today for my ab work – this thing is great. I tried it for seated face pulls afterwards and those felt really nice as well. I did wide stance sumos with my toes at the plates on my Texas DL bar – this stance is really wide – a few inches wider than my briefed sumo stance. Next time I pull in my briefs I will try this stance –I have never pulled this wide before, and it felt really good. ATG Squats: 135x2 155x2 175x2 195x2 215x2 225x2 235x2 245x2 255x2 265x2 Good Mornings: 175x2 175x2 175x2 175x2 175x2 175x2 175x2 175x2 175x2 175x2 CG Bench Press: 155x2 155x2 155x2 155x2 155x2 155x2 155x2 155x2 155x2 155x2 Incline Bench Press: 175x2 175x2 175x2 175x2 175x2 175x2 175x2 175x2 175x2 175x2 Cable Pull-throughs: 156x2 156x2 156x2 156x2 156x2 156x2 156x2 156x2 156x2 156x2 Deadlifts (really wide stance - toes at plates on texas dl bar): 225x1 225x1 225x1 225x1 225x1 225x1 225x1 225x1 225x1 225x1 Seated Cable Face Pulls (with Spud ab strap): 96x12 96x12 96x12 + stretching + abs (10 sets of 5-8 heavy, wide stance standing 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

05-22-2007, 03:05 AM	#1353
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 5/21: Deadlift ME Enjoyable workout. Today I wanted to start bumping my volume up on deadlifts back to the normal volume level I used pre-injury. My power off the floor sucked today due to my legs being tired (probably from all the swimming last week). I also tried the toes at plates wider stance today but I lose all support from the briefs when I go that wide. All pulls today were pretty easy, despite the fatigue. Lockout strength has become very strong, just need to get my power off the floor up to par again. Face pulls are a great movement, and the EFS handle makes pull-throughs quite a bit harder (puts more stress on the hams/glutes compared to the rope attachment). Lots of heavy ab work – I love this ab strap. Deadlifts (all reps deloaded, briefs): 135x12 225x1 315x1 405x1 495x1 585x1 585x1 585x1 585x2 585x2 Seated Cable Face Pulls (with Spud ab strap): 120x5 144x5 144x5 Pull-throughs (with EFS handle): 204x5 204x5 204x5 Ultra-wide grip Pullups: x5 x5 x10 Standing Cable Abduction: 60x5 60x5 60x5 Seated DB Curls (very strict): 55x10 55x10 55x10 + stretching + abs (10 heavy sets of 3-5, wide stance) __________________ 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

05-22-2007, 08:40 PM	#1354
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 5/22: Conditioning 30-60s rests between sets Total workout time: 21 minutes for conditioning work (18 sets) Work Rate: 17.6reps per minute Very nice conditioning session - blew through 18 sets in 21 minutes. I really cannot go much faster than this, as I was supersetting a lot of the sets, and barely resting. Afterwards I rested a bit then hit some heavy ab work (again) and did db snatches for the first time ever. These were easy, but tiring. DB Pullovers: 90x20 90x20 90x20 Seated Cable Face Pulls (with Spud ab strap): 84x20 96x20 96x20 Seated Cable Triceps Extensions: 156x20 156x20 156x20 Seated Leg Extensions: 305x20 305x20 305x20 Seated CG Cable Row: 216x20 216x20 216x20 Flat DB Press: 90x20 90x20 90x30 DB Snatches: 45x10 (alternating, 5 reps each hand) 55x2 65x2 75x2 85x2 95x2 100x2 + stretching + abs (6 heavy sets of 5) + lap swim (18 laps) __________________ 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

05-24-2007, 08:33 PM	#1355
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 5/24: Pressing ME Good workout. Incline Bench Press (full rom, steeper incline): 135x12 155x5 185x3 225x3 245x3 265x3 285x3 295x2 285x3 265x3 245x3 225x6 Seated Good Mornings: 225x5 275x5 315x5 Iron Crosses (Reverse Side Laterals): 35x5 35x5 35x6 Seated Cable Triceps Extensions: 224x5 224x5 214x5 Underhand CG Pulldowns: 315x5 300x5 300x5 Flat DB Flyes: 100x5 100x5 80x6 + stretching + lap swim (24 laps) __________________ 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

05-25-2007, 08:29 PM	#1356
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 5/25: Speed – 10-15s rests between sets Solid speed seession. I decided to ditch iso moverments for speed days – kind of pointless. Added in some db snatches to make all my speed work compound movements. Everything felt good. First time doing any wide stance low box work since my foot injury – felt strong. Did a ton of heavy ab work today – managed to work up to 192lbs on the standing wide stance crunches. Box Squats (wide-stance, 13” box, about as low as I can get in a wide stance): 135x2 155x2 175x2 195x2 215x2 215x2 215x2 215x2 215x2 215x2 Bench Press: 185x2 185x2 185x2 185x2 185x2 185x2 185x2 185x2 185x2 185x2 CG Bench Press: 155x2 155x2 155x2 155x2 155x2 155x2 155x2 155x2 155x2 155x2 DB Snatches (from floor): 60x2 60x2 60x2 60x2 60x2 60x2 60x2 60x2 60x2 60x2 Deadlifts: 315x1 315x1 335x1 355x1 375x1 395x1 405x1 405x1 335x1 335x1 + stretching + abs (15 heavy sets of 2-3, planche holds into handstands) __________________ 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

05-29-2007, 08:38 PM	#1357
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 5/29: Deadlift ME Very tiring. Pulls went well – got the 5 pulls at 600 that I wanted, but they were exhausting. My hams/glutes/hips were still fried a bit from speed work on Friday and hiking this Sunday. Next week I will take a break from floor pulls and do some rack work. For whatever reason, I decided to do some ATG squats, despite my core and legs being totally thrashed from pulling, and got 405 for a nice double – not too tough there at all. The rest of the assistance work went as planned. Finished off with some abs – they are getting very strong. Deadlifts (all reps deloaded, briefs): 135x12 225x2 315x1 405x1 495x1 600x2 600x2 600x1 ATG Squats: 135x5 225x1 315x1 405x2 Lying Hamstring Curls: 100x5 125x5 Seated Hamstring Curls: 285x10 Standing Cable Abduction: 72x5 72x5 72x5 Pull-throughs (with EFS handle): 209x5 209x5 209x5 Seated DB Curls (strict): 60x10 60x10 60x8 Seated Cable Face Pulls (with Spud ab strap): 156x5 156x5 144x5 + stretching + abs (6 heavy sets of 6) + lap swim (30 laps) __________________ 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

05-29-2007, 11:52 PM	#1358
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,961 Recipes: 0 Rep Power: 99	Re: Spytech's INTENSE workout journal what do you do for abs? __________________ SUPPLEMENTS.NET REP

05-31-2007, 08:05 PM	#1360
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 5/31: Pressing ME I don’t know how some people can get into benching so much – I just cannot get pumped or psyched up to flat bench at all. I probably get more pumped for bicep curls, which I hate, than I do flat bench. Needless to say benching felt fine despite a sore shoulder (from swimming I suspect) and everything went well. Assistance work went as planned. Swimming was great – was able to do 2 sets of 10 straight laps with no rest in 18 minutes. When I started swimming laps three weeks ago I had to take a 20-30s breather after every single lap. Bench Press: 135x12 155x5 185x5 225x3 275x1 295x1 315x1 335x1 315x1 315x1 295x1 275x1 245x5(paused) 245x5(paused) 225x5(paused) Iron Crosses (Reverse Side Laterals): 40x5 40x5 40x5 Seated Cable Triceps Extensions: 229x5 229x5 229x5 Underhand CG Pulldowns: 320x5 300x5 276x5 Incline Cable Flyes: 80x6 80x6 80x10 + stretching + lap swim (20 laps 10x2) __________________ 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

05-31-2007, 11:51 PM	#1361
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,961 Recipes: 0 Rep Power: 99	Re: Spytech's INTENSE workout journal part of the reason in not getting pumped up for bench press is experience. ive also somewhat grew out of it. ive found that there are better exercises to do that are more intruiging. before all i could tink of of all day was doing bench press and bicep curls, now its hardly on my mind. __________________ SUPPLEMENTS.NET REP

06-05-2007, 12:12 AM	#1364
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 6/4: Deload Good deload workout. Nice and easy – looking forward to getting back to 100%. Standing Hamstring Cable Curls: 40x12 70x7 70x7 70x7 Hyperextensions: +80x7 +80x7 +80x7 Face Pulls: 96x5 108x5 120x5 superset with 228x12 CG Cable Rows Standing BB Curls: 45x20 95x12 95x12 95x40 Standing Ab Crunches (“hard tower” w/ long ab strap, narrow stance): 80x12 80x12 80x12 + 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