Spytech's INTENSE workout journal - Page 47

**spytech** · 06-23-2007, 03:01 AM

Quote:

Originally Posted by powerman2000

That's great news bro.

Thanks man

**spytech** · 06-26-2007, 12:06 AM

6/25 – Reconstruction Week 2 - Chest/Tris

Nice workout. Doing all my bench reps paused is very tiring right now. Hell, everything is very tiring. Leg is steadily improving.

Bench Press (all reps paused):
135x5
155x5
175x5
195x5
225x5
245x5
265x5
285x2
285x2
265x3
245x3
225x3

Incline DB Flyes:
60x10
60x10
60x20

Flat DB Bench:
100x10 (paused reps)
90x10
90x10

JM Press:
85x5
115x5
135x5
95x10

Reverse Single-arm Pushdowns:
80x8
90x8
100x8

+ stretching

**Ikaika** · 06-26-2007, 05:49 AM

Spytech, I just heard about your leg...hope your recovery continues to go smoothly. Any guess as to what caused it? If anyone is in good shape I think you're it.

**spytech** · 06-26-2007, 07:58 AM

Quote:

Originally Posted by Ikaika

Spytech, I just heard about your leg...hope your recovery continues to go smoothly. Any guess as to what caused it? If anyone is in good shape I think you're it.

Thanks man - it was caused by trauma created by the minor groin pull I suffered a few days before the clot started.

**spytech** · 06-26-2007, 07:43 PM

6/26 – Reconstruction Week 2 - Back/Bis

Great session. Decided to do some standing work and see how the leg would feel – not bad. Rows were stronger than I thought they would be, along with everything else.

BB Rows:
135x5
155x5
175x5
195x5
215x5
235x5
255x5
275x5
295x5
315x5

Extreme WG Pullups:
x10
x10
x15

Shrugs:
135x10
225x10
315x10
365x10

Seated Hyper Machine:
200x10
200x10
200x20

EZ Curls:
95x10
115x10
115x12
135x12

Single-arm DB Hammers:
60x6
80x6
100x8

+ stretching

**Ikaika** · 06-26-2007, 07:59 PM

Your numbers are so gross. Incredible. You're natty right?

**spytech** · 06-26-2007, 08:18 PM

Quote:

Originally Posted by Ikaika

Your numbers are so gross. Incredible. You're natty right?

Yeah, lifetime natural.

Numbers aren't anything special right now - still getting back into the swing of things, but thanks!

**Succio** · 06-26-2007, 09:06 PM

dude i can imagine you curling little pencilnecks haha. sick curls man.

**spytech** · 06-26-2007, 11:00 PM

lol, thanks

**spytech** · 06-28-2007, 05:44 PM

6/28 – Reconstruction Week 2 - Chest/Tris

Brutal workout. I am still very sore from Monday’s chest/tris workout so this session was really tough.

Incline Bench Press:
135x10
155x3
185x3
225x3
245x5
235x5
225x5

Decline Bench Press:
225x5
245x5
225x5

Seated Shoulder Press Machine:
150x10-175x5
175x10

Reverse CG Floor Press:
185x5
205x5
205x5

Seated Cable Extension:
156x10
204x10
204x10

+ stretching

**spytech** · 06-29-2007, 06:07 PM

6/29 – Reconstruction Week 2 - Back/Bis

My back, along with every other muscle in my upper body, was still very sore going into this workout, but it still went very well. Decided to try some mid-knee rack pulls to see how my leg would hold up. My back was pretty tired from the previous work (and Tuesdays row-fest), but it felt good to get some weight in my hands finally. I did 50 bodyweight squats last night, so I will probably start with some light leg work next week (ie: bar squats, 135lb sldls).

WG Pulldowns:
228x8
240x8
252x8

Seated Lat Row Machine:
200x8
200x10
230x10
260x12

Rack Pulls (mid knee):
135x3
225x1
315x1
405x1
495x1
545x1

Hammer Chins:
x50

Reverse EZ Curls:
65x10
85x10
85x10

WG BB Curls:
95x10
105x10
115x10

+ stretching

**spytech** · 07-03-2007, 01:19 AM

7/2 – Full Body

First day on the new split, and first day doing any direct leg work in over a month. Squat form was good, weight was nothing, but I will still keep my progression on leg work very slow. Benching and rows felt pretty nice. JMs were strong.

ATG Squats:
45x10
95x3
135x3
135x3
135x3
135x3
135x3

Bench Press (sets @ 245+ paused):
135x5
135x5
185x3
225x3
245x3
255x3
255x3
255x3
255x3
255x3
225x10

BB Rows:
135x10
245x5
265x5
285x5
305x5
325x5

JM Press:
95x5
115x5
135x5
145x5
135x5
95x20

Flat DB Bench:
100x20

+ stretching

**spytech** · 07-03-2007, 06:56 PM

7/3 – Full Body – Moderate Volume/Moderate Intensity

Good workout. Everything went smoothly and felt great.

ATG Squats:
45x10
95x3
135x3
135x3

Seated Military Press:
135x5
155x5
175x5
195x5
215x5
225x4

Sumo SLDL:
45x10
135x5
225x5

Conventional Deadlift:
225x5

BB Curls:
95x8
105x8
115x8
125x8
135x8

Flat DB Bench:
100x20

Hammer CG Flat DB Bench:
65x20

+ stretching

**spytech** · 07-06-2007, 08:52 PM

7/6 – Full Body – Low Volume/Very High Intensity

Solid session. Leg is feeling pretty good today. Bench was tough, still pretty fatigued from Monday and Tuesdays pressing.

ATG Squats:
45x10
95x3
135x3
185x5

Bench Press:
135x12
185x3
225x3
300x1
300x1

WG Pullups (all sets to failure):
+45x12
+55x12
+65x8

Flat Elbows-out DB Extensions (all sets to failure):
75x6
75x5
55x13

Flat DB Bench:
110x12

+ stretching + abs (2 sets of 10 hanging pikes, 1 set of 20 standing crunches)

danman77220 · 07-06-2007, 11:04 PM

Still lookin strong spy... hope you get back to 100% soon. I'd love to see you hit 700 dl. Good luck man.

Btw, I think you'll be happy to know that SHWSB has made my week a living hell.

06-26-2007, 12:06 AM	#1382
spytech Getting Stronger Join Date: May 2005 Posts: 1,492 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 6/25 – Reconstruction Week 2 - Chest/Tris Nice workout. Doing all my bench reps paused is very tiring right now. Hell, everything is very tiring. Leg is steadily improving. Bench Press (all reps paused): 135x5 155x5 175x5 195x5 225x5 245x5 265x5 285x2 285x2 265x3 245x3 225x3 Incline DB Flyes: 60x10 60x10 60x20 Flat DB Bench: 100x10 (paused reps) 90x10 90x10 JM Press: 85x5 115x5 135x5 95x10 Reverse Single-arm Pushdowns: 80x8 90x8 100x8 + 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

06-26-2007, 05:49 AM	#1383
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,772 Recipes: 0 Rep Power: 216	Re: Spytech's INTENSE workout journal Spytech, I just heard about your leg...hope your recovery continues to go smoothly. Any guess as to what caused it? If anyone is in good shape I think you're it. __________________ No supplement can make up for the lack of a strong work ethic.

06-26-2007, 07:43 PM	#1385
spytech Getting Stronger Join Date: May 2005 Posts: 1,492 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 6/26 – Reconstruction Week 2 - Back/Bis Great session. Decided to do some standing work and see how the leg would feel – not bad. Rows were stronger than I thought they would be, along with everything else. BB Rows: 135x5 155x5 175x5 195x5 215x5 235x5 255x5 275x5 295x5 315x5 Extreme WG Pullups: x10 x10 x15 Shrugs: 135x10 225x10 315x10 365x10 Seated Hyper Machine: 200x10 200x10 200x20 EZ Curls: 95x10 115x10 115x12 135x12 Single-arm DB Hammers: 60x6 80x6 100x8 + 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

06-26-2007, 07:59 PM	#1386
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,772 Recipes: 0 Rep Power: 216	Re: Spytech's INTENSE workout journal Your numbers are so gross. Incredible. You're natty right? __________________ No supplement can make up for the lack of a strong work ethic.

06-26-2007, 09:06 PM	#1388
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,942 Recipes: 0 Rep Power: 97	Re: Spytech's INTENSE workout journal dude i can imagine you curling little pencilnecks haha. sick curls man. __________________ SUPPLEMENTS.NET REP

06-26-2007, 11:00 PM	#1389
spytech Getting Stronger Join Date: May 2005 Posts: 1,492 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal lol, thanks __________________ 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

06-28-2007, 05:44 PM	#1390
spytech Getting Stronger Join Date: May 2005 Posts: 1,492 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 6/28 – Reconstruction Week 2 - Chest/Tris Brutal workout. I am still very sore from Monday’s chest/tris workout so this session was really tough. Incline Bench Press: 135x10 155x3 185x3 225x3 245x5 235x5 225x5 Decline Bench Press: 225x5 245x5 225x5 Seated Shoulder Press Machine: 150x10-175x5 175x10 Reverse CG Floor Press: 185x5 205x5 205x5 Seated Cable Extension: 156x10 204x10 204x10 + 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

06-29-2007, 06:07 PM	#1391
spytech Getting Stronger Join Date: May 2005 Posts: 1,492 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 6/29 – Reconstruction Week 2 - Back/Bis My back, along with every other muscle in my upper body, was still very sore going into this workout, but it still went very well. Decided to try some mid-knee rack pulls to see how my leg would hold up. My back was pretty tired from the previous work (and Tuesdays row-fest), but it felt good to get some weight in my hands finally. I did 50 bodyweight squats last night, so I will probably start with some light leg work next week (ie: bar squats, 135lb sldls). WG Pulldowns: 228x8 240x8 252x8 Seated Lat Row Machine: 200x8 200x10 230x10 260x12 Rack Pulls (mid knee): 135x3 225x1 315x1 405x1 495x1 545x1 Hammer Chins: x50 Reverse EZ Curls: 65x10 85x10 85x10 WG BB Curls: 95x10 105x10 115x10 + 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

07-03-2007, 01:19 AM	#1392
spytech Getting Stronger Join Date: May 2005 Posts: 1,492 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 7/2 – Full Body First day on the new split, and first day doing any direct leg work in over a month. Squat form was good, weight was nothing, but I will still keep my progression on leg work very slow. Benching and rows felt pretty nice. JMs were strong. ATG Squats: 45x10 95x3 135x3 135x3 135x3 135x3 135x3 Bench Press (sets @ 245+ paused): 135x5 135x5 185x3 225x3 245x3 255x3 255x3 255x3 255x3 255x3 225x10 BB Rows: 135x10 245x5 265x5 285x5 305x5 325x5 JM Press: 95x5 115x5 135x5 145x5 135x5 95x20 Flat DB Bench: 100x20 + 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

07-03-2007, 06:56 PM	#1393
spytech Getting Stronger Join Date: May 2005 Posts: 1,492 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 7/3 – Full Body – Moderate Volume/Moderate Intensity Good workout. Everything went smoothly and felt great. ATG Squats: 45x10 95x3 135x3 135x3 Seated Military Press: 135x5 155x5 175x5 195x5 215x5 225x4 Sumo SLDL: 45x10 135x5 225x5 Conventional Deadlift: 225x5 BB Curls: 95x8 105x8 115x8 125x8 135x8 Flat DB Bench: 100x20 Hammer CG Flat DB Bench: 65x20 + 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

07-06-2007, 08:52 PM	#1394
spytech Getting Stronger Join Date: May 2005 Posts: 1,492 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 7/6 – Full Body – Low Volume/Very High Intensity Solid session. Leg is feeling pretty good today. Bench was tough, still pretty fatigued from Monday and Tuesdays pressing. ATG Squats: 45x10 95x3 135x3 185x5 Bench Press: 135x12 185x3 225x3 300x1 300x1 WG Pullups (all sets to failure): +45x12 +55x12 +65x8 Flat Elbows-out DB Extensions (all sets to failure): 75x6 75x5 55x13 Flat DB Bench: 110x12 + stretching + abs (2 sets of 10 hanging pikes, 1 set of 20 standing crunches) __________________ 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

07-06-2007, 11:04 PM	#1395
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: Spytech's INTENSE workout journal Still lookin strong spy... hope you get back to 100% soon. I'd love to see you hit 700 dl. Good luck man. Btw, I think you'll be happy to know that SHWSB has made my week a living hell. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log