Spytech's INTENSE workout journal - Page 49

**romanaz** · 08-10-2007, 09:14 PM

Quote:

Originally Posted by spytech

To one up me youll have to put some weight on the bar and do it while recovering from a blood clot.

hmmm

I'll pass then. I to young for that. :geek:

**spytech** · 08-10-2007, 09:26 PM

Quote:

Originally Posted by romanaz

hmmm

I'll pass then. I to young for that. :geek:

That is what the doctor said the first time I went into the ER when my leg started swelling up. When I asked him if it could be a clot he laughed and said 'no you are way too young, haha'. Day and a half later I was admitted for treatment.

**romanaz** · 08-10-2007, 09:34 PM

I'm just lucky that my only problem is tendinitis

but tons of fish oil cures that.

I'll trade BF% w/ u anyday though. =P

**spytech** · 08-14-2007, 01:54 AM

8/13 – Full Body – High Volume/Very High Intensity

Bench and squats both felt great today. Elbows are finally conceding to JM presses so I am going to rotate them out for a few weeks. Back strength was absolutely sick today. Manhandled 605 on shrugs for a big pr then hit another big PR following that. Did some bodyweight dips to stretch the pecs and tris out and finished with a nice epic set. Power yoga was brutal tonight – really pushed my leg hard and it was glad to oblige.

Squats - ATG:
135×12
185×3
225×3
295×3x5

Bench Press:
135×12
185×3
225×1
245×1
295×3x5 (PR)
255×10

JM Press:
135×8
135×6
135×5
135×5
135×8

Shrugs:
135×12
225×5
315×5
405×5
495×5
605×10 (PR)
625×10 (PR)

Dips:
x12×2

Seated Leg Extension (epic set):
305(stack)×75 (PR)

+ stretching + power yoga class (60min)

**haiz69** · 08-14-2007, 01:56 PM

Holy Mother of God - the stackX75!

**spytech** · 08-16-2007, 02:47 AM

8/15 – Full Body – High Volume/High Intensity

Phenomenal session. Today was one of those days where everything just clicks 100%. Not much to say other than I felt strong as hell. Sumo SLDLs were perfect. Hit a 20lb pr then went for a 40lb pr and got it. Only 50lbs to go for the 6 plates. Set a conventional SLDL PR afterwards just for kicks. Everything else was great, and the epic sets kicked ass.

Sumo SLDL:
135×12
225×3
315×1
405×1
495×1
515×2 (PR)
535×2 (PR)
405×3

Conventional SLDL:
495×3 (PR)

Seated Rear Laterals:
60×5
90×5x2 (PR)
60×5
60×12

Seated Hammer Curls (non-alternating):
60×5
70×5
80×5
90×5
100×5 (PR)

Single-Leg Seated Leg Extensions:
210×5
250×5 (PR)
270×10 (PR)

Seated Hamstring Curls (epic set):
210×50-150×30-110×70 (PR)

Seated Lat Row Machine (epic set):
200(stack)x60 (PR)

Cable Pec Flye Machine:
170×8
190×8
220×8 (PR)
230×6 (PR)

+ stretching +abs (5 sets, various)

**davtown** · 08-16-2007, 03:57 AM

Excellent work, what'd you have for breakfast this morning?!

I think you've recovered

**BigZeke** · 08-16-2007, 04:19 AM

Quote:

Originally Posted by davtown

Excellent work, what'd you have for breakfast this morning?!

I think you've recovered

Probably Wheaties.

**romanaz** · 08-16-2007, 04:22 AM

Quote:

Originally Posted by BigZeke

Probably Wheaties.

wheaties, breakfast for misguided America.

so spy, still healing? I think we are well past that stage if your moving that much weight jeeez,

**spytech** · 08-16-2007, 05:12 AM

Quote:

Originally Posted by davtown

Excellent work, what'd you have for breakfast this morning?!

I think you've recovered

Thanks D - a long road of recovery still awaits me (see below).

Quote:

Originally Posted by BigZeke

Probably Wheaties.

I had those new corn chex - the ones with the chocolate chex pieces - today.

Quote:

Originally Posted by romanaz

so spy, still healing? I think we are well past that stage if your moving that much weight jeeez,

Yeah still healing. When I saw the doctor at the end of July he said it would probably be a year before my leg would be 100%. I still have alot of swelling in my entire leg that comes and goes during the day. I wear a knee-high compression sock all the time to help the blood flow. My leg tires really quickly still due to the poor circulation, but it improves every week. I still cramp up quite a bit in my right hamstring and glute due to the blood flow issues, so that limits my lifts a little bit. I don't know if I could squat or pull heavy yet (wide stance) due to these issues.

The doctor said a year, so I set a goal to recover in 6 months - hence all these epic sets. I am doing them to really get a lot of blood flowing in my legs to force my veins to rebuild themselves and thicken up faster than they would otherwise. They are like muscles in that way - they will only recover enough/get strong enough to handle what you do every day, if you don't give them a reason to improve they won't.

That being said, I am really happy with my lifts right now, couldn't be happier, but I know they will get better as my leg improves over time.

**spytech** · 08-17-2007, 09:18 PM

8/17 – Full Body – Low Volume/Very High Intensity

Decent session. I hit the target weights on bench and squats, and PR’d my main two accessory lifts, but I was just too tired and had zero motivation. Tried wide-stance squats for the first time since the clot and they felt pretty good. Felt awkward carrying the bar low on my back (I squat high bar when doing narrow stance atg), but the squats were easy. Today’s epic sumo deads were tiring. Deload week next week.

Wide-stance Squats:
135x12
225x3
315x3

ATG Squats:
315x1
355x3

Bench Press:
135x12
185x3
225x1
255x1
310x3
265x5

Seated Cable Rows:
312x5
382x6 (PR)
352x8

V-bar Pushdowns:
219x8
249x8 (PR)
249x9 (PR)

Sumo Deadlift (epic set):
225x75

Seated Chest Press Machine:
200x12

Cable Pec Flye Machine:
170x12

+ stretching

**spytech** · 08-21-2007, 01:33 AM

8/20 – Full Body – High Volume/Very High Intensity + Assistance Deload

Great workout. Bench was good, but every set felt a bit fatigued – will be taking off from benching for the rest of the week. Wide-stance squats were better than expected – just about hit rock bottom on every rep. 365 felt heavy, but for the second time wide-stance squatting since January (and blood clot), I am happy. CG Bench was nice and light, as were shrugs. Killed my quads with a 150 repper epic set to finish the workout off.

Bench Press:
135×12
185×6
225×3
265×3
305×2x5
225×5

Wide-stance Squats:
135×12
225×3
315×3
325×3
335×3
355×3
365×5

CG Bench Press:
155×10
185×5
195×10
205×5
225×10

Shrugs:
405×10x5

Dips:
×20

Seated Leg Extension (epic set):
305(stack)×50-265×20-245×20-225×20-165×20-125×20

**spytech** · 08-23-2007, 01:30 AM

8/22 – Full Body – High Volume/High Intensity + Assistance Deload

Very nice session. I wasn’t planning on going too heavy with SLDLs since I was pretty sore from wide squats, but ended up setting a great PR anyways. No complaints here. Tried power cleans for the first time ever – not bad – definitely something different. Cruised through accessory work then blasted out a 275 rep epic set on seated ham curls. I hope I can sit/stand/walk tomorrow. Definitely going to cruise through everything on Friday.

Sumo SLDL:
135×12
225×3
315×3
405×3
465×5
495×8 (PR)

Power Cleans:
135×3
155×1
175×1
195×1
215×1
235×1 (PR)

Standing Side Laterals:
55×5x5

Standing EZ Curls:
95×10x5

Seated Chest Press Machine:
200×15

Seated Pec Flye Machine:
130×15

Flat DB Flyes:
60×12x2

Seated Hamstring Curls (epic set):
270×10-250×10-230×10-225×10-205×10-185×10-165×10-145×10-125×10-105×20-85×20-65×20-85×20-105×20-125×10-145×10-165×10-185×10-205×10-210×10-225×10-230×5-250×5-270×5

+ stretching

**BigZeke** · 08-23-2007, 07:50 AM

Quote:

Originally Posted by spytech

Seated Hamstring Curls (epic set):
270×10-250×10-230×10-225×10-205×10-185×10-165×10-145×10-125×10-105×20-85×20-65×20-85×20-105×20-125×10-145×10-165×10-185×10-205×10-210×10-225×10-230×5-250×5-270×5

How did you walk out of the gym after that?

08-14-2007, 01:54 AM	#1444
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 8/13 – Full Body – High Volume/Very High Intensity Bench and squats both felt great today. Elbows are finally conceding to JM presses so I am going to rotate them out for a few weeks. Back strength was absolutely sick today. Manhandled 605 on shrugs for a big pr then hit another big PR following that. Did some bodyweight dips to stretch the pecs and tris out and finished with a nice epic set. Power yoga was brutal tonight – really pushed my leg hard and it was glad to oblige. Squats - ATG: 135×12 185×3 225×3 295×3x5 Bench Press: 135×12 185×3 225×1 245×1 295×3x5 (PR) 255×10 JM Press: 135×8 135×6 135×5 135×5 135×8 Shrugs: 135×12 225×5 315×5 405×5 495×5 605×10 (PR) 625×10 (PR) Dips: x12×2 Seated Leg Extension (epic set): 305(stack)×75 (PR) + stretching + power yoga class (60min) __________________ 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

08-14-2007, 01:56 PM	#1445
haiz69 Iron Mass Sponsor Join Date: Nov 2006 Posts: 388 Recipes: 0 Rep Power: 26	Re: Spytech's INTENSE workout journal Holy Mother of God - the stackX75! __________________ Supplements.net - Quality Supplements, Great Prices, Awesome Service

08-16-2007, 02:47 AM	#1446
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 8/15 – Full Body – High Volume/High Intensity Phenomenal session. Today was one of those days where everything just clicks 100%. Not much to say other than I felt strong as hell. Sumo SLDLs were perfect. Hit a 20lb pr then went for a 40lb pr and got it. Only 50lbs to go for the 6 plates. Set a conventional SLDL PR afterwards just for kicks. Everything else was great, and the epic sets kicked ass. Sumo SLDL: 135×12 225×3 315×1 405×1 495×1 515×2 (PR) 535×2 (PR) 405×3 Conventional SLDL: 495×3 (PR) Seated Rear Laterals: 60×5 90×5x2 (PR) 60×5 60×12 Seated Hammer Curls (non-alternating): 60×5 70×5 80×5 90×5 100×5 (PR) Single-Leg Seated Leg Extensions: 210×5 250×5 (PR) 270×10 (PR) Seated Hamstring Curls (epic set): 210×50-150×30-110×70 (PR) Seated Lat Row Machine (epic set): 200(stack)x60 (PR) Cable Pec Flye Machine: 170×8 190×8 220×8 (PR) 230×6 (PR) + stretching +abs (5 sets, various) __________________ 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

08-16-2007, 03:57 AM	#1447
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	Re: Spytech's INTENSE workout journal Excellent work, what'd you have for breakfast this morning?! I think you've recovered __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

08-17-2007, 09:18 PM	#1451
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 8/17 – Full Body – Low Volume/Very High Intensity Decent session. I hit the target weights on bench and squats, and PR’d my main two accessory lifts, but I was just too tired and had zero motivation. Tried wide-stance squats for the first time since the clot and they felt pretty good. Felt awkward carrying the bar low on my back (I squat high bar when doing narrow stance atg), but the squats were easy. Today’s epic sumo deads were tiring. Deload week next week. Wide-stance Squats: 135x12 225x3 315x3 ATG Squats: 315x1 355x3 Bench Press: 135x12 185x3 225x1 255x1 310x3 265x5 Seated Cable Rows: 312x5 382x6 (PR) 352x8 V-bar Pushdowns: 219x8 249x8 (PR) 249x9 (PR) Sumo Deadlift (epic set): 225x75 Seated Chest Press Machine: 200x12 Cable Pec Flye Machine: 170x12 + 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

08-21-2007, 01:33 AM	#1452
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 8/20 – Full Body – High Volume/Very High Intensity + Assistance Deload Great workout. Bench was good, but every set felt a bit fatigued – will be taking off from benching for the rest of the week. Wide-stance squats were better than expected – just about hit rock bottom on every rep. 365 felt heavy, but for the second time wide-stance squatting since January (and blood clot), I am happy. CG Bench was nice and light, as were shrugs. Killed my quads with a 150 repper epic set to finish the workout off. Bench Press: 135×12 185×6 225×3 265×3 305×2x5 225×5 Wide-stance Squats: 135×12 225×3 315×3 325×3 335×3 355×3 365×5 CG Bench Press: 155×10 185×5 195×10 205×5 225×10 Shrugs: 405×10x5 Dips: ×20 Seated Leg Extension (epic set): 305(stack)×50-265×20-245×20-225×20-165×20-125×20 __________________ 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

08-23-2007, 01:30 AM	#1453
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 8/22 – Full Body – High Volume/High Intensity + Assistance Deload Very nice session. I wasn’t planning on going too heavy with SLDLs since I was pretty sore from wide squats, but ended up setting a great PR anyways. No complaints here. Tried power cleans for the first time ever – not bad – definitely something different. Cruised through accessory work then blasted out a 275 rep epic set on seated ham curls. I hope I can sit/stand/walk tomorrow. Definitely going to cruise through everything on Friday. Sumo SLDL: 135×12 225×3 315×3 405×3 465×5 495×8 (PR) Power Cleans: 135×3 155×1 175×1 195×1 215×1 235×1 (PR) Standing Side Laterals: 55×5x5 Standing EZ Curls: 95×10x5 Seated Chest Press Machine: 200×15 Seated Pec Flye Machine: 130×15 Flat DB Flyes: 60×12x2 Seated Hamstring Curls (epic set): 270×10-250×10-230×10-225×10-205×10-185×10-165×10-145×10-125×10-105×20-85×20-65×20-85×20-105×20-125×10-145×10-165×10-185×10-205×10-210×10-225×10-230×5-250×5-270×5 + 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