Spytech's INTENSE workout journal - Page 52

**spytech** · 10-10-2007, 08:27 PM

10/10 – Full Body – High Volume/Moderate-Low Intensity

Decent moderate-lower intensity session. My hips are beat to shit from Monday’s box squatting, and my right glute/ham was cramping like crazy on every pull so I called it a day after 500×3 was harder than it should have been. The cramping was really messing up my form, so no point in pushing things. Accessory work was fine. I did not really push anything too hard except the rotations and abduction work.

Deadlift (toes at plates, all reps deloaded):
135x12
295x4
350x4
410x1
470x1
500x3

Standing Cable Abduction (bringing foot to waist level):
40x5
60x5
70x5 (PR)
40x6x2

External Shoulder Rotations:
30x8
40x8 (PR)

Smith Seated BTN Press:
195x5
205x5
215x5

Standing DB Curls:
50x6x3

Standing Single-arm DB Hammer Curls:
80x6x2

Seated Lat Row Machine:
200x8
200x10
200x12

Seated Pec Flye Machine:
170x12x3

Rope Cable Pushdowns (”hard tower”):
96x6x2
96x8

+ stretching

**spytech** · 10-12-2007, 08:59 PM

10/12 – Full Body – High Volume/Very High Intensity

Outstanding session today – definitely made up for Wednesday’s no-intensity workout. Incline bench felt great, and I dominated squats today. It felt good to smoke my all time belt+wraps PR by 10lbs without the belt and wraps. Accessory work was very strong as well.

Incline Bench Press:
135×12
185×6
225×3
275×1
305×1
320×1
325×1 (PR)
295×2

ATG Squats (no-no-no style):
135×12
225×3
315×1
385×1
415×1
435×1 (10lb no-no-no PR)
455×1 (30lb no-no-no, 10lb all-time PR)
405×4

Standing DB Rows (both arms at once):
110s x5
130s x5×2 (PR)

One-arm Flat DB Press (free hand is unweighted):
120×12 (PR)

Reverse Pushdowns:
269×5 (PR)
259×5
204×20 (PR)

Exaggerated Flat DB Press:
120×10 (PR)

Standing Barbell Curls:
95×6

Concentration Curls:
60×6

Single-arm Standing Cable Curls:
85×6

Cable Double Bicep Curls:
80×15
90×12

+ stretching

mivi320 · 10-13-2007, 03:22 AM

Looking good, ST! Haven't stopped by in awhile. How you been??

**spytech** · 10-13-2007, 06:58 AM

Quote:

Originally Posted by mivi320

Looking good, ST! Haven't stopped by in awhile. How you been??

Doing good, you?

Hybrid · 10-15-2007, 02:33 AM

You look absolutely massive. I was wondering where you've been.... I started doing a cycle of HSHT if ya wanna check it out in my journal (The Freshmen 30)... Just doing stage one cycled maybe 3 times... I really like it. Thanks and good luck with all your trainin.

**spytech** · 10-15-2007, 06:51 AM

I peeked a few times at your journal - glad you are enjoying it!

You should stop by my site (in my sig) and start a journal

**spytech** · 10-16-2007, 12:33 AM

10/15 – Full Body – High Volume/Deload

Nice deload session.

Incline Bench Press:
135x12
155x12
185x3
225x2
255x2
265x2
275x2
285x2
300x2
275x4

DE Wide-stance Box Squats (13” rock bottom box):
135x12
225x2x4
225x5

Standing OH V-bar Cable Extensions:
132x20x5

CG Seated Cable Rows:
256x10x3

Extreme Wide-grip Pull-ups:
bw x12x2

External Shoulder Rotations:
25x20x2

Incline DB Flyes:
45x12x2

Incline DB Curls:
32x20

+ stretching

danman77220 · 10-17-2007, 05:58 AM

Hey Spy, what does no-no-no style mean?

gruntjc · 10-17-2007, 06:04 AM

hi spytech,

great numbers. very impressive. it's also good to see someone who appreciates the benefits of doing a full body routine. there are way too many monkeys doing split routines, these days.

interested to know why your reps are so low. i generally train around the 5-7RM range (mostly 5 though)... why are you around the 1 or 2RM range?

gruntjc · 10-17-2007, 06:45 AM

hi spytech,

great numbers. very impressive. it's also good to see someone who appreciates the benefits of doing a full body routine. there are way too many monkeys doing split routines, these days.

interested to know why your reps are so low. i generally train around the 5-7RM range (mostly 5 though)... why are you around the 1 or 2RM range?

gruntjc · 10-17-2007, 06:47 AM

p.s. am interested to know how you protect your shins when doing deadlifts.. i'm tired of bleeding (it's cool, but enough is enough)

**spytech** · 10-17-2007, 06:49 AM

Quote:

Originally Posted by danman77220

Hey Spy, what does no-no-no style mean?

no wraps
no belt
no spotter/suit/briefs etc

Quote:

Originally Posted by gruntjc

hi spytech,

great numbers. very impressive. it's also good to see someone who appreciates the benefits of doing a full body routine. there are way too many monkeys doing split routines, these days.

interested to know why your reps are so low. i generally train around the 5-7RM range (mostly 5 though)... why are you around the 1 or 2RM range?

Thanks G.

My reps for the "big three" are all 1-3reps because I am training for absolute strength and power. No need to go any higher than a 3rm for that.

**spytech** · 10-17-2007, 06:50 AM

Quote:

Originally Posted by gruntjc

p.s. am interested to know how you protect your shins when doing deadlifts.. i'm tired of bleeding (it's cool, but enough is enough)

You'll see in my vids that I wrap my shins with some neoprene ankle wraps. Now I just wear knee-high Metal deadlift socks.

gruntjc · 10-18-2007, 12:35 AM

metal deadlift socks!? where do i get me some of those???

**davtown** · 10-18-2007, 12:58 AM

Quote:

Originally Posted by gruntjc

metal deadlift socks!? where do i get me some of those???

Elite Fitness Systems - Metal Deadlift Socks

**spytech** · 10-18-2007, 02:40 AM

10/17 – Full Body – High Volume/Deload

Hips/glutes are still beat up so I tried doing some conventional pulls Konsti style. It was my first time doing conventional pulls in over a year and a half. Can’t say I missed them, and I don’t know how some people pull like this. Awkward to say the least. All accessory work was nice and easy.

Conventional Deadlift (Konsti style, heels few inches apart, toes out):
135x5
225x2
315x1
405x1
495x1
545x1

Deadlift (toes at plates, reps deloaded):
495x2

Standing BTN BB Press:
135x10
155x10
175x10
195x10 (PR)

External Shoulder Rotations:
20x30x2

Standing Cable Abduction (foot to waist level):
35x10x3

GHRs:
bw x5x3

Seated Leg Extensions:
305x12x3

Cable Knee Raises:
45x20

Standing DB Curls:
35x12x3

DB Rows:
100x20

Seated Pec Flye Machine:
130x12x2

Rope Cable Pushdowns (”hard tower”):
84x10x2

+ stretching + power yoga (30 min)

**spytech** · 10-19-2007, 08:11 PM

10-10-2007, 08:27 PM	#1531
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 10/10 – Full Body – High Volume/Moderate-Low Intensity Decent moderate-lower intensity session. My hips are beat to shit from Monday’s box squatting, and my right glute/ham was cramping like crazy on every pull so I called it a day after 500×3 was harder than it should have been. The cramping was really messing up my form, so no point in pushing things. Accessory work was fine. I did not really push anything too hard except the rotations and abduction work. Deadlift (toes at plates, all reps deloaded): 135x12 295x4 350x4 410x1 470x1 500x3 Standing Cable Abduction (bringing foot to waist level): 40x5 60x5 70x5 (PR) 40x6x2 External Shoulder Rotations: 30x8 40x8 (PR) Smith Seated BTN Press: 195x5 205x5 215x5 Standing DB Curls: 50x6x3 Standing Single-arm DB Hammer Curls: 80x6x2 Seated Lat Row Machine: 200x8 200x10 200x12 Seated Pec Flye Machine: 170x12x3 Rope Cable Pushdowns (”hard tower”): 96x6x2 96x8 + 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

10-12-2007, 08:59 PM	#1532
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 10/12 – Full Body – High Volume/Very High Intensity Outstanding session today – definitely made up for Wednesday’s no-intensity workout. Incline bench felt great, and I dominated squats today. It felt good to smoke my all time belt+wraps PR by 10lbs without the belt and wraps. Accessory work was very strong as well. Incline Bench Press: 135×12 185×6 225×3 275×1 305×1 320×1 325×1 (PR) 295×2 ATG Squats (no-no-no style): 135×12 225×3 315×1 385×1 415×1 435×1 (10lb no-no-no PR) 455×1 (30lb no-no-no, 10lb all-time PR) 405×4 Standing DB Rows (both arms at once): 110s x5 130s x5×2 (PR) One-arm Flat DB Press (free hand is unweighted): 120×12 (PR) Reverse Pushdowns: 269×5 (PR) 259×5 204×20 (PR) Exaggerated Flat DB Press: 120×10 (PR) Standing Barbell Curls: 95×6 Concentration Curls: 60×6 Single-arm Standing Cable Curls: 85×6 Cable Double Bicep Curls: 80×15 90×12 + 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

10-13-2007, 03:22 AM	#1533
mivi320 Amateur Join Date: Mar 2005 Location: Alabama Posts: 88 Recipes: 0 Rep Power: 9	Re: Spytech's INTENSE workout journal Looking good, ST! Haven't stopped by in awhile. How you been?? __________________ "Bodybuilding is a martathon, not a sprint."

10-15-2007, 02:33 AM	#1535
Hybrid IMPC Contestant Join Date: Oct 2005 Location: Gibsonia PA Posts: 824 Recipes: 0 Rep Power: 14	Re: Spytech's INTENSE workout journal You look absolutely massive. I was wondering where you've been.... I started doing a cycle of HSHT if ya wanna check it out in my journal (The Freshmen 30)... Just doing stage one cycled maybe 3 times... I really like it. Thanks and good luck with all your trainin. __________________ If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

10-15-2007, 06:51 AM	#1536
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal I peeked a few times at your journal - glad you are enjoying it! You should stop by my site (in my sig) and start a journal __________________ 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

10-16-2007, 12:33 AM	#1537
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 10/15 – Full Body – High Volume/Deload Nice deload session. Incline Bench Press: 135x12 155x12 185x3 225x2 255x2 265x2 275x2 285x2 300x2 275x4 DE Wide-stance Box Squats (13” rock bottom box): 135x12 225x2x4 225x5 Standing OH V-bar Cable Extensions: 132x20x5 CG Seated Cable Rows: 256x10x3 Extreme Wide-grip Pull-ups: bw x12x2 External Shoulder Rotations: 25x20x2 Incline DB Flyes: 45x12x2 Incline DB Curls: 32x20 + 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

10-17-2007, 05:58 AM	#1538
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Re: Spytech's INTENSE workout journal Hey Spy, what does no-no-no style mean? __________________ 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

10-17-2007, 06:04 AM	#1539
gruntjc Amateur Join Date: May 2006 Posts: 33 Recipes: 0 Rep Power: 0	Re: Spytech's INTENSE workout journal hi spytech, great numbers. very impressive. it's also good to see someone who appreciates the benefits of doing a full body routine. there are way too many monkeys doing split routines, these days. interested to know why your reps are so low. i generally train around the 5-7RM range (mostly 5 though)... why are you around the 1 or 2RM range?

10-17-2007, 06:45 AM	#1540
gruntjc Amateur Join Date: May 2006 Posts: 33 Recipes: 0 Rep Power: 0	Re: Spytech's INTENSE workout journal hi spytech, great numbers. very impressive. it's also good to see someone who appreciates the benefits of doing a full body routine. there are way too many monkeys doing split routines, these days. interested to know why your reps are so low. i generally train around the 5-7RM range (mostly 5 though)... why are you around the 1 or 2RM range?

10-17-2007, 06:47 AM	#1541
gruntjc Amateur Join Date: May 2006 Posts: 33 Recipes: 0 Rep Power: 0	Re: Spytech's INTENSE workout journal p.s. am interested to know how you protect your shins when doing deadlifts.. i'm tired of bleeding (it's cool, but enough is enough)

10-18-2007, 12:35 AM	#1544
gruntjc Amateur Join Date: May 2006 Posts: 33 Recipes: 0 Rep Power: 0	Re: Spytech's INTENSE workout journal metal deadlift socks!? where do i get me some of those???

10-18-2007, 02:40 AM	#1546
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 10/17 – Full Body – High Volume/Deload Hips/glutes are still beat up so I tried doing some conventional pulls Konsti style. It was my first time doing conventional pulls in over a year and a half. Can’t say I missed them, and I don’t know how some people pull like this. Awkward to say the least. All accessory work was nice and easy. Conventional Deadlift (Konsti style, heels few inches apart, toes out): 135x5 225x2 315x1 405x1 495x1 545x1 Deadlift (toes at plates, reps deloaded): 495x2 Standing BTN BB Press: 135x10 155x10 175x10 195x10 (PR) External Shoulder Rotations: 20x30x2 Standing Cable Abduction (foot to waist level): 35x10x3 GHRs: bw x5x3 Seated Leg Extensions: 305x12x3 Cable Knee Raises: 45x20 Standing DB Curls: 35x12x3 DB Rows: 100x20 Seated Pec Flye Machine: 130x12x2 Rope Cable Pushdowns (”hard tower”): 84x10x2 + stretching + power yoga (30 min) __________________ 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

10-19-2007, 08:11 PM	#1547
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal