Spytech's INTENSE workout journal - Page 53

**spytech** · 10-25-2007, 03:20 AM

10/24 – B1

Decimated this workout today. Deadlifts were excellent, and it felt great to get some real pulling in finally after all these months. I really enjoyed this session.

Deadlift (toes at plates, reps deloaded):
135×10
225×3
315×1
405×1
495×1
585×2
600×3

Standing BTN BB Press:
135×10
185×5
205×5 (PR)
215×5 (PR)
225×3 (PR)
185×10

External Shoulder Rotations:
30×10
45×8 (PR)

Sumo RDL:
405×5
455×5x2

DB Snatch:
80×6
100×6 (PR)
100×12 (PR)

+ stretching + power yoga (30min)

danman77220 · 10-25-2007, 04:26 AM

600x3... f-ing brutal.

**Succio** · 10-25-2007, 06:07 AM

my goodness....

**spytech** · 10-26-2007, 07:17 PM

10/26 – C1

Good session. Upper back and rear delts were still pretty tired from the standing btn presses last workout.

Incline Bench Press:
135x12
155x12
185x3
225x1
275x1
295x1
305x1
295x1
275x4
225x15

DE ATG Squats:
225x2x10

Close-grip Chins (hands touching):
+35x5
+45x5
+55x5

Rope Pushdowns (”hard tower”):
108x5 (PR)
120x5 (PR)
132x5 (PR)

One-arm Flat DB Press (free hand is unweighted):
100x5
120x5
120x6

+ stretching + abs (7 sets)

**spytech** · 10-30-2007, 12:22 AM

10/29 – A2

Dominated everything this session. I love Monday workouts.

Incline Bench Press:
155×12
185×10
225×3
275×1
300×1x4 (PR)
300×3 (PR)

Wide-stance Box Squats (// box, each rep paused):
135×10
225×3
315×1
405×1
475×1
505×1
520×1
535×2 (PR)
405×20 (PR)

Standing OH BB Extensions:
95×5
115×5 (PR)
135×5 (PR)
155×5 (PR)

Standing OH V-bar Cable Extensions:
209×5
214×6 (PR)
214×7 (PR)

Shrugs:
315×5
405×5
495×5
585×5
675×5 (PR)
585×10

Rack Pulls (mid knee, reps deloaded):
585×3

+ stretching

danman77220 · 10-30-2007, 02:25 AM

Quote:

Originally Posted by spytech

Wide-stance Box Squats (// box, each rep paused):
405×20 (PR)

Alright you know what,

**spytech** · 10-31-2007, 07:18 AM

such hostility...

danman77220 · 10-31-2007, 07:50 AM

Hahaha it's all in good fun man.

Deep down your numbers just make me question my own dedication, discipline, sexuali- uh I mean...

**spytech** · 11-01-2007, 01:40 AM

10/31 - B2

Good session

Elevated Speed Deadlift (toes at plates, reps deloaded, standing on 45s):
135x10
315x2x10

Standing BB Press:
155x5
175x5
195x5
215x8 (PR)

External Shoulder Rotations:
50x8 (PR)

Pull-throughs:
204x12
239x12
274x15 (PR)

Standing Cable Knee Raises:
60x12
84x12
108x12 (PR)
132x12 (PR)

Standing Cable Hamstring Curls:
60x12
84x12
108x12
150x5 (PR)

+ stretching + power yoga (30min) + abs (standing bb twists: 155×20, 185×12, hanging knee raises x30, hanging leg raises x30)

**spytech** · 11-02-2007, 08:48 PM

11/2 - C2

Tough session. My core and shoulders are pretty beat up from this week so pressing movements were really tough. Core wasn’t up for some heavy squats, either, so I just limited my squats and bench to 5 reps at 90%ish. Accessories were good. I am taking next week off, which will be nice.

Bench Press:
135x12
185x3
225x3
275x1
305x1
315x1
315x2x2

ATG Squats:
135x10
225x1
315x1
405x1
405x2x2

One-arm Flat DB Press (free hand is unweighted):
130x5 (PR)
110x10x2

Close-grip Chins (hands touching):
+65x5
+75x5 (PR)
+65x5

Rope Pushdowns (”hard tower”, very strict):
120x5x2 (PR)
108x5

Bicep Curls (three movements):
varying x12+x4

+ stretching

gruntjc · 11-03-2007, 07:41 AM

hey spytech,

i have also been employing the use of full body workouts 3x /week and have found that it's done wonders for my strength..

however, i've been wondering whether these types of workouts are as good for hypertrophy as the 2 way split done 3x a week (e.g. DC.. but with more volume).

my rep ranges are slightly higher than yours.. around 4-8.. i try to stick to 5's mostly.

**spytech** · 11-03-2007, 11:10 PM

Quote:

Originally Posted by gruntjc

hey spytech,

i have also been employing the use of full body workouts 3x /week and have found that it's done wonders for my strength..

however, i've been wondering whether these types of workouts are as good for hypertrophy as the 2 way split done 3x a week (e.g. DC.. but with more volume).

my rep ranges are slightly higher than yours.. around 4-8.. i try to stick to 5's mostly.

I posted the below to you before, you must have missed it.

Quote:

Originally Posted by spytech

jc-

I have added 10lbs of mass since starting this routine after I got out of the hospital and I am not even trying to add mass. There was no 'muscle memory' involved, either, as I gained 2 pounds during my blood clot layoff. The day I went into the hospital I was around 215. Now I am 228ish. If I was trying to add mass, I could make this routine more effective by dropping all the low rep work I do and focus those compound movements more on sets of 5-8. I feel like the extra day of rest is doing wonders for me.

gruntjc · 11-04-2007, 12:28 AM

i did miss it! thank you.

that makes sense. i just damaged my lower back with deadlifts again. it's really frustrating. i tried sumo stance for a couple months, but then, one day, i just switched to regular stance again... and after a couple months i damaged my back when i got back to my previous PB deadlift weight of 190kg.

now, i'm left with a sore lower back again. it's so frustrating. i try to get my backside as low as i can but invariably i end up with a rounded lower back at the starting position.

really frustrating. especially as i love doing this movement.

gruntjc · 11-04-2007, 12:41 AM

further to my last post... i just thought i'd add that my workout is almost identical to yours spytech.. although now i think squatting twice a week and deadlifting heavy every week (between two squat days) might be too much for my lower back???

**spytech** · 11-04-2007, 01:27 AM

Quote:

Originally Posted by gruntjc

further to my last post... i just thought i'd add that my workout is almost identical to yours spytech.. although now i think squatting twice a week and deadlifting heavy every week (between two squat days) might be too much for my lower back???

Squatting 2x/week with heavy deadlifts thrown in as well is tough on the core. You can do what I do:

Week 1: Speed Squats Wide stance on Monday, Heavy Deads on Wd, Speed Squats ATG narrow on Fri
Week 2: Heavy Wide Squats on Monday, Speed pulls on Wed, Heavy ATG Squats on Fri

This seems to work well.

**BigZeke** · 11-04-2007, 07:01 AM

Quote:

Originally Posted by spytech

Squatting 2x/week with heavy deadlifts thrown in as well is tough on the core.

You can say that again. Hell, just doing heavy squats and deads in the same weak is tough on the core.

10-25-2007, 03:20 AM	#1561
spytech Getting Stronger Join Date: May 2005 Posts: 1,483 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 10/24 – B1 Decimated this workout today. Deadlifts were excellent, and it felt great to get some real pulling in finally after all these months. I really enjoyed this session. Deadlift (toes at plates, reps deloaded): 135×10 225×3 315×1 405×1 495×1 585×2 600×3 Standing BTN BB Press: 135×10 185×5 205×5 (PR) 215×5 (PR) 225×3 (PR) 185×10 External Shoulder Rotations: 30×10 45×8 (PR) Sumo RDL: 405×5 455×5x2 DB Snatch: 80×6 100×6 (PR) 100×12 (PR) + stretching + power yoga (30min) __________________ 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

10-25-2007, 04:26 AM	#1562
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: Spytech's INTENSE workout journal 600x3... f-ing brutal. __________________ 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

10-25-2007, 06:07 AM	#1563
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,942 Recipes: 0 Rep Power: 97	Re: Spytech's INTENSE workout journal my goodness.... __________________ SUPPLEMENTS.NET REP

10-26-2007, 07:17 PM	#1564
spytech Getting Stronger Join Date: May 2005 Posts: 1,483 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 10/26 – C1 Good session. Upper back and rear delts were still pretty tired from the standing btn presses last workout. Incline Bench Press: 135x12 155x12 185x3 225x1 275x1 295x1 305x1 295x1 275x4 225x15 DE ATG Squats: 225x2x10 Close-grip Chins (hands touching): +35x5 +45x5 +55x5 Rope Pushdowns (”hard tower”): 108x5 (PR) 120x5 (PR) 132x5 (PR) One-arm Flat DB Press (free hand is unweighted): 100x5 120x5 120x6 + stretching + abs (7 sets) __________________ 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

10-30-2007, 12:22 AM	#1565
spytech Getting Stronger Join Date: May 2005 Posts: 1,483 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 10/29 – A2 Dominated everything this session. I love Monday workouts. Incline Bench Press: 155×12 185×10 225×3 275×1 300×1x4 (PR) 300×3 (PR) Wide-stance Box Squats (// box, each rep paused): 135×10 225×3 315×1 405×1 475×1 505×1 520×1 535×2 (PR) 405×20 (PR) Standing OH BB Extensions: 95×5 115×5 (PR) 135×5 (PR) 155×5 (PR) Standing OH V-bar Cable Extensions: 209×5 214×6 (PR) 214×7 (PR) Shrugs: 315×5 405×5 495×5 585×5 675×5 (PR) 585×10 Rack Pulls (mid knee, reps deloaded): 585×3 + 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

10-31-2007, 07:18 AM	#1567
spytech Getting Stronger Join Date: May 2005 Posts: 1,483 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal such hostility... __________________ 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

10-31-2007, 07:50 AM	#1568
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: Spytech's INTENSE workout journal Hahaha it's all in good fun man. Deep down your numbers just make me question my own dedication, discipline, sexuali- uh I 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

11-01-2007, 01:40 AM	#1569
spytech Getting Stronger Join Date: May 2005 Posts: 1,483 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 10/31 - B2 Good session Elevated Speed Deadlift (toes at plates, reps deloaded, standing on 45s): 135x10 315x2x10 Standing BB Press: 155x5 175x5 195x5 215x8 (PR) External Shoulder Rotations: 50x8 (PR) Pull-throughs: 204x12 239x12 274x15 (PR) Standing Cable Knee Raises: 60x12 84x12 108x12 (PR) 132x12 (PR) Standing Cable Hamstring Curls: 60x12 84x12 108x12 150x5 (PR) + stretching + power yoga (30min) + abs (standing bb twists: 155×20, 185×12, hanging knee raises x30, hanging leg raises x30) __________________ 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

11-02-2007, 08:48 PM	#1570
spytech Getting Stronger Join Date: May 2005 Posts: 1,483 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 11/2 - C2 Tough session. My core and shoulders are pretty beat up from this week so pressing movements were really tough. Core wasn’t up for some heavy squats, either, so I just limited my squats and bench to 5 reps at 90%ish. Accessories were good. I am taking next week off, which will be nice. Bench Press: 135x12 185x3 225x3 275x1 305x1 315x1 315x2x2 ATG Squats: 135x10 225x1 315x1 405x1 405x2x2 One-arm Flat DB Press (free hand is unweighted): 130x5 (PR) 110x10x2 Close-grip Chins (hands touching): +65x5 +75x5 (PR) +65x5 Rope Pushdowns (”hard tower”, very strict): 120x5x2 (PR) 108x5 Bicep Curls (three movements): varying x12+x4 + 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

11-03-2007, 07:41 AM	#1571
gruntjc Amateur Join Date: May 2006 Posts: 33 Recipes: 0 Rep Power: 0	Re: Spytech's INTENSE workout journal hey spytech, i have also been employing the use of full body workouts 3x /week and have found that it's done wonders for my strength.. however, i've been wondering whether these types of workouts are as good for hypertrophy as the 2 way split done 3x a week (e.g. DC.. but with more volume). my rep ranges are slightly higher than yours.. around 4-8.. i try to stick to 5's mostly.

11-04-2007, 12:28 AM	#1573
gruntjc Amateur Join Date: May 2006 Posts: 33 Recipes: 0 Rep Power: 0	Re: Spytech's INTENSE workout journal i did miss it! thank you. that makes sense. i just damaged my lower back with deadlifts again. it's really frustrating. i tried sumo stance for a couple months, but then, one day, i just switched to regular stance again... and after a couple months i damaged my back when i got back to my previous PB deadlift weight of 190kg. now, i'm left with a sore lower back again. it's so frustrating. i try to get my backside as low as i can but invariably i end up with a rounded lower back at the starting position. really frustrating. especially as i love doing this movement.

11-04-2007, 12:41 AM	#1574
gruntjc Amateur Join Date: May 2006 Posts: 33 Recipes: 0 Rep Power: 0	Re: Spytech's INTENSE workout journal further to my last post... i just thought i'd add that my workout is almost identical to yours spytech.. although now i think squatting twice a week and deadlifting heavy every week (between two squat days) might be too much for my lower back???