Spytech's INTENSE workout journal - Page 54

**spytech** · 11-21-2007, 04:47 AM

Quote:

Originally Posted by danman77220

So shrugs with a close grip seems to stimulate the lats? Never heard of that, sounds interesting.

Yeah - they seem to be stimulated not so much by the shrugging motion, but just from having to support all that weight in such an awkward position. My lats are sore today, and that never happens.

**spytech** · 11-22-2007, 01:54 AM

11/19 - B2

Decent moderate intensity workout. Wanted to get a few pulls in at around 90% without my briefs to work form, and I got that, so I was happy. Assistance work was good.

Deadlift:
135x12
315x1
405x1
495x1
585x1
595x1
335x10

Pull-thoughs:
204x10
244x10
289x10 (PR)

Standing Cable Abduction:
100x5x3

GHRs:
+0x5
+10x5
+25x5

External Shoulder Rotations:
30x12x2

BTN Push Press:
135x3
185x3
225x10 (PR)

Concentration Curls:
60x12

DB Hammer Curls:
80x12

+ stretching + power yoga (30min)

**spytech** · 11-23-2007, 06:05 PM

11/23 - C2

Good workout. My right teres minor is a bit tweaked from btn push presses on Wed so I stayed lighter on everything so I wouldn’t aggravate it.

Bench Press:
135x12
185x10
225x8
275x1
315x3
325x1

ATG Squats:
135x10
225x3
315x3
315x10x2

Pec Flye Machine:
130x12
170x12

Flat DB Flyes:
60x20

CG Seated Cable Rows:
312x12x3

Seated Lat Row Machine:
200x20

Cable Pushdowns:
204x12
249x12 (PR)
204x12

Standing DB Rows:
110x50

+ stretching

**BigZeke** · 11-26-2007, 07:06 PM

What are you using for the pullthroughs? Seated row tower? I find that one to be more difficult than one of the regular cable towers.

**spytech** · 11-26-2007, 07:18 PM

Quote:

Originally Posted by BigZeke

What are you using for the pullthroughs? Seated row tower? I find that one to be more difficult than one of the regular cable towers.

I use the standing cable towers. Our seated row tower setup wouldn't work for them.

**BigZeke** · 11-26-2007, 08:02 PM

Oh, I've used both, but our standing towers only go to 160 (LOL). The seated row tower is weird because you have to straddle the bench and it feels like it's pulling you backwards.

**spytech** · 11-27-2007, 12:00 AM

11/26 – A1

Strong. The tweaked teres minor didn’t bother me much doing anything except squats – still really achy to try to get my elbows forward and bar low, so I did my squats with my arm just relaxed and hanging there. I noticed my right calf is starting to cramp up whenever I squat down narrow stance ATG – this happens whenever I do a lot of ATG squats so I am going to give them a rest for a few weeks.

Bench Press:
135×20
185×10
225×6
275×2
315×2x4 (PR)
315×4 (PR)

DE Wide-stance Box Squats (13” rock bottom box):
250×2x5

Ultra-Wide-grip BB Rows (hands 1” from collars, row to below navel):
185×5
205×5
225×5 (PR)
245×5 (PR)
285×8 (PR)

Standing Lat Pushdowns:
108×10 (PR)
120×10 (PR)
132×10 (PR)
144×10 (PR)
156×12 (PR)

Cable Pushdowns (“hard tower”, very strict):
108×5
120×5
125×5x3 (PR)

External Rotations:
20×20x2

+ stretching + abs (8 sets of 5 of various standing cable work)

**spytech** · 11-29-2007, 02:44 AM

11/28 - B1

Awesome session. My hips and hams are feeling a bit burnt out from the last few weeks so I was not sure how pulls would feel. Definitely not 100%, but I really wanted to shoot for a new 3rm so I went after it and got it. Ultra-wide deadlifts really hammer the glutes – major cramping tonight so I stopped after my second set. Lat pushdowns are my new favorite back movement – they feel great. Threw some curls in there just because I had time to burn before yoga.

Deadlift (briefs, reps deloaded):
135x10
225x3
405x1
495x1
585x1
615x3 (PR)
585x2

Sumo High Pulls (to mid abs):
225x3
245x3
265x3

Ultra-wide Deadlifts (about 6” wider stance than normal):
225x5
295x5 (PR)

Standing Wide-grip Lat Pushdowns:
108x12 (PR)
120x12 (PR)
132x12 (PR)
144x15 (PR)
156x15 (PR)
168x13 (PR)

Hammer Chins:
bw x12

Standing DB Curls:
50x6
55x6
60x6

Preacher Curls:
75x12
95x12
115x12

Hammer-grip Flat DB Press (palms facing each other):
100x20x2

+ stretching + power yoga (30min)

**BigZeke** · 11-29-2007, 06:08 AM

Nice triple PR. How do you like the standing pulldowns?

**spytech** · 11-29-2007, 06:46 AM

Quote:

Originally Posted by BigZeke

Nice triple PR. How do you like the standing pulldowns?

Thanks Z.

I love em - I need to rewrite them as 'straight arm lat pushdowns' from now on as people are mis-readin gthem as standing lat pulldowns.

This is what I have been doing: http://www.weight-lifting-workout-ro...-pull-down.jpg

**BigZeke** · 11-29-2007, 07:08 AM

Oh, I've seen those done. Do you find they hit the lats more or the tris. When I did them I felt them a bit in the tris and in the lats, but that was a long time ago.

**spytech** · 11-29-2007, 07:12 AM

Quote:

Originally Posted by BigZeke

Oh, I've seen those done. Do you find they hit the lats more or the tris. When I did them I felt them a bit in the tris and in the lats, but that was a long time ago.

When I did them with a shoulder width grip on Monday it was all lats/mid back.

Today with the wide grip (hand on the curved ends of a long lat pulldown bar) I really felt it in the rear delt/lat/tri connection points.

**spytech** · 11-30-2007, 06:26 PM

11/30 – C1

Nice quick workout. No ATG squats today due to the calf issue. My teres minor ached a little bit on inclines so I didn’t push hard on those. Plie Deadlifts are really tough on the glutes/hips – definitely a good movement.

Incline Bench Press:
135x20
155x12
185x10
225x8
275x1
295x2
275x3
220x20 (PR)
275x3

Straight-arm close-grip Lat Pushdowns with Rope (“hard tower”):
60x12
84x12 (PR)

Straight-arm close-grip Lat Pushdowns:
156x12
168x12 (PR)

Single-arm Underhand Reverse Pushdowns:
96x8
108x8 (PR)

Underhand Reverse Pushdowns:
204x8x2 (PR)

Flat DB Press:
130x6
130x4
130x7

Plie Sumo Deadlifts (feet parallel with the bar):
135x10
205x8
255x8
305x8 (PR)

Standing Cable Hamstring Curls:
100x20
130x20 (PR)

+ stretching

**spytech** · 12-04-2007, 12:16 AM

12/3 – A2

Nice workout. Squat PRs are always nice.

Incline Bench Press:
135x20
155x10
185x10
225x3
285x2x5 (PR)
225x10

Wide-stance Squats:
135x12
225x3
315x2
405x2
455x2
505x2
535x2 (PR)
545x1 (PR)

Wide-grip Cable Pushdowns:
156x12x4
254x12 (PR)

45-degree Hyperextensions:
+110x12x3

Conventional Rack Deadlifts (top of knee):
545x10x4

Straight-arm Lat Pushdowns (shoulder width grip):
168x12 (PR)

Close-grip Lat Pulldowns:
156x25

+ stretching

danman77220 · 12-04-2007, 12:31 AM

Beastly squats bro!

11-22-2007, 01:54 AM	#1592
spytech Getting Stronger Join Date: May 2005 Posts: 1,536 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 11/19 - B2 Decent moderate intensity workout. Wanted to get a few pulls in at around 90% without my briefs to work form, and I got that, so I was happy. Assistance work was good. Deadlift: 135x12 315x1 405x1 495x1 585x1 595x1 335x10 Pull-thoughs: 204x10 244x10 289x10 (PR) Standing Cable Abduction: 100x5x3 GHRs: +0x5 +10x5 +25x5 External Shoulder Rotations: 30x12x2 BTN Push Press: 135x3 185x3 225x10 (PR) Concentration Curls: 60x12 DB Hammer Curls: 80x12 + 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

11-23-2007, 06:05 PM	#1593
spytech Getting Stronger Join Date: May 2005 Posts: 1,536 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 11/23 - C2 Good workout. My right teres minor is a bit tweaked from btn push presses on Wed so I stayed lighter on everything so I wouldn’t aggravate it. Bench Press: 135x12 185x10 225x8 275x1 315x3 325x1 ATG Squats: 135x10 225x3 315x3 315x10x2 Pec Flye Machine: 130x12 170x12 Flat DB Flyes: 60x20 CG Seated Cable Rows: 312x12x3 Seated Lat Row Machine: 200x20 Cable Pushdowns: 204x12 249x12 (PR) 204x12 Standing DB Rows: 110x50 + 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

11-26-2007, 07:06 PM	#1594
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,329 Recipes: 0 Rep Power: 71	Re: Spytech's INTENSE workout journal What are you using for the pullthroughs? Seated row tower? I find that one to be more difficult than one of the regular cable towers. __________________ Eat like a horse. Lift like a demon. Sleep like the dead. Only cheat on girls, never on your workouts My Workout Journal "I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

11-26-2007, 08:02 PM	#1596
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,329 Recipes: 0 Rep Power: 71	Re: Spytech's INTENSE workout journal Oh, I've used both, but our standing towers only go to 160 (LOL). The seated row tower is weird because you have to straddle the bench and it feels like it's pulling you backwards. __________________ Eat like a horse. Lift like a demon. Sleep like the dead. Only cheat on girls, never on your workouts My Workout Journal "I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

11-27-2007, 12:00 AM	#1597
spytech Getting Stronger Join Date: May 2005 Posts: 1,536 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 11/26 – A1 Strong. The tweaked teres minor didn’t bother me much doing anything except squats – still really achy to try to get my elbows forward and bar low, so I did my squats with my arm just relaxed and hanging there. I noticed my right calf is starting to cramp up whenever I squat down narrow stance ATG – this happens whenever I do a lot of ATG squats so I am going to give them a rest for a few weeks. Bench Press: 135×20 185×10 225×6 275×2 315×2x4 (PR) 315×4 (PR) DE Wide-stance Box Squats (13” rock bottom box): 250×2x5 Ultra-Wide-grip BB Rows (hands 1” from collars, row to below navel): 185×5 205×5 225×5 (PR) 245×5 (PR) 285×8 (PR) Standing Lat Pushdowns: 108×10 (PR) 120×10 (PR) 132×10 (PR) 144×10 (PR) 156×12 (PR) Cable Pushdowns (“hard tower”, very strict): 108×5 120×5 125×5x3 (PR) External Rotations: 20×20x2 + stretching + abs (8 sets of 5 of various standing cable work) __________________ 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

11-29-2007, 02:44 AM	#1598
spytech Getting Stronger Join Date: May 2005 Posts: 1,536 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 11/28 - B1 Awesome session. My hips and hams are feeling a bit burnt out from the last few weeks so I was not sure how pulls would feel. Definitely not 100%, but I really wanted to shoot for a new 3rm so I went after it and got it. Ultra-wide deadlifts really hammer the glutes – major cramping tonight so I stopped after my second set. Lat pushdowns are my new favorite back movement – they feel great. Threw some curls in there just because I had time to burn before yoga. Deadlift (briefs, reps deloaded): 135x10 225x3 405x1 495x1 585x1 615x3 (PR) 585x2 Sumo High Pulls (to mid abs): 225x3 245x3 265x3 Ultra-wide Deadlifts (about 6” wider stance than normal): 225x5 295x5 (PR) Standing Wide-grip Lat Pushdowns: 108x12 (PR) 120x12 (PR) 132x12 (PR) 144x15 (PR) 156x15 (PR) 168x13 (PR) Hammer Chins: bw x12 Standing DB Curls: 50x6 55x6 60x6 Preacher Curls: 75x12 95x12 115x12 Hammer-grip Flat DB Press (palms facing each other): 100x20x2 + 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

11-29-2007, 06:08 AM	#1599
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,329 Recipes: 0 Rep Power: 71	Re: Spytech's INTENSE workout journal Nice triple PR. How do you like the standing pulldowns? __________________ Eat like a horse. Lift like a demon. Sleep like the dead. Only cheat on girls, never on your workouts My Workout Journal "I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

11-29-2007, 07:08 AM	#1601
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,329 Recipes: 0 Rep Power: 71	Re: Spytech's INTENSE workout journal Oh, I've seen those done. Do you find they hit the lats more or the tris. When I did them I felt them a bit in the tris and in the lats, but that was a long time ago. __________________ Eat like a horse. Lift like a demon. Sleep like the dead. Only cheat on girls, never on your workouts My Workout Journal "I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

11-30-2007, 06:26 PM	#1603
spytech Getting Stronger Join Date: May 2005 Posts: 1,536 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 11/30 – C1 Nice quick workout. No ATG squats today due to the calf issue. My teres minor ached a little bit on inclines so I didn’t push hard on those. Plie Deadlifts are really tough on the glutes/hips – definitely a good movement. Incline Bench Press: 135x20 155x12 185x10 225x8 275x1 295x2 275x3 220x20 (PR) 275x3 Straight-arm close-grip Lat Pushdowns with Rope (“hard tower”): 60x12 84x12 (PR) Straight-arm close-grip Lat Pushdowns: 156x12 168x12 (PR) Single-arm Underhand Reverse Pushdowns: 96x8 108x8 (PR) Underhand Reverse Pushdowns: 204x8x2 (PR) Flat DB Press: 130x6 130x4 130x7 Plie Sumo Deadlifts (feet parallel with the bar): 135x10 205x8 255x8 305x8 (PR) Standing Cable Hamstring Curls: 100x20 130x20 (PR) + 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

12-04-2007, 12:16 AM	#1604
spytech Getting Stronger Join Date: May 2005 Posts: 1,536 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 12/3 – A2 Nice workout. Squat PRs are always nice. Incline Bench Press: 135x20 155x10 185x10 225x3 285x2x5 (PR) 225x10 Wide-stance Squats: 135x12 225x3 315x2 405x2 455x2 505x2 535x2 (PR) 545x1 (PR) Wide-grip Cable Pushdowns: 156x12x4 254x12 (PR) 45-degree Hyperextensions: +110x12x3 Conventional Rack Deadlifts (top of knee): 545x10x4 Straight-arm Lat Pushdowns (shoulder width grip): 168x12 (PR) Close-grip Lat Pulldowns: 156x25 + 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

12-04-2007, 12:31 AM	#1605
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Re: Spytech's INTENSE workout journal Beastly squats bro! __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: