Spytech's INTENSE workout journal - Page 56

**spytech** · 01-17-2008, 04:23 AM

1/16 - B2 - Deload

Nice little deload session.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing DB Presses
Cable Pushdowns
BB Curls
Reverse Curls
Lat Pulldowns
Leg Curls

Sumo SLDL:
225×12x2
275×12x3

DE Conventional Deadlift:
315×2x5

Standing Cable Abduction (foot to waist level):
40×12x3

Standing Ham Curls:
70×20x3

Seated Leg Extensions:
305×15
305×20
305×30

Standing Military Press:
135×12x2
135×25

Standing Rear Laterals:
35×12
45×12x2

Standing BB Curls (various grip widths):
95×12x5

Smith JM Press:
115×12x3

Standing Straight-arm Lat Pushdowns:
120×20x3

Seated Calf Raise:
180×20x3

+ stretching + abs (3 sets of 20, various) + power yoga (30min)

gruntjc · 01-18-2008, 02:32 AM

mate, i'm keen to know how you got your size right in the lifting briefs. I purchased a pair from Inzer... first in a size 11 (too small), then in a size 15 (still, too small). I'm 101kg (220 pounds). Inzer's sizing chart is completely rooted. The size 11's are supposed to be for a 220 pound individual. I couldnt even get a leg in. What size are you in your briefs?

**spytech** · 01-18-2008, 04:53 AM

Quote:

Originally Posted by gruntjc

mate, i'm keen to know how you got your size right in the lifting briefs. I purchased a pair from Inzer... first in a size 11 (too small), then in a size 15 (still, too small). I'm 101kg (220 pounds). Inzer's sizing chart is completely rooted. The size 11's are supposed to be for a 220 pound individual. I couldnt even get a leg in. What size are you in your briefs?

I don't use Inzer briefs so I cannot help you with sizes. I determined my size by sending my measurements to Titan, and they in return told me what size range would work best for me.

The first time I ever tried my first pair of briefs on it took me 90 minutes to pull them on because the legs were so tight. If you can get the bottom of the leg to the top of your kneecap then they should fit.

**spytech** · 01-18-2008, 08:30 PM

1/18 - C2 - Deload

Fine workout.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing DB Presses
Reverse Cable Pushdowns
BB Curls
Pec Flye Machine
Lat Pulldowns
Leg Extensions
Lying Leg Curls

Bench Press (narrower grip than normal):
135×12
155×12
185×12
225×10
245×10
265×5x2
225×5

Paused ATG Squats:
225×5x3

CG Chins:
bw x12×2

Shrugs:
315×12x3

BTB Shrugs:
315×12x2

Wide-grip Pulldowns to Abs:
144×12x3

Smith JM Press:
105×12x3

OH DB Extensions:
75×15x2

V-bar Pushdowns:
120×20x2

Incline DB Press:
75×15x3

Incline DB Flyes:
40×20x3

Cable Crossovers:
80×12x2

Double Bicep Cable Curls:
80×12x2

Standing Cable Curls:
120×20x3

+ stretching + foam roller

**spytech** · 01-21-2008, 10:45 PM

1/21 - A1

Very strong workout. Bench felt great. 315 has never felt so light on my back as it did today for speed work. After my first set I had to check to make sure it wasnt 135 because it was moving so fast. All that band work is paying off.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing DB Presses
JM Press
Bench Press

Bench Press:
135×12
155×12
185×12
225×8
275×1
330×1x4 (PR)
330×2 (PR)
225×15

DE Wide-stance Box Squats:
315×2x8

Smith Reverse CG Bench:
195×5
245×5
265×5
285×5
295×5 (PR)

Strict Pendlay Rows (each rep from the floor):
225×5
245×5
265×5 (PR)
285×5 (PR)
305×8 (PR)

+ stretching

**BigZeke** · 01-21-2008, 10:58 PM

Strong MFing Pendlays and bench!!

**spytech** · 01-23-2008, 03:27 AM

Thanks man

**romanaz** · 01-23-2008, 02:44 PM

so I guess someone is now a believer in bands

**spytech** · 01-23-2008, 05:14 PM

Quote:

Originally Posted by romanaz

so I guess someone is now a believer in bands

Yeah they seem to be working well so far.

**spytech** · 01-24-2008, 01:36 AM

1/23 - B1

Today was one of those days where I woke up and my entire body was sore for no reason at all. I still felt pretty stiff going into my workout tonight, but I managed to really turn it into a nice session. Deads were strong. I had some major right-glute cramps during sumo sldls so I cut them short. Too many banded pulls are overworking my hams/glutes, I think. I did not push shoulder presses too hard since this was my first time going heavy on them since I strained my teres minor in November.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing DB Presses
Reverse BB Curls
BB Curls
Pulldowns
Pushdowns
Leg Extensions
Lying Leg Curls

Deadlift (single-ply briefs, reps deloaded):
135×10
225×2
405×1
495×1
585×2
615×2
635×2
605×2

Sumo SLDL (bands doubled):
315+greens x5×2 (PR)

Conventional SLDL:
315×5x3

Standing OH Press:
135×10
155×8
185×6
205×3
225×3
235×3 (PR)
185×6x3

Standing EZ Curl:
95×12
115×12
135×6
155×6
175×6 (PR)

Standing Cable Curl:
150×12x3

Seated Cable Row:
312×12x2
372×12 (PR)

+ stretching + power yoga (30min)

danman77220 · 01-24-2008, 05:18 AM

Jesus Christ. I hate to sound like a curl monkey but the fact that you're curling 175 frightens me yet turns me on at the same time.

Ughgh I mean...

lol nice job man. I just got some bands a couple weeks ago but I haven't been able to use them for much besides DE bench. How do you set up the bands for pulling?

**spytech** · 01-24-2008, 06:14 PM

Quote:

Originally Posted by danman77220

Jesus Christ. I hate to sound like a curl monkey but the fact that you're curling 175 frightens me yet turns me on at the same time.

Ughgh I mean...

lol nice job man. I just got some bands a couple weeks ago but I haven't been able to use them for much besides DE bench. How do you set up the bands for pulling?

lol.

For pulling I setup the bands a few different ways:

Conventional pulls: I just stand on the bands and double them over the bar above my feet.

Sumo Pulls: I either put a few dumbbells (150s) in front and behind the bar in the middleand connect each end to the dumbell to hold it in place, or I use 2 pair of heavy dumbells and loop the band over each collar of the bar before the plates. I then keep the db's in place with 10lb plates wedged on the sides/fronts of them.

Let me know if that doesn't make sense.

danman77220 · 01-24-2008, 09:33 PM

Ahh, I gotcha. I've had people tell me about the whole dumbbell option before, seems like it'd be my best bet.

**DJSTARER** · 01-24-2008, 09:55 PM

sounds like you both could get use out of a nice piece of plywood and some handle anchors. Or just make $150 investment towards a jumpstretch platform.

**spytech** · 01-24-2008, 10:47 PM

Quote:

Originally Posted by danman77220

Ahh, I gotcha. I've had people tell me about the whole dumbbell option before, seems like it'd be my best bet.

Yeah they do the job for me. Kind of a pain sometimes to setup, but they work.

Quote:

Originally Posted by DJSTARER

sounds like you both could get use out of a nice piece of plywood and some handle anchors. Or just make $150 investment towards a jumpstretch platform.

If I didn't lift at a YMCA that is already stretched for space I would make a platform and bring it in and store it there. The jumpstretch platform is not wide enough for my sumo stance so it would be useless for me.

01-17-2008, 04:23 AM	#1651
spytech Getting Stronger Join Date: May 2005 Posts: 1,445 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 1/16 - B2 - Deload Nice little deload session. Warmups – 2 sets of 20 for each movement: Cuban Rotations Standing DB Presses Cable Pushdowns BB Curls Reverse Curls Lat Pulldowns Leg Curls Sumo SLDL: 225×12x2 275×12x3 DE Conventional Deadlift: 315×2x5 Standing Cable Abduction (foot to waist level): 40×12x3 Standing Ham Curls: 70×20x3 Seated Leg Extensions: 305×15 305×20 305×30 Standing Military Press: 135×12x2 135×25 Standing Rear Laterals: 35×12 45×12x2 Standing BB Curls (various grip widths): 95×12x5 Smith JM Press: 115×12x3 Standing Straight-arm Lat Pushdowns: 120×20x3 Seated Calf Raise: 180×20x3 + stretching + abs (3 sets of 20, various) + 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

01-18-2008, 02:32 AM	#1652
gruntjc Amateur Join Date: May 2006 Posts: 33 Recipes: 0 Rep Power: 0	Re: Spytech's INTENSE workout journal mate, i'm keen to know how you got your size right in the lifting briefs. I purchased a pair from Inzer... first in a size 11 (too small), then in a size 15 (still, too small). I'm 101kg (220 pounds). Inzer's sizing chart is completely rooted. The size 11's are supposed to be for a 220 pound individual. I couldnt even get a leg in. What size are you in your briefs?

01-18-2008, 08:30 PM	#1654
spytech Getting Stronger Join Date: May 2005 Posts: 1,445 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 1/18 - C2 - Deload Fine workout. Warmups – 2 sets of 20 for each movement: Cuban Rotations Standing DB Presses Reverse Cable Pushdowns BB Curls Pec Flye Machine Lat Pulldowns Leg Extensions Lying Leg Curls Bench Press (narrower grip than normal): 135×12 155×12 185×12 225×10 245×10 265×5x2 225×5 Paused ATG Squats: 225×5x3 CG Chins: bw x12×2 Shrugs: 315×12x3 BTB Shrugs: 315×12x2 Wide-grip Pulldowns to Abs: 144×12x3 Smith JM Press: 105×12x3 OH DB Extensions: 75×15x2 V-bar Pushdowns: 120×20x2 Incline DB Press: 75×15x3 Incline DB Flyes: 40×20x3 Cable Crossovers: 80×12x2 Double Bicep Cable Curls: 80×12x2 Standing Cable Curls: 120×20x3 + stretching + foam roller __________________ 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

01-21-2008, 10:45 PM	#1655
spytech Getting Stronger Join Date: May 2005 Posts: 1,445 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 1/21 - A1 Very strong workout. Bench felt great. 315 has never felt so light on my back as it did today for speed work. After my first set I had to check to make sure it wasnt 135 because it was moving so fast. All that band work is paying off. Warmups – 2 sets of 20 for each movement: Cuban Rotations Standing DB Presses JM Press Bench Press Bench Press: 135×12 155×12 185×12 225×8 275×1 330×1x4 (PR) 330×2 (PR) 225×15 DE Wide-stance Box Squats: 315×2x8 Smith Reverse CG Bench: 195×5 245×5 265×5 285×5 295×5 (PR) Strict Pendlay Rows (each rep from the floor): 225×5 245×5 265×5 (PR) 285×5 (PR) 305×8 (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

01-21-2008, 10:58 PM	#1656
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,293 Recipes: 0 Rep Power: 70	Re: Spytech's INTENSE workout journal Strong MFing Pendlays and bench!! __________________ 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

01-23-2008, 03:27 AM	#1657
spytech Getting Stronger Join Date: May 2005 Posts: 1,445 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal Thanks man __________________ 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

01-24-2008, 01:36 AM	#1660
spytech Getting Stronger Join Date: May 2005 Posts: 1,445 Recipes: 0 Rep Power: 36	Re: Spytech's INTENSE workout journal 1/23 - B1 Today was one of those days where I woke up and my entire body was sore for no reason at all. I still felt pretty stiff going into my workout tonight, but I managed to really turn it into a nice session. Deads were strong. I had some major right-glute cramps during sumo sldls so I cut them short. Too many banded pulls are overworking my hams/glutes, I think. I did not push shoulder presses too hard since this was my first time going heavy on them since I strained my teres minor in November. Warmups – 2 sets of 20 for each movement: Cuban Rotations Standing DB Presses Reverse BB Curls BB Curls Pulldowns Pushdowns Leg Extensions Lying Leg Curls Deadlift (single-ply briefs, reps deloaded): 135×10 225×2 405×1 495×1 585×2 615×2 635×2 605×2 Sumo SLDL (bands doubled): 315+greens x5×2 (PR) Conventional SLDL: 315×5x3 Standing OH Press: 135×10 155×8 185×6 205×3 225×3 235×3 (PR) 185×6x3 Standing EZ Curl: 95×12 115×12 135×6 155×6 175×6 (PR) Standing Cable Curl: 150×12x3 Seated Cable Row: 312×12x2 372×12 (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

01-24-2008, 05:18 AM	#1661
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: Spytech's INTENSE workout journal Jesus Christ. I hate to sound like a curl monkey but the fact that you're curling 175 frightens me yet turns me on at the same time. Ughgh I mean... lol nice job man. I just got some bands a couple weeks ago but I haven't been able to use them for much besides DE bench. How do you set up the bands for pulling? __________________ 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

01-24-2008, 09:33 PM	#1663
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: Spytech's INTENSE workout journal Ahh, I gotcha. I've had people tell me about the whole dumbbell option before, seems like it'd be my best bet. __________________ 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

01-24-2008, 09:55 PM	#1664
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,996 Recipes: 0 Rep Power: 113	Re: Spytech's INTENSE workout journal sounds like you both could get use out of a nice piece of plywood and some handle anchors. Or just make $150 investment towards a jumpstretch platform. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition