Spytech's INTENSE workout journal - Page 6

**spytech** · 07-22-2005, 08:53 PM

7/22/05: A1-Back Thickness, Back Width, Biceps, Forearms

Shoulder-width pulldowns: 257x16-264x5-3 (LT: 252x22RP)
Hammer Chins: bw+100x10-4-3 (LT: bw+110x7)
BHB Shrugs: 405x12, 405x10 (supersetted with shrugs)
Shrugs: 405x12, 405x10

Cable Curls: 192x15-5-4 (LT: 192x18RP)
Hammer Curls: 110x16 (LT: 110x15)

+ extreme stretching

Comments: Very intense workout. Pulldown and curl strength was way up. Chins were solid, as were shrugs. Going to start going heavier on pulldowns as to lower the total rest-paused rep count to 12-15 reps.

sword chucks · 07-23-2005, 02:35 AM

:nosthumbs good goin spytech

**spytech** · 07-23-2005, 05:55 AM

Quote:

Originally Posted by sword chucks

:nosthumbs good goin spytech

ahh so this is why this workout looks familiar

thanks sc

**spytech** · 07-23-2005, 06:03 AM

hey all - snapped a few pics tonite.

Ghosting · 07-23-2005, 06:15 AM

Your workout looks like its kickin ass. :bigthumbu

**spytech** · 07-23-2005, 06:17 AM

Thanks G

**spytech** · 07-25-2005, 09:03 PM

7/25/05: B1-Chest, Shoulders, Triceps

Smith Machine Incline: 305x6,285x5-3-1 (LT: 305x7)
Incline DB: 130x4, 130x4 (LT: 130x6)
Incline DB Flyes: 80x8 (LT: na)

Seated DB Presses: 95x12, 95x8 (LT: 90x9)
Single Side Laterals: 90x8 (LT: 85x8)
Front Laterals (strict): 75x9 (LT: 70x10)

Smith Reverse Close Grip Bench: 255x9-4-3 (LT: 255x13RP)
V-Bar Pushdowns: 209x14-4-3 (LT: 192x20-204x4-4)

+ extreme stretching

Comments: Today's workout started rough with my incline strength not being up to par. Dropped a rep from last performance at 305. Went with a deeper than normal ROM on incline DB, which felt good, but as a side-effect my left shoulder is sore now. Whatever strength I lost on incline today simply added itself to my shoulder strength - 95x12 was ridiculously easy on seated db. Tricep strength was great as well. My shoulders were tender going into this workout, which I think is caused from doing flat bench work so much since I started this DC routine. As a result, I am going to switch my B2 workout to decline work, and make my B3 workout another incline workout.

**spytech** · 07-26-2005, 08:46 PM

7/26/05: C2-Legs

Hack Squats: 470x10, 630x13, 680x8 (LT: 620x11, 670x9)
DC Style Leg Press (top half of foot off top of platform): 1190x15-3-3 (LT: 1100x22RP)
Leg Press Calf Press: 600x13 (5sec negs), 600x30 (LT: 590x12, 590x30)

+ extreme stretching

Comments: Great leg workout. Extremely tiring. Managed to squeeze 10 more pounds on the hack squat machine.

**spytech** · 07-28-2005, 09:03 PM

7/28/05: A2-Back Thickness, Back Width, Biceps, Forearms

CG Pulldowns: 300x10-3-2 (LT: 293x16RP)
Deadlifts: 470x4, 385x3 for 5 sets, 60-90 sec rest between sets.
Seated Rows: 300x11-4-3 (LT: 293x17RP)
DB Rows: 150x12 (LT: 150x12)

Standing Alt. DB Curls: 70x8-4-2 (LT: 70x16RP)
Rev. BB Curls: 105x12-6-4 (LT: 90x23RP)
Incline DB Curls: 45x13, 50x7, 50x7

+ extreme stretching

Comments: Great workout. Was really difficult today to focus on pulling 470, as my legs are really sore today from tuesday's leg butchering workout. Was scheduled to do a double, but nailed 4 pretty easily after a tough first rep. Could have probably done 3-4 more reps. Pulldowns and seated rows were excellent. Lost a few reps on standing db curls, mainly because my grip was pretty much gone by this time. Incline DB curls felt really solid. Reverse curls are starting to hurt my forearms, might drop them for a while.

**spytech** · 07-29-2005, 08:53 PM

7/29/05: B2-Chest, Shoulders, Triceps

Smith Machine Decline: 340x7-3-2 (LT: 335x15RP)
Decline DB: 140x7, 140x3 (LT: 140x7)
Flat DB Flyes: 85x8 (LT: 80x12)

Smith Machine Shoulder Press: 220x10-5-3 (LT: 210x20RP)
Standing Rear Laterals: 85x8, 70x8 (LT: 80x10)
Lying Single Arm Side Laterals: 55x10 (LT: 50x8)

Behind-the-back Pushdowns: 324x15-6-6 (LT: 319x26RP)
Pushdowns: 214x10, 214x5 (LT: 214x9)
Rev. Pulldowns: 132x12, 144x10 (LT: na)

+ extreme stretching

Comments: Decent workout. Dropped flat and did decline work today instead. Smith decline felt great, but left shoulder started to hurt on my 2nd set of decline db work. Only seems to effect lying pressing movements - did not hurt at all in my shoulder work, which was awesome today. Triceps felt great, as usual.

Rip · 07-31-2005, 03:42 PM

Unreal. One question though is there a reason why you do the smith machine bench presses over the traditional ?

**spytech** · 07-31-2005, 05:43 PM

Quote:

Originally Posted by Rip

Unreal. One question though is there a reason why you do the smith machine bench presses over the traditional ?

Thanks Rip.

I use the smith for a few reasons - the main one being safety. I do not feel comfortable with anyone at my gym having the ability to spot/pull 300+lbs off me while I am rest-pausing to constant failure. With the smith, if I get screwed at the bottom I just hook it. Also, we do not have a barbell decline at all, just an incline and flat.

Yardicus · 07-31-2005, 10:01 PM

whats a behind back pushdown? strong #'s

**spytech** · 07-31-2005, 11:38 PM

BP-

Same as a pushdown except you hold the bar behind your back and push down. Same type of ROM as a bench dip just about. If your cable pulleys are adjustable set the height so the bar hangs about halfway down your back so you can reach back comfortably, take a slight bend in your knees and just push. Really hits the tris hard

**spytech** · 08-01-2005, 08:11 PM

8/1/05: C1-Legs

Squats: 225x12, 315x10, 335x3, 355x3, 375x3, 395x3, 315x10
Super Low SLDL: 225x12, 315x12, 385x12, 425x5 (LT: 415x6)
Seated Calf Raise: 210x12 - 5 second negative pauses, 210x30(LT: 205x12, 205x30)

+ extreme stretching

Comments: Fast and brutal workout. My lower back was feeling a bit tweaked this morning (ie: still really tired from last weeks back killing workouts) so I decided to ease into squats today and really emphasize going deep in my wide stance. Squats felt pretty good overall. Was not sure my back would be ready for some heavy SLDL's but once I got going with them everything felt solid.

**spytech** · 08-02-2005, 08:14 PM

8/2/05: B3-Chest, Shoulders, Triceps

Incline BB: 225x10, 255x1, 275x8, 275x7, 275x6 (LT: na)
Incline DB: 130x4, 120x5, 120x5 (LT: 130x4)
Incline DB Flyes: 80x10 (LT: 80x8)

Smith Machine Behind the Head Shoulder Press: 210x9-4-3 (LT:205x17RP)
Palm-Up Front Laterals: 60x9 (LT: 60x8)

Pushdowns: 224x11-4-3 (LT: 224x17RP)
Overhead EZ Extensions: 115x12, 135x8, 135x7 (LT: na)
Single Rev. Pulldowns: 84x6 dropset to 72x4 (LT: na)

+ extreme stretching

Comments: Legs really sore so I switched my chest workout to today so I can do deadlifts fresh on Thursday. Tried incline barbell for the first time in over 6 months - still hurts my left shoulder. Order was all messed up on my exercises today since the smith machine was in use for a long time, so I had most of my stuff done by the time I got to incline db - made them into a huge challenge. Everything felt good overall. Rotated in a few new 'old' exercises that I have not done in over 6 months each for some fresh secondary movements.

07-22-2005, 08:53 PM	#151
spytech Getting Stronger Join Date: May 2005 Posts: 1,472 Recipes: 0 Rep Power: 36	7/22/05: A1-Back Thickness, Back Width, Biceps, Forearms Shoulder-width pulldowns: 257x16-264x5-3 (LT: 252x22RP) Hammer Chins: bw+100x10-4-3 (LT: bw+110x7) BHB Shrugs: 405x12, 405x10 (supersetted with shrugs) Shrugs: 405x12, 405x10 Cable Curls: 192x15-5-4 (LT: 192x18RP) Hammer Curls: 110x16 (LT: 110x15) + extreme stretching Comments: Very intense workout. Pulldown and curl strength was way up. Chins were solid, as were shrugs. Going to start going heavier on pulldowns as to lower the total rest-paused rep count to 12-15 reps. __________________ 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

07-23-2005, 06:15 AM	#155
Ghosting IronMass Donator Join Date: Jun 2005 Posts: 1,801 Recipes: 0 Rep Power: 22	Your workout looks like its kickin ass. :bigthumbu __________________ Robcardu is the Jesus of the 90s.

07-23-2005, 06:17 AM	#156
spytech Getting Stronger Join Date: May 2005 Posts: 1,472 Recipes: 0 Rep Power: 36	Thanks G __________________ 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

07-25-2005, 09:03 PM	#157
spytech Getting Stronger Join Date: May 2005 Posts: 1,472 Recipes: 0 Rep Power: 36	7/25/05: B1-Chest, Shoulders, Triceps Smith Machine Incline: 305x6,285x5-3-1 (LT: 305x7) Incline DB: 130x4, 130x4 (LT: 130x6) Incline DB Flyes: 80x8 (LT: na) Seated DB Presses: 95x12, 95x8 (LT: 90x9) Single Side Laterals: 90x8 (LT: 85x8) Front Laterals (strict): 75x9 (LT: 70x10) Smith Reverse Close Grip Bench: 255x9-4-3 (LT: 255x13RP) V-Bar Pushdowns: 209x14-4-3 (LT: 192x20-204x4-4) + extreme stretching Comments: Today's workout started rough with my incline strength not being up to par. Dropped a rep from last performance at 305. Went with a deeper than normal ROM on incline DB, which felt good, but as a side-effect my left shoulder is sore now. Whatever strength I lost on incline today simply added itself to my shoulder strength - 95x12 was ridiculously easy on seated db. Tricep strength was great as well. My shoulders were tender going into this workout, which I think is caused from doing flat bench work so much since I started this DC routine. As a result, I am going to switch my B2 workout to decline work, and make my B3 workout another incline workout. __________________ 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

07-26-2005, 08:46 PM	#158
spytech Getting Stronger Join Date: May 2005 Posts: 1,472 Recipes: 0 Rep Power: 36	7/26/05: C2-Legs Hack Squats: 470x10, 630x13, 680x8 (LT: 620x11, 670x9) DC Style Leg Press (top half of foot off top of platform): 1190x15-3-3 (LT: 1100x22RP) Leg Press Calf Press: 600x13 (5sec negs), 600x30 (LT: 590x12, 590x30) + extreme stretching Comments: Great leg workout. Extremely tiring. Managed to squeeze 10 more pounds on the hack squat machine. __________________ 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

07-23-2005, 02:35 AM	#152
sword chucks Pro Stature Join Date: Mar 2005 Location: in orange T-shirt Posts: 277 Recipes: 0 Rep Power: 6	:nosthumbs good goin spytech

07-28-2005, 09:03 PM	#159
spytech Getting Stronger Join Date: May 2005 Posts: 1,472 Recipes: 0 Rep Power: 36	7/28/05: A2-Back Thickness, Back Width, Biceps, Forearms CG Pulldowns: 300x10-3-2 (LT: 293x16RP) Deadlifts: 470x4, 385x3 for 5 sets, 60-90 sec rest between sets. Seated Rows: 300x11-4-3 (LT: 293x17RP) DB Rows: 150x12 (LT: 150x12) Standing Alt. DB Curls: 70x8-4-2 (LT: 70x16RP) Rev. BB Curls: 105x12-6-4 (LT: 90x23RP) Incline DB Curls: 45x13, 50x7, 50x7 + extreme stretching Comments: Great workout. Was really difficult today to focus on pulling 470, as my legs are really sore today from tuesday's leg butchering workout. Was scheduled to do a double, but nailed 4 pretty easily after a tough first rep. Could have probably done 3-4 more reps. Pulldowns and seated rows were excellent. Lost a few reps on standing db curls, mainly because my grip was pretty much gone by this time. Incline DB curls felt really solid. Reverse curls are starting to hurt my forearms, might drop them for a while. __________________ 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

07-29-2005, 08:53 PM	#160
spytech Getting Stronger Join Date: May 2005 Posts: 1,472 Recipes: 0 Rep Power: 36	7/29/05: B2-Chest, Shoulders, Triceps Smith Machine Decline: 340x7-3-2 (LT: 335x15RP) Decline DB: 140x7, 140x3 (LT: 140x7) Flat DB Flyes: 85x8 (LT: 80x12) Smith Machine Shoulder Press: 220x10-5-3 (LT: 210x20RP) Standing Rear Laterals: 85x8, 70x8 (LT: 80x10) Lying Single Arm Side Laterals: 55x10 (LT: 50x8) Behind-the-back Pushdowns: 324x15-6-6 (LT: 319x26RP) Pushdowns: 214x10, 214x5 (LT: 214x9) Rev. Pulldowns: 132x12, 144x10 (LT: na) + extreme stretching Comments: Decent workout. Dropped flat and did decline work today instead. Smith decline felt great, but left shoulder started to hurt on my 2nd set of decline db work. Only seems to effect lying pressing movements - did not hurt at all in my shoulder work, which was awesome today. Triceps felt great, as usual. __________________ 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

07-31-2005, 03:42 PM	#161
Rip Amateur Join Date: Jul 2005 Posts: 76 Recipes: 0 Rep Power: 4	Unreal. One question though is there a reason why you do the smith machine bench presses over the traditional ?

07-31-2005, 10:01 PM	#163
Yardicus Cutting Yardie Join Date: Apr 2005 Location: Indiana Posts: 918 Recipes: 0 Rep Power: 26	whats a behind back pushdown? strong #'s

07-31-2005, 11:38 PM	#164
spytech Getting Stronger Join Date: May 2005 Posts: 1,472 Recipes: 0 Rep Power: 36	BP- Same as a pushdown except you hold the bar behind your back and push down. Same type of ROM as a bench dip just about. If your cable pulleys are adjustable set the height so the bar hangs about halfway down your back so you can reach back comfortably, take a slight bend in your knees and just push. Really hits the tris hard __________________ 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

08-01-2005, 08:11 PM	#165
spytech Getting Stronger Join Date: May 2005 Posts: 1,472 Recipes: 0 Rep Power: 36	8/1/05: C1-Legs Squats: 225x12, 315x10, 335x3, 355x3, 375x3, 395x3, 315x10 Super Low SLDL: 225x12, 315x12, 385x12, 425x5 (LT: 415x6) Seated Calf Raise: 210x12 - 5 second negative pauses, 210x30(LT: 205x12, 205x30) + extreme stretching Comments: Fast and brutal workout. My lower back was feeling a bit tweaked this morning (ie: still really tired from last weeks back killing workouts) so I decided to ease into squats today and really emphasize going deep in my wide stance. Squats felt pretty good overall. Was not sure my back would be ready for some heavy SLDL's but once I got going with them everything felt solid. __________________ 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

08-02-2005, 08:14 PM	#166
spytech Getting Stronger Join Date: May 2005 Posts: 1,472 Recipes: 0 Rep Power: 36	8/2/05: B3-Chest, Shoulders, Triceps Incline BB: 225x10, 255x1, 275x8, 275x7, 275x6 (LT: na) Incline DB: 130x4, 120x5, 120x5 (LT: 130x4) Incline DB Flyes: 80x10 (LT: 80x8) Smith Machine Behind the Head Shoulder Press: 210x9-4-3 (LT:205x17RP) Palm-Up Front Laterals: 60x9 (LT: 60x8) Pushdowns: 224x11-4-3 (LT: 224x17RP) Overhead EZ Extensions: 115x12, 135x8, 135x7 (LT: na) Single Rev. Pulldowns: 84x6 dropset to 72x4 (LT: na) + extreme stretching Comments: Legs really sore so I switched my chest workout to today so I can do deadlifts fresh on Thursday. Tried incline barbell for the first time in over 6 months - still hurts my left shoulder. Order was all messed up on my exercises today since the smith machine was in use for a long time, so I had most of my stuff done by the time I got to incline db - made them into a huge challenge. Everything felt good overall. Rotated in a few new 'old' exercises that I have not done in over 6 months each for some fresh secondary movements. __________________ 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