Spytech's INTENSE workout journal - Page 63

**spytech** · 08-21-2008, 08:45 PM

8/21 - Row ME

Pretty great workout. Both strength and endurance was very good today.

Warmups:
Chins
Pulldowns
Hypers

BB Rows (shoulder width, overhand grip):
135×12
225×5
315×5
355×3
395×3
225×15

Closer CG Pulldowns:
293×5x3 (PR)
288×5x2

Wide-grip Seated Cable Rows:
281×5 (PR)
288×5 (PR)
300×5x3 (PR)

Rear Delt Flye Machine:
80×15
90×15
100×15

Standing DB Hammer Curls (both arms at once):
60×8
70×8
80×8
90×8
70×8

Single-arm Cable Curls:
80×12x3

+ stretching

**spytech** · 08-21-2008, 08:53 PM

8/21 - Running

Great run today. Despite both hamstrings being pretty fatigued, I mantained a decent pace and never got too winded. Two of my intervals went 30-seconds over because I wasn’t paying attention. I did some backwards-jogging during some of my walking intervals, and that felt really good.

Week 2 - Workout 2:
2 min. brisk warmup walk
20 min. of intervals - 90-120s running, 90-120s. walking/backpeddaling
5 min. brisk cooldown walk/backwards jog

Total Distance: 2 miles

+ stretching

**spytech** · 08-22-2008, 08:30 PM

8/22 - Squat ME

Good squatting today. They were fast and strong, and I nailed a nice 3rm PR. I think speed work and jump squats are more fatiguing than the heavy squats are - I am totally fried. I taped the 475×3 PR and my speed work, and will post a link to that later when I get the time.

Warmups:
Squats
Leg Extensions
Leg Curls
Hypers

ATG Squats:
135x12
225x5
315x5
375x5
425x3
475x3 (PR)

DE ATG Squats:
275x2x6

ATG Jump Squats:
115x5x5 (PR)

+ stretching

**spytech** · 08-22-2008, 11:51 PM

**spytech** · 08-23-2008, 06:39 PM

8/23 - Running

Great run. I’m not getting shin splints any longer, so that is a definite plus. I decided to run to the end of the loop I run for my last interval, so it ended up being a 5 minute interval instead of 90 seconds, and it was pretty easy.

Week 2 - Workout 3:
2 min. brisk warmup walk
17.5 min. of intervals - 90s running, 120s. walking
5 min. jog
5.5 min. brisk cooldown walk

Total Distance: 2.3 miles

+ stretching

**spytech** · 08-25-2008, 08:05 PM

8/25 - Running

Good run. Calves are really sore, but they didn’t bother me too much. This week’s workouts finally make the change from time intervals to distance intervals, which allows me to just get out there and run instead of worrying about the time.

Week 3 - Workout 1:
2 min. brisk warmup walk
Repeat the following 2x:
- Jog 300 yards
- Walk 300 yards
- Jog 600 yards
- Walk 300 yards
5 min. brisk cooldown walk

Total Distance: 2.1 miles

+ stretching

**spytech** · 08-26-2008, 02:10 AM

8/25 - Bench ME

This workout was decent, but nothing spectacular. I am very tired due to not sleeping well the last few nights (allergies are acting up). Anyways, bench was pretty tough tonight. The triple at 300 was a grinder, and everything felt very heavy. My speed work was very fast, but that also felt very heavy. I did not push close grips too hard - just focused on keeping my elbows tucked and hammering the tris.

Warmups:
Bench
CG Bench
OH Extensions
Cuban Rotations
OH Presses

Bench Press:
135x12x2
185x3
225x3
270x3
285x3
300x3
270x3

DE Bench Press:
200x3x10

CG Decline Bench:
245x5x5

Incline DB Press:
100x17
110x8
90x15

Tate Press:
50x8
60x8x2

Dips:
bwx30

+ stretching + power yoga (30min)

**spytech** · 08-28-2008, 04:46 AM

8/27 - Deadlift ME

Great workout tonight. The target for deads tonight was triples with 70%, 80%, and 90%. I ended up getting 5 with 90% and could have done more, but I didn’t want to push the glute/ham too much. It did not cramp up for the 620×5, but it did cramp up a bit on the 550×3 pull, so I was wary and started the 620 set slow. Very happy with that PR, though. The cramping returned during sumo SLDLs so I switched to conventional RDLs after two sets. Power cleans are getting pretty fast and explosive. I taped the 620×5 and first set of sumo SLDLs, which I will post later.

Warmups:
Leg extensions
Leg curls
Hypers
Lunges

Deadlift:
245x5
335x3
480x3
550x3
620x5 (PR)

Sumo SLDL:
335x10x2

Conventional RDL:
335x15x2

Power Cleans:
165x3x10

Lying Leg Curls:
75x15
100x15x2

+ stretching + power yoga (30min)

**spytech** · 08-28-2008, 06:26 AM

**spytech** · 08-28-2008, 11:56 PM

8/28 - Row ME

After a stressful morning/afternoon, I finally got to the gym well later than I usually go. Despite the stressors, though, I had a very nice workout. Rows felt good, and hammer chins were more of a challenge than I expected. I have not done weighted chins in a long time and I think its time I start hitting them regularly instead of so many pulldown variants.

Wide-grip BB Rows:
135x12
225x3
290x3
330x3
370x6 (PR)
225x10

Hammer Chins:
+45x5
+55x5
+65x5
+75x5
+85x5
bw x20

High-speed Wide-grip Lat Pushdowns:
168x3x9
168x6

BB Curls (various grips):
130x8x4

+ stretching + abs (5 sets hanging knee/leg raises)

**spytech** · 08-29-2008, 12:08 AM

8/28 - Running

Sore legs, but good run.

Week 3 - Workout 2:
2 min. brisk warmup walk
Repeat the following 2x:
- Jog 300 yards
- Walk 300 yards
- Jog 600 yards
- Walk 300 yards
5 min. brisk cooldown walk

Total Distance: 2.1 miles

+ stretching

**spytech** · 08-29-2008, 10:46 PM

8/29 - Squat ME

Nice squatting today. I modified my chucks by taking an old set of insoles that matched the same shape of the chuck’s insoles and cut them in half and inserted them under the chuck’s insoles so I could add about 1/4″ of padding to the heel. I wasn’t sure if they would help me get deeper, but they sure did. I kept hitting the safety bars, which were set at the same height I always put them at. I moved them down to the next hole (about 1.5″ lower) and I ended up grazing them a few times. I would say with the shoe mod I was getting around 3″ lower, and I felt more comfortable in the hole. I was feeling lazy towards loading up the leg press, so I did my first 3 sets with one leg, then did my last couple going super deep, bottoming out the machine, with nice slow reps. I think these worked my quads better than the really heavy normal-rom sets do.

Warmups:
Squats
Leg Extensions
Leg Curls
Hypers
Good Mornings

ATG Squats:
135×12
225×3
315×3
400×3
450×3
350×3 (paused reps)

DE ATG Squats:
225×2x9
225×6

Single-Leg Leg Press:
200×5
290×5
380×5 (PR)

Deep Leg Press (max machine rom, feet together, low stance):
470×10
560×15 (PR)

+ stretching

**spytech** · 08-30-2008, 09:38 PM

8/30 - Running

Three weeks down…

Week 3 - Workout 3:
2 min. brisk warmup walk
Repeat the following 2x:
- Jog 300 yards
- Walk 300 yards
- Jog 600 yards
- Walk 300 yards
5 min. brisk cooldown walk

+ stretching

**spytech** · 08-31-2008, 06:47 PM

8/31 - Bench Deload

Nice quick deload workout. Allergies are still making me sleep like crap, so I think a good nap is in order.

Bench Press (paused):
135x10
155x10
200x5
215x5
235x5
215x5

Decline CG Bench:
185x5x4
185x10

Pec Flye Machine:
170x12x4

Dips (no lean):
bw x20x4

L-Laterals:
30x20x4

Seated Cable Pushdowns:
100x15x3

+ stretching

**spytech** · 09-01-2008, 08:15 PM

9/1 - Running

This run was brutal. Too hot (91degrees, 58% humidity), and too windy. I completed the workout as directed, but it was killer. No more running in the heat. I might possibly search for a flat route to run on. I hate hills.

Week 4 - Workout 1:
2 min. brisk warmup walk
1/4 mile jog
1/8 mile walk
1/2 mile jog
1/4 mile walk
1/4 mile jog
1/8 mile walk
1/2 mile

08-21-2008, 08:45 PM	#1861
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 8/21 - Row ME Pretty great workout. Both strength and endurance was very good today. Warmups: Chins Pulldowns Hypers BB Rows (shoulder width, overhand grip): 135×12 225×5 315×5 355×3 395×3 225×15 Closer CG Pulldowns: 293×5x3 (PR) 288×5x2 Wide-grip Seated Cable Rows: 281×5 (PR) 288×5 (PR) 300×5x3 (PR) Rear Delt Flye Machine: 80×15 90×15 100×15 Standing DB Hammer Curls (both arms at once): 60×8 70×8 80×8 90×8 70×8 Single-arm Cable Curls: 80×12x3 + 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

08-21-2008, 08:53 PM	#1862
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 8/21 - Running Great run today. Despite both hamstrings being pretty fatigued, I mantained a decent pace and never got too winded. Two of my intervals went 30-seconds over because I wasn’t paying attention. I did some backwards-jogging during some of my walking intervals, and that felt really good. Week 2 - Workout 2: 2 min. brisk warmup walk 20 min. of intervals - 90-120s running, 90-120s. walking/backpeddaling 5 min. brisk cooldown walk/backwards jog Total Distance: 2 miles + 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

08-22-2008, 08:30 PM	#1863
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 8/22 - Squat ME Good squatting today. They were fast and strong, and I nailed a nice 3rm PR. I think speed work and jump squats are more fatiguing than the heavy squats are - I am totally fried. I taped the 475×3 PR and my speed work, and will post a link to that later when I get the time. Warmups: Squats Leg Extensions Leg Curls Hypers ATG Squats: 135x12 225x5 315x5 375x5 425x3 475x3 (PR) DE ATG Squats: 275x2x6 ATG Jump Squats: 115x5x5 (PR) + 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

08-22-2008, 11:51 PM	#1864
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout 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

08-23-2008, 06:39 PM	#1865
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 8/23 - Running Great run. I’m not getting shin splints any longer, so that is a definite plus. I decided to run to the end of the loop I run for my last interval, so it ended up being a 5 minute interval instead of 90 seconds, and it was pretty easy. Week 2 - Workout 3: 2 min. brisk warmup walk 17.5 min. of intervals - 90s running, 120s. walking 5 min. jog 5.5 min. brisk cooldown walk Total Distance: 2.3 miles + 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

08-25-2008, 08:05 PM	#1866
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 8/25 - Running Good run. Calves are really sore, but they didn’t bother me too much. This week’s workouts finally make the change from time intervals to distance intervals, which allows me to just get out there and run instead of worrying about the time. Week 3 - Workout 1: 2 min. brisk warmup walk Repeat the following 2x: - Jog 300 yards - Walk 300 yards - Jog 600 yards - Walk 300 yards 5 min. brisk cooldown walk Total Distance: 2.1 miles + 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

08-26-2008, 02:10 AM	#1867
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 8/25 - Bench ME This workout was decent, but nothing spectacular. I am very tired due to not sleeping well the last few nights (allergies are acting up). Anyways, bench was pretty tough tonight. The triple at 300 was a grinder, and everything felt very heavy. My speed work was very fast, but that also felt very heavy. I did not push close grips too hard - just focused on keeping my elbows tucked and hammering the tris. Warmups: Bench CG Bench OH Extensions Cuban Rotations OH Presses Bench Press: 135x12x2 185x3 225x3 270x3 285x3 300x3 270x3 DE Bench Press: 200x3x10 CG Decline Bench: 245x5x5 Incline DB Press: 100x17 110x8 90x15 Tate Press: 50x8 60x8x2 Dips: bwx30 + stretching + power yoga (30min) __________________ 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

08-28-2008, 04:46 AM	#1868
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 8/27 - Deadlift ME Great workout tonight. The target for deads tonight was triples with 70%, 80%, and 90%. I ended up getting 5 with 90% and could have done more, but I didn’t want to push the glute/ham too much. It did not cramp up for the 620×5, but it did cramp up a bit on the 550×3 pull, so I was wary and started the 620 set slow. Very happy with that PR, though. The cramping returned during sumo SLDLs so I switched to conventional RDLs after two sets. Power cleans are getting pretty fast and explosive. I taped the 620×5 and first set of sumo SLDLs, which I will post later. Warmups: Leg extensions Leg curls Hypers Lunges Deadlift: 245x5 335x3 480x3 550x3 620x5 (PR) Sumo SLDL: 335x10x2 Conventional RDL: 335x15x2 Power Cleans: 165x3x10 Lying Leg Curls: 75x15 100x15x2 + stretching + power yoga (30min) __________________ 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

08-28-2008, 06:26 AM	#1869
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout 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

08-28-2008, 11:56 PM	#1870
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 8/28 - Row ME After a stressful morning/afternoon, I finally got to the gym well later than I usually go. Despite the stressors, though, I had a very nice workout. Rows felt good, and hammer chins were more of a challenge than I expected. I have not done weighted chins in a long time and I think its time I start hitting them regularly instead of so many pulldown variants. Wide-grip BB Rows: 135x12 225x3 290x3 330x3 370x6 (PR) 225x10 Hammer Chins: +45x5 +55x5 +65x5 +75x5 +85x5 bw x20 High-speed Wide-grip Lat Pushdowns: 168x3x9 168x6 BB Curls (various grips): 130x8x4 + stretching + abs (5 sets hanging knee/leg raises) __________________ 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

08-29-2008, 12:08 AM	#1871
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 8/28 - Running Sore legs, but good run. Week 3 - Workout 2: 2 min. brisk warmup walk Repeat the following 2x: - Jog 300 yards - Walk 300 yards - Jog 600 yards - Walk 300 yards 5 min. brisk cooldown walk Total Distance: 2.1 miles + 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

08-29-2008, 10:46 PM	#1872
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 8/29 - Squat ME Nice squatting today. I modified my chucks by taking an old set of insoles that matched the same shape of the chuck’s insoles and cut them in half and inserted them under the chuck’s insoles so I could add about 1/4″ of padding to the heel. I wasn’t sure if they would help me get deeper, but they sure did. I kept hitting the safety bars, which were set at the same height I always put them at. I moved them down to the next hole (about 1.5″ lower) and I ended up grazing them a few times. I would say with the shoe mod I was getting around 3″ lower, and I felt more comfortable in the hole. I was feeling lazy towards loading up the leg press, so I did my first 3 sets with one leg, then did my last couple going super deep, bottoming out the machine, with nice slow reps. I think these worked my quads better than the really heavy normal-rom sets do. Warmups: Squats Leg Extensions Leg Curls Hypers Good Mornings ATG Squats: 135×12 225×3 315×3 400×3 450×3 350×3 (paused reps) DE ATG Squats: 225×2x9 225×6 Single-Leg Leg Press: 200×5 290×5 380×5 (PR) Deep Leg Press (max machine rom, feet together, low stance): 470×10 560×15 (PR) + 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

08-30-2008, 09:38 PM	#1873
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 8/30 - Running Three weeks down… Week 3 - Workout 3: 2 min. brisk warmup walk Repeat the following 2x: - Jog 300 yards - Walk 300 yards - Jog 600 yards - Walk 300 yards 5 min. brisk cooldown walk + 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

08-31-2008, 06:47 PM	#1874
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	Re: Spytech's INTENSE workout journal 8/31 - Bench Deload Nice quick deload workout. Allergies are still making me sleep like crap, so I think a good nap is in order. Bench Press (paused): 135x10 155x10 200x5 215x5 235x5 215x5 Decline CG Bench: 185x5x4 185x10 Pec Flye Machine: 170x12x4 Dips (no lean): bw x20x4 L-Laterals: 30x20x4 Seated Cable Pushdowns: 100x15x3 + 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