Spytech's INTENSE workout journal - Page 7

**spytech** · 08-07-2005, 07:21 AM

Posted my new workout routine in all its gory details in the TRAINING forum:
Spytech's Hybrid Strength Hypertrophy Training

**spytech** · 08-08-2005, 09:00 PM

8/8/05: Back, Biceps, Forearms - DELOAD WORKOUT

Deadlifts: 365x4, x6
BB Rows: 185x6x2
CG Pulldowns: 156x6x2
Hammer Chins: +35x6x2
Seated Rows: 168x6x2
Shrugs: 365x6x2

EZ Curls: 95x6x2
DB Hammers: 60x6x2
Cable Curls: 108x6

Total Time: approx 20 minutes

Deadlifts for Fun: 405x1, 450x1, 485x6

Comments: First workout of the new routine. Nice and easy deload workout. No rests, supersetted everything. After that I decided I wanted to find out what weight I need to use for 4-6 rep deadlifts next week, which led to my best 'for reps' deadlift set to-date.

Flowsybaby · 08-08-2005, 09:42 PM

Nice lifts man. Keep up the strong work.

**spytech** · 08-08-2005, 10:55 PM

Quote:

Originally Posted by Flowsybaby

Nice lifts man. Keep up the strong work.

Thanks F

**spytech** · 08-09-2005, 09:25 PM

8/9/05: Legs - DELOAD WORKOUT

Squats: 225x6, 315x4, 315x6, 225x8
Super Low SLDL: 225x6, 225x6
High Stance Leg Press: 740x6, 740x6

Smith Calf: 285x30, 335x10, 335x20
Seated Calf: 135x30, 135x30

+extreme stretching

Comments: Boring workout.

**Sky9** · 08-10-2005, 01:34 AM

Well I just read through your entire log, and what a hell of a reading. Your weights are incredible and your lifting style and gym attitude seem to be in the right spot for mass building. Great work. You give me something to look forward to in my quest for mass. My build is even similar to yours, minus about 15lbs and with a little added fat. But reading your log is a hell of an inspiration to me. Can you give me some more insight into how I might go about looking into DC training?

Master Of Puppets · 08-10-2005, 01:47 AM

www.oldschoolbodybuilding.com
www.intensemuscle.com

I don't do DC, but I'm a member of both those sites.

MOP

**spytech** · 08-10-2005, 01:54 AM

Quote:

Originally Posted by Sky9

Well I just read through your entire log, and what a hell of a reading. Your weights are incredible and your lifting style and gym attitude seem to be in the right spot for mass building. Great work. You give me something to look forward to in my quest for mass. My build is even similar to yours, minus about 15lbs and with a little added fat. But reading your log is a hell of an inspiration to me. Can you give me some more insight into how I might go about looking into DC training?

Thanks Sky9.

You will want to check out mop's link to intensemuscle, as well as doing a google on 'doggcrapp training' - you will find tons of stuff that way.

**spytech** · 08-11-2005, 08:16 PM

8/11/05: Chest, Shoulders, Triceps - DELOAD WORKOUT

Incline DB: 100x6x4
Decline DB 100x6x3

Seated DB: 65x6x2
Side Laterals: 55x6x2
BB Military: 135x6
Rear Laterals: 45x6

Overhead EZ Extensions: 95x6x2
BTB Pushdowns: 204x8x2
Rev CG Bench: 135x8

Total Time: less than 20 minutes

Treadmill: half mile at 10.5mph, walking @3mph until I hit 10minutes.

Comments: Nice and quick workout. I think I am going to reduce incline db by 1 set and put in a set of flyes. Love doing flyes.

**spytech** · 08-12-2005, 08:55 PM

8/12/05: Back, Biceps, Forearms - DELOAD WORKOUT

BB Rows: 185x6x2
CG Pulldowns: 156x6x2
WG Pulldowns: 156x6x2
Hammer Chins: +35x6x2
Seated Rows: 180x6
Shrugs: 225x6x2

Standing DB Curls: 40x6x2
DB Hammers: 60x6x2
Cable Curls: 108x6

+ extreme stretching

Comments: *yawn*. About 500g protein yesterday, feel pretty good today. My left forearm has been sore the last few weeks,mostly from any curl motion with a straight bar, and reverse curls. Going to take it easy on some of those movements for a while.

**spytech** · 08-15-2005, 07:44 PM

8/15/05: Back, Biceps, Forearms - BASELINE WORKOUT

Deadlifts: 495x4,x2 (LT: na)
BB Rows: 315x4x2 (LT: na)
CG Pulldowns: 315x5, 300x6 (LT: na)
Hammer Chins: bw+100x6, x4 (LT: na)
Seated Rows: 312x5 (LT: na)
Shrugs: 455x6x2 (LT: na)

EZ Curls: 145x6, 150x4 (LT: na)
DB Hammers: 120x6x2 (LT: na)
Cable Curls: 204x6 (LT: na)

+ stretching and abs

Total Time: approx 45 minutes

Comments: First workout of the new routine. Glad to be going heavy again. Hard to resist going to failure, but managed to keep all sets a rep or two shy of it. Everything went really well. Lots of strength today - workout went quick. I think I am going to change my rep scheme for deads from 4-6 like everything else to sets of 3. I do not want my form to start going to shit because of fatigue from high reps.

**spytech** · 08-16-2005, 07:18 PM

8/16/05: Legs - BASELINE WORKOUT

Close Stance Squats: 365x4, 375x4, 375x4 (LT: na)
Super Low SLDL: 315x6, 335x6 (static pauses at the bottom of each rep for 2-3 seconds) (LT: na)
High Stance Leg Press: 1190x4, 1190x4 (LT: na)

Smith Calf: 375x8 (10 sec negs), 465x6, 515x6 (LT: na)
Seated Calf: 225x4 (5 sec negs), 270x4, 260x6 (LT: na)

+extreme stretching

Comments: Killer leg workout. Lower back was/is very stiff/sore from yesterday's back workout. Doing close stance squats make me feel really 'odd', after being used to doing craploads more weight with a wider stance, but these really hammered the quads like nothing else. Went lighter on SLDL's due to the lower back soreness, so I threw in some nice static pauses at the bottom of each rep - really stretched those hamstrings out - hammered them hard. Calf work felt realy good.

**Sky9** · 08-18-2005, 01:13 AM

How close do you put you legs when doing close stance squats, shoulder width??

Ghosting · 08-18-2005, 01:22 AM

Quote:

Originally Posted by spytech

8/16/05: Legs - BASELINE WORKOUT

Close Stance Squats: 365x4, 375x4, 375x4.

Thats some heavy weight for close stance.

**spytech** · 08-18-2005, 02:12 AM

Quote:

Originally Posted by Sky9

How close do you put you legs when doing close stance squats, shoulder width??

Yeah, shoulder width approximately. My 'regular' stance that I am really comfortable with is about 10" wider on each side from this.

Quote:

Originally Posted by Ghosting

Thats some heavy weight for close stance.

Eh Thanks. It still feels really lame when Ive done 500+ on wide stance squats before :\ Just have to keep reminding myself these squats are not about the weight, but the quad explosion

**spytech** · 08-18-2005, 08:18 PM

8/18/05: Chest, Shoulders, Triceps - BASELINE WORKOUT

Incline DB: 130x4,x6,x6 (LT: na)
Decline DB 140x4,x5,x4 (LT: na)
Flat DB Flyes: 100x6 (LT: na)

Seated DB: 100x6, 110x5 (LT: na)
Side Laterals: 90x6, x4 (LT: na)
Smith Military: 235x5 (LT: na)
Seated Rear Laterals: 65x6 (LT: na)

Overhead EZ Extensions: 135x6, 145x3 (LT: na)
Smith Rev CG Bench: 265x3, 245x4 (LT: na)
Rope Pushdowns: 192x3 (LT: na)
V-bar Pushdowns: 192x6 (LT: na)

Comments: Tough workout. Doing this many db sets for chest in a row was difficult, as I have not done this in months. Chest felt strong, shoulders felt great, triceps were pretty fatigued, but managed to blast them pretty hard.

08-07-2005, 07:21 AM	#181
spytech Getting Stronger Join Date: May 2005 Posts: 1,490 Recipes: 0 Rep Power: 36	Posted my new workout routine in all its gory details in the TRAINING forum: Spytech's Hybrid Strength Hypertrophy Training __________________ 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

08-08-2005, 09:00 PM	#182
spytech Getting Stronger Join Date: May 2005 Posts: 1,490 Recipes: 0 Rep Power: 36	8/8/05: Back, Biceps, Forearms - DELOAD WORKOUT Deadlifts: 365x4, x6 BB Rows: 185x6x2 CG Pulldowns: 156x6x2 Hammer Chins: +35x6x2 Seated Rows: 168x6x2 Shrugs: 365x6x2 EZ Curls: 95x6x2 DB Hammers: 60x6x2 Cable Curls: 108x6 Total Time: approx 20 minutes Deadlifts for Fun: 405x1, 450x1, 485x6 Comments: First workout of the new routine. Nice and easy deload workout. No rests, supersetted everything. After that I decided I wanted to find out what weight I need to use for 4-6 rep deadlifts next week, which led to my best 'for reps' deadlift set to-date. __________________ 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

08-09-2005, 09:25 PM	#185
spytech Getting Stronger Join Date: May 2005 Posts: 1,490 Recipes: 0 Rep Power: 36	8/9/05: Legs - DELOAD WORKOUT Squats: 225x6, 315x4, 315x6, 225x8 Super Low SLDL: 225x6, 225x6 High Stance Leg Press: 740x6, 740x6 Smith Calf: 285x30, 335x10, 335x20 Seated Calf: 135x30, 135x30 +extreme stretching Comments: Boring 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

08-10-2005, 01:47 AM	#187
Master Of Puppets Registered User Join Date: Apr 2005 Posts: 2,014 Recipes: 0 Rep Power: 47	Top DC sites. (I think) www.oldschoolbodybuilding.com www.intensemuscle.com I don't do DC, but I'm a member of both those sites. MOP __________________

08-11-2005, 08:16 PM	#189
spytech Getting Stronger Join Date: May 2005 Posts: 1,490 Recipes: 0 Rep Power: 36	8/11/05: Chest, Shoulders, Triceps - DELOAD WORKOUT Incline DB: 100x6x4 Decline DB 100x6x3 Seated DB: 65x6x2 Side Laterals: 55x6x2 BB Military: 135x6 Rear Laterals: 45x6 Overhead EZ Extensions: 95x6x2 BTB Pushdowns: 204x8x2 Rev CG Bench: 135x8 Total Time: less than 20 minutes Treadmill: half mile at 10.5mph, walking @3mph until I hit 10minutes. Comments: Nice and quick workout. I think I am going to reduce incline db by 1 set and put in a set of flyes. Love doing flyes. __________________ 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

08-08-2005, 09:42 PM	#183
Flowsybaby Pro Stature Join Date: Apr 2005 Posts: 579 Recipes: 0 Rep Power: 9	Nice lifts man. Keep up the strong work.

08-12-2005, 08:55 PM	#190
spytech Getting Stronger Join Date: May 2005 Posts: 1,490 Recipes: 0 Rep Power: 36	8/12/05: Back, Biceps, Forearms - DELOAD WORKOUT BB Rows: 185x6x2 CG Pulldowns: 156x6x2 WG Pulldowns: 156x6x2 Hammer Chins: +35x6x2 Seated Rows: 180x6 Shrugs: 225x6x2 Standing DB Curls: 40x6x2 DB Hammers: 60x6x2 Cable Curls: 108x6 + extreme stretching Comments: yawn. About 500g protein yesterday, feel pretty good today. My left forearm has been sore the last few weeks,mostly from any curl motion with a straight bar, and reverse curls. Going to take it easy on some of those movements 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

08-15-2005, 07:44 PM	#191
spytech Getting Stronger Join Date: May 2005 Posts: 1,490 Recipes: 0 Rep Power: 36	8/15/05: Back, Biceps, Forearms - BASELINE WORKOUT Deadlifts: 495x4,x2 (LT: na) BB Rows: 315x4x2 (LT: na) CG Pulldowns: 315x5, 300x6 (LT: na) Hammer Chins: bw+100x6, x4 (LT: na) Seated Rows: 312x5 (LT: na) Shrugs: 455x6x2 (LT: na) EZ Curls: 145x6, 150x4 (LT: na) DB Hammers: 120x6x2 (LT: na) Cable Curls: 204x6 (LT: na) + stretching and abs Total Time: approx 45 minutes Comments: First workout of the new routine. Glad to be going heavy again. Hard to resist going to failure, but managed to keep all sets a rep or two shy of it. Everything went really well. Lots of strength today - workout went quick. I think I am going to change my rep scheme for deads from 4-6 like everything else to sets of 3. I do not want my form to start going to shit because of fatigue from high 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

08-16-2005, 07:18 PM	#192
spytech Getting Stronger Join Date: May 2005 Posts: 1,490 Recipes: 0 Rep Power: 36	8/16/05: Legs - BASELINE WORKOUT Close Stance Squats: 365x4, 375x4, 375x4 (LT: na) Super Low SLDL: 315x6, 335x6 (static pauses at the bottom of each rep for 2-3 seconds) (LT: na) High Stance Leg Press: 1190x4, 1190x4 (LT: na) Smith Calf: 375x8 (10 sec negs), 465x6, 515x6 (LT: na) Seated Calf: 225x4 (5 sec negs), 270x4, 260x6 (LT: na) +extreme stretching Comments: Killer leg workout. Lower back was/is very stiff/sore from yesterday's back workout. Doing close stance squats make me feel really 'odd', after being used to doing craploads more weight with a wider stance, but these really hammered the quads like nothing else. Went lighter on SLDL's due to the lower back soreness, so I threw in some nice static pauses at the bottom of each rep - really stretched those hamstrings out - hammered them hard. Calf work felt realy good. __________________ 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

08-18-2005, 01:13 AM	#193
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