Spytech's INTENSE workout journal - Page 76

**spytech** · 03-19-2010, 09:42 PM

3/19 - Seated Overhead Press 3’s

Tiring workout. I decided to start doing 3-5-1 for seated overhead presses now that I have a good 1rm to base it off of. Starts out real easy, which is fine. Cruised through today’s presses with ease. I haven’t done bb rows in around 6 months due to the shoulder stuff so I decided to give them a whirl today. Not too bad - no pains or discomfort anywhere. I am glad to be able to get these back in the routine again. Did a bunch of chins, some rear delt work, and curls. Finished off the workout with some time on the dreadmill.

Seated Overhead Press:
95×12
115×12
135×12
175×3
200×3
225×6

BB Rows:
225×12
275×12
315×6
365×6
315×6x3
225×15

Rear Lateral Machine:
30×12
50×12
70×12
90×12
110×12
130×12

CG BB Curls:
95×12
115×12
135×12 (PR)
135×10
115×12
95×12

Hammer Chins:
bw x12×4
bw x15

Seated DB Curls (palms supinated):
30×12x2
40×8x2
40×10

Dreadmill:
30 minutes @ 3.5-4.5mph

+ stretching

**spytech** · 03-23-2010, 03:16 AM

3/22 - Deadlift ME

Solid workout. I wanted to go heavier on deads, but I felt some instability/bad tension in my left groin/adductor as I was getting heavier in weight so I made the 605 triple my top set rather than risk injury going for something heavier. After doing one last back-off set on sumo deads I switched to conventional and did a handful of singles. I don’t pull conventional that often (ie: 2-3x/year) so I want to start making them an accessory mainstay on my deadlift days to help my lower back strength a bit. After pulls I did some abs and went to yoga.

Deadlift (reps deloaded):
245x12
335x5
425x3
515x1
605x3
515x5

Conventional Deadlift:
425x3
445x1
465x1
485x1
505x1
525x1

Standing Cable Ab Crunches w/ Ab Strap (hard tower):
144x8
156x8x7

+ stretching + yoga (50min)

**spytech** · 03-25-2010, 04:34 AM

3/24 - Bench 5’s

Another good bench day. Shoulder is feeling strong and holding up well. I was able to do inclines for the first time in over a year without any pain or discomfort - I will start increasing weight on these slowly.

Bench Press:
135×12
155×12
185×5
225×5
275×5x4
275×8
245×10 (paused)
245×8 (paused)
225×10x2 (paused)

Decline Bench Press:
225×8x3

Incline Bench Press:
135×12x5

Shrugs:
225×12
315×12
405×12
495×12
585×12x2
405×12

Single-arm Kneeling Cable Pulldowns:
150×12x3

Rope Pushdowns:
100×12x3

+ stretching + yoga (75min)

**spytech** · 03-27-2010, 02:38 AM

3/26 - Squat 5’s

This workout was hard to ‘get into’. Regardless I smoked my top set for squats with plenty left in the tank, got some good light volume in on fronts, and finished with some core work.

ATG Squat:
135×12
225×12
315×3
340×5
390×5
445×8 (PR)

ATG Front Squats:
225×5x4
225×10

Straight-leg Situps w/ BB Held @ Lockout:
+135×5x5

Dreadmill:
21 minutes @ 4-5mph

+ stretching

**spytech** · 03-30-2010, 02:51 AM

3/29 - Seated Overhead Press 5’s

Shoulders felt strong tonight! Smoked the top set for an easy 12 then did a few light standing sets. Toasted my back with some good rowage and rear laterals, and finished with some curls.

Seated Overhead Press:
95x12
115x12
135x12
165x5
190x5
215x12 (PR)

Standing Military Press:
135x20x2

Seated Cable Row:
312x12
357x12
402x6
357x6
312x12

DB Row:
150x12x2

DB Rear Laterals:
60x12
70x12
80x12

Seated DB Curls:
50x8
60x8
70x8
80x6x2

Strict Preacher Curls:
95x8
105x8x2

Flat DB Press:
80x20

+ stretching + yoga (60min)

**spytech** · 04-01-2010, 03:39 AM

3/31 - Deadlift ME

Solid workout tonight. As per the norm, on my ‘every other deadlift session’ weeks I do a rack pull variant. Tonight I decided to do 18″ deadlifts. I hate these things as it puts the bar at the worst possible starting point for me. No leverage, feels extremely uncomfortable, etc. Anyways they ended up feeling pretty good, and I did better than I thought I would. After deads I did a bunch of GMs - started out strict and ended with a few ‘regular’ sets. Core work was really challenging - I used the lat pulldown for the standing crunches, and without any back support it made things quite a bit tougher.

18″ Deadlifts (reps deloaded):
135×12
225×12
315×12
405×5
495×3
585×1
635×3
675×1 (PR)
585×5
495×5
405×5

Strict GMs:
135×12
185×4
225×4
255×4 (PR)

GMs:
275×5x2

Standing Cable Crunches w/ Ab Strap:
48×12
84×4
120×4
144×4x3 (PR)
132×4x4
120×10

Stationary Bike:
3 miles in 12min

+ stretching + yoga (75min)

**spytech** · 04-02-2010, 10:55 PM

4/2 - Bench ME

Very nice benching session today! Lots of positives in this workout. If things keep up like this I might actually start to like benching. My setup is feeling pretty comfortable, and I feel stronger and more stable as I go through each bench session. This was the heaviest I’ve gone on bench since last May due to my shoulder issues, and this was the first time I did 2 plates on incline bench since last July. I am very encouraged by how everything felt today. 315 felt like nothing the first few singles, but my setup started to fatigue quickly, as it is just not used to supporting that much weight for multiple sets. I still managed a triple for my 5th set, and probably had another rep or two in me. I think if I went for reps fresh a 6-8 repper wouldn’t be out of the question. After working with 315 I went down to 265-275 and did some paused sets - very intense, but still very strong. Declines felt good, but I was pretty spent at this point. Moving onto inclines I decided to just keep going up in 20lb increments until either sets of 10 started to get hard, or I felt any discomfort in my shoulder. I worked up to 225×12, which was very easy (incline always has been stronger than flat bench for me) and I decided to just stop there. I don’t want to push things too much, too fast. Very happy with how my shoulder is feeling. I finished off the heavy stuff with rows. My lower back is totally fried from pulling on Wednesday, and arching on bench doesn’t help things either. I was pleasantly surprised that I still worked up to 4 plates, albeit with some nice body english to make up for my lower back fatigue. After rows I did some quick chins, and tried 2 sets of dips. I’ve been very hesitant to try these due to my shoulder and tricep issues, but they felt good today. Two sets was enough though…don’t want to stress my tricep too much.

Bench Press:
135×12
155×12
185×5
225×3
275×1
295×1
315×1
315×1
315×1
315×1
315×3
265×5 (all reps paused)
275×5 (all reps paused)
275×4 (all reps paused)
245×10
225×10

Decline Bench Press:
225×4
275×4
275×4
275×4
275×4

Incline Bench Press:
135×10
155×10
175×10
195×10
225×12
135×12

BB Rows:
225×4
315×4
335×4
335×4
335×4
405×4

Dips:
bw x12
bw x12

Chins (various grips):
bw x12
bw x12
bw x12

+ stretching

**spytech** · 04-06-2010, 02:37 AM

4/5 - Squat ME

Great workout tonight. My lower back is pretty fried from last week’s rack pulls, good mornings, and rowing, and I really felt it during squats today. Normally I feel rock solid throughout every rep regardless of weight on the bar, but tonight I was pretty wobbly. I worked through my 3 target weights as per the 5/3/1 plan and went for a PR, as I have been doing the last few months. Nailed the first rep @ 555 for the PR, but on the second rep my back had enough and I lost it forward halfway up. If my back was 100% I would have had it - leg strength was there. Still very pleased! Finished squats with 3 sets @ 405 going extra deep and pausing a bit. After ATG squats I switched to ATG front squats and went after singles. Worked up to a PR effot of 365. Not too bad, but I was done by this point. Finished off with some strong core work.

ATG Squat:
135x12
225x12
315x5
390x1
445x1
495x1
555x1 (PR)
405x3x2
405x5

ATG Front Squat:
225x3
275x1
315x1
345x1
365x1 (PR)
315x3
225x5

Decline Situp w/ Weight held out behind head:
+10x5
+15x5
+20x5
+35x5
+45x5 (PR)

Decline Twist Situps
bw x20x2

+ stretching

**spytech** · 04-08-2010, 03:35 AM

4/7 - Seated Overhead Press 5/3/1

Holy hell are my legs sore. Ridiculous. Legs aside, tonight’s workout was pretty exhausting. Hit all the targets for the seated overhead press 5/3/1, and did a few extra reps after the 240 single. Did a few easy standing military press sets, then went on to chins. I was curious if I could still bang out a set of 50 straight on hammer chins so I gave that a whirl - not bad. My arms and lats were toast after that. Curls were next to impossible, so I stayed light. Did some db jerks as well to finish things off.

Seated Overhead Press:
95x12
115x12
135x5
190x5
215x3
240x6 (PR)

Standing Military Press:
135x12
185x12
155x20 (PR)

Hammer Chins:
bw x12
bw x50
bw x12

Close-grip Chins:
bw x12
bw x15

DB Curls:
60x12

Wide-grip BB Curls:
95x12x4

Close-grip BB Curls:
95x12x2

DB Jerks:
100x2
120x2
130x2
100x20 (PR)

+ stretching + yoga (75min)

**spytech** · 04-10-2010, 12:56 AM

4/9 - Deadlift ME

My legs are still very sore. Back is getting better, but it still feels fatigued. Anyways, whining aside, I was planning on doing 18″ deadlifts in a sumo stance to ‘take it easy’ a bit, however I changed my mind on the way to the gym and decided to do pulls with the weight lifted 2.5″ (plates sitting on 100’s). I felt this was a decent compromise that would let me work hard, but woudln’t tax my legs and back as much. Goal for the day was anything over 600 since my legs felt like crap. 585 felt decent, but slow, so I went for 675. Very tough single. Rested a bit and doubled it - felt stronger this set than the first one. No complaints there. Worked my way back down, doubling 585, then did a 10 repper with 495. On the 585 and 495 sets I completely let go of the bar each rep and reset before pulling again. I liked how this felt. Afterwards I did some heavy hamstring curls and some abs. Next week is a much needed deload.

Elevated Deadlifts (weights raised 2.5″):
225x12
315x5
405x1
495x1
585x1
675x1
675x2
585x2
495x10

Lying Hamstring Curls:
150x5
160x5x4

Leg Raises:
bw x12x3

Standing Cable Adduction:
100x12
120x12
150x12
120x12x2

+ stretching

**spytech** · 04-15-2010, 03:42 AM

4/14 - Deload

Very quick and easy deload workout. Curls and some back work.

DB Curls:
50x12x2

BB Curls:
95x12x4

Reverse BB Curls:
65x12
85x12x2

DB Hammer Curls:
100x12x2

Overhead Cable Curls:
60x12x3

Cable Pushdowns:
150x12x4

Single Arm Kneeling Lat Pulldown:
150x12x2

Pullups:
bw x12x3

+ stretching + yoga (75min)

**spytech** · 04-20-2010, 02:15 AM

4/19 - Bench 3’s

Man, it felt good to get back in the gym. This was a killer bench session for me. Flat bench kept feeling stronger after each. I am trying to push assistance work with more intensity, so went heavier than I have been on decline - weights moved quick. I was pretty toasted after declines but gave inclines a run anyways. Slowly adding weight and intensity to the movement, while monitoring how my shoulder feels. 245 did not create any unwanted sensations in my shoulder so I’m clear to go heavier next week. Finished off with some heavy shoulder width pulldowns (these really stretch the injury site in my shoulder so I have to be careful), and yoga.

Bench Press:
135x12
155x12
185x5
225x3
280x3
300x3
300x3
300x5
300x5
275x10
245x12

Decline Bench Press:
225x6
245x4
265x4
285x4
305x5

Incline Bench Press:
135x12
185x3
225x3
245x3
245x6
185x12

Shoulder-width Overhand Pulldowns:
228x6
240x6
252x6
264x6
276x6

+ stretching + yoga (60min)

**spytech** · 04-22-2010, 03:08 AM

4/21 - Squat 3’s

Killer squat workout. My quads are already getting sore. After cruising through atg squats I worked on my front squat form. Despite using light weight my quads and upper back got smoked. Front squat form was at its best tonight - just need more reps to continue getting used to it.

ATG Squat:
135×12
225×12
315×5
375×3
425×3
480×7 (PR)
405×3

ATG Front Squat:
225×3
275×3
275×3
275×3
275×3
275×8

Leg Extensions:
305×20x4

Single-Leg Extensions:
305×6 (PR)
250×10x2

+ stretching + yoga (60min)

**spytech** · 04-24-2010, 02:03 AM

4/23 - Military Press 3’s

I am out of town this weekend so today’s workout had to be done elsewhere. I ended up lifting this morning at a university strength training facility, which was pretty awesome. Tons of fully equipped power racks with platforms, bumper plates for each station, dbs up to 150, lots of Hammer Strength iso machines, chalk, etc. Quite the change of scenery compared to the YMCA I lift at.

I wanted to take advantage of the nice rack and platform setup so I opted for standing military presses instead of the seated variant. I haven’t done these (heavy) in quite a while, and they felt pretty damn good. All strict and I had more in the tank. These stress out my tricep a bit more than the seated overheads (I use a much wider grip on seated overheads) so I didn’t push as hard as I could have, but I was very pleased. After shrugs I did a quick set of ATG squats with 225 on the bar to loosen up my tight quads, then moved onto shrugs. My only gripe about the gym was the design of the plates they use. They are all fatter at the center than the edges, so the max any bar could hold was 675. I would have liked to have gone heavier on shrugs, but 2 sets of 12 at 675 felt great. I did some rows after the shrugs, hit up some curls, then wandered over to the Hammer Strength machines and gave a handful of them a try since we don’t have them at the Y. The GHR was very nice - I’ve never had a chance to use a ‘real one’ before.

Anyways, great workout. Our Y needs one of these racks and platforms.

Standing Military Press:
135x12
155x12
175x3
200x3
225x3
235x1
185x12

ATG Squat:
225x12

Shrugs:
135x12
225x12
315x12
405x12
495x12
585x12
675x12x2 (PR)
495x12

BB Rows:
225x12
315x12
365x6
315x12

DB Curls:
55x6
65x6
70x6
60x6
55x6

Single-arm Hammer Curls:
100x10
130x10

Single-arm DB Preacher Curl:
45x12

BB Curl:
135x6x2

Hammer Strength Lat Pulldown:
90x12
180x12x3

Hammer Strength Military Press:
140x12
180x10
230x8
270x5

GHR:
bw x12x3

Pullups:
bw x12x3

+ stretching

**spytech** · 04-27-2010, 02:51 AM

4/26 - Deadlift ME

Pretty nice deadlift session. My right hamstring is still a bit tight behind my knee, but I felt like getting some pulls logged anyways. Upper back has some soreness from the high volume shrugs Friday, and it certainly affected lockout a bit, but I hit my goal for the day, and then some. Target was 645 - got that for a single, then put 10 more on and doubled 655 with a good pause between reps. Tore callouses on my last triple with 585, but not too serious. After pulls I did some light conventional pulls. Hamstring doesn’t like those as much so I only did 3 quick sets then moved on to some light abs and curls. Finished with hypers.

Deadlifts (reps deloaded):
225x12
315x5
405x3
495x1
585x1
645x1
655x2
585x3
585x3

Conventional Deadlift:
405x3
455x3
505x3

Standing Cable Crunches w/ Ab Strap (hard tower):
108x12
120x12x4

Standing DB Curls:
45x12
60x12

Standing V-bar Cable Curls:
120x12
156x12
204x10
204x8
204x6
204x6

45-deg Hypers:
bw x12x3
+45 x12
+80x12

+ stretching

**spytech** · 04-29-2010, 03:00 AM

4/28 - Bench 5’s

This workout started out feeling like crap, but it ended up being pretty great. Target weight for bench today was 280 and I handled it with ease. Paused the 3rd set of 5 with some long pauses (3-5s on chest per rep), then hit an 8 repper after that. Finished bench with 2 more paused sets at 250 with even longer pauses (5+ seconds per). Moved over to decline and worked up to a still easy triple with 325. Not bad despite all the work beforehand. Inclines still felt good this week so I worked up to 255. Had a rep or two in the tank yet, I think, but 5 reps was good enough tonight. Hit up some pulldowns, did a set of chins (too hard on the torn callous hand though), and finished with some bodyweight dips.

Bench Press:
135×12
155×12
185×5
225×5
250×5
280×5
280×5
280×5 (reps paused)
280×8
250×5 (reps paused)
250×8 (reps paused)

Decline Bench Press:
225×3
275×3
305×3
315×3
325×3

Incline Bench Press:
135×12
185×5
225×5
255×5

Shoulder-width Overhand Cable Pulldowns:
216×5
240×5
250×5
252×5
264×5
276×6

Chins:
bw x15

Dips:
bw x12×3

+ stretching + yoga (60min)

**spytech** · 04-30-2010, 08:44 PM

4/30 - Squat 5’s

Holy hell was it humid at the gym today. Ridiculous. Everything felt heavy as hell on my back; 225 felt the same as 455. Regardless, I ground out the reps needed. Kept volume light on front squats this week, but they felt good despite my back being ‘done’ and using straps. Straps makes fronts quite a bit harder for me as I don’t keep the bar in as tight so my back has to work harder to stay vertical. PR with strap grip. Did some roll-outs and hit the stationary bike for a bit. Good workout overall.

ATG Squat:
135×12
225×12
315×5
345×5
400×5
455×6

Front Squat (with straps):
225×5
275×5
295×5 (PR)

Ab Rollouts:
bw x6×4
bw x10

DB Curls:
55×10
60×10

Cable Curls:
204×6x2

Stationary Bike:
17 minutes of intervals

+ stretching

**spytech** · 05-04-2010, 02:16 AM

5/3 - Military Press 5’s

Killer workout. I’ve switched my 3-5-1 plan for overhead presses from seated to standing since they felt so solid the last oh pressing session. I’m doing these strict without any leg drive. My target tonight was 215×5, but I really wanted 9 reps as that is what Wendler did recently, and he has a killer standing press. Anyways, I got 7 and that was about all I had in me - I am still pleased with that. After strict presses I decided to try push presses. Somehow I have managed to make it this long without ever having done these before. Started over at 135 and ended up hitting 275 for a double, which I am pretty happy with for a first time effort. After presses I did some curls and pulldowns. Felt good to max out the pulldown stack again.

Standing Strict Military Press:
95x12
135x12
165x5
190x5
215x7 (PR)

Push Press:
135x2
185x2
225x1
245x1x2
265x1
265x2
275x2 (PR)

CG Pulldowns (palms facing each other):
216x6
240x6
264x6
288x6
300x6
300x4
216x6
216x8
216x10

Preacher Curls:
95x8
115x6
135x5x3
95x8x3

+ stretching + yoga (50min)

**spytech** · 05-06-2010, 03:08 AM

5/5 - Deadlift ME

Rack deads were shit tonight. After my first 675 single I knew my back wasn’t up to any heavy pulling so I did one more single with it and went back down. After rack pulls I decided to do hang cleans. I’ve never done these before, but you definitely have to be explosive as hell to do these well. After hang cleans I went to power cleans from the floor, which felt pretty good. Finished with some hyperextensions.

Rack Deadlift (bar @ knees):
135×12
225×12
315×5
405×1
495×1
585×1
675×1
675×1
585×3

Hang Cleans:
135×2
155×2
185×2
205×2
225×3 (PR)

Power Cleans:
225×3
225×3
225×3
225×5 (PR)

45-degree Hypers:
+35 x6
+65 x6
+95×6
+95×6
+95×10

+ stretching + yoga (75min)

**spytech** · 05-07-2010, 11:36 PM

5/7 - Bench ME

This workout was NICE. Friday morning workouts are always hard to get started, but once I get going they typically rock. Bench felt nice and strong from the get-go. Target weight for today was some singles with 320. I ended up doing a set of 4 for my first set (probably had one rep left), and then opted to go up 10lbs and try 330. Heaviest I’ve gone since I stopped benching last April, which happened to be the last time I did 330 as well. I got it for a single then, today I doubled it and probably had more left. Went down to 320 again and got it for a triple. Sure feels good to finally get some PRs on bench again. Finished with some paused rep benching (strong) and moved on. I decided to do singles on decline and worked up to a decent 355. Not bad considering what I did before hand. I wanted to stay light on incline, and I did. This was the hardest I’ve pushed my shoulder since the injury and I didn’t want to do something stupid on the movement that poses the greatest threat to my shoulder health atm. After inclines I did some weighted chins for the first time in a long time. Felt good. Threw in some dips and curls and then hit the elliptical for 25 minutes.

Bench Press:
135×12
155×12
185×5
225×5
280×1
300×1
320×4 (PR)
330×2 (PR)
320×3
275×6 (reps paused)
265×10 (reps paused)

Decline Bench Press:
225×1
225×1
275×1
315×1
335×1
355×1

Incline Bench Press:
135×12
155×12
175×12

Hammer Chins:
bw x12
+40×6
+60×6x3
+40×6

Dips:
+40×12x2

Wide-grip Standing Cable Curls:
120×8
144×8
156×8
168×8
180×8

Standing DB Curls:
30×12x2

Standing OH Cable Curls:
60×12x4

Elliptical:
25 minutes - intervals

+ stretching

**spytech** · 05-11-2010, 02:45 AM

5/10 - Squat 5/3/1

Some nice squatting done tonight. Cruised through warmups and my first 2 work sets on ATG squats, then hit 505 for a solid 4 reps. Went for 5 but I ran out of steam in the hole. Dumped it and moved on to front squats. I wanted to see what my true max was so I worked singles up to 370 for a 5lb pr. Decided to push it a bit and went for 385. Got that and decided, what the hell, lets go for 4 plates. It wasn’t the prettiest rep, but I ground it out and got it. Very pleased with that. Lifting fresh, I think I’m definitely in the mid 400’s range on front squats. Finished off with a quick 5 repper with 315, then did some ab-rollouts to finish the session.

ATG Squat:
135x12
225x12
315x5
405x5
455x3
505x4 (PR)

Front Squat:
225x3
315x1
370x1 (PR)
385x1 (PR)
405x1 (PR)
315x5

Ab Roll-outs from Knees:
bw x6x4
bw x15 (PR)

+ stretching + yoga (60min)

**spytech** · 05-13-2010, 02:21 AM

5/12 - Military Press 5/3/1

I’ve been feeling pretty beat up the last month or so, especially in the hips, right glute (piriformis), and lower back. Went to the chiro today and he did a full body tune up that has left me VERY sore and tender in quite a few spots, especially in the glutes/hips. I’ll probably pass on deads Friday and let things recover a bit. Anyways, on to tonight’s workout. Soon as I started getting some weight on the bar with standing militaries I knew things were going to be tough. My upper back still felt fried from front squats Monday - just walking the weights out for presses was tough. I got this cycle’s target of 240, but it was honestly kind of crappy. Considering how crappy my pressing was feeling, I decided to do some heavy push presses. These went well and I ended up raising my PR from 275 to 280, then 285. Nice! After pressing I did some strict wide-grip pulldowns and curls and called it a night.

Standing Military Press:
95×12
115×12
135×12
190×5
215×3
240×1
185×12

Push Press:
240×2
280×2 (PR)
285×1 (PR)

Wide-grip Pulldowns:
204×12
240×6
264×6x3
228×6
204×8

Standing DB Curl (elbows tucked, palms up):
30×12
50×8x6

Single-arm DB Hammer Curl:
100×10
110×10
120×10

Standing DB Hammer Curl:
80×12

+ stretching

**spytech** · 05-14-2010, 10:22 PM

5/14 - Cleans

After Wednesday’s chiro work I feel like I’ve been hit by a train. Ankles, knees, hips, all achy. I decided to skip pulls today and just do cleans. Did hang cleans and then my rear delts started disliking them so I did a couple power cleans and said screw it. Did some light shrugs, other misc leg work, standing ab curls, and called it in. Really looking forward to deloading this week.

Hang Cleans:
135x3
155x3
175x3
195x3
215x1

Power Cleans:
215x1
235x1

Shrugs:
135x12
225x12
315x12
405x12
495x12
495x12
495x12

45-degree Hypers:
bw x12x3

Seated Hamstring Curl:
150x20x2

Standing Ab Curls w/ Ab Strap (’hard tower’):
120x6
144x6
156x6
168x6
168x12

+ stretching

**spytech** · 05-25-2010, 01:15 AM

5/24 - Bench 3’s

Back from last week’s deload. I wasn’t sure how my strength would feel today, as I have been working A LOT on the car I am building since it has come back from the body shop, resulting in me dropping a good 7-10lbs of fat. I was pretty pleased to have a solid day on bench despite the weight loss and all the extra physical labor the last few weeks. Declines felt pretty heavy, but inclines felt real solid - very pleased with them. This was the heaviest I’ve gone on inclines in a long time. I ended my workout with about 8 sets of lighter high rep tricep iso work, but I don’t feel like logging those sets.

Bench Press:
135x12
155x12
185x12
225x5
280x3
305x5
305x5
305x3
275x10
245x11

Decline Bench Press:
225x3
275x3
305x3
325x2

Incline Bench Press:
135x12
185x12
205x12
225x12
245x5
265x5

Shoulder-width Overhand Pulldowns:
228x6
252x6
276x6
288x6
300x8 (PR)

Overhead DB Extensions:
55x12
85x12
110x12
150x12

+ stretching

**spytech** · 05-27-2010, 04:30 AM

5/26 - Squat 3’s

Not bad. Everything felt heavy as hell tonight, but for being down 10lbs I think everything went pretty well. Target was 490×3, and hit 495×5, so I am still ahead of the curve. Front squats did not feel good on my knees so I think I am going to give them a rest for a while.

ATG Squat:
135x12
225x12
315x5
380x3
435x3
495x5

Front Squat w/ Straps:
225x3
275x3
295x3
315x3
275x3

Decline Situps w/ Weight overhead:
bw x12
+15 x12
+25x12
bw x12x4

+ stretching

**spytech** · 05-28-2010, 08:15 PM

5/28 - Military Press 3’s

This was a tough workout. Never could quite get into this one. Got my target for militaries, barely. Did some push presses, tried for 290 twice and just missed it both times. I blame it on my sore core from squats Wednesday. Chins went well.

Standing Military Press (strict):
95x12
115x12
135x12
180x3
205x3
230x3 (PR)

Push Press:
230x1
265x1
290x0x2
245x3
245x1

Hammer Chins:
bw x5
+50x5x4
+50x6

CG Chins:
bw x12x3

EZ Curls:
75x12
95x12
115x12
135x8
155x8

Wide-grip Cable Curl:
204x5x3

+ stretching

**spytech** · 06-01-2010, 10:24 PM

6/1 - Deadlift 3’s

M’eh. This workout felt pretty crappy. Rather, I felt pretty crappy and that carried over. I decided to start doing some sort of actual regimented training for deads - 3/5/1 without the 5, since I like pulling every other week. Maybe I’ll keep the 5’s in there for a while, though, and see how it feels. Anyways, pulls today were easy-hard. I’m sure you know what I’m saying. Weight moved fast, but just felt ‘hard’. After doing the prescribed sets for deads I moved onto horrible-form powercleans. Worked up to an easy 255 then couldn’t get 265. Kept planting it on my collarbone but couldn’t get my elbows under. Next time. Did some 45-degree hypers and abs and got out of there.

Deadlift:
225×12
315×12
445×3
505×3
570×3

Powercleans:
225×5
235×3
245×2
255×1 (PR)
265×0x2
225×1 (plus 2 presses after the clean)

45-degree Hypers:
bw x12
+50×5
+80×5
+110×5x2

Ab-Rollouts:
bw x5×4
bw x10

+ stretching

**spytech** · 06-03-2010, 05:55 AM

6/2 - Bench 5’s

Solid bench workout. Yesterday during cleans I tweaked my right trap (happens now and then, hurts for a few days then goes away) and that really hampered my right side’s lockout abilities, but I still had a productive session. Didn’t push declines or inclines too heavy as a result of the trap, but they still felt good. I have not done wide-grip bb rows since I started rehabbing my shoulder last October and they felt great. Did some dips and went to yoga.

Bench Press:
135×12
155×12
185×5
225×5
250×5
285×10 (PR)
285×5
285×5
250×5 (paused)
250×6 (paused)

Decline Bench Press:
225×5
275×5
275×5
225×12

Incline Bench Press:
135×12
185×5
215×5
235×5
205×5

Wide-grip BB Rows:
225×6
275×6
295×6
315×6
225×12

Dips:
bw x12×4
bw x20

+ stretching + power yoga (60min)

**spytech** · 06-05-2010, 04:49 AM

6/4 - Squat 5’s

Cruised through this workout. Hit the reps I needed and an extra. Had a few more there.

ATG Squats:
135x12
225x12
315x5
355x5
405x5
460x6

Leg Extensions:
305x12x4
305x30

Seated Leg Curls:
285x12x5

45-degree Hypers:
bw x12
+35x12

Standing Cable Abs w/ Ab Strap (hard tower):
144x8
156x8
168x8
180x6 (PR)

Standing Cable Abs w/ Ab Strap - wide stance (hard tower):
180x8
192x6
204x6 (PR)

+ stretching

**spytech** · 06-08-2010, 03:01 AM

6/7 - Military Press 5’s

This was a pretty good workout. Strict militaries are still feeling a bit off, but I got the target reps for today. After militaries I worked form on push presses with a couple sets with 225. My trap that I tweaked last Friday was feeling good today so I did some shrugs. Ended up with a pretty solid PR there. Finished the workout with some close grip pulldowns and various curls.

Standing Military Press:
95x12
115x12
135x12
170x5
195x5
220x5 (PR)

Push Presses:
225x5x2 (PR)

Shrugs (holding each rep at the top for a second):
225x12
315x12
405x12
495x12

Shrugs:
585x12
675x12
725x9 (PR)
405x20

CG Pulldowns:
228x6x3

Standing DB Curls:
60x6
65x6
60x6

Standing Cable Curls:
204x6x3

Standing CG Cable Curls:
120x6
132x6
144x6

+ stretching + power yoga (50 min)

03-19-2010, 09:42 PM	#2251
spytech Getting Stronger Join Date: May 2005 Posts: 1,890 Recipes: 0 Rep Power: 80	Re: Spytech's INTENSE workout journal 3/19 - Seated Overhead Press 3’s Tiring workout. I decided to start doing 3-5-1 for seated overhead presses now that I have a good 1rm to base it off of. Starts out real easy, which is fine. Cruised through today’s presses with ease. I haven’t done bb rows in around 6 months due to the shoulder stuff so I decided to give them a whirl today. Not too bad - no pains or discomfort anywhere. I am glad to be able to get these back in the routine again. Did a bunch of chins, some rear delt work, and curls. Finished off the workout with some time on the dreadmill. Seated Overhead Press: 95×12 115×12 135×12 175×3 200×3 225×6 BB Rows: 225×12 275×12 315×6 365×6 315×6x3 225×15 Rear Lateral Machine: 30×12 50×12 70×12 90×12 110×12 130×12 CG BB Curls: 95×12 115×12 135×12 (PR) 135×10 115×12 95×12 Hammer Chins: bw x12×4 bw x15 Seated DB Curls (palms supinated): 30×12x2 40×8x2 40×10 Dreadmill: 30 minutes @ 3.5-4.5mph + stretching __________________ 5'10" - 245 @ 10-12% 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

03-23-2010, 03:16 AM	#2252
spytech Getting Stronger Join Date: May 2005 Posts: 1,890 Recipes: 0 Rep Power: 80	Re: Spytech's INTENSE workout journal 3/22 - Deadlift ME Solid workout. I wanted to go heavier on deads, but I felt some instability/bad tension in my left groin/adductor as I was getting heavier in weight so I made the 605 triple my top set rather than risk injury going for something heavier. After doing one last back-off set on sumo deads I switched to conventional and did a handful of singles. I don’t pull conventional that often (ie: 2-3x/year) so I want to start making them an accessory mainstay on my deadlift days to help my lower back strength a bit. After pulls I did some abs and went to yoga. Deadlift (reps deloaded): 245x12 335x5 425x3 515x1 605x3 515x5 Conventional Deadlift: 425x3 445x1 465x1 485x1 505x1 525x1 Standing Cable Ab Crunches w/ Ab Strap (hard tower): 144x8 156x8x7 + stretching + yoga (50min) __________________ 5'10" - 245 @ 10-12% 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

03-25-2010, 04:34 AM	#2253
spytech Getting Stronger Join Date: May 2005 Posts: 1,890 Recipes: 0 Rep Power: 80	Re: Spytech's INTENSE workout journal 3/24 - Bench 5’s Another good bench day. Shoulder is feeling strong and holding up well. I was able to do inclines for the first time in over a year without any pain or discomfort - I will start increasing weight on these slowly. Bench Press: 135×12 155×12 185×5 225×5 275×5x4 275×8 245×10 (paused) 245×8 (paused) 225×10x2 (paused) Decline Bench Press: 225×8x3 Incline Bench Press: 135×12x5 Shrugs: 225×12 315×12 405×12 495×12 585×12x2 405×12 Single-arm Kneeling Cable Pulldowns: 150×12x3 Rope Pushdowns: 100×12x3 + stretching + yoga (75min) __________________ 5'10" - 245 @ 10-12% 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

03-27-2010, 02:38 AM	#2254
spytech Getting Stronger Join Date: May 2005 Posts: 1,890 Recipes: 0 Rep Power: 80	Re: Spytech's INTENSE workout journal 3/26 - Squat 5’s This workout was hard to ‘get into’. Regardless I smoked my top set for squats with plenty left in the tank, got some good light volume in on fronts, and finished with some core work. ATG Squat: 135×12 225×12 315×3 340×5 390×5 445×8 (PR) ATG Front Squats: 225×5x4 225×10 Straight-leg Situps w/ BB Held @ Lockout: +135×5x5 Dreadmill: 21 minutes @ 4-5mph + stretching __________________ 5'10" - 245 @ 10-12% 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

03-30-2010, 02:51 AM	#2255
spytech Getting Stronger Join Date: May 2005 Posts: 1,890 Recipes: 0 Rep Power: 80	Re: Spytech's INTENSE workout journal 3/29 - Seated Overhead Press 5’s Shoulders felt strong tonight! Smoked the top set for an easy 12 then did a few light standing sets. Toasted my back with some good rowage and rear laterals, and finished with some curls. Seated Overhead Press: 95x12 115x12 135x12 165x5 190x5 215x12 (PR) Standing Military Press: 135x20x2 Seated Cable Row: 312x12 357x12 402x6 357x6 312x12 DB Row: 150x12x2 DB Rear Laterals: 60x12 70x12 80x12 Seated DB Curls: 50x8 60x8 70x8 80x6x2 Strict Preacher Curls: 95x8 105x8x2 Flat DB Press: 80x20 + stretching + yoga (60min) __________________ 5'10" - 245 @ 10-12% 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

04-01-2010, 03:39 AM	#2256
spytech Getting Stronger Join Date: May 2005 Posts: 1,890 Recipes: 0 Rep Power: 80	Re: Spytech's INTENSE workout journal 3/31 - Deadlift ME Solid workout tonight. As per the norm, on my ‘every other deadlift session’ weeks I do a rack pull variant. Tonight I decided to do 18″ deadlifts. I hate these things as it puts the bar at the worst possible starting point for me. No leverage, feels extremely uncomfortable, etc. Anyways they ended up feeling pretty good, and I did better than I thought I would. After deads I did a bunch of GMs - started out strict and ended with a few ‘regular’ sets. Core work was really challenging - I used the lat pulldown for the standing crunches, and without any back support it made things quite a bit tougher. 18″ Deadlifts (reps deloaded): 135×12 225×12 315×12 405×5 495×3 585×1 635×3 675×1 (PR) 585×5 495×5 405×5 Strict GMs: 135×12 185×4 225×4 255×4 (PR) GMs: 275×5x2 Standing Cable Crunches w/ Ab Strap: 48×12 84×4 120×4 144×4x3 (PR) 132×4x4 120×10 Stationary Bike: 3 miles in 12min + stretching + yoga (75min) __________________ 5'10" - 245 @ 10-12% 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

04-02-2010, 10:55 PM	#2257
spytech Getting Stronger Join Date: May 2005 Posts: 1,890 Recipes: 0 Rep Power: 80	Re: Spytech's INTENSE workout journal 4/2 - Bench ME Very nice benching session today! Lots of positives in this workout. If things keep up like this I might actually start to like benching. My setup is feeling pretty comfortable, and I feel stronger and more stable as I go through each bench session. This was the heaviest I’ve gone on bench since last May due to my shoulder issues, and this was the first time I did 2 plates on incline bench since last July. I am very encouraged by how everything felt today. 315 felt like nothing the first few singles, but my setup started to fatigue quickly, as it is just not used to supporting that much weight for multiple sets. I still managed a triple for my 5th set, and probably had another rep or two in me. I think if I went for reps fresh a 6-8 repper wouldn’t be out of the question. After working with 315 I went down to 265-275 and did some paused sets - very intense, but still very strong. Declines felt good, but I was pretty spent at this point. Moving onto inclines I decided to just keep going up in 20lb increments until either sets of 10 started to get hard, or I felt any discomfort in my shoulder. I worked up to 225×12, which was very easy (incline always has been stronger than flat bench for me) and I decided to just stop there. I don’t want to push things too much, too fast. Very happy with how my shoulder is feeling. I finished off the heavy stuff with rows. My lower back is totally fried from pulling on Wednesday, and arching on bench doesn’t help things either. I was pleasantly surprised that I still worked up to 4 plates, albeit with some nice body english to make up for my lower back fatigue. After rows I did some quick chins, and tried 2 sets of dips. I’ve been very hesitant to try these due to my shoulder and tricep issues, but they felt good today. Two sets was enough though…don’t want to stress my tricep too much. Bench Press: 135×12 155×12 185×5 225×3 275×1 295×1 315×1 315×1 315×1 315×1 315×3 265×5 (all reps paused) 275×5 (all reps paused) 275×4 (all reps paused) 245×10 225×10 Decline Bench Press: 225×4 275×4 275×4 275×4 275×4 Incline Bench Press: 135×10 155×10 175×10 195×10 225×12 135×12 BB Rows: 225×4 315×4 335×4 335×4 335×4 405×4 Dips: bw x12 bw x12 Chins (various grips): bw x12 bw x12 bw x12 + stretching __________________ 5'10" - 245 @ 10-12% 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

04-06-2010, 02:37 AM	#2258
spytech Getting Stronger Join Date: May 2005 Posts: 1,890 Recipes: 0 Rep Power: 80	Re: Spytech's INTENSE workout journal 4/5 - Squat ME Great workout tonight. My lower back is pretty fried from last week’s rack pulls, good mornings, and rowing, and I really felt it during squats today. Normally I feel rock solid throughout every rep regardless of weight on the bar, but tonight I was pretty wobbly. I worked through my 3 target weights as per the 5/3/1 plan and went for a PR, as I have been doing the last few months. Nailed the first rep @ 555 for the PR, but on the second rep my back had enough and I lost it forward halfway up. If my back was 100% I would have had it - leg strength was there. Still very pleased! Finished squats with 3 sets @ 405 going extra deep and pausing a bit. After ATG squats I switched to ATG front squats and went after singles. Worked up to a PR effot of 365. Not too bad, but I was done by this point. Finished off with some strong core work. ATG Squat: 135x12 225x12 315x5 390x1 445x1 495x1 555x1 (PR) 405x3x2 405x5 ATG Front Squat: 225x3 275x1 315x1 345x1 365x1 (PR) 315x3 225x5 Decline Situp w/ Weight held out behind head: +10x5 +15x5 +20x5 +35x5 +45x5 (PR) Decline Twist Situps bw x20x2 + stretching __________________ 5'10" - 245 @ 10-12% 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

04-08-2010, 03:35 AM	#2259
spytech Getting Stronger Join Date: May 2005 Posts: 1,890 Recipes: 0 Rep Power: 80	Re: Spytech's INTENSE workout journal 4/7 - Seated Overhead Press 5/3/1 Holy hell are my legs sore. Ridiculous. Legs aside, tonight’s workout was pretty exhausting. Hit all the targets for the seated overhead press 5/3/1, and did a few extra reps after the 240 single. Did a few easy standing military press sets, then went on to chins. I was curious if I could still bang out a set of 50 straight on hammer chins so I gave that a whirl - not bad. My arms and lats were toast after that. Curls were next to impossible, so I stayed light. Did some db jerks as well to finish things off. Seated Overhead Press: 95x12 115x12 135x5 190x5 215x3 240x6 (PR) Standing Military Press: 135x12 185x12 155x20 (PR) Hammer Chins: bw x12 bw x50 bw x12 Close-grip Chins: bw x12 bw x15 DB Curls: 60x12 Wide-grip BB Curls: 95x12x4 Close-grip BB Curls: 95x12x2 DB Jerks: 100x2 120x2 130x2 100x20 (PR) + stretching + yoga (75min) __________________ 5'10" - 245 @ 10-12% 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

04-10-2010, 12:56 AM	#2260
spytech Getting Stronger Join Date: May 2005 Posts: 1,890 Recipes: 0 Rep Power: 80	Re: Spytech's INTENSE workout journal 4/9 - Deadlift ME My legs are still very sore. Back is getting better, but it still feels fatigued. Anyways, whining aside, I was planning on doing 18″ deadlifts in a sumo stance to ‘take it easy’ a bit, however I changed my mind on the way to the gym and decided to do pulls with the weight lifted 2.5″ (plates sitting on 100’s). I felt this was a decent compromise that would let me work hard, but woudln’t tax my legs and back as much. Goal for the day was anything over 600 since my legs felt like crap. 585 felt decent, but slow, so I went for 675. Very tough single. Rested a bit and doubled it - felt stronger this set than the first one. No complaints there. Worked my way back down, doubling 585, then did a 10 repper with 495. On the 585 and 495 sets I completely let go of the bar each rep and reset before pulling again. I liked how this felt. Afterwards I did some heavy hamstring curls and some abs. Next week is a much needed deload. Elevated Deadlifts (weights raised 2.5″): 225x12 315x5 405x1 495x1 585x1 675x1 675x2 585x2 495x10 Lying Hamstring Curls: 150x5 160x5x4 Leg Raises: bw x12x3 Standing Cable Adduction: 100x12 120x12 150x12 120x12x2 + stretching __________________ 5'10" - 245 @ 10-12% 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

04-15-2010, 03:42 AM	#2261
spytech Getting Stronger Join Date: May 2005 Posts: 1,890 Recipes: 0 Rep Power: 80	Re: Spytech's INTENSE workout journal 4/14 - Deload Very quick and easy deload workout. Curls and some back work. DB Curls: 50x12x2 BB Curls: 95x12x4 Reverse BB Curls: 65x12 85x12x2 DB Hammer Curls: 100x12x2 Overhead Cable Curls: 60x12x3 Cable Pushdowns: 150x12x4 Single Arm Kneeling Lat Pulldown: 150x12x2 Pullups: bw x12x3 + stretching + yoga (75min) __________________ 5'10" - 245 @ 10-12% 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

04-20-2010, 02:15 AM	#2262
spytech Getting Stronger Join Date: May 2005 Posts: 1,890 Recipes: 0 Rep Power: 80	Re: Spytech's INTENSE workout journal 4/19 - Bench 3’s Man, it felt good to get back in the gym. This was a killer bench session for me. Flat bench kept feeling stronger after each. I am trying to push assistance work with more intensity, so went heavier than I have been on decline - weights moved quick. I was pretty toasted after declines but gave inclines a run anyways. Slowly adding weight and intensity to the movement, while monitoring how my shoulder feels. 245 did not create any unwanted sensations in my shoulder so I’m clear to go heavier next week. Finished off with some heavy shoulder width pulldowns (these really stretch the injury site in my shoulder so I have to be careful), and yoga. Bench Press: 135x12 155x12 185x5 225x3 280x3 300x3 300x3 300x5 300x5 275x10 245x12 Decline Bench Press: 225x6 245x4 265x4 285x4 305x5 Incline Bench Press: 135x12 185x3 225x3 245x3 245x6 185x12 Shoulder-width Overhand Pulldowns: 228x6 240x6 252x6 264x6 276x6 + stretching + yoga (60min) __________________ 5'10" - 245 @ 10-12% 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

04-22-2010, 03:08 AM	#2263
spytech Getting Stronger Join Date: May 2005 Posts: 1,890 Recipes: 0 Rep Power: 80	Re: Spytech's INTENSE workout journal 4/21 - Squat 3’s Killer squat workout. My quads are already getting sore. After cruising through atg squats I worked on my front squat form. Despite using light weight my quads and upper back got smoked. Front squat form was at its best tonight - just need more reps to continue getting used to it. ATG Squat: 135×12 225×12 315×5 375×3 425×3 480×7 (PR) 405×3 ATG Front Squat: 225×3 275×3 275×3 275×3 275×3 275×8 Leg Extensions: 305×20x4 Single-Leg Extensions: 305×6 (PR) 250×10x2 + stretching + yoga (60min) __________________ 5'10" - 245 @ 10-12% 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

04-24-2010, 02:03 AM	#2264
spytech Getting Stronger Join Date: May 2005 Posts: 1,890 Recipes: 0 Rep Power: 80	Re: Spytech's INTENSE workout journal 4/23 - Military Press 3’s I am out of town this weekend so today’s workout had to be done elsewhere. I ended up lifting this morning at a university strength training facility, which was pretty awesome. Tons of fully equipped power racks with platforms, bumper plates for each station, dbs up to 150, lots of Hammer Strength iso machines, chalk, etc. Quite the change of scenery compared to the YMCA I lift at. I wanted to take advantage of the nice rack and platform setup so I opted for standing military presses instead of the seated variant. I haven’t done these (heavy) in quite a while, and they felt pretty damn good. All strict and I had more in the tank. These stress out my tricep a bit more than the seated overheads (I use a much wider grip on seated overheads) so I didn’t push as hard as I could have, but I was very pleased. After shrugs I did a quick set of ATG squats with 225 on the bar to loosen up my tight quads, then moved onto shrugs. My only gripe about the gym was the design of the plates they use. They are all fatter at the center than the edges, so the max any bar could hold was 675. I would have liked to have gone heavier on shrugs, but 2 sets of 12 at 675 felt great. I did some rows after the shrugs, hit up some curls, then wandered over to the Hammer Strength machines and gave a handful of them a try since we don’t have them at the Y. The GHR was very nice - I’ve never had a chance to use a ‘real one’ before. Anyways, great workout. Our Y needs one of these racks and platforms. Standing Military Press: 135x12 155x12 175x3 200x3 225x3 235x1 185x12 ATG Squat: 225x12 Shrugs: 135x12 225x12 315x12 405x12 495x12 585x12 675x12x2 (PR) 495x12 BB Rows: 225x12 315x12 365x6 315x12 DB Curls: 55x6 65x6 70x6 60x6 55x6 Single-arm Hammer Curls: 100x10 130x10 Single-arm DB Preacher Curl: 45x12 BB Curl: 135x6x2 Hammer Strength Lat Pulldown: 90x12 180x12x3 Hammer Strength Military Press: 140x12 180x10 230x8 270x5 GHR: bw x12x3 Pullups: bw x12x3 + stretching __________________ 5'10" - 245 @ 10-12% 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

04-27-2010, 02:51 AM	#2265
spytech Getting Stronger Join Date: May 2005 Posts: 1,890 Recipes: 0 Rep Power: 80	Re: Spytech's INTENSE workout journal 4/26 - Deadlift ME Pretty nice deadlift session. My right hamstring is still a bit tight behind my knee, but I felt like getting some pulls logged anyways. Upper back has some soreness from the high volume shrugs Friday, and it certainly affected lockout a bit, but I hit my goal for the day, and then some. Target was 645 - got that for a single, then put 10 more on and doubled 655 with a good pause between reps. Tore callouses on my last triple with 585, but not too serious. After pulls I did some light conventional pulls. Hamstring doesn’t like those as much so I only did 3 quick sets then moved on to some light abs and curls. Finished with hypers. Deadlifts (reps deloaded): 225x12 315x5 405x3 495x1 585x1 645x1 655x2 585x3 585x3 Conventional Deadlift: 405x3 455x3 505x3 Standing Cable Crunches w/ Ab Strap (hard tower): 108x12 120x12x4 Standing DB Curls: 45x12 60x12 Standing V-bar Cable Curls: 120x12 156x12 204x10 204x8 204x6 204x6 45-deg Hypers: bw x12x3 +45 x12 +80x12 + stretching __________________ 5'10" - 245 @ 10-12% 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

04-29-2010, 03:00 AM	#2266
spytech Getting Stronger Join Date: May 2005 Posts: 1,890 Recipes: 0 Rep Power: 80	Re: Spytech's INTENSE workout journal 4/28 - Bench 5’s This workout started out feeling like crap, but it ended up being pretty great. Target weight for bench today was 280 and I handled it with ease. Paused the 3rd set of 5 with some long pauses (3-5s on chest per rep), then hit an 8 repper after that. Finished bench with 2 more paused sets at 250 with even longer pauses (5+ seconds per). Moved over to decline and worked up to a still easy triple with 325. Not bad despite all the work beforehand. Inclines still felt good this week so I worked up to 255. Had a rep or two in the tank yet, I think, but 5 reps was good enough tonight. Hit up some pulldowns, did a set of chins (too hard on the torn callous hand though), and finished with some bodyweight dips. Bench Press: 135×12 155×12 185×5 225×5 250×5 280×5 280×5 280×5 (reps paused) 280×8 250×5 (reps paused) 250×8 (reps paused) Decline Bench Press: 225×3 275×3 305×3 315×3 325×3 Incline Bench Press: 135×12 185×5 225×5 255×5 Shoulder-width Overhand Cable Pulldowns: 216×5 240×5 250×5 252×5 264×5 276×6 Chins: bw x15 Dips: bw x12×3 + stretching + yoga (60min) __________________ 5'10" - 245 @ 10-12% 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

04-30-2010, 08:44 PM	#2267
spytech Getting Stronger Join Date: May 2005 Posts: 1,890 Recipes: 0 Rep Power: 80	Re: Spytech's INTENSE workout journal 4/30 - Squat 5’s Holy hell was it humid at the gym today. Ridiculous. Everything felt heavy as hell on my back; 225 felt the same as 455. Regardless, I ground out the reps needed. Kept volume light on front squats this week, but they felt good despite my back being ‘done’ and using straps. Straps makes fronts quite a bit harder for me as I don’t keep the bar in as tight so my back has to work harder to stay vertical. PR with strap grip. Did some roll-outs and hit the stationary bike for a bit. Good workout overall. ATG Squat: 135×12 225×12 315×5 345×5 400×5 455×6 Front Squat (with straps): 225×5 275×5 295×5 (PR) Ab Rollouts: bw x6×4 bw x10 DB Curls: 55×10 60×10 Cable Curls: 204×6x2 Stationary Bike: 17 minutes of intervals + stretching __________________ 5'10" - 245 @ 10-12% 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

05-04-2010, 02:16 AM	#2268
spytech Getting Stronger Join Date: May 2005 Posts: 1,890 Recipes: 0 Rep Power: 80	Re: Spytech's INTENSE workout journal 5/3 - Military Press 5’s Killer workout. I’ve switched my 3-5-1 plan for overhead presses from seated to standing since they felt so solid the last oh pressing session. I’m doing these strict without any leg drive. My target tonight was 215×5, but I really wanted 9 reps as that is what Wendler did recently, and he has a killer standing press. Anyways, I got 7 and that was about all I had in me - I am still pleased with that. After strict presses I decided to try push presses. Somehow I have managed to make it this long without ever having done these before. Started over at 135 and ended up hitting 275 for a double, which I am pretty happy with for a first time effort. After presses I did some curls and pulldowns. Felt good to max out the pulldown stack again. Standing Strict Military Press: 95x12 135x12 165x5 190x5 215x7 (PR) Push Press: 135x2 185x2 225x1 245x1x2 265x1 265x2 275x2 (PR) CG Pulldowns (palms facing each other): 216x6 240x6 264x6 288x6 300x6 300x4 216x6 216x8 216x10 Preacher Curls: 95x8 115x6 135x5x3 95x8x3 + stretching + yoga (50min) __________________ 5'10" - 245 @ 10-12% 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

05-06-2010, 03:08 AM	#2269
spytech Getting Stronger Join Date: May 2005 Posts: 1,890 Recipes: 0 Rep Power: 80	Re: Spytech's INTENSE workout journal 5/5 - Deadlift ME Rack deads were shit tonight. After my first 675 single I knew my back wasn’t up to any heavy pulling so I did one more single with it and went back down. After rack pulls I decided to do hang cleans. I’ve never done these before, but you definitely have to be explosive as hell to do these well. After hang cleans I went to power cleans from the floor, which felt pretty good. Finished with some hyperextensions. Rack Deadlift (bar @ knees): 135×12 225×12 315×5 405×1 495×1 585×1 675×1 675×1 585×3 Hang Cleans: 135×2 155×2 185×2 205×2 225×3 (PR) Power Cleans: 225×3 225×3 225×3 225×5 (PR) 45-degree Hypers: +35 x6 +65 x6 +95×6 +95×6 +95×10 + stretching + yoga (75min) __________________ 5'10" - 245 @ 10-12% 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

05-07-2010, 11:36 PM	#2270
spytech Getting Stronger Join Date: May 2005 Posts: 1,890 Recipes: 0 Rep Power: 80	Re: Spytech's INTENSE workout journal 5/7 - Bench ME This workout was NICE. Friday morning workouts are always hard to get started, but once I get going they typically rock. Bench felt nice and strong from the get-go. Target weight for today was some singles with 320. I ended up doing a set of 4 for my first set (probably had one rep left), and then opted to go up 10lbs and try 330. Heaviest I’ve gone since I stopped benching last April, which happened to be the last time I did 330 as well. I got it for a single then, today I doubled it and probably had more left. Went down to 320 again and got it for a triple. Sure feels good to finally get some PRs on bench again. Finished with some paused rep benching (strong) and moved on. I decided to do singles on decline and worked up to a decent 355. Not bad considering what I did before hand. I wanted to stay light on incline, and I did. This was the hardest I’ve pushed my shoulder since the injury and I didn’t want to do something stupid on the movement that poses the greatest threat to my shoulder health atm. After inclines I did some weighted chins for the first time in a long time. Felt good. Threw in some dips and curls and then hit the elliptical for 25 minutes. Bench Press: 135×12 155×12 185×5 225×5 280×1 300×1 320×4 (PR) 330×2 (PR) 320×3 275×6 (reps paused) 265×10 (reps paused) Decline Bench Press: 225×1 225×1 275×1 315×1 335×1 355×1 Incline Bench Press: 135×12 155×12 175×12 Hammer Chins: bw x12 +40×6 +60×6x3 +40×6 Dips: +40×12x2 Wide-grip Standing Cable Curls: 120×8 144×8 156×8 168×8 180×8 Standing DB Curls: 30×12x2 Standing OH Cable Curls: 60×12x4 Elliptical: 25 minutes - intervals + stretching __________________ 5'10" - 245 @ 10-12% 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

05-11-2010, 02:45 AM	#2271
spytech Getting Stronger Join Date: May 2005 Posts: 1,890 Recipes: 0 Rep Power: 80	Re: Spytech's INTENSE workout journal 5/10 - Squat 5/3/1 Some nice squatting done tonight. Cruised through warmups and my first 2 work sets on ATG squats, then hit 505 for a solid 4 reps. Went for 5 but I ran out of steam in the hole. Dumped it and moved on to front squats. I wanted to see what my true max was so I worked singles up to 370 for a 5lb pr. Decided to push it a bit and went for 385. Got that and decided, what the hell, lets go for 4 plates. It wasn’t the prettiest rep, but I ground it out and got it. Very pleased with that. Lifting fresh, I think I’m definitely in the mid 400’s range on front squats. Finished off with a quick 5 repper with 315, then did some ab-rollouts to finish the session. ATG Squat: 135x12 225x12 315x5 405x5 455x3 505x4 (PR) Front Squat: 225x3 315x1 370x1 (PR) 385x1 (PR) 405x1 (PR) 315x5 Ab Roll-outs from Knees: bw x6x4 bw x15 (PR) + stretching + yoga (60min) __________________ 5'10" - 245 @ 10-12% 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

05-13-2010, 02:21 AM	#2272
spytech Getting Stronger Join Date: May 2005 Posts: 1,890 Recipes: 0 Rep Power: 80	Re: Spytech's INTENSE workout journal 5/12 - Military Press 5/3/1 I’ve been feeling pretty beat up the last month or so, especially in the hips, right glute (piriformis), and lower back. Went to the chiro today and he did a full body tune up that has left me VERY sore and tender in quite a few spots, especially in the glutes/hips. I’ll probably pass on deads Friday and let things recover a bit. Anyways, on to tonight’s workout. Soon as I started getting some weight on the bar with standing militaries I knew things were going to be tough. My upper back still felt fried from front squats Monday - just walking the weights out for presses was tough. I got this cycle’s target of 240, but it was honestly kind of crappy. Considering how crappy my pressing was feeling, I decided to do some heavy push presses. These went well and I ended up raising my PR from 275 to 280, then 285. Nice! After pressing I did some strict wide-grip pulldowns and curls and called it a night. Standing Military Press: 95×12 115×12 135×12 190×5 215×3 240×1 185×12 Push Press: 240×2 280×2 (PR) 285×1 (PR) Wide-grip Pulldowns: 204×12 240×6 264×6x3 228×6 204×8 Standing DB Curl (elbows tucked, palms up): 30×12 50×8x6 Single-arm DB Hammer Curl: 100×10 110×10 120×10 Standing DB Hammer Curl: 80×12 + stretching __________________ 5'10" - 245 @ 10-12% 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

05-14-2010, 10:22 PM	#2273
spytech Getting Stronger Join Date: May 2005 Posts: 1,890 Recipes: 0 Rep Power: 80	Re: Spytech's INTENSE workout journal 5/14 - Cleans After Wednesday’s chiro work I feel like I’ve been hit by a train. Ankles, knees, hips, all achy. I decided to skip pulls today and just do cleans. Did hang cleans and then my rear delts started disliking them so I did a couple power cleans and said screw it. Did some light shrugs, other misc leg work, standing ab curls, and called it in. Really looking forward to deloading this week. Hang Cleans: 135x3 155x3 175x3 195x3 215x1 Power Cleans: 215x1 235x1 Shrugs: 135x12 225x12 315x12 405x12 495x12 495x12 495x12 45-degree Hypers: bw x12x3 Seated Hamstring Curl: 150x20x2 Standing Ab Curls w/ Ab Strap (’hard tower’): 120x6 144x6 156x6 168x6 168x12 + stretching __________________ 5'10" - 245 @ 10-12% 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

05-25-2010, 01:15 AM	#2274
spytech Getting Stronger Join Date: May 2005 Posts: 1,890 Recipes: 0 Rep Power: 80	Re: Spytech's INTENSE workout journal 5/24 - Bench 3’s Back from last week’s deload. I wasn’t sure how my strength would feel today, as I have been working A LOT on the car I am building since it has come back from the body shop, resulting in me dropping a good 7-10lbs of fat. I was pretty pleased to have a solid day on bench despite the weight loss and all the extra physical labor the last few weeks. Declines felt pretty heavy, but inclines felt real solid - very pleased with them. This was the heaviest I’ve gone on inclines in a long time. I ended my workout with about 8 sets of lighter high rep tricep iso work, but I don’t feel like logging those sets. Bench Press: 135x12 155x12 185x12 225x5 280x3 305x5 305x5 305x3 275x10 245x11 Decline Bench Press: 225x3 275x3 305x3 325x2 Incline Bench Press: 135x12 185x12 205x12 225x12 245x5 265x5 Shoulder-width Overhand Pulldowns: 228x6 252x6 276x6 288x6 300x8 (PR) Overhead DB Extensions: 55x12 85x12 110x12 150x12 + stretching __________________ 5'10" - 245 @ 10-12% 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

05-27-2010, 04:30 AM	#2275
spytech Getting Stronger Join Date: May 2005 Posts: 1,890 Recipes: 0 Rep Power: 80	Re: Spytech's INTENSE workout journal 5/26 - Squat 3’s Not bad. Everything felt heavy as hell tonight, but for being down 10lbs I think everything went pretty well. Target was 490×3, and hit 495×5, so I am still ahead of the curve. Front squats did not feel good on my knees so I think I am going to give them a rest for a while. ATG Squat: 135x12 225x12 315x5 380x3 435x3 495x5 Front Squat w/ Straps: 225x3 275x3 295x3 315x3 275x3 Decline Situps w/ Weight overhead: bw x12 +15 x12 +25x12 bw x12x4 + stretching __________________ 5'10" - 245 @ 10-12% 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

05-28-2010, 08:15 PM	#2276
spytech Getting Stronger Join Date: May 2005 Posts: 1,890 Recipes: 0 Rep Power: 80	Re: Spytech's INTENSE workout journal 5/28 - Military Press 3’s This was a tough workout. Never could quite get into this one. Got my target for militaries, barely. Did some push presses, tried for 290 twice and just missed it both times. I blame it on my sore core from squats Wednesday. Chins went well. Standing Military Press (strict): 95x12 115x12 135x12 180x3 205x3 230x3 (PR) Push Press: 230x1 265x1 290x0x2 245x3 245x1 Hammer Chins: bw x5 +50x5x4 +50x6 CG Chins: bw x12x3 EZ Curls: 75x12 95x12 115x12 135x8 155x8 Wide-grip Cable Curl: 204x5x3 + stretching __________________ 5'10" - 245 @ 10-12% 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

06-01-2010, 10:24 PM	#2277
spytech Getting Stronger Join Date: May 2005 Posts: 1,890 Recipes: 0 Rep Power: 80	Re: Spytech's INTENSE workout journal 6/1 - Deadlift 3’s M’eh. This workout felt pretty crappy. Rather, I felt pretty crappy and that carried over. I decided to start doing some sort of actual regimented training for deads - 3/5/1 without the 5, since I like pulling every other week. Maybe I’ll keep the 5’s in there for a while, though, and see how it feels. Anyways, pulls today were easy-hard. I’m sure you know what I’m saying. Weight moved fast, but just felt ‘hard’. After doing the prescribed sets for deads I moved onto horrible-form powercleans. Worked up to an easy 255 then couldn’t get 265. Kept planting it on my collarbone but couldn’t get my elbows under. Next time. Did some 45-degree hypers and abs and got out of there. Deadlift: 225×12 315×12 445×3 505×3 570×3 Powercleans: 225×5 235×3 245×2 255×1 (PR) 265×0x2 225×1 (plus 2 presses after the clean) 45-degree Hypers: bw x12 +50×5 +80×5 +110×5x2 Ab-Rollouts: bw x5×4 bw x10 + stretching __________________ 5'10" - 245 @ 10-12% 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

06-03-2010, 05:55 AM	#2278
spytech Getting Stronger Join Date: May 2005 Posts: 1,890 Recipes: 0 Rep Power: 80	Re: Spytech's INTENSE workout journal 6/2 - Bench 5’s Solid bench workout. Yesterday during cleans I tweaked my right trap (happens now and then, hurts for a few days then goes away) and that really hampered my right side’s lockout abilities, but I still had a productive session. Didn’t push declines or inclines too heavy as a result of the trap, but they still felt good. I have not done wide-grip bb rows since I started rehabbing my shoulder last October and they felt great. Did some dips and went to yoga. Bench Press: 135×12 155×12 185×5 225×5 250×5 285×10 (PR) 285×5 285×5 250×5 (paused) 250×6 (paused) Decline Bench Press: 225×5 275×5 275×5 225×12 Incline Bench Press: 135×12 185×5 215×5 235×5 205×5 Wide-grip BB Rows: 225×6 275×6 295×6 315×6 225×12 Dips: bw x12×4 bw x20 + stretching + power yoga (60min) __________________ 5'10" - 245 @ 10-12% 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

06-05-2010, 04:49 AM	#2279
spytech Getting Stronger Join Date: May 2005 Posts: 1,890 Recipes: 0 Rep Power: 80	Re: Spytech's INTENSE workout journal 6/4 - Squat 5’s Cruised through this workout. Hit the reps I needed and an extra. Had a few more there. ATG Squats: 135x12 225x12 315x5 355x5 405x5 460x6 Leg Extensions: 305x12x4 305x30 Seated Leg Curls: 285x12x5 45-degree Hypers: bw x12 +35x12 Standing Cable Abs w/ Ab Strap (hard tower): 144x8 156x8 168x8 180x6 (PR) Standing Cable Abs w/ Ab Strap - wide stance (hard tower): 180x8 192x6 204x6 (PR) + stretching __________________ 5'10" - 245 @ 10-12% 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

06-08-2010, 03:01 AM	#2280
spytech Getting Stronger Join Date: May 2005 Posts: 1,890 Recipes: 0 Rep Power: 80	Re: Spytech's INTENSE workout journal 6/7 - Military Press 5’s This was a pretty good workout. Strict militaries are still feeling a bit off, but I got the target reps for today. After militaries I worked form on push presses with a couple sets with 225. My trap that I tweaked last Friday was feeling good today so I did some shrugs. Ended up with a pretty solid PR there. Finished the workout with some close grip pulldowns and various curls. Standing Military Press: 95x12 115x12 135x12 170x5 195x5 220x5 (PR) Push Presses: 225x5x2 (PR) Shrugs (holding each rep at the top for a second): 225x12 315x12 405x12 495x12 Shrugs: 585x12 675x12 725x9 (PR) 405x20 CG Pulldowns: 228x6x3 Standing DB Curls: 60x6 65x6 60x6 Standing Cable Curls: 204x6x3 Standing CG Cable Curls: 120x6 132x6 144x6 + stretching + power yoga (50 min) __________________ 5'10" - 245 @ 10-12% 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

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

LinkBacks (?) LinkBack to this Thread: http://www.ironmass.com/f8/spytech-s-intense-workout-journal-607.html
Posted By	For	Type	Date
Spytech's INTENSE workout journal - Page 51 - IronMass Forums	This thread	Refback	10-01-2007 06:25 PM
Spytech's INTENSE workout journal - IronMass Forums	This thread	Refback	03-29-2007 01:07 AM