Spytech's INTENSE workout journal - Page 8

**spytech** · 08-24-2005, 12:19 AM

8/23/05: Chest, Shoulders, Triceps - LOAD WORKOUT

Incline DB: 140x4, 130x5, x5, x6 (LT: 130x6)
Decline DB 140x6, x4, x4 (LT: 140x5)
Flat DB Flyes: 110x2, 100x3, 90x4 (LT: 100x6)

Seated DB: 110x5, x5, 100x7 (LT: 110x5)
Side Laterals: 90x6, 95x4, 90x6 (LT: 90x6)
Smith Military: 235x6 (LT: 235x5)
Seated Rear Laterals: 70x6, 70x7 (LT: 65x6)

Overhead EZ Extensions: 135x6, 140x4 (LT: 145x3)
Smith Rev CG Bench: 245x6, 245x4 (LT: 265x3)
V-bar Pushdowns: 204x6, x6, x5 (LT: 192x6)
Overhead Rope Extensions: 156x8, 168x6(LT: na)

+ stretching and abs

Comments: This would was really tough and a bit too long. I think I am going to start rotating incline and decline db work on every other chest day. Chest and shoulder strength was good today. Triceps were painful - forearm was bothering my rev cg and overhead ez extensions, other movements felt solid though. Tried doing flyes after I did all the chest and shoulder db presses - but by then my chest and shoulders were totally blasted. Hit failure once or twice every exercise.

**Peaked_18** · 08-24-2005, 12:22 AM

Very nice.

Looks like the weights are moving up just fine.

**spytech** · 08-24-2005, 12:27 AM

Quote:

Originally Posted by Peaked_18

Very nice.

Looks like the weights are moving up just fine.

Thanks P

**spytech** · 08-26-2005, 12:02 AM

8/25/05: Back, Biceps, Forearms - LOAD WORKOUT

Deadlifts: 500x4, 455x4, 425x4 (LT: 495x4)
BB Rows: 320x4 (LT: 315x6)
CG Pulldowns: 320x5, 310x6 (LT: 315x6)
Hammer Chins: bw+115x6, x4, +100x6 (LT: bw+110x6)
Seated Rows: 322x6, 322x4, 312x6 (LT: 312x6)
Shrugs: 475x6x3 (LT: 465x6)

EZ Curls: 155x5, 145x6, x4, x4 (LT: 150x6)
DB Hammers: 120x8,x6,x6 (LT: 120x6)

+ stretching

Comments: Incredibly sweet workout today. Deadlifts were fantastic - 2 months ago I barely singled 505 - today I pulled 500 for a solid 4. All back movements felt really strong except for bb rows - which put too much strain on my hurt forearm - so I dropped the last 2 sets I had planned for them and put them on the seated rows and shrugs. Will be doing WG Pulldowns in place of bb rows until my forearm gets better. Biceps had gobs of strength today. Every first set was done to failure, except for db hammers.

In other news. I started stacking CEE today with LM (of which I have about 1.5-2 weeks left). Bought the 1000g bulk tub from 'that other site'. 2 grams pre, 1 gram post.

I have also started planning out 'phase 2' of the routine I am doing which involves some higher reps for hypertrophy and wave progression for "the big three" (ie: dead, squat, incline db for me). Intensity on lifts will be decreased from the current 100% effort on all lifts to 85-90%. A sample leg workout would have you doing 2 sets of heavy squats for 2 reps, with 5-8 sets at 60% - then supplementary leg work in the 6-10 rep range at 85-90% max effort. The percentages and volume adjusts in wave form throughout the 8 weeks. Will post this in detail later on - coupled with revisions to my 1.0 version of the current phase 1 of my routine.

Flowsybaby · 08-26-2005, 12:25 AM

Awesome workout as usually Spytech. Hope phase 2 goes as plan.

**spytech** · 08-26-2005, 12:37 AM

Quote:

Originally Posted by Flowsybaby

Awesome workout as usually Spytech. Hope phase 2 goes as plan.

Thanks FB

I am sure it will. It will still be intense, but alot easier on the body compared to this phase.

**Peaked_18** · 08-26-2005, 01:02 AM

Here it is.

Great DL today, glad you hit that.

Other exercises with about 5 lb. plus increase is very nice. Seems like you are doing real good so far.

Keep those workouts up.

**spytech** · 08-26-2005, 01:39 AM

Quote:

Originally Posted by Peaked_18

Here it is.

Great DL today, glad you hit that.

Other exercises with about 5 lb. plus increase is very nice. Seems like you are doing real good so far.

Keep those workouts up.

Thanks P

DarkFalcon · 08-26-2005, 06:59 AM

Wow..still adding weight like nobodys business! Your kickin' it bro!

**spytech** · 08-26-2005, 09:02 AM

Quote:

Originally Posted by DarkFalcon

Wow..still adding weight like nobodys business! Your kickin' it bro!

Thanks DF

**spytech** · 08-26-2005, 10:21 PM

8/26/05: Legs - LOAD WORKOUT

ATG Squats: 315x3, x4, x5, x4 (LT: 365x3)
Super Low SLDL: 315x4, x6 (LT 435x4)
High Stance Leg Press: 1010x6x2, 1100x6, 1190x6 (LT: 1190x4)

Smith Calf: 465x7 (5 sec negs), 465x6 (5 sec negs), 605x7, 615x6 (LT: 605x6)
Seated Calf: 225x6 (5 sec negs), 280x5, 270x5 (LT: 270x4)

+stretching and abs

Comments: Nice workout. Hamstrings and lowerback were really fatigued from yesterdays deads and monday's leg workout still so I went lighter on squats and SLDL's. Hammered leg press and calves hard. Really liking the ATG squats for whatever reason. Leg presses were nice and deep and felt powerful today.

Total Sets this Week: 86 (last week: 64)

Next Week: Overload week. Every set is to failure, combined with a rest-pause triple failure set for every exercise.

**Peaked_18** · 08-26-2005, 10:35 PM

Looks good, could stand to increase the squats and SLDL's though even though you were going low.

Otherwise, I like it.

**spytech** · 08-26-2005, 10:45 PM

Quote:

Originally Posted by Peaked_18

Looks good, could stand to increase the squats and SLDL's though even though you were going low.

Otherwise, I like it.

heh, no, no I could not. My back and hams are absolutely blasted from yesterday. 315 on SLDL's was a battle. If I could have gone heavier safely I would have

Thanks!

**Peaked_18** · 08-26-2005, 10:51 PM

Ok, well heal up and get ready for another workout man. You seem to be increasing well, just do what you always do and consistency bro...

No problem.

**spytech** · 08-26-2005, 10:54 PM

Quote:

Originally Posted by Peaked_18

Ok, well heal up and get ready for another workout man. You seem to be increasing well, just do what you always do and consistency bro...

No problem.

Will do

I know my body extremely well, so I know when I can push the hell out of it, and when I need to back off on things.

**spytech** · 08-30-2005, 12:26 AM

8/29/05: Chest, Shoulders, Triceps - OVERLOAD WORKOUT

Incline DB: 140x6, 140x5, 130x7, 130x6 (LT: 140x4)
Smith Incline: 265x7-2-2 (LT: na)
Flat DB Flyes: 80x6, 70x6-3-3 (LT: 90x4)
Pec Deck: 170x10-4-3 (LT: na)

Seated DB: 110x6 (LT: 110x5)
Smith Military: 235x7-3-2, 215x6-3-1 (LT: 235x6)
Side Laterals: 95x6, 70x12-6-4 (LT: 95x4)
Seated Rear Laterals: 65x10-5-3 (LT: 70x7)

Smith Rev CG Bench: 215x6-4-2 (LT: 245x6)
V-bar Pushdowns: 214x8, 204x8-4-4 (LT: 204x6)
Overhead Rope Extensions: 168x8, 156x8-4-3(LT: 168x6)
Rev. Pushdowns: 156x8-4-3 (LT: na)

+ stretching

Comments: Holy hell was this workout BRUTAL. 42 sets in 90 minutes, all to total failure. Forearm and left shoulder was really bitching after my RP'd smith incline work, and it really made my rev. cg bench suffer. As a result I dropped overhead ez extensions to avoid forearm stress. Pressing strength was great today, but by the time I hit flyes after all my chest/shoulder pressing work I was fried. Triceps went very well once I refocused after that bad rev. cg bench work. Shoulders felt great after pushing them hard on the mil. presses. Hardest thing in this workout was to keep focused enough to keep trying to beat last week's lifts, despite the heavy volume and failure work.

08-24-2005, 12:19 AM	#211
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	8/23/05: Chest, Shoulders, Triceps - LOAD WORKOUT Incline DB: 140x4, 130x5, x5, x6 (LT: 130x6) Decline DB 140x6, x4, x4 (LT: 140x5) Flat DB Flyes: 110x2, 100x3, 90x4 (LT: 100x6) Seated DB: 110x5, x5, 100x7 (LT: 110x5) Side Laterals: 90x6, 95x4, 90x6 (LT: 90x6) Smith Military: 235x6 (LT: 235x5) Seated Rear Laterals: 70x6, 70x7 (LT: 65x6) Overhead EZ Extensions: 135x6, 140x4 (LT: 145x3) Smith Rev CG Bench: 245x6, 245x4 (LT: 265x3) V-bar Pushdowns: 204x6, x6, x5 (LT: 192x6) Overhead Rope Extensions: 156x8, 168x6(LT: na) + stretching and abs Comments: This would was really tough and a bit too long. I think I am going to start rotating incline and decline db work on every other chest day. Chest and shoulder strength was good today. Triceps were painful - forearm was bothering my rev cg and overhead ez extensions, other movements felt solid though. Tried doing flyes after I did all the chest and shoulder db presses - but by then my chest and shoulders were totally blasted. Hit failure once or twice every exercise. __________________ 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

08-26-2005, 12:02 AM	#214
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	8/25/05: Back, Biceps, Forearms - LOAD WORKOUT Deadlifts: 500x4, 455x4, 425x4 (LT: 495x4) BB Rows: 320x4 (LT: 315x6) CG Pulldowns: 320x5, 310x6 (LT: 315x6) Hammer Chins: bw+115x6, x4, +100x6 (LT: bw+110x6) Seated Rows: 322x6, 322x4, 312x6 (LT: 312x6) Shrugs: 475x6x3 (LT: 465x6) EZ Curls: 155x5, 145x6, x4, x4 (LT: 150x6) DB Hammers: 120x8,x6,x6 (LT: 120x6) + stretching Comments: Incredibly sweet workout today. Deadlifts were fantastic - 2 months ago I barely singled 505 - today I pulled 500 for a solid 4. All back movements felt really strong except for bb rows - which put too much strain on my hurt forearm - so I dropped the last 2 sets I had planned for them and put them on the seated rows and shrugs. Will be doing WG Pulldowns in place of bb rows until my forearm gets better. Biceps had gobs of strength today. Every first set was done to failure, except for db hammers. In other news. I started stacking CEE today with LM (of which I have about 1.5-2 weeks left). Bought the 1000g bulk tub from 'that other site'. 2 grams pre, 1 gram post. I have also started planning out 'phase 2' of the routine I am doing which involves some higher reps for hypertrophy and wave progression for "the big three" (ie: dead, squat, incline db for me). Intensity on lifts will be decreased from the current 100% effort on all lifts to 85-90%. A sample leg workout would have you doing 2 sets of heavy squats for 2 reps, with 5-8 sets at 60% - then supplementary leg work in the 6-10 rep range at 85-90% max effort. The percentages and volume adjusts in wave form throughout the 8 weeks. Will post this in detail later on - coupled with revisions to my 1.0 version of the current phase 1 of my routine. __________________ 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

08-26-2005, 10:21 PM	#221
spytech Getting Stronger Join Date: May 2005 Posts: 1,572 Recipes: 0 Rep Power: 37	8/26/05: Legs - LOAD WORKOUT ATG Squats: 315x3, x4, x5, x4 (LT: 365x3) Super Low SLDL: 315x4, x6 (LT 435x4) High Stance Leg Press: 1010x6x2, 1100x6, 1190x6 (LT: 1190x4) Smith Calf: 465x7 (5 sec negs), 465x6 (5 sec negs), 605x7, 615x6 (LT: 605x6) Seated Calf: 225x6 (5 sec negs), 280x5, 270x5 (LT: 270x4) +stretching and abs Comments: Nice workout. Hamstrings and lowerback were really fatigued from yesterdays deads and monday's leg workout still so I went lighter on squats and SLDL's. Hammered leg press and calves hard. Really liking the ATG squats for whatever reason. Leg presses were nice and deep and felt powerful today. Total Sets this Week: 86 (last week: 64) Next Week: Overload week. Every set is to failure, combined with a rest-pause triple failure set for every exercise. __________________ 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

08-24-2005, 12:22 AM	#212
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Very nice. Looks like the weights are moving up just fine.

08-26-2005, 12:25 AM	#215
Flowsybaby Pro Stature Join Date: Apr 2005 Posts: 579 Recipes: 0 Rep Power: 9	Awesome workout as usually Spytech. Hope phase 2 goes as plan.

08-26-2005, 01:02 AM	#217
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Here it is. Great DL today, glad you hit that. Other exercises with about 5 lb. plus increase is very nice. Seems like you are doing real good so far. Keep those workouts up.

08-26-2005, 06:59 AM	#219
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Wow..still adding weight like nobodys business! Your kickin' it bro!

08-26-2005, 10:35 PM	#222
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Looks good, could stand to increase the squats and SLDL's though even though you were going low. Otherwise, I like it.

08-26-2005, 10:51 PM	#224
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Ok, well heal up and get ready for another workout man. You seem to be increasing well, just do what you always do and consistency bro... No problem.