Spytech's INTENSE workout journal - Page 9

GameDayDog · 09-07-2005, 07:32 AM

Wassup, just wanted to pop in & wysh ya a happy byrthday!!

Peace..~G

**spytech** · 09-07-2005, 07:58 AM

Quote:

Originally Posted by GameDayDog

Wassup, just wanted to pop in & wysh ya a happy byrthday!!

Peace..~G

Thanks

**spytech** · 09-07-2005, 05:46 PM

9/7/05: Legs - ACTIVE RECOVERY WORKOUT

ATG Squats: 335x3, 355x2, 315x3
Super Low SLDL: 315x6x2
Hack Squats: 470x6x2

Seated Calf: 285x10, 250x6(5 sec negs), 250x12, 250x12

+stretching

Comments: Easy workout.

Flowsybaby · 09-07-2005, 07:05 PM

Quote:

Originally Posted by spytech

9/7/05: Legs - ACTIVE RECOVERY WORKOUT

ATG Squats: 335x3, 355x2, 315x3
Super Low SLDL: 315x6x2
Hack Squats: 470x6x2

Seated Calf: 285x10, 250x6(5 sec negs), 250x12, 250x12

+stretching

Comments: Easy workout.

Easy cakes he says. Yea those are some pathetic weights.... JKing.... Great lift as usual and I hope your injury heals.

**spytech** · 09-07-2005, 11:50 PM

Thanks Flow

**spytech** · 09-08-2005, 07:44 AM

Spytech Hybrid Strength and Hypertrophy Training

Finally finished typing up the 2nd version of this routine. Made a few changes to Phase 1 and added in Phase 2 to complete this program.

LINK: http://www.spytechonline.com/shsht/index.htm

**spytech** · 09-08-2005, 07:59 PM

9/8/05: Chest, Shoulders, Triceps - ACTIVE RECOVERY WORKOUT

Incline DB: 120x6x2
Cable Incline Flyes: 80x6x2

Seated DB: 80x8
Side Laterals: 55x6
Seated Rear Laterals: 50x6

V-bar Pushdowns: 192x8x2
Overhead Rope Extensions: 144x8
Rev. Pushdowns: 144x8
Dips (Elbows tucked, no leaning): bw x10

+ stretching

Comments: Snoozefest. Everything was easy, as it should be. Tried doing dips in a different fashion today to totally isolate my tris - worked really well.

**spytech** · 09-09-2005, 05:46 PM

9/9/05: Back, Biceps, Forearms - ACTIVE RECOVERY WORKOUT

DB Rows: 150x6
CG Pulldowns: 276x6x2
Hammer Chins: bw+100x6
Seated Rows: 300x8
Shrugs: 455x8x2

CG Vbar Cable Curls: 168x6, 156x6, 144x6, 144x6

+ stretching and abs

Comments: Boring. Weighed 212.5 last night with no changes in diet during the week - body seems to really be responding to this recovery week after last week's fun.

**spytech** · 09-12-2005, 11:18 PM

9/12/05: Legs - BASELINE WORKOUT

Close Stance Squats: 315x4, 365x4, 405x3 (LT: na)
Super Low SLDL: 425x4x2 (LT: na)
High Stance Leg Press: 1170x6, x2, 1100x4 (LT: na)

Smith Calf: 455x6 (5 sec negs), 555x8, 625x6 (LT: na)
Seated Calf: 295x6, 270x5 (5 sec negs) (LT: na)

+ stretching and abs

Comments: Decent workout. Right calf/achilles tendon was cramping up on me during warmups with the bar going all the way down, so I decided to do close stance parallels today (shoulder width). Everything went smoothly. Too many plates were in use so I could not max out the leg press, so I just went a little deeper than usual. Calves felt nice. No failure sets.

**spytech** · 09-13-2005, 08:53 PM

9/13/05: Chest, Shoulders, Triceps - BASELINE WORKOUT

Incline DB: 130x6, x5, x4 (LT: 140x6)
Decline DB: 130x6x2 (LT: 140x6)
Incline Cable Flyes: 90x6, 80x6x2 (LT: 80x6)

Seated DB: 100x8, x6 (LT: 110x6)
Side Laterals: 75x6, 65x6 (LT: 100x4)
Seated Rear Laterals: 65x6x2 (LT: 65x10)

V-bar Pushdowns: 214x8, 224x6 (LT: 219x8)
Overhead Rope Extensions: 180x7, 180x5 (LT: 173x6)
Dips (elbows in/no leaning): bw(212)+25x6, bw+50x6

+ stretching

Comments: Great workout. The forearm was hampering my stability a bit on the incline/decline presses and my shoulder was feeling a bit sore, so I went for a deeper ROM with the 130's instead of pushing for the absolute heaviest weight possible. Really love cable flyes. Shoulders felt great (weird how shoulder work does not aggravate my shoulder, but incline/decline presses do). Went with really strict form on side laterals today (virtually no momentum, very controlled negative). Triceps felt really strong - found a new favorite tricep exercise in the elbows tucked/no leaning dips.

**spytech** · 09-15-2005, 06:33 PM

9/15/05: Back, Biceps, Forearms - BASELINE WORKOUT

Deadlifts: 520x3, 455x3 (LT: 510x3)
T-bar Rows: 270x4 (bar weight not included) (LT: na)
CG Pulldowns: 320x6, 300x6 (LT: 320x5)
Hammer Chins: bw+120x4, +100x5 (LT: +120x5)
Seated Rows: 327x7, 312x6 (LT: 327x6)
Shrugs: 495x6, 495x8 (LT: 495x6)

CG Vbar Cable Curls: 144x8, 156x8x3 (LT: 156x8)
DB Hammers: 120x8 (LT: 130x4)

+ stretching

Comments: Pretty easy workout. Was really anxious/nervous to do deads, but that all went away when I ripped 520 for 3. Everything else went great - matched or beat the previous overload workout's performances on most movements.

**spytech** · 09-16-2005, 09:21 PM

9/16/05: Legs - BASELINE WORKOUT

ATG Squats: 315x3x2, 335x3 (LT: na)
High Stance Leg Press: 1190x10, 1190x6x2 (LT: 1170x6)
Single Leg Extensions: 150x6x2

Smith Calf: 455x8 (5 sec negs), 555x8, 635x6 (LT: 625x6)
Seated Calf: 305x6, 270x5 (5 sec negs) (LT: 295x6)

+ stretching and core

Comments: Good session. Lower back was really fatigued from deads so I passed on SLDL's and went lighter on ATGs. Really hammered the shit out of the leg press, extensions, and calves.

**spytech** · 09-19-2005, 09:13 PM

9/19/05: Chest, Shoulders, Triceps - LOAD WORKOUT

Incline DB: 140x4, 130x5, 4, 4 (LT: 130x6)
Incline Cable Flyes: 90x6, 90x4, 80x6, 80x7 (LT: 90x6)
Flat Cable Flyes: 80x6, 90x4, 80x7 (LT: na)

Seated DB: 100x8, 100x7, 100x6 (LT: 100x8)
Side Laterals: 80x6, 70x6 (LT: 75x6)
Seated Rear Laterals: 70x7x2 (LT: 65x6)
Lying Incline Side Laterals: 55x8 (LT: na)

Dips (elbows in/no leaning): bw+35x8, bw+70x8, bw+70x9 (LT: +50x6)
V-bar Pushdowns: 229x6, 219x6, 219x6 (LT: 224x6)
Overhead Rope Extensions: 192x4, 180x4 (LT: 180x7)
Reverse Pulldowns: 168x8, 173x8 (LT: 161x8)

+ stretching and core

Comments: Nice workout. Only thing that troubled my forearm was the 140's on incline. Did not have a spotter for seated db, so worked with the 100's. Everything else went really well. Cable flyes really blasted my chest today. Lots of 'go' today.

spytechs_wife · 09-20-2005, 03:13 AM

**spytech** · 09-20-2005, 03:18 AM

**spytech** · 09-21-2005, 10:38 PM

9/21/05: Back, Biceps, Forearms - LOAD WORKOUT

Deadlifts: 530x2, 495x3, 455x3 (LT: 520x3)
CG Pulldowns: 325x4, 315x4, 300x5 (LT: 320x6)
Hammer Chins: bw+120x6, +120x4, +100x6 (LT: +120x4)
Seated Rows: 332x5, 322x6, 312x6 (LT: 327x7)
Shrugs: 505x10, 515x10, 535x8 (LT: 495x8)

CG Vbar Cable Curls: 168x8, 180x8, 180x6, 180x9 (LT: 156x8)
DB Hammers: 80x10, 100x10x2 (LT: 120x8)

+ stretching

Comments: Stellar session today. Everything was 'on'. Deadlifts kicked ass, 495 and 455 were easy after 530x2. Every single set of back work felt tremendous. Shrugs exploded today, 535 was still too easy. Vbar curls were solid. Took it easy on hammer curls for the forearm. Fun times!

09-07-2005, 07:32 AM	#241
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Super Spy Wassup, just wanted to pop in & wysh ya a happy byrthday!! Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

09-07-2005, 05:46 PM	#243
spytech Getting Stronger Join Date: May 2005 Posts: 1,527 Recipes: 0 Rep Power: 37	9/7/05: Legs - ACTIVE RECOVERY WORKOUT ATG Squats: 335x3, 355x2, 315x3 Super Low SLDL: 315x6x2 Hack Squats: 470x6x2 Seated Calf: 285x10, 250x6(5 sec negs), 250x12, 250x12 +stretching Comments: Easy 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

09-07-2005, 11:50 PM	#245
spytech Getting Stronger Join Date: May 2005 Posts: 1,527 Recipes: 0 Rep Power: 37	Thanks Flow __________________ 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

09-08-2005, 07:44 AM	#246
spytech Getting Stronger Join Date: May 2005 Posts: 1,527 Recipes: 0 Rep Power: 37	Spytech Hybrid Strength and Hypertrophy Training Finally finished typing up the 2nd version of this routine. Made a few changes to Phase 1 and added in Phase 2 to complete this program. LINK: http://www.spytechonline.com/shsht/index.htm __________________ 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

09-08-2005, 07:59 PM	#247
spytech Getting Stronger Join Date: May 2005 Posts: 1,527 Recipes: 0 Rep Power: 37	9/8/05: Chest, Shoulders, Triceps - ACTIVE RECOVERY WORKOUT Incline DB: 120x6x2 Cable Incline Flyes: 80x6x2 Seated DB: 80x8 Side Laterals: 55x6 Seated Rear Laterals: 50x6 V-bar Pushdowns: 192x8x2 Overhead Rope Extensions: 144x8 Rev. Pushdowns: 144x8 Dips (Elbows tucked, no leaning): bw x10 + stretching Comments: Snoozefest. Everything was easy, as it should be. Tried doing dips in a different fashion today to totally isolate my tris - worked really well. __________________ 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

09-09-2005, 05:46 PM	#248
spytech Getting Stronger Join Date: May 2005 Posts: 1,527 Recipes: 0 Rep Power: 37	9/9/05: Back, Biceps, Forearms - ACTIVE RECOVERY WORKOUT DB Rows: 150x6 CG Pulldowns: 276x6x2 Hammer Chins: bw+100x6 Seated Rows: 300x8 Shrugs: 455x8x2 CG Vbar Cable Curls: 168x6, 156x6, 144x6, 144x6 + stretching and abs Comments: Boring. Weighed 212.5 last night with no changes in diet during the week - body seems to really be responding to this recovery week after last week's fun. __________________ 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

09-12-2005, 11:18 PM	#249
spytech Getting Stronger Join Date: May 2005 Posts: 1,527 Recipes: 0 Rep Power: 37	9/12/05: Legs - BASELINE WORKOUT Close Stance Squats: 315x4, 365x4, 405x3 (LT: na) Super Low SLDL: 425x4x2 (LT: na) High Stance Leg Press: 1170x6, x2, 1100x4 (LT: na) Smith Calf: 455x6 (5 sec negs), 555x8, 625x6 (LT: na) Seated Calf: 295x6, 270x5 (5 sec negs) (LT: na) + stretching and abs Comments: Decent workout. Right calf/achilles tendon was cramping up on me during warmups with the bar going all the way down, so I decided to do close stance parallels today (shoulder width). Everything went smoothly. Too many plates were in use so I could not max out the leg press, so I just went a little deeper than usual. Calves felt nice. No failure sets. __________________ 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

09-13-2005, 08:53 PM	#250
spytech Getting Stronger Join Date: May 2005 Posts: 1,527 Recipes: 0 Rep Power: 37	9/13/05: Chest, Shoulders, Triceps - BASELINE WORKOUT Incline DB: 130x6, x5, x4 (LT: 140x6) Decline DB: 130x6x2 (LT: 140x6) Incline Cable Flyes: 90x6, 80x6x2 (LT: 80x6) Seated DB: 100x8, x6 (LT: 110x6) Side Laterals: 75x6, 65x6 (LT: 100x4) Seated Rear Laterals: 65x6x2 (LT: 65x10) V-bar Pushdowns: 214x8, 224x6 (LT: 219x8) Overhead Rope Extensions: 180x7, 180x5 (LT: 173x6) Dips (elbows in/no leaning): bw(212)+25x6, bw+50x6 + stretching Comments: Great workout. The forearm was hampering my stability a bit on the incline/decline presses and my shoulder was feeling a bit sore, so I went for a deeper ROM with the 130's instead of pushing for the absolute heaviest weight possible. Really love cable flyes. Shoulders felt great (weird how shoulder work does not aggravate my shoulder, but incline/decline presses do). Went with really strict form on side laterals today (virtually no momentum, very controlled negative). Triceps felt really strong - found a new favorite tricep exercise in the elbows tucked/no leaning dips. __________________ 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

09-15-2005, 06:33 PM	#251
spytech Getting Stronger Join Date: May 2005 Posts: 1,527 Recipes: 0 Rep Power: 37	9/15/05: Back, Biceps, Forearms - BASELINE WORKOUT Deadlifts: 520x3, 455x3 (LT: 510x3) T-bar Rows: 270x4 (bar weight not included) (LT: na) CG Pulldowns: 320x6, 300x6 (LT: 320x5) Hammer Chins: bw+120x4, +100x5 (LT: +120x5) Seated Rows: 327x7, 312x6 (LT: 327x6) Shrugs: 495x6, 495x8 (LT: 495x6) CG Vbar Cable Curls: 144x8, 156x8x3 (LT: 156x8) DB Hammers: 120x8 (LT: 130x4) + stretching Comments: Pretty easy workout. Was really anxious/nervous to do deads, but that all went away when I ripped 520 for 3. Everything else went great - matched or beat the previous overload workout's performances on most movements. __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 692d/625s Create your own FREE Workout Journal at http://www.strengthandbody.com/ My Lifting Vids Spytech SHSHT: http://www.strengthandbody.com/shsht.html Spytech SHWSB: http://www.strengthandbody.com/shwsb.html

09-16-2005, 09:21 PM	#252
spytech Getting Stronger Join Date: May 2005 Posts: 1,527 Recipes: 0 Rep Power: 37	9/16/05: Legs - BASELINE WORKOUT ATG Squats: 315x3x2, 335x3 (LT: na) High Stance Leg Press: 1190x10, 1190x6x2 (LT: 1170x6) Single Leg Extensions: 150x6x2 Smith Calf: 455x8 (5 sec negs), 555x8, 635x6 (LT: 625x6) Seated Calf: 305x6, 270x5 (5 sec negs) (LT: 295x6) + stretching and core Comments: Good session. Lower back was really fatigued from deads so I passed on SLDL's and went lighter on ATGs. Really hammered the shit out of the leg press, extensions, and calves. __________________ 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

09-19-2005, 09:13 PM	#253
spytech Getting Stronger Join Date: May 2005 Posts: 1,527 Recipes: 0 Rep Power: 37	9/19/05: Chest, Shoulders, Triceps - LOAD WORKOUT Incline DB: 140x4, 130x5, 4, 4 (LT: 130x6) Incline Cable Flyes: 90x6, 90x4, 80x6, 80x7 (LT: 90x6) Flat Cable Flyes: 80x6, 90x4, 80x7 (LT: na) Seated DB: 100x8, 100x7, 100x6 (LT: 100x8) Side Laterals: 80x6, 70x6 (LT: 75x6) Seated Rear Laterals: 70x7x2 (LT: 65x6) Lying Incline Side Laterals: 55x8 (LT: na) Dips (elbows in/no leaning): bw+35x8, bw+70x8, bw+70x9 (LT: +50x6) V-bar Pushdowns: 229x6, 219x6, 219x6 (LT: 224x6) Overhead Rope Extensions: 192x4, 180x4 (LT: 180x7) Reverse Pulldowns: 168x8, 173x8 (LT: 161x8) + stretching and core Comments: Nice workout. Only thing that troubled my forearm was the 140's on incline. Did not have a spotter for seated db, so worked with the 100's. Everything else went really well. Cable flyes really blasted my chest today. Lots of 'go' today. __________________ 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

09-20-2005, 03:13 AM	#254
spytechs_wife Amateur Join Date: Sep 2005 Posts: 53 Recipes: 0 Rep Power: 4	boo!

09-20-2005, 03:18 AM	#255
spytech Getting Stronger Join Date: May 2005 Posts: 1,527 Recipes: 0 Rep Power: 37	lol __________________ 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

09-21-2005, 10:38 PM	#256
spytech Getting Stronger Join Date: May 2005 Posts: 1,527 Recipes: 0 Rep Power: 37	9/21/05: Back, Biceps, Forearms - LOAD WORKOUT Deadlifts: 530x2, 495x3, 455x3 (LT: 520x3) CG Pulldowns: 325x4, 315x4, 300x5 (LT: 320x6) Hammer Chins: bw+120x6, +120x4, +100x6 (LT: +120x4) Seated Rows: 332x5, 322x6, 312x6 (LT: 327x7) Shrugs: 505x10, 515x10, 535x8 (LT: 495x8) CG Vbar Cable Curls: 168x8, 180x8, 180x6, 180x9 (LT: 156x8) DB Hammers: 80x10, 100x10x2 (LT: 120x8) + stretching Comments: Stellar session today. Everything was 'on'. Deadlifts kicked ass, 495 and 455 were easy after 530x2. Every single set of back work felt tremendous. Shrugs exploded today, 535 was still too easy. Vbar curls were solid. Took it easy on hammer curls for the forearm. Fun times! __________________ 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