Spytech's INTENSE workout journal

**spytech** · 05-17-2005, 06:49 PM

Hey-

Some of the members here have been pestering me to start a log, so here it is.

Some background:
- been doing the bodybuilding thing since 2001 (seriously), recreationally since forever.
- i am 5'10, 200lbs atm
- just finished cutting today (5/17/05). BF is sitting at 4.9% (7site caliper test). Most likely around 6-7%

Glad to be here. I will post the last few workouts I have done to get this journal rolling.

**Sholiz** · 05-17-2005, 06:55 PM

Look foreward to reading

**spytech** · 05-17-2005, 06:55 PM

Doing a DC routine right now - so volume is pretty low, everything to failure, etc etc. This week (the last 2 workouts listed here so far) I am cruising - no rest pause sets, and no failure. All submaximal efforts.

5/10/05: A1-Back Thickness, Back Width, Biceps, Forearms

Hammer Chins: bw+110x10-4-2 (LT: +110x15RP)
Rack Deads (slightly above kneecap): 625x9, 685x5 (LT: 605x10, 675x5)
Hammer Curls: 100x15 (LT: 95x15)
Cable Curls: 180x15-5-2 (LT: 192x14RP)

+ extreme stretching

5/11/05: B1-Chest, Shoulders, Triceps

Smith Machine Incline: 295x7-4-3 (LT: 285x17 RP)
Seated DB Press: 100x9 (LT: 100x8)
Single Arm Side Laterals: 80x10 (LT: 75x8)
Smith Reverse Close Grip Bench: 225x12-6-3 (LT: 215x17RP)
Incline DB: 100x21

+ extreme stretching

5/13/05: C1-Legs

Squats: 445x9, 475x2, 475x3
Super Low SLDL: 315x10, 365x6
Seated Calf Raise: 90x12 - 20 second negative pauses

+ extreme stretching

5/15/05: A2-Back Thickness, Back Width, Biceps, Forearms (cruising)

CG Pulldowns: 276x8, 300x3
Seated Rows: 276x8, 312x4
Standing Alt. DB Curls: 60x10, 80x3-70x2
Rev. EZ Curls: 75x10, 95x5
Concentration Curls: 70x4

+ extreme stretching

5/16/05: B2-Chest, Shoulders, Triceps (cruising)

Flat Bench Press: 225x20, 275x4, 295x4, 315x4 (first time benching in 2 years)
Flat DB Flyes: 80x12
Smith Machine Shoulder Press: 195x9, 215x4
Standing Rear Laterals: 70x8, 80x4
Behind the back Cable Pushdowns: 249x15, 269x10, 289x10

+extreme stretching

**johnsbod** · 05-17-2005, 06:56 PM

Thanks for coming over spytech and welcome.

I'm doing DC right now too and look forward to reading your journal.

**spytech** · 05-17-2005, 07:02 PM

Glad to be here. Just posted my last 5 workouts or so to get things started.

**Sholiz** · 05-17-2005, 07:06 PM

are you training UNDER a DC trainer or on your own?

**spytech** · 05-17-2005, 07:11 PM

Quote:

Originally Posted by Sholiz

are you training UNDER a DC trainer or on your own?

on my own.

**johnsbod** · 05-17-2005, 08:19 PM

Quote:

Originally Posted by spytech

on my own.

I'm doing the same thing. I've only been doing DC for a little over a month, but so far so good.

sfiximo · 05-17-2005, 08:29 PM

You are a monster

Keep up the hard work man

DarkFalcon · 05-17-2005, 09:47 PM

Quote:

Originally Posted by spytech

Doing a DC routine right now - so volume is pretty low, everything to failure, etc etc. This week (the last 2 workouts listed here so far) I am cruising - no rest pause sets, and no failure. All submaximal efforts.

5/10/05: A1-Back Thickness, Back Width, Biceps, Forearms

Hammer Chins: bw+110x10-4-2 (LT: +110x15RP)
Rack Deads (slightly above kneecap): 625x9, 685x5 (LT: 605x10, 675x5)
Hammer Curls: 100x15 (LT: 95x15)
Cable Curls: 180x15-5-2 (LT: 192x14RP)

+ extreme stretching

5/11/05: B1-Chest, Shoulders, Triceps

Smith Machine Incline: 295x7-4-3 (LT: 285x17 RP)
Seated DB Press: 100x9 (LT: 100x8)
Single Arm Side Laterals: 80x10 (LT: 75x8)
Smith Reverse Close Grip Bench: 225x12-6-3 (LT: 215x17RP)
Incline DB: 100x21

+ extreme stretching

5/13/05: C1-Legs

Squats: 445x9, 475x2, 475x3
Super Low SLDL: 315x10, 365x6
Seated Calf Raise: 90x12 - 20 second negative pauses

+ extreme stretching

5/15/05: A2-Back Thickness, Back Width, Biceps, Forearms (cruising)

CG Pulldowns: 276x8, 300x3
Seated Rows: 276x8, 312x4
Standing Alt. DB Curls: 60x10, 80x3-70x2
Rev. EZ Curls: 75x10, 95x5
Concentration Curls: 70x4

+ extreme stretching

5/16/05: B2-Chest, Shoulders, Triceps (cruising)

Flat Bench Press: 225x20, 275x4, 295x4, 315x4 (first time benching in 2 years)
Flat DB Flyes: 80x12
Smith Machine Shoulder Press: 195x9, 215x4
Standing Rear Laterals: 70x8, 80x4
Behind the back Cable Pushdowns: 249x15, 269x10, 289x10

+extreme stretching

Damn. Great strength to go along with your size, your obviously on the right track.

**spytech** · 05-17-2005, 10:51 PM

Thanks guys

**spytech** · 05-18-2005, 07:18 AM

5/17/05 Sprints
5 @ 30m
1 @ 100m

Comments: Fun.

**spytech** · 05-18-2005, 06:12 PM

5/18/05: C2-Legs (cruising)

Hack Squats: 470x8, 610x3
DC Style Leg Press (top half of foot off top of platform): 830x15, 930x8
Seated Calf Press: 225x40, 180x75, 180x50

+ extreme stretching

Comments: Nice easy workout. 15 minutes.

Abdominator · 05-18-2005, 09:47 PM

Dang, you're looking great, SpyTech! I hope I look as good as you do when I get near 200 lbs.

Great job!

- Skip

Master Of Puppets · 05-18-2005, 10:00 PM

From that pic in your avy, it looks like you need to fill out your chest more. Did you start out thin? I was wondering if there's still hope for me...

-MOP

**spytech** · 05-18-2005, 10:14 PM

Quote:

Originally Posted by Abdominator

Dang, you're looking great, SpyTech! I hope I look as good as you do when I get near 200 lbs.

Great job!

- Skip

Skip, your kind words really, really mean alot

I hope I look as good as you do when I am your age

Cannot wait to see you at 200!

Quote:

Originally Posted by Master Of Puppets

From that pic in your avy, it looks like you need to fill out your chest more. Did you start out thin? I was wondering if there's still hope for me...

-MOP

I graduated highschool in 99 weighing about 130lbs - and that was after weight training throughout highschool. Always been really thin with a small bone structure. My chest is pretty thick (see the 'sidechestwithuglyface.jpg'), but my chest has that annoying genetic defect - that damn gap between my pecs. It will always make my chest look small from the front, no matter how thick it gets :\ Either way, I always consider my chest my weakest link, and am always hitting it twice as hard as everything else. Thanks for posting

Master Of Puppets · 05-18-2005, 10:17 PM

My frame is also thin, and my pecs are spread apart as well, just like yours. I look forward to seeing you become even morer of a beast than you already are.

-MOP

**spytech** · 05-19-2005, 01:38 AM

Thanks MOP, I wont disappoint

**spytech** · 05-19-2005, 08:48 PM

5/19/05 A3-Back Width, Back Thickness, Biceps, Forearms (cruising)

WG Behind-the-neck Pulldowns: 204x12, 240x3
Bentover Rows: 225x12, 275x4
DB Rows: 100x15, 100x15 (supersetted with EZ Curls)
EZ Curls: 115x10, 115x10
Reverse EZ Curls: 75x12, 95x6

Comments: Quick workout. Done in less than 20.

**spytech** · 05-20-2005, 08:18 PM

Bike Ride from Hell
3miles, 13 minutes.

Comments: Worst hill I have ever biked up. 5mph average up, 41.3mph down.

Master Of Puppets · 05-20-2005, 09:00 PM

The ride down must have been really fun!

-MOP

**spytech** · 05-20-2005, 09:24 PM

Quote:

Originally Posted by Master Of Puppets

The ride down must have been really fun!

-MOP

haha, yeah it wasnt bad.

**spytech** · 05-23-2005, 08:39 PM

5/23/05: B3-Chest, Shoulders, Triceps

Smith Machine Decline: 315x11-4-3 (LT: 305x18RP)
Smith Machine Decline 20 rep Death: 245x18-5
Flat DB Flyes: 80x9-3-4
Smith Machine Behind the Head Shoulder Press: 195x7-3-2.5 (LT:195x12RP)
Single Arm Side Laterals: 80x11
Pushdowns: 204x10-4-5 (LT: 204x20RP)
Single Arm Rev Pulldowns: 60x12

+ extreme stretching

Comments: Great workout. Everything felt really solid.

Master Of Puppets · 05-23-2005, 11:49 PM

looks like you got some PR's in there.

**spytech** · 05-24-2005, 02:17 AM

Quote:

Originally Posted by Master Of Puppets

looks like you got some PR's in there.

Always

Have to keep progressing...

**spytech** · 05-24-2005, 08:37 PM

5/24/05: C3-Legs

Leg Press: 1010x15-4-4, (LT: 1190x12RP)
Leg Press Calf Press: 560x10, 560x8 (5 second negative pauses each rep)
Front Squats: 225x12, 295x4, 315x4
Seated Leg Press (toes off platform): 400x10, 400x22-8-12

+ extreme stretching

Comments: Decent workout. Last 4 45's in the gym were being used so I did reps on leg press without them. Tried front squats again (first time in a long time) just for some variation - forgot how hard on the knees these were. Tried the seated leg press machine - stack goes to 400 pounds. ROM is decent, but the machine is really 'sticky' and not smooth at all. Managed to get a good hamstring blast out of it.

**spytech** · 05-26-2005, 05:26 PM

5/26/05: A1-Back Thickness, Back Width, Biceps, Forearms

Hammer Chins: bw+110x11-4-2 (LT: +110x16RP)
Rack Deads (bottom of kneecap): 585x3, 625x11, 695x0, 585x4 (LT: 625x9, 685x5 (at above the kneecap))
Shrugs: 405x25
Hammer Curls: 100x18 (LT: 100x15)
Cable Curls: 185x12-5-5 (LT: 180x22RP)
Concentration Curls: 55x4

+ extreme stretching

Comments: BALLS! This was a very brutal workout. That extra 2" of ROM on rack deads really kicked my ass (and ripped my knees up). Felt really strong at 625, but it just drained the hell out of me. Had -nothing- after that. The 695 attempt was a joke (2" maybe). Barely got 585x4 after that. Lower back is extremely fatigued and tight right now. Chins were really hard (I am up 3 pounds since last time I did them). Shrugs were cake, curls went well. Doctor diagnosed me with bronchitis this morning, lol. Next time I think I will do my heavy set of 4 first then 8...

**spytech** · 05-27-2005, 06:43 PM

Sprints

1 @ 30m
5 @ 40m
1 @ 100m

Comments: Very fast workout in the rain. Minimal rest times (brisk walk back to start after every sprint).

Master Of Puppets · 05-27-2005, 07:11 PM

Running in the rain gets me so pumped up! Of course it hasn't rained here in like 3 weeks... Oh well... Nice workout.

-MOP

**spytech** · 05-28-2005, 06:17 PM

5/28/05: B1-Chest, Shoulders, Triceps

Smith Machine Incline: 300x8-3-2 (LT: 295x14 RP)
Incline DB: 100x22 (LT: 100x21)
Incline DB Flyes: 70x12-4

Front Laterals (strict): 40x15, 55x8
Standing Rear Laterals: 75x6, 70x8

Smith Reverse Close Grip Bench: 235x11-6-3 (LT: 225x21RP)
V-Bar Pushdowns: 180x15-7-4

+ extreme stretching

Comments: Very intense workout. Back, rear delts, forearms still really sore from Thursday. Had a really strong day anyways. Front laterals felt really good - first time doing them in about 2 years.

05-17-2005, 06:55 PM	#2
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 540	Look foreward to reading __________________ You hear me before you see me, I got King Kong in the trunk

05-17-2005, 06:55 PM	#3
spytech Getting Stronger Join Date: May 2005 Posts: 1,905 Recipes: 0 Rep Power: 84	Doing a DC routine right now - so volume is pretty low, everything to failure, etc etc. This week (the last 2 workouts listed here so far) I am cruising - no rest pause sets, and no failure. All submaximal efforts. 5/10/05: A1-Back Thickness, Back Width, Biceps, Forearms Hammer Chins: bw+110x10-4-2 (LT: +110x15RP) Rack Deads (slightly above kneecap): 625x9, 685x5 (LT: 605x10, 675x5) Hammer Curls: 100x15 (LT: 95x15) Cable Curls: 180x15-5-2 (LT: 192x14RP) + extreme stretching 5/11/05: B1-Chest, Shoulders, Triceps Smith Machine Incline: 295x7-4-3 (LT: 285x17 RP) Seated DB Press: 100x9 (LT: 100x8) Single Arm Side Laterals: 80x10 (LT: 75x8) Smith Reverse Close Grip Bench: 225x12-6-3 (LT: 215x17RP) Incline DB: 100x21 + extreme stretching 5/13/05: C1-Legs Squats: 445x9, 475x2, 475x3 Super Low SLDL: 315x10, 365x6 Seated Calf Raise: 90x12 - 20 second negative pauses + extreme stretching 5/15/05: A2-Back Thickness, Back Width, Biceps, Forearms (cruising) CG Pulldowns: 276x8, 300x3 Seated Rows: 276x8, 312x4 Standing Alt. DB Curls: 60x10, 80x3-70x2 Rev. EZ Curls: 75x10, 95x5 Concentration Curls: 70x4 + extreme stretching 5/16/05: B2-Chest, Shoulders, Triceps (cruising) Flat Bench Press: 225x20, 275x4, 295x4, 315x4 (first time benching in 2 years) Flat DB Flyes: 80x12 Smith Machine Shoulder Press: 195x9, 215x4 Standing Rear Laterals: 70x8, 80x4 Behind the back Cable Pushdowns: 249x15, 269x10, 289x10 +extreme stretching Last edited by spytech : 05-17-2005 at 07:02 PM.

05-17-2005, 06:56 PM	#4
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,733 Recipes: 0 Rep Power: 302	Thanks for coming over spytech and welcome. I'm doing DC right now too and look forward to reading your journal. __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

05-17-2005, 07:02 PM	#5
spytech Getting Stronger Join Date: May 2005 Posts: 1,905 Recipes: 0 Rep Power: 84	Glad to be here. Just posted my last 5 workouts or so to get things started. __________________ 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

05-17-2005, 07:06 PM	#6
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 540	are you training UNDER a DC trainer or on your own? __________________ You hear me before you see me, I got King Kong in the trunk

05-17-2005, 08:29 PM	#9
sfiximo Pro Stature Join Date: Mar 2005 Location: a Posts: 303 Recipes: 0 Rep Power: 73	You are a monster Keep up the hard work man __________________ check out my journal (its somewhere in the workout log section)

05-17-2005, 10:51 PM	#11
spytech Getting Stronger Join Date: May 2005 Posts: 1,905 Recipes: 0 Rep Power: 84	Thanks guys __________________ 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

05-18-2005, 07:18 AM	#12
spytech Getting Stronger Join Date: May 2005 Posts: 1,905 Recipes: 0 Rep Power: 84	5/17/05 Sprints 5 @ 30m 1 @ 100m Comments: Fun. __________________ 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

05-18-2005, 06:12 PM	#13
spytech Getting Stronger Join Date: May 2005 Posts: 1,905 Recipes: 0 Rep Power: 84	5/18/05: C2-Legs (cruising) Hack Squats: 470x8, 610x3 DC Style Leg Press (top half of foot off top of platform): 830x15, 930x8 Seated Calf Press: 225x40, 180x75, 180x50 + extreme stretching Comments: Nice easy workout. 15 minutes. __________________ 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

05-18-2005, 09:47 PM	#14
Abdominator Dominateur d'Abs Join Date: May 2005 Location: Gainesville, FL Posts: 71 Recipes: 0 Rep Power: 12	Dang, you're looking great, SpyTech! I hope I look as good as you do when I get near 200 lbs. Great job! - Skip __________________ "If you put your mind to it, you can accomplish anything." http://www.skippypodar.net

05-18-2005, 10:00 PM	#15
Master Of Puppets Pro Stature Join Date: Apr 2005 Location: IL, USA Posts: 2,162 Recipes: 0 Rep Power: 295	From that pic in your avy, it looks like you need to fill out your chest more. Did you start out thin? I was wondering if there's still hope for me... -MOP __________________ Trautman: How will you live, John? Rambo: Day by day. -Rambo: First Blood Part II

05-18-2005, 10:17 PM	#17
Master Of Puppets Pro Stature Join Date: Apr 2005 Location: IL, USA Posts: 2,162 Recipes: 0 Rep Power: 295	My frame is also thin, and my pecs are spread apart as well, just like yours. I look forward to seeing you become even morer of a beast than you already are. -MOP __________________ Trautman: How will you live, John? Rambo: Day by day. -Rambo: First Blood Part II

05-19-2005, 01:38 AM	#18
spytech Getting Stronger Join Date: May 2005 Posts: 1,905 Recipes: 0 Rep Power: 84	Thanks MOP, I wont disappoint __________________ 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

05-19-2005, 08:48 PM	#19
spytech Getting Stronger Join Date: May 2005 Posts: 1,905 Recipes: 0 Rep Power: 84	5/19/05 A3-Back Width, Back Thickness, Biceps, Forearms (cruising) WG Behind-the-neck Pulldowns: 204x12, 240x3 Bentover Rows: 225x12, 275x4 DB Rows: 100x15, 100x15 (supersetted with EZ Curls) EZ Curls: 115x10, 115x10 Reverse EZ Curls: 75x12, 95x6 Comments: Quick workout. Done in less than 20. __________________ 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

05-20-2005, 08:18 PM	#20
spytech Getting Stronger Join Date: May 2005 Posts: 1,905 Recipes: 0 Rep Power: 84	Bike Ride from Hell 3miles, 13 minutes. Comments: Worst hill I have ever biked up. 5mph average up, 41.3mph down. __________________ 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

05-20-2005, 09:00 PM	#21
Master Of Puppets Pro Stature Join Date: Apr 2005 Location: IL, USA Posts: 2,162 Recipes: 0 Rep Power: 295	The ride down must have been really fun! -MOP __________________ Trautman: How will you live, John? Rambo: Day by day. -Rambo: First Blood Part II

05-23-2005, 08:39 PM	#23
spytech Getting Stronger Join Date: May 2005 Posts: 1,905 Recipes: 0 Rep Power: 84	5/23/05: B3-Chest, Shoulders, Triceps Smith Machine Decline: 315x11-4-3 (LT: 305x18RP) Smith Machine Decline 20 rep Death: 245x18-5 Flat DB Flyes: 80x9-3-4 Smith Machine Behind the Head Shoulder Press: 195x7-3-2.5 (LT:195x12RP) Single Arm Side Laterals: 80x11 Pushdowns: 204x10-4-5 (LT: 204x20RP) Single Arm Rev Pulldowns: 60x12 + extreme stretching Comments: Great workout. Everything felt really solid. __________________ 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

05-23-2005, 11:49 PM	#24
Master Of Puppets Pro Stature Join Date: Apr 2005 Location: IL, USA Posts: 2,162 Recipes: 0 Rep Power: 295	looks like you got some PR's in there. __________________ Trautman: How will you live, John? Rambo: Day by day. -Rambo: First Blood Part II

05-24-2005, 08:37 PM	#26
spytech Getting Stronger Join Date: May 2005 Posts: 1,905 Recipes: 0 Rep Power: 84	5/24/05: C3-Legs Leg Press: 1010x15-4-4, (LT: 1190x12RP) Leg Press Calf Press: 560x10, 560x8 (5 second negative pauses each rep) Front Squats: 225x12, 295x4, 315x4 Seated Leg Press (toes off platform): 400x10, 400x22-8-12 + extreme stretching Comments: Decent workout. Last 4 45's in the gym were being used so I did reps on leg press without them. Tried front squats again (first time in a long time) just for some variation - forgot how hard on the knees these were. Tried the seated leg press machine - stack goes to 400 pounds. ROM is decent, but the machine is really 'sticky' and not smooth at all. Managed to get a good hamstring blast out of it. __________________ 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

05-26-2005, 05:26 PM	#27
spytech Getting Stronger Join Date: May 2005 Posts: 1,905 Recipes: 0 Rep Power: 84	5/26/05: A1-Back Thickness, Back Width, Biceps, Forearms Hammer Chins: bw+110x11-4-2 (LT: +110x16RP) Rack Deads (bottom of kneecap): 585x3, 625x11, 695x0, 585x4 (LT: 625x9, 685x5 (at above the kneecap)) Shrugs: 405x25 Hammer Curls: 100x18 (LT: 100x15) Cable Curls: 185x12-5-5 (LT: 180x22RP) Concentration Curls: 55x4 + extreme stretching Comments: BALLS! This was a very brutal workout. That extra 2" of ROM on rack deads really kicked my ass (and ripped my knees up). Felt really strong at 625, but it just drained the hell out of me. Had -nothing- after that. The 695 attempt was a joke (2" maybe). Barely got 585x4 after that. Lower back is extremely fatigued and tight right now. Chins were really hard (I am up 3 pounds since last time I did them). Shrugs were cake, curls went well. Doctor diagnosed me with bronchitis this morning, lol. Next time I think I will do my heavy set of 4 first then 8... __________________ 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

05-27-2005, 06:43 PM	#28
spytech Getting Stronger Join Date: May 2005 Posts: 1,905 Recipes: 0 Rep Power: 84	Sprints 1 @ 30m 5 @ 40m 1 @ 100m Comments: Very fast workout in the rain. Minimal rest times (brisk walk back to start after every sprint). __________________ 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

05-27-2005, 07:11 PM	#29
Master Of Puppets Pro Stature Join Date: Apr 2005 Location: IL, USA Posts: 2,162 Recipes: 0 Rep Power: 295	Running in the rain gets me so pumped up! Of course it hasn't rained here in like 3 weeks... Oh well... Nice workout. -MOP __________________ Trautman: How will you live, John? Rambo: Day by day. -Rambo: First Blood Part II

05-28-2005, 06:17 PM	#30
spytech Getting Stronger Join Date: May 2005 Posts: 1,905 Recipes: 0 Rep Power: 84	5/28/05: B1-Chest, Shoulders, Triceps Smith Machine Incline: 300x8-3-2 (LT: 295x14 RP) Incline DB: 100x22 (LT: 100x21) Incline DB Flyes: 70x12-4 Front Laterals (strict): 40x15, 55x8 Standing Rear Laterals: 75x6, 70x8 Smith Reverse Close Grip Bench: 235x11-6-3 (LT: 225x21RP) V-Bar Pushdowns: 180x15-7-4 + extreme stretching Comments: Very intense workout. Back, rear delts, forearms still really sore from Thursday. Had a really strong day anyways. Front laterals felt really good - first time doing them in about 2 years. __________________ 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

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