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

05-17-2005, 06:55 PM	#2
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,988 Recipes: 3 Rep Power: 234	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: 1,385 Recipes: 0 Rep Power: 34	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: 2,965 Recipes: 0 Rep Power: 62	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: 1,385 Recipes: 0 Rep Power: 34	Glad to be here. Just posted my last 5 workouts or so to get things started. __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 685d/625s Create your own FREE Workout Journal at http://www.strengthandbody.com/ 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: 3,988 Recipes: 3 Rep Power: 234	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: 7	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: 1,385 Recipes: 0 Rep Power: 34	Thanks guys __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 685d/625s Create your own FREE Workout Journal at http://www.strengthandbody.com/ 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: 1,385 Recipes: 0 Rep Power: 34	5/17/05 Sprints 5 @ 30m 1 @ 100m Comments: Fun. __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 685d/625s Create your own FREE Workout Journal at http://www.strengthandbody.com/ 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: 1,385 Recipes: 0 Rep Power: 34	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" - 230 @ 8-9% Status: Getting stronger... 685d/625s Create your own FREE Workout Journal at http://www.strengthandbody.com/ 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: 4	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 Registered User Join Date: Apr 2005 Location: my house Posts: 2,000 Recipes: 0 Rep Power: 46	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 __________________ Goals: Be strong.