Spytech’s Intense Workout Log

Fantastic. Bench finally clicked for once and it felt great. Did all my singles flat backed and came within 5lbs of my arched PR already. Not bad at all. ATG squats kicked ass. Felt real nice to get 405 on my back again and then dunk it a few times. Arms were strong, pull-ups were strong, and exaggerated flat db presses are my new favorite chest movement. 505 rep epic set to finish things off.

Bench Press:
135×12x1
155×12x1
185×1x1
225×1x1
275×1x1
305×1x1
315×1x1
325×1x1
335×1x1
345×1x1 (PR)
275×5x1

ATG Squats:
135×12x1
225×1x1
315×1x1
365×1x1
385×1x1
405×2x1

V-bar Pushdowns:
244×5x1
254×5x1 (PR)
259×5x1 (PR)

Wide-grip Pullups:
+50×5x1
+70×5x1 (PR)
+50×5x1

Alternating DB Hammer Curls:
70×6x1
90×6x1
110×6x1 (PR)

Exaggerated Flat DB Press (lowering db’s few inches below chest):
80×12x1
90×12x2 (PR)

Seated Ham Curls (epic set):
150×250-100×255 (PR)

+ stretching