Spytech’s Intense Workout Log

Brutal workout. I am still very sore in the back and hams/glutes from Monday’s workout, but today went well. SLDLs were tough with all the leg/back fatigue, but they still went smoothly. The epic hamstring curls set felt damn good.

Squats - ATG:
135×12x1
185×3x1
225×3x2

Sumo SLDL:
135×12x1
225×3x1
315×3x1
405×1x1
455×3x2

Seated Rear Laterals:
60×5x1
85×6x1 (PR)
70×6x2
70×12x1 (PR)

Standing Wide Grip EZ Curls:
115×8x1
135×8x2

Standing EZ Curls:
135×8x1
135×10x1

Seated Hamstring Curls (epic set):
285(stack)x10-265×10-245×10-225×10-205×10-185×10-165×10-145×10-125×10-285×3

+ stretching +abs (10×2 hanging pikes)

Duration: 60 minutes

Exhausting session. I’m determined to heal my leg in less than the year the doctor said it will take to heal, so I am stepping up my leg work with extra high rep epic sets from now on to produce more blood flow (which in turn heals the veins better, etc). Bench press felt fantastic today. JM Presses were very nice – two PR’s in a row. Squats were painless and smooth, and that is all I can ask for there. Shrugs were very strong. I finished off with some high rep chest work and brutal walking lunges. That burned. Yoga finished me off, but my flexibility was a lot better this week than last week already. I’ll be feeling this one tomorrow.

Squats - ATG:
135×12x1
185×3x1
225×1x1
275×3x5

Bench Press:
135×12x1
185×3x1
225×1x1
245×1x1
290×3x3 (PR)
290×4x2 (PR)
235×15x1 (PR)

JM Press:
105×5x1
135×5x1
170×5x1 (PR)
175×5x1 (PR)
135×10x1 (PR)

Shrugs:
135×12x1
225×5x1
315×5x1
405×5x1
495×5x1
600×6x1 (PR)

Flat DB Press (hammer grip):
100×20x1

Seated Chest Press - machine:
200×10-175×10-150×12-125×12-100×12

Walking BB Lunges:
95×55meters

+ stretching + power yoga class (60min)

Duration: 75 minutes

Solid workout. Still pushing my progress on squats a little harder and got an easy triple with 3 plates. Feels good to be getting somewhere. Bench went well, despite being pretty beat up like every other Friday. Chins were very strong.

Squats - ATG:
135×12x1
185×3x1
225×1x1
315×3x1

Bench Press:
135×12x1
185×3x1
225×1x1
245×1x1
300×3x1
225×10x1

Close grip Chins (hands touching each other, all sets to failure):
+75×8x1 (PR)
+75×5x2

OH Rope Cable Extensions (all sets to failure):
180×8x1
180×10x1
180×8x1

Cable Pec Flye Machine (slow, very deep rom):
170×15x1
170×18x1

Seated Leg Extension:
305×60x1 (PR)

+ stretching + abs (10×2 hanging pikes)

Duration: 60 minutes

I decided to give sumo sldls a break today. My back and hams were still sore from Monday so I opted for some direct hamstring work instead. Was pleasantly surprised to find GHR’s (unassisted, of course) pretty easy despite the leg and all. I am liking the slow paused db benching.

Squats - ATG:
45x12x1
135x5x1
190x3x2

Seated Rear Laterals:
40x5x1
50x5x1
60x5x1
70x5x1
80x5x1

GHRs (unassisted):
bwx5x3

Standing Hamstring Cable Curls:
72x5x1
108x5x1
120x5x1

Standing Wide grip EZ Curls:
135x8x1
160x8x1 (PR)
135x8x3

Flat DB Bench (paused, slow deep reps):
100x10x1
100x12x1

Flat DB Flyes:
90x8x1

+ stretching +abs (10×2 hanging pikes, 10×2 standing cable crunches)

Duration: 50 minutes