Spytech’s Intense Workout Log

Deadlifts felt great today. Short rests between sets (45-60s) and killed everything. Not too much cramping compared to last week, either. I really focused on exploding each rep off the floor on every rep I did today. Standing abduction work was brutal, especially for my bum leg. Assistance work was all good.

Deadlift (toes at plates, all reps deloaded):
135x10x1
295x4x1
350x4x2
410x3x2
470x3x2
470x5x1

Standing Cable Abduction (bringing foot to waist level):
30x6x2
35x6x2
45x6x1 (PR)

Seated DB Press:
65x5x1
70x5x1
80x5x1
90x5x1
100x5x1

Standing Concentration Curls:
45x8x3

Wide-grip Cable Pushdowns:
168x8x1
204x8x1
219x8x2 (PR)

Seated Rear Delt Flye Machine:
100x8x3

+ stretching + abs (+20×6x5 decline situps – weight behind head) + power yoga (30min)

Duration: 105 minutes