Spytech’s Intense Workout Log

Nice last workout of 2007. I felt really strong on the band-resisted box squats, and I am definitely happy with what I hit today. I will hit more next time around now that I know how ME band squatting feels. Inclines felt strong despite just doing them on Saturday. I am pretty sure DB snatches are the most tiring exercise ever. Happy New Year.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing DB Presses
Cable Pushdowns
Lat Pulldowns
Seated Leg Extensions

Incline Bench Press:
135×20x1
155×12x1
185×8x1
225×3x1
280×3x4 (PR)
280×5x1 (PR)
225×15x1

Wide-stance Box Squats (single-ply briefs):
135+blues x3×1
225+blues x3×1
315+blues x3×1 (PR)
365+blues x3×1 (PR)
385+blues x3×1 (PR)
405+blues x3×1 (PR)
425+blues x3×1 (PR)

DB Snatches:
70×3x1
100×5x2 (PR)

Wide-grip Pulldowns:
180×12x1
216×12x1

Seated Cable Row:
312×10x1
357×8x1
357×10x1

Standing OH V-bar Cable Extensions:
204×6x1
259×7x1 (PR)
204×8x1

Single-arm Reverse Pushdowns:
80×12x1
90×12x1
70×12x1

Rope Pushdowns:
60×15x1
150×15-110×15x1

+ stretching

Duration: 120 minutes

Good session. Foam roller does not feel good at all.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing DB Press
Standing OH DB Extensions
Lat Pulldowns

Incline Bench:
135×20x1
155×12x1
185×8x1
225×3x1
275×3x1
305×2x1
315×1x2

DE Wide-stance Box Squats (bands doubled):
285+greens x2×8

Hammer Chins - band resisted:
+green x10×1
+green+mini x8×1 (PR)
+green x12×1

Standing DB Rows:
150×12x2

Flat DB Press:
110×12x2
110×16x1

Standing OH BB Extensions:
95×12x1
135×12x1
155×12x1 (PR)

BTB Band Pushdowns:
blues x12×2

Seated Calf Press:
160×20x5

+ stretching + foam roller + abs (5 sets of 8, weighted decline situps)

Duration: 120 minutes

Perfect deadlift session. I started this year with a big deadlift PR in my first session (660), so it is only fitting that in my last session of the year, after all the injuries and setbacks this year, I beat it twice. Both pulls felt great, and were a lot smoother than my previous 660 pull and not as much of a grind. SLDLs against the bands are brutal. Accessory work went well. Great workout. The pre-clot deadlift 1rm was the last remaining PR that I had not broken since my clot recovery, and now it is done.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing DB Press
Cable Pushdowns
Lat Pulldowns
Seated Rows
Leg Extensions

Deadlift (single-ply briefs):
135×10x1
225×1x1
405×1x1
495×1x1
585×1x1
665×1x1 (PR)
670×1x1 (PR)
605×1x1
600×1x1

Conventional SLDL against Doubled Bands (from floor, reps deloaded):
405+greens x1×1 (PR)
405+purples x3×2 (PR)
425+purples x3×1 (PR)

Standing OH DB Press:
75×10x1
85×10x1
90×10x1 (PR)

Preacher Curls:
85×12x1
95×12x1
105×12x1
115×12x1
125×12x1

Reverse Curls:
purple band x12×1
green band x12×2 (PR)

Standing Straight-arm Close-grip Lat Pushdowns:
204×12x1 (PR)
192×12x2 (PR)

+ stretching + power yoga (30min)

Duration: 135 minutes

Shoveled the driveway, did the bike, and then recovery work. Fun times!

Bike:
HIIT: 20 minutes, Cooldown:  5 minutes

Recovery Work:
Hyperextension Machine
45-degree Hypers
Straight-arm Lat Pushdowns
Standing DB Press
Seated Pec Flye Machine
Rear Delt Flye Machine

+ stretching + shoveling snow

Duration: 60 minutes

Due to holiday hours at the gym I had to bump my workout that would normally be tomorrow up to today. I was not sure if I would be able to stay on my bench progression since I just benched Friday, but I felt strong and blasted through the target weight. Squats were fast. Rows were strong and easy, but I did not want to push my forearm too much now that it is finally almost totally pain free.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Cable Pushdowns
Lat Pulldowns
Standing DB Press

Bench Press:
135×20x1
155×12x1
185×8x1
225×3x1
275×1x1
310×3x4 (PR)
310×4x1
225×12x1

DE Wide-stance Box Squats:
265+greens x2×7
265+greens x8×1

JM Press:
95×6x1
115×6x1
135×6x1
145×6x1
135×6x1

Behind-the-Back Pushdowns:
blue bands x12×3

Ultra-Wide-grip BB Rows (hands 1” from collars, row to below navel):
225×5x1
275×5x1
300×5x1 (PR)
315×5x1 (PR)
330×5x1 (PR)

Standing Straight-arm Lat Pushdowns:
204×12x1
219×8x1 (PR)
204×10x1

Standing Concentration Curls:
65×10x4

+ stretching + abs (6 sets of 12, standing cable crunches)

Duration: 100 minutes

I have not done heavy ATG Squats in 6 weeks due to my tender calves so today I decided to go for a new PR before the end of the year since they have been feeling decent. I ended up tying my previous PR, and then beating it by 10lbs and doubling it. Very nice. The BTB pushdowns with the bands were pretty sweet once I figured out how to set them up properly and get the best rom with them. I have not done hammer chins in ages due to my forearm tendonitis and teres minor strain, so today I started easing back into them. Nothing too crazy, but they felt good.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Cable Pushdowns
Seated Cable Rows
Seated Ham Curls
Seated Leg Extensions
Standing DB Press

Bench Press:
135×20x1
155×12x1
185×10x1
225×3x1
275×1x1
315×1x1
335×1x1
315×3x1
245×15x2
245×12x1

ATG Squats:
135×5x1
225×1x1
315×1x1
405×1x1
455×1x1 (PR)
465×2x1 (PR)
405×4x1

Behind-the-back Pushdowns with Blue Bands:
blue bands x8-15×6 (PR)

Incline DB Press:
100×15x2
100×20x1

Hammer Chins:
+45×5x1
+90×5x1
+90×6x1

Seated Calf Raise:
115×20x1
160×20x2
205×20x1

+ stretching + abs (standing crunches with blue band, 15×3)

Duration: 100 minutes

Fun workout tonight. I really like pulling against the bands now that I got some real tension to play with. SLDLs against bands are going to be a staple accessory movement for me.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing OH DB Press
Flat DB Press
Cable Pushdowns
Lat Pulldowns
Leg Extensions
Leg Curls

DE Deadlift (reps deloaded, bands doubled):
135×10x1
135+blues x1×1
185+blues x1×1
205+blues x1×1
225+blues x1×2
245+blues x1×2
275+blues x1×2
225+blues+greens x1×3 (PR)
245+blues+greens x1×2 (PR)
295+blues+greens x3×1 (PR)
315+blues+greens x1×1 (PR)

Sumo SLDL (from floor, reps deloaded, bands doubled):
315+blues x5×2 (PR)
315+blues x10×1 (PR)

Standing DB Curls:
60×8x2

Standing DB Hammer Curls:
120×5x1
130×5x1
140×6x1 (PR)

GHRs:
bw x5×1
+35×5x1 (PR)
+25×5x1

Standing Cable Adduction:
120×10x3

Standing Cable Abduction:
70×15x2

Standing Wide-grip Straight-arm Lat Pushdowns:
204×8x1
214×8x1 (PR)
204×8x1

Wide-grip Pullups:
bw x12×2

+ stretching + power yoga (30min)

Duration: 150 minutes

My back and tris are very sore, but I still managed to get through the entire workout with barely any rests.

Heavy Bag:
xxxxx

Duration: 14 minutes

Good pressing, good squatting.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing DB Press
Cable Pushdowns
Lat Pulldowns
Leg Extensions
Leg Curls

Incline Bench Press:
135×12x1
155×10x1
185×10x1
225×3x1
275×1x1
295×1x4
295×2x1

Wide-stance Squats (slightly below //, single-ply briefs):
135×10x1
225×3x1
315×2x1
405×1x1
500×1x1
550×1x1 (PR)
565×1x1 (PR)
500×5x1 (PR)

Shrugs:
315×20x1
495×12x1
585×12x1
675×8x1 (PR)
605×8x1

Standing OH V-bar Cable Extensions:
204×10x1
239×10x1 (PR)
249×10x1 (PR)
259×5x1 (PR)
204×10x1

+ stretching

Duration: 90 minutes

Fun workout. This was my first time using bands, and they give deads and squats a totally different feel. They definitely make you work a lot harder during your speed work, and really work your core like crazy.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Seated Chest Press
Cable Pushdowns
Lat Pulldowns
Leg Extensions
Leg Curls

Incline Bench Press:
155×20x1
185×10x1
225×10x1
245×10x1
265×10x1 (PR)
285×5x1 (PR)
225×15x1

DE Wide-stance Box Squats (// box):
135 + purples x10×1
185 + purples x6×1 (PR)
225 + purples x2×5 (PR)
225 + purples and reds x6×2 (PR)

DE Deadlifts (reps deloaded):
135 + doubled purples x10×1
225 + doubled purples x6×2 (PR)
225 + doubled purples and reds x6×2 (PR)

Incline DB Press:
80×10x5

Rope Cable Pushdowns:
156×10x5

Standing Straight-arm Close-grip Lat Pushdowns:
132×10x4
132×15x1

Standing Abduction:
Purple band x10×2

Standing Adduction:
Purple band x10×2

+ stretching + abs (4 sets of 10, weighted decline situps)

Duration: 110 minutes