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

This entry was posted on Monday, December 31st, 2007 at 3:29 pm and is filed under Bodybuilding, Powerlifting. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.