Spytech’s Intense Workout Log

Good workout, nothing special. Clot leg doesn’t like lunges very much.

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

BB Lunges:
135×5x1
185×5x2
155×5x1

GHRs:
bw x5×1
+60×5x1 (PR)
+40×5x2
bw x15×1 (PR)

Seated Calf Raise - machine:
180×20x3

Close-grip Pulldowns (torso // to floor):
192×10x1
204×12x1
216×12x1
228×10x1 (PR)

EZ Curls (hands together):
95×12x1 (PR)
115×12x4 (PR)

Standing Single-arm Side Laterals (elbow locked):
50×5x3 (PR)

Rear Lateral Machine:
100×12x3

+ stretching + power yoga (30min) + abs (5 sets of 8, decline crunches)

Duration: 120 minutes

Almost 50 degrees yesterday, -18 today and blizzard warnings today. Welcome to Minnesota.

Shovelling:
xxxxx

Duration: 30 minutes

Strong workout. Hips are still beat up a bit, but I hit the 1rm goal I wanted against the blue bands on box squats. Pulling movements made my ass cramp up pretty hard still so I will not be doing any pulling movements/assistance until next week’s heavy pulls.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing DB Presses
BB Curls
Pulldowns
Pushdowns
Leg Extensions

Incline Bench Press:
135×20x1
155×12x1
185×8x1
225×3x1
275×1x1
300×1x4 (PR)
300×2x1 (PR)
225×12x1

Wide-stance Box Squat (single-ply briefs, reps paused):
225+blues x3×1
315+blues x1×1
405+blues x1×1
455+blues x1×1
500+blues x1×1 (PR)
455+blues x2×1
405+blues x5×1 (PR)

Sumo High Pulls (to chin):
225×5x2

Pull-throughs:
249×10x2

Ultra-Wide Grip Pulldowns to Abs (torso // to floor):
192×12x1
204×12x1
216×12x1 (PR)

Smith JM Press:
155×7x3 (PR)

Smith Partial JM Press:
190×10x1

Standing OH DB Extension:
150×10x1 (PR)

+ stretching

Duration: 100 minutes

Good workout. I did all my incline presses under 295 with a narrower grip to mix things up.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing DB Presses
BB Curls
Pulldowns
Pushdowns
Leg Extensions
Leg Curls

Incline Bench Press:
135×20x1
155×12x1
185×8x1
225×6x1
275×1x1
295×1x1
305×1x1
315×1x1
275×3x2

DE ATG Squat:
225×2x8

OH EZ Extensions:
95×12x1
115×12x1

BTB Pushdowns with Bands:
blues + reds x6×1 (PR)
blues x8×1

Ultra-wide grip Pushdowns:
180×12x1 (PR)
204×12x1 (PR)

Band Hammer Chins:
+blue band x6×3 (PR)

Flat DB Press:
130×5x3

Flat DB Flye:
75×12x1
85×12x1

+ stretching + snow shoveling (25min)

Duration: 90 minutes

Heavy Bag:
xxxxx

Duration: 20 minutes

Today was one of those days where I woke up and my entire body was sore for no reason at all. I still felt pretty stiff going into my workout tonight, but I managed to really turn it into a nice session. Deads were strong. I had some major right-glute cramps during sumo sldls so I cut them short. Too many banded pulls are overworking my hams/glutes, I think. I did not push shoulder presses too hard since this was my first time going heavy on them since I strained my teres minor in November.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing DB Presses
Reverse BB Curls
BB Curls
Pulldowns
Pushdowns
Leg Extensions
Lying Leg Curls

Deadlift (single-ply briefs, reps deloaded):
135×10x1
225×2x1
405×1x1
495×1x1
585×2x1
615×2x1
635×2x1
605×2x1

Sumo SLDL (bands doubled):
315+greens x5×2 (PR)

Conventional SLDL:
315×5x3

Standing OH Press:
135×10x1
155×8x1
185×6x1
205×3x1
225×3x1
235×3x1 (PR)
185×6x3

Standing EZ Curl:
95×12x1
115×12x1
135×6x1
155×6x1
175×6x1 (PR)

Standing Cable Curl:
150×12x3

Seated Cable Row:
312×12x2
372×12x1 (PR)

+ stretching + power yoga (30min)

Duration: 130 minutes

Very strong workout. Bench felt great. 315 has never felt so light on my back as it did today for speed work. After my first set I had to check to make sure it wasnt 135 because it was moving so fast. All that band work is paying off.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing DB Presses
JM Press
Bench Press

Bench Press:
135×12x1
155×12x1
185×12x1
225×8x1
275×1x1
330×1x4 (PR)
330×2x1 (PR)
225×15x1

DE Wide-stance Box Squats:
315×2x8

Smith Reverse CG Bench:
195×5x1
245×5x1
265×5x1
285×5x1
295×5x1 (PR)

Strict Pendlay Rows (each rep from the floor):
225×5x1
245×5x1
265×5x1 (PR)
285×5x1 (PR)
305×8x1 (PR)

+ stretching

Duration: 75 minutes

Shovelling:
xxxxx

Duration: 45 minutes

Fine workout.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing DB Presses
Reverse Cable Pushdowns
BB Curls
Pec Flye Machine
Lat Pulldowns
Leg Extensions
Lying Leg Curls

Bench Press (narrower grip than normal):
135×12x1
155×12x1
185×12x1
225×10x1
245×10x1
265×5x2
225×5x1

Paused ATG Squats:
225×5x3

CG Chins:
bw x12×2

Shrugs:
315×12x3

BTB Shrugs:
315×12x2

Wide-grip Pulldowns to Abs:
144×12x3

Smith JM Press:
105×12x3

OH DB Extensions:
75×15x2

V-bar Pushdowns:
120×20x2

Incline DB Press:
75×15x3

Incline DB Flyes:
40×20x3

Cable Crossovers:
80×12x2

Double Bicep Cable Curls:
80×12x2

Standing Cable Curls:
120×20x3

+ stretching + foam roller

Duration: 90 minutes

I’m ready for spring.

Shovelled Snow:
xxxxx

Duration: 45 minutes