Spytech’s Intense Workout Log

Nice little deload session.

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

Sumo SLDL:
225×12x2
275×12x3

DE Conventional Deadlift:
315×2x5

Standing Cable Abduction (foot to waist level):
40×12x3

Standing Ham Curls:
70×20x3

Seated Leg Extensions:
305×15x1
305×20x1
305×30x1

Standing Military Press:
135×12x2
135×25x1

Standing Rear Laterals:
35×12x1
45×12x2

Standing BB Curls (various grip widths):
95×12x5

Smith JM Press:
115×12x3

Standing Straight-arm Lat Pushdowns:
120×20x3

Seated Calf Raise:
180×20x3

+ stretching + abs (3 sets of 20, various) + power yoga (30min)

Duration: 105 minutes

Various Band Movements with Green and Red Bands:
Rows
Curls
Extensions
Presses
Cuban Rotations
Presses

Duration: 15 minutes

Good workout. Squats felt real strong.

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

Incline Bench Press:
135×12x3
155×20x1
185×8x1
225×8x1
290×2x5 (PR)

Wide-stance Box Squats (single-ply briefs):
225+blues x3×1
315+blues x2×1
405+blues x2×1
435+blues x2×1 (PR)
455+blues x2×1 (PR)
475+blues x3×1 (PR)

Underhand BB Rows:
225×5x5

BTB Pushdowns:
204×20x3

Rope Pushdowns:
150×12x3

+ stretching

Duration: 85 minutes

I decided to start my deload today - will deload all next week as well on all accessory movements. Inclines felt good, no leg work today to rest the hips.

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

Incline Bench Press:
135×20x1
155×15x1
185×12x1
225×8x1
275×1x1
295×1x1
315×1x1
320×1x1
300×2x1
225×20x1 (PR)

Smith Reverse CG Bench:
195×10x1
195×12x2

Smith Partial JMs:
195×10x3 (PR)

Wide-grip Pullups:
bw x12×2

Hammer Chins:
bw x12×1

Standing DB Rows (dbs to side of hips):
60×12x3

Exaggerated Flat DB Press:
70×12x3

Seated Pec Flye Machine:
120×12x3

+ stretching

Duration: 80 minutes

This was a brutal workout. It felt good to do some pulls without worrying about knocking down a PR. SLDLs against bands totally drained me, so I cruised the rest of the workout with light supersets.

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

Deadlift (single-ply briefs, all reps deloaded):
135×10x1
225×3x1
405×1x1
495×1x1
585×3x1
605×3x1
615×3x1

Conventional SLDLs (bands doubled):
315+greens x5×1
365+greens x5×3 (PR)
315+greens x10×1 (PR)

Standing EZ Curls (superset with wide-grip curls):
75×12x1
95×12x2

Standing Wide-grip EZ Curls:
75×12x1
95×12x2

Standing DB Press (superset with laterals):
60×12x3

Standing DB Side Laterals:
30×12x2
30×24x1

Standing Straight-arm Lat Pushdowns (superset with pulldowns):
156×12x3

Close-grip Lat Pulldowns:
168×12x3

Band Reverse Curls:
green x12×3

+ stretching + power yoga (30min)

Duration: 150 minutes

Heavy Bag:
xxxxx

Duration: 15 minutes

I was going to deload today, but I forgot. My forearm has been feeling good so I decided to push it a bit on normal BB rows and they felt really strong. Good session.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing DB Presses
Cable Pushdowns
Seated Cable Row

Bench Press:
135×20x1
155×15x1
185×10x1
225×8x1
285×2x1
320×2x4 (PR)
320×3x1 (PR)
225×25x1 (PR)

DE Wide-stance Box Squats:
295+greens x2×6

BB Rows:
225×5x1
275×5x1
325×5x1
365×5x1 (PR)
385×5x1 (PR)
405×6x1 (PR)

Flat Elbows-out DB Extensions:
50×12x2
60×12x1

Cable Pushdowns (shoulder width v-bar, superset behind extensions):
204×12x3

+ stretching

Duration: 90 minutes

Good workout. First time doing front squats since summer of 2005 so I didn’t push them hard.

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

Bench Press:
135×20x1
155×12x1
185×10x1
225×8x1
285×1x1
315×1x1
335×1x1
340×1x1
315×2x1

ATG Front Squats:
135×10x1
185×10x1
225×10x1
245×10x1
265×10x1

Incline DB Press:
120×10x2
120×8x1

Wide-grip Lat Pulldowns to Abs:
168×12x1
180×12x1
192×12x1

Rope Pushdowns (hard tower):
60×12x1
72×12x2

Flat Cable Flyes:
60×20x2
80×20x2

Standing Straight -arm Wide-grip Lat Pushdowns:
204×12x1
156×15x1

Standing Single-arm OH DB Extensions:
40×10x1
50×10x1
60×10x1 (PR)

External Shoulder Rotations:
25×20x2

Seated Calf Raise:
180×20x1
190×20x1
200×20x1

+ stretching

Duration: 100 minutes

Killer session. I anchored the bands for my pulls tonight across the middle of the bar instead of on the collars, which resulted in a few inches of extra stretch meaning harder lockouts. Brutal stuff. Assistance work felt good.

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

DE Deadlift (reps deloaded, bands doubled):
135+greens+blues x3×1
225+greens+blues x3×5
245+greens+blues x3×3

Sumo SLDL (bands doubled):
245+greens+blues x5×1
315+greens+blues x5×1
315+greens+blues x6×1
335+greens+blues x6×1 (PR)

GHRs:
bw x5×1
+50×5x2 (PR)
bw x15×1 (PR)

Hip Abduction (foot to waist level):
40×15x1
50×12x1
60×12x1 (PR)

Single-arm DB Hammer Curls:
140×5x1
150×8x1 (PR)
140×8x1

Reverse Band Curls:
green x15×2

Band Curls:
green x15×2

Standing Cable Curls:
156×12-168×12x1

Standing Straight-Arm Lat Pushdowns:
204×12-156×12x1

Barbell Curls:
95×12-115×12x1

+ stretching + power yoga (30min) + abs (6 sets of 10 standing cable crunches)

Duration: 150 minutes

Felt good to throw some punches after a holiday hiatus away from the bag.

Heavy Bag:
xxxxx

Duration: 25 minutes