Spytech’s Intense Workout Log

I did not sleep well last night and I am pretty tired, but still had a decent workout.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
OH DB Press
Pulldowns
Chest Press
Pushdowns

DE Bench:
150+minis x3x8

Rack Lockouts:
315x3x1
405x3x1
455x5x1 (PR)
465x5x1 (PR)

Stability Ball OH DB Presses:
90x7x1 (PR)
70x7x2

Ultra Wide-grip Pullups:
bw x20x1 (PR)
bw x12x2

+ stretching + elliptical (12min)

Duration: 60 minutes

Great workout tonight. I decided to give my old briefs a try again. The last time I used them they pitched me forward and made me miss 665, so I figured since I’ve lost a little weight and my leg swelling has reduced some maybe they will work better. Nope. I got pitched forward pretty hard on 685, but I managed to stabilize and grind out the lockout. Threw on my ghetto single-ply briefs after that and went for 690, not expecting to get it off the floor since I was running on fumes, but I managed to get it to mid knee before my energy ran out. That effort was pretty encouraging, as I know I can hit that or higher when I am fresh now. Feels good to be have my 3x bw pull back. Sumo SLDLs were really easy, but my glute was cramping so I didn’t push them tonight.

Warmups – 2 sets of 20 for each movement:
DB Curls
Pulldowns
Leg Extensions
Leg Curls

Deadlift:
135×10x1
225×3x1
405×1x1
495×1x1
585×1x1
685×1x1 (PR)
690×0.5×1
625×1x2
605×2x1

Sumo SLDL:
500×5x1 (PR)
405×7x1
405×15x1 (PR)

Wide-grip Pulldowns:
288×6x1 (PR)
300×6x1 (PR)
228×7x1

45-degree Hyper Extensions:
blue+green band x4 - blue band x5 x1 (PR)
blue band x7×2

Standing EZ Curls:
115×12x1
165×10x1 (PR)
115×15x1

+ stretching + power yoga (30 min)

Duration: 150 minutes

Feels good to be back using some weight again. Good strong workout.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
OH DB Press
Pulldowns
Chest Press
Pushdowns

Incline Bench:
135x20x1
185x8x1
225x6x1
305x1x4 (PR)
305x2x1 (PR)
235x20x1 (PR)

Smith Reverse CG Bench:
215x12x1
265x12x1 (PR)
245x15x1 (PR)

CG Pulldowns:
305x13x1 (PR)
276x12x1
228x15x1

Stability Ball Cable Flyes:
100x12x1 (PR)
70x15x2

Elbows-locked Side Laterals:
40x12x2
30x12x1

Iron Crosses (reverse side laterals):
60x10x1 (PR)

Straight-arm Lat Pushdowns (close grip):
150x20x1

+ stretching + power yoga (20min)

Duration: 100 minutes

Last deload workout - these workouts are nice, but incredibly boring.

Warmups – 2 sets of 20 for each movement:
BB Curls
Seated Lat Row Machine
Leg Extensions
Leg Curls

Bulgarian Squats:
60x12x3

Lying Ham Curls:
100x12x3

Good Mornings:
185x12x3

Shrugs:
315x20x3

Incline DB Curls:
35x12x3

+ stretching + abs (3 sets of 10, weighted decline situps)

Duration: 60 minutes

ZZZ.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
OH DB Press
Pulldowns
Bench Press
Pushdowns

Bench Press (feet up):
225×12x3

Flat DB Press:
100×12x3

Seated Pec Flye:
170×12x2

Standing OH Press:
155×12x3

Front Plate Raise:
45×12x2

OH DB Extension:
100×12x3

Rope Pushdown:
120×12x3

CG Pulldown:
156×12x3

Hammer Chins:
bw x12×3

Dips:
bw x30×1

+ stretching

Duration: 45 minutes

Pretty boring workout. I managed to resist the urge to do any pulling today in order to let my hips rest.

Warmups – 2 sets of 20 for each movement:
BB Curls
Seated Lat Row Machine
Leg Extensions
Leg Curls

Wide-grip Pulldowns (torso // to floor):
156×7x2
156×12x1

Straight-arm Lat Pushdowns:
150×12x3

GHRs:
bw x7×2

Incline GHRs (done from the top of a decline situp bench):
bw x5×1 (PR)

Standing Hamstring Curls:
60×12x3

45-degree Hyper Extensions:
purple band x12×3

Standing DB Hammer Curls:
55×12x3

Preacher Curls:
75×12x3

Seated Calf Raise:
180×20x2
180×30x1

+ stretching + power yoga (30min)

Duration: 80 minutes

Bench felt pretty good today. My right shoulder was a little achy on the first few singles, but that went away towards the end. Deloading feels great.

Warmups – 2 sets of 20 for each movement
OH Press
Cuban Rotations
Pushdowns
Pulldowns

Bench ME:
135×20x1
225×6x1
285×1x1
335×1x4 (PR)
335×2x1 (PR)
245×25x1 (PR)

Standing Rear DB Laterals:
40×12x3

Stability Ball Cable Flyes:
40×20x2
60×20x1

Cable Pushdowns:
120×12x2
120×15x1

CG Pulldowns:
156×12x2
156×15x1

+ stretching + abs (3 sets of 20 standing crunches) + power yoga (30min)

Duration: 90 minutes