Spytech’s Intense Workout Log

Killer workout. I absolutely tore through everything today. I have not done GM’s in a long time, but they were a breeze.

Warmups – 2 sets of 20 for each movement:
Curls
Lat Rows
Leg Extensions
Leg Curls

Wide-stance Box Squat (rock bottom box):
225+blues x2×1
235+blues x2×1
245+blues x2×1
225+blues x2×1
235+blues x2×1
245+blues x2×3

Good Mornings:
225×12x1
275×12x1
315×13x1 (PR)

Narrow-stance Leg Press (heels together):
650×12x1
830×12x1
1010×18x1 (PR)

Kneeling One-arm Cable Rows:
156×7x1 (PR)
161×7x1 (PR)
168×7x1 (PR)

Double Bicep Cable Curls:
72×12x1
84×12x2 (PR)

Seated Calf Machine:
135×50x2

+ stretching

Duration: 75 minutes

Very strong workout despite not sleeping well last night (upset stomach, sweating). I decided to skip DE bench work since I feel like it is starting to impact my ME days. Rack lockouts were stronger than I expected, as were BTN presses.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
OH Press
Pushdowns
Pec Flye Machine
Straight arm Lat Pushdowns

Rack Lockouts:
315×5x1
405×5x1
475×5x1 (PR)
480×5x1 (PR)

Smith BTN Presses:
205×5x1
225×5x1
240×8x1 (PR)

Standing Cable Rows to Chest (rope):
156×12x1 (PR)
168×12x1 (PR)
180×15x1 (PR)
192×15x1 (PR)

Cable Crossovers:
84×12x1
96×12x1
108×12x2 (PR)

+ stretching + arc trainer (12min)

Duration: 65 minutes

Brutal session. It felt good to get in there and do some lighter pulls tonight. I decided to go for a 10 repper for whatever psychotic reason for my last deadlift set. That really kicked my ass. It took about 15-20 minutes to recover fully, but after that I was ready to tear things up again. I love sumo sldls against tons of band tension.

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

Deadlift (reps deloaded):
135x10x1
225x3x1
405x1x1
495x1x1
550x2x1
585x2x1
610x2x1
550x10x1 (PR)

Sumo SLDL (bands doubled):
225+blues x5x1
225+blues+purples x5x1 (PR)
275+blues+purples x7x1 (PR)

Extreme Wide-grip Pullups:
bw+purple x5x1 (PR)
bw+purple+red x5x1 (PR)
bw+purple+red x6x1 (PR)

Reverse EZ Curls:
75x12x3

Standing DB Curls:
55x10x1
50x10x1

EZ Curls:
75x12x1

+ stretching + power yoga (30min)

Duration: 150 minutes

It always feels good to hit the heavy weights after coming off a deload. Inclines felt pretty decent; I got stronger every set. I really like these incline cable tricep extensions, but the stack I was using only goes up to 150 so I had to do some higher reps. The other cable stack is across the gym and I didn’t feel like carrying the incline bench that far today. Good workout.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
OH Press
Pushdowns
Pec Flye Machine
Pulldowns

Incline Bench:
135x10x1
155x10x1
225x6x1
300x2x5 (PR)

Incline Cable Tricep Extensions:
150x15x2 (PR)
155x20x2 (PR)

CG Underhand Pulldowns (torso // to floor):
240x12x1 (PR)
228x12x2 (PR)

DB L-Laterals:
55x12x3

Cable Crossovers:
60x15x1
80x15x1
100x15x2

+ stretching + power yoga (20min)

Duration: 80 minutes

Quick workout.

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

Leg Press (narrow stance):
200x15x1
470x20x3

Leg Extensions:
200x20x3

Seated Hamstring Curls:
170x12x3

Seated Calf Raise:
135x20x3

45-degree Hyper Extensions:
bw x12x3

Standing Cable Face Pulls:
120x15x4

BB Curls:
95x12x3

Reverse DB Curls:
25x12x3

+ stretching

Duration: 30 minutes

Quick and easy.

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

DE Bench:
185×10x3

Incline Cable Extensions:
120×15x3

Standing Cable Rows:
150×12x3

Standing OH DB Press:
50×10x3

+ stretching + arc trainer (10min)

Duration: 30 minutes

Nice quick, easy workout. Squatting narrow stance to parallel feels extremely weird.

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

Squats (narrow stance to //):
225x20x1
315x20x1

Chins (various narrow grips):
bw x12x3

Seated Cable Row:
156x20x3

Back Extension:
200(stack) x12x3

Standing Cable Ham Curl:
60x15+x3

EZ Curls:
95x20x3

Incline DB Curls:
20x20x3

+ stretching + power yoga (30min)

Duration: 90 minutes