Spytech’s Intense Workout Log

First day on the new routine - pretty tiring stuff, but I liked it. This was my first time doing close-grip decline bench press. I was pretty fatigued by then, but they felt like a good movement.

Warmups – 1 set of 30 for each movement:
Cuban Rotations
OH Press
OH Extensions

Incline Bench Press:
135×12x1
155×12x1
225×3x1
255×3x1
260×3x1
265×3x1
270×3x1
275×3x1
280×3x1
285×3x1
275×3x1
265×3x1
255×3x1

DE Bench Press:
175×3x9
175×6x1

CG Decline Bench Press:
225×5x1
245×5x1
265×5x1 (PR)
245×5x3

Rope Pushdowns:
150×12x2

+ stretching + power yoga (30 min)

Duration: 110 minutes

New routine posted under ‘current routine’. Just changing things up a bit.

Nice walk at an easy pace.

Walk:
xxxxx

Duration: 45 minutes

C and I went for a good bike ride up Flower Valley. There are some pretty big rolling hills and she flew right up them while it took me forever. Stupid leg. When we got to the top it started to pour so we biked to the Y and they dried our sweatshirts for us. C did a quick workout so I just talked to people and stretched a little, then we finished the ride home.

Bike Ride - 19 miles:
xxxxx

Duration: 90 minutes

Yep, another deload workout. I liked the ballistic benching.

Warmups – 1 set of 30 for each movement:
Cuban Rotations
OH Press
OH Extensions

Pec Flye Machine:
100×30x4

Ballistic Bench Press (Smith):
105×5x1 (PR)
85×5x2 (PR)

Seated Incline Cable Pushdowns:
100×30x5

Standing Military Press:
135×30x1

Standing BTN Press:
135×30x1

Seated Rear Lateral Machine:
50×30x1

CG Pulldowns (torso // with floor):
132×20x3

Duration: 35 minutes

Another deload workout. After realizing how crappy my leg felt after jogging the other night I decided it will be good for it to do some light jogging more often. I didn’t do much tonight, but it was tough.

Standing Band Stomps:
green band x15×2 (PR)
green band x20×2 (PR)

Seated Hamstring Curls:
150×12x4

Seated Leg Extensions:
150×12x4

Standing Hamstring Curls:
70×30x1

Wide-grip Pulldowns:
156×12x4

Hammer Chins:
bw x12×3

Standing DB Curls:
25×12x4

Seated Calf Raise:
135×20x4

+ stretching + power yoga (30 min) + running (5min @ 6mph)

Duration: 70 minutes

Deload session. Not much to say about it.

Warmups – 1 set of 30 for each movement:
Cuban Rotations
OH Press
OH Extensions

Standing Straight-arm Lat Pushdowns:
120×12x3

Seated CG Cable Rows:
192×12x3

Hammer Chins:
bw x15×1

Wide-grip Lat Pulldowns:
200×12x1

CG Underhand Lat Pulldowns:
200×12x1

Decline Bench Press:
135×15x1
225×10x3

Flat DB Flyes:
45×12x3

Pec Flye Machine:
100×12x3

OH DB Extensions:
65×12x3

Rope Pushdowns (”hard tower”):
72×12x3

Pushdowns:
120×12x3

Reverse Pushdowns:
120×12x3

Seated Shoulder Press Machine:
150×12x1
200×12x1

Standing Rear Laterals:
25×12x3

Standing L-Laterals:
25×12x3

+ stretching + power yoga (35min) + abs (3 light sets)

Duration: 75 minutes

Beautiful weekend. Went for a walk that turned into a jog Saturday night due to an unexpected storm, and got my first bike ride of the year in tonight.

Walk/Jog - 50min:
xxxxx

Bike Ride - 30 min:
xxxxx

Duration: 80 minutes

Quick, intense workout. Squats felt good today, but I did not push them much. Accessory work went well. Ab work was strong, and set a few PRs there, too.

Warmups – 1 set of 30-40 for each movement:
Leg Extensions
Leg Curls
Pulldowns
BB Curls

Narrow Stance High Box Squats (few inches above //):
135×12x1
225×3x1
315×3x1
405×3x1
495×3x1
545×3x1
495×3x1
405×10x1

Olympic GMs:
225×10x2
225×12x1

Seated Band Hamstring Curls (utilized various angles for each set):
purple band x20×5

Standing Wide-grip Cable Face Pulls:
204×10x1
249×6x1 (PR)
254×6x3 (PR)

Strict Standing DB Curls (no pronating, palms up):
45×6x1
50×6x1
55×6x1
60×6x1
65×6x1

+ stretching + abs (standing cable work, 5 heavy sets of 5)

Duration: 60 minutes

Quick intense session. Narrow grip bench really toasted my tris. CG bench has never been a favorite of mine due to my long arms, but it went pretty well despite all the narrow grip benching beforehand.

Warmups – 1 set of 30 for each movement:
Cuban Rotations
OH Press
Crossovers
Pulldowns
OH Extensions

Bench Press (narrow grip):
135×12x1
175×5x1
210×5x1
245×4x1
260×3x1
280×2x1
300×1x2
280×2x1
260×3x1
245×4x1
230×6x1
210×8x1
195×10x1
175×12x1

CG Bench:
225×5x1
275×4x1 (PR)
225×5x1

Standing CG Cable Rows:
204×12x1
219×12x1
234×12x1 (PR)
249×12x1 (PR)
204×12x1

+ stretching

Duration: 40 minutes