Spytech’s Intense Workout Log

This workout was decent, but nothing spectacular. I am very tired due to not sleeping well the last few nights (allergies are acting up). Anyways, bench was pretty tough tonight. The triple at 300 was a grinder, and everything felt very heavy. My speed work was very fast, but that also felt very heavy. I did not push close grips too hard - just focused on keeping my elbows tucked and hammering the tris.

Warmups:
Bench
CG Bench
OH Extensions
Cuban Rotations
OH Presses

Bench Press:
135x12x2
185x3x1
225x3x1
270x3x1
285x3x1
300x3x1
270x3x1

DE Bench Press:
200x3x10

CG Decline Bench:
245x5x5

Incline DB Press:
100x17x1
110x8x1
90x15x1

Tate Press:
50x8x1
60x8x2

Dips:
bwx30x1

+ stretching + power yoga (30min)

Duration: 90 minutes

Good run. Calves are really sore, but they didn’t bother me too much. This week’s workouts finally make the change from time intervals to distance intervals, which allows me to just get out there and run instead of worrying about the time.

Week 3 - Workout 1:
2 min. brisk warmup walk
Repeat the following 2x:
  Jog 300 yards
  Walk 300 yards
  Jog 600 yards
  Walk 300 yards
5 min. brisk cooldown walk

Total Distance: 2.1 miles

+ stretching

Duration: 28 minutes