Spytech’s Intense Workout Log

Nice and easy workout. Not much to say about it. My lat strain is feeling quite a bit better - I did not feel it in any of my lifting tonight, but I can still feel it if I twist my torso to the left or right too fast.

Warmups:
Bench
CG Bench
OH Extensions
OH Press
Ext. Rotations

Paused Bench Press:
135×10x1
155×10x1
190×5x1
205×5x1
225×5x1

DE Bench Press:
185×3x6

Smith Reverse CG Bench:
195×5x5

Standing Military Press:
135×10x1
145×10x1
155×10x1 superset with 155×10x1 BTN Press

CG Hammer Chins:
bw+mini band x10×2

Pec Flye Machine:
100×30x1

Upwards Cable Crossovers:
70×20x1
50×20x1

+ stretching + power yoga (30min)

Duration: 90 minutes

Nice sunny day out so I just went out without any real plan and just ‘winged it’. Did the mile loop around my neighborhood, which is pretty brutal IMO since the first 3/4 of it is inclined and has a long hill. That was pretty exhausting, but I still ran it in around 10 minutes. I think that is OK. After the mile I did a couple 200yd sprints. Nothing much, but I don’t want do too much, too soon with them.

Running:
Brisk Warmup Walk
1 mile jog
.11 mile walk
200yd sprint
200yd walk
200yd sprint
Cooldown Walk

Total Distance: 1.88 miles

+ stretching

Duration: 25 minutes

Went for a nice run + walk with C. I was not planning to, but I ended up pushing my speed quite a bit and seemed to run at a pretty decent pace. Clare said my breathing freaked her out. I sound like a gorilla running a sprint. Not sure how long this all took - did not have a watch.

Running:
Brisk warmup walk
1.1 mile jog
1.4 mile walk
1.4 mile jog
1.25 mile walk

Total Distance: 5.3 miles

Duration: 60 minutes

This was a very quick session, but pretty tough. I skipped squats today, despite my back feeling OK, just to be safe. I have not tried DB lunges in ages and I was pretty disturbed by them. My left leg was very strong - every lunge was easy and almost effortless. My right leg struggled quite a bit. It was hard to stay balanced on it, and my hamstring/glute tie-in that always cramps up on me was very weak. I think I will continue doing these to get my right leg up to par. I think if I let this imbalance continue it could lead to injury in the future, etc. Stupid blood clot. Next week I will be deloading as usual. Hopefully my back will fully recover in that time.

Warmups:
Hypers
Leg Curls
Leg Extensions

DB Lunges:
50s x10x5 (PR)

Cybex Hack Squats (full machine rom):
200x5x1
250x5x1
320x5x1 (PR)
270x5x2

Standing Cable Crunches (using ab strap, hard tower):
132x10x2
144x10x3

+ stretching + power yoga (30min)

Duration: 65 minutes

This was a good running session. My cardio was pretty solid today. The real limiter on my pace was my right leg. Overall it was pretty achy towards the end of each interval, and towards the end of my second interval it went numb (poor circulation I assume). Hopefully this will resolve itself over time.

Running:
Brisk warmup walk
1.25 mile jog
1/4 mile walk
1.25 mile jog
Brisk cooldown walk

Total Distance: 3.25 miles

+ stretching

Duration: 38 minutes

I liked this little workout. Felt nice to do a quick workout without any brutal ME work. This makes me contemplate moving ME rows to another day (behind squats or bench maybe) and just doing a workout like today’s on Thursdays.

Warmups:
BB Curls

EZ Curls:
55×20x1
125×5x1
155×5x2

Reverse EZ Curls:
55×15x3

Incline DB Hammer Curls:
50×8x3

Incline DB Curls:
50×6x3

DB Shrugs:
100×25x2
150×50x1 (PR)

+ stretching

Duration: 25 minutes

This was a pretty craptastic workout. The ‘target’ for this week’s deadlifting was 595×5, which I could have done, but I bailed after just a single. Very fatigued and worn out today, no focus, legs and hips had no ‘go’, my glute was cramping up bad, and I was concerned with straining my lat again (its still bothering me). Just a wreck overall. SLDLs and RDLs felt like a ton. I will be passing on rows tomorrow and just doing some arm work and running. I am still unsure about squatting on Friday.

Warmups:
Hypers
Leg Extensions
Leg Curls

Deadlift:
245x5x1
335x1x1
425x1x1
525x1x1
595x1x1

Sumo SLDL:
425x5x1

Conventional RDL:
425x5x2

Lying Leg Curls:
100x15x1
150x15x1
100x15x2

Ghetto GHRs:
bw x5x1

Seated Calf Raise:
180x20x2
180x30x2

Pull-throughs:
156x15x3

+ stretching + power yoga (30min)

Duration: 110 minutes

Nice session. I took it a bit easier on speed and accessory work since my lat is still tender. I had more reps in me on my heaviest paused bench set, but I did not want to push the lat too much, so 3 reps over my target was good enough tonight.

Warmups:
Bench
CG Bench
OH Extensions
BB Cuban Rotations
OH Press

Paused Bench Press:
135×10x1
185×5x1
205×5x1
235×5x1
265×8x1 (PR)

DE Bench Press:
215×3x10

Pin Presses (bar starting 4.5″ off chest):
275×3x1
315×3x1
335×3x2
315×3x1

Narrower CG Decline Bench Press:
205×5x3

L-Laterals:
35×15x3

Flat DB Flyes:
55×12x1

Pec Flye Machine:
100×12x1
170×12x1

+ stretching + power yoga (30 min)

Duration: 90 minutes

Good running. I am deviating from the 9 week program I was following as this week it would have me doing 2.5+ mile runs 3x/week now, and I am not ready for that. I will keep doing the intervals I have been doing with increases every week, gradually building up to those longer distances.

Running:
Brisk warmup walk
1.5 mile jog
1/4 mile walk
1/2 mile jog
Brisk cooldown walk

Total Distance: 2.75 miles

+ stretching

Duration: 33 minutes

Walk:
3 miles

Duration: 40 minutes