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