Spytech’s Intense Workout Log

Today’s workout was quick - 25 minutes. Running was horrid. My shins always hurt the first quarter/half mile or so and then I feel better, but today they just hurt more and more the entire run. Also, I feel like this is as good as my leg’s circulation is going to get, as it hasn’t really improved much in the last few months. I am going to stick to doing shorter distance workouts at higher intensities for a while and see if that can help things a bit.

Wide-grip BB Rows:
135×10x1
185×10x5

Seated Cable Rope Face Pulls:
180×8x5

Rear Delt Flye Machine:
60×15x5

Standing BB Curls:
95×10x3

Preacher Curls:
75×10x3

Running:
Brisk Warmup Walk
2 mile run
Cooldown Walk

Total Distance: 2.25 miles

+ stretching

Duration: 55 minutes

Combined quads and ham work today so I don’t have to do a lame deload workout on Friday.

Leg Curls:
180×10x1
270×10x1
285×10x1

Ghetto GHRs:
bw x5×3

Lying Leg Curls:
100×12x1
125×12x1
150×12x1

DB Swings:
60×10x3

Leg Extensions:
305×10x5

Cybex Hack Squats (full machine rom, paused at bottom):
180×20x1

Standing Cable Abduction:
30×20-50×30 x2

+ stretching + power yoga (30min)

Duration: 75 minutes

Quick 25 minute session followed by some fast running since I had some time to kill before yoga.

Warmups:
Bench Press
CG Bench
OH Extensions
OH Press

Bench Press:
135×12x1
155×10x1
185×5x1
255×5x4

Incline Bench Press:
205×5x5

Standing Military Press:
135×8x3

OH DB Extensions:
80×15x5

Chins (various grips):
bw x10×4

Running:
4min 1/2 mile run
1min 300 meter dash @ 90%

+ stretching + power yoga (30 min)

Duration: 65 minutes

Squats were easy today, but I just didn’t have a good feeling about my lat so I didn’t do today’s heavy triple. Hacks were good. Looking forward to next week’s scheduled deload.

Warmups:
ATG Squats
GMs
Hypers

ATG Squats:
135x10x1
225x3x1
315x3x1
365x3x1
415x3x1

DE ATG Box Squats:
245x2x6

Cybex Hack Squats (full machine rom):
250x6x1
350x5x1 (PR)
260x5x3

Standing Ab Crunches w/ ab-strap (’hard tower’):
144x10x5

+ stretching

Duration: 45 minutes

Good coached run today. I think I made it an extra lap (or two) faster than last week’s coached run, and I wasn’t as tired.

Running - Coached Run:
5 min. easy warmup jog
4 min. run (less than race pace, faster than normal pace)
9 min. of speed intervals (5 fast 60s intervals, 4 slow jog recovery intervals)
2 min. cooldown jog

Total Distance: 2 miles

Duration: 20 minutes

Rows were tough today for whatever reason. Heavier than they should have felt, and my form sucked. Assistance work felt great though.

Warmups:
BB Curls
Lat Rows
BB Rows

BB Rows (shoulder width overhand grip):
135×10x1
225×3x1
300×3x1
340×3x1
385×3x1

Seated Cable Face Pulls w/ Rope:
234×6x1 (PR)
244×6x1 (PR)
254×6x1 (PR)
259×6x1 (PR)
264×8x1 (PR)

Seated Rear Delt Flyes:
80×8x1
110×8x1
140×8x1

Incline DB Curls (hands supinated):
55×6x2 (PR)
55×10x1 (PR)

Standing DB Hammer Curls:
60×10x2
60×15x1

+ stretching

Duration: 45 minutes

Decent workout. My glute really frustrated me tonight. It was straining from the get-go, and no matter what I did to stretch it or warm it up it just kept cramping up at the start of each pull. Despite the cramping, I stuck to my plan and hit 640 for a triple, which ties my 3rm PR. This was much cleaner than the last time I did it, though. Afterwards I tried an experiment I’ve been meaning to try. I setup a one of my powerhooks with a 100lb db (used for hanging db’s off a barbell) and set it so that it would catch on the bar as I did a deadlift. As a result the first few inches are bar-weight, and then the db catches and it instantly jumps 100lbs. What I didn’t think of was the db swinging back and forth after it came off the floor. This made my core work really hard so as to keep me from falling over. Different.

Warmups:
Hypers
Leg Extensions
Leg Curls
Lat Rows

Deadlift:
245×3x1
335×3x1
425×3x1
500×3x1
570×1x1
640×3x1

Deadlift with db hooked to bar:
345×3x4 (PR)

Conventional SLDL:
335×12x1

DB Swings:
80×10x1
120×10x1
130×12x1 (PR)

Standing Ab Crunches with ab strap (’hard tower’):
156×5x1
168×5x2
156×5x2

+ stretching + power yoga (30min)

Duration: 120 minutes

Tonight’s workout was one of those that almost wasn’t, but I’m glad I went. I started getting a sore throat Friday night and it was pretty harsh when I woke up the next morning. It’s still there, but yesterday was the worst. Today I just feel really out of it, light-headed/dizzy, and have that ‘head under water’ feeling. Regardless, my goal was to stay on my progression for bench and then coast the rest of the workout. Bench ended up feeling great. Did an extra rep for today’s heaviest triple and had more in the tank. After I hit that I sped through my DE work and then cruised through the militaries, chins, and rev cg presses.

Warmups:
Bench Press
CG Bench
JM Press
OH Press
Cuban Rotations
Lat Pulldowns

Paused Bench Press:
135x12x1
155x10x1
225x3x1
255x3x1
290x4x1 (PR)

DE Bench Press:
225x3x6

Standing Military Press:
175x5x2
175x8x1

Reverse Smith CG Bench:
215x5x1
245x5x1
265x5x2
245x5x1

Hammer Chins:
+65x5x2
+65x8x1

OH DB Extensions:
100x15x1
130x15x1

+ stretching

Duration: 60 minutes

Very nice. I was planning on doing some light squats again, but decided to try some paused singles just to make them a bit harder. However, the light singles ended up turning into a pretty easy PR. My lat is only a little achy, so I am pleased. DB lunges felt a ton better and stronger than the last time I did them.

Warmups:
Hypers
Leg Extensions
Leg Curls
ATG Squats

Paused ATG Squats (5+ second pauses at the bottom):
135×10x1
225×5x1
315×1x1
365×1x1
405×1x1
440×1x1 (PR)
405×3x1

DE ATG Squats:
245×2x6

DB Lunges:
60’s x10×4 (PR)

Standing Cable Abs with ab-strap (’hard tower’):
156×10x1
168×10x1 (PR)
144×20x1

+ stretching

Duration: 50 minutes

Great run today. I was going to run on the treadmill but I just didn’t want to, so I want back to the track and tried doing the coached run Clare put on my ipod again. I tried this a few weeks ago and died after the first speed interval and just could not recover for the rest. Today I managed to complete all five, and my last interval was very fast and strong (for me).

Running - Coached Run:
2 min. warmup walk
5 min. easy warmup jog
4 min. run (less than race pace, faster than normal pace)
9 min. of speed intervals (5 fast 60s intervals, 4 slow jog recovery intervals)
3 min. cooldown jog
3 min. cooldown walk

Total Distance: 2.25 miles

+ stretching

Duration: 26 minutes