Spytech’s Intense Workout Log

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