Spytech’s Intense Workout Log

Decent rowing. I always like these Thursday workouts because they are nice and short and only take a half hour. Running afterwards was great. The ‘warmup’ half mile went quick (for me) in 4:30 without really pushing it at all, and I had no leg pains. Sprints are tough on this track. I really can’t ‘open it up’ since the track is only 88m long and the corners, while banked, are pretty sharp. I would say I was running at around 90%, and I felt like I had alot of speed just begging to be unleashed. Sprints went well, though. I am going to be sore from these for sure.

Warmups:
Rows
Lat Rows
Pulldowns
BB Curls
Hypers

BB Row (shoulder-width, overhand grip):
135×10x1
155×10x1
225×3x1
305×3x1
345×3x1
390×3x1

Seated Cable Face-pulls w/ rope:
204×10x1
269×6x2 (PR)
269×10x1 (PR)

Standing Rear DB Laterals:
50×10x3

Incline DB Curls (hands supinated):
60×6x3 (PR)

Preacher Curls (slow and strict):
95×6x1
105×6x1
115×6x1

Running:
1/2mile run
200m walk
200m sprint
240m walk
200m sprint
240m walk
100m sprint
240m walk
100m sprint
200m  walk

Total Distance: 1.6 miles

+ stretching

Duration: 60 minutes

This entry was posted on Thursday, November 6th, 2008 at 4:27 pm and is filed under Cardio, Bodybuilding, Powerlifting. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.