Spytech’s Intense Workout Log

Today’s benching was rough. Overtraining finally caught up with my bench, as I knew from the get-go that today’s goals were unrealistic. Lots of aches and no power or strength. I worked up to the weight I was suppoesd to do 5 reps with paused, and just did a quick triple touch n go and moved on. Benching against bands was a nice change of pace, though, and I really liked the CG bench with bands. Finished the session off with a nice 15-set superset.

Warmups:
Bench
CG Bench
OH Press
CG Bench

Bench Press:
135×12x1
155×5x1
205×5x1
230×5x1
265×5x1
300×3x1

Bench Press against Doubled Reds (+30 @ chest, +80 @ lockout):
135×3x1
155×3x1
175×3x1
195×3x1
215×3x1
225×3x3

JM Press:
95×6x1

CG Bench against Doubled Reds:
135×5x1
145×5x1
155×5x1
165×5x1 (PR)
155×5x1

Cable Crossovers (superset with laterals):
60×15x1
70×15x1
80×15x1
90×15x1
100×15x1

Strict Side Laterals (elbows locked, superset with plate raises):
20×12x3
30×12x2

Front Plate Raises (superset with crossovers):
45×12x5

+ stretching + power yoga (30min)

Duration: 90 minutes

Went to the gym with C and rode the bike, then played some 2-on-1 basketball with a couple younger kids. Afterwards I walked on the treadmill while watching the end of the Wild game.

Stationary Bike:
33min

Basketball:
Some 2-on-1 and a few games of Horse

Treadmill (2.5mph):
20min

+ stretching

Duration: 90 minutes

This workout was very m’eh. I had no focus (plenty of energy though), but just wanted to be outside instead. Rows were fine, but form was kind of crappy on my heaviest set. I am starting the 5-3-1 on chins as well just to see how it works out. My left shoulder has a weird twinge in it (almost gone though) so I opted to do the stationary bike instead of swim.

BB Rows (shoulder width overhand grip):
135×12x1
155×12x1
225×5x1
320×3x1
365×3x1
410×3x1
225×15x1

Chins:
+15×3x1
+50×3x1
+85×4x1

Hammer Chins:
bw x10×4
bw x15×1

DB Rows:
150×12x1

Seated Cable Row (rope extension):
120×12x2

Reverse BB Curls:
45×15x1
75×15x2
75×20x1

Incline DB Curls (slow and strict):
35×12x5

Stationary Bike:
30 minutes ~ 9 miles

+ stretching

Duration: 70 minutes

Good workout. Legs were still fatigued from last week a bit, but had good strength all-around nonetheless.

Warmups:
Squats
GMs
Hypers
Leg Curls
Leg Extensions

Wide-stance Squats (briefs):
135×12x1
225×12x1
315×3x1
405×3x1
420×3x1
480×3x1
540×5x1

ATG Squats:
415×3x3

Zercher Squats off Pins (pins @ 28″, reps deloaded):
225×3x1
315×2x1
405×2x1
495×1x1
565×2x1 (PR)

ATG Zercher Squats:
315×15x1 (PR)

Standing Cable Abs w/ Ab Strap:
132×12x4
132×15x1

+ stretching

Duration: 90 minutes