Spytech’s Intense Workout Log

Painful session. I’ve had some tendonitis building up in my right forearm/outer bicep from working on the car and it finally came to a head yesterday after taking it for a drive. My arm felt OK as I started benching, but it started getting tender after my heaviest set and rapidly deteriorated during cg bench. I tried a few lighter things after that then just called it a day.

Warmups:
Bench Press
OH Press
CG Bench
Cuban Rotations
OH Extensions

Bench Press:
135x12x1
155x12x1
185x8x1
225x8x1
265x5x1
305x3x1
315x1x1

CG Bench against doubled reds (~+80lbs @ top):
135x5x1
155x5x1
175x5x1
190x5x1 (PR)
155x5x1

Exaggerated Flat DB Press:
70x12x1
80x12x1
90x12x1

Single-arm Pushdowns:
50x12x1
60x12x1
70x12x1
80x12x1
90x12x1

Pec Flye Machine:
100x12x1
170x12x1

+ stretching + power yoga (30 min)

Duration: 90 minutes

Nice quick workout. Felt pretty strong.

Warmups:
Rows
GMs

BB Rows (overhand shoulder width grip):
135×12x1
155×12x1
225×8x1
325×3x1
370×3x1
415×3x1
225×12x1
225×12x1 (wide grip)

Hammer Chins:
+20×5x1
+55×3x1
+90×5x1

Chinups/Pullups:
bw x10×4

Single-arm Kneeling Pulldowns:
100×12x1
110×12x1
120×12x1
130×8x1
150×8x1 (PR)

Preacher Curls:
75×13x2

Standing Hammer Curls:
55×10x4
55×15x1

+ stretching + elliptical (23min)

Duration: 53 minutes