Spytech’s Intense Workout Log

Nice workout. Bench was nice and fast (as it should be), and pendlay rows were strong. Didn’t really lose form on the last 335×3 set, either, but I will keep the weight below that for a while so I can maintain a ’super strict’ technique.

DE Bench Press:
175×3x9
175×12x2

Pendlay Rows(strict form):
135×10x1
225×5x1
265×5x1
300×3x1
335×3x1 (PR)

Wide-grip Shrugs:
225×12x1
315×12x1
405×12x1
495×12x4

Chins/Pullups (in order: hammer, narrow underhand, wide overhand):
bw x25×1
bw x20×1
bw x15×1
bw x10×1

Preacher Curls(superset with hammer curls):
95×12x1
115×10x1
125×6x1
95×12x1

DB Hammer Curls:
55×8x4

Elliptical HIIT:
17 minutes, 7 intervals

+ stretching

Duration: 77 minutes

This entry was posted on Friday, June 12th, 2009 at 5:07 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.