Spytech’s Intense Workout Log

Pretty nice workout. Managed to do everything (except cardio) in 60 minutes. Forearms were kind of fried today from zerchers the other night, and from trying a new drumming technique last night. Everything felt pretty easy though. I like the pullup/chin method I used today.

DE Bench Press(3 sets close, 4 narrow, 3 wide):
135×36x1
180×3x9
180×10x1

Pendlay Rows:
230×5x1
265×5x1
300×5x1

Chins/Pullups with 2-3s dead hangs between reps (hammers, wide pullups, chins, narrow chins, hammers):
+35×5x4
+35×7x1

Shrugs:
225×5x1
315×5x1
405×5x1
495×5x1
585×5x1
675×6x1
585×6x1
495×10x1
405×20x1

Single-arm Hammer Curls:
110×6x1
120×6x1
130×6x1

CG BB Curls:
115×6x2

WG BB Curls:
115×6x2

Standing DB Curls:
60×6x2

Single-arm Cable Curls:
90×12x2

Elliptical HIIT:
13 min - 5 intervals

+ stretching

Duration: 70 minutes

This entry was posted on Friday, July 3rd, 2009 at 4:48 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.