Spytech’s Intense Workout Log

Good quick Friday workout. Rear delts are STILL achy from Monday’s BTN jerks. Good thing next week is upper deload.

DE Bench Press:
135×36x1
180×3x10

Pendlay Rows (each rep from the floor):
270×5x1
300×3x1
340×5x1 (PR)
225×12x1

Dead-hang Chins (dead hang 2-5s between each rep, used hammer, narrow chin, and normal chin grips) :
+40×5x5 (PR)

Incline DB Curls:
45×10x1
45×9x1
45×6x1
35×12x2

Elliptical HIIT:
13 minutes, 5 very fast intervals

+ stretching

Duration: 60 minutes

This entry was posted on Friday, July 10th, 2009 at 3:42 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.