Spytech’s Intense Workout Log

Not bad, not bad. I wanted to give ‘heavy’ benching a try today to gauge how things are feeling. Heaviest I’ve gone since September is 265. Today I worked up to 305 and that felt pretty good. Rusty, but good. Had a few more reps there. My lifting was very tentative, and not really explosive, so I know with the proper mindset I could destroy it. After 305 I repped out with 250 for 12. Maybe had 2 left. Good set. Close grip bench didn’t feel right on my tricep so I did db presses with a neutral grip to hit the tris a bit. Flat DB presses were a bit fatigued, but 5 sets of 5 with the 110s are fine by me. Seated cable rows were great, nice PR there.

Bench Press:
135×12x1
155×12x1
175×12x1
195×12x1
225×6x1
245×1x1
265×1x1
285×1x1
305×1x1
250×12x1

CG Bench:
185×12x2

Flat DB Bench:
110×5x5

Flat Neutral-grip DB Bench:
70×12x1
80×12x1
90×12x1

OH DB Extensions:
70×15x1

Flat DB Flyes:
45×12x2
45×15x1

Seated Cable Row:
204×12x1
252×12x1
312×12x1
357×6x1
402×8x1 (PR)
312×8x1

Shoulder Rehab:
15 sets of 12

+ stretching

Duration: 70 minutes

This entry was posted on Friday, January 22nd, 2010 at 5:34 pm and is filed under Rehabilitation, 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.