Spytech’s Intense Workout Log

Solid deload workout. Nothing too intense, but got the blood flowing.

ATG Squats:
135x12x1
225x12x1
315x12x1

Wide-stance Squats:
315x12x1

Leg Extensions:
195x15x3

Leg Curls:
135x15x3

Lying Leg Curls:
50x15x3

45-degree Hypers:
+25x15x3

Decline Sit-ups (weight held at lockout behind head):
15x12x2

Straight-leg Sit-ups w/ barbell held at lockout:
95x12x1
115x12x1
125x12x1 (PR)

+ stretching + yoga (75min)

Duration: 125 minutes

Deloading this week, feels good man. My shoulder/tricep/lat thing is still not healed/healing and I’m a bit frustrated with it. If I goto the doc he will just want to ultrasound it, which really doesn’t do much at this point. I don’t know what I could be doing that is prolonging it, other than all the shoulder rehab stuff, so I am going to lay off that for a while.

Since this is deload week I just did a bunch of light chest, tri, and back work. Did light paused bench work and I can tell I need a lot of work there. I think I will continue to do paused benching in place of my last high rep set of 12 that I’ve been doing every bench session. Something like sets of 12’s up to 225, then paused triples with moderate weight from 245-285. Anyways, that’s about it.

Bench Press (last 3 sets paused):
135x12x1
155x12x1
175x12x1
195x5x1
225x5x1

Reverse CG Bench Press:
135x12x1
155x12x2

V-bar Pushdowns:
120x20x3

Flat DB Flye:
35x12x3

Flat DB Press:
60x50x2

Chins (hammer and underhand grips):
bw x12x5

Kneeling One-arm Pulldowns:
120x12x3

+ stretching + yoga (45 min)

Duration: 75 minutes