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Archive for December, 2010

Nothing too exciting to report here.

Shrugs:
135x12x1
225x12x1
315x12x1
405x12x1
495x12x1
585x6x1
635x6x1
635x6x1
635x6x1
635x6x1
585x12x1
495x20x1
405x20x1

Pendlay Rows:
265x5x1
265x5x1
265x5x1
265x5x1
265x5x1

Chins/Pullups:
bw x10x1
bw x10x1
bw x10x1
bw x12x1
bw x12x1

EZ Curls:
75x12x1
95x12x1
115x12x1
135x6x1
155x6x1
175x4x1
155x6x1
135x6x1
115x12x1
95x12x1
75x12x1

+ stretching + yoga (55min)

Duration: 120 minutes

A solid effort tonight paid off in the form of 2 more PR’s to add to the collection. Started off with bench - warm-ups were all easy. First rep with 345 was cake, but I felt like I faded fast. 3rd rep was kind of hard, probably had 1 or 2 more left, but I didn’t want to push it as 3 reps was a PR already. Squats all felt fine. Kind of stiff and achy, but that went away fast after a few reps. 560 was heavy, but I hit the 3 reps I wanted for another PR. Finished off with some flyes, lat work, and abs.

Bench Press:
135x12x1
135x12x1
195x6x1
225x3x1
270x3x1
310x3x1
345x3x1 (PR)

Squats:
225x6x1
335x3x1
440x3x1
495x3x1
560x3x1 (PR)

DB Flyes:
60x10x1
60x10x1
65x10x1
65x10x1
70x10x1
80x10x1

Single-arm Freemotion Y-Lat Row:
60x12x1
80x12x1
100x10x1
120x8x1 (PR)
100x8x1

Leg and Knee Raises (3 sets of each):
bw x12x1
bw x12x1
bw x12x1
bw x12x1
bw x12x1
bw x12x1

+ stretching

Duration: 70 minutes

I decided to change up the pace a bit and try for some PR’s for once. Goal today was to try to top my previous ATG squat PR of 555. Warmups were all cake so I loaded up 565. Contemplated a double after nailing the single then said screw it, time to try for 6 plates. Threw on 585 and crushed it. 30lb PR and 6-plate milestone on ATG squats. Afterwards I decided to try some flat db presses - I haven’t done these in years I think, at least completely unassisted. Worked up to a solid 5 reps with the 140’s utilizing short rests. That first rep with the 140’s probably sapped 4-5 reps worth of energy. I was feeling pretty pumped so I decided to do some standing EZ curls with some real weight for a change. I haven’t gone heavy on these in a seriously long time due to a general lack of giving a shit in regards to curls. Ended up with a pretty solid PR there. Finished off with some light chest flye work on the monstrosity.

ATG Squats:
135x12x1
225x6x1
315x3x1
405x1x1
495x1x1
565x1x1 (PR)
585x1x1 (PR)

Flat DB Bench:
100s x12x1
110s x12x1
120s x6x1
130s x6x1
140s x5x1

EZ Curls:
75x12x1
95x12x1
115x12x1
135x8x1
155x6x1
175x6x1
200x5x1 (PR)
175x6x1

Freemotion Cable Crossovers:
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1

+ stretching

Duration: 70 minutes

Another crappy snow storm puked a substantial amount of snow on us again so plenty of shoveling was done yesterday and today. Since my back was pretty achy from it all, and the gym is closed Saturday for Christmas, I made the decision today to just hit things hard over 2 workouts this week - bench tonight, squats Thursday.

The target for bench this cycle for a single was 355, my old PR prior to last cycle. I wasn’t feeling super on bench, but ended up hitting 355 for 2 singles, then finished 355 off with a double, which is a 2rm PR. Moved down to 335 and 315 for more work. Solid benching effort. After bench I did various back and tricep accessory work. I figured out how to link the 2 stacks together on the Freemotion monstrosity to make some movements more difficult (ie: kneeling one arm lat rows), which was nice.

Bench Press:
135×12x1
195×6x1
225×5x1
250×3x1
285×3x1
315×1x1
355×1x1
355×1x1
355×2x1 (PR)
335×2x1
315×5x1

Tricep Pushdowns:
80×12x1
80×12x1
80×12x1
80×12x1
80×12x1
80×12x1

Tricep V-bar Pushdowns:
120×12x1
140×8x1
126×10x1

Standing OH Extension:
150×12x1

Freemotion Tricep Extension (kickbacks):
23×12x1
30×8x1
33×8x1
37×8x1
40×8x1
50×8x1 (PR)

Freemotion Lat Pulldown:
160×15x1
160×15x1
160×15x1

Freemotion Single-arm Kneeling Lat Row:
80×6x1
100×6x1
106×6x1 (PR)

+ stretching

Duration: 80 minutes

Squats were ridiculous today. Warmups were cake, as was the 480 top set. Target was 5 reps, did an easy 8 for a 8-rep PR, and beltless. Had another 4 reps there probably. Bench was pretty difficult as my legs were fried, though. Still hit 320 for 5 to hit the weekly target again. Awesome. Moved on to cg bench and kept things lighter as my tris were feeling toasted. Easy assistance work focusing on rehab/recovery followed to finish things off.

ATG Squat:
135x12x1
225x6x1
315x5x1
365x5x1
425x5x1
480x8x1 (PR)

Bench Press:
135x12x1
195x6x1
225x5x1
250x5x1
285x5x1
320x5x1

CG Bench:
225x5x1
245x5x1
245x5x1

V-bar Pushdowns:
80x10x1
80x10x1
80x10x1
80x10x1
80x10x1

Rope Pushdowns:
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1

Tricep Extensions - Single arm:
23x8x1
23x8x1
23x8x1
23x8x1
23x8x1

Rope Face Pulls:
80x12x1
80x12x1
80x12x1
80x15x1
80x15x1
80x15x1

+ stretching

Duration: 60 minutes

Solid back workout. High volume on pendlay rows at a lighter weight to really work the back with slower reps.

Pendlay Rows:
245x10x1
245x10x1
245x10x1
245x10x1
245x10x1
245x10x1
245x10x1
245x10x1
245x10x1
245x12x1

Shrugs:
225x12x1
315x12x1
405x12x1
495x12x1
585x12x1
585x12x1
585x12x1
495x12x1
405x15x1
315x20x1

Hammer Chins:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x10x1

EZ Curls:
75x12x1
95x12x1
115x12x1
115x12x1
135x12x1

DB Curls:
60x5x1
55x5x1
60x10x1
55x5x1
50x5x1
40x5x1
35x5x1
30x5x1
25x10x1
20x15x1
15x20x1

+ stretching

Duration: 90 minutes

We got hammered with 20″ of snow on Saturday so Sunday was spent snowblowing and shoveling, etc. I skipped yoga last night to let me shoulders/back/elbows rest up a bit, but I was still feeling it moving through bench today. Regardless, I hit a PR with 320 for 7 reps. Had one more rep I think, but I smacked the support posts at the bottom on the last rep and I got thrown out of my groove a bit. Feeling real confident on bench. Moved on to squats and man my legs weren’t in the mood for those. Neither was my back. I don’t know why 5’s are so much more exhausting than triples (which are cake). I decided to throw on the belt for my top set as my back was feeling way fatigued and hit my 5-rep target at 520 for a PR. Afterwards I did a bunch of accessory work on the Monstrosity (freemotion apparatus), and some…cardio.

Bench Press:
135x12x1
195x6x1
225x5x1
250x5x1
285x5x1
320x7x1 (PR)
225x20x1

Squat:
135x12x1
225x6x1
315x5x1
395x5x1
455x5x1
520x5x1 (PR)

Flat DB Flye:
60x10x1
60x10x1
60x10x1
60x10x1
60x15x1

Freemotion Cable Flye:
40x12x1
40x12x1
40x12x1
40x12x1
40x12x1

Freemotion Y-Lat Pulldown:
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1

Freemotion Hammer Lat Pulldown:
80x12x1
80x12x1
80x12x1

+ stretching + cardio (20min @ 150-160bpm on elliptical/glider)

Duration: 90 minutes

What an exhausting day. Shoveled 4″ of snow at 4am before I went to bed. Woke up to 3 foot drifts 6 hours later. Nicesss. Got to the gym and upon arriving had to help push a friend’s car out of a snowbank. Got a few sets of squats in and my wife’s car got stuck as she was leaving the gym so we headed back out and shoveled/pushed/shoveled/pushed until she was free. Went back in to finish the workout. Surprisingly I totally destroyed my ATG squat target for today, 510 for 3 was the goal and I got 5 strong reps. Not only does this break my previous ATG squat 5-rep PR of 495, but I also did it beltless. Very pleased there. Laid down on the bench and worked up to a pretty easy 320×4. Had more there, but as I mentioned earlier in the week, I wanted to take it a bit easier on my shoulders, and shoveling/pushing cars is killer enough. Worked up to 305 for a solid double on close grip - had another there, which would have been a PR, but looking out for the shoulder is more important. Finished off with some good high rep assistance work.

ATG Squat:
135x12x1
225x6x1
315x3x1
400x3x1
455x3x1
510x5x1 (PR)

Bench Press:
135x12x1
195x6x1
225x3x1
285x3x1
305x3x1
320x4x1

CG Bench:
225x3x1
275x3x1
305x2x1
275x3x1
225x8x1

Freemotion Single-arm Tricep Extension:
20x12x1
27x12x1
30x8x1
30x8x1
30x8x1
30x8x1

Freemotion Rope Pushdown:
40x12x1
40x12x1
80x12x1

Freemotion OH Extension:
40x12x1
40x12x1
80x12x1

Freemotion Cable Flyes:
30x12x1
40x12x1
50x12x1
60x12x1

Freemotion Cable Crossover:
30x12x1
30x12x1
40x12x1
50x12x1

BB Forearm Curls (regular and reverse grip):
45x75x1
45x75x1

+ stretching

Duration: 80 minutes

Pretty ho-hum workout. Strong, but nothing notable. Worked up to a pretty solid 700 for 5 on shrugs, but didn’t push it too hard as my hip was a little achy. Did some chins, face pulls, pulldowns, etc. Standard accessory work.

Shrugs:
135x12x1
225x12x1
315x12x1
405x12x1
495x10x1
585x5x1
675x5x1
700x5x1
675x5x1
585x12x1
495x15x1
405x20x1

Hammer Chins (dead hang reps):
+50 x5x1
+50 x5x1
+50 x5x1
+50 x5x1
+50 x5x1

Lat Pulldown:
142x12x1
175x12x1
200x10x1
250x10x1
250x10x1

Rope Face Pulls:
40x12x1
50x12x1
60x12x1
70x12x1
80x15x1

Freemotion Single-arm Face Pulls:
40x12x1
50x12x1
60x12x1
70x12x1
80x12x1

Wide-grip BB Curl:
95x12x1
115x12x1
135x12x1

CG BB Curls:
135x10x1
135x10x1
135x10x1

BB Curls:
135x10x1
115x10x1
95x15x1

+ stretching

Duration: 90 minutes

This workout was HARD. Still pretty achy overall from Saturday’s workout, but I ground it out. Target on bench was 340×3 and I hit that with maybe a rep in the tank. Moved on to declines and worked up to a pretty solid 335×4. Shoulders are feeling completely dead now so I am going to take it easy the rest of the week on them. Headed to the squat rack and worked up to the target for this cycle, which was 550×3. This was brutal and I probably didn’t have another rep left, but who knows. The intense heavy squatting 2x/week is catching up on me it seems. After squats I did some solid assistance work and stretched out.

Bench Press:
135x12x1
195x6x1
225x5x1
245x3x1
270x3x1
305x3x1
340x3x1 (PR)

Decline Bench Press:
225x5x1
275x5x1
295x5x1
315x5x1
335x4x1

Squats:
135x12x1
225x6x1
315x3x1
430x3x1
490x3x1
550x3x1 (PR)

Freemotion Y-Lat Pulldowns:
80x12x1
80x12x1
80x12x1
80x12x1
80x20x1

Flat DB Flyes:
60x10x1
60x10x1
60x10x1
60x10x1
60x10x1

+ stretching

Duration: 90 minutes