Spytech’s Intense Workout Log

Nice quick lower deload at home.

Kettlebell Goblet Squats:
88x12x5

Kettlebell Swings:
88x50x1

Seated Band Hamstring Curls:
2 minis x20x7

+ stretching

Duration: 15 minutes

Ah, deload week is here. Much needed. This 30 min session was a nice change of pace.

Bench Press (some sets paused):
135x12x1
185x12x2
205x12x1
225x6x2

CG Bench:
135x12x1
185x12x3

Decline Bench Press:
135x12x1
225x12x3

Incline Bench Press:
135x12x4

Single-arm Kneeling Cable Rows:
100x12x5

Cable Pushdowns:
100x12x5

Reverse Cable Pushdowns:
100x12x5

+ stretching + yoga (60min)

Duration: 90 minutes

I was feeling too lazy to goto the gym for just a shoulder/back/bicep deload workout so I stayed home and got it done with bands and kettlebells.

Rear Laterals:
red mini band x12x8

Side Laterals:
red mini band x12x5

Front Raises:
53x12x3

Single-arm OH Press:
53x12x2

KB Rows:
88x12x5

KB Curls:
53x12x1
70x12x1
88x12x2
70x12x4

KB Concentration Curls:
53x12x3

Single Arm Band Curls:
red mini band x12x3

Duration: 20 minutes

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

Last workout of the year! Gym closes early tomor for new years so I got tomorrow’s deload workout in today. Shoulder rehab work, like usual, then did some light flyes. I haven’t done flyes without pain in at least 6+ months. I stayed light, but they felt great. I also did some light incline benching. The flyes and inclines really pull on my collarbone and I can feel tightness where the injury was - these should help loosen things up.

Happy New Years everyone!

Shoulder Rehab:
15 sets of 12

Flat DB Flyes:
20×12x1
25×12x1
35×15x1

Incline Bench Press:
45×30x1
135×12x3

Shrugs:
225×12x1
315×12x2

+ stretching

Duration: 20 minutes

Good lower deload workout.

Leg Extensions:
150x12x4

Lying Hamstring Curl:
65x12x4

45-degree Hyper:
bw x12x4

Standing Cable Adduction:
60x20x3

Standing Cable Knee Raises:
60x12x2
80x12x2 (PR)

Hammer Chins:
bw x15x1

+ stretching + yoga (75min)

Duration: 95 minutes

Started off the deload week with some good rehab work.

Earlier today I went to the doc for a 2 week adjustment, and to have things checked out. My shoulder had 4 points of injury when I started treatment - 3 are either gone or almost gone/healed now, the point in my posterior delt is still bothering me a bit. This injury also seems to tie in with my right tricep, which started getting really achy/sore once I started resting my upper body. It got progressively worse for a while (while doing nothing) and it seems to be getting a little better now, but it is still very annoying. The doc and I think that all the while my shoulder was injured and I was still pushing hard, my tricep was taking the load off my injured delt. When I started resting finally, my tricep (which had apparently become damaged in the process) started healing up, albeit painfully. Today the doc did some real aggressive deep tissue work on it (the main source of pain is in the connective tissues that join the tricep to the elbow) and man is it sore now. Swollen a bit, and I have been icing it. This is too be expected, and hopefully this will speed up the healing. I will have some ultrasound done on it next week. I plan on laying off any pressing movements (again) for a while, or just limiting my benching and overhead pressing to my normal wide grips, but going super light (ie: rehab).

Shoulder Rehab:
30 sets of 12-20

+ yoga (35min)

Duration: 55 minutes

Nice deload workout before thanksgiving.

ATG Squats:
135×12x1
225×30x1

Lying Ham Curls:
50×20x3

45-degree Hypers:
bw x20×3

Leg Extensions:
210×20x3

Standing Cable Adduction:
50×20x3

Standing Cable Curls:
110×20x5

Rope Face Pulls:
50×20x5

One-arm Pushdowns:
50×20x1

Tricep Ladders:
bw x20×6

One-arm Kneeling Lat Pulldowns:
50×20x3

+ stretching + power yoga (75min)

Duration: 115 minutes

Nice quick deload workout.

Deadlift (long pauses between reps):
135x12x1
225x5x1
315x5x1
420x3x1
480x3x1

Sumo SLDL (long pauses between reps):
480x3x1

Decline Bench Press:
135x12x1
185x5x2

Decline CG Bench Press:
135x12x1

One-arm Tricep Pushdowns/Extensions:
40x12x4

+ stretching + power yoga (30min)

Duration: 50 minutes