Spytech’s Intense Workout Log

Quick deload to end the week. Not going to list everything I did. Every set was 20-25 reps, about 15 sets of back and 10 sets of bis. Only movement worth noting was shrugs for 3 sets of 25 with 315 - that felt real good. I didn’t do any cardio since I played the drums for 3 hours last night, and the machines I use were taken anyways.

+ stretching

Duration: 30 minutes

Easy upper body deload workout. Nothing special to report - just a lot of high rep recovery sets with light weights that I don’t feel like recording.

+ power yoga (30min)

Duration: 50 minutes

Did some high rep sets for deload/recovery. Afterwards I felt like doing db snatches for some reason, even though I’ve only done them 2-3x before in the past. Not too bad…

Leg Extension:
150x50x1

Seated Leg Curls:
155x50x1

Lying Leg Curls:
50x50x1

Hypers:
bw x50x1

DB Swings:
55x25x2

Standing Cable Abduction:
40x50x1

Standing Cable Adduction:
40x50x1

DB Snatch:
55x1x1
60x1x1
70x1x1
80x1x1
90x1x1
100x1x1
110x1x1
120x1x1
130x1x1 (PR)

+ power yoga (65min)

Duration: 90 minutes

Nice and easy upper deload.

Incline Bench Press:
135x12x1
185x5x1
225x5x1
225x15x1

Decline Bench Press:
135x12x1
225x15x1
225x12x1

DB Side Laterals:
20x12x2

DB Rear Laterals:
20x12x2

Single-arm Pushdowns:
50x20x4

Lying DB Extensions:
30x12x3

Flat Cable Flyes:
30x12x3

Straight-arm Lat Pushdowns:
108x20x5

+ stretching + power yoga (30min)

Duration: 60 minutes

Good deload workout.

GMs:
135x12x1
225x12x3

ATG Paused Squats:
225x12x2

SLDLs:
225x12x2
225x20x1

DB Swings:
80x12x3

Pullthroughs:
150x12x3

Hypers:
bw x15x3

Ghetto GHR:
bw x10x1

Seated Hamstring Curl:
210x12x2

Seated Leg Extension:
210x20x2

Kneeling Cable Abs:
132x12x1
120x12x4

+ stretching + power yoga (60min)

Duration: 120 minutes

Done in 30.

Hammer Chins:
bw x10×5

Standing Cable Rows:
156×12x5

Pendlay Rows:
185×5x5

DB Shrugs:
110×30x2

Standing Overhead Cable Curl:
50×12x5

DB Hammer Curl:
55×12-50×12-40×12

Preacher Curls:
75×12x5

Elliptical HIIT:
16 minutes

+ stretching

Duration: 46 minutes

Yep.

ATG Squats:
135×20x1
225×35x1

Leg Extensions:
200×20x2

Leg Curls:
200×20x2

Lying Leg Curls:
50×20x2

Cable Abduction:
50×20x2

Cable Adduction:
50×20x2

GMs:
135×20x1

Standing Cable Abs (pulldown tower - longer rom):
60×15x1
72×15x1
84×15x1
96×15x1
108×15x1
60×15x1

+ stretching

Duration: 30 minutes

Quick upper deload workout tonight. I experimented during bench pressing with touching the bar lower on my abs (few inches above navel, instead of right below my pecs). Not sure if it is going to be beneficial or not, yet.

Bench Press:
135x12x1
155x12x1
175x12x1
195x12x1
215x12x1
235x12x1
195x12x1

CG Bench Press:
135x12x1
155x12x1
175x12x1
195x12x1

Standing DB Press:
55x12x2

Side Laterals:
20x12x4

Cable Pushdowns:
144x12x4

Pec Flye:
110x12x3

Rear Delt Flye:
50x15x1

+ stretching + power yoga (30min)

Duration: 70 minutes

Nice quick 20 minute deload workout.

Bench Press:
135x12x2
155x12x1
185x12x1
225x12x2

Decline Bench Press:
225x12x1

OH DB Press:
30x20x1

DB Laterals:
20x20x2

Flat DB Flyes:
40x12x1
50x12x2

Seated Single-arm Tricep Extensions:
60x20x4

Cable Pushdowns:
150x15x1

+ stretching + power yoga (35min)

Duration: 55 minutes

Nothing much to report here. Back is feeling pretty good. Just did random light stuff today. Hypers, deadlifts, leg curls, leg extensions, hip and low back work. Nothing real strenuous, just got the blood flowing.

Duration: 30 minutes