Spytech’s Intense Workout Log

Very nice. Squats were pain-free today and felt great – nice slow and smooth reps. Bench press felt quite a bit better than last Friday, so I know my recovery is improving, but it was still pretty stiff and beat up. Not sure how I hit failure on my first set of pushdowns, then did 8 more reps than that on my second set, but I’ll take it. Hammer grip db presses really hit the triceps hard.

ATG Squats:
135×3
155×3
205×5

Bench Press:
135×12
155×3
185×3
225×3
285×3
275×3

Hammer Chins (all sets to failure):
+90×8
+90×6
+90×7

Wide grip Cable Pushdowns (all sets to failure):
204×9
204×17
219×13

Hammer grip Flat DB Bench (reps until fail):
100×30

Standing DB Press (recovery):
55×30

+ stretching + abs (2 sets of 12 hanging pikes, 1 set of 30 light standing crunches)