Spytech’s Intense Workout Log

Good session. 10lb increase on my 3×5 paused bench work - felt pretty strong, but still a bit tired. Squats were solid. Deload intensity on the rest of the stuff.

Squats - ATG:
45×12x1
135×3x1
205×3x5

Bench Press(reps at 280 paused):
135×12x1
155×3x1
185×3x1
225×3x1
280×3x5 (PR)

Wide grip Pulldowns:
180×5x4
180×10x1

JM Press:
115×5x3

Single arm Cable Pushdown:
60×10x3

Cable Pec Flye Machine:
120×20x1
150×20x1

Flat DB Flyes:
50×20x1

stretching abs (5×2 hanging pikes)

Duration: 60 minutes