Spytech’s Intense Workout Log

Fun times. Pretty sore from yesterday but still had a solid session today. Decided to do raw sumo rack pulls from top of the knee just to see how they felt and managed to get a decent PR despite the hip and back soreness from yesterday. Iron crosses are brutal, but they went very well. Everything else felt good. The 400 rep epic set was a little hard considering I just did 525 reps yesterday.

Pull-throughs:
204×10x4
204×15x1

Sumo Rack Deadlifts:
135×10x1
225×3x1
315×3x1
405×3x1
495×3x1
585×3x1
675×2x1
725×2x2 (PR)

Iron Crosses (reverse side laterals):
40×6x1 (PR)
45×6x1 (PR)
50×6x1 (PR)
55×6x1 (PR)
60×6x1 (PR)

Incline DB Curls:
40×10x1
50×10x1
55×10x1
60×6x1
50×10x1

Incline DB Flyes:
60×12x1
70×10x1
80×12x1
100×12x1 (PR)

Seated Overhead Cable Extensions:
156×12x1
204×12x2
204×11x1
204×10x1

Seated Leg Curls (epic set):
150×100-100×250-150×50

+ stretching + abs (+20×10x5 decline situps – weight behind head)

Duration: 75 minutes