Spytech’s Intense Workout Log

Gorgeous day out, and perfect day to break in my new bike for its first ride. Went 19.4 miles and gave my leg a really good workout.  It started tightening up and getting stiff after a few miles, but it loosened up quite a bit towards the end.

Upper back and rear delts are totally fried but the incline benching still felt pretty good despite that. Squats were great. Still doing them without any wraps/belt and form is still right on. When I finally use a belt/wraps I am going to destroy my old PRs. Good workout.

Incline Bench Press:
135×12x1
155×10x1
185×3x1
225×1x1
245×1x1
275×1x1
295×1x1
300×1x1
275×3x1

ATG Squats:
135×12x1
225×1x1
315×1x1
375×1x1
415×2x1
315×5x1

BB Rows:
225×3x1
275×3x2

CG V-bar Pushdowns:
204×6x1
219×8x1
234×10x1 (PR)
244×10x1 (PR)

Single-arm DB Hammer Curls:
80×6x1
100×6x1
120×6x1

Exaggerated Incline DB Press:
80×12x1
90×12x2 (PR)

+ stretching

Duration: 70 minutes

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

Good workout. Bench felt pretty solid – each single better than the previous. Squats were very nice – my best effort at this depth pre-clot with just a belt was 415 for a single. Today’s 405 triple was beltless, so I am progressing well. CG bench and shrugs were strong. The epic superset was pleasant.

Bench Press:
135×12x1
185×10x1
225×3x1
275×1x1
315×1x5
225×10x1

Wide-stance Squats (almost rock bottom rom):
135×12x1
225×2x1
275×2x1
335×2x1
345×2x1
355×2x1
385×2x1
405×3x1 (PR)

CG Bench Press:
225×5x1
235×5x1
245×5x1
255×5x1
265×5x1

Shrugs:
315×3x1
405×3x1
495×3x1
585×3x1
635×5x1
645×6x1 (PR)

Standing Overhead Cable Curls:
70×15x2
80×15x1
90×15x1 (PR)

Exaggerated Flat DB Press:
90×10x1
100×12x2 (PR)

Seated Leg Extensions superset with Lying Leg Curls (epic superset):
200×150-150×50-100×100*100×50-75×50*150×125

+ stretching

Duration: 80 minutes