Spytech’s Intense Workout Log

Good session

Elevated Speed Deadlift (toes at plates, reps deloaded, standing on 45s):
135x10x1
315x2x10

Standing BB Press:
155x5x1
175x5x1
195x5x1
215x8x1 (PR)

External Shoulder Rotations:
50x8x1 (PR)

Pull-throughs:
204x12x1
239x12x1
274x15x1 (PR)

Standing Cable Knee Raises:
60x12x1
84x12x1
108x12x1 (PR)
132x12x1 (PR)

Standing Cable Hamstring Curls:
60x12x1
84x12x1
108x12x1
150x5x1 (PR)

+ stretching + power yoga (30min) + abs (standing bb twists: 155×20, 185×12, hanging knee raises x30, hanging leg raises x30)

Duration: 100 minutes

Dominated everything this session. I love Monday workouts.

Incline Bench Press:
155×12x1
185×10x1
225×3x1
275×1x1
300×1x4 (PR)
300×3x1 (PR)

Wide-stance Box Squats (// box, each rep paused):
135×10x1
225×3x1
315×1x1
405×1x1
475×1x1
505×1x1
520×1x1
535×2x1 (PR)
405×20x1 (PR)

Standing OH BB Extensions:
95×5x1
115×5x1 (PR)
135×5x1 (PR)
155×5x1 (PR)

Standing OH V-bar Cable Extensions:
209×5x1
214×6x1 (PR)
214×7x1 (PR)

Shrugs:
315×5x1
405×5x1
495×5x1
585×5x1
675×5x1 (PR)
585×10x1

Rack Pulls (mid knee, reps deloaded):
585×3x1

+ stretching

Duration: 105 minutes

Heavy Bag Work:
xxxxx

+ stretching

Duration: 25 minutes

Good session. Upper back and rear delts were still pretty tired from the standing btn presses last workout.

Incline Bench Press:
135x12x1
155x12x1
185x3x1
225x1x1
275x1x1
295x1x1
305x1x1
295x1x1
275x4x1
225x15x1

DE ATG Squats:
225x2x10

Close-grip Chins (hands touching):
+35x5x1
+45x5x1
+55x5x1

Rope Pushdowns (”hard tower”):
108x5x1 (PR)
120x5x1 (PR)
132x5x1 (PR)

One-arm Flat DB Press (free hand is unweighted):
100x5x1
120x5x1
120x6x1

+ stretching + abs (7 sets)

Duration: 75 minutes

Decimated this workout today. Deadlifts were excellent, and it felt great to get some real pulling in finally after all these months. I really enjoyed this session.

Deadlift (toes at plates, reps deloaded):
135×10x1
225×3x1
315×1x1
405×1x1
495×1x1
585×2x1
600×3x1

Standing BTN BB Press:
135×10x1
185×5x1
205×5x1 (PR)
215×5x1 (PR)
225×3x1 (PR)
185×10x1

External Shoulder Rotations:
30×10x1
45×8x1 (PR)

Sumo RDL:
405×5x1
455×5x2

DB Snatch:
80×6x1
100×6x1 (PR)
100×12x1 (PR)

+ stretching + power yoga (30min)

Duration: 110 minutes

Setup my heavy bag tonight and took some nice cuts at it for a while - basic straights, hooks, uppers, and combos. Did a few dozen roundhouses and what not to see how my leg could handle it. Felt really good.

Heavy Bag Work:
xxxxx

Duration: 15 minutes

Great workout. Bench was very strong. Speed squats were very fast. Rows and tricep work felt great.

Bench Press:
135x12x1
155x12x1
185x3x1
225x3x1
295x1x1
320x1x4 (PR)
320x3x1 (PR)
225x20x1

DE Wide-stance Box Squats (13” rock bottom box):
135x2x1
225x2x10

Standing OH V-bar Cable Extensions:
180x6x1
192x6x1
204x6x1 (PR)
209x6x1 (PR)

Standing OH BB Extensions:
95x10x1
115x10x1 (PR)

Wide-grip BB Rows (pull to upper abs):
225x5x1
235x5x1
295x5x1 (PR)

Standing DB Rows to Chest:
100x10x2 (PR)
120x10x1 (PR)

+ stretching + abs (20×5x5 weighted declines, 135×12 standing BB twists)

Duration: 80 minutes

This week I decided to create a new plan of attack to mix things up a little bit. The new routine is still a MWF full body split, but focuses more on full body core intensive movements and compounds, dropping alot of the iso ‘bodybuilder’ work except for occassional light weight recovery purposes. I will be starting this on Monday and going through it for 2 weeks, then I will take a week off before really getting into it.

Details here http://strengthandbody.com/spytech/current-routine/

Nice deload workout. Back is still pretty sore from the stupid konst-pulls on Wed. but bench was feeling really good so I hit a new PR.

Bench Press:
135x12x1
185x6x1
225x3x1
275x1x1
305x1x1
325x1x1
350x1x1 (PR)
315x3x1
315x2x1

Standing DB Rows to Chest (both arms at once):
45x12x5

Reverse Pushdowns:
120x10x5

Standing DB Hammers:
50x12x3

External Shoulder Rotations:
20x30x1
20x20x1

One-arm Flat DB Press (free hand is unweighted):
50x20x1
50x30x1

Hyperextensions:
200x50x1

DB Shrugs:
110x50x1

+ stretching

Duration: 70 minutes

Hips/glutes are still beat up so I tried doing some conventional pulls Konsti style. It was my first time doing conventional pulls in over a year and a half. Can’t say I missed them, and I don’t know how some people pull like this. Awkward to say the least. All accessory work was nice and easy.

Conventional Deadlift (Konsti style, heels few inches apart, toes out):
135x5x1
225x2x1
315x1x1
405x1x1
495x1x1
545x1x1

Deadlift (toes at plates, reps deloaded):
495x2x1

Standing BTN BB Press:
135x10x1
155x10x1
175x10x1
195x10x1 (PR)

External Shoulder Rotations:
20x30x2

Standing Cable Abduction (foot to waist level):
35x10x3

GHRs:
bw x5x3

Seated Leg Extensions:
305x12x3

Cable Knee Raises:
45x20x1

Standing DB Curls:
35x12x3

DB Rows:
100x20x1

Seated Pec Flye Machine:
130x12x2

Rope Cable Pushdowns (”hard tower”):
84x10x2

+ stretching + power yoga (30 min)

Duration: 110 minutes