Spytech’s Intense Workout Log

Nice quick workout. No ATG squats today due to the calf issue. My teres minor ached a little bit on inclines so I didn’t push hard on those. Plie Deadlifts are really tough on the glutes/hips – definitely a good movement.

Incline Bench Press:
135×20x1
155×12x1
185×10x1
225×8x1
275×1x1
295×2x1
275×3x1
225×20x1 (PR)
275×3x1

Straight-arm close-grip Lat Pushdowns with Rope (“hard tower”):
60×12x1
84×12x1 (PR)

Straight-arm close-grip Lat Pushdowns:
156×12x1
168×12x1 (PR)

Single-arm Underhand Reverse Pushdowns:
96×8x1
108×8x1 (PR)

Underhand Reverse Pushdowns:
204×8x2 (PR)

Flat DB Press:
130×6x1
130×4x1
130×7x1

Plie Sumo Deadlifts (feet parallel with the bar):
135×10x1
205×8x1
255×8x1
305×8x1 (PR)

Standing Cable Hamstring Curls:
100×20x1
130×20x1 (PR)

+ stretching

Duration: 70 minutes

Awesome session. My hips and hams are feeling a bit burnt out from the last few weeks so I was not sure how pulls would feel. Definitely not 100%, but I really wanted to shoot for a new 3rm so I went after it and got it. Ultra-wide deadlifts really hammer the glutes – major cramping tonight so I stopped after my second set. Lat pushdowns are my new favorite back movement – they feel great. Threw some curls in there just because I had time to burn before yoga.

Deadlift (briefs, reps deloaded):
135x10x1
225x3x1
405x1x1
495x1x1
585x1x1
615x3x1 (PR)
585x2x1

Sumo High Pulls (to mid abs):
225x3x1
245x3x1
265x3x1

Ultra-wide Deadlifts (about 6” wider stance than normal):
225x5x1
295x5x1 (PR)

Standing Wide-grip Lat Pushdowns:
108x12x1 (PR)
120x12x1 (PR)
132x12x1 (PR)
144x15x1 (PR)
156x15x1 (PR)
168x13x1 (PR)

Hammer Chins:
bw x12x1

Standing DB Curls:
50x6x1
55x6x1
60x6x1

Preacher Curls:
75x12x1
95x12x1
115x12x1

Hammer-grip Flat DB Press (palms facing each other):
100x20x2

+ stretching + power yoga (30min)

Duration: 120 minutes

Stamina was very good tonight.

Heavy Bag:
xxxxx

Duration: 21 minutes

Strong. The tweaked teres minor didn’t bother me much doing anything except squats – still really achy to try to get my elbows forward and bar low, so I did my squats with my arm just relaxed and hanging there. I noticed my right calf is starting to cramp up whenever I squat down narrow stance ATG – this happens whenever I do a lot of ATG squats so I am going to give them a rest for a few weeks.

Bench Press:
135×20x1
185×10x1
225×6x1
275×2x1
315×2x4 (PR)
315×4x1 (PR)

DE Wide-stance Box Squats (13” rock bottom box):
250×2x5

Ultra-Wide-grip BB Rows (hands 1” from collars, row to below navel):
185×5x1
205×5x1
225×5x1 (PR)
245×5x1 (PR)
285×8x1 (PR)

Standing Lat Pushdowns:
108×10x1 (PR)
120×10x1 (PR)
132×10x1 (PR)
144×10x1 (PR)
156×12x1 (PR)

Cable Pushdowns (“hard tower”, very strict):
108×5x1
120×5x1
125×5x3 (PR)

External Rotations:
20×20x2

+ stretching + abs (8 sets of 5 of various standing cable work)

Duration: 70 minutes

Good workout. My right teres minor is a bit tweaked from btn push presses on Wed so I stayed lighter on everything so I wouldn’t aggravate it.

Bench Press:
135x12x1
185x10x1
225x8x1
275x1x1
315x3x1
325x1x1

ATG Squats:
135x10x1
225x3x1
315x3x1
315x10x2

Pec Flye Machine:
130x12x1
170x12x1

Flat DB Flyes:
60x20x1

CG Seated Cable Rows:
312x12x3

Seated Lat Row Machine:
200x20x1

Cable Pushdowns:
204x12x1
249x12x1 (PR)
204x12x1

Standing DB Rows:
110x50x1

+ stretching

Duration: 70 minutes

I was riding the bike listening to Marilyn Manson and I looked up at the TV and the Macy’s parade was on. The Animal Planet float was performing and Steve Irwin’s daughter Bindi was singing a song and dancing around. It synchronized all too well with what I was listening to, and I chuckled a bit.

Bike:
xxxxx

+ light shoulder rotations

Duration: 30 minutes

Decent moderate intensity workout. Wanted to get a few pulls in at around 90% without my briefs to work form, and I got that, so I was happy. Assistance work was good.

Deadlift:
135×12x1
315×1x1
405×1x1
495×1x1
585×1x1
595×1x1
335×10x1

Pull-thoughs:
204×10x1
244×10x1
289×10x1 (PR)

Standing Cable Abduction:
100×5x3

GHRs:
+0×5x1
+10×5x1
+25×5x1

External Shoulder Rotations:
30×12x2

BTN Push Press:
135×3x1
185×3x1
225×10x1 (PR)

Concentration Curls:
60×12x1

DB Hammer Curls:
80×12x1

+ stretching + power yoga (30min)

Duration: 120 minutes

Hit the bag for a while. Took only two rests when I switched from 16oz gloves to lightweight gloves, then to gloveless. Stamina is definitely getting better.

Heavy Bag:
xxxxx

Duration: 21 minutes

Classic Monday workout – brutal and strong. CG Shrugs absolutely destroy the lats.

Incline Bench Press:
135x12x1
185x3x1
225x3x1
275x3x5 (PR)

Wide-stance Squats:
135x12x1
225x3x1
315x3x1
405x3x1
455x3x1
475x3x1
500x3x1
525x3x1 (PR)

Wide-grip Cable Pushdowns:
156x12x1
180x12x1
204x12x1
249x12x2 (PR)

Close-grip Shrugs (hands together):
315x10x1
405x10x1
455x10x1
495x10x1
545x10x1 (PR)

Shrugs:
585x20x1 (PR)

+ stretching

Duration: 95 minutes

Very nice workout. Chest and rear delts were still pretty sore so incline suffered a bit, but everything else felt real nice.

Incline Bench Press:
135×12x1
185×3x1
225×3x1
275×1x1
295×1x1
300×1x2

DE ATG Squats:
225×10x2
225×15x1

One-arm Flat DB Press (free hand is unweighted):
140×3x1 (PR)
110×5x2

DB Rows:
150×20x3

Standing OH V-bar Cable Extensions:
204×8x1
219×6x1 (PR)
219×5-144×12x1

Sumo SLDL (from floor, 50% 1rm, exaggerated lockouts):
330×12x1
330×10x1
330×15x1

+ stretching + curls (3 sets of 15-20)

Duration: 85 minutes