Spytech’s Intense Workout Log

Good pressing, good squatting.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing DB Press
Cable Pushdowns
Lat Pulldowns
Leg Extensions
Leg Curls

Incline Bench Press:
135×12x1
155×10x1
185×10x1
225×3x1
275×1x1
295×1x4
295×2x1

Wide-stance Squats (slightly below //, single-ply briefs):
135×10x1
225×3x1
315×2x1
405×1x1
500×1x1
550×1x1 (PR)
565×1x1 (PR)
500×5x1 (PR)

Shrugs:
315×20x1
495×12x1
585×12x1
675×8x1 (PR)
605×8x1

Standing OH V-bar Cable Extensions:
204×10x1
239×10x1 (PR)
249×10x1 (PR)
259×5x1 (PR)
204×10x1

+ stretching

Duration: 90 minutes