Spytech’s Intense Workout Log

I ordered some bands this week and just got them today. Starting out with the minis and light bands from Jumpstretch. I plan on impementing them into my pulling and squatting assistance, but I couldn’t resist playing around with them throughout the day today. With the light bands providing 115lbs of resistance per band at their max I am able to do a ton of movements with just the bands alone - such as rows, presses, curls, pushdowns, pull-throughs, sldls, good mornings, upright flyes, and a ton more.

Bands:
lots of exercise variations using the mini and light bands

Duration: 45 minutes

Phenomenal workout. Today I wanted to try breaking my 2rm PR I set way back in Nov 06 (635×2) and ended up hitting a new 25lb 3rm PR instead. I’ll take that! I was also wearing a loose pair of single-ply briefs today instead of the titan boss briefs I usually pull in when going heavy so that made the PR even better. Ultra-wide pulls felt really good. Nice assistance movement that I recommend to any sumo puller.

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

Deadlift (single-ply briefs, reps deloaded):
135×10x1
225×2x1
405×1x1
495×1x1
585×1x1
640×3x1 (PR)
605×1x1
600×3x1

Ultra-wide Deadlifts (about 6” wider stance than normal, reps deloaded):
315×1x5
315×10x1 (PR)

Standing OH DB Press:
60×10x1
70×10x1
65×10x1
75×10x1
60×15x1

Single-arm DB Hammer Curls:
80×5x5

EZ Curls:
95×12x1
105×12x4

Standing Straight-arm Wide-grip Lat Pushdowns:
132×12x4
204×12x1 (PR)

Seated Calf Raise:
115×20x3
140×20x2

Incline Cable Flyes:
70×12x1
50×12x4

45-degree Hyper Extensions:
bw x20×2
+25×20x3

+ stretching + power yoga (30min)

Duration: 150 minutes

Met my goal of completing my routine in 15 minutes or less.

Heavy Bag:
xxxxx

Duration: 14 minutes

I had my six  month follow-up today for my leg. The doctor was pretty amazed at how fast I have recovered (initially he said it would take a year for most swelling to go away). I have no swelling in my calf/ankle/foot these days, and my leg feels great. I explained to him about how I was doing alot of high-rep sets (250-500 reps) to get the blood flow in my leg to improve and he was pretty stunned by how well it worked. Afterwards I had to get a bunch of blood drawn for tests, which I will know the results of  in two weeks. These tests will basically tell me if I have some genetic trait that makes me prone to clotting or not. Results don’t really matter for the most part, as the doc is keeping me on a low dose of blood thinners for an indefinite time frame just to be safe.

Another thing I was excited about was my improvement in my vitals.  On my first follow-up in July I had  a BP of 122/64 and a resting heart rate of 80 at a bodyweight 219. My resting HR has never been below 80 since high-school. Today my BP was 118/70 and resting HR was 68 at an all-time high bodyweight of 232. So I’ve gained 13lbs, and my BP and resting HR are both improved. I guess the high intensity heavy bag work I have been doing has been doing its thing.

Good workout. Deloading my assistance work this week. Decided to do calf raises for the first time in about 2 years and my right calf (the clot leg) seized up immediately on my first set with 270. Very tight calves despite stretching them every night before bed – I will be sticking with these for a while as tight calves/ankles are not good.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Cable Pushdowns
Lat Pulldowns
Seated Ham Curls
Seated Leg Extensions

Bench Press:
135×20x1
155×18x1
185×10x1
225×8x1
285×1x1
325×1x4 (PR)
325×2x1

DE Wide-stance Box Squats (13” rock bottom box):
270×1x5
270×5x1

Close-grip Bench:
185×5x2
205×5x2
225×10x1

JM Press:
95×5x5

Ultra-Wide-grip BB Rows (hands 1” from collars, row to below navel):
225×5x1
245×5x1
295×5x1 (PR)
225×5x2

Standing Straight-arm Lat Pushdowns:
132×5x4
192×10x1 (PR)

Standing DB Curls:
50×10x1

Seated Calf Raise:
180×12x1
270×5x2
180×5x1
90×25x1

+ stretching + abs (5 sets of 20, standing cable crunches)

Duration: 90 minutes

Nice session.

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

Bench Press:
135×20x1
155×12x1
185×10x1
225×8x1
275×5x1
295×3x1
315×2x2
185×30x1

DE Wide-stance Box Squats (// box):
135×12x1
225×3x1
225×2x8
225×3x1

Cable Pushdowns:
204×10x1
254×10x1 (PR)
214×10x1

Flat DB Press (15-30s rests):
100×10x1
95×10x1
90×10x1
85×10x1
80×10x1
75×10x1
70×10x1
65×10x1
60×10x1
55×10x1

BB Rows (underhand grip):
135×10x1
155×10x1
175×10x1
195×10x1
215×10x1
235×10x1

Chin-ups:
bw x20×2

Single-arm Cable Pushdowns:
72×20x2

Single-arm Cable Reverse Pushdowns:
48×15x2

+ stretching

Duration: 85 minutes

1200 punches, 2 rests between sets of 400.

Heavy Bag:
xxxxx

Duration: 17 minutes

Awesome workout. Tried a different warm-up than usual – 12 sets with light-ish weight before hitting my main movements. Hips are beat up so I hammered my lower back with lots of conventional movements. First time doing elevated SLDLs in over 2 years, and they felt real good. I don’t know where the volume came from, just had tons of energy.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing OH DB Press
Cable Pushdowns
Lat Pulldowns
Seated Cable Row
Hammer Chins

DE Conventional Deadlift:
135×12x1
225×3x1
315×1x10
355×1x5
355×5x1

Elevated Conventional SLDL (3” platform):
355×5x1
405×5x1
455×5x1 (PR)

Conventional SLDL (from floor):
315×20x1

Good-Mornings:
185×12x1
205×12x1
225×12x1
245×12x1

Standing DB Curls (15s rests between sets):
60×5x1
55×5x1
50×5x1
45×5x1
40×5x1
35×5x1
30×5x1

Standing DB Hammer Curls:
100×5x1
120×5x1
130×5x1

GHRs:
bw x5×1
+25×5x2
bw x10×1

Standing Cable Adduction:
100×20x1
105×20x2 (PR)

Standing DB Press (10s rests between sets):
60×5x1
55×5x1
50×5x1
45×5x1
40×20x1
65×20x1

DB Side Laterals (10s rests between sets, thumbs down, neutral, thumbs up):
20×20x3
30×20x3

Standing Lat Pushdowns:
168×20x1 (PR)
180×12x1 (PR)
192×12x1 (PR)

+ stretching + abs (2 sets of 50, standing cable crunch) + power yoga (30min)

Duration: 150 minutes

Too much snow…

Shoveling the Driveway:
driveway x1x3

+ cold

Duration: 60 minutes

Nice workout. Squat PRs are always nice.

Incline Bench Press:
135x20x1
155x10x1
185x10x1
225x3x1
285x2x5 (PR)
225x10x1

Wide-stance Squats:
135x12x1
225x3x1
315x2x1
405x2x1
455x2x1
505x2x1
535x2x1 (PR)
545x1x1 (PR)

Wide-grip Cable Pushdowns:
156x12x4
254x12x1 (PR)

45-degree Hyperextensions:
+110x12x3

Conventional Rack Deadlifts (top of knee):
545x10x4

Straight-arm Lat Pushdowns (shoulder width grip):
168x12x1 (PR)

Close-grip Lat Pulldowns:
156x25x1

+ stretching

Duration: 90 minutes