Spytech’s Intense Workout Log

My hips/hams are a little beat up so I passed on speed work today since that would not have done any good for me. Good workout.

Warmups – 2 sets of 20 for each movement:
BB Curls
Pulldowns
Leg Extensions
Leg Curls

Sumo SLDL:
315×10x1
315×15x1
315×50x1 (PR)

Bulgarian DB Squat:
110×12x3

CG Pulldown:
300×5x1
315×5x1
330×7x1 (PR)

Band Good Mornings:
blue+purple x20×3 (PR)

Concentration Curls:
80×5x1 (PR)

Preacher Curls:
125×7x1
135×6x1

Seated Pec Flye:
170×20-150×20-130×20-110×20-90×20-70×20-50×20

+ stretching

Duration: 100 minutes

Nice session.

Warmups – 2 sets of 20 for each movement
OH Press
Cuban Rotations
Bench Press
Pushdowns
Pulldowns
Seated Pec Flye Machine

DE Bench (bands doubled):
185+reds x3×9

CG Rack Lockouts (half of full-rom reps):
315×5x1
335×5x1 (PR)
345×3x1 (PR)

Rack Lockouts (narrow grip):
405×4x1

Seated OH Press:
135×10x1
225×3x1
245×3x1
265×3x1

Seated Rear Delt Row Machine:
200×5x1
220×5x1 (PR)
230×5x1 (PR)

+ stretching + arc trainer (15 min)

Duration: 70 minutes

This workout was brutal. I did extended rom on my GHRs so instead of halting my torso // to the floor I went way past and stopped when my face was right above the floor. Very tough. Forearms are pretty beat-up so I couldn’t push curls too hard.

Warmups – 2 sets of 20 for each movement:
BB Curls
Pulldowns
Straight-arm Lat Pushdowns
Leg Extensions
Leg Curls

Wide-stance Box Squat (few inches below // box, reps paused):
135×8x2
225×3x1
315×3x1
405×3x1
455×3x1
475×3x1
500×3x1 (PR)
515×1x1 (PR)
405×10x1 (PR)

45-degree Hyper Extension:
blue+purple band x7×2 (PR)
blue+purple band x10×1 (PR)

Face-to-Floor GHRs:
bw x7×4 (PR)

Extreme Wide-grip Pullups:
bw x12×2
bw x15×1 superset with x15×1 hammer chins (PR)

Standing BB Curls:
100 x10×1
135 x13×1 (PR)
115×13x1

+ stretching + power yoga (30 min)

Duration: 120 minutes

Good session. Bench felt nice and strong - so did everything else.

Warmups – 2 sets of 20 for each movement:
OH Press
Cuban Rotations
OH Extensions
BB Curls
Pulldowns
Seated Chest Press

Incline Bench Press:
135×12x1
225×12x1
295×2x4 (PR)
295×3x1 (PR)
245×15x1 (PR)

Flat DB Press:
120×10x2
120×12x1

Single-arm Rope Pushdowns:
80×15x1
90×15x2 (PR)
60×15x1

DB Rows:
150×20x3

L-Laterals:
40×20x1
50×20x2 (PR)

+ stretching + abs (3 sets of 12 eagle v-situps w/ 100lbs) + power yoga (30min)

Duration: 100 minutes

My back is pretty sore from those SLDLs on Wednesday, but everything went well today.

Warmups – 2 sets of 20 for each movement:
BB Curls
Lat Row Machine
Leg Extensions
Leg Curls

DE Wide-stance Box Squats (below // box):
225+blues x2×1
275+blues x2×8

Bulgarian DB Squats:
100×12x3

GHRs:
bw x7×1
bw x10×1
bw x15×1 (PR)

Band Good Mornings:
blue band x20×1
blue+purple bands x20×2 (PR)

Seated Lat Row Machine:
240×10x1
275×10x1 (PR)
285×10x1 (PR)

DB Concentration Curls (v. strict):
60×12x2
65×12x1
70×12x1 (PR)

+ stretching

Duration: 60 minutes

Good session - I really enjoy doing DE bench with bands. Moved my grip in closer on rack lockouts to hit my triceps harder. The arc trainer didn’t kill me this week like it did last week - good sign.

Warmups – 2 sets of 20 for each movement:
OH Press
Cuban Rotations
JM Press
BB Curls
Pulldowns

DE Bench (bands doubled):
160+minis x3×8

Rack Lockouts (narrow grip):
405×5x3 (PR)

Seated OH Press:
225×7x3

Close-grip Hammer Chins:
+25×12x1
+50×12x1
+25×12x1

+ stretching + arc trainer (13 minutes)

Duration: 70 minutes

Good pulling. I haven’t done pulls standing on the 100’s (about 4″ extra rom) since last January before my foot injury, and managed to beat my PR by 40lbs - not bad. SLDLs were nice and strong.

Warmups – 2 sets of 20 for each movement:
BB Curls
Pulldowns
Leg Extensions
Leg Curls

Elevated Deadlift (standing on 100’s, 4″ of extra rom):
135×6x1
225×3x1
405×3x1
495×2x1
545×1x2 (PR)
495×1x1
405×3x1

Conventional SLDLs (from floor):
405×7x1
455×7x1
505×7x1 (PR)

Wide-grip BB Rows:
275×5x1
325×5x1 (PR)
345×5x1 (PR)

45-degree Hyper Extensions:
blue band x7×1 (PR)
blue+purple band x7×2 (PR)

DB Hammer Curls:
80×12x3
60×20x1

Seated Calf Raise:
180×20x1
225×20x1
250×25x1
225×20x1

+ stretching + power yoga (30min)

Duration: 100 minutes

Intense workout. Strong all-around.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
OH DB Press
BB Curls
Rope Pushdowns
Pulldowns
Seated Pec Flye Machine

Bench Press:
135×20x1
155×12x1
185×12x1
225×10x1
275×2x1
325×2x4 (PR)
325×3x1 (PR)
225×20x2 (feet up)

Side Laterals (rotation with thumbs down):
35×15x1
40×15x1
45×15x1 (PR)

Lying Triceps Extension (EZ Bar):
95×15x1
115×15x1
135×12x1 (PR)
115×15x1

Wide-grip Pulldowns:
264×12x1 (PR)
228×12x2

Stability Ball Cable Flyes:
90×12x1
100×12x1 (PR)
80×15x1

+ stretching

Duration: 75 minutes

Good workout. Ultra-wide pulls felt pretty decent today - not too much cramping in my right glute like they normally cause.

Warmups – 2 sets of 20 for each movement:
BB Curls
Pulldowns
Leg Extensions
Leg Curls

Ultra-wide Sumo Deadlift (reps deloaded):
340×2x8

Seated Band Hamstring Curls:
purple bandsx12×5 (PR)

Band Good Mornings:
blue x15×1
blue+purple x15×1 (PR)
blue+purple x20×1 (PR)

Single-leg Leg Extensions:
250×10x1
210×15x2

Cable Face Pulls:
132×5x1
144×7x1
156×7x1 (PR)

Single-arm DB Hammer Curls:
110×5x1
150×5x1
150×8x1 (PR)

+ stretching

Duration: 70 minutes

Enjoyable workout. This was my first time ever using bands for benching and I really like how they felt. Really hammered my chest - much more than normal benching does. First time doing rack lockouts, too. They were pretty hard on the wrists, but I will keep them in for a while and see how they help my bench (or not). Stability ball OH DB presses are quite tough. The new arc trainer cardio machine is brutal.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing OH Press
JM Press
DB Curls
Lat Row Machine
Seated Chest Press

DE Bench (bands doubled):
145+reds x3×8

Stability Ball OH DB Press:
60×12x1
85×7x2 (PR)

Rack Lockouts:
135×5x1
315×3x1
365×3x1
405×5x1
425×5x1
445×5x1 (PR)

Ultra-wide grip Pullups:
bw x12×3

+ stretching + arc trainer (10 min)

Duration: 60 minutes