Spytech’s Intense Workout Log

Nice workout. This is the first time I have ever gone above triples for ‘heavy’ full-rom benching since I started going full-rom a few months ago. It readily showed as the first three reps were all cake on each set, and then it felt like I had nothing. Good starting point, though. Speed work was very fast.

Warmups:
Bench Press
CG Bench Press
OH Press
OH BB Extensions
Cuban Rotations

Bench Press:
135x10x1
155x10x1
225x5x1
250x5x1
270x5x1
285x5x1 (PR)
225x5x1

DE Bench Press:
195x3x10

Decline CG Bench:
245x5x1
265x5x1
280x5x1 (PR)
245x6x2

CG Pushdowns (’hard tower’):
84x12x2

CG Dips (no leaning):
bw x30x1

+ stretching + power yoga (30 min)

Duration: 90 minutes

First running workout of the 9-week program to get myself in ‘5k shape’. This went pretty well. I didn’t get very winded at all, and my leg wasn’t too much of a factor. Most of the path I ran is inclined or up-hill so I got some sweet shin-splints, but those will get better with more running.

Week 1 - Workout 1:
2.5 min. brisk warmup walk
20 min. of intervals - 60s running, 90s walking
2.5 min. brisk cooldown walk

Total Distance: 1.7miles

+ stretching

Duration: 25 minutes