Spytech’s Intense Workout Log

Great run today. Despite both hamstrings being pretty fatigued, I mantained a decent pace and never got too winded. Two of my intervals went 30-seconds over because I wasn’t paying attention. I did some backwards-jogging during some of my walking intervals, and that felt really good.

Week 2 - Workout 2:
2 min. brisk warmup walk
20 min. of intervals - 90-120s running, 90-120s. walking/backpeddaling
5 min. brisk cooldown walk/backwards jog

Total Distance: 2 miles

+ stretching

Duration: 27 minutes

Pretty great workout. Both strength and endurance was very good today.

Warmups:
Chins
Pulldowns
Hypers

BB Rows (shoulder width, overhand grip):
135×12x1
225×5x1
315×5x1
355×3x1
395×3x1
225×15x1

Closer CG Pulldowns:
293×5x3 (PR)
288×5x2

Wide-grip Seated Cable Rows:
281×5x1 (PR)
288×5x1 (PR)
300×5x3 (PR)

Rear Delt Flye Machine:
80×15x1
90×15x1
100×15x1

Standing DB Hammer Curls (both arms at once):
60×8x1
70×8x1
80×8x1
90×8x1
70×8x1

Single-arm Cable Curls:
80×12x3

+ stretching

Duration: 60 minutes