Spytech’s Intense Workout Log

Weather was crappy for a bit today in Chicago so I went down to the gym. I figured I would do tomorrow’s workout today so I can sleep a bit more in the AM. As is the norm, when I go to a new gym I try to max out all the machines, lol. They have pretty decent Hammer Strength bilateral equipment, so I played with them all a bit. Workout looks like alot of volume, but it was all pretty easy stuff, and went fast.

Hammer Strength Flat Bench:
200x10x1
240x8x1
260x5x1
280x3x1
300x3x1

Hammer Strength Incline Bench:
200x10x1
260x8x1
300x5x2

Hammer Strength Shoulder Press:
200x10x1
260x10x1
300x10x2

Hammer Strength Delt Laterals:
100x15x1

Lat Pulldowns - wide grip:
260x12x3

Lat Pulldowns - narrow grip:
260x12x3

Seated Cable Rows:
280x8x3

Chins/Pullups (various grips):
bw x10x5

Shrugs (ran out of plates):
205x15x1
365x25x1

Hammer Curls:
75x12x3

EZ Curls:
85x12x1
105x12x1
125x12x2

Incline DB Curls:
45x12x3

Straight-arm Lat Pushdowns:
100x12x2

+ stretching

Duration: 60 minutes

This was a fantastic workout. My bodyweight is down around 8lbs (due to all the drumming) from when I last went this heavy on wide squats and zerchers, and I still killed the weights. Leave for the NIN concert in Chicago tomorrow, and will try to catch a workout at the hotel gym Friday AM.

Wide-stance Squats (briefs):
135x12x1
225x12x1
315x3x1
405x3x1
465x5x1
535x3x1
590x6x1 (PR)

ATG Squats:
445x3x3 (PR)

Zercher Squats off Pins (pins @ 28″):
225x3x1
315x2x1
405x1x1
495x1x1
605x2x1 (PR)

ATG Zerchers:
385x6x1 (PR)

Kneeling Cable Abs:
144x5x5

+ stretching

Duration: 80 minutes

Changing things up a bit. Still doing 5-3-1 on bench, but I dropped my repeated effort work and will add a dynamic effort bench movement on Fridays. Instead of RE work I added some back exercises for today’s workout. Basically migrating from a strict pushing workout on Mondays and pull workout on Fridays to a push/pull each day. I like being able to work my back more…

With that being said, my hands and forearms are pretty sore. I’ve been drumming 2-3 hours a day lately and it has definitely brought out some aches in muscles and tendons I never used before. Also, I am trying to bench ‘lower’ (bar to bottom of my ribs) so I cut the poundages on my benching goals a bit. Good workout today.

Bench Press:
135x12x1
155x10x2
185x3x1
225x3x1
240x3x1
270x3x1
305x3x1
245x12x1

Flat DB Press:
110x8x3

CG Bench against doubled Reds (~+80lbs at the top):
135x5x1
155x5x1
175x5x1
200x4x1 (PR)
175x5x1

Wide-grip Face Pulls on Lat Pulldown:
204x12x2
216x12x1
240x5x2

Straight-arm Lat Pushdowns:
156x12x3

BTB Pushdowns:
204x25x2

Pushdowns:
204x12x1

+ stretching

Duration: 80 minutes

Done in 30.

Hammer Chins:
bw x10×5

Standing Cable Rows:
156×12x5

Pendlay Rows:
185×5x5

DB Shrugs:
110×30x2

Standing Overhead Cable Curl:
50×12x5

DB Hammer Curl:
55×12-50×12-40×12

Preacher Curls:
75×12x5

Elliptical HIIT:
16 minutes

+ stretching

Duration: 46 minutes

Yep.

ATG Squats:
135×20x1
225×35x1

Leg Extensions:
200×20x2

Leg Curls:
200×20x2

Lying Leg Curls:
50×20x2

Cable Abduction:
50×20x2

Cable Adduction:
50×20x2

GMs:
135×20x1

Standing Cable Abs (pulldown tower - longer rom):
60×15x1
72×15x1
84×15x1
96×15x1
108×15x1
60×15x1

+ stretching

Duration: 30 minutes

Quick upper deload workout tonight. I experimented during bench pressing with touching the bar lower on my abs (few inches above navel, instead of right below my pecs). Not sure if it is going to be beneficial or not, yet.

Bench Press:
135x12x1
155x12x1
175x12x1
195x12x1
215x12x1
235x12x1
195x12x1

CG Bench Press:
135x12x1
155x12x1
175x12x1
195x12x1

Standing DB Press:
55x12x2

Side Laterals:
20x12x4

Cable Pushdowns:
144x12x4

Pec Flye:
110x12x3

Rear Delt Flye:
50x15x1

+ stretching + power yoga (30min)

Duration: 70 minutes

Man, was it hot and humid in the gym tonight! I really wasn’t into deadlifts, and the bar kept rolling off the ‘platforms’ I had it on, which was aggravating. Did a few heavy sets and called it a day for pulling. Sumo RDLs were really good. I tried to focus on rolling back onto my heel as I pushed my ass out behind me as I descended with the weights. Very good stretch in my glutes. Zerchers were great - as always. I did not feel like going for something heavy so I hit a 5rm then did some good atg zerchers.

Warmups:
GMs
Deadlifts
Leg Curls
Leg Extensions

Elevated Deadlifts (plates lifted 4.5″):
135x12x1
225x12x1
315x3x1
405x3x1
495x3x1
585x3x1
675x2x1
585x3x1

Sumo RDLs:
225x12x5

Zercher Squats off Pins (pins @ 28′):
225x5x1
315x3x1
405x1x1
495x5x1 (PR)

ATG Zercher Squats:
355x5x1 (PR)
365x10x1 (PR)

Kneeling Cable Ab Crunches w/ Ab Strap (’hard tower’):
120x5x1
132x5x1
144x5x3

+ stretching

Duration: 90 minutes

Good workout. The tendonitis in my arm is getting better, but I could still feel it a bit so I wasn’t mentally ready to go too heavy today.

Warmups:
Bench Press
CG Bench
OH Extensions
OH Press
External Rotations

Bench Press:
135x12x1
155x12x1
185x3x1
225x3x1
270x1x1
305x1x2
315x2x2
295x2x1

Decline Bench Press:
225x8x1
275x3x1
315x3x2

CG Bench Press w/ doubled reds (~80lbs at top):
135x6x1
155x6x1
175x6x1
195x5x1 (PR)
185x5x1

Flat DB Press (neutral grip):
80x12x2
100x12x2

Seated Tricep Pushdown:
80x15x1
120x15x1
150x15x4

OH Tricep Extension:
100x12x1
120x12x1

+ stretching

Duration: 60 minutes

Good workout, despite taking things pretty easy. I avoided anything that would have aggravated the tendonitis, and took it really easy on things that might have.

Warmups:
BB Rows
GMs

BB Rows (shoulder width overhand grip):
135x12x1
225x8x1
300x5x1
345x5x1
390x6x1

BB Shrugs (various grips, wide, narrow, regular):
225x12x1
315x12x1
405x12x1
495x12x1
585x12x1
495x12x5

Single-arm Kneeling Pulldowns:
70x12x1
150x12x2 (PR)

DB Hammer Curls:
30x15x1
40x15x1
50x15x1

Slow and Strict Preacher Curls:
75x15x3

Rear Delt Flyes:
60x15x2

+ stretching

Duration: 50 minutes

Good squat session. Hit my targets and had more in the tank. The tendonitis in my right arm is slowly feeling better, but may have to either skip or really take it easy on Friday’s workout.

Warmups:
Squats
Hypers
GMs
Leg Extensions
Leg Curls

Wide-stance Squats (briefs):
135x12x1
225x12x1
315x5x1
405x5x1
430x3x1
490x3x1
550x5x1

ATG Squats:
435x3x3 (PR)
225x10x1

Standing Cable Abs w/ Ab Strap:
132x12x6

Decline Situps:
+45x10x3

+ stretching

Duration: 60 minutes