Spytech’s Intense Workout Log

Nice quick workout today. I never look forward to the Friday workouts, but I always end up loving them. Everything felt really strong. Having some aches in the elbows and forearms from pressing so much so I may have to adjust things a bit to let things heal more between sessions. Rows were easy, chins were strong, and shrugs felt fantastic. Afterwards I decided to try running a mile, as I have not ran since I did the 5k last fall. Was not sure what to expect from my leg, but it felt pretty good. I ran the mile about 40 seconds faster than I ever did last year when I was running regularly, but still ridiculously slow. Pretty pleased, though!

Bench DE:
135×36x1
185×3x9

Pendlay Rows:
135×10x1
205×5x1
240×5x1
275×6x1

BB Rows:
225×20x1

Chins/Pullups (2-5s dead hang between reps, hammer, narrow chin, pullup, regular chin, narrow hammer grips):
+45×5x5
bw x15×1

Wide-grip Shrugs:
225×12x1
315×12x1
405×12x1
495×12x1
545×12x1 (PR)
595×12x1 (PR)

Shrugs:
225×12x1
645×12x1 (PR)

DB Curls:
35×12x3
55×8x1

Preacher Curls:
75×12x3
95×10x1

Running:
1 mile run
1/4mile cooldown walk

+ stretching

Duration: 75 minutes