Spytech’s Intense Workout Log

Quite the enjoyable workout! Military presses were fine. My right delt was still being a big DB but I hit the target and then some with more in the tank. Time will tell if I need to cut weight on my militaries or not if my delt doesn’t start feeling better. After militaries I decided to try some landmine presses, as they looked like an intriguing movement. Pretty easy weight load today as I had never done them before and just wanted to get a feel for them, but I really enjoyed the exercise. Next time I will try to push some good poundages. Added a little bit of weight to dips today - they felt better than last time, so that is definitely a good thing. Nice and easy still. My left lat soreness is gone, but I kept shrugs light today anyways and focused on a good rom with a slower than usual tempo. Easy, but my traps will feel it tomorrow, I can tell. Finished off with curls.

Kettlebells come Thursday!

Standing Military Press:
95×12x1
115×5x1
145×5x1
165×5x1
190×8x1

Single-arm Landmine Press (set of 12 = 12 reps per arm, 24 reps total):
90×12x1
135×12x1
160×6x1 (PR)
160×12 (both arms at once) superset with 160×6 single-arm landmines for 24 total reps

Landmine Press (utilizing both arms at once):
180×24x1 (PR)

Dips:
+15×15x4
+30×25x1

Shrugs:
495×12x5

EZ Curls:
75×20x2
95×8x1
115×8x1
135×8x1
155×6x1

Reverse BB Curls:
45×25x3

+ stretching + power yoga (30min)

Duration: 110 minutes

This workout was totally exhausting. To warm-up I did some one-handed db swings with 50lbs for a minute or so (starting to plan ahead for the SSST training). Squats started out good. On my first set with 495 my lower left lat tweaked a little, like it seems to do on heavy squats every few months. Nothing major, but I decided to skip my last set which was supposed to be 555×5 and do 495 again, just to make sure I didn’t really tweak my lat. The second set with 495 was great. Super easy and strong. Probably had another 8-10 reps in me. Lat feels fine now, just a little achy, but still glad I opted to pass on the heaviest set. I am pretty sure walking bb lunges should be called Soul Suckers, as these totally destroyed me. 3 passes across the basketball court had my legs and lungs dying, even with the light weight. After I recovered I did some barbell ab rollouts, which are another evil tool. Very tough.

Wide-stance Squats (briefs):
135×12x1
225×12x1
315×5x1
425×5x1
495×5x1
495×12x1

Walking BB Lunges (1 basketball court roughly equals 22 lunges):
155x basketball court x2 (PR)
135x basketball court x1

EZ Curls:
75×20x3

Leg Extensions:
305×15x5

BB Ab Rollouts:
standing x5×1 (PR)
kneeling x10×2
kneeling x5×2

Elliptical:
23 minutes - 3.5 miles with 3 min warmup and 3 min cooldown included.

+ stretching

Duration: 95 minutes

F’n nice workout tonight. It was hot in the gym and I sweated my ass off. Took some extra time warming up with rotations, reverse rows, etc to get the right rear delt ready to do some pushing, and it paid off. The rear delt was achy going through floor presses, but I didn’t notice it on the 305 set and ended up with a nice PR. I have been struggling through floor pressing 5’s lately, but today was good! Had another rep in me I think. Kids were using all the benches so I did an extra set on floor press, then did my bb rows before moving onto the now vacated benches for cg bench against bands. Last week’s pressing against bands was horrible (barely could do 185 for 3 sets of 5) but tonight I managed a very solid double with 235 and probably would have gotten more if I didn’t do rows and that extra floor press set prior. Finished off today’s pressing with some sets of 12 on incline db. I felt like a total girl with only 10 reps on my 4th set with the 80’s, but my triceps and delts were GONE. The short rests didn’t help either. Did a few ‘pump’ sets for tris and headed to yoga.

I have been yearning for another challenge in the weight room outside of ‘the norm’ and since I like doing db snatches so much I think I am going to pick up a few kettlebells and start training for the SSST (secret service snatch test). This consists of doing snatches with the 53lb kb for 10 minutes straight. Consensus has 200 reps being pretty “elite”, so I think I will shoot for that. The idea of doing snatches for 10 minutes makes me want to throw up a little, but it would be great for my cardio and endurance.

Floor Press:
135×12x1
155×12x1
185×12x1
235×5x1
270×5x1
305×6x1 (PR)
275×8x1

BB Rows (overhand and underhand grip alternating):
245×12x4
245×20x1

CG Bench against Red Bands (~+90lbs @ top):
135×5x1
185×5x1
235×2x1 (PR)
205×4x1
135×8x1
135×4x1

Incline DB Press (60s rests between sets, slow tempo, deep rom):
80×12x3
80×10x1

OH DB Extension:
110×25x1

Pushdowns:
150×30x1

+ stretching + power yoga (45min)

Duration: 125 minutes

This was an exhausting workout. Last Thursday some friends and I embarked on a 4-day weekend of go-karting, waterparks, and rollercoasters. This entailed lots of walking and sunburn, and I really felt it today. I have some wicked soreness from the high-speed waterslides, sunburn, and more soreness from all the go-karting impacts. I was exhausted from my warmups and thought there was no way I was going to be able to deadlift anything today. I managed to squeeze out some adrenaline when needed, though, and got all the stuff done that I wanted to do. Deadlifts were relatively pain-free, and the last set with 505 was easy. 8 reps seemed like a good number to stop at. DB snatches are so tiring its ridiculous. 3 “sets” of 5 is really 6 sets total, one set for each side, so it’s more work in reality than what the ‘paper’ shows. Trying to get in the habit of doing GM’s again as I feel I don’t hit my lower back all that much (lots of middle and upper back, though). These were very easy today, but felt good on my lower back. Hanging leg raises finished everything off.

Deadlift (long pauses between reps):
245x10x1
335x5x1
395x5x1
450x3x1
505x8x1

DB Snatches (80x5 = 10 reps total):
80x5x1
120x5x1 (PR)
110x5x1

Good Mornings:
185x12x4
205x12x1

Hanging Leg Raises:
bw x15x5

+ stretching + power yoga (25min)

Duration: 105 minutes

This was a pretty sweet workout. My squat strength felt ‘renewed’ tonight and I was very pleased with that. I was very close to my 590×6 pr, and that was done coming off a fresh deload. My lower body has been hit hard three weeks in a row now, so this was a good sign. Military presses were rough on the right rear delt thing I have going so I kept to the prescribed reps and will take it week by week. First time doing dips in years so I kept it to high rep bodyweight, and will for a month or two so I don’t hurt myself. Shrugs were phenomenal, and lunges are totally exhausting. I was planning on continually adding weight to lunges, but I think it will be better to stay around 185-200lbs and focus on being able to do more reps. Definitely a good joint builder.

Wide-stance Squat (briefs):
135×12x1
225×12x1
315×3x1
405×3x1
455×3x1
520×3x1
585×5x1

BB Lunges:
185×5x3 (PR)
155×5x1

BB Lateral Lunges:
135×6x1
155×6x1

Standing Cable Abs (’hard tower’):
132×6x1
144×6x4

Standing Military Press:
155×3x1
180×3x1
200×3x1

Dips:
bw x15×5
bw x25×1

Shrugs:
225×5x1
315×5x1
405×5x1
495×5x1
585×5x1
700×6x1 (PR)

Standing DB Curls:
60×10x3
60×5-55×5-50×5-45×5-40×5-35×5-30×8-25×10-20×20

+ stretching + power yoga (60min)

Duration: 140 minutes

This workout was tough! Yesterday I spent the afternoon insulating my garage attic, where it was about 120+ degrees. Had to wear a sweatshirt, sweatpants, hat, gloves, etc whle blowing in the fiberglass. It has left me pretty exhausted, and I had no endurance today. I hit my goal on floor press, but the rhomboid on my right side is still achy/weird feeling when doing presses, so it definitly hampered my presses a bit. I think I may dial back the poundages on my floor presses so I can focus on my form and pausing each rep, rather than worrying about pushing the heaviest weight possible (and not pausing) each session. I think my rhomboid needs that, too. Since I will be doing militaries now on their own day I lowered overall volume a bit on pressing. Standing underhand DB rows are very awkward, but they feel great on the back.

Floor Press:
135×12x1
155×12x1
185×3x1
225×3x1
250×3x1
285×3x1
320×3x1

CG Bench against Bands (~+90 @ top):
135×5x1
185×5x3

Incline DB Press:
80×10x3

V-bar Pushdowns:
204×12x3

Standing DB Rows (underhand grip):
110×12x2 (PR)

BB Rows (shoulder width, underhand grip):
225×12x3

+ stretching + power yoga (30min)

Duration: 90 minutes

Quick deload to end the week. Not going to list everything I did. Every set was 20-25 reps, about 15 sets of back and 10 sets of bis. Only movement worth noting was shrugs for 3 sets of 25 with 315 - that felt real good. I didn’t do any cardio since I played the drums for 3 hours last night, and the machines I use were taken anyways.

+ stretching

Duration: 30 minutes

Good deadlift session. The glute/ham pain was pretty minimal. Pulls were all easy. Didn’t push conventionals too hard as my back didn’t feel comfortable with them today. DB snatches are AWESOME. Trying to focus on dipping under them more since right now I am basically still ’standing’ when I get the weight snatched overhead. Great movement for conditioning and explosiveness.

Deadlift (reps deloaded):
245x8x1
335x5x1
415x5x1
470x3x1
525x6x1

Conventional Deadlifts:
425x1x1
445x1x1
465x1x1
485x1x1
505x1x1

DB Snatches (100x5 means 5 reps with right hand, 5 with left):
80x3x1
90x3x1
100x5x1
110x6x1 (PR)
100x5x1

Hanging Ab Work (knee raises, rockies, leg raises):
bw x15x4

Incline Situps (arms outstretched over head):
bw x12x2

+ stretching + power yoga (55min)

Duration: 115 minutes

Easy upper body deload workout. Nothing special to report - just a lot of high rep recovery sets with light weights that I don’t feel like recording.

+ power yoga (30min)

Duration: 50 minutes

Another solid Friday workout. Lots of soreness in my legs, surprisingly, from Wednesday’s session, but that didn’t stop me from tearing through everything today.

RE Bench Press (close, medium, wide grips):
185×10x2
185×20x1

Pendlay Rows:
225×5x1
240×5x1
270×3x1
300×10x1 (PR)

Dead-hang Chins (hammer and underhand grips, 2-5s hangs between reps):
+50×5x5 (PR)

Wide-grip Shrugs:
225×5x1
315×5x1
405×5x1
495×5x1
605×6x1 (PR)

Shrugs:
675×8x1
675×10x1
675×12x1 (PR)

DB Curls (drop sets):
60×10-50×10-40×10-30×10-20×10
60×5-50×5-40×5-30×5-20×10

OH Cable Curls:
60×20x1
80×20x1

Reverse BB Curls:
45×30x2

Elliptical:
23 minutes, steady-state

+ stretching

Duration: 85 minutes