Spytech’s Intense Workout Log

Tiring workout. I decided to start doing 3-5-1 for seated overhead presses now that I have a good 1rm to base it off of. Starts out real easy, which is fine. Cruised through today’s presses with ease. I haven’t done bb rows in around 6 months due to the shoulder stuff so I decided to give them a whirl today. Not too bad - no pains or discomfort anywhere. I am glad to be able to get these back in the routine again. Did a bunch of chins, some rear delt work, and curls. Finished off the workout with some time on the dreadmill.

Seated Overhead Press:
95×12x1
115×12x1
135×12x1
175×3x1
200×3x1
225×6x1

BB Rows:
225×12x1
275×12x1
315×6x1
365×6x1
315×6x3
225×15x1

Rear Lateral Machine:
30×12x1
50×12x1
70×12x1
90×12x1
110×12x1
130×12x1

CG BB Curls:
95×12x1
115×12x1
135×12x1 (PR)
135×10x1
115×12x1
95×12x1

Hammer Chins:
bw x12×4
bw x15×1

Seated DB Curls (palms supinated):
30×12x2
40×8x2
40×10x1

Dreadmill:
30 minutes @ 3.5-4.5mph

+ stretching

Duration: 120 minutes