Spytech’s Intense Workout Log

Another quick deload workout.

BB Rows:
225x12x1
225x12x1
225x12x1

Shrugs:
225x12x1
315x12x1
405x12x1
405x12x1

Chins/Pullups:
bw x12x1
bw x12x1
bw x12x1

CG Pulldowns:
250x12x1
250x12x1

Wide-grip Pulldowns:
200x12x1
200x12x1

Rear DB Laterals:
25x15x1
25x15x1
25x15x1

+ stretching + yoga (25 min)

Duration: 45 minutes

Quick squat and dead deload session.

Squats:
225x5x1
295x5x1
355x5x1

Deadlift:
265x5x1
335x5x1
395x5x1

DB Curls:
20x20x1
20x20x1
20x20x1
20x20x1
20x20x1

DB Hammer Curls:
40x20x1
40x20x1

EZ Curls:
75x20x1
75x20x1

+ stretching

Duration: 20 minutes

Nice upper body deload workout. Flew through this one in about 20-min.

Incline Bench Press:
135x12x1
155x5x1
185x5x1
205x5x1
225x5x1

Standing Military Press:
135x12x1
155x5x1
185x5x1

Flat DB Bench:
60x20x1
60x20x1

Chins/Pullups (varying grips):
bw x20x1
bw x20x1
bw x20x1

Dips:
bw x20x1
bw x20x1
bw x20x1

Cable Face Pulls:
40x20x1
50x20x1
60x30x1

Rope Pushdowns:
40x20x1
50x20x1
60x30x1

OH Rope Extensions:
40x20x1
50x20x1
60x30x1

Iron Cross Reverse Laterals:
15x50x1

+ stretching

Duration: 20 minutes

Awesome squatting today. Killed the single target for this cycle (550) so went for a double PR like I did last cycle. 585×2 - solid. Finished squats with 6 reps of 10 second paused ATG squats @ 315. Really good for the blood pressure. Finished with seated leg extensions and hamstring curls and some abs.

Squats:
225x12x1
315x5x1
430x5x1
490x3x1
550x1x1
585x2x1 (PR)

Paused ATG Squats (10s pause at bottom of each rep):
315x6x1

Seated Leg Extensions:
305x15x1
305x15x1
305x15x1
305x15x1
305x15x1

Seated Hamstring Curl:
215x12x1
215x12x1
215x12x1
255x12x1
255x12x1

Ab Roll-outs:
bw x12x1
bw x12x1
bw x12x1

Lying Leg Lifts:
bw x15x1
bw x15x1
bw x15x1

Various Crunches:
bw x80x1

+ stretching

Duration: 60 minutes

Great, great bench workout. Everything finally clicked on inclines and I dominated every rep. Could have doubled the 315 and 320 singles I think, but didn’t want to get too greedy. Real happy with the 305 triple before hitting the singles. Flat DB bench went real well - best as it has in this fatigued state since I started doing them. Finished off with some heavier BB rows.

Incline Bench Press:
135x12x1
155x12x1
185x5x1
215x5x1
245x3x1
275x1x1
305x3x1 (PR)
315x1x1
320x1x1 (PR)

Flat DB Bench:
110x8x1
120x8x1
130x10x1
110x15x1

BB Rows:
315x5x1
315x5x1
315x5x1
315x5x1
365x6x1

+ stretching

Duration: 60 minutes

Another workout that I really didn’t wake up for. Target was 615 for a single, so I did 2 triples and called it good. Didn’t have the motivation to rep it out… but probably could have hit 5+ more on that first set for a PR. Curls were curls, then moved on to shrugs, which I actually was in the mood for, so set a real solid PR there.

Deadlift:
245x12x1
335x5x1
425x3x1
480x5x1
550x3x1
615x3x1
615x3x1

Single-arm DB Hammer Curls:
100x8x1
110x8x1
130x8x1
140x8x1
150x12x1 (PR)

Shrugs:
225x12x1
315x12x1
405x12x1
495x12x1
585x12x1
675x6x1
745x10x1 (PR)
405x12x1

+ stretching

Duration: 60 minutes

Real solid session tonight. I was never able to really ‘wake up’ for this one. No real adrenaline rush or excitement like I can usually generate for a workout like this, for whatever reason, so I had to just dig deep and grind through it all. Lots of lingering fatigue in my legs and back from squatting on Wednesday, and lots of wrist/ankle/shin/calf fatigue from high frequency drum sessions this week. All in all, I was still able to hit a real nice PR, 275×2. Almost had the third rep. Completely fresh and ‘ache free’ I would have had it for sure. Finished with an easy 2 plate triple. I decided to give some flat bench press a try - first time in quite a while. Despite the aches and fatigue and stuff I was still able to crank out a few moderately easy reps with 315. I’ll have to give bench a fresh try one of these days just to see how things truly feel there. Dips and chins were real hard, way harder than they should have been with the weight I was using. Got it all done, though.

Push Press:
135x10x1
155x5x1
190x5x1
220x3x1
245x1x1
265x1x1
275x2x1 (PR)
225x3x1

Bench Press:
225x10x1
275x3x1
295x3x1
315x4x1

Chins:
+60x6x1
+60x6x1
+60x6x1
+60x6x1
+60x6x1

Dips:
+60x6x1
+60x6x1
+60x6x1
+60x6x1
+60x12x1

+ stretching

Duration: 80 minutes

Mixed things up a bit and did squats ATG style tonight. Think 490 for 7 is a PR. I wasn’t really pumped up or into the workout, and could have hit more…but 7 felt like a good place to call it. Finished with leg extensions and leg lifts.

ATG Squat:
135x12x1
315x5x1
375x5x1
430x5x1
490x7x1 (PR)

Leg Extensions:
305x15x1
305x15x1
305x15x1
305x15x1
305x15x1

Hanging Leg Lifts:
bw x15x1
bw x15x1
bw x15x1
bw x15x1
bw x15x1

+ stretching

Duration: 40 minutes

Nice pressing session. Wasn’t super motivated but still hit a reps PR on incline. DB presses felt heavy today - wanted to move up to the 140’s…but just wasn’t feeling it. Rows were easy. Finished with some slow-negative curls.

Incline Bench Press:
135x12x1
155x5x1
190x5x1
220x5x1
250x17x1 (PR)

Flat DB Bench:
110x5x1
120x5x1
130x7x1
110x10x1
110x10x1

BB Rows:
255x12x1
255x12x1
255x12x1
255x12x1
315x12x1

Standing DB Curls (5 sec negatives):
30x12x1
40x12x1
40x12x1
40x12x1
40x12x1

Standing DB Curls:
60x8x1

+ stretching + yoga (60min)

Duration: 120 minutes

Happy Friday the 13th! Having some pretty sore legs, and some good back fatigue going, my goal for today was to hit 13 reps with my 5 rep target weight. Mission accomplished. Did some pulldowns and abs and bailed.

Deadlift:
245×12x1
335×5x1
425×5x1
485×5x1
550×13x1 (PR)

Y-Lat Pulldowns:
160×12x1
160×12x1
160×12x1
160×12x1
160×15x1

Hanging Knee Raises and Leg Lifts:
bw x12×1
bw x12×1
bw x12×1
bw x12×1
bw x12×1
bw x12×1

+ stretching

Duration: 30 minutes