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

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

Quick incline deload. Nothing crazy here. Looking forward to hitting the heavy stuff again next week.

Incline Bench Press:
135x12x1
155x12x1
175x12x1

Flat DB Press:
55x10x1
55x10x1
55x10x1
55x10x1
55x10x1

Wide-grip Pulldowns:
157x10x1
157x10x1
157x10x1
157x10x1
157x10x1

DB Curls (3sec negatives):
25x12x1
25x12x1
25x12x1

BB Curls (3sec negatives):
55x10x1
55x10x1

+ stretching

Duration: 25 minutes

Another nice deload workout. I’ve been ‘craving’ zercher squats for assistance work so I added in some full rom atg zercher squats today and will keep them around during this next cycle. Did the deadlifts ‘conventional’ today to mix things up as well.

Squats:
135x12x1
225x5x1
285x5x1
340x5x1

Deadlift:
255x5x1
320x5x1
385x5x1

ATG Zercher Squats:
225x12x1
315x12x1

+ stretching

Duration: 30 minutes

Nothing exciting to report here. Just a quick 20 minute workout to get the blood pumping and help recovery.

Military Press:
135x5x1
135x5x1
155x20x1

Dips:
bw x8x1
bw x8x1
bw x8x1
bw x15x1
bw x15x1

Chins/Pullups (various grips):
bw x8x1
bw x8x1
bw x8x1
bw x15x1
bw x15x1

DB Curls:
25x72x1

+ stretching

Duration: 20 minutes

One last workout before the holiday fun. Deloading so I cruised through this with a bunch of high rep stuff. I did push the push-presses to failure pretty much with the 10+2 rest-pause set. Very intense, fast workout.

Push Presses:
135×12x1
155×6x1
185×3x1
225×10-2×1

ATG Squats:
225×20x1

Bench Press:
225×20x1
225×20x1

Hammer Chins:
bw x20×1

Pulldowns:
150×50x1

Single-arm Pulldowns:
40×25x1

Single-arm Pushdowns/Extensions:
20×25x1
20×25x1
20×25x1
20×25x1
20×25x1

Single-arm Cable Curls:
20×25x1
20×25x1
20×25x1
20×25x1

+ stretching

Duration: 30 minutes

Nice quick 30 minute deload workout. 15s between sets, give or take…

Incline Bench Press:
135x12x1
155x12x1
155x12x1
155x12x1

Standing DB Press:
45x20x1
45x20x1
45x20x1

Pec Flye Machine:
70x12x1
70x12x1
70x12x1

Rear Delt Flye Machine:
40x12x1
40x12x1
40x12x1

Dips:
bw x12x1
bw x12x1
bw x12x1

Pushdowns:
100x12x1
100x12x1
100x12x1

Flat DB Press:
60x20x1
60x20x1
60x20x1

Shrugs:
225x12x1
315x12x1
405x12x1
315x12x1
225x12x1

+ stretching

Duration: 30 minutes

Last workout of this 7-week Sheiko routine. Light squats, and light bench and done.

Squats:
135x12x1
275x3x1
335x2x1
335x2x1
390x1x1
390x1x1
390x1x1

Bench Press:
135x12x1
180x5x1
215x2x1
215x2x1
250x2x1
250x2x1
250x2x1

Incline Bench Press:
155x6x1
155x6x1
155x6x1

+ stretching + abs

Duration: 35 minutes

Quick easy deload workout.

Bench Press:
135×12x1
180×3x1
215×3x1
250×2x1
250×2x1
265×1x1
265×1x1
265×3x1

Deadlift:
355×3x1
425×2x1
425×2x1
495×1x1
495×1x1
495×1x1

+ stretching + power yoga (75min)

Duration: 95 minutes

Very quick and easy deload workout. Curls and some back work.

DB Curls:
50x12x2

BB Curls:
95x12x4

Reverse BB Curls:
65x12x1
85x12x2

DB Hammer Curls:
100x12x2

Overhead Cable Curls:
60x12x3

Cable Pushdowns:
150x12x4

Single Arm Kneeling Lat Pulldown:
150x12x2

Pullups:
bw x12x3

+ stretching + yoga (75min)

Duration: 95 minutes