Spytech’s Intense Workout Log

I was feeling very strong tonight. Started out with shoulder rehab work, then went to shrugs. Shrugs went well - pushed them harder than I have previously since the injuries without any problems. Afterwards I did some chins and curls, then did db clean and jerks again. Worked up to singles with each arm with the 130 and that was pretty easy still. Nice.

Shoulder Rehab:
8 sets of 20 per arm

BB Shrugs:
135×12x1
225×12x1
315×12x1
405×12x1
495×12x1
585×12x1
605×8x1
625×6x2
645×8x1 (wide grip PR)
585×8x3 (wide grip, narrow grip, regular grip)
495×12x2 (wide grip, narrow grip)
405×12x1

Standing DB Curls:
40×12x1
50×12x1
60×12x1
50×12x1
40×12x3
50×12x1
40×12x2

Chins:
bw x12×2

DB Clean and Jerk:
80×6x1
100×2x1
120×2x1
130×2x1 (PR)

+ stretching + yoga (75min)

Duration: 135 minutes

Not bad, not bad. I wanted to give ‘heavy’ benching a try today to gauge how things are feeling. Heaviest I’ve gone since September is 265. Today I worked up to 305 and that felt pretty good. Rusty, but good. Had a few more reps there. My lifting was very tentative, and not really explosive, so I know with the proper mindset I could destroy it. After 305 I repped out with 250 for 12. Maybe had 2 left. Good set. Close grip bench didn’t feel right on my tricep so I did db presses with a neutral grip to hit the tris a bit. Flat DB presses were a bit fatigued, but 5 sets of 5 with the 110s are fine by me. Seated cable rows were great, nice PR there.

Bench Press:
135×12x1
155×12x1
175×12x1
195×12x1
225×6x1
245×1x1
265×1x1
285×1x1
305×1x1
250×12x1

CG Bench:
185×12x2

Flat DB Bench:
110×5x5

Flat Neutral-grip DB Bench:
70×12x1
80×12x1
90×12x1

OH DB Extensions:
70×15x1

Flat DB Flyes:
45×12x2
45×15x1

Seated Cable Row:
204×12x1
252×12x1
312×12x1
357×6x1
402×8x1 (PR)
312×8x1

Shoulder Rehab:
15 sets of 12

+ stretching

Duration: 70 minutes

Not bad. Shrugs felt good, but grip still felt pretty lame. I didn’t push them too hard to avoid straining my neck, etc. Shoulder rehab is feeling good. The same ol achy pain in my right rear delt is still there and it seems to be really clinging on with a death grip, but it doesn’t affect anything that I have been doing in the gym. Curls were curls, and afterwards I decided to play around with some dumbbell clean and jerks. Just did singles on each arm up to 120, but it felt strong and easy. I think I’ll order the 106lb kb soon.

Shrugs:
135×12x1
225×12x1
315×12x1
405×12x1
495×12x1
585×12x1
495×12x1
495×15x1

Rear Delt DB Laterals:
40×12x3

Seated DB Curls:
40×12x5

Preacher Curls:
75×12x1
95×12x1
115×12x2

DB Clean and Jerks:
80×2x1
100×2x1
110×2x1
120×2x1 (PR)

Shoulder Rehab:
8 sets of 20

+ stretching + yoga (50min)

Duration: 110 minutes

This was a pretty exhausting workout. Bench felt good tonight, but by the time I got to db bench my pressing strength was fading hard. Rows and chins were tiring - still tired from pulls on Monday. Really hit the shoulder hard tonight with the pressing, rows, chins, and rehab work. It’s stiff right now, but should feel good in the morning.

Bench Press:
135×12x1
155×12x1
175×12x1
195×12x1
215×12x1
240×12x1

CG Bench Press:
225×5x2

Reverse CG Bench:
225×5x1
205×10x1

Flat DB Bench:
90×10x1
100×10x1
120×10x1
120×5x1

DB Rows:
150×10x3

Chins (narrow, hammer, shoulder-width grips):
bw x12×3

Flat DB Flyes:
45×12x3

Shoulder Rehab:
16 sets of 10

+ stretching + yoga (55min)

Duration: 135 minutes

This was a good, intense workout. Shoulder is feeling pretty good lately. Shrugs were strong, but my grip was terrible. I think it is from the bottom-up kettlebell pressing I have been working on in my spare time. Shrugs made my collar bone a little achy, so I will step back from them a bit just to be safe. Chins felt good - easy, and pain-free.

Shoulder Rehab:
20 sets of 12

BB Shrugs:
135×12x1
225×12x1
315×12x1
405×12x1
495×12x1
585×12x2

Wide-grip BB Shrugs:
495×12x1
405×12x1
315×12x2

Rear DB Laterals:
45×12x4

Flat DB Flyes:
30×12x2
35×12x2

Chins (various grips):
bw x12×3

Kneeling One-arm Lat Pulldown:
150×12x2

Incline DB Curls:
40×12x2
50×12x1

BB Curls:
95×12x2
115×12x2

Single-arm DB Hammer Curls:
110×12x3

+ stretching

Duration: 60 minutes

Good workout to start the new year. I moved my grip out on bench to index on outer rings; quite a change compared to the narrower grip I’ve been using. Shoulder felt good, but I didn’t want to push it past 235 tonight. I also tried reverse close grip bench for the first time ever on barbell, and it felt great. Only bad thing was I kept hitting the rack’s bar pegs on the way up as I went up in weight, so I stopped before anything bad could happen. These felt pretty good though. Flat DB presses were very easy. DB rows are feeling stronger as I get more confidence in my shoulder. Face pulls were real strong.

Before working out today I had ultrasound therapy on my shoulder and tricep, which always feels wonderful. I wore an elbow sleeve for pressing movements tonight, and that seems to help the elbow quite a bit. Tricep is a little achy, but I’m not sure if its from lifting and yoga, or from ultrasound.

Bench Press (feet up last 3 sets):
135×12x1
155×12x1
175×12x1
195×12x1
215×12x1
235×12x1
225×12x1

Reverse CG Bench:
135×12x1
155×5x1
175×5x1
195×5x1
215×5x1
235×4x1 (PR)

Flat DB Press:
90×10x1
100×10x1
110×10x1

DB Rows:
150×5x1
160×5x1
170×5x1
150×10x2

Standing Cable Face Pulls:
204×10x1
249×10x1 (PR)
259×10x1 (PR)
269×12x1 (PR)

Shoulder Rehab:
10 sets of 10

+ stretching + yoga (55min)

Duration: 105 minutes

Last workout of the year! Gym closes early tomor for new years so I got tomorrow’s deload workout in today. Shoulder rehab work, like usual, then did some light flyes. I haven’t done flyes without pain in at least 6+ months. I stayed light, but they felt great. I also did some light incline benching. The flyes and inclines really pull on my collarbone and I can feel tightness where the injury was - these should help loosen things up.

Happy New Years everyone!

Shoulder Rehab:
15 sets of 12

Flat DB Flyes:
20×12x1
25×12x1
35×15x1

Incline Bench Press:
45×30x1
135×12x3

Shrugs:
225×12x1
315×12x2

+ stretching

Duration: 20 minutes

Started off the deload week with some good rehab work.

Earlier today I went to the doc for a 2 week adjustment, and to have things checked out. My shoulder had 4 points of injury when I started treatment - 3 are either gone or almost gone/healed now, the point in my posterior delt is still bothering me a bit. This injury also seems to tie in with my right tricep, which started getting really achy/sore once I started resting my upper body. It got progressively worse for a while (while doing nothing) and it seems to be getting a little better now, but it is still very annoying. The doc and I think that all the while my shoulder was injured and I was still pushing hard, my tricep was taking the load off my injured delt. When I started resting finally, my tricep (which had apparently become damaged in the process) started healing up, albeit painfully. Today the doc did some real aggressive deep tissue work on it (the main source of pain is in the connective tissues that join the tricep to the elbow) and man is it sore now. Swollen a bit, and I have been icing it. This is too be expected, and hopefully this will speed up the healing. I will have some ultrasound done on it next week. I plan on laying off any pressing movements (again) for a while, or just limiting my benching and overhead pressing to my normal wide grips, but going super light (ie: rehab).

Shoulder Rehab:
30 sets of 12-20

+ yoga (35min)

Duration: 55 minutes

Pushing the shoulder a bit more…I started the workout with 21 sets of rehab work and then went to seated overhead presses. I am using a really narrow grip on these (inch or so outside of the inner smooth) so I am pretty pleased with the weights I am using despite that. ROM is from mouth to lockout. Nothing feels ‘hard’ yet, but still easing into things. I am probably going to keep my weightloads where they are now for a while and sort of coast, while letting my ‘base’ strengthen. The main sore spot in my right subscap isn’t healing as fast as I would like. It just persists and doesn’t really hinder things, but if it’s not getting better quickly so I am still probably doing too much for it. I’ll see what a few weeks of this rehab work I am doing now does. After overhead presses I did hammer chins. Very happy here as I haven’t done chins in months! Painfree and easy. Curls and some more back work to finish it off.

Shoulder Rehab Work:
21 sets of 15-20 reps

Seated Overhead Press w/ Close Grip:
45×20x1
95×5x1
115×5x1
135×5x1
155×5x1
175×5x1
185×5x1

Hammer Chins:
bw x12×4
bw x15×1

Standing Cable Face Pulls w/ Rope:
156×10x1
180×10x1
204×10x1
219×10x1
234×10x1

Incline DB Curls:
45×12x5

Strict and Slow Preacher Curls:
75×12x1
95×12x2

DB Hammer Curls:
70×10-65×10-60×10-50×10-40×10

+ stretching

Duration: 60 minutes

I was too busy yesterday to get to the gym, so I did yesterday’s workout this morning. I did a 60min yoga class first, which involved alot of upper body work, then went to it. Benching felt fine, no pains, but 245×12 was tiring. Had a handful of reps left, though. After that I did some work with 265, just to get a feel for something a little heavier. CG Bench went well with lower reps. I decided I am going to start focusing on db pressing more than bb pressing, so I started doing those again. Light weight, but my shoulder handled them well. I finished off my main workout with some db rows. I didn’t go too hard on these as they really pull on the subscap, and that is where my right shoulder still hurts yet. No pains from the rows, though. After I finished that stuff I did around 25 sets of shoulder rehab work.

Bench Press:
135×12x1
155×12x1
175×12x1
195×12x1
215×12x1
245×12x1
265×1x1
265×3x1

CG Bench Press:
185×5x1
205×5x1
225×5x1
185×12x2

Flat DB Press:
65×12x1
75×12x1
85×12x1

DB Row:
55×12x1
110×12x1
120×12x1
130×12x1
120×12x1
65×12-100×12x1

Shoulder Rehab Work:
25 sets

+ stretching + yoga (60min)

Duration: 120 minutes