spy's Intense Workout Journal

4/4 - Legs


M’eh workout. Mentally, I am on cruise control. Lacking any real intensity. That being said, I felt pretty strong today and hit the squats I needed to with ease, and handled everything else without any problems.


ATG Squat:
135x12
225x10
315x5
405x3
495x1
540x2
450x3
450x3
450x3


Deficit SLDLs (bar @ ankle height):
225x5
275x5
325x5
375x5
425x5
375x5
325x5


45-degree Hypers:
+115x5
+165x5
+215x5
+280x5 (PR)
+265x5
+215x5
+215x5


Lying Leg Curl:
112x5
112x5
112x5
112x5
112x5
112x5
112x5


Seated Leg Extension:
305x5
305x5
305x5
305x5
305x5
305x5
305x5


Decline Sit-ups (arms held straight overhead):
bw x5
+15x5
+15x5
+15x5
+15x5
bw x5
bw x5


+ stretching
 
4/5 - Shoulders


Great workout. The intensity and focus that has been lacking all week was back today. Hit the 270 double on push press pretty handily and killed the rest of the workout. Threw BTN jerks in there just for something new, but didn’t like how they felt on my rear delts.


Push Press:
95×12
135×12
165×5
195×3
225×1
250×1
270×2
230×3
230×3
230×3


BTN Jerk:
135×2
155×1
175×1
195×1
175×1
175×1
175×1


Standing DB Press (left arm):
80×5
90×5
100×5
100×5
90×5
90×5
80-90-100-90-80×1


Standing DB Press (right arm):
80×5
90×5
100×5
100×5
90×5
90×5
80-90-100-90-80×1


Strict Straight Arm Side Laterals:
35×5
35×5
35×5
40×5
40×5
40×5
40×8


Rear Delt Flye Machine:
100×5
120×5
130×5
130×5
110×5
110×5
110×10


+ stretching
 
4/8 - Back


Last deadlift workout of this 8 week cycle peaked with a target of 690 - got it. Pretty pleased considering how beat to hell my back/legs/glutes, etc are right now. I am not good pulling heavy week to week, so I am hoping to put something really good together once I rest a week and hit it hard again. All back assistance felt strong.


Deadlift:
135×12
225×10
315×5
405×3
495×2
585×1
635×1
690×1
510×3
510×3
510×3


Chins:
bw x4
+25×4
+50×4
+60×4
+60×4
+60×4
+60×4
+60×4


Seated Lat Row Machine:
269×4
269×4
283×4
290×4
290×4
290×4
290×4
290×4


Wide-grip Pulldowns:
250×4
270×4
284×4
284×4
284×4
270×4
270×4
270×4


Standing Single-arm Rope Lat Rows:
86×4
94×4
100×4
106×4
106×4 (PR)
86×4
86×4
86×4


Shrugs:
315×4
405×4
495×4
585×4
675×4
745×4
675×4
585×4


+ stretching
 
4/9 - Chest


This workout was pretty encouraging. After weeks of floor press going backwards things rebounded a bit. Almost had 350 which was the target weight today. After struggling with 315 for the last month I was pleased.


Floor Press:
135x12
185x10
225x5
255x3
285x2
315x2
330x1
340x1
350x0.5
260x3
260x3
260x3


Decline Bench Press:
225x4
245x4
265x4
285x4
305x4
285x4
265x4
265x4


Incline Bench Press:
205x4
225x4
245x4
265x4
245x4
225x4
225x4
225x4


Chest Press Machine:
200x4
225x4
237x4
250x4
225x4
200x4
200x4
200x4


Flat DB Flyes:
55x4
65x4
75x4
85x4
95x4
75x4
75x4
75x4


Pec Flye Machine:
100x4
120x4
150x4
170x4
191x4
208x4
208x4
191x4


+ stretching
 
4/10 - Arms


Arm day. Nothing too exciting going on.


Overhead BB Extensions:
95x4
115x4
135x4
155x4
175x4
185x4 (PR)
135x4
135x4


Dips:
bw x4
+25x4
+45x4
+70x4
+90x4
+100x4
+90x4
+70x4


Reverse Pushdowns:
80x4
100x4
120x4
126x4 (PR)
100x4
100x4
100x4
100x4


Concentration Curl:
55x4
55x4
55x4
55x4
55x4
55x4
55x4
55x4


Seated DB Hammer Curl:
60x4
60x4
60x4
60x4
60x4
60x4
60x4
60x4


BB Curl:
95x4
115x4
135x4
135x4
135x4
135x4
135x4
135x4


+ stretching
 
4/11 - Legs


Quick squat/leg workout. I woke up a few mornings ago with a real sore/tight/stiff lower back/left hip. I must have slept weird as I had absolutely no pain or discomfort the day/night before, and the workout the day before was chest…so no real back involvement. Its progressively been hurting more so I really babied it on squats today. Hit the 570 target weight for a single, albeit not a pretty single and did a two quick triples @ 420 and called it good. I kept all leg work light and did 10 second rests between the remaining 40 sets. Harder than you would think, but it kept my back feeling OK.


Squats:
135×12
225×12
315×5
405×3
495×1
570×1
420×3
420×3


Lying Leg Curl:
100×4
112×4
125×4
137×4
150×4
125×4
100×4
100×4


Seated Leg Extension:
305×4
305×4
305×4
305×4
305×4
305×4
305×4
305×4


45-degree Hyper:
bw x4
bw x4
bw x4
bw x4
bw x4
bw x4
bw x4
bw x4


Standing Cable Adduction:
40×4
40×4
40×4
40×4
40×4
40×4
40×4
40×4


Standing Cable Abduction:
40×4
40×4
40×4
40×4
40×4
40×4
40×4
40×4


+ stretching
 
4/12 - Shoulders


Back still hurting, but had a good workout nonetheless. Made a couple go’s at 285 on push press but it just wasn’t there. Close each attempt, but my back was holding my back. Shoulders felt strong overall.


Push Press:
95x12
135x12
165x5
195x3
225x1
255x1
285x0
285x0
225x3
225x3
225x3


Standing DB Press:
70x4
70x4
70x4
70x4
70x4
70x4
70x4
80x4


Strict Straight-arm Laterals:
30x4
40x4
40x4
40x4
40x4
35x4
35x4
35x4


Strict Straight-arm Rear Laterals:
35x4
35x4
40x4
40x4
40x4
40x4
40x4
40x4


L-Laterals:
55x4
55x4
45x4
45x4
45x4
45x4
45x4
45x4


BTN Snatch-grip Presses (klokov presses):
65x4
95x4
115x4
135x4
155x4
175x4 (PR)
135x4
115x4


+ stretching
 
4/15 - Back - Deload


Feels good to be doing some light stuff…


Conventional Deadlift:
135x12
225x10
315x5
405x5
405x5
315x5


Chins:
bw x12
bw x12
bw x12


Wide-grip Pulldowns:
150x12
150x12
150x12


CG Pulldowns:
150x12
150x12
150x12


Seated Row Machine:
150x12
150x12
150x12


Overhead Shrugs:
135x12
135x12
135x12


+ stretching
 
4/16 - Chest - Deload


Quick deload workout in 15 min.


Floor Press:
135x12
185x12
225x5
225x5
225x5


Flat DB Press:
55x12
55x12
55x12


Incline Bench Press:
155x12
155x12
155x12


Decline Bench Press:
185x12
185x12
185x12


Chest Press Machine:
125x12
125x12
125x12


Pec Flye Machine:
100x12
100x12
100x12


Flat DB Flyes:
35x12
35x12
35x12


+ stretching
 
4/22 - Back

Last week I was diagnosed with a blood clot in my right calf, so I skipped the rest of the week’s deload workouts and took it easy. With doc’s OK I decided to hit things hard today. Feeling really nauseous and generally sick from the blood thinner injection meds I had to use this weekend, I still managed to hit a 710 deadlift PR today. Awesome. Cruised the rest of the workout after that as I just didn’t have much left after that.

Deadlift:
135x12
225x10
315x5
405x5
495x1
585x1
655x1
710x1 (PR)
655x1

Conventional Deadlift:
405x3
455x3

Wide-grip Pulldown:
250x5
299x5
306x4 (PR)

CG Pulldown:
306x4
292x4
292x4

Wide-grip Pullups (3-finger grip):
bw x10
bw x10
bw x10

Single-arm Rope Lat Row:
53x10
53x10
53x10

+ stretching
 
Chucking around some big weights as always. Think your journal should show that consistency is key. Thanks for keeping this up to date :)
 
4/23 - Chest


Great workout. Really encouraged to see pressing strength coming through after being in the dumps the last handful of weeks. PR’d floor presses, and was not far off (10lbs) on inclines, despite all the pressing before hand.

Floor Press:
135x12
185x10
225x5
255x3
285x1
315x1
335x1
355x1 (PR)
315x5 (PR)


Decline Bench Press:
225x5
275x2
315x1
340x1

Incline Bench Press:
225x2
250x2
275x1
300x1
310x1
315x1

Pec Flye Machine:
170x6
198x6
218x6
225x6
232x5 (PR)


Seated Chest Press Machine:
250x4
200x8
150x10
100x12

+ stretching
 
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