Spytech's INTENSE Training Journal

**spytech** · December 13th, 2005, 06:37 PM

Everyone-

Been lurking here for a while, thought I would start a journal. Some of you may know me from elsewhere.

Basic Info

5'10", 220lbs, 9.5%bf (9site caliper)

100% Natural

What I am doing (Updated 6/28/07)

Recovering from a massive blood clot in my right leg - slowly building back my strength.

How I am training (Updated 6/28/07)

Instinctive 4day split focusing on all upper body work right now until I can start doing leg work again. Once I am able, I will be switching to a 3day MWF full body split based around squatting and pressing every day, with pulls on Wednesdays.

**spytech** · December 13th, 2005, 06:39 PM

12/11: Dynamic Effort – Military Press

Military Press: 125x3x10 (50% of 1RM, 45sec rests)

Incline DB: 150x4, 140x4, 140x4 (2min rests)

ATrainer Incline Flyes: 60x7, 60x5, 60x4 (45sec rests)

BTB Pushdowns: 204x15, 204x15, 244x15 (45sec rests)

Single Arm Pushdowns: 72x15, 72x15, 72x12 (45sec rests)

Underhand CG Pulldowns: 264x12, 264x10, 252x10 (60sec rests)

Standing Side Cable Crunches: 144x6x3

Standing Cable Crunches: 120x6x3

+ stretching

Comments: Strong workout. Lots of power generated on the MP’s. Incline DB presses felt strong. Flyes hit the pecs hard. Went light on the BTB pushdowns since they tweak my forearm a bit, but I went slow on them and generated a crazy pump in the tris. Back felt strong.

**spytech** · December 13th, 2005, 06:39 PM

12/12: Maximum Effort – Squat/Deads

Sumo Deadlifts: 405x3, 455x3, 495x3, 505x1, 515x1, 520x0 (as much rest as needed)

Good Mornings: 225x7, 275x7, 315x7 (2min rests)

Lying Leg Curls: 170x4, 160x5, 160x5 (60sec rests)

Seated Row: 347x4, 332x5, 332x6 (60sec rests)

BB Curls: 95x7, 145x7, 145x4, 145x3 (60sec rests)

Standing Side Cable Crunches: 144x6, 156x6, 168x6

Standing Cable Crunches: 120x6x3

+ stretching

Comments: Brutal workout. PR'd everything. First time going heavy on sumos and good mornings. I am pleased with my lifts today. Could get more than 515 fresh, but the sets leading up to it took quite a bit out of my legs. That will improve over time. Good mornings were hard, but easy – you know how that goes. BB Curls are retarded, but the ez curl was taken so I decided to give them a try. Ab work felt good. Workout took about an hour.

**V-shape** · December 13th, 2005, 07:35 PM

Great to have you over here spy!

-V-shape "subscribes"

**Kimbo** · December 13th, 2005, 07:43 PM

Nice to see a WSB workout over here.

**spytech** · December 13th, 2005, 09:27 PM

[quote name='V-shape' date='Dec 13 2005, 03:35 PM']Great to have you over here spy!

*

-V-shape "subscribes"

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Glad to be here

[quote name='kimboinatl' date='Dec 13 2005, 03:43 PM']Nice to see a WSB workout over here.

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Figured I would add some variety

BTW, Chuck Norris does not hunt because the word hunting infers the probability of failure. Chuck Norris goes killing.

**waitlifter82** · December 13th, 2005, 11:25 PM

You look familiar

**spytech** · December 13th, 2005, 11:36 PM

[quote name='waitlifter82' date='Dec 13 2005, 07:25 PM']You look familiar

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Damn, stalker.

**Stormrider** · December 14th, 2005, 03:15 AM

Westside can be a really fun and productive routine. I used the WSBB outline for about six months and had some great strength gains. Good luck!

P.S. Your from the same area as Chuckles aren't you? I went to school at RCTC last fall and go to UW-River Falls now.

**spytech** · December 14th, 2005, 03:43 AM

[quote name='Stormrider' date='Dec 13 2005, 11:15 PM']Westside can be a really fun and productive routine. I used the WSBB outline for about six months and had some great strength gains. Good luck!

P.S. Your from the same area as Chuckles aren't you? I went to school at RCTC last fall and go to UW-River Falls now.

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Yup, pete (chuckles) lets me throw him around the gym whenever he gets in town here

**spytech** · December 14th, 2005, 09:34 PM

12/14: Maximum Effort – Military Press

Military Press: 95x3, 135x3, 155x3, 185x3, 225x1, 245x1, 265x1, 245x3, 245x1, 265x1, 275x0, 225x3 (1-2min rests)

Overhead DB Extensions: 150x7, 150x7, 150x7 (60sec rests)

Rear Delt Machine: 100x7, 100x10, 100x12 (barely any rests, light sets)

Incline DB: 120x10, 110x10, 110x10 (2min rests)

Incline Cable Flyes: 80x12, 80x12, 80x12 (60sec rests)

Underhand CG Pulldowns: 240x12, 240x12, 240x12 (60sec rests)

Standing Side Cable Crunches: 192x6, 192x6, 192x6

+ stretching

Comments: This workout was ridiculous. Awesome stuff. Militaries were uneventful until my first 265 attempt – I unracked the bar off the pins and was not ready for the weight – ended up resting at collarbone level, instead of mid-face. Pressed it anyways and then did a 245 triple out of anger. Adjusted my bench so I could press off the pins and hit 265 again – much better. Just could not get 275 to lock out – next week. Shoulders were toasted and made incline db pretty fun – allowed me to focus on the chest really well. Got the new complimentary powerhooks today as well, so far so good. Everything else was fun.

**Colin** · December 14th, 2005, 09:50 PM

Militaries were uneventful until my first 265 attempt – I unracked the bar off the pins and was not ready for the weight – ended up resting at collarbone level, instead of mid-face. Pressed it anyways and then did a 245 triple out of anger.

Out of anger,aye?

Nicely done,however you did it.Also have to say your lifts are insane,all the moreso impressive considering you're not a juicehead.

**spytech** · December 14th, 2005, 09:55 PM

[quote name='Colin' date='Dec 14 2005, 05:50 PM']Militaries were uneventful until my first 265 attempt – I unracked the bar off the pins and was not ready for the weight – ended up resting at collarbone level, instead of mid-face. Pressed it anyways and then did a 245 triple out of anger.

Out of anger,aye?

Nicely done,however you did it.Also have to say your lifts are insane,all the moreso impressive considering you're not a juicehead.

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Thanks colin, I appreciate the kinds words. Yes, I was pretty pissed off that I just about got buried by the first 265 attempt and had to make a huge effort out of pressing it up.

**spytech** · December 15th, 2005, 07:48 PM

12/15: Dynamic Effort – Squats

ATG Box Squat: 205x2x12 (50% of 1RM, 45sec rests, 6-7” box)

Good Mornings: 205x12, 225x12, 245x13 (60sec rests, ATG GM Squat after last rep of each set)

Lying Leg Curls: 112x5x10x3

Shrugs: 405x15, 495x10x2

Standing Vbar Cable Curls: 180x10x2, 180x12

+ stretching and power yoga (50min, pre-workout)

Comments: Solid workout. My power off the bottom got better and stronger as I did each set. Went extra low today – used an aerobic platform with 2 risers underneath it (about 6-7” tall). GM’s felt fantastic – I can feel my back getting stronger and more durable with every rep. Threw in a GM Squat at the end of each set for kicks. Power yoga was incredibly difficult, got me nice and warmed up for the workout.

**spytech** · December 19th, 2005, 08:49 PM

12/19: Dynamic Effort – Military Press

Military Press: 145x3x9 (55% of 1RM, 45sec rests)

Incline DB: 150x4, 140x6, 140x5 (2min rests)

ATrainer Incline Flyes: 60x7, 70x5, 60x6 (45sec rests)

BTB Pushdowns: 244x15, 244x15, 244x15 (45sec rests)

Single Arm Pushdowns: 72x15, 72x15, 72x15 (45sec rests)

Underhand CG Pulldowns: 264x12, 264x12, 264x10 (60sec rests)

Standing Side Cable Crunches: 204x8x3

Standing Cable Crunches: 108x8, 120x8, 132x8

+ stretching

Comments: Excellent session. Strength was up from the last MP DE session. Got more reps on the later sets for all movements. Strength barely degraded as I got into the 2nd and 3rd sets for each movement. Forearm felt good this week on the BTB pushdowns – will add weight next time.

**spytech** · December 20th, 2005, 06:44 PM

12/20: Maximum Effort – Squat/Deads

Sumo Deadlifts: 135x3, 225x3, 315x3, 405x1, 455x1, 495x0

Revenge Conventional Deads: 495x3

Good Mornings: 275x3, 315x3, 335x3, 355x1 (2min rests)

Lying Leg Curls: 170x5, 160x5, 160x5 (60sec rests)

Seated Row: 312x6, 312x6, 312x6 (60sec rests)

DB Curls: 60x5, 70x5, 80x4 (60sec rests)

Standing Side Cable Crunches: 214x8, 214x8

+ stretching

Comments: Lesson for today – power yoga the day before heavy deadlift day = not the best thing to do. Hams and lowerback were fatigued from the time I woke up, but I tried to push them anyways – 495 was simply too heavy for them today. Did not like that at all, so I went into a conventional stance and ripped it for a triple. Good mornings were…painful. 335 felt good, so I opted to break the 350 barrier. First rep went fine, bottom of second rep I got a muscle spasm in the middle of my upper back and I had to rack the weight. Hurt like hell. Took a few minutes of stretching and walking around to refocus, then finished the session off with PR’s on leg curls, db curls, and side crunches. Seated rows were painless, but I opted to go lighter for safety’s sake. Good session overall, despite the spasm. Next week I will be switching to conventionals off a 4" box (bar on top of toes).

**spytech** · December 22nd, 2005, 07:41 PM

12/22: Maximum Effort – Military Press

Seated Military Press: 95x3, 135x3, 155x3, 185x3, 225x3, 245x1, 275x1, 295x0, 285x1, 290x1, 245x4 (1-2min rests)

Overhead DB Extensions: 150x7, 150x7, 130x7 (60sec rests)

Rear Delt Machine: 110x7, 120x10, 120x10 (supersetted behind incline db)

Incline DB: 120x12, 120x10, 120x8 (2min rests)

Incline Cable Flyes: 80x12, 80x12, 80x12 (60sec rests)

BB Rows: 225x12, 225x12, 225x12 (60sec rests)

+ stretching

Comments: BOOM HEADSHOT. I’ll be damned if I was going to let my back spasm (which is almost gone now) from Tuesday carry over to today’s session. Militaries were incredible. Blasted through 275, so I got overly confident and went for the 295. No go. Ate some humble pie and dropped down to 285 – my target goal. Killed it and thought I would go for broke and try 290. Very tough, but I blew it away. Everything felt really strong and powerful today. Did bb rows for the first time in 6+ months. Felt pretty good. Time for a new military goal…

Some guy was trying to match my militaries on bench press. I did 225, he did 225. I did 245, he did 245. I did 275, he failed and stopped benching and went and hid in a corner.

**Kimbo** · December 22nd, 2005, 07:53 PM

Good shit on the seated military. You ever do them standing?

**spytech** · December 22nd, 2005, 08:14 PM

Thanks K

I have not done them standing in years, but I plan on doing them after next week (switch ME movements every 3 weeks). I'm thinking I should be good for at least 225 on them. Last time I did standing presses was about 2 years ago - back then my seated was 205x4, and I was doing 175 for reps.

**spytech** · December 23rd, 2005, 06:38 PM

12/23: Dynamic Effort – Squats

ATG Box Squat: 225x2x11 (55% of 1RM, 45sec rests, 6-7” box)

Good Mornings: 225x12, 225x13x2 (60sec rests, ATG GM Squat after last rep of each set)

Lying Leg Curls: 112.5x12x3 (superset behind shrugs)

Shrugs: 405x12, 495x12x2 (60sec rests)

EZ Curls: 115x12x3 (60sec rests)

Standing Military Press Test: 135x1, 185x1

Standing Side Cable Crunches: 214x10x2

Standing Cable Crunches: 132x10

+ stretching

Comments: Great workout. Squats had a lot of power off the box today. Good mornings were easy – didn’t stress out my back spasm at all. Really blasted my lower back good today. When I finished the workout I decided to get a feel for standing military presses. 185 was pretty easy, despite my shoulders being sore as hell from yesterday.