spytech's Intense workout journal [Archive] - Page 13

spytech

10-31-2005, 03:45 PM

Great workout spy, How long have you been training to get an awesome physique?
Thanks YS :)

Brief history of my training which highlights how long it took me to get my **** together.

1995: 100 @ 5'2". I first stepped into a gym and bench pressed 75lbs. Was pretty sure I would be a huge monster in 4 years by my senior year of high school because I started taking a 900cal weight gainer.

1999: 140 @ 5'10". I was not a huge monster, and I was only 40lbs heavier than I was in 1995 - thats taking into account a 6" growth spurt. I had a decent base from training 2x/week (chest and arms) and doing track sprinting+martial arts, though.

Fall 1999: Started lifting 3x/week at the college fitness center. Nutrition was crap. Was still mostly benching and doing arm/back work every workout. No legs yet.

Fall 2001: 155lbs. I joined the local YMCA. I started doing legs maybe once a month, and rotating my body parts more efficiently. 4x/week workout split. Nutrition? Garbage, but I started supplementing with Whey 2x/day.

Fall 2003: 170lbs. I contact a personal trainer that works with a friend who puts together a bulking diet for me. By now I am hitting every bodypart once/week on 4 day split. I start supplementing with creatine, glutamine, and bcaas. Diet is right on.

Spring 2004: 202lbs @ 14%ish bf. Was 10%ish using 3site test, so I am estimating here.

Fall 2004: 187lbs and very lean. Start bulking for 6 months.

April 2005: 210lbs @ 11%ish bf using 9site test.

June 2005: 200lbs @ 6%ish bf using 9site test.

Now: 214lbs @ 9%bf using 9site test.

mivi320

10-31-2005, 04:14 PM

Awesome chest day there!

I incorporated those flyes you recommended into my chest day today, and they felt great! Thanks so much for that spy!

young_squatter

10-31-2005, 04:16 PM

Amazing spy.

chuckles_345

10-31-2005, 05:14 PM

Amazing spy.

Spring 2004: 202lbs @ 14%ish bf........u do realize that's about exactly where I'm at right now and I'm still 19 ;) Just thought I'd point that out since maybe one of these times a few yrs down the road I might be able to match u in the gym.

Chuckles

KING_OF_SQUAT

10-31-2005, 05:50 PM

21 sets? jeezus.

you monster

KS

get in my Journal man.

KS

spytech

10-31-2005, 05:57 PM

Thanks guys :) Glad you like those flyes, miv.

Spring 2004: 202lbs @ 14%ish bf........u do realize that's about exactly where I'm at right now and I'm still 19 ;) Just thought I'd point that out since maybe one of these times a few yrs down the road I might be able to match u in the gym.
Stop bragging ;) I envy you guys who got an early start...but you all will hit just hit your natural peak earlier in age than I will.

spytech

10-31-2005, 05:58 PM

21 sets? jeezus.

you monster

That was 31 sets today, KS. Work on that counting :)

spytech

11-01-2005, 04:07 PM

11/1: Back

Deadlifts: 405x3, 520x2, 430x3x5

Hammer Chins: bw+80x8x2, bw+70x8x3
Seated Row: 312x8x2, 300x8x3
CG Pulldown: 300x8, 288x8, 276x8, 252x8x2
Single arm Smith Rows: 160x8x2, 155x8x3
Shrugs: 525x8x5

+ stretching

Comments: This workout was brutal as hell. Today I tried a close stance for deadlifts (feet 8-10” apart) on my warm-ups and the 520 set – not so good there. The close stance made me shoot my ass up way to fast and had virtually no leg drive for the 520 set – made me use way too much back to get the reps done, and made it way harder than it should have been. Went back to my normal stance for the 430 sets and breezed through with 90s. rest between sets. Everything else went as planned - solid strength, felt good. 60s rest between sets.

KING_OF_SQUAT

11-01-2005, 04:42 PM

nice one bud!

HEY, get your strong ass in my journal!

KS

http://forum.bodybuilding.com/showthread.php?t=575575&page=6

young_squatter

11-01-2005, 05:15 PM

Awesome workout spy, strong lifts like usual. Awesome deadlifts by the way.

waitlifter82

11-01-2005, 05:38 PM

What made you go with the new stance? Also, the jump from 405 to 520 seems like a lot. Do you think you'll get any befefit in adding a mid 400lbs warmup (single), or maybe this will just tire you out..... your speed deads is what I'm aiming for my new max:(

spytech

11-01-2005, 06:12 PM

nice one bud!

Awesome workout spy, strong lifts like usual. Awesome deadlifts by the way.
Thanks guys :)

What made you go with the new stance? Also, the jump from 405 to 520 seems like a lot. Do you think you'll get any befefit in adding a mid 400lbs warmup (single), or maybe this will just tire you out..... your speed deads is what I'm aiming for my new max:(
Ahh I was just reading a post somewhere on the FI forums that had tips for improving your deadlift - one was using a close stance (8-10" apart) because its supposed to decrease the ROM. Thought I would give it a try. I still pulled 520, but it was not pretty, and it would have been a lot easier using my normal stance. I just ended up SLDL'ing it pretty much.

I have tried using 455 to bridge the gap between 405 and the heavy pull, but it did not seem to have any effect - maybe just tired me out a bit more. I am usually pretty ready to go after my warmup - which consists of 135x10, 225x10, 315x6, then 405x3.

Joel H

11-01-2005, 06:25 PM

lamb2k

11-01-2005, 07:01 PM

spytech

11-01-2005, 07:10 PM

Hey Spy, a couple of questions:

Just curious, why do you like deadlifts so much? I mean, the lower back is not really a visual muscle. Just curious why you do them and focus on them so much.

I can't ever get the form down right, it seems like the bar drags on my shins, so SLDL's seem better for me. Since regular deads involve the legs more, do you think that SLDL's are better if you want to work on your lower back? Or do you think that extra weight from regular deadlifting is better, and I should just learn to deadlift somehow?

Do you think your stomach measurement is bigger from deadlifting, or is that pretty much a myth?

Do you think deadlifting has helped your traps?

Do you think it helps your forearm size?

Thanks in advance,
Joel

I love the deadlift so much because it is just a totally brutal lift. Just you and weights laying there in front of you, challenging you to just pick it up. I find nothing strokes your ego and confidence better than having a bar with tons of weight laying in front of you, and you just march up to it and rip it off the ground. No other lift has that effect on me - and many others will agree with this, I bet. I do not do deads for growth, per se, as you can tell with my low rep work. I am mostly targeting overall body strength and power with them.

Form - practice. Keep your shoulders behind the bar. Your arms should be hanging straight down when they grip the bar, with your forearms being right along side your kneecaps at the start of the movement. Lower back flat, relaxed your shoulders and let them round a bit - your shoulders should not be pulled back at all. Some people drag their shins inherently, just because they are built that way. Others never have the bar meet their shins - so this is not really an accurate measurement if you are 'doing them right' or not.

SLDL vs deads - this one is up to you. Personally, my lower back is destroyed(in a good way) after a heavy deadlift day a lot more so than a heavy day of super-low SLDLs.

Stomach - yes, my waist measurement is thicker since I've gone really gung-ho on rack deads, then full deads. My lower back has thickened up significantly. It does not look bad, and it my waist is not wider from the front, but I do not see my lower back getting any thicker, its not exactly a muscle group that gets incredibly massive (due to its predominate makeup of slow-twitch fibers).

Traps - yes.

Forearms - not really, I do not think I can get my forearms above their current 14.5" without juice. They have been this size for ages now, despite them being much more maturely developed now than in the past.

spytech

11-01-2005, 07:12 PM

Yo Tech! Awesome ****in' journal..you inspire me alot dude!::

"Fall 2003: 170lbs. I contact a personal trainer that works with a friend who puts together a bulking diet for me. By now I am hitting every bodypart once/week on 4 day split. I start supplementing with creatine, glutamine, and bcaas. Diet is right on" Hey what split were you using that took you from 170-200ish..I believe I have a similar body type..and was wondering what you were doign back then.
Thanks, that means a lot :)

I was doing a split then similar to what I do now.
M- Chest
T- Legs
W- Back
F- Shoulders and Arms

16-20 sets per body part, some to failure, others just short of it. Worked in the 6-10 rep range.

lamb2k

11-01-2005, 08:08 PM

RocD

11-01-2005, 08:15 PM

Also, deads pretty much work the entire back ("thickness"), not just the lower portion, as most already know.

Joel H

11-01-2005, 08:25 PM

Thanks Spy for the deadlift info, I never thought about the shoulders, I'll try keeping them back and see how that helps. I guess I could do rack deads and avoid the shin drag problem?

I've been working on some forearm development routines, as mine are poor (14" goosenecked, probably 13" straight flexed). I've heard from a lot of people that grip develops a lot of forearm size, and you never see a rock climber with puny forearms, and they work out on these special rock climbing boards, so I might invest in one of those and if it works out (along with the other stuff I'm doing (grippers, weights, etc) I'll let you know. Forearms and calves seem to be hard to develop if you don't have the genetics for them, but I'm an optimist and will find a way, lol. I am a firm believer that there is a magic exercise or movement for everyone that will give them some new growth.

spytech

11-01-2005, 08:58 PM

wow/thanks for that info..I think I'm gonna give it a try::It's very similar to my current rep ranges/split::but I think I'll try modeling the split after the one you showed me.on your shoulder/arm day was there any specific order you followed?
Not really - I usually supersetted an arm movement behind every shoulder movement to speed up things.

Thanks Spy for the deadlift info, I never thought about the shoulders, I'll try keeping them back and see how that helps. I guess I could do rack deads and avoid the shin drag problem?

I've been working on some forearm development routines, as mine are poor (14" goosenecked, probably 13" straight flexed). I've heard from a lot of people that grip develops a lot of forearm size, and you never see a rock climber with puny forearms, and they work out on these special rock climbing boards, so I might invest in one of those and if it works out (along with the other stuff I'm doing (grippers, weights, etc) I'll let you know. Forearms and calves seem to be hard to develop if you don't have the genetics for them, but I'm an optimist and will find a way, lol. I am a firm believer that there is a magic exercise or movement for everyone that will give them some new growth.
Rack deads will give you better back development, imo, than a normal dead would simply because you can use more weight.

Forearm growth is hard to trigger because your forearms are all slow-twitch fibers. The guys with the strongest grips in the world (those brothers that can close the ironminds #4 grippers) are not really built - you would never think they could do that. I do not think grip work will really do much for your forearm growth - you would really need to do tons and tons of work to stimulate them. Look at rockclimbers and tennis players - big forearms because they are doing that for HOURS AND HOURS. Personally, I am not going to sit here for a few hours with a gripper in my hand. This goes for the same with calves - every pro kickboxer I have seen has huge calves due to the hours of practice their sport requires.

stonecoldgt

11-01-2005, 11:43 PM

yea if want to build some good forearms i would suggest picking up rock climbing. I've been doing it for the past 2 years and its freakin awesome. You see some great strength and tone from doing it.

Bouldering: more for strength and explosiveness and power.
Top rope climbing: more for endurance and tone.

Either one is great. I prefer bouldering myself.

I freaking love rock climbing. sigh. Looks like weight lifting has competition for number one hobby on my list.

scott_donald

11-02-2005, 03:35 AM

impressive chinning,,, strong deads too...

RocD

11-02-2005, 09:43 AM

When you do rack deads what is your ROM? Is the pin above knee, below knee, right at knee level? Just curious.

spytech

11-02-2005, 10:14 AM

impressive chinning,,, strong deads too...
Thanks scott

When you do rack deads what is your ROM? Is the pin above knee, below knee, right at knee level? Just curious.
It varies. Sometimes I do them from slightly above the knee, sometimes right at the knee, etc. When I do rack deads I note where I started them from in the journal.

spytech

11-02-2005, 03:06 PM

11/2: Arms

Overhead DB Extension: 150x8x3, 140x8x2
Rope Pushdown: 168x8, 156x8x4
Strict Dips: bw+50x8x5

EZ Curls: 145x8, 135x8x4
Single Arm Cable Curl: 100x8, 90x8, 80x8x3
Incline DB Curl: 50x8, 45x8x3, 40x10

+ stretching

Comments: Fun times. 90s rest between ez curl/db ext. supersets, 45-60s rest between everything else. Went lighter on dips to try to hit the tris better. Tendonitis in both forearms is flaring up from finally being able to do ez curls and incline curls, that’s ok though.

Gaz[]v[]atrix

11-02-2005, 03:11 PM

Awesome as always Spy...

TeeDs

11-02-2005, 03:23 PM

Suprise suprise.. u yet again crush my ego and self esteem..
Anyway, good job. You're a beast.

KING_OF_SQUAT

11-02-2005, 03:23 PM

jeezus.

awesome man, awesome.

KS

young_squatter

11-02-2005, 03:35 PM

Awesome workout like usual spy, keep it up.

So are you going to be competing any time soon?

spytech

11-02-2005, 03:43 PM

Thanks guys :)

YS - No you will never see me step on stage.

I may or may not drop a delt exercise out of shoulder day tomorrow - my delts have been getting hammered pretty hard from chest and back days and they are starting to feel like they need a little breather.

KING_OF_SQUAT

11-02-2005, 04:06 PM

:D

what, no man thongs for you?

haha-

KS

spytech

11-02-2005, 04:40 PM

haha nope.

KING_OF_SQUAT

11-02-2005, 05:23 PM

oh.... i bet theyre comfy :D

muahahaha

KS

scott_donald

11-03-2005, 02:01 AM

strong intense arm work...

cnat beat that...

spytech

11-03-2005, 02:20 AM

strong intense arm work...

cnat beat that...
thanks scott :)

spytechs_wife

11-03-2005, 07:25 AM

thong = divorce

stonecoldgt

11-03-2005, 08:23 AM

....and the wifey has spoken!

XMajor25Cent

11-03-2005, 10:01 AM

I haven't been able to follow your workouts for quite some time now dude, are you bulking now?

spytech

11-03-2005, 10:13 AM

thong = divorce
lol, you have to worry about that one.

I haven't been able to follow your workouts for quite some time now dude, are you bulking now?
I have been doing carb cycling since June. On the days I workout I eat a surplus by eating more carbs, and eat less carbs and hang around maintenance on off days.

XMajor25Cent

11-03-2005, 10:30 AM

I have been doing carb cycling since June. On the days I workout I eat a surplus by eating more carbs, and eat less carbs and hang around maintenance on off days.

Sorry for sounding dumb but what does that mean? Also do you have any suggestions for helping me get closer to 200 lbs like yourself by December?

spytech

11-03-2005, 10:49 AM

Sorry for sounding dumb but what does that mean? Also do you have any suggestions for helping me get closer to 200 lbs like yourself by December?
On workout days Ill eat 5-600g of carbs with 350-400g protein, 80-110g fats. On off days Ill eat the same protein and fats, but eat around 250-300 carbs.

There is no real secret to getting bigger - just hit the gym, eat more calories than your body need to maintain, eat a bunch of protein, and do this consistently. If you don't get your diet straight you will not see the gains you want.

KING_OF_SQUAT

11-03-2005, 02:36 PM

On workout days Ill eat 5-600g of carbs with 350-400g protein, 80-110g fats. On off days Ill eat the same protein and fats, but eat around 250-300 carbs.

There is no real secret to getting bigger - just hit the gym, eat more calories than your body need to maintain, eat a bunch of protein, and do this consistently. If you don't get your diet straight you will not see the gains you want.

good call.

KS

( i weigh 197 now :D)

spytech

11-03-2005, 03:23 PM

11/3: Shoulders

Seated DB Press: 90x6, 130x3, 110x3x4, 110x6

Side Laterals: 80x8x2, 70x8x3
Seated Rear Laterals: 80x8x3, 70x8x2
Single Arm Cable Side Laterals: 70x8x2, 60x8x3

+ stretching

Comments: Quick and intense workout. The 130’s were heavy as hell, and it felt great to nail them. Everything else went as planned. 90s. rest between seated db sets, 60s. between everything else.

KING_OF_SQUAT

11-03-2005, 03:26 PM

you animal.

i use 55s on db press seated.

:D nice one ST

KS

Joel H

11-03-2005, 05:21 PM

Side Laterals: 80x8x2, 70x8x3
Do you keep your palms down? Holy cow man, thats heavy. Nice job.

mivi320

11-03-2005, 06:16 PM

Strong day in the gym!

(but that's what I've come to expect from you, ST) :D

Keep it up man, you're a machine!

young_squatter

11-03-2005, 06:22 PM

11/3: Shoulders

Comments: Quick and intense workout. The 130’s were heavy as hell, and it felt great to nail them. Everything else went as planned. 90s. rest between seated db sets, 60s. between everything else.

Awesome workout, yeah I bet the 130's were heavier then hell, I mean damn I thought the 30's were heavier then hell. LOL

spytech

11-03-2005, 06:54 PM

you animal.

i use 55s on db press seated.

:D nice one ST

Thanks, I used the 55's today too for my 20 rep warmup set :)

Do you keep your palms down? Holy cow man, thats heavy. Nice job.
Yeah, palms down, thumb pointing towards the ground. Sometimes I rotate the dumbells up at the top of the movement.

Strong day in the gym!

(but that's what I've come to expect from you, ST) :D

Keep it up man, you're a machine!
Thanks miv, will do :)

Awesome workout, yeah I bet the 130's were heavier then hell, I mean damn I thought the 30's were heavier then hell. LOL
lol, yeah. It was only 10lbs per dumbell more than what I've done in the past, but it felt like I was trying to hold up a building.

spytech

11-04-2005, 10:08 AM

Taking a rest day today and hitting legs tomorrow. Had a crappy lat cramp during yesterday's workout and I still have some residual soreness in my left lat by my shoulder blade - probably would be fine to squat with, but I want to let it rest a bit.

KING_OF_SQUAT

11-04-2005, 06:39 PM

cool cool

happy trails

(haha, happy trails :D)

KS

spytech

11-05-2005, 11:03 AM

11/5: Legs

ATG Squats: 380x2, 320x3x5

High Stance Leg Press: 1100x8x5
Lying Leg Curls: 125x8x5

Leg Press Calf Press: 790x8x5
Seated Calf: 270x8x5

+ stretching

Comments: This workout was incredible. Great focus and determination today, despite my left lat being sore. I blew away 380 on squats, probably could have got another rep. 90s rest between the squat sets, 60s rest between leg presses and seated calf. I superset lying leg curls and leg press calf presses with no rest between supersets (10 straight sets). Legs felt awesome today.

TOTAL SETS THIS WEEK: 141

waitlifter82

11-05-2005, 11:11 AM

wow, very nice. How high do you plan on going on squats in weeks to come?

young_squatter

11-05-2005, 11:13 AM

WARNING WARNING WE HAVE A MONSTER ON THE LOOSE.
haha, j/k
Awesome workout spy, awesome job blowing aways the squats. Keep it up man.

spytech

11-05-2005, 11:25 AM

wow, very nice. How high do you plan on going on squats in weeks to come?
Thanks W. For my heavy sets over the next 4 weeks I am planning on 340x3x3, 360x2, 380x2, and finally peaking at 400x2 in week 8.

WARNING WARNING WE HAVE A MONSTER ON THE LOOSE.
haha, j/k
Awesome workout spy, awesome job blowing aways the squats. Keep it up man.
haha, thanks YS :D

mivi320

11-05-2005, 04:19 PM

:eek: Awesome squatting! :eek:

spytech

11-05-2005, 09:34 PM

Thanks miv :)

blackenedskies

11-05-2005, 09:47 PM

you beasty animal you.

btw its ks, my screename is retarded and theyre getting it back for me. :P

KS

spytech

11-07-2005, 02:44 PM

11/7: Chest

Incline DB: 120x3x3, 100x3x2, 100x10

Incline Cable Flyes: 100x8x3, 80x8x2
Flat Cable Flyes: 90x8, 80x8x4
Upwards Cable Crossovers: 90x8, 80x8x4
Cable Crossovers: 120x8, 110x8, 100x8x3
Incline DB Flyes: 80x8, 80x6, 70x8x2, 65x8

+ stretching and core

Comments: Fast workout. 30-45s between incline db sets, 60s. between everything else.

mivi320

11-07-2005, 04:28 PM

Nice workout man!

Those flyes are working great for me! Thanks again for suggesting them, man.

shannonb

11-07-2005, 04:52 PM

U're a beast!

blackenedskies

11-07-2005, 04:58 PM

spytech

11-07-2005, 05:35 PM

Nice workout man!

Those flyes are working great for me! Thanks again for suggesting them, man.
Thanks M. I'm not surprised that you like those flyes ;)

U're a beast!
Thanks SB!

i have decided collectively to hate you ;)

KS
hah, thanks KS.

scott_donald

11-08-2005, 01:19 AM

solid work there... but just saddened to see all the non pressing movements now...

spytech

11-08-2005, 01:44 AM

solid work there... but just saddened to see all the non pressing movements now...
Thanks scott. My selection at my gym is limited to either incline or decline db presses, one is good enough per workout. Decline or incline barbell has never done much for me, whereas these flye movements are kicking ass.

spytech

11-08-2005, 04:16 PM

11/8: Back

Deadlifts: 405x3, 460x3x2, 460x4, 385x3x3

Hammer Chins: bw+80x8x2, bw+70x8x3
Seated Row: 312x8x2, 276x8x3
CG Pulldown: 300x8, 288x8, 264x8x3
Incline DB Rows: 140x8, 120x8x4
Shrugs: 525x8x5
Speed GMs: 135x12x2, 185x12

+ stretching

Comments: Good workout. Deads were cake, felt like doing 8 reps with 460, but I thought better of it. Everything went well, threw in incline db rows today because I am sick of the smith rows. Felt like doing good mornings after finishing shrugs, so I did some really fast speed sets (ie: each set took about 10 seconds). 60s rest between everything except my 460 sets on deads – 90s there.

blackenedskies

11-08-2005, 04:38 PM

nice!

:D

KS

waitlifter82

11-08-2005, 05:06 PM

spytech

11-08-2005, 05:41 PM

Spy, you need to pick another day to do deadlifts.... Tuesday is for me:)

looking good... don't ever remember seeing you do gm's. If I did 185 fast, I would snap in half...... oh, and take yoga with Clare:D
haha, tuesdays work well for me - so no. I have not done GM's very often. This was my third time doing them, ever - my previous best was in the spring with 195x10. Don't know why I did them today, I just though 'hmm GMs sound like a good thing to do'. lol.

spytechs_wife

11-08-2005, 06:14 PM

oh, and take yoga with Clare:D

thanks wait. he totally dissed my yoga-- i think hes just afraid of it.

anyways, it was actually hard today cuz i had to fart the whole time and its all i could think about. LOL what a workout!

waitlifter82

11-08-2005, 06:22 PM

thanks wait. he totally dissed my yoga-- i think hes just afraid of it.

anyways, it was actually hard today cuz i had to fart the whole time and its all i could think about. LOL what a workout!

ah, yes gym farts.... reminds me, gotta add something to my journal

seriously spy, w/ all that extreme stretching you do, you would 'own' yoga:)

spytech

11-08-2005, 06:30 PM

ah, yes gym farts.... reminds me, gotta add something to my journal

seriously spy, w/ all that extreme stretching you do, you would 'own' yoga:)
I'm not afraid of yoga, I would just be out of place. Hulking mass mixed in with a bunch of girls, lol. I still have alot of flexibility and balance from my martial arts days, but I could never do that stuff after a workout like today. The only thing I feel like doing after finishing a workout is curling up on the couch.

young_squatter

11-08-2005, 06:31 PM

Awesome workout, Kinda of scary that deads were easy. Thats crazy spy, awesome job.

waitlifter82

11-08-2005, 06:35 PM

I'm not afraid of yoga, I would just be out of place. Hulking mass mixed in with a bunch of girls, lol.

:eek: It's so simple, yet so brilliant:)..... sorry, we math nerds don't have much females in the department:(

spytech

11-08-2005, 09:10 PM

Awesome workout, Kinda of scary that deads were easy. Thats crazy spy, awesome job.
Thanks YS :)

:eek: It's so simple, yet so brilliant:)..... sorry, we math nerds don't have much females in the department:(
lol, sounds like you need some yoga ;)

scott_donald

11-09-2005, 04:33 AM

Thanks scott. My selection at my gym is limited to either incline or decline db presses, one is good enough per workout. Decline or incline barbell has never done much for me, whereas these flye movements are kicking ass.

fair enough...

get a better gym...

strong deads as ever there...

spytech

11-09-2005, 10:03 AM

fair enough...

get a better gym...

strong deads as ever there...
Thanks scott. Would get a better gym if I could...but the only two choices here in town are the YMCA where I lift at, or a 24h fitness place that does not have a squat rack, barbell, or any type of free weights.

blackenedskies

11-09-2005, 01:14 PM

Thanks scott. Would get a better gym if I could...but the only two choices here in town are the YMCA where I lift at, or a 24h fitness place that does not have a squat rack, barbell, or any type of free weights.

:D, now i dont feel as bad telling everybody i work out at the Y. :D

hah thats right biatches, i work out at the woodbury YMCA in minnesota. :p

haha,

KS

spytech

11-09-2005, 01:41 PM

11/9: Arms

Overhead DB Extension: 110x8x5
Rope Pushdown: 168x8x3, 156x8x2
Reverse Single Arm Pulldowns: 70x8x5

EZ Curls: 145x8x2, 135x8x3
Standing DB Curls: 40x8, 50x8x4
Wide Grip Cable Curls: 156x8x4, 144x8

+ stretching

Comments: Good arm workout. Went lighter on Overhead DB’s to emphasis a really deep stretch in the rom. Did standing db curls for the first time in months – no pain. Superset tris with bis – 90s between oh db/ez curls supersets, 60s between rope pd/db curls supersets, and no rest between the last supersets. Tris were so pumped that I have rug burns on them from chafing against my wife beater while doing curls.

Younglifter16

11-09-2005, 01:44 PM

sick weights

spytech

11-09-2005, 05:33 PM

Thanks :)

waitlifter82

11-09-2005, 05:39 PM

Tris were so pumped that I have rug burns on them from chafing against my wife

This is how I read it for a second:eek:

spytech

11-09-2005, 06:16 PM

This is how I read it for a second:eek:
haha, we all know where your mind has been the last few days...

sword chucks

11-09-2005, 06:19 PM

good workout, be careful of chafing on your wife beater tho

young_squatter

11-09-2005, 06:27 PM

Awesome workout spy, looking good.

spytech

11-09-2005, 06:44 PM

Thanks guys :)

Yeah, my wide grip curls were getting painful, chafing every rep.

spytech

11-10-2005, 12:15 PM

11/10: Shoulders

Seated DB Press: 110x3x2, 110x6, 90x3x2, 90x6

Side Laterals: 80x8, 60x8x4
Lying Side Laterals: 40x8x5
Seated Rear Laterals: 80x8x2, 60x8x3

+ stretching

Comments: Fast workout. Shoulders felt fatigued today so I took it a little easier on them. 60s rest between side lateral and db press sets. 30s rest between lying and rear lateral sets.

blackenedskies

11-10-2005, 01:40 PM

douche.

GOD youre amazing.

80's? nice.

my collective decision is listed above^^^^

:D

KS

mivi320

11-10-2005, 01:54 PM

Lookin' solid, Spy!

Those weights are unreal. :eek:

lamb2k

11-10-2005, 07:56 PM

Yo Spytech::I've got an idea thatt will make us Millions!!!!!
It Invloves your reproductive cells::the military...and uhhh yo PM me for teh rest of the details
::Nice workout by the way

young_squatter

11-10-2005, 08:30 PM

Solid Workout spy, keep the PR coming.

spytech

11-11-2005, 06:12 AM

douche.

GOD youre amazing.

80's? nice.

Thanks KS, you girl.

Lookin' solid, Spy!

Those weights are unreal. :eek:
Thanks miv :)

Yo Spytech::I've got an idea thatt will make us Millions!!!!!
It Invloves your reproductive cells::the military...and uhhh yo PM me for teh rest of the details
::Nice workout by the way
haha, you better keep quiet on that, you don't need any mysterious agents showing up at your door. thanks!

Solid Workout spy, keep the PR coming.
Thanks Y, will do.

spytech

11-11-2005, 06:13 AM

11/11: Legs

ATG Squats: 340x3x3, 280x3x3

High Stance Leg Press: 1100x8x5
Lying Leg Curls: 137.5x8x3, 125x8x2

Leg Press Calf Press: 650x8x5
Seated Calf: 225x8x5

+ stretching and core

Comments: Exhausting. Nothing like waking up at 6am and hitting the legs heavy and hard after less than 4 hours of sleep. Ate over 6k cals yesterday, so I feel bloated as hell on top of that. Had a fantastic workout. Squats were strong, leg press just about killed me. Thought I was going to start throwing up after my last leg press set so I decided to finish hard with 15 straight sets by supersetting leg curls+calf press+seated calf, with no rest between supersets. 60s between leg press sets, 90s between squat sets. I sleep now.

TOTAL SETS THIS WEEK: 143

young_squatter

11-11-2005, 07:01 AM

Awesome workout, Especially at 6 am with only 4 hours of sleep. Great job.

sword chucks

11-11-2005, 07:31 AM

nice workout

eddied27

11-11-2005, 08:59 AM

"High Stance Leg Press: 1100x8x5"

Does that mean you're palcing your feet high on the plate of an angled leg press? Just wondering.

Thanks.

Ed

mivi320

11-11-2005, 09:01 AM

ATG Squats: 340x3x3

:eek:

Great workout ST.

Just curious, what's your cardio routine look like?

spytechs_wife

11-11-2005, 09:51 AM

:eek:

Great workout ST.

Just curious, what's your cardio routine look like?

nathans cardio consists of walking to the refrigerator from his computer, and back.

spytech

11-11-2005, 10:43 AM

Thanks guys :)

"High Stance Leg Press: 1100x8x5"

Does that mean you're palcing your feet high on the plate of an angled leg press? Just wondering.
Yes - I put my feet on top of the plate so my toes are off the edge.

:eek:

Great workout ST.

Just curious, what's your cardio routine look like?
Thanks M - cardio? What clare said ;) I may do cardio whenever I cut next, like walk to the fridge briskly.

blackenedskies

11-11-2005, 01:11 PM

bah, what a weakling ;)

i am no girl!!!!!

i dont have any..... "tracts of land"

*giggle*

KS

waitlifter82

11-11-2005, 01:16 PM

Exhausting. Nothing like waking up at 6am and hitting the legs heavy and hard after less than 4 hours of sleep
I thought one of the perks of owning your own company is that you can work whenever you want..... what gives??

:eek:

Great workout ST.

Just curious, what's your cardio routine look like?

What do you think this is?:confused: ;)

ATG Squats: 340x3x3, 280x3x3

High Stance Leg Press: 1100x8x5
Lying Leg Curls: 137.5x8x3, 125x8x2

Leg Press Calf Press: 650x8x5
Seated Calf: 225x8x5

+ stretching and core

Comments
60s between leg press sets, 90s between squat sets. I sleep now.

spytech

11-11-2005, 08:48 PM

I thought one of the perks of owning your own company is that you can work whenever you want..... what gives??

What do you think this is?:confused: ;)
lol - nothing work related. A highschool choir performed a concert at our church last night. Clare organized a big dinner for them all, etc, and they needed housing. We had four of them stay with us last night -and we had to bring them back to church at 6am. So, while we were up we just got our workouts done with :)

And yeah - doing 5 sets of 8 with 1100 on leg press with only 60s rest makes me feel just like how I used to feel after sprinting 400m dashes in HS. I am very short winded by nature, and these workouts really get me sucking wind, but my stamina has improved by 100% over the last 5 weeks. Screw cardio, this is better :D

chuckles_345

11-12-2005, 11:30 AM

nathans cardio consists of walking to the refrigerator from his computer, and back.

That's the best kind of cardio. Its what I do

Chuckles

blackenedskies

11-12-2005, 11:50 AM

And yeah - doing 5 sets of 8 with 1100 on leg press with only 60s rest makes me feel just like how I used to feel after sprinting 400m dashes in HS. I am very short winded by nature, and these workouts really get me sucking wind, but my stamina has improved by 100% over the last 5 weeks. Screw cardio, this is better :D

does it really? i prefer longer rest periods....

maybe on my size program ill give it a test run.

:D

KS

spytech

11-12-2005, 07:59 PM

does it really? i prefer longer rest periods....

maybe on my size program ill give it a test run.

Well think about it - what is going to work your heart harder:
Doing 5 sets of 8 with 1200lbs with 3 minute rests...or doing 5 sets of 8 with 1100 with 1min rests ;) Shorter rest periods are obviously better for your stamina and endurance, and your heart. I don't really get winded doing really heavy heavy sets (say a leg press set of 4 with 1400), but these short rest workouts really get my heart slamming.

waitlifter82

11-12-2005, 08:13 PM

Well think about it - what is going to work your heart harder:
Doing 5 sets of 8 with 1200lbs with 3 minute rests...or doing 5 sets of 8 with 1100 with 1min rests ;) Shorter rest periods are obviously better for your stamina and endurance, and your heart. I don't really get winded doing really heavy heavy sets (say a leg press set of 4 with 1400), but these short rest workouts really get my heart slamming.
you ever do a (heavy) 20 rep squat? heart=:eek:

spytech

11-13-2005, 11:23 AM

you ever do a (heavy) 20 rep squat? heart=:eek:
Yes, and that caused that pinch nerve I had that really bothered me during my last 3-4 weeks of DC training (remember, when I said I'd get that 'kick to the head' feeling during heavy sets). I believe low-rest intervals really kick ass, both for growth and endurance, but I never saw any rhyme or reason to death sets of squats, other than something you brag about in your journal, lol. There are more efficient and safer ways to induce better hypertrophy and endurance.

JAGERBOY

11-13-2005, 11:27 AM

Spy, when "bulking" what does your macronutrient break down look like? I usually go the 40/40/20 route.

spytech

11-13-2005, 11:30 AM

Spy, when "bulking" what does your macronutrient break down look like? I usually go the 40/40/20 route.
40/40/20 gives me too much protein - I usually tak in around 46/34/20 (carbs/protein/fat)

JAGERBOY

11-13-2005, 11:32 AM

40/40/20 gives me too much protein - I usually tak in around 46/34/20 (carbs/protein/fat)
Not saying you are wrong, and thats why I asked...but what is your logic behind more carbs than protien? I was thinking of trying that out this time.

spytech

11-13-2005, 05:18 PM

Not saying you are wrong, and thats why I asked...but what is your logic behind more carbs than protien? I was thinking of trying that out this time.
Well, when I start regularily taking in over 400g protein I start to add on fat faster than I normally do otherwise - so I try to keep protein under 400g and fill out the rest of my intake with carbs. Plus, when I eat more carbs I feel better overall. On a 40/40 this summer I started getting depressesd, sick of doing things, etc - once I added more carbs in and dropped protein that changed.

RocD

11-13-2005, 05:44 PM

Well, when I start regularily taking in over 400g protein I start to add on fat faster than I normally do otherwise - so I try to keep protein under 400g and fill out the rest of my intake with carbs. Plus, when I eat more carbs I feel better overall. On a 40/40 this summer I started getting depressesd, sick of doing things, etc - once I added more carbs in and dropped protein that changed.

Why do you think this is? The fat that is coming along with the protein you're eating?

spytech

11-13-2005, 06:01 PM

Why do you think this is? The fat that is coming along with the protein you're eating?
No, it is just a characteristic of protein. When you consume more protein than your body can really utilize it starts converting to fat.

Proteins are handled in the following manner:

proteins -> peptides -> amino acids -> amino acids are absorbed and enter your blood stream -> some amino acids build the body's protein stores

Excess amino acids are converted to fats and sugars and follow the paths described above.

I've read some articles that state that while excess proteins are converted to sugars/fats, your body will not store them. In my case I am pretty sure the excess protein was leading to fat gains, as nothing else in my diet was really different. When I switched to more carbs, less protein, same amt of fats, my excess fat gains stopped.

spytech

11-14-2005, 01:51 PM

11/14: Chest

Incline DB: 130x4, 110x3x3

Incline Cable Flyes: 110x6x2, 100x6x3, 90x6
Flat Cable Flyes: 100x6, 90x6x2, 80x6x3
Upwards Cable Crossovers: 100x5, 80x6x5
Cable Crossovers: 120x6x2, 100x6x4
Flat DB Flyes: 80x6, 60x6
Pec Flye Machine: 150x6x4

+ stretching and core

Comments: Great workout. 60s rest between everything. Strength was great today. Shoulder started acting up on my first set of flat db flyes, so I did a lighter set then went to the pec flye machine.

blackenedskies

11-14-2005, 02:18 PM

i dispise you. you hold 50 lbs less in EACH hand on incline than i do for both hands on flat bench. :P

young_squatter

11-14-2005, 02:49 PM

blackenedskies

11-14-2005, 02:59 PM

im assuming that by now, his chest is something like a 24C cup. ;) at LEAST

muahahaha. spytech has muscle boobs ;)

KS

spytech

11-14-2005, 04:03 PM

Thanks YS - yeah, the pump I get from this workout is huge, to the point where I cannot flex my pecs. I try, but nothing happens, visually - just too pumped.

KS - if I was a 24C that would mean I have a 24" chest. If you meant to say I have a big rack, the correct terminology would be 48C or 48D.

scott_donald

11-14-2005, 04:23 PM

sweet as there spy...

cant beat pr after pr...

waitlifter82

11-14-2005, 04:38 PM

KS - if I was a 24C that would mean I have a 24" chest. If you meant to say I have a big rack, the correct terminology would be 48C or 48D.

I wonder why KS doesn't know much about bra sizes... :confused: :eek:

spytech

11-14-2005, 04:47 PM

sweet as there spy...

cant beat pr after pr...
Thanks scottie :)

I wonder why KS doesn't know much about bra sizes... :confused: :eek:
haha!

mivi320

11-14-2005, 06:37 PM

I wonder why KS doesn't know much about bra sizes... :confused: :eek:

LOL :D

Sick workout ST.

spytech

11-14-2005, 07:23 PM

Thanks M :)

I am thinking of dropping upwards crossovers (just don't seem to be doing much for me anymore) and adding in some ATrainer flyes (yes, more flyes!) now that my forearm lets me do supinated grip movements without pain.

mivi320

11-14-2005, 07:32 PM

I am thinking of dropping upwards crossovers (just don't seem to be doing much for me anymore) and adding in some ATrainer flyes (yes, more flyes!) now that my forearm lets me do supinated grip movements without pain.

Awesome man!

They sure did kill my pecs in today's workout. I never knew how beneficial flyes were :D

spytech

11-15-2005, 04:58 PM

11/15: Back

Deadlifts: 495x4, 405x3x3

Seated Lat Row Machine: 175x6, 200x6, 215x6, 225x6, 235x6, 247x6
Seated Row: 322x6x3, 312x6x3
CG Pulldown: 312x6, 288x6, 276x6x2, 264x6x2
DB Rows: 140x6, 150x6x5
Shrugs: 535x6x3, 525x6, 515x6x2

+ basic yoga class (45min)

Comments: Solid workout. Deads were a breeze – could have gotten more reps with 495 for sure. Tried the seated lat row machine today instead of doing hammer chins – really nice machine , but its stack only goes to 200, so I had to pile on some dumbbells. Everything else went well. 60s between most things, 90s between seated row/pulldowns since the gym was busy and I was working in with some other people. Yoga was great – got to stretch out my back thoroughly and really relax.

waitlifter82

11-15-2005, 05:07 PM

Summary of Waitlifter's Day:

Goes to Class - Very apprehensive about deadlifting
Gym Time - Hit new PR on deads, hell yea!!!!
High as a kite for ~5 hours
Clicks on Spytech Journal - Returns to Earth:(

blackenedskies

11-15-2005, 06:39 PM

jeezus spytech. not even a PR and its awesome.

i see you on the other side of 520 lbs. except that will take me 2 years.

no. 1 year. im young ;)

KS

spytech

11-15-2005, 07:23 PM

WL - stop whining. You have permission to whine when I pull 550 in 2 weeks.

KS - thanks :)

daveske

11-15-2005, 07:35 PM

jeebus..
Ur lifts are so high!

How long do ur workouts usually take? Even though u take 1 min rest in between looks like ur doing a lot of sets.

spytech

11-15-2005, 08:26 PM

jeebus..
Ur lifts are so high!

How long do ur workouts usually take? Even though u take 1 min rest in between looks like ur doing a lot of sets.
Thanks D. Today's workout was about 75 minutes once I finished warmups.

spytech

11-16-2005, 10:10 AM

11/16: Arms

Overhead DB Extension: 120x6x6
Single Arm Rope Pushdown: 60x6x3, 65x6, 70x6, 77x6
Reverse Single Arm Pulldowns: 80x6x6

EZ Curls: 150x6x2, 145x6, 135x6x2, 130x6
Standing DB Curls: 55x6x2, 50x6x2, 45x6x2
Incline DB Curls: 40x6x6

+ stretching

Comments: Brutal arm workout. 90s between overhead db/ez curls supersets. No rest between pushdowns/db curls and pulldowns/incline curls supersets (12 straight sets each). Tendonitis was pretty painful today, so I went a little lighter on db curl movements. I am going to skip tomorrow’s shoulder workout – my delts are just too tired from chest and back this week.

young_squatter

11-16-2005, 11:39 AM

Nice workout spy, I can do the same weight with pushdowns though, but I use two hands, LOL. Keep it up.

scott_donald

11-16-2005, 01:32 PM

great work there...

hmmm how much u hammer curling now...

spytech

11-16-2005, 01:42 PM

Nice workout spy, I can do the same weight with pushdowns though, but I use two hands, LOL. Keep it up.
haha - I tried something different today with the one armed pushdowns. I held onto the cable right above where you would clip the handle and did not use a handle attachment. It kind of gives you a hammer grip like if you were using the rope, but you get a tighter grip. Pulled down to my thigh and turned my thumb down towards the floor after every rep - really worked the tris well.

great work there...

hmmm how much u hammer curling now...
Thanks scottie - not sure. The best I did was 130x4, but my forearm started acting up too much to really do them without any pain. Will start doing them again soon probably.

CPT4U

11-16-2005, 03:28 PM

hey spy

i see youve still been goin hard at it. i havent been on for awhile. well keep up the good work and maybe someday on my way to winona i can catch you training some day.

spytech

11-16-2005, 03:41 PM

hey spy

i see youve still been goin hard at it. i havent been on for awhile. well keep up the good work and maybe someday on my way to winona i can catch you training some day.
Thanks for stopping by :) If you are ever passing through RW let us know.

blackenedskies

11-16-2005, 03:45 PM

nice arms work. nice ezbars.

KS

CPT4U

11-16-2005, 04:00 PM

Thanks for stopping by :) If you are ever passing through RW let us know.

alright can do..would be nice to see how you workout intensity wise...also to meet new friends who workout..i see that you were having forearm pain have you tried to use a tendinitis wrap around your forearm?

spytech

11-16-2005, 04:21 PM

nice arms work. nice ezbars.

KS
Thanks KS :)

alright can do..would be nice to see how you workout intensity wise...also to meet new friends who workout..i see that you were having forearm pain have you tried to use a tendinitis wrap around your forearm?
I have thought about wrapping it, but the tendonitis is something that comes and goes for me at least twice a year. This time it is flaring up because I am starting to do heavy curls again - I could not do alot of heavy curling movements for the last few months because of a torn tendon in my left forearm. It will get better as I work through it - usually takes a few weeks.

Celticfan -

11-16-2005, 06:42 PM

good work there. some interesting and fun movements.

spytech

11-16-2005, 07:48 PM

good work there. some interesting and fun movements.
Thanks CF :)

spytech

11-17-2005, 08:04 PM

11/17: Nothing
Would have been shoulder day, but as I mentioned yesterday I took today off to let them rest. Will be doing my next session Saturday AM after yoga - Leg Day. 2 days of rest will have me feeling really good by then.

Hit 218 on the scale, closing in on 220.

blackenedskies

11-18-2005, 04:57 AM

:D, hooray for 220 :D.

KS

spytech

11-19-2005, 08:15 AM

11/19: Legs
ATG Squats: 360x2, 300x3x3

High Stance Leg Press: 1190x6x3, 1170x6, 1150x6x2
Lying Leg Curls: 150x6x4, 137.5x6x2

Leg Press Calf Press: 650x6x6
Seated Calf: 225x6x6

+ yoga (45min)

Comments: Tons of focus, and tons of intensity today. Great workout. Squats were a piece of cake. Leg presses were fun as always. Ran out of gas after leg curls, but ground out the last 12 sets of calf work pretty handily. Quick workout – about 50 minutes. 60s rest between everything.

BTW, Isopure whey isolate is the best tasting protein I have ever used. So far Vanilla, Chocolate PB Swirl, and Strawberries and Cream all kick ass.

TOTAL SETS THIS WEEK: 134

JAGERBOY

11-19-2005, 08:19 AM

How many days a week do you train ?

spytech

11-19-2005, 08:20 AM

5 days/wk during this phase.

waitlifter82

11-19-2005, 08:37 AM

BTW, Isopure whey isolate is the best tasting protein I have ever used. So far Vanilla, Chocolate PB Swirl, and Strawberries and Cream all kick ass.

TOTAL SETS THIS WEEK: 134
what other proteins have you tried besides this and Champion?

JAGERBOY

11-19-2005, 08:40 AM

I started your diet Spytech. Im doing 38% Pro, 44% Carbs 18% Fat.

waitlifter82

11-19-2005, 08:49 AM

I started your diet Spytech. Im doing 38% Pro, 44% Carbs 18% Fat.

You forgot the Arby's:)

I guess I'm doing 'your diet' as well as far as percentages go (more like 40/40/20 on cardio/rest days). No way in hell I can/want to eat as much as you, though

spytech

11-19-2005, 08:54 AM

what other proteins have you tried besides this and Champion?
So far I think the list is something like
Champion
Isopure
ON Whey
ON Complete Protein Diet
Muscletech (haha)
Syntrax Matrix
Syntrax Nectar
MHP Probolics-SR
Scivation's Whey Isolate

The best by far is Isopure. The quality is awesome, it mixes incredibly well with milk - no grit at all. Taste is incredible. Behind Isopure would be Champion, then Probolics-SR. All the otheres tasted like **** to me. Isopure is pretty spendy, but GNC here is having a great sale on 20pack variety cases (they expire next spring) for 12$ (normally 50$) - so I picked up a bunch. Each pack is 300cal, 25carbs, 50protein. Info at http://www.bodybuilding.com/store/nb/isopure.html

I started your diet Spytech. Im doing 38% Pro, 44% Carbs 18% Fat.
Cool, let me know if it works for you :)

You forgot the Arby's:)

I guess I'm doing 'your diet' as well as far as percentages go (more like 40/40/20 on cardio/rest days). No way in hell I can/want to eat as much as you, though
Have not had any Arby's in about 2 weeks. I go in spurts. My rest days go pretty close to 40/40/20 - probably more like 35/45/20.

blackenedskies

11-19-2005, 10:13 AM

cool. isopure is so expensive. i get body fortress at walmart or sams club :D

(30 servings for 11 bucks.) 0.o :D:D:D:D

KS

JAGERBOY

11-19-2005, 10:33 AM

You forgot the Arby's:)

I guess I'm doing 'your diet' as well as far as percentages go (more like 40/40/20 on cardio/rest days). No way in hell I can/want to eat as much as you, though
Do you take in 40/40/20 @ maintenance on off days? I usually just try to eat healthy, keep protien high, eat every 2-3 hours but dont worry too much about the exact breakdowns durning the weekend.

waitlifter82

11-19-2005, 10:56 AM

So far I think the list is something like
Champion
Isopure
ON Whey
ON Complete Protein Diet
Muscletech (haha)
Syntrax Matrix
Syntrax Nectar
MHP Probolics-SR
Scivation's Whey Isolate

The best by far is Isopure. The quality is awesome, it mixes incredibly well with milk - no grit at all. Taste is incredible. Behind Isopure would be Champion, then Probolics-SR. All the otheres tasted like **** to me. Isopure is pretty spendy, but GNC here is having a great sale on 20pack variety cases (they expire next spring) for 12$ (normally 50$) - so I picked up a bunch. Each pack is 300cal, 25carbs, 50protein. Info at http://www.bodybuilding.com/store/nb/isopure.html

eh, not crazy bout the maltodexterin.... maybe post workout. Personally, I love Scivation's Substance in oatmeal, and Syntrax Matrix Chocolate in milk. Also, fruit flavored whey (substance/nectar) is quite nice w/ gatorade, which I usually sip during a workout. I think I'm going to try some Champion based on your thoughts

Do you take in 40/40/20 @ maintenance on off days? I usually just try to eat healthy, keep protien high, eat every 2-3 hours but dont worry too much about the exact breakdowns durning the weekend.
yea, pretty much I do the same thing, eating by hunger. And I always eat ~2800cals at a 40/40/20 split..... unless I go out drinking:D

spytech

11-19-2005, 12:36 PM

cool. isopure is so expensive. i get body fortress at walmart or sams club :D

(30 servings for 11 bucks.) 0.o :D:D:D:D

KS
Well you are paying for the quality with Isopure. Like I said though, 20 servings on sale for 12$, couldn't pass that up after I tried it once.

Do you take in 40/40/20 @ maintenance on off days? I usually just try to eat healthy, keep protien high, eat every 2-3 hours but dont worry too much about the exact breakdowns durning the weekend.

My rest days go pretty close to 40/40/20 - probably more like 35/45/20.

eh, not crazy bout the maltodexterin.... maybe post workout. Personally, I love Scivation's Substance in oatmeal, and Syntrax Matrix Chocolate in milk. Also, fruit flavored whey (substance/nectar) is quite nice w/ gatorade, which I usually sip during a workout. I think I'm going to try some Champion based on your thoughts

yea, pretty much I do the same thing, eating by hunger. And I always eat ~2800cals at a 40/40/20 split..... unless I go out drinking:D
Yeah I usually take Isopure just as a post-workout shake. I use Champion+oats+skim pre-workout, and champion+skim anytime else. Substance is what I tried from Scivation (couldn't think of the name before) - it was alright. I don't really dig the fruit flavored stuff, for unknown reasons. Champion is great because it is incredibly cheap (24$ for 5lbs at the bb.com store), mixes very well, and tastes really good. Chocolate PB Swirl from Isopure is just godly, though. I hear people saying how their ON Whey tastes like a Reeses PB cups when mixed with PB, but I know there is no way in hell it does, since ON tastes like ****ty chalk - this is the real deal. If your local GNC ever has some on sale, check it out.

blackenedskies

11-19-2005, 12:38 PM

BA DOO BA!!!!!!!!!!!!!!!!!!!!!!

you people and your "quality" hehe jk!

spytech, youve got some mizail.

KS

spytech

11-19-2005, 12:58 PM

BA DOO BA!!!!!!!!!!!!!!!!!!!!!!

you people and your "quality" hehe jk!

spytech, youve got some mizail.

KS
you've got an answer.

lamb2k

11-20-2005, 08:27 PM

spytech

11-20-2005, 09:16 PM

Hey Spy::I've noticed that you throw in your Arm workout almost immediately following your Chest/Back workouts as opposed to the end of the week. Have you noticed any advatages to this method?. I'm currently using that last workout split you suggested a few posts ago, and it seems to be working great..I love the isolation of the muscle groups but If you've noticed that slight tweak works better I'm willing to try it.
Hey L, thanks for posting.

I put arms in on Wednesday simply because that works best for me and my goals in this 5-day split.

I have two really big focuses during this 8week phase - and those are deadlifts and squats. I do back on Tuesday because I need time to rest from my leg day, which is Friday. I do legs on Friday because that gives me the most rest from Tuesday. That leaves me with 3 days to get chest, shoulders, and arms in. I want my delts refreshed from Monday's chest day (since they get used in my chest movements), so I give them the best rest by placing them on Thursday. That leaves me with arms on Wednesday to fill in the one empty spot :) This split works extremely well, and I almost always feel totally recovered from one workout to the next (regarding bodyparts). Hope that helps.

cobain67

11-20-2005, 11:55 PM

VPX Zero Carb all the way... Seriously, the stuff tastes awesome, especially the graham cracker flavor.. Just a little pricey though.. :(

Their Micellean kicks ass as well.. It's my #1 favorite casein protein hands down. My favorite night time shake is 1-2 scoops of Graham Cracker Micellean mixed with 1-2tbsp of Natural PB/Almond Butter + Stevia/Cinnamon combo... Damn good..

If you get a chance pick up a tub of some of this stuff and try it out! Sure it may be pricey, but a one-tub test evaluation couldn't hurt..

spytech

11-21-2005, 02:49 PM

11/21: Chest

Incline DB: 140x4, 120x3x3

Incline Cable Flyes: 110x6x2, 100x6, 70x6x4
Flat Cable Flyes: 100x6, 90x6, 80x6, 60x6x4
ATrainer Flat Flyes: 40x6x7
ATrainer Incline Flyes: 40x6x7
Cable Crossovers: 120x6, 100x6x6

+ stretching and core

Comments: Fast workout and felt great. 60s rest between incline db, crossovers, and the first 3 sets of flat and incline flyes. 30s rest between everything else. Jury is still out on the ATrainer flyes.

blackenedskies

11-21-2005, 03:02 PM

nice!!

good job. hey, get into my journal.... its in this section now. i told your wife to spank you with a sharp object if you dont.

KS

young_squatter

11-21-2005, 03:21 PM

Awesome workout, How well are those flys working for you with mass gains?

waitlifter82

11-21-2005, 03:26 PM

ummm... it's not so obvious the way you write it out, but you did 39 sets for chest!!!!!!! :eek: :eek: (of course you know this, but pointing out to others)

spytech

11-21-2005, 04:04 PM

nice!!
good job.
Thanks K :)

Awesome workout, How well are those flys working for you with mass gains?
Thanks Y - cable flyes are giving me better growth than anything I have ever done, I think.

ummm... it's not so obvious the way you write it out, but you did 39 sets for chest!!!!!!! :eek: :eek: (of course you know this, but pointing out to others)
haha. Yeah, 39 sets, not counting my warmups and stuff. Next week will be 44 sets :D. I will write all those out set for set to emphasize how many that is. lol.

CPT4U

11-21-2005, 05:14 PM

blackenedskies

11-21-2005, 06:08 PM

jeezus. you like to DESTROY the heck out of those muscles dont you? i s'pose. work em once a week? MURDER, KILL, MAIM, DESTROY THEM once a wekk seems more fitting.

thats awesome. :D

KS

scott_donald

11-21-2005, 06:24 PM

wow nice sesison and done quick...

hmm certainlya good pr day on bb.com...

sword chucks

11-21-2005, 06:33 PM

nice workouts spytech

you are gonna be a real strong hugger after all of these PRs on flyes

spytech

11-21-2005, 09:47 PM

hey spy

jw what Atrainer flyes were? also great w/o, anybody else and id called that overtraining. but you it isnt...been doing something similiar to your w.o for chest with all the flye work..keep up the good work
ATrainer just posted a good explanation of them in the exercise forum. Long story short, its a cable flye with your palms facing your face, and you trace the flye movement with your elbows, rather than hands.

jeezus. you like to DESTROY the heck out of those muscles dont you? i s'pose. work em once a week? MURDER, KILL, MAIM, DESTROY THEM once a wekk seems more fitting.

thats awesome. :D

hah, yeah something like that ;)

wow nice sesison and done quick...

hmm certainlya good pr day on bb.com...
Thanks scottie, good benching today for you :)

nice workouts spytech

you are gonna be a real strong hugger after all of these PRs on flyes
thanks sc. yeah, whole goal with my chest workout is to have a crushing hug, hah.

blackenedskies

11-21-2005, 09:51 PM

AAAAAAAAAAAAAAGHHH! SPYTECH!!! i just realised that we are both from MN.

cool! check your pm.

KS

spytech

11-22-2005, 02:21 PM

11/22: Back

Deadlifts: 405x3, 520x2, 430x3x3

CG Pulldown: 312x6, 300x6, 288x6, 240x6x4
Seated Row: 322x6x2, 300x6, 240x6x4
DB Rows: 150x6x3, 120x6x4
Seated Lat Row Machine: 225x6x3, 200x6x4
Shrugs: 535x6x3, 495x6x4

+ stretching

Comments: Nothing like 40 sets in about 80min to stimulate my back. 520 off the floor was hard as **** today. Not enough leg drive (trying to use my hips to break it off the floor). Going to need a lot of leg drive if I expect to even budge 550 next week. 550…that is going to be a battle. Everything else went smoothly. 60s rest between the first 3 sets of every exercise, 30s rest between the last 4.

scott_donald

11-22-2005, 02:31 PM

sweet volume...

oh well coming from me who is using least volume in ages...

sword chucks

11-22-2005, 02:40 PM

good workout spy tech
thats a heck of a lot of volume

mivi320

11-22-2005, 02:40 PM

Nice volume for back!

blackenedskies

11-22-2005, 02:55 PM

your an animal ST!!!!

KS

young_squatter

11-22-2005, 03:26 PM

Awesome workout, Strong dang deadlifts. Good luck with 550 next week.

spytech

11-22-2005, 03:52 PM

Thanks guys :)

550 next week....hah, that will be fun.

blackenedskies

11-22-2005, 04:01 PM

HEY

your suposed to be reading my journal right now. :D did SLDL for first time ever today.

KS

waitlifter82

11-22-2005, 04:40 PM

350 off the floor was hard as **** today. Not enough leg drive (trying to use my hips to break it off the floor)

520 wasn't that bad, and still had ~2 more reps in me on the last set

That's more like it:)

That is one brutal back workout

edit: Have you seen this? http://rapidshare.de/files/7324020/585x3_deadlift_165_11-5-05.MOV.html

spytech

11-22-2005, 04:48 PM

That's more like it:)

That is one brutal back workout
lol, I think you are confused WL :)

I am going to take it easier on arms and legs this week, excluding ATG squats, which I am still doing according to plan (380x2). I want to make sure my back and legs are fully prepared for the 550 attempt next week. If I get 550, it is going to be one of those 10 second pulls, haha. Today's efforts weren't made any easier when my strap slipped on my first rep and I had to totally reset for that 2nd rep instead of doing a touch and go. Still could have gotten one more rep if I really really wanted it.

spytech

11-23-2005, 01:01 PM

11/23: Arms

Overhead DB Extension: 120x6x3, 100x6x4
Single Arm Cable Pushdown: 84x6x5, 84x7x2
Reverse Pulldowns: 150x6x7

EZ Curls: 150x6, 145x6, 135x6, 115x6x4
Standing DB Curls: 55x6x3, 40x6x3, 50x6
DB Hammers: 80x6x4, 70x6, 55x6x2

+ stretching

Comments: Good workout. Took it a tad easier on curling motions today, finally easing back into db hammers – pain free. 60s rest between first 3 overhead db/ezcurl supersets, 30s rest between the last 4. Little or no rest between the pd/db curl and rev pd/db hammer supersets. Despite doing 42 sets, the session went quick.

young_squatter

11-23-2005, 01:03 PM

Awesome workout spy, looks super intense. Good job.

waitlifter82

11-23-2005, 01:04 PM

do you and your wife take turns on the computer posting your workout:D

pretty nice workout.... those hammers were probobly a joke for yea

spytech

11-23-2005, 01:29 PM

Awesome workout spy, looks super intense. Good job.
Thanks YS :)

do you and your wife take turns on the computer posting your workout:D

pretty nice workout.... those hammers were probobly a joke for yea
Hammers light, yeah.

Clare and I have our own computers.

Cabe777

11-23-2005, 03:00 PM

spytech

11-23-2005, 04:24 PM

Maybe I missed it in one of the 2798239827349739874 pages of this thread, :D but how do you warmup? Are you jumping straight into your heaviest excercises cold? I doubt it, but thought I'd ask

-DL
I just grab some light weights and work up to about 60% of what I plan on doing, doing sets of whatever I feel like until I am ready.

For squats and deadlifts I have a more formal warmup - ie: yesterday I warmed up with 135x10, 225x8, 315x8, 405x3, then went into the heavy set.

ComoComo3

11-23-2005, 04:41 PM

Good looking workouts man.

spytech

11-23-2005, 05:46 PM

Good looking workouts man.
Thanks CC :)

KING_OF_SQUAT

11-23-2005, 05:58 PM

yeayah!!!!!!!!

nice workouts buddy.

cool warmup scheme. :D

KS

spytech

11-23-2005, 08:31 PM

Thanks KS :)

cobain67

11-23-2005, 10:34 PM

Thanks CC :)

Haha.. CC = Cottage Cheese IMO ;)

sword chucks

11-24-2005, 06:57 AM

nice volume spytech, looks hard

spytech

11-24-2005, 07:32 AM

11/24: Shoulders

BB Military Press: 135x6, 185x6x6
Side Laterals: 50x6x4
Lying Side Laterals: 30x6x4
Seated Rear Laterals: 50x6x4
Strict, Elbows Locked Side Laterals: 25x6, 30x6, 35x6, 40x6

+ stretching

Comments: Good 20min session. Nice and light on the shoulders. Did bb militaries for the first time in a long, long time – no forearm pain. Happy Thanksgiving everyone. I heard the average American consumes 7k calories today – so 10k calories here I come :D

chuckles_345

11-24-2005, 08:12 AM

do you and your wife take turns on the computer posting your workout:D

pretty nice workout.... those hammers were probobly a joke for yea

They both have computers.....in 2 dif rooms even prob cause spytech's office is like his sanctuary. Anyways all jokes aside some killer workouts lately spy. Tomorrow I'll be up there around 4 or 5 I think. I have to go in around 12:30-1 and learn how to do a few things for my internship at a pharmacy over j term but I'm going after that which should be like 4 or 5 I'd guess. Saturday and sunday I'll be there around noon. Hopefully I catch ya one of the days at least.

Chuckles

young_squatter

11-24-2005, 08:37 AM

Thats a lot of work in 20 minutes, nice workout. Happy Thanksgiving.

spytech

11-24-2005, 09:15 AM

They both have computers.....in 2 dif rooms even prob cause spytech's office is like his sanctuary. Anyways all jokes aside some killer workouts lately spy. Tomorrow I'll be up there around 4 or 5 I think. I have to go in around 12:30-1 and learn how to do a few things for my internship at a pharmacy over j term but I'm going after that which should be like 4 or 5 I'd guess. Saturday and sunday I'll be there around noon. Hopefully I catch ya one of the days at least.

Chuckles

Sounds good - We will try to catch you on Saturday afternoon. I will be there for a light high volume leg day with some heavy ATG squats.

Thats a lot of work in 20 minutes, nice workout. Happy Thanksgiving.
Thanks YS :)

sword chucks

11-24-2005, 09:44 AM

11/24: Shoulders

BB Military Press: 135x6, 185x6x6

.....

Strict, Elbows Locked Side Laterals: 25x6, 30x6, 35x6, 40x6

these 2 things are amazing to me... like you just toy with those weights... i mean the other stuff is regular but this is some crazy stuff

Gaz[]v[]atrix

11-24-2005, 10:00 AM

Great workouts Spy, impressive PR's... Looks like your program works real good, I may have to give it a go in the future...

waitlifter82

11-24-2005, 10:27 AM

I heard the average American consumes 7k calories today – so 10k calories here I come :D

Oh, please record that on your fitday journal:)

And I envy you chuckles, being able to workout w/ this guy.... well, actually that wouldn't be so great, as I would get nothing done. I would just stare in disbelief at that beast:eek: (<-me)

chuckles_345

11-24-2005, 05:13 PM

Oh, please record that on your fitday journal:)

And I envy you chuckles, being able to workout w/ this guy.... well, actually that wouldn't be so great, as I would get nothing done. I would just stare in disbelief at that beast:eek: (<-me)

Yea I do consider myself lucky. I do think I feed of him in the gym. But I also think it helps him having me around. Don't want some younger guy catching him....although that would take me a while.

Chuckles

mivi320

11-24-2005, 05:27 PM

Great shoulder workout.

Happy Thanksgiving too, ST. I wanna see that 10,000 calorie cheat day in your fitday journal :D

Enjoy it bro! :)

spytech

11-24-2005, 07:50 PM

these 2 things are amazing to me... like you just toy with those weights... i mean the other stuff is regular but this is some crazy stuff
lol, thanks SC. Those locked-arm side laterals felt really good on the delts. They are hard on the forearms, so I am going to consider strapping in when I do them next - so I barely have to hang on to them at all.

v[]atrix']Great workouts Spy, impressive PR's... Looks like your program works real good, I may have to give it a go in the future...
Thanks G. Yeah, this routine has been really doing well. Both phases have helped strength alot, and this second phase has really helped my cardio and capacity for intensity. Oh yeah, Ive put on some muscle with it, too :)

Oh, please record that on your fitday journal:)

And I envy you chuckles, being able to workout w/ this guy.... well, actually that wouldn't be so great, as I would get nothing done. I would just stare in disbelief at that beast:eek: (<-me)
haha, that would be a royal headache to fitday. too much stuff.

I am nothing special to work out with. I sweat alot, move some heavy weights, make loud noises sometimes, and occasionally stalk around. Clare says she laughs at me when I do that. I only do it for squats and deadlifts, though :D

spytech

11-24-2005, 07:51 PM

Yea I do consider myself lucky. I do think I feed of him in the gym. But I also think it helps him having me around. Don't want some younger guy catching him....although that would take me a while.
Yeah, I would be lying if I said I didn't feed off others. I do. I feed off the highschoolers doing bench presses, the guy squatting in the smith machine, and I feed off the 60 year old woman on the stairmaster in the corner. Not that I want the attention, I just cannot let myself fail or slack with others present. I know there are others that are stronger than myself, maybe not here at this gym, but -out there-. As long as I continually beat myself and keep pushing harder and harder, that is all that matters to me.

Great shoulder workout.
Happy Thanksgiving too, ST. I wanna see that 10,000 calorie cheat day in your fitday journal :D

Enjoy it bro! :)
Thanks miv. And please refrain from using the "c-word" in my journal. I strongly dislike, no hate, that word ;) Cheating is non-existant when gaining mass. The correct term is REFEED. Today is Thanksgiving, and it is a REFEED day.

Estimation of food consumed today at dinner (besides what I did log in my fitday from this AM):
16oz of turkey
3-4c of stuffing
2-3c of mashed potatoes and gravy
2c of squash
2-3c of green bean casserole
1/2c corn
1c glazed carrots
big slice of bread and butter
1slice pumpkin pie with ice cream and whip cream
1slice pecan pie
2c milk
chocolate chip/pecan cookies
york peppermint patties
protein shake
1c crab meat

still have some more eating to do...

young_squatter

11-24-2005, 07:54 PM

NICE NICE NICE, All that sounds so good. I didnt have a refeed today, im waiting for christmas to go all out.

But looking at that made me hungry.

EAT UP.

sword chucks

11-24-2005, 08:11 PM

I didnt have any candied yams today so didn't feel like wasting a cheat meal

spytechs_wife

11-24-2005, 08:27 PM

1slice pumpkin pie with ice cream and whip cream

that was more like a giant plate of whipped cream with a slice of pie on the side lol

the good thing about thanksgiving is that a lot of the food can be pretty good for you. lots of veggies and good turkey meat. its the pies that get you though LOL!

spytech

11-24-2005, 08:39 PM

that was more like a giant plate of whipped cream with a slice of pie on the side lol

the good thing about thanksgiving is that a lot of the food can be pretty good for you. lots of veggies and good turkey meat. its the pies that get you though LOL!
right on :)

and yeah, i love cool whip.

mivi320

11-25-2005, 06:30 AM

Very nice refeed spy :D

hepennypacker52

11-25-2005, 07:31 AM

I wonder how many cals I consumed...I had a big meal from like 12-2 and again from like 5-6 which included lots of

-turkey
-potatoes
-stuffing
-rolls
-milk
-apple cider
-pie
-mints

Prolly about the average, 7k. I had more throughout the day (protein shakes pre/post workout in morning, more pie at night, etc).

cobain67

11-25-2005, 10:42 AM

I didn't get much at all on Thanksgiving. I visited my Aunt after work and had:

-~4oz. flank steak
-~6oz. turkey
-mini Coke Zero

I ate about 1700 cals in 6 meals yesterday. Just too stressed to have an appetite. I got about 45g carbs total too :eek:. lol, I just hope my workout doesn't suffer too much.

sword chucks

11-25-2005, 11:52 AM

damn pennypacker, I wish I could actually sit and think "I better eat all I can! I need to gain weight" lol. That's the best feeling. I had to tell myself to limit it :( or i will gain weight to fast :(

spytech

11-26-2005, 08:25 AM

11/26: Legs

ATG Squats: 380x2, 320x3x3

High Stance Leg Press: 830x6x7
Lying Leg Curls: 100x6x7

Leg Press Calf Press: 560x6x3, 470x6x4
Seated Calf: 225x6x3, 180x6x4

+ yoga (45min)

Comments: Good leg workout. Squats were heavy, but the weights moved fast. Went lighter on the presses and curls today. Had to go lighter on calves because I got a nasty cramp in my left calf – worked through it; seems to be OK now. Supersetted leg presses/leg curls, and calf movements with no rest in between. Fast session.

TOTAL SETS THIS WEEK: 176

KING_OF_SQUAT

11-26-2005, 09:19 AM

nice one!

380 ATG!!!! :eek:

KS

spytech

11-26-2005, 09:33 AM

nice one!

380 ATG!!!! :eek:

KS
Thanks K :)

Yeah, 380. Went up nice and smooth - probably had 2 more reps in me. Going to try 400 next week.

KING_OF_SQUAT

11-26-2005, 09:34 AM

i have to hunt you done and kill you before you get to the gym next week. look for a guy with an extremely large batch of fried chicken, im going to chase you with it!!!!

MUAhahahahAHAha.

KS

spytech

11-26-2005, 10:07 AM

i have to hunt you done and kill you before you get to the gym next week. look for a guy with an extremely large batch of fried chicken, im going to chase you with it!!!!

MUAhahahahAHAha.

KS
fried chicken is good, but you wanted to get me, it would have to be chocolate.

sword chucks

11-26-2005, 10:10 AM

good atg squat :p

do 405lbs next time

btw i remember when u used to do those box squats, are u ever gonna do those again

Enigmanupe

11-26-2005, 10:17 AM

Just wanted to say thank you for turning me on to the FitDay site.

young_squatter

11-26-2005, 10:19 AM

AWESOME ATG SQUATS AND WORKOUT, very nice spy. Your amazing.
Keep up the awesome work.

cobain67

11-26-2005, 01:58 PM

fried chicken is good, but you wanted to get me, it would have to be chocolate.

Nah, you'd need Arby's :D

spytech

11-26-2005, 03:58 PM

good atg squat :p

do 405lbs next time

btw i remember when u used to do those box squats, are u ever gonna do those again
400. 20lbs is a big jump, and my previous best is 395, so 400 is good. If I get 400x2 and have energy, maybe Ill try 405.

I will most likely be doing box squats coming up - I am going to do a WSB training routine for a little while to let my body heal up from the 16+ brutal weeks of SHSHT. These box squats though, will most likely be ATG or slightly above that.

Just wanted to say thank you for turning me on to the FitDay site.
no prob, it is a good tool.

AWESOME ATG SQUATS AND WORKOUT, very nice spy. Your amazing.
Keep up the awesome work.
Thanks YS, will do :)

Nah, you'd need Arby's :D
Actually, I have not had Arby's for a few weeks now :)

Heisman2

11-26-2005, 07:56 PM

spytech

11-26-2005, 08:17 PM

Wow, my ATG squat is actually possibly close to yours. You kill me in everything else, though. :)

If you aren't following a set system, you might want to do 380 for 2 or 3 before moving up to make sure you are used to the weight that heavy, although you obviously know what to do to progress.
Yes, I am following a set system I put together. I've done 395 in the past, and I've done 525 to parallel, so being able to handle the weight isn't an issue - its just a matter of getting it off the bottom.

waitlifter82

11-26-2005, 08:20 PM

Yes, I am following a set system I put together. I've done 395 in the past, and I've done 525 to parallel, so being able to handle the weight isn't an issue - its just a matter of getting it off the bottom.
Really, you're following a set system? Always thought you just made up your workouts when you got to the gym:confused: "I feel like doing 42 sets for chest"

Heisman2

11-26-2005, 08:23 PM

Well, if you can do 525 to parallel there goes my dreams of being close to you.

How deep is your ATG squat and how fast do you go down? Also, how much narrower is the stance when you go ATG then when you go to parallel?

waitlifter82

11-26-2005, 08:25 PM

Well, if you can do 525 to parallel there goes my dreams of being close to you.

Ben, you have a long time till you are as strong as this:
http://forum.bodybuilding.com/attachment.php?attachmentid=190920&d=1112508608 ;)

Of course, there is that person Jon Gordon...

spytech

11-26-2005, 08:29 PM

Really, you're following a set system? Always thought you just made up your workouts when you got to the gym:confused: "I feel like doing 42 sets for chest"
lol ass.

Well, if you can do 525 to parallel there goes my dreams of being close to you.

How deep is your ATG squat and how fast do you go down? Also, how much narrower is the stance when you go ATG then when you go to parallel?
My ATG squat...I go down until my calf touches my hamstring - speed depends on the weight. When I'm going lighter I pretty much pull the weight down with me rather than letting it lower me down. On heavy sets it is a very smooth, controlled tempo, about a second down, then up as hard as possible. Stance in ATG is slightly wider than shoulder width, toes pointed out a bit. When I did 525 parallel I was using a wide powerlifting stance (over double shoulder width), so the change in stance is very dramatic. It has taken alot of getting used to...

Ben, you have a long time till you are as strong as this:
http://forum.bodybuilding.com/attachment.php?attachmentid=190920&d=1112508608 ;)

Of course, there is that person Jon Gordon...
You must love that picture. I prefer the attached one.

Jon is a FREAK. Him and his 6" ROM on deads. I want to try pulling sumo from seeing his vids.

waitlifter82

11-26-2005, 08:47 PM

You must love that picture. I prefer the attached one.

Jon is a FREAK. Him and his 6" ROM on deads. I want to try pulling sumo from seeing his vids.

eh, MM always looks good for anyone. Can hide the gut w/ your arms. Front double bi is the least forgiving (IMO). But yea, that's an awesome pic.... traps are hooyge

and I too want to practice sumos... probobly will in ~5 weeks

spytech

11-26-2005, 08:54 PM

eh, MM always looks good for anyone. Can hide the gut w/ your arms. Front double bi is the least forgiving (IMO). But yea, that's an awesome pic.... traps are hooyge

and I too want to practice sumos... probobly will in ~5 weeks
Yeah, I am going to start playing with them in a few weeks. I have only done a single rep in sumo stance, and that was when my conventional dl max was 425, and I did 405. Form was retarded most likely, as I just did the wide stance not even knowing what sumo was at the time.

Agreed about the front bi - I really hate that pose. Always looks fantastic in the mirror, but never hit it right on camera. I have no gut to hide....yet, hah.

KING_OF_SQUAT

11-26-2005, 09:22 PM

:D youve become a monster ST. nice pics!!! :D

HEY. im telling you we should train sometime. that way we could add 2 more plates when you deadlift... haha :D

KS

KING_OF_SQUAT

11-26-2005, 09:24 PM

fried chicken is good, but you wanted to get me, it would have to be chocolate.

i could use both. synergistically, they would definetly kill you. :D then id have less competition....

and i could kill all others stronger than i as well!!!

MUAhahHAhahHAhahahahHAhahAHha!!!!!!!!!!!!

KS

spytech

11-26-2005, 09:39 PM

weirdo.

KING_OF_SQUAT

11-27-2005, 12:57 PM

spytech

11-28-2005, 06:40 PM

11/28: Chest

Incline DB: 150x3, 110x3, 110x3, 110x3

Incline Cable Flyes: 120x4, 120x4, 100x4, 100x4, 90x4, 90x4, 90x4, 90x4
Flat Cable Flyes: 110x4, 100x4, 100x4, 100x4, 90x4, 90x4, 90x4, 90x4
ATrainer Flat Flyes: 50x4, 50x4, 50x4, 50x4, 50x4, 50x4, 50x4, 50x4
ATrainer Incline Flyes: 50x4, 50x4, 50x4, 50x4, 50x4, 50x4, 50x4, 50x4
Cable Crossovers: 130x4, 100x4, 100x4, 100x4, 100x4, 100x4, 100x4, 100x4

+ stretching

Comments: Awesome workout. 150’s felt really good on incline db. Everything else was strong and went well. 30s rest between ATrainer flye sets, 60s between everything else. 44 sets, and PR’d every movement. Good way to start this hellish last week of SHSHT phase 2.

JAGERBOY

11-28-2005, 06:52 PM

11/28: Chest

Incline DB: 150x3

:eek:

Spytech is my hero. :o

sword chucks

11-28-2005, 06:54 PM

11/28: Chest

Incline DB: 150x3,

Probably the only set that was worth anything :D jk

this volume should be fun

waitlifter82

11-28-2005, 07:15 PM

only 4 sets on incline.... pussy:rolleyes:

(btw, like the format... more impressive)

young_squatter

11-28-2005, 07:18 PM

Nice workout spy, Thats a lot of sets. I KNOW FOR A FACT YOU could not flex your chest after that workout. Probably so pumped it ripped through the shirt you had on.
Man I love you journal, its awesome, I love seeing how intense these workouts are and all the volume, then occasionaly you post pictures of a mad man. haha

spytech

11-28-2005, 08:51 PM

Spytech is my hero
haha, thanks ;)

Probably the only set that was worth anything :D jk

this volume should be fun
Yeah, those flyes dont give me any growth :D Volume is fun, sometimes.

only 4 sets on incline.... pussy

(btw, like the format... more impressive)
Yeah, I took it easy today :rolleyes: Typed out all the sets to show just how many sets 44 really is...it's a lot.

Nice workout spy, Thats a lot of sets. I KNOW FOR A FACT YOU could not flex your chest after that workout. Probably so pumped it ripped through the shirt you had on.
Man I love you journal, its awesome, I love seeing how intense these workouts are and all the volume, then occasionaly you post pictures of a mad man. haha
haha, yeah I had a real hard time feeling the contraction while doing ATrainer flyes with all the pump going on. Glad you enjoy the journal ;) I love the ridiculous volume, but I am looking forward to normal workouts after this week.

CELTIC FAN-

11-28-2005, 09:14 PM

spy i think i fancy ur wife loool

nice body she has

spytech

11-28-2005, 09:57 PM

spy i think i fancy ur wife loool

nice body she has
you better watch yourself CF, unless you fancy a roundhouse to the face :D

spytech

11-29-2005, 02:31 PM

11/29: Back

Deadlifts: 405x3, 550x1.5, 405x3, 405x3(sumo)

Underhand, CG Pulldown: 300x4, 300x4, 288x4, 288x4, 252x4, 252x4, 252x4, 252x4
Seated Row: 340x4, 322x4, 322x4, 322x4, 300x4, 300x4, 300x4, 300x4
DB Rows: 160x4, 160x4, 160x4, 160x4, 150x4, 150x4, 150x4, 150x4
Seated Lat Row Machine: 250x4, 260x4, 225x4, 225x4, 225x4, 225x4, 225x4, 225x4
Shrugs: 550x4, 500x4, 500x4, 500x4, 500x4, 500x4, 500x4, 500x4

+ stretching

Comments: Incredible workout. Nailed the 550 pull – 600 here I come. That awesome pull set the pace for the rest of the workout – PR’s on every movement, just like yesterday. Managed to rig a 10lb dumbell on top of the 150 to add weight for the db rows. 44 sets in about 95 minutes.

young_squatter

11-29-2005, 02:43 PM

spytech

11-29-2005, 04:35 PM

HOLY SHI*. I hope to god you carb loaded before that workout. 550 on deads and freaking awesome man, Awesome work on everything, PR everywhere I look. That 550 must have felt great man, tomorrow I am going for 275x5,4,3, Which is half of what your pulling.
HARD WORK PAYS OFF. good job.
Thanks YS. I had a decent amount of carbs, but not as much as I would have liked. I have alot of energy this week for some reason - as opposed to last week where I was pretty sure I was on the edge of overtraining. It was a huge relief to get 550 - that lift has been on my mind since last week's difficult 520 double.