spytech's Intense workout journal

spytech · 02-08-2004, 11:03 AM

Hey all-

Thought I would join the fad and start a workout log.

To get acquainted, heres my pics thread from Early Jan this year: http://forum.bodybuilding.com/showth...hreadid=207025

In those pics I was just ending bulking and was weighing in around 201-204 (5'10")

Today I am starting my 4th week of cutting and current weigh around 192-195, give or take a few pounds each day. Once I hit 190 I am going to start another clean bulk.

Here is the routine I currently use:

Sunday: HIIT
Monday: Chest, Shoulders, Back
Tuesday: Arms, Legs
Wednesday: HIIT
Thursday: Chest, Shoulders, Back
Friday: Arms, Legs
Saturday: Rest

Every other week or so I drop one of the arm routines and just do one arm routine that week. I cycle my workouts so every 4th week I have a deload week (i.e.: same exercises, etc, just less weight to let my muscles have a week of recuperation and extra rest)

I picked today to start the journal since this week is a deload week, so I figured it would be appropriate to start here.

For shortterm goals, I want to drop down to 190 - Im anxious to start a clean bulk again. Longterm I want to reach a lean 220lbs.

Supplements: only whey protein and glutamine right now.
Last bulk I used trans-x creatine, the next bulk I will not - just to see if I can do it again without using creatine

Diet: aim for 300g protein a day, less carbs, while keeping caloric intake around 2500. During bulk I was putting down aroudn 4000cal/day

Any questions or comments feel fee to post away!

IronMike · 02-08-2004, 11:21 AM

Looking good bro, good luck!

Jimineye · 02-08-2004, 12:35 PM

Quote:

Originally posted by IronMike
Looking good bro, good luck!

Bump, nice mass you got there. You will look great cut up.

ABC_BOXER · 02-08-2004, 01:28 PM

very good look forward to reading this

spytech · 02-08-2004, 01:52 PM

Thanks for the encouragement

Here are some pics from the end of week 3 of cutting (yesterday)

http://www.spytechonline.com/Images/...ripped/020704/

So far Ive lost nearly 2" on waist (almost down to my 31.75" 170lb waist size - prebulk), arms are still a shade over 17", chest is still hanging around 46". Legs are at 26" (ill get pics of them some day).

On to todays log:

Today was HIIT day, so here is what I did:

4 minutes jogging on treadmill at 5-6mph (half and half) for warmup.
6 Intervals of 30 second jogging (5mph) and 30 second running (12.4mph - max on treadmill here

)
1 minute jogging at 5mph for 'rest'
4 Intervals of 30 second jogging (5mph) and 30 second running(12.4mph)
6 minute cooldown (combination of walking at 3mph and jogging at 6mph)

Total calories burned: approx 260
Heart rate was still 170+ well into cooldown.

Looking forward to a light, but intense deload week. (Im not calling this journal intense for nothing

)

BoDEAN · 02-09-2004, 08:27 AM

Quote:

Originally posted by spytech
Today was HIIT day, so here is what I did:

4 minutes jogging on treadmill at 5-6mph (half and half) for warmup.
6 Intervals of 30 second jogging (5mph) and 30 second running (12.4mph - max on treadmill here

)
1 minute jogging at 5mph for 'rest'
4 Intervals of 30 second jogging (5mph) and 30 second running(12.4mph)
6 minute cooldown (combination of walking at 3mph and jogging at 6mph)

Total calories burned: approx 260
Heart rate was still 170+ well into cooldown.

[/B]

Do you recommend this type of day for someone looking to gain? Won't this burn off your calories?

spytech · 02-09-2004, 09:34 AM

HIIT is intended to burn more fat than calories - notice how I only burned 260 total calories while on the treadmill 21 minutes (usually if you just do mid intensity jogging for that long youll burn way more). The bulk of the calories burnt were from the cooldown and warmup jogs.

I will be doing HIIT still once or twice a week during my next bulking cycle - to make up for the calories burned ill just eat that many more calories of clean food.

spytech · 02-09-2004, 12:54 PM

Today's workout kicked ass - gotta love deloading workouts

Upper body day: Chest, Shoulders, Back

Rest between sets: 45-60seconds

Chest:
Incline DB: 85x10, 85x9, 85x10
Dips: bw (195)+45x10, bw+45x10, bw+45x10
Upwards cable crossovers: 40x10, 40x10,40x10

Shoulders:
Seated DB Press: 50x10, 50x10, 50x10
Side Laterals (drop sets): 30x10-25x8-20x8, 30x8-25x8-20x8, 30x10-25x8-20x8

Back:
Front pulldowns (wide parallel grip): 135x12, 135x12, 135x10
Bentover BB rows: 135x10, 135x10, 155x10
Close grip pullups (shoulder-width): bw+35x10, bw+35x10, bw+35x10
BB Shrugs * DB Shrugs: 185x12*65x12, 185x12*65x12, 205x12*65x12

Total elapsed time: around 45 minutes

Tomorrow: Legs, Arms

Jimineye · 02-09-2004, 01:51 PM

Good work Bro, keep it up

Heisman · 02-09-2004, 03:02 PM

You look great! I hope I look like that when I'm 23. Do you know what your maxes are?

spytech · 02-09-2004, 04:06 PM

I havent maxed on anything in months - lowest I go during workouts is 4 reps.

Here are some of my previous bests:

Flat bench: 315x4 (around 3 months ago - I havent flat benched since because it doesnt do **** for building mass for me)
Incline bench: 265x6
Military presses (front): 205x6
Squats: was doing 385x8, but I havent squatted in about 4 months - I had a freak back spasm doing a warmup set and it still fires up now and then.
straight-legged dead lift (knees nearly locked): 315x8
Leg press: 900x6

Im not big on maxing out - Id rather be able to tell about the weights I can rep

Dont do barbell work on benching anymore - its all dumbells now.

spytech · 02-10-2004, 12:29 PM

Im pumped - today was the first day I did squats in 3 months or so (stopped doing them due to the previously mentioned back spasm dilly). Felt really solid today.

Today: Legs and Arms

Rest Between Sets: 45-60 seconds

Legs:
Ass-to the Grass Squats: 225x12, 225x12, 225x10
SLDL's on 4" box: 205x12, 205x10, 135x12
Seated Calf Raises: 120x12, 120x12, 100x12, 100x12-90x12-70x12

Arms:
Biceps:
Standing EZ-Curl: 65x12, 85x9, 85x10
Wide grip BB Curl: 65x12, 65x10, 65x10
Hammer Curls (with hammer curl bar): 65x12, 65x12, 65x10
Rev. Curls with EZ Curl bar: 35x12, 45x12, 45x12

Triceps:
CG Bench: 205x8, 205x8, 205x8
DB Overhead extensions: 90x12, 90x12, 90x12

Total Elapsed time: around 40 minutes

Tomorrow: HIIT

Off-topic: Why do highschool athletes get a kick out of doing 115 lbs on the preacher curls while only performing 25% range of motion (ie: lower arms to 80 degree bend, and back up). Do they think curling 3 inches of motion is going to work? Same thing goes with squatting 405 by slightly bending your knees. People piss me off.

Heisman · 02-10-2004, 03:12 PM

Well I'm in high school and I have learned that generally all high schoolers have one big thing. It is called EGO. I truly hate it when some of my classmates make fun of others for being smaller or weaker than they are. I am able to avoid all of this because I train at home, alone.

spytech · 02-10-2004, 03:31 PM

You're right Heisman - I try correcting them, but they insist their form is correct. I just roll my eyes and let them think they can 'squat' that big weight, lol.

waitlifter82 · 02-11-2004, 06:14 AM

LOL. I'm so happy someone else shares my thoughts. Literally 9 out of 10 people I see don't do squats correctly. I'm not saying I do squats perfectly all the time, but I make my best effert to go at least parallel. I didn't always use proper form, however. I remember "squating" 255x6 last year. This is when I was 15 pounds light (~130 lbs). Of course, my legs never grew while doing this. I just started doing squats three months ago, and I swear I'll never go back into that rut.

BTW spytech. My legs ache just looking at those squat numbers. Well, actually they're aching because I did squats yesterday, but I could only lift that weight 3 times. You must be puking after performing such a high rep set of squats. Awesome work!!!

spytech · 02-11-2004, 10:25 AM

I havent puked after doing a leg workout, but Ive gotten dizzy- remember, this is a deloading week so I am taking it easy

Squats are not fun to do in high rep sets like this, regardless of the weight - but it felt really good to get back under the bar an do them after a few months of not being able to even put the 45lb bar on my back.

spytech · 02-11-2004, 01:41 PM

Today: HIIT

4 minutes jogging on treadmill at 5-6mph for warmup.
10 Intervals of 30 second jogging (5mph) and 30 second running (12.4mph - max on treadmill here )
1 minute "rest" - jogging 5mph
1 Interval of 40 second sprinting after 5mph jog for 30 seconds
6 minute cooldown (combination of walking at 3mph and jogging at 6mph)

Total calories burned: approx 266

Running felt pretty good, despite my ass and hams being incredibly sore from squatting yesterday.

spytech · 02-12-2004, 01:22 PM

Today: Chest, Shoulders, Back

Todays workout felt really good - anxious to get back to lifting with more intensity with heavier weights, though.

Rest between sets: 45-60seconds

Chest:
Incline DB: 75x12, 75x12,75x12
Flat DB: 75x12, 75x12, 75x10
Upwards cable crossovers: 40x10, 40x10,40x12

Shoulders:
Seated DB Press: 50x10, 50x10, 50x10
Seated Side Laterals: 30x10-20x10,30x10-20x10,30x10-20x10
Incline Rear Laterals: 25x12-20x10, 25x10-20x8, 20x12-15x12

Back:
Weighted wide grip pullups (lil more than shoulder width): bw+20x12,bw+20x12,bw+20x12
Front pulldowns (close parallel grip): 160x12-135x12, 160x12-135x12,160x12-135x12
Incline Row machine: 90x12, 90x12,90x12
DB Rows: 60x12,60x12,60x12-40x12

Total elapsed time: around 45 minutes

Tomorrow: Legs, Arms

Next week I start a new bulking cycle. cannot. wait.

spytech · 02-13-2004, 02:43 PM

Today: Legs and Arms

Rest Between Sets: 45-60 seconds

Legs:
Ass-to the Grass Squats: 225x12, 225x12, 135x12
Leg Extensions: 250x12, 250x12, 250x12, 250x12
Leg Curls: 150x12, 150x12, 150x12, 150x12
Angled Leg Press Calf Raises: 250x12, 250x12
Glute-Ham raises: 50x12, 50x12, 50x12, 50x12

Arms:
Biceps:
BB Curl: 75x12, 75x12, 75x10
Preacher Curl: 55x12, 55x12, 55x12
Rev. Curls with EZ Curl bar * incline db curl: 35x12*30x10, 35x12*20x12
Incline db hammers: 30x12

Triceps:
CG Bench: 205x8, 205x8, 205x8
French Curls: 65x12, 65x12, 65x12
Rev. French Curls: 55x12, 55x12, 55x12

Total Elapsed time: around 40 minutes

Tomorrow: Rest and Relaxation.

Week-end notes:
Finally hit 190.5 on the scale this AM (down from 201 4 weeks ago). Waist is an even 32" - down from 34" 4 weeks ago. Chest, Arms, Legs all measure the same as post-bulk measurements taken 4 weeks ago as well.

Verdict: New clean-bulk phase starts Monday! Target weight: 210 ripped as I am right now (around 7%bf)

spytech · 02-14-2004, 08:42 PM

So much for rest today - went skiing. Let me tell you, skiing the day after doing legs is not pleasant - but it was still fun

Tomorrow: HIIT

Heisman · 02-14-2004, 08:50 PM

Good workouts. Now it's time to start eating and lifting heavy!

spytech · 02-14-2004, 09:54 PM

Goddamn right. eating starts tomorrow. Lifting heavy again starts Monday.

elmafud · 02-15-2004, 09:58 AM

Hey spytech

Just wonding what your rep tempo is like ?

You seem to do quite a few sets in a reasonable time.

Thanks

spytech · 02-15-2004, 01:13 PM

elma-

not too fast, not too slow. Id say a typical set of 8 heavy reps takes around 25-30 seconds. A drop set of shoulder laterals takes around 40 seconds - as I go a bit 'faster' on the drop sets, while retaining proper form.

spytech · 02-15-2004, 08:53 PM

BULKING STARTS TODAY,w00t.

On to today's workout: HIIT
Kicked it up a notch today, used some tiered invervals as well.

4 min warmup 3-5mph
12 Intervals:
45s jogging 6mph - 15s sprint 11mph
40s jogging 6mph - 20s sprint 11.5mph
40s jogging 6mph - 20s sprint 12 mph
35s jogging 6mph - 25s sprint 12.4 mph
35s jogging 6mph - 25s sprint 12.4 mph
30s jogging 6mph - 30s sprint 12.4 mph
30s jogging 6mph - 30s sprint 12.4 mph
35s jogging 6mph - 25s sprint 12.4 mph
35s jogging 6mph - 25s sprint 12.4 mph
40s jogging 6mph - 20s sprint 12.4 mph
40s jogging 6mph - 20s sprint 12.4 mph
45s jogging 6mph - 45s sprint 12.4 mph - ownage.
5 minute cooldown jogging (6 to 4mph)

Calories burned: 273

Tomorrow: Chest, Shoulders, Back

spytech · 02-16-2004, 01:05 PM

Beginning of first week of lifting heavy again. Weights felt reeeeal heavy today. Damn deloading

Today: Chest, Shoulders, Back

Rest between sets: 60-90seconds

Chest:
Incline DB: 100x8, 100x7, 100x6
LF Dips: bw+70x10, bw+95x8, bw+105x7
Upwards cable crossovers: 60x8-40x8, 60x8-40x7,60x6-40x7

Shoulders:
Seated DB Press: 75x8, 70x7, 70x6
Side Laterals: 40x8-30x8-25x8, 45x8-35x7-25x8, 45x8-30x8-25x6

Back:
Close grip pullups (shoulder-width): bw+25x10, bw+50x8, bw+50x7 - bw+25x6 - bw x6
Front pulldowns (wide parallel grip): 145x8, 170x7, 160x7-135x4
Bentover BB rows: 155x8, 175x8, 195x8
BB Shrugs: 225x10, 315x10, 315x10-225x10

Total elapsed time: around 60 minutes

Tomorrow: Legs, Arms

Heisman · 02-16-2004, 03:12 PM

Good workout. Very nice incline dumbell presses and dips. Your chest and triceps must be your best body parts.

spytech · 02-16-2004, 03:46 PM

Chest and tris are probably amongst my stronger body parts, but I would consider all of my muscle groups pretty strong

However, my seated db and incline press totally blew ass today, as well as some of my other lifts. That week of deloading really took its toll on strength for me, but I should be back to normal come thursday.

theplacebo · 02-16-2004, 03:52 PM

Nice lifts and a great journal. What are your eating habits like?

spytech · 02-16-2004, 04:00 PM

Thanks

Eating - now that I am bulking I am aiming for at least 4,000 cals a day.

Yesterday I ended up with 309.49g protein, 413.75g carb, 129.95g fat for a total of 4089 calories. (thats a 36%/48%/15% breakdown, respectively. Since I keep track of everything I eat via spreadsheet I might just start attaching each days diet to this journal. The ss works out quite handy - I have a list of foods I commonly eat, with their nutritional data per serving entered in. All I do is change the quantity I ate for that food and the ss adds up the stuff and spits it out

I have attached yesterdays spreadsheet for you to check out.