Posted at January 25, 2008, 10:03 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!
Original of the message was taken from http://forum.bodybuilding.com/
Replies:Looking good bro, good luck!
Bump, nice mass you got there.
very good look forward to reading this
Thanks for the encouragement
Here are some pics from the end of w...
Do you recommend this type of day for someone looking to gain? Won't t...
HIIT is intended to burn more fat than calories - notice how I only bu...
Today's workout kicked ass - gotta love deloading workouts
Upper b...
Good work Bro, keep it up
You look great! I hope I look like that when I'm 23.
I havent maxed on anything in months - lowest I go during workouts is ...
Im pumped - today was the first day I did squats in 3 months or so (st...
Well I'm in high school and I have learned that generally all high sch...
You're right Heisman - I try correcting them, but they insist their fo...
LOL.
I havent puked after doing a leg workout, but Ive gotten dizzy- remem...
Today: HIIT
4 minutes jogging on treadmill at 5-6mph for warmup.
Today: Chest, Shoulders, Back
Todays workout felt really good - anx...
Today: Legs and Arms
Rest Between Sets: 45-60 seconds
Legs:
Ass...
So much for rest today - went skiing.
Good workouts.
Goddamn right.
Hey spytech
Just wonding what your rep tempo is like ?
You seem ...
elma-
not too fast, not too slow.
BULKING STARTS TODAY,w00t.
Beginning of first week of lifting heavy again.
Good workout.
Chest and tris are probably amongst my stronger body parts, but I woul...
Nice lifts and a great journal.
Thanks
Eating - now that I am bulking I am aiming for at least 4,0...
Muscle memory along with eating more food will have you lifting more w...
Cool.
Viola is this 3 cheese pasta type thing - comes frozen, you just throw...
2/16's diet stats attached.
At first, I thought, DAMN! that's a lot of food.
BTW, how do you have half an egg?? That strikes me as a little odd
...
wait-
Thanks for the feedback Does peanut butter work well? Any ot...
PB is the best!!! I'm a poor college student, so it is a cheap/easy w...
Good deal Ill go pick up some natural PB to replace my JIF soon.
Diet for 2/17 - getting used to more calories now.
On to today's workout: HIIT
4 min warmup 3-5mph
13 Intervals:
45s...
Are the intervals hard to do or are you used to it?
Well, the first time I did intervals 5 weeks ago when I started cuttin...
Today: Chest, Shoulders, Back
Rest between sets: 1-2min
Chest:
...
No deadlifts for your back? What do you mean by incline rows?
I do straight-leg deadlifts on fridays for lower back/hams/glutes.
Today's workout: Legs, Arms
Rest Between Sets: 1-3min
Arms:
Bic...
Nice workout.
After - the order my workouts are listed is the order I performed the ...
Doesn't it make more sense to train your legs before arms since legs t...
Doesnt matter for me whether I do legs first or last - my arm workouts...
Whatever works best for you.
Trust me, after doing my leg routine the last thing you would want to ...
Today: HIIT
Snowing like a mofo out and I didnt feel like going to ...
Innovative.
Today: Chest, Shoulders, Back
Used slightly lighter weights on some...
Good workout.
Today: Arms, Legs
Rest Between Sets: 1-2min
Arms:
CG Bench * pr...
Good workout.
lol, yeah 225x8 would be pretty impressive on preachers - I got a whi...
My pet bird died today - so I had an ultraagressive and intense workou...
I don't know what's more disturbing:
a.
Sorry to hear about the bird.
Diesel was a cockatiel - being on the computer alot (being a coder and...
Today: Arms, Legs
Rest between sets: 1-2min
Arms:
CG bench * pr...
How do you grip that much weight when doing SLDL?
Thanks.
The more you do deads, sl-deads, shrugs, etc, the better your grip wil...
Good workout and great sldl.
Today: Chest, Shoulders, Back
Increasing volume this week a bit, ai...
Good workout.
Felt good, but thats the highest my gym goes right now - they are curr...
You could always grab a couple of barbells and grab 4 45's.
Today: Legs
no arms today - only going to hit them hard on friday.
Why no sldl? You did so good on them last time.
Squats on tuesdays, SLDL's on thursdays.
Today: Chest, Shoulders, Back
Rest between sets: 1-3min
Chest:
...
Great workout.
Any weight/measurement updates?
Thanks Heisman
Weight: Ive been 195-196 on empty stomach in the mo...
Your waist is DOWN w/ a 4000 kcal diet?? WTF!
Exactly my expression when I measured lol.
Sheeesh! 4900 in one day!! I'm trying for 3500/day, and it's hard.
As long as its food I like, lol.
Today: Arms, Legs
Rest between sets: 1-3min
Arms:
CG bench * bb c...
Nice workout.
Yeah, I will - the workouts are extremely intense and leave me in a to...
Deload week - light weights feel really good right about now.
Yeah, real light.
my bad
ill be starting creatine next sunday (scitec trans-x) so h...
Nice workout.
Today: Arms, Legs
Loving these light weights
Arms:
CG Bench ...
Why do you do leg extensions with almost 100 more pounds than squats?
325lbs wouldnt be a 3 set 12 rep weight for me on squats - 300lbs on ...
Still Deloading.
Nice workout.
You bet - i was barely awake going through the workout today.
Today: Arms, Legs
Rest Between Sets: 30-90sec
Arms:
CG Bench ...
That's some heavy weight for high reps.
ST,
When do you decide to add weight to your exercises?
Iron-
Its mostly all by feel.
Join a new gym
I would, but they are all infested with cell phone using highschoolers...
I'm in highschoold and I.
There you go - I am in no mood to wait 10 minutes for a bunch of asse...
How big is your arm? It's huge! Post the pics of the rest of your body...
Arms are around 17.
But that's going to take forever.
Forever for a typical human - but spytech? end of may
20 pounds in 10 weeks? Maybe you should shoot for the end of June.
2 pounds a week my good man - and you bet your ass I will do it.
you dont have to get bigger.
Now thats what 17.
See, your own wife doesn't want you to get bigger, so post some pictur...
haha - shell like it when I am done
Rob- I understand what you are...
Making a post detailing my plan of attack for the next 4 week cycle.
Todays workout is sponsored by intensity!
Today: Chest, Shoulders, ...
Good workout.
Because I do not want to.
Haha.
I know.
I was just wondering why.
No prob
I do deadlifts last because I want to hit my other lifts h...
Today: Arms, Legs
Arms:
CG Bench * EZ Curl: 235x7*105x8, 225x8*1...
Your E Z bar curls have gone up by 20 pounds since the start while you...
Thanks
Did some light jogging today for 25 minutes for the hell of...
Today: Chest, Shoulders, Back
Rest between sets: 1-3min
This wor...
I've been following your journal Spytech and started a routine like th...
Good to hear, Mike! Let us know how it works out for you
lol, i mean no offense whatsoever! by this, but i was watching comedy ...
Wedge-
I get that reaction pretty much everytime people find out wh...
thx man, ya, i know what u mean, i believe ive found the one for me so...
The forearm pain sounds weird.
Today: Arms, Legs
Today's workout kicked ass.
Good workout.
sorry, I haven't read through your entire journal but why didn't you d...
Because I did them on Tuesday.
oh, i c.
Today: Chest, Shoulders, Back
Rest between sets: 1-3min
This wor...
ya, u should start holding ur arms up like that more often, makes u lo...
That pic shows A LOT of progress, especially in your lats.
haha.
Today: Arms, Legs
Took it ligher on arms today since my tris still ...
come'on man, we cant wait until the end of may.
It's amazing to me you're 200lbs.
What I consider heavy, others would consider light - I just try to pus...
You said lithe.
Hey, I used to be slender and graceful, so dont knock it, haha.
When you reach 215 are you going to muscle your way into the WWF? Gra...
WWE.
LOL.
I think Ill have to pass on the WWE - tights aren't my thing, lol.
Today: Chest, Shoulders, Back
Rest between sets: 1-3min
Used Bob...
Good workout, especially since your forearm is getting better.
You're right, Heis - I mean overreaching - I get them mixed up occassi...
Today: Arms, Legs
Today's workout was very nice.
Good workout, but why so many reps for the calves?
I read an article the other day on calf training - talked about high r...
Could you post that article
This would be the one:
http://www.
I don't think that it will work, but it might shock your calves a bit ...
If some intermittent high rep sets every week don't spur my calves int...
Today: Chest, Shoulders, Back
This week I am aiming for overreachin...
Today: Arms, Legs
Took it easy on arms (forearm still).
Man, how the hell do you do deadlifts and then squats the day after?? ...
Thanks I thought my squats would suffer more (and I am sure they did)...
Nice journal and dedication.
Good workouts.
Thanks OU
Ill probably try for a 405 squat in about 3 weeks.
Today: Chest, Shoulders, Back
Rest between sets: 1-3min
This wor...
Yea, real light
Just like your max deadlift will be compared to mine when I hit 400.
Thanks guys
I was going to take next week off for rest, but today ...
Today: Arms, Legs
Took it easy on arms a bit.
Please tell me this is a typo
lol, no.
That's over 5000 pounds in one set.
Today: Chest, Shoulders, Back
Today and Tomorrow Im doing lower vol...
Today: Arms, Legs
Arms felt great - forearm pain is nearly gone.
Today: Arms, Legs
Lighter today for legs, 8-6 rep sets for arms.
How'd it feel w/ only two days rest??
And come you're training legs...
Legs and Arms were still pretty fatigued from tuesday's heavy day.
looking good man.
No prob - let us know how it works out
Im using the same diet now ...
Today: Chest, Shoulders, Back
Today's workout was a tad different -...
Those CG chins are incredible.
Bump.
Thanks OU - I get the occassional looks, and the occassional 'you are ...
Week of rest was great - anxious to get back into the gym now, though.
Everything looks good (except the waist LOL).
The waist is nothing - my ass has collected more fat, lol.
Today: Chest, Shoulders, Back
Damn it felt great to be back in the ...
Today: Arms, Legs
Arms felt great - no forearm pain.
Today: Chest, Shoulders, Back
Hardcore intense workout today.
Were you planning on doing all those dropsets, or was it a spur of the...
how do you like the limp grip on your lateral raises? nice numbers bt...
The workout was planned.
Today: Arms, Legs
Very intense workout.
Off topic note: I just completed my first workout week on satur8 and t...
Originally posted by spytech
Arms were 19.
Nice workouts bro.
never heard of the lingo 'full-bore'? Maybe its a midwest thing, lol.
OMG!!! Not too shabby
You are thick as hell.
Thanks guys - I cannot wait to go 'full-bore' again next week
Here...
Don't you ever smile?? (smiley's don't count)
smiling, whats that?
Eh, you aren't that big.
spytech - your lifting some real heavy weights
good pics to, i didnt ...
Thanks for the words NSB
Reason I never go over 100 on DB's is bec...
how old are you? when i hit 200 pounds i hope to be your size.
Im 23 - by the time your my age you should really be kicking ass if yo...
Why were you able to do more weight with regular deads than stiff legg...
I didn't - I did the same weight for both - just more reps for SLDL
Today: Chest, Shoulders, Back
Chest:
Incline BB Press: 225x10, 280...
Spytech, youve got some serious mass and strength.
that looks like a really good workout, but how the hell do u do chest ...
Deadlifts seem kinda low compared to your other lifts.
sword - thanks
nsb - you would be surprised how 'fresh' your back ...
Today: Arms, Legs
Today's workout was fast and intense (50minutes).
Nice workouts bro.
Are you doing hack squats like this: http://www.
I did them like they are listed here: http://www.
Today: Chest, Shoulders, Back
Absolutely brutal workout today.
you need to get some heavier DB's then those 100's so u dont have to k...
Do you rest longer between sets while doing dropsets??
nsb- no db presses lately as I dont want my front delts to overpower m...
OMG, that's intense!!!
Today: Arms, Legs
A brutal 50 minute workout.
Enjoy it!! You deffientely earned it.
Actually, I have a hapkido seminar tomorrow all day, lol - so no rest ...
I assume hapkido is a form of martial arts?? If so, I would hate to b...
yup, you got it should be a fun time!
man u love those dropsets dont u.
Today: Chest, Shoulders, Back
Good intense 65min workout today.
What no dropsets??
j/k Nice lifts!!
Today is strength day.
nice workouts like always
what is biangular chest press, is that like...
Yup, thats pretty much what it is.
Today: Arms, Legs
45 minutes of intense fun! Introducing the drop-s...
i guess that means u superseted CG bench with BB curls? 105 on BB curl...
Nice workout bro.
Yup, supersetted cg bench with bb curls, while doing drop sets on both...
Today: Chest, Shoulders, Back
Intense 45 minutes.
another good workout, you should look into maybe paying some money tow...
By end of summer theyll have DB's up to 150 - 200 - they are in the mi...
Probobly did that just for you.
Today: Arms, Legs
In and out in 35 minutes - awesome workout.
Haha I wish I was strong enough to make a gym need new dumbbells.
Haha, do they make 5 pound magnets? That would probably pretty tacky l...
good leg workout, i wish i squated 305 for 4 reps!
kinda O/T, but what is your usual warmup routine like? I imagine you...
For upper body days (chest/shoulders/back) ill do some stretching firs...
The magnets that I have seen are actually 1-2 lbs.
Today: Chest, Shoulders, Back
Intense workout, about an hour long.
man, another amazing workout.
LOL, your cutting diet has as many calories as my bulking diet.
lol, but I also weigh over 50pounds more than you
Pics and what not are up.
lookin good in the pics, do u plan on competing when u cut or just cut...
Today: Arms, Legs
40 minutes of hell.
good arm and leg workout, looks like a tiring one also,especialy dropi...
Man, it was hell.
Today: Chest, Shoulders, Back
40 minutes or so, 30 seconds between ...
Today: Arms, Legs (Strength)
First off, have to dedicate this worko...
good 2 workouts u had.
I lied about resting.
Are you ever worried about over-training doing sprint intevals after l...
People that preach about overtraining all the time are just making exc...
your cutting calories are only like 200 under my bulking calories lol
...
Today: Chest, Shoulders, Back (strength, somewhat)
Lifting at the g...
Today: Arms, Legs (light)
Still lifting at the gym in my hometown, ...
good 2 workouts ppast 2 days,.
Thanks
I am targeting around 195-197 pounds.
Forgot to attach a pic from today
Today: Chest, Shoulders, Back (light)
A solid sub-40minute workout ...
Today: Arms, Legs (Strength)
Workout felt great today.
I think this thread died, but Ill continue on anyways, lol.
Hey, I'm still subscribed
You have gotten stronger since I last checked in here.
Thanks wait and heis
Yeah, next time around I plan on bringing som...
Duh, chalk is a great idea.
nice lifts, when u say ass to grass do u actually touch the ground wit...
what does being subscribed to a thread mean or do?
LOL, I don't think anybody can actually touch their ass to the ground ...
Thx nsb.
I get an email when someone responds to this thread.
So where was the end of the ruler?
Awesome workouts spytech.
woudlnt you like to know, heisman, lol.
ohh, i get it now.
Today: Chest, Shoulders, Back (strength)
Who says you do not get st...
Forgot to post a pic to show how well the cutting is coming along
That isn't soda on your desk, is it??
arizona green tea - soda, pssh.
Very nice lifts!
I cant aggre more with you on the cellphone using...
Today: Arms, Legs (light)
Still high off my new PR on deads, inclin...
Today: Chest, Shoulders, Back (light)
Nice intense light day.
Today: Arms, Legs (Strength)
Solid workout today.
Damn looking pretty stacked in your last cutting pic.
Thanks bro
Looks like youre making awesome progress cutting.
real good past few workouts spytech, looks like the abs are coming in ...
Thanks guys
Hit 196.
6.
I want to get my abdominal skinfold to 8-10mm.
You ought to update your sig now that your down to 6.
empty post
so how much b/f will u have when it is at 8-10mm?
if i was at 6.
My diet right now isnt super strict - Out of 7 days in a week I probab...
looks good spytech, gonna be real ripped when your done cutting?
Already am, but more so.
yea yea thats what i meant.
Y was closed today (mem day) but I helped some friends move for 7 hour...
Man, that sucks!!! Fortunetely, my Y was open
haha, it was alright.
I wonder why they made you carry the heavy stuff?
Dunno.
QUOTE]Originally posted by spytech
Dunno.
Today: Chest, Shoulders, Back
I was worried about moving yesterday ...
Awesome workout.
haha, done
Nice! Now I just have to make you change it to 6.
good workout spy technicalsupport.
Today: Arms, Legs
Well, found out the Y is closed friday, so today ...
good workout spytech,
but why are u going to do tri's tomorow if u ...
because I want to get a few heavy sets in for them (I will just do 3 s...
Today: Tris(heavy),Shoulders(heavy), Back, Chest
Solid workout toda...
Nice CG bench.
Thats my plan - every strength workout I try for 5pounds more than the...
real good workout mr spytech.
Thanks Triceps feel great right about now - Since I went heavier tha...
great pics and workout.
Thanks scott
Every workout I try to pile on another 5 lbs too.
Today: Chest, Shoulders, Back
Great workout today.
great workout there.
how does it fascinate you, scott?
just the way you do light and heavy on the same day etc.
Scott-
Yeah it is pretty much designed around how I feel.
Looks like a good routine to me.
wait- I do not do any 'cardio' per se.
Today: Arms, Legs
Started my shift towards lower volume today.
looking good there.
thanks scottie
Today: Chest, Shoulders, Back
Great workout today - Finally nailed ...
awesome prs.
Thanks, so was I the 100's felt easier than the 95's did last week.
nice workout, wow those shrugs are on light day for you?? crazy
I was thinking the same thing.
Im thinking I could do around 20-25 reps with the 85's on incline and ...
Today: Arms, Legs
Solid workout today.
mmmm.
LMAO!!
good workout, good PR's
Thanks
scott- what I am saying is that it felt heavier than I exp...
I like the new format of the workouts, very fancy!
Good luck doing ...
Thanks sword
Today: Chest, Shoulders, Back
Solid workout today.
great workout there.
Thanks scott
Looking back I really wish I would have done one more...
Today: Arms, Legs
****ing shitty workout.
ye sounds far too big a decrease in calories.
Yeah - I am going to carb up today and tomorrow (refeed) and takea mor...
Nice job incline pressing 305!
I would also recommend easing back i...
Thanks sc - yeah I carb cycle now (higher on my 4 liftin days), but I ...
Makes sense to me.
skinny, me? Im pretty happy with how lean I am right now - probably t...
Today: Chest, Shoulders, Back
Solid workout - 100's felt heavier th...
looking good spytech.
ye very impressive agian.
thanks wait
I feel the exact opposite - I prefer seated as it iso...
your heavy shoulder day is the same weights I want to be using by the ...
nsb- you definitely can get there I think I can get 2 sets of 5 with ...
what are power hooks?
http://www.
Today: Arms, Legs
Solid workout today.
Today: Chest, Shoulders, Back
Chest and shoulders were weak as hell t...
lol, I did the exact workout plan today (heavy back/chest, light shoul...
I havent done deads ina while now so Im not sure how much I can dead n...
awesome rack pulling there very impressive indeed.
Today: Arms, Legs
Todays workout was much better than last tuesday'...
Spytech, lookin massive.
C- Thanks for the kind words
I plan on going until I feel like Im ...
ye looking good.
I totally agree with you scott - when i started cutting it was 22mm (s...
i have read before that where your body stores fat is something to do ...
From what I have read, it's what you're born with(genetics).
lol, thanks wait
I dont know about that small - I have not really ...
you look high in that picture lol j/k
but lookin good, once u get t...
Yeah if I didnt have that spare tire (or training wheel) around my bel...
Today: Chest, Shoulders, Back
Quick and strong nighttime workout.
ye a nice light day there.
Yup scott - the 90x5 started to agitate my right rear delt a bit, so I...
Today: Arms, Legs
Good workout today.
you must have very flexible hamstrings to manage it on the box.
Yes i do - these SLDL's feel much superior compared to the typical one...
Today: Chest, Shoulders, Back
Nice workout today.
some good weights ur moving around mr spytech, 300 on incline is very ...
Thanks nsb
Next week Ill be switching back to using those light du...
Today: Arms, Legs
Decent workout.
Today: Chest, Shoulders, Back
Fast 35 minute workout.
Today: Arms, Legs
Solid workout.
Today: DELOAD Chest, Shoulders, Back
First day of deloading - light...
Today: DELOAD Arms, Legs
Solid workout.
man dont u get tired doig so many body parts each day.
not so much tired as exhausted.
sup techy
enjoyed readin all ya article so far man.
Thanks bbm - I will def get back into hitting the bag.
Today: DELOAD Chest, Shoulders, Back
Light weight and fast.
whats with all this Deload,Reload,Download,Upload and Fast Forward stu...
Point of deload is to give your muscles active rest - ie: minor stimul...
Today: Chest, Shoulders, Back
Light workout - building back up to n...
Today: Arms, Legs
Solid workout.
Today: Chest, Shoulders, Back
Woke up this AM and my left shoulder ...
Today: Arms
Fast workout today, did not feel like hitting legs toda...
good past few workouts, lifting heavy weights like always.
Use a pin from another machine and hoook a 25lb plate on it.
Today: Chest
Started a new split today.
Today: Arms
Love doing the intense workouts again.
why do u do so many supersets and dropsets all the time?? do u think t...
I prefer straight sets but whatever works for you.
nsb-
I havent done drops or supers in quite a long time actually.
I know their benefits but i just dont like them.
I definitely do not rush, but I do not waste time resting when/if I kn...
Today: Back
Fun
Chins: bw+70x8, +70x8, +70x8, +70x6
Rack Deads:...
do I sense a little sarcasm
No, I actually enjoyed this brutal 35 minute workout
spy i have read your journal off and on .
est-
I originally got the idea for the upper/lower split from Layne...
Today: Legs, Shoulders
Hard ass workout - very tiring.
Today: Chest
Flat DB: 100x8, 100x8,100x8, 100x8
Incline DB: 100x8,...
since you do no pressing for shoulders what incline do you use for ben...
Incline is roughly 35 degrees
ah ok so do you feelt he front delts get enough work from benching.
Yeah - now that im doing increased volume I hit my delts hard enough f...
man you should look into some heavier db's.
Like Ive said before - the new ones (up to 150) are coming by end of s...
Today: Arms
Used a closer grip today on CG Bench than last week.
so was that supersets.
* denotes superset = yes
doh.
so you would finish your set of close grip and get up real quick and s...
yup
Today: Back
First time doing deadlifts in a few months - also first...
great day there like the set up too.
you are repeating yourself spy.
Didnt even know the entry posted, lol.
Today: Shoulders
First time going intense on shoulders since I said...
nice shoulder day and impressive weight with the shoulder presses.
Thx scott - was happy with them - first time back doing them in a whil...
Today: Chest
Stamina was awesome today.
Looking pretty good, spytech.
thx.
What they don't teach you is why your doing a certain line of code.
Have you read the C for dummies book (by Gookin, its the older one fro...
I always liked "The Complete Reference" Books by Shildt for ...
http://www.
not bad
In fitness related news, just went for a brisk 5 mile bike...
Damn, it better be the best for $80!!! Man, this thread has certainly...
hmm considering he goes 100+ miles a day in the tour, averaging near t...
Oh yeah, to get back on topic, heres another pic.
Good god!!! If I haven't been following you these last couple months,...
Today: Arms
Skulls * Incline DB Curl: 105x8*45x8, 105x8*45x8, 115x8...
Today: Back
Solid 40min workout today.
thats good deading there for reps.
Thx scott.
ah ok might see what my differnence is then.
Spytech, where in MN are you located? I've been subscribed to your tr...
chuckles - im in winona, about 30 min away
Actually Spytech Winona is bout an hr away but guess what? I'm goin t...
Good to hear BTW, Lake City might be an hour from Winona for you, but...
Spytech, I actually train in red wing at the YMCA there.
Yeah I have been to the Redwing YMCA numerous times - its not too bad ...
Sure but you'll be using way more weight than me but I'll be up to tha...
Today: Legs, Shoulders
32 sets in 40 minutes, nice.
sounds very intense my shoulders are tired after all the weight on the...
Was an intense workout - but I could have went harder on shoulders I t...
Today: Chest
Incline DB: 100x8, 100x8,100x8, 100x8
Flat DB: 100x8,...
thats alot of volume for chest.
just mixing it up - I was doing lower vol since Jan on the upper/lower...
Today: Arms
30 minutes.
ah the superset looking good there.
Today: Back
Good workout.
ctrl c and ctrl v are a blessing.
Today: Legs, Shoulders
32 sets, 40 minutes, again.
why no shoulder pressing.
was not in the mood for them, to be honest
40 minutes, heh?? Guess your gym isn't so crowded when you go.
fair enough.
Today: Chest
Started out feeling weak, but had a strong workout ove...
Today: Arms
Fast 25 min workout.
ah a nice couple of workouts.
Today: Back
Nice.
Today: Chest
Incline DB: 100x8x4
Flat DB: 100x6x3, 100x8
Incline ...
like the mixing of reps there.
Today: Arms
Fast 25 min workout.
so hows all the supersetting going then you have been doin that a few ...
is that the Left Behind series in the bookshelf behind you?
brlifter - yup, thats the entire series
Today: Back
Intense.
how do you like CG pulldowns as a lat exercise?
one of my faves
very cool.
thanks
its always been a back excercise.
Today: Legs, Shoulders
Note to self: alergy meds and fast-paced int...
hehe try soem homeopathic ones.
ok.
thanks scott - Ill look into them
Hey guys-
I am back with a new journal - see sig.
Hey all-
Bringing this thread back from retirement now that the HST...
awesome happy new years.
Good luck in the new year spytech.
Thanks scott and sword.
Is that all?
I have more goals (like side laterals with the 70s), but those are the...
1/3: Chest
Incline DB: 130s x7(pr), 120s x10, 120s x7, 120s x7
Fla...
awesome day there.
Thanks, scott.
so what u think so far then of the doggcrap.
The typical doggcrapp program is one exercise per body part (typically...
1/4: Legs
Box Squats: 225x10, 315x10, 405x7(pr), 385x6, 335x10
Fro...
awesome squatting.
Thanks scott - I really like this setup of exercises.
Nice spy.
Yup - go to failure, 20 sec rest pause, failure, rp, failure - 20 sec ...
1/7: Back
Chins (shoulder width hammer grip): 100x5(pr), 80x8
Wide...
note to self: unsubscribe to spytech's journal.
Thanks wait
For stretching my back - grab any vertical structure t...
HUGe numbers dude!! Looking super strong especially on your pullups!!
Thanks Iron
SPY - huge back workout.
Thanks Mike The 150s are simply too easy, going to have to start doin...
awesome.
Thanks scott
1/8: Shoulders and Arms
Seated DB Press: 100x5(pr), 90x8
Side Late...
its wierd.
Thanks for the response The machines cannot be really compared to the...
HUGE db presses dude!! Very nice workout!!
Thanks IB
I think I can get 6-7 with them, but I had a little trou...
is there anymore xcercises left then for your arms.
I think theres a few left, scott Felt like hammering them pretty hard...
SPY,
Damn nice showing on the workout, the side lats look sick.
Thanks Mike
I threw the rev grip bench in there just for kicks - t...
I dont like reverse grip bench either.
That, and since there was no one to lift the weight off the rack for m...
1/10: Chest
Incline DB: 130x8(pr), 130x7, 120x8, 120x8
Decline DB:...
If I remember correctly, you've gained a lot of strength since the las...
A little bit each week
please don't say 'joke' and 120 in the same sentence, please
lol alright.
1/11: Legs
Box Squats: 225x15, 315x10, 415x6(pr), 385x8, 365x8, 335...
Nice workouts spytech.
Spy, maybe u said this b4, but how much can ur leg press hold? I mean...
Thanks sword
chuckles- funny thing you ask that, as I figured that...
nice workout!!.
thanks wait Yeah, every week I add more volume until week 4, then I r...
Nice workout man! How low was the box set you were squatting on?
thanks Box(actually a flat db bench) is at parallel.
Ah, i use a milk crate with a 45 on top of it for my box squatting.
Yeah our flat benches are pretty low - perfect for my height.
Spy,
I keep trying to catch up to you on legs, but you pull away each...
Thanks Mike Now that I know you are trying to catch up I will have to...
1/13: Back
Chins (shoulder width hammer grip): 100x6(pr), 90x7, 80x...
duh
I wish my gym had 150 db's .
I am starting to get worried - what am I going to do when I hit the 15...
Very nice back workout man.
Do flat DB presses, but explode the 150lb bells up and throw them high...
Thanks CC
hepenny - thats a pretty good idea, I can start setting ...
Gotta come to a cool gym like mine where we have 200lbs dbs.
haha, here in MN the gyms do not get that cool
I may have to chang...
1/14: Shoulders and Arms
Seated DB Press: 100x6(pr), 90x10
Side La...
Way to go with the 100's on DB press man.
Thanks My goal of 120s on db press is looking really distant right no...
Thats some crazy db pressing dude! 120's dont look to distant for you ...
Thanks IB
I am sure I can get there - will just take a few months
1/17: Chest and Biceps
Incline DB: 140x6(pr), 130x8, 130x8, 130x6
...
good job on the pressing, sweet stuff, i only wonder when ill be able ...
They always hurt my shoulder and sternum.
do you use powerhooks for the inclines??
great w/o btw
Yeah, I use them for incline/decline/flat and shoulder presses.
Nice workout man! Big numbers as usual!
Thanks IB
1/18: Legs
Box Squats: 225x12, 315x10, 425x7(pr), 405x8,385x8, 365x...
Just when I have a good leg workout, I see shit like this
Why sh...
Well, from what I have read, the common concensus points to two things...
Great squats, what height is the box?
I use one of the portable flat benches we have - its parallel.
nice job.
LOL.
empty post
holy shit, huge box squats spy, what made ya decide to do restpauses a...
Thanks young
Yeah, after reading the DC stuff I decided I would gi...
how are you liking it results wise?
Spytech those squats don't stop doing up do they?
Btw that leg pre...
young - its hard to say, its only been a few weeks, but I can tell, by...
You got any current pics?
Wes - somewhat recent pic attached (about week and a half old)
1/19: ...
You taking any supplements?
jesus, your pullups/chins are amazing
looking good in the pic, too.
Wes- centrum performance multivitamin, calcium supplement, l-glutamine...
Awesome back workout! Very impressive chins!
But the volume is pret...
HOLY SHIT!!! I found an exercise i beat you on lol
My best is 455
...
frantic - yeah, volume is my friend I will be cycling volume down pre...
YOU are a freakish mofo! Keep up the good work.
Thanks V!
No shoulders or tris this week - was going to go to the gym tonite, bu...
Hm.
Yeah, its been a long while since I've done true low volume (I do not ...
1/24: Chest
Incline DB: 140x6, 130x8, 130x8
Decline DB: 140x8(pr),...
looks like an interesting change.
Once I hit 140 for 8 I will move up (ie: I will probably try the 150's...
I am the opposite sex you robot.
lol.
Nice workout dude! HUGE numbers as always! Keep up the good work man!
Awesome workout! wow 140 lb dumbells.
1/25: Legs
Box Squats: 225x12, 315x10, 435x6(pr), 415x6,385x8, 385x...
LOL, "m'wife", i love it.
Bonus points if you can name the TV show that is from
Nice leg workout.
Thanks Single Leg Leg Presses aren't so bad, just have to make sure I...
Great squating and sldl's, spytech!!
And ignore the damn sign!! Th...
Thanks WL
I emailed magnum fitness and they were like 'yeah.
Updated sig - Last night I weighed in at 205.
13.
Haha, adding muscle is the easy part (if you are willing to do the wor...
Yes, I agree.
That is true.
High rep workouts? What the crap is that?
Nice job on the clean ma...
Thanks sc
I plan on doing some full body hst type workouts - 15-20...
1/27: Back
Chins (shoulder width hammer grip): 100x6, 80x9
Wide Gr...
Damn, very nice rack deads.
Bar rests right below my kneecaps.
1/28: Shoulders and Arms
Seated DB Press: 100x7(pr), 90x10
Side La...
1/31: Chest
Incline DB: 140x7(pr), 130x8, 130x9
Decline DB: 150x4(...
Nice PR's spytech, rack pulls look a lot heavier than before.
Thanks chucks - 4 reps better at 500 than the last time I did them
ye nice lifting there.
Thanks scott
2/1: Legs
Box Squats: 225x20, 315x12, 445x7(pr), 415x8,405x8
Squat...
Nice 10lbs pr on squats again.
If I can keep up this pace.
5 weeks fool
Dur, my bad.
2/3: Back
Chins (shoulder width hammer grip): 70x10, 80x8
Wide Gri...
didnt do much for the lower back ? :/
Read the comment for today's workout:
Why do lower back when it ...
incline db with 140's, decline db with 150's.
nsb-
We go up to 150's here as well.
2/4: Shoulders and Arms
Seated DB Press: 100x8(pr),100x7
Side Late...
Nice workouts, you're so strong dude.
catching up??? I think I can take scott on some lifts, but just don't ...
LOL.
Yeah, scott has that too I hate benching (I think I have had 4-5 benc...
2/7: Chest
Incline DB: 140x7, 130x8, 130x7
Decline DB: 150x5(pr), ...
Nice job on the 140's again, get 8 reps next week.
strong pressing as usual there spy.
Thanks guys
eh, i guess its ok
Ill try harder next workout
2/8: Legs
Box Squats: 225x20, 315x15, 455x7(pr), 425x7,405x8, 385x1...
Nice workout, why was LP lighter than usual though?
great looking work there.
didnt he say he was doing leg presses one legged now?
Thanks guys
sword - you remember I mentioned the 900lb capacity fo...
2/10: Back
Chins (shoulder width hammer grip): 80x10, 80x8, 70x10
...
HOLY SHIT!!!!
Remember back when i said i could keep up with you o...
haha, thanks.
real good rack pulls.
thanks
yup, that would be her.
Your rack pull for 10 reps is the same as mine for a triple .
Thanks kiddo Youll be 10-repping it in no time.
2/11: Shoulders and Arms
Seated DB Press: 110x0, 100x9, 100x8, 110x...
nice!
are u a programmer?
yup - its been a big hobby of mine since highschool.
2/14: Chest
Incline DB: 120x12, 130x8, 130x7
Flat DB: 120x12, 130x...
Incline fly with 75, holy monkey madness
Light weight! I smashed some fingers on my left hand on the 4th rep of...
Nice rack deads and incline DB press.
Thanks Friend with the metal shop called, said he fixed my hooks and ...
what hooks, what do u hook them onto ? u got a pic u could show me and...
nsb-
I got them here: http://drsquat.
I hate you
hah
2/15: Legs
Box Squats: 225x20, 315x20, 465x8(pr), 435x8, 415x8, 405...
Nice job adding 10lbs and an extra rep on squats Very nice.
Thanks
2/17: Back
Chins (shoulder width hammer grip): 90x10, 80x8
Wide Gr...
nice cardio workout w/ those shrugs, hehe
how do you do incline db ...
I put the adjustable bench at a slight incline (prob about 20 degrees)...
2/18: Shoulders and Arms
Seated DB Press: 110x7(pr), 100x9
Side La...
Updated sig.
I think at the rate you're going you don't need to cut as soon as Apri...
Thanks sword.
The cut probably won't take too long anyway then.
sword-
yeah, it would.
awsome prs on shoulder press and laterals
serious weights man
Thanks Porky
got any updated pics?
Ill post some when im done bulking
who wants to see some fat guys pics, pfft
seriously i'd be intre...
shouldn't Lipoderm be better in your situation? Ask Loki (Lok7y) here...
wait-
From the studying I've done I am pretty sure Absolved is what...
2/21: Chest
Incline DB: 140x8(pr), 130x9, 130x10
Flat DB: 130x10(p...
2/22: Legs
Box Squats: 225x20, 315x20, 475x7(pr), 405x10, 405x10
B...
awesome squating man!
Awesome.
Thanks guys.
Wow, sweet journal.
475lbs aint no thang on squats.
Yeah, I just wasnt pulling down on the bar hard enough - my fault that...
Thanks for posting in my journal, fire!
Awesome vids Great lifts,...
Thanks man.
fire - yeah the middle parts broke off on both of my hooks.
good workout, i wann aget a pair of those db hook things
You will wonder how you got along without them But be prepared for th...
how heavy did it take for themto break? and how heavy do they say on t...
nsb- you have a point.
Strong leg day man.
500 pounds i dont know about that, 500 pounds would be bending a barbe...
Thanks
BB.
Back update:
Left side is pretty sore/tight - probably going to have...
2/24: Back
Chins (shoulder width hammer grip): 70x12, 70x12, 70x10
...
All I can say is
You use straps for the rack deads?
Yeah, I do.
Wow, those are some heavy rack deads.
Thanks!
rack deads look good for somebody who was gonna do a normal person's b...
Yeah, soon as I did my set with 405 I realized my back would be fine u...
oh and that means that youre gonna hit a 500 sq right away instead of ...
Its not so much for growth at that low of a rep range - its all streng...
520lb rack deadlifts.
525, friggen idiot, gosh!
Thanks Rack deads are a weird phenomenon...
besides, you know im training to be a cage fighter anyway napoleion
...
hey, how much you wanna bet I can throw this dumbell over those mounta...
dont be jealous i been chatting with babes online all day napoleion
...
Workout's look awesome, very impresive Rack Deads.
nappyD is friggen sweet.
For squats that sounds safe.
Ahh, I see what you mean.
2/25: Shoulders and Arms
Seated DB Press: 110x7, 110x6
Side Latera...
Freaking Amazing Curling!!!!!!!!!
Thanks
glad to see you learned how to use color tags spytech.
dammit u beating me on hammer curls.
With tris/bis I am more concerned about isolation movements over compo...
Awesome curling spytech.
Thanks J
Whats HIIT?
High Intensity Interval Training
Damn dude! Awesome workout! Some strong hammer curls man!
here a link for you.
Impresive curling, good workout.
Thanks guys
Good lord, you're starting to catch up to Hat
Who's Hat? Excuse my ignorance
u dont know who hat is? what the hells wrong with u
yes, me saying 'who's hat' would typically signify I do not know who H...
i dont know who hat is either
who the hell is hat?
u dont know who hat is? hes rite here this will make u remember.
Don't know why, but that made me laugh out loud, lol.
Take a look at his journal at FI.
OMG You're not kidding.
Thanks, Ill check it out
edit: holy balls, just checked hat's lift...
from his lifts, I dont think its the same hat that I posted.
lol - thats wario actually.
who u talkign about here.
scott- guy on the fortified iron forums - name is HAT.
wow.
LOL, I didnt want to be the first to point that out.
2/28: Chest
Incline DB: 140x9, 110x10, 110x12
Flat DB: 140x8, 110x...
Nice fricking numbers amigo!
Are you going to change up exercises for...
thanks dude
For chest strength days I will be doing 3 sets of incl...
holy crap 90 lb flyes? thats crazy awesome nice work man
Thanks
hmm.
yeah, it feels weird to leave the gym without leaving all my energy in...
heavy ass pressing.
Thanks nsb I do have a shirt that says "Got Tickets to the Gun S...
3/1: Legs
Box Squats: 225x20, 315x20, 485x8, 455x8, 385x12, 385x12
...
Good workout Spytech.
I have answered this before, but I am glad to answer again.
box squats=win
Your progress aint slowing down yet
Yes they are, and not its not Big weights next week - I am pumped for...
Whats the height of the box tech?
I use the adjustable incline/decline/flat bench for the squats (just s...
3/3: Back
Chins (shoulder width hammer grip): 45x12x4
Incline DB R...
I'm confused.
solid.
strong little back u have there spy.
As I stated before this week started - deload with some heavy sets I ...
haha, Ill try my best I would like to see at 600x2 by the end of stre...
Thanks scott - I feel the same way.
3/4: Shoulders and Arms
Seated DB Press: 80x12x3
Side Laterals: 40...
Good point.
Glad you agree I am going to try it and see how it works out.
3/7: Chest - Strength Training
Incline DB: 150x3, 150x3
Flat DB: 1...
Nice inclines there, spytech Keep up the great work, man!
Yeah since the negative would be easier for the back to handle.
Thanks guys
I dont know sword.
That's what I was suggesting.
Yeah, I pretty much decided after doing my heavy sets with flyes today...
I can't even see myself doing sets of 8 on those, my shoulders probabl...
I used to be the same way, but after doing lots of heavy shoulder and ...
True that.
Exactly- you learn over time what your body can handle.
Who knows maybe I will be the same way.
good God bro.
Thanks J
3/8: Legs - Strength Training
Box Squats: 225x20, 315x10, 405x4, 50...
impressive.
Freaky lifts man
Do blue numbers mean new PR's?
good job!
Thanks guys.
Nice work.
and bet you dont runaround like an idiot too before u lift.
Hes still got me beat on those I think - last time he did them (in his...
haha, layne definitely has his own unique method of getting psyched ou...
god i sit here type up the previous set rest for a mo then go over gra...
We all have our ways of getting in "the mindset" for our lif...
*subscribes*
nice journal man.
Thanks for the words Brego
I have never used a belt yet, but I am ...
I just hurt my back today without one, but people are saying all it do...
Strong squatting and SLDLs! Keep at it, ST.
Thanks mivi
You touch upon a great subject to address: belt usage and what it does...
Strangely enough, I was just checking out your journal, spytech.
damn bro, really nice numbers!
I'm with you and Limbo on the belt i...
Thanks J
Limbo - what a coincidence Yeah, ill be a senior citiz...
LOL.
Seeing that I always set my goals high - large aircrafts should be pos...
Nice leg workout bro! Finishing off box squats with 405x15 is insane!
ont he belft subject i dont use anything bar straps.
Must have been at 202, it sure didn't look like you were sub-200 at th...
Yeah, that set was intense - talk about lactic acid
Yeah, some guys are like that.
Hopefully Ill be able to get where I want cutting wise and stay near 2...
hmmmm.
I dont know how much chuckles eats - If I remember its a lot.
Cool.
Dude, excellent upper and lower body workouts.
Yup, they are right - you have to eat big to get big, cannot be put an...
Thanks fire
You do have me beat by quite a bit on those SLDL's, bu...
what is your current routine spytech?
chest
legs
back
shou...
affirmative.
ye thats one thing i dont get i you are doina strength cycle.
Could you give me an example of one? Whenever I've done strength train...
I did not like the upper/lower heavy/light split either.
Nice lifting man.
3/4: Shoulders and Arms - Strength Training
Seated DB Press: 110x4,...
70's on side laterals? Any momentum getting those big boys up? (no off...
Some momentum is used - yeah.
Great workout.
Because I am Strength Training.
nice workout, is that 5 plates a side on the shoulder presses? I didn'...
hehe ye you cert have me on shoulders.
Pretty much - today I had 4 45's, 1 35, 2 10's each side and I would n...
Thanks Scott, you know I will - I still have to get you on squats
na i will catch you my back is getting so much stronger and my shoulde...
Nice workout Spy! What is up with the ones that don't have blue?
Thanks warped I like finishing off each body part during strength tra...
Nice shoulder Presses Keep at it, spytech!
Thanks
Light weight.
aint nuttin but a peanut.
u never cease to amaze me with those PR's!
nice work spy! keep it up
Thanks K
jesus christ, youre putting up some digusting numbres spy.
haha, thanks A
How much do you eat? How much protein? Im very impressed with your SLD...
I dont really keep track anymore, as I can estimate pretty good just b...
uhuh and approximately how much weight would you say you were gaining ...
I try for 0.
3/11: Back - Strength Training
Chins (shoulder width hammer grip): ...
Solid workout
Good workout, man!
How did you find the two different styles of rac...
Thanks guys.
geez.
Thanks Brego.
Strong workout, very Impresive.
awesome.
Thanks guys
If you're still going this route during your cut, you might want to ch...
Bummer.
hehe that reminds me of the first time I did rack deads in the 2-3 ran...
haha yeah sword - I dont think that 625x3 was limited by strength so m...
you are so lucky.
good info bro.
come on I wanna see you shrug 1000.
Ill do that when I rack dead 1000
Dude sweet workout.
I go down as far as you can go without locking your elbows out straigh...
3/14: Chest - Strength Training
Incline DB: 150x3.
Looks like a good workout to me!
How high do your gym's DBs go? I'v...
Eh, it was an OK workout.
Nice chest workout Spy!!
Sucks about the dumbell situation.
Very nice workout.
Yeah I have to talk to the fitness dir.
Thanks B Next monday will be much better, as long as the forearms rec...
not too bad there at all.
Yeah, those presses will be better next week when my arms are recovere...
3/15: Legs - Strength Training
Box Squats: 225x12, 315x12, 505x2, 5...
ah nice pr there.
Thanks scott.
Hye nice workout.
Pointless, imo.
Great workout there spytech.
Solid workout, man.
Thanks
I saw that in your journal today, good work
I got 525x2 last week.
Beast! Good workout.
Thanks
Nice going on the 150 DB's back there.
Thanks Gaz
wow ur pretty strong u should b proud
where u live in minnesota?
Thanks - southeast MN.
spytech do you measure your own BF or go have it done somewhere?
If...
+1 (me too)??
I use the FatTrack II (available at the bb.
3/17: Shoulders and Arms
Seated BB Press: 205x6, 205x6, 185x10
Sid...
good workout man!
hey, im curious how u get in position for behind th...
Thanks K
I set the handle so it was level with the middle of my up...
Solid workout, man.
Great workout!
Question: My arms have been hurting around the elbo...
nice workout bro and thanks for the 7-site link
nice light shoulder day there.
Thanks This forums performance has been pretty spotty in the afternoo...
Yeah I refuse to take it easy.
Just grab a bar on the squat rack and reach behind and grab it palms u...
3/18: Back - Strength Training
Rack Deadlifts: 225x12, 315x12, 405x...
awesome man, loadza prs, good to see!
Great workout.
Arggh! You're one big bitch, and strong too
Those chins blow my mind...
nice f-ing workout.
No, I never have a bad workout.
Agreed!
Thanks I think I have a 700lb rack dead in me yet.
coool to write 600 adn something.
Hurry up and by them then, I'm not waiting for you
they are mine on monday.
Nice chins bro! Those lifts are insane!
Thanks, mivi
675x4, hehe that's 7 plates per side! Is the bar bent yet?
i would hope so as mine is permanently bent now.
Wow, nice rack deads.
since everyone is in here rihgt now.
Hard to say - I think I could get at least 700 fresh - maybe next week...
Amazing!
nice workout bud
Thanks K
Why so many accimilation sets on Racks? You have the big 700 in you fo...
Well, this is only my 2nd week at going really heavy on them - so slow...
awesome numbers spy.
Thanks A
three dots are copyright.
quit post whoring in my journal
Wow, awesome workout spy.
hehe ye everyoen is talking like scott nwo.
hey hon
why dont you put those muscles to good use? the driveway r...
whip-pshh.
psh, itll melt in a few days anyways.
Do you guys have seperate computers that you talk from or something.
"Do you guys have seperate computers that you talk from or someth...
Quick outline what I will be doing for the next few weeks: Strength co...
Looking good, you strong mo-fo ;-).
yeah, just mixing the rep ranges up a bit.
Good idea mixing it up.
only if you're going to failure
if I dont fail within 4 reps on strength sets, I am not going heavy en...
3/21: Chest
Incline DB: 130x10, 130x10, 130x10
Flat DB: 130x10, 13...
Solid workout!
Were all the sets to failure?
All the db work sets were 1-2 reps shy of failure (ie: I would have fa...
im just intrested to know, did you ever try abbreviated routines ?
i ...
Yeah I've tried it all.
Nice chest workout, I find that going too low on inclines hurts my sho...
Yep like everyon said, solid lookign workout there.
Thanks B
nah B I meant the mixing of 2-4 reps and 6-10 reps.
Ahh ok.
yeah u will see gains on both no matter what you do
Strong chest workout.
Thanks C
Impressive chest workout there, ST! Strong inclines!
Thanks mivi
what happens if you step up like me then.
Thats the thing - I cant fail on some lifts within 4 reps - like db pr...
3/22: Legs
Box Squats: 225x12, 315x12, 495x4, 495x2, 455x10, 405x10...
still not too shabby.
Thanks scott.
what type and size of box u use i have been tryin to get one and cant ...
I just use one of the wide flat benches we have at the gym.
Weak leg days all around today :[ I felt weak on squats today too.
dam.
Maybe its something in the air Besides being overtrained, I was worry...
Like scott said, not to shabby.
Good workout, man.
Thanks L and B
Yeah, those 2 weeks really took anything I had left ...
damn bro.
lol, thanks J
Wtf.
Thanks B
Looking forward to a few weeks of moderately light squats ...
Nice everything, especially SLDL's.
still some pretty huge numbers dude!
nice
Thanks K
what was the thing that you read, maybe I'll check it out
The main article I was reading was http://t-nation.
I agree.
Thanks, I will 600 squat by years end
3/24: Shoulders and Arms
Seated Military Press: 135x20, 185x12, 185...
great shoulder day there.
Awesome workout Spy.
My knees go a lot past my toes too but I go ATG.
are u squatting with plates under heels?
No, that is a bad idea.
yeah
I'm looking forward to it.
spytech, i've had the same problems as you before and I'm glad to see ...
Yeah, thats the great thing about box squats - however as I get heavie...
3/25: Back
Rack Deadlifts: 225x12, 315x12, 405x6, 495x4, 585x5, 675...
well, I was feeling pretty good about some of my lifts until I came in...
Great workout man! What's an incline dumbell row??
Thanks fire.
they're a bitch to do too.
Oh my.
Yeah Next week I will start doing full deads now that I hit my goal o...
Thats one intense workout, Spytech! Keep at it!
Thanks, I was sweating my ass off
Speed deads with 315? I only wish.
WOW.
thats how i do my rows.
Definitely harder, takes the ability to cheat away, pretty much.
Wow 12 reps is a lot on a set of deads no matter what tempo you use.
No idea.
GOOD GOD!!!!!!!!!!
I take it you approve, lol.
.......nice................................ wait.....howabout ABSOLUTE...
Thanks cobain, I'm glad I can inspire you.
Posting my new split for you all to critique, etc.
very interesting setup.
I think it looks good tech, but I need the gym more than 3 days a week...
Yeah, that is a mentality I have as well, but with the high frequency ...
3/28: Full Body - Emphasis on Chest Hypertrophy/Back Strength
Incli...
looking good but why this change of workout.
Need a change of pace, and it will work well with cutting - allows me ...
good work.
Pretty much - just seeing if I am leaving anything on the table with m...
nice workout bud
Thanks K
Solid looking workout spytech.
Thanks B
Thanks for posting such a thorough workout journal spytech.
No problem CL.
Strong workout man.
Thumbs up workout!
Good workout, man.
Thanks L.
Cool, think I may try them tomorrow.
3/29: HIIT
Warmup: 5 minutes 3-6mph gradual increase.
Nice cardio there.
Nice cardio.
Solid strength workout Spy, nice cardio there as well.
ah.
Thanks guys
not bad big guy
Just think, some people can do 12mph.
Thanks WL - its sickening to think that marathon guys can do that.
glory days.
don't you wish you could go back.
That's pretty darn good for someone with a body like yours.
Thanks izzm
When I graduated highschool in '99 I was a lanky 130 p...
That's pretty suprising.
Yeah, my 400 was in the 50's, ran some 48 splits in the mile relay eve...
yah, go back to when your butt wasnt GIGANTIC.
hehe.
Spy, seems there are pictures of you splashed all over your wife's web...
haha, she wanted to take some pics for experimentation and I had no pr...
sorry, your butt won't fit in the viewfinder.
LMAO!!
you are all horrible horrible people.
3/30: Full Body - Emphasis on Leg Hypertrophy/Chest Strength
Box Sq...
bet ur but pic is your wifes favourate.
Thats why they make panaramic view!
Awesome workouts man, congrat...
Thanks Raider.
Nice lifting!
You and 2THICK should race to a 1500 lb leg press.
Thanks L.
4/1: Full Body - Emphasis on Back Hypertrophy/Leg Strength
Box Squa...
1020x12 on leg press?!!!!!!!!!!!!!!!!!!!!!!!!!!!
NICE!
Most I've...
amazing chins man
good workout
amazing chins man
good workout
Nice workouts man, I havent been around the forums lately but you shou...
Great workouts spytech!
Nice workout once again.
damn bro, you never cease to amaze me w/ the numbers you put up.
pussy weight!!
j/k.
Question of the day, fire.
Crazy strong workout Spytech.
Thanks C
Hey all-
I will probably be posting my bulking 'summary' later toda...
Lookin muy largo man.
damn bro looking really dense and muscular.
fatty
j/k Like j said, delts are amazing.
damn man, you're huge! awesome bulk!
Thanks cobain, it went pretty well
END OF BULK PROGRESS SUMMARY
26 weeks after I started on Oct 1st, m...
Rest of the pics.
wow!
looking HUGE bud!
awesome
got a link to your diet man?
Quote from my 6 yr.
Looking good, ST.
Thanks mivi
looking huge.
Thanks WL, I cant wait to strip off some of that soft stuff.
looking massive bro, blew me out of the water.
Thanks Poker Hope you stick with it
Awesome progress, bro.
thanks L, and enoug with the clock people, haha.
Where in Wal-Mart are these one-way protein bars?
adult nutrition aisle
beastly pics.
thanks aeterna
looking great there spy.
Thanks scott, all the hard work is worth it in the end
Ill try to ...
4/3 Full Body - Emphasis on Chest Hypertrophy/Back Strength
Incline...
Very nice.
lol yeah, first time doing them since.
u dont have a gut.
hah, thanks hon
scottie - just for you.
Damn you still look freaking massive without flexing.
haha that really your wife?? Awesome
wow looking real good there spy.
Scott, and Spytech (sorry not sure what ur real name is), as you two a...
for me every rep is explosive.
How is your diet going to change with your cutting? I know you said t...
Good question.
Cardio
Ran for 20-25 minutes or so outside at a slow jog.
lookin diesel bro!
I think hed be a little more scared if it wasnt
haha, yeah - who wants an e-stalker.
Strong workout bro.
Thanks
4/5: Full Body - Emphasis on Leg Hypertrophy/Chest Strength
Leg Pre...
Nice workout and diet (curly fries???? )
Do you use the powerhooks ...
Hell yeah, arby's is AWESOME.
just curious, do u have all this equipment at your house?
nice.
Only thing I take right now are my vitamins and whey protein.
I've tried Xtend, and it works pretty well for me.
YMCA's suck (I go to one, also)!! Only place where they are amazed by...
something to look forward too
haha, wooooo!
I agree, if I had more money Id go o a good gym.
spytech will you let me know how that lipoderm ultra works for you?
...
Will do.
well good luck and I do hope it works!
Thanks, so do i
4/8: Full Body - Emphasis on Back Hypertrophy/Leg Strength
Squats: ...
good lord, how is 110x20 not a pr on incline
impressive w/o there
I only count PR's in terms of absolute weight, rather than reps.
bleh rep prs count.
nice workout spytech
Thanks J!
Crap.
haha thanks
Another sweet workout from spytech.
Thanks C
Absolutely incredible workout, spytech.
Hey nice workouts.
Thanks guys.
Incredible workout Spy, you Sir are on another level.
Thanks G, trying my best.
Cutting Update
Weight: 206(am)-209(pm)
Down 5 pounds from 210(am)-...
lookin good
good freakin' Lord, moving some great weight (no surprise).
Thanks J
Xtend is a really nice product.
nice squatting dude, i thought u got knee problems from regular squatt...
K-
It took alot of reading and experimenting to find the right form t...
Damn dude, you gotta be lookin like a monster with those stats.
i see.
Looks like the cutting is starting off well.
Yeah, more than likely it is just ligament tenderness - I have the sam...
So far so good This week will determine if i need to increase/reduce ...
That's a slllloooowwww cut.
Slow, yeah, but my main concern is conserving as much muscle mass as p...
That would take you like a year to cut.
Not the way my body works, it seems once I start cutting I cant get th...
how many weeks are you going to cut for btw?
No set time frame, just as long as it takes until I am happy.
4/11 Full Body - Emphasis on Chest Hypertrophy/Back Strength
Inclin...
Good grief.
Thanks B.
Nice workout, 140's is crazy.
Thanks nsb.
yeah you're right, I wouldn't want to film myself lifting either.
Killer workout, Iam just startign to follow, good luck.
Sick workout bro.
Thanks guys
what u painting.
wife and i are moving to a new house - just painting some rooms, etc.
Nice workout man.
nice.
Typically I go from one exercise to the other straight out.
Ill post pics sometime, dont have any right now.
Haha, you got to find a dark corner and scare everyone away.
Cannot do that at the gym here - not area to hide in and it is always ...
Another great workout.
i think they want some proof of your lifts
Nice lifting, always nice to see PRs, also its awesome your moving int...
Thanks guys.
ack that sucks.
yeah.
4/13: Full Body - Emphasis on Leg Hypertrophy/Chest Strength
Squats: ...
Nice intense workout.
dam ****ing nice db bench numbres.
GREAT numbers you put up there.
Strong inclines and declines! Keep pushin' it, spytech.
You've gotta be kidding me.
good freakin' Lord bro.
Solid lifting, man.
Thanks B.
Thanks L.
not too shabby a day there spy keep it up.
Thanks scott Those week layoffs can be rough on us, its hard to stay ...
And hopefully you got a big truck so you don't have to make a bunch of...
"limited," pshh.
LOL i'd be happy just to roll them around a bit
haha, I remember when the 75's were unfathomable - now I warm up with ...
Cutting Update - week 2
Weight: 203(am)-206(pm)
Down 3 pounds
B...
what are you planning on cutting to?
200ish most likely.
wow u cut quickly.
The cut looks like it's coming along real good.
Thanks CC
so.
spytech - do you take in so many calories while cutting since your met...
Yeah, I have to take in quite a bit more calories than a normal 210lb ...
4/18/05 - Chest
Incline DB * Flat DB Flyes: 100x20*80x10, 100x20*80...
Very nice workout spytech.
Another good workout Spy.
Thanks G
Cool workout, ST.
great link spytech.
great lifting so what u doin without ur heavy dbs now.
Thanks guys.
High reps there huh.
I would imagine it would - increased HR, etc.
Nice workout.
haha, not sure.
Real strong bro.
hey spytech, do you have any pics of you when you were first starting ...
To hear tell me someone my progress is inspiring.
damn spytech.
4/19/05 - Back
Hammer Chins: bw+90x10, +100x10, +100x9
Bent Over T...
looking real goodthere and great volume there for back.
Thanks scottie.
Damn.
lol.
nice workout when can we expect new pics to compare to the one above?
Nice workout spytech, as always, heh.
Thanks B
dude, you had a pretty good base IMO.
Thanks C
I was always really lean and athletic from the get go, wh...
4/21/05 - Legs
Box Squats: 225x12, 315x12, 405x3, 405x3, 385x3
Leg...
Sweet alright, very impressive.
haha we will never know - I cannot fit anymore weights on the press - ...
Nice lifts.
great leg day there spy.
Yeah, change is always nice.
All I think that needs to be said about that workout is : "I used...
Does your gym not have 100lb plates? Get a crate and start putting DB'...
Another great workout.
No, Brego.
Thanks B - but as wait said, never.
I guess youll be calling my way when the time comes, im about 156lbs.
haha, not sure how someone would sit on it - this leg press works a bi...
*155 lb squat rack Curl Boy *-spytech, quit acting tough, leg training...
bahaha, that made my morning
I must have missed that last workout.
Nice back workout.
Thanks guys
4/22/05 - Shoulders and Arms
Seated DB Press: 100x10, 100x8
Seated...
how in the hell do you keep hitting PR's while cutting!? man, I'm off...
Just because I am cutting calories does not mean I have to cut strengt...
true, but whenever I try to cut I get loads weaker.
you're probobly cutting your calories to fast and/or not having a refe...
Wait is right - the only time I have had to cut weights during cutting...
ah nice to se ur still oh pressing some stupid weight.
tru.
Good lifts.
Thanks
Awesome lifting, man.
Thanks L.
Change of plans.
Only muscle
Personally, I don't think you can do it.
haha.
I would save doing DC training for when you're bulking.
Strong pressing back there.
It looks like a good plan man.
Thanks guys, appreciate it
Note: Decided I am going to use the smi...
boooooooo.
Well you can take your respect and.
Great workouts lately, ST.
Thanks mivi
spytech I've read up a bit on DC as well.
Spytech, have you posted any pics since you started cutting? I scanned...
Oh god your doing that weird 4day rotation.
Yes, oh god, I am, lol.
Good luck trying to do statics on the bench.
haha I hear you.
Calorie expenditure wasn't what I was getting at.
4 workouts/week - Ill take this as a challenge
Oops.
haha, right on
I am used to doing 80+ worksets every week at ME, ...
ye goiod luck what i can see dc is a bulking program.
Yeah I am not a big 'train to failure' advocate either, but Ill try th...
I am a training to failure and progressive volume freak.
I hear you J.
4/25/05: A1-Back Thickness, Back Width, Biceps, Forearms
Hammer Chi...
http://www.
Damn, looking strong as ever!!
And to your wife: WTF!!??
I wasnt expecting a workout already! Awesome.
Thanks sword, you are right
What is the max-ot warmup approach - h...
haha
well i'll do an example, lets say I am warming up for incline ...
Real nice first workout Spy, impressive all round.
Thanks Gaz
Thanks for the summary sword - that is what I figured i...
****ing strong.
I'd piss on my self if I seen someone curlin 95x15.
haha thanks live.
Well I think once you break the 18" guns and 10% or under, you au...
God those numbers are amazing.
Thanks B, nothing special, just busting my ass
Clean bulk is exactly right.
Yeah, but not everyone else does DC sees great gains in his clients, ...
there ya' go again bragging about your lightning-fast metabolism.
haha, right on
looking good there spy.
Mine is pretty damn fast too, even at 38, but mine likes to canibalize...
J - I know how you feel, my metabolism likes the muscle too, when cals...
I use the musclenow program, and he says to eat roughly 40% protein an...
4/26/05: B1-Chest, Shoulders, Triceps
Smith Machine Incline: 285x9-...
why did u do a 20repper?? is that your own "thang"?
again...
20 rep death set is my own thing - I figure if DC uses it to get your ...
very nice numbers.
Wow, your stronger than shit bro! Impressive weights your moving there...
Thanks B.
Thanks J
Pardon my ignorance, but what are the stretches for? Improved recover...
Keep it up spytech that was one nice workout
I can't wait until you...
Thanks sword.
Nice lifts, also thanks for explaining extreme stretching I may add it...
Extreme stretching would look silly, just my opinion.
Just tried the quad stretch after sprinting.
omg that is the most awful thing i ever heard of.
wait- try actually sitting on your feet, then leaning back - dont sit ...
I'm not sure what extreme stretching involves, but stretching has long...
Agreed, J.
Yeah.
Exactly.
You know your stuff bro! Keep up the good work!
On a different note...
No direct forearm work - closest I come is hammer curls, rev ez curls,...
great workouts spytech!
im just curious, for extreme stretching what ...
Thanks K Answered your question back a page (45), at the bottom
spytech do you do ALL extreme stretching AFTER you complete your worko...
Usually I try to do it right after I finish that bodypart, otherwise I...
4/28/05: C1-Legs
Squats: 425x12, 365x21
SLDL: 405x8, 425x5
Seated...
heh.
Nice workout.
haha try doin that weight for 20 reps straight.
Thanks scott.
the 360 odd.
Oh, no, those were straight.
ah brilliant so that must be a pr then.
thanks - yeah pr rep wise.
Cool beans.
Well it almost made me throw up.
why dont you think a set of 20 straight will help hypertrophy? Your su...
Well it will help - but not as good as a heavy as hell set of 6 would.
Im pretty sure after rep 10 you can take breaths in between reps.
Well yeah, you are a jerk, haha.
What is this chick logic?
I dont see why you wouldnt rather have a ...
Haha, I just like to go after the weights hard.
4/29/05: A2-Back Thickness, Back Width, Biceps, Forearms
CG Pulldow...
hmmm nice pulling there spy.
ye withte h 20 reps.
Thanks scott
Next week I have a NIN concert in Chicago so I will b...
Good workouts Spy.
Last post on page 43 details the DC routine I am doing right now - wil...
5/2/05: B2-Chest, Shoulders, Triceps
Smith Machine Flat: 285x13-5-3...
Nice numbers
Stop man you're gonna give Limbo a heart attack!
jk
Nice wor...
400x20 might be do-able.
Good Work mate.
Thanks L
Yeah, man.
lol.
5/3/05: C2-Legs
Hack Squats: 540x13, 610x7
DC Style Leg Press (top...
bleh free squats better.
For overall core development, stability and strength, yes.
Awesome workout, man.
Awesome leg day.
Thanks G
Dude being able to do 405x10 is enough and u did 475x8 or somethin
Yeah Ive gotten up to 485x8 on box squats.
5/4/05: A3-Back Thickness, Back Width, Biceps, Forearms
WG Pulldown...
mus be weird doin such lo volume een though it is intense.
yeah, it is weird.
Good job on those last few sessions Spy.
Thanks fire
5/5/05: B3-Chest, Shoulders, Triceps
Smith Machine Decline: 305x10-...
Quick question: Does a smith machine bar weigh 45 pounds?
Depends on the machine.
Also, how long have you been doing DC training now, and how do you lik...
meathead! Always Stay One To Two Reps Shy Of Failure! It Is Very Taxin...
Awesome workouts, ST.
nice solid session.
Your cardio must be better than mine.
Thanks sword - these failure lifts the last 2 weeks have all been very...
Thanks L Told you I could hack this workout.
Awesome spytech! Keep up the good work!
very nice workouts spytech, keep up the good work man!
Will do, thanks guys
What are Longbar rows tech?
Just like t-bar rows except.
looks dangerous for a guy to execute
Damn your an animal! For longbar rows, I use the attachment that is us...
Thanks J.
spy 16+7 = 23 not 20.
Sick Workouts lately Spy
I cant believe how well your doing with D...
Thanks L.
hey you! good job, i have to admit i wasn't to sure about this routin...
Thanks hon That pic is awesome.
Just curious, how low do you want your body fat? 6% seems really low t...
Good fitness spytech.
lol, thanks sword
Oh come on bro, 19" arms all the way! You are the next dorian yat...
19" arms, sure, eventually - but I am in no hurry to get there.
Why not just keep focusing on fast gains.
^^^ I agree.
he's not a mesomorph.
I don't know, even at his 150 pics he is very muscular looking and sol...
Have your ever competed? If not will you and any ideas when?
yes, he is
The whole meso/endo/ecto thing is IMO kind of dumb.
Nope.
Yeah I often wonder about the ecto-meso-endo stuff.
Yeah.
That was the best thing I have read today.
thats like saying there is no such thing as overtraining lol
Haha, right on.
sometimes true, but I dont' agree w/ this post.
I'm am what people would describe as a classic ecto.
I know you will bring up the point of person X that weighs 130 lbs and...
Progress Update
Quick update on my cutting status.
you seem to be very simular tro me.
I think that anyone can gain.
i agree bodyshape has nothing to do with it.
Everything seems to be going real well.
nah, not where I was going.
I have a fast metabolism, yet I too gain some fat while adding muscle.
Very good post, Joel.
Yeah, that is who I was thinking of when I typed that out, lol.
Thanks C If this navel fat would go away I would be a happy man
When I'm more focus on fat loss, I perform 20-30 minutes 5 days a week...
Tech, just get liposuction, duh
or.
no sh*t!
What a flippin jackass.
hehe.
5/9/05: C3-Legs
Leg Press: 1190x8-2-2
Leg Press 20 Rep Death: 920x...
Jesus man those are insane numbers despite feeling sick.
I think spytech is inhuman Whenever I'm feeling cocky and think I'm g...
damn, very nice workouts man
Thanks K
Awesome workout, hope your felling better tomorrow.
I recently overtrained.
Yeah, I was in the pit at the concert.
when you doing RPs tech.
Every last rep is failure.
Just curious, spytech your rep is 10% what it was yesterday and so is ...
the bb.
Oh I see.
Thanks J, I plan on it
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