StevieSparkZ Workout Logs

FitNotes Workout - Wednesday 4th January 2017

Start Time: ~ 9 : 30 AM (PST)

Hump Day Back Day - All PRs (Even Lat Pulldown!)


Felt good today, I woke up around 7 or 8 AM and slept a full 8 or so hours. This back workout was good, as I hit PR's in all my top sets with each exercise. The lat pull down PR is big for me because I only recently started to feel my lats. Being able to control and feel your lats makes a huge difference in ALL lifts. Just a quick glance at the mental cues that have helped me engage my lats in the big 3:

Bench - tucking in shoulder blades (bending bar into a U shape) and engaging lats makes you more stable which increases your bench
Dead lift - tucking in shoulder blades (protect your armpits as if someone was trying to tickle you) before dead lifting helps increase dead lift and prevent injury
Squat - Grab the bar and pull shoulder blades down (elbows close to body and down) will stabilize and maximize your squat

The lats are a factor in all and when they get stronger? Everything goes up. Hope everyone's workouts are going well!

** Conventional Deadlift **
- 115.0 lbs x 5 reps
- 165.0 lbs x 5 reps
- 215.0 lbs x 3 reps
- 265.0 lbs x 3 reps
- 265.0 lbs x 3 reps
- 315.0 lbs x 1 rep
- 315.0 lbs x 1 rep

** Seated hammer str downward row ** (1 armed, alternating)
- 45.0 lbs x 6 reps
- 45.0 lbs x 6 reps
- 90.0 lbs x 6 reps
- 90.0 lbs x 6 reps
- 135.0 lbs x 6 reps
- 135.0 lbs x 6 reps
- 180.0 lbs x 4 reps
- 180.0 lbs x 4 reps
- 225.0 lbs x 2 reps
- 225.0 lbs x 2 reps

** 45 Degree Hyper extension **
- 1.0 lbs x 12 reps
- 1.0 lbs x 12 reps
- 1.0 lbs x 12 reps
- 1.0 lbs x 12 reps

** Lat Pulldown **
- 85.0 lbs x 8 reps
- 100.0 lbs x 8 reps
- 120.0 lbs x 8 reps
- 140.0 lbs x 8 reps
- 160.0 lbs x 7 reps
 
FitNotes Workout - Thursday 5th January 2017

Start Time: ~ 9 AM (PST)

Lighter Bench Day - Benchin' With Friend


As title says, I benched with a friend so I did less weight and a bit less volume. It's my 4th day in a row so I can slow it down and focus on technique more. Went well and he wants to work out again tomorrow. I'm going to try and keep it early to beat the New Year's crowd.

** Flat Barbell Bench Press **
- 45.0 lbs x 7 reps
- 95.0 lbs x 7 reps
- 135.0 lbs x 7 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps

** Overhead Press **
- 45.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 95.0 lbs x 6 reps
- 95.0 lbs x 7 reps
- 95.0 lbs x 8 reps
- 95.0 lbs x 10 reps

** Rear Delt Machine Fly **
- 85.0 lbs x 10 reps
- 85.0 lbs x 10 reps
- 85.0 lbs x 10 reps

** 1 arm seated pull down (hammer strength **
- 90.0 lbs x 8 reps
- 90.0 lbs x 8 reps
- 90.0 lbs x 7 reps
- 90.0 lbs x 7 reps
- 80.0 lbs x 7 reps
- 80.0 lbs x 7 reps
 
FitNotes Workout - Friday 6th January 2017

Start Time: ~ 6 AM (PST)

Light Friday


Just kept it light today after some squats.

** Barbell Squat **
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 6 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps

** Romanian Deadlift **
- 135.0 lbs x 6 reps
- 185.0 lbs x 6 reps
- 185.0 lbs x 6 reps

** 45 Degree Hyper extension (Warm Up) **
- 0.1 lbs x 12 reps
- 0.1 lbs x 20 reps
- 0.1 lbs x 20 reps
- 0.1 lbs x 25 reps
 
FitNotes Workout - Monday 9th January 2017

Start Time: ~ 4:45 PM (PST)

Weakness


Title says it all, today I felt weak and just did what I could. The 25 rep hamstring curls were a great burn though. I also been sleeping a lot and that might have something to do with it. Sleeping enough is good, but over sleeping seems to make me feel sluggish.

** Conventional Deadlift **
- 135.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 275.0 lbs x 3 reps
- 275.0 lbs x 2 reps

** Lat Pulldown **
- 100.0 lbs x 8 reps
- 120.0 lbs x 8 reps
- 140.0 lbs x 8 reps

** 45 Degree Hyper extension (Warm Up) **
- 0.1 lbs x 12 reps
- 0.1 lbs x 12 reps
- 0.1 lbs x 12 reps
- 0.1 lbs x 12 reps

** Lying Leg Curl Machine **
- 90.0 lbs x 25 reps
- 90.0 lbs x 25 reps
- 90.0 lbs x 25 reps

** Seated Cable Row **
- 85.0 lbs x 8 reps
- 85.0 lbs x 8 reps
- 85.0 lbs x 8 reps
 
FitNotes Workout - Tuesday 10th January 2017

Start Time: ~ 8:15 AM (PST)

Feelin' Weak On A Tuesday Bench Day


I felt kinda weak today too on the bench so I didn't go for 225 on the flat BB bench or 135 on the OHP. On the bright side, I did hit a PR for the standing rope face pull.

** Flat Barbell Bench Press **
- 45.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 205.0 lbs x 6 reps
- 205.0 lbs x 7 reps

** Overhead Press **
- 95.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 115.0 lbs x 5 reps
- 115.0 lbs x 5 reps

** Seated Machine Fly **
- 75.0 lbs x 12 reps
- 90.0 lbs x 12 reps
- 105.0 lbs x 12 reps

** Standing Rope Facepull **
- 27.5 lbs x 12 reps
- 32.5 lbs x 12 reps
- 37.5 lbs x 12 reps
- 42.5 lbs x 12 reps
- 47.5 lbs x 12 reps
 
FitNotes Workout - Wednesday 11th January 2017

Start Time: ~ 10:15 AM (PST)

Leg Day Volume & Hams For The Mams


Title says it all, with stronger hamstrings, everything gets better. Squat, dead lift, and athletic performance. Building very strong hamstrings will also help prevent injury in all athletic pursuits.

I just decided to use all the bumper/Cross Fit plates in our area and that's why the weights are a bit off. I went with a lot of volume to feel the burn (not Sanders) and it was really something. I actually felt my glutes burning during a work out with the 45 degree hypertensions. They are excellent as they also provide spinal traction where as the squat gives you spinal compression. I love doing them after squats or dead lifts.

It's hump day, but my Friday, hope everyone's doing well.

** Barbell Squat **
- 45.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 255.0 lbs x 5 reps

** Lying Leg Curl Machine **
- 90.0 lbs x 25 reps
- 90.0 lbs x 25 reps
- 90.0 lbs x 25 reps
- 90.0 lbs x 25 reps

** 45 Degree Hyper extension **
- 1.0 lbs x 25 reps
- 1.0 lbs x 25 reps
- 1.0 lbs x 25 reps
- 1.0 lbs x 25 reps

** Hanging Leg Raise **
- 0.1 lbs x 12 reps
- 0.1 lbs x 12 reps
- 0.1 lbs x 12 reps
- 0.1 lbs x 12 reps
 
FitNotes Workout - Thursday 12th January 2017

Start Time: ~ 5:15 PM (PST)

Post Massage Accessory Workout


Well, as the title says, I got a massage and worked out. It felt really good and I think I should get a massage and workout about once a month or so. I did a lot of back stuff and ended with the rotary hip machine. I'm going to experiment with the rotary hip machine a lot more. I like how it emulates how the hip actually "fires" in any athletic movements.

In any case, hope everyone's 2017 is solid.

** Pendlay Row **
- 115.0 lbs x 7 reps
- 115.0 lbs x 7 reps
- 165.0 lbs x 7 reps
- 165.0 lbs x 7 reps

** Lat Pulldown **
- 85.0 lbs x 8 reps
- 100.0 lbs x 8 reps
- 120.0 lbs x 8 reps
- 140.0 lbs x 8 reps
- 160.0 lbs x 6 reps

** Chest Supported Rows **
- 60.0 lbs x 6 reps
- 105.0 lbs x 6 reps
- 150.0 lbs x 6 reps
- 225.0 lbs x 4 reps

** Seated Machine Fly **
- 75.0 lbs x 12 reps
- 75.0 lbs x 8 reps
- 75.0 lbs x 8 reps

** 1 arm seated pull down (hammer strength **
- 45.0 lbs x 7 reps
- 45.0 lbs x 7 reps
- 90.0 lbs x 7 reps
- 90.0 lbs x 7 reps
- 135.0 lbs x 7 reps
- 135.0 lbs x 7 reps

** Rotary Hip Extension Machine **
- 250.0 lbs x 10 reps
- 250.0 lbs x 10 reps
- 265.0 lbs x 10 reps
- 265.0 lbs x 10 reps
- 300.0 lbs x 10 reps
- 300.0 lbs x 10 reps
 
FitNotes Workout - Friday 13th January 2017

Start Time: ~ 5:55 AM (PST)

Fast Friday 2 & Chest Tendon Strain


This is the 2nd week that I've worked out Monday through Friday so I'm happy about that. However, the last time that I benched, I noticed a pain of a dull strain in my left pectoral area. I felt it again today which is why I had cut my benching short. I believe that I strained a tendon in my left shoulder/pec area. I tried to decline barbell bench after the OHP work and I did feel it bit.

Regardless of that, 205 on the bench still moved really fast so I just wanted to be safe. I'm going to take it easy on the benching and I'll take this weekend off from the weights as well.

Hope everyone has a great weekend.

** Flat Barbell Bench Press **
- 45.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 205.0 lbs x 3 reps

** Overhead Press **
- 65.0 lbs x 6 reps
- 95.0 lbs x 6 reps
- 135.0 lbs x 3 reps
- 135.0 lbs x 2 reps

** Decline Barbell Bench Press **
- 135.0 lbs x 3 reps

** Rear Delt Machine Fly **
- 85.0 lbs x 10 reps
- 100.0 lbs x 10 reps
- 115.0 lbs x 10 reps
- 130.0 lbs x 10 reps
 
FitNotes Workout - Monday 16th January 2017

Start Time: ~ 7 AM (PST)

Monday Fun Day & Lower Back Pain Gone!


Just worked up to a 3x3 for 275 on the squat and did a bunch of accessory work for posterior chain & hamstring.

Lower back pain was not felt today because this morning I decided to foam roll higher on my glutes. Specifically, I believe it to be the glute medius that was causing my lower back pain as of recent times. To get rid of something like that feels good man.

Take care of your lower back and have a good day.

** Barbell Squat **
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 255.0 lbs x 3 reps
- 255.0 lbs x 3 reps
- 255.0 lbs x 3 reps

** 45 Degree Hyper extension **
- 1.0 lbs x 20 reps
- 1.0 lbs x 20 reps
- 1.0 lbs x 20 reps
- 1.0 lbs x 20 reps
- 1.0 lbs x 20 reps

** Lying Leg Curl Machine **
- 90.0 lbs x 10 reps
- 100.0 lbs x 10 reps
- 110.0 lbs x 10 reps
- 120.0 lbs x 10 reps
- 130.0 lbs x 10 reps

** Seated Leg Curl Machine **
- 70.0 lbs x 15 reps
- 70.0 lbs x 15 reps
- 80.0 lbs x 20 reps
 
FitNotes Workout - Tuesday 17th January 2017

Start Time: ~ 10:25 AM (PST)

3rd Week - Dead lift & Accessory Work - Double Overhand PR Dead lift


As the title states, I am in my 3rd week of training weights on a consistent Monday through Friday schedule. Also, in the title, there is a "Double Overhand PR Dead lift" portion and I am happy to announce that all of my dead lifts were done with double overhand grip with no straps or chalk.

I felt it slipping a bit as I was about to lock out on the 305 but I was able to complete the lift.

The rest of the workout was just accessory work for my dead lift.

My lower back pain has really gone down since I started really foam rolling the glute medius!

2017 is starting off very well for me and tomorrow we will partake in the ultimate bro exercise AKA the bench press. Let's hope that left chest is all healed.

** Romanian Deadlift **
- 45.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps

** Conventional Deadlift **
- 185.0 lbs x 5 reps
- 205.0 lbs x 3 reps
- 225.0 lbs x 3 reps
- 255.0 lbs x 3 reps
- 275.0 lbs x 2 reps
- 305.0 lbs x 1 rep

** Lat Pulldown **
- 85.0 lbs x 8 reps
- 100.0 lbs x 8 reps
- 120.0 lbs x 8 reps
- 140.0 lbs x 8 reps
- 160.0 lbs x 5 reps

** Chest Supported Rows **
- 60.0 lbs x 6 reps
- 105.0 lbs x 6 reps
- 150.0 lbs x 6 reps
- 175.0 lbs x 5 reps

** 45 Degree Hyper extension **
- 1.0 lbs x 20 reps
- 1.0 lbs x 20 reps
- 1.0 lbs x 20 reps
- 1.0 lbs x 40 reps
 
FitNotes Workout - Wednesday 18th January 2017

Start Time: ~ 9 AM (PST)

Bench & Accessories


Started at 9 AM, left chest is feeling better and I just threw in many accessories. Hope everyone's doing well.

** Flat Barbell Bench Press **
- 45.0 lbs x 6 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 225.0 lbs x 3 reps
- 225.0 lbs x 2 reps
- 225.0 lbs x 2 reps

** Overhead Press **
- 75.0 lbs x 6 reps
- 75.0 lbs x 6 reps
- 95.0 lbs x 6 reps
- 95.0 lbs x 6 reps
- 115.0 lbs x 6 reps
- 115.0 lbs x 6 reps

** Parallel Bar Triceps Dip **
- 1.0 lbs x 5 reps
- 1.0 lbs x 5 reps
- 1.0 lbs x 5 reps

** Rope Push Down **
- 27.5 lbs x 8 reps
- 32.5 lbs x 8 reps
- 37.5 lbs x 8 reps

** Standing Rope Facepull **
- 27.5 lbs x 12 reps
- 32.5 lbs x 12 reps
- 37.5 lbs x 12 reps
 
FitNotes Workout - Thursday 19th January 2017

Start Time: ~ 9:50 PM (PST)

Late Leg Thursday Night


Just as title says, it was late and I decided to work out after a nap and getting off of work at 4 PM. I felt pretty good and just decided to squat a bunch.

** Barbell Squat **
- 45.0 lbs x 6 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 3 reps
- 225.0 lbs x 3 reps
- 225.0 lbs x 3 reps
- 245.0 lbs x 3 reps
- 245.0 lbs x 3 reps

** 45 Degree Hyper extension **
- 1.0 lbs x 12 reps
- 1.0 lbs x 12 reps
- 1.0 lbs x 12 reps
- 1.0 lbs x 12 reps
- 1.0 lbs x 12 reps

** Hanging Leg Raise **
- 0.1 lbs x 12 reps
- 0.1 lbs x 12 reps
- 0.1 lbs x 12 reps
 
FitNotes Workout - Thursday 26th January 2017

Start Time: ~ 5:55 PM (PST)

Big Three Thursday (First Ever)


I've never done all 3 big lifts in one day...until today. It is a result of my routine changing up a bit as I am adding in cardio workouts. The only thing that bothered me was the bench sets at the end. I felt my left chest was not 100%, it was more like 90%. However, I will not risk it and will bench in a couple of days and assess. Hope everyone's 2017 is still going strong.

** Lying Leg Curl Machine **
- 80.0 lbs x 12 reps
- 90.0 lbs x 12 reps
- 100.0 lbs x 12 reps

** Barbell Squat **
- 45.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 245.0 lbs x 5 reps

** Conventional Deadlift **
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 225.0 lbs x 3 reps
- 275.0 lbs x 1 rep
- 315.0 lbs x 1 rep
- 315.0 lbs x 1 rep

** 45 Degree Hyper extension **
- 1.0 lbs x 12 reps
- 1.0 lbs x 12 reps
- 1.0 lbs x 12 reps

** Lat Pulldown **
- 85.0 lbs x 8 reps
- 100.0 lbs x 8 reps
- 120.0 lbs x 8 reps
- 140.0 lbs x 8 reps

** Flat Barbell Bench Press **
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 205.0 lbs x 3 reps
 
FitNotes Workout - Monday 13th February 2017

Start Time: ~6 PM (PST)

Comeback & New Schedule


Hey guys, not much to say, haven't trained cause of work. I got a new schedule to where I work during the day more now so that's good. More to come hope everyone's doing well!

** 45 Degree Hyper extension (Warm Up) **
- 0.1 lbs x 20 reps
- 0.1 lbs x 20 reps
- 0.1 lbs x 20 reps
- 0.1 lbs x 20 reps

** Barbell Squat **
- 45.0 lbs x 5 reps
- 45.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps

** Conventional Deadlift **
- 135.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 225.0 lbs x 3 reps
- 225.0 lbs x 3 reps
- 275.0 lbs x 1 rep

** Lat Pulldown **
- 85.0 lbs x 8 reps
- 100.0 lbs x 8 reps
- 120.0 lbs x 8 reps
 
FitNotes Workout - Tuesday 14th February 2017

Start Time: ~9:50 PM (PST)

Valentine's Day Workout


Felt pretty good, been 3 weeks since I been going on a solid routine but let's get it!

** Hang Clean **
- 95.0 lbs x 5 reps
- 95.0 lbs x 5 reps

** Romanian Deadlift **
- 115.0 lbs x 7 reps
- 135.0 lbs x 7 reps
- 185.0 lbs x 6 reps
- 225.0 lbs x 7 reps
- 225.0 lbs x 5 reps

** Lat Pulldown **
- 85.0 lbs x 8 reps
- 100.0 lbs x 8 reps
- 120.0 lbs x 8 reps
- 140.0 lbs x 8 reps

** Rear Delt Machine Fly **
- 85.0 lbs x 10 reps
- 85.0 lbs x 10 reps
- 85.0 lbs x 10 reps

** Hanging Leg Raise **
- 0.1 lbs x 12 reps
- 0.1 lbs x 12 reps
- 0.1 lbs x 12 reps
 
FitNotes Workout - Sunday 19th February 2017

Start Time: ~ 1:30 PM (PST)

Sunday Reps 4 Jesus


On the day of the LAWD, I will do a fast bench press day! It felt good and my left pec doesn't feel strained anymore on the bench at any part of the lift.

The 3 week rest definitively paid off, but it's time to re-build that strength!

** Flat Barbell Bench Press **
- 45.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps

** Standing OHP **
- 45.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 115.0 lbs x 5 reps
- 115.0 lbs x 5 reps

** Standing Red Band Facepull **
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps
 
FitNotes Workout - Tuesday 21st February 2017

Start Time: ~ 7:20 PM (PST)

Squat Volume Incoming


I felt good with this work out and will continue to keep the volume up with squats as the weeks come. There was A LOT of people at the gym as I went during prime time. However, I was able to squat right away which is great.

Hope everyone's workouts in 2017 is going well.

** Barbell Squat **
- 45.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps

** 45 Degree Hyper extension **
- 1.0 lbs x 20 reps
- 1.0 lbs x 20 reps
- 1.0 lbs x 20 reps
- 1.0 lbs x 20 reps
- 1.0 lbs x 20 reps

** Hanging Leg Raise **
- 0.1 lbs x 10 reps
- 0.1 lbs x 10 reps
- 0.1 lbs x 10 reps
 
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