Spiny's Sponsored Uncle Z Log

[spinyvegeta]

Pics this morning at 250

 

[spinyvegeta]

CHEST
Bench
135x10
225x10
315x4
365x1
315x3
225x10
135x20

Pec Deck Flys
100x20x3
150x20x3
200x10x3

HS Wide Chest
360x10x3

HS Incline Press
180x10x3

Incline DB Flys
50'sx10x3
45'sx10x3

Horizontal Chest Press
200x15x3

Fell back asleep this morning so I only had 50 mins to get my workout in. Didn't push super hard so I could get in as much work as possible. Still got a decent session in but might go in tonight for another run.

 

[spinyvegeta]

CHEST
DB Press
60'sx10
80'sx10
100'sx10x3
90'sx10

DB Flys
50'sx10x3
40'sx10x3

HS Wide Chest
180x20
270x15
360x10

Low Cable Crossover
100x10x3

HS Incline Press
200x10x3
270x10

High Cable Crossover
100x10x3

Tits should be sore tomorrow

 

[spinyvegeta]

BACK
Deadlift
135x10
225x10
315x10
405x5
495x1

HS BTN Pulldown
180x20
230x15
270x10

Wide Lat Pulldown
200x20x3

HS Lat Flexor
180x20
230x15
270x10

Bent Over Rows
135x10
185x10
225x10

HS Low Row
270x20
360x15
450x10

Wide Handle Lat Pulldown
200x20x3

1 Arm Cable Row
200x10x3

BTN BB Press
95x20
115x20
135x20

HS High Row
270x15
320x10
360x10

V Handle Lat Pulldown
200x20x3

Incline Reverse DB Row
90'sx10
80'sx10
70'sx10

Heavy back day. Felt good to go heavy the whole time. I think I need to do more close handle underhanded lat pulldowns. Hit the upper middle of my back better.

 

[spinyvegeta]

LEGS
Squats
135x10
225x10
315x10
405x5
455x2
495x1
405x3
315x10
225x15
135x30

Lying Leg Curl
60x20
90x20
120x20

Seated Calf Raise
140x20
160x20
180x20

Cable Kickbacks
60x20
80x20
100x20

Leg Press
565x20
745x20
1015x10

Calf Extension
565x20
745x20
1015x20

Leg Curls
225x10x3

Leg Extension
225x10x3

Standing Calf Raise
395x20x3

Nice heavy leg day. Strained my groin slightly going down deep with 405. Nothing too serious. Weight at 249.5

 

[spinyvegeta]

Bi's & Tri's
1 Arm Preacher Curl Machine
30x20
40x20
50x20

Tri Arm Extension
50x20
70x20
90x20

Preacher Curl Machine
60x20
90x15
120x10

Seated Dips
225x15x3

Crucifix Cable Curls
140x20
180x15
220x10

OH Tri Extension Machine
110x15
130x15
150x15

Cable Curls
110x15
130x15
150x15

Rope Pulldown
110x10
130x10
150x10

Rope Curls
110x15
130x15
150x15

Tri Pushdown
200x10x3

Vbar Curls
110x15
130x15
150x15

Skullcrushers
90x10
140x10
180x5

DB Hammer Curls
50'sx10
60'sx10
70'sx10

DB OH tri Extension
50'sx20
60'sx15
70'sx10

BB Curls
110x10
80x15
50x20

BB OH Tri Extension
110x15
80x20
50x30

DB Preacher Curl
30x10x3

OH Rope Tri Extension
110x20
130x20
150x20

Was tempted to take the day off and lounge around all day but decided against it. Took all last weekend off. Went a little heavier with some lifts today. Need to return to lifting to grow.

 

[spinyvegeta]

Shoulders & Traps
DB Side Raise
20'sx10
25'sx10
30'sx10

BB Front Row
105x10
145x10
195x10

Rope Facepull
100x20
150x15
200x10

BB Shrugs
375x10x3

HS Military Press
320x8
300x9
280x9

Crucifix Cable Laterals
100x10
140x10
180x10

Straight Arm Pulldown
100x20
130x15
160x10

Cable Front Row
200x10x3

Seated Military Press
145x15
195x10
235x5

Cross Crucifix Facepulls
100x10
140x10
180x10

Shoulder Press
200x10x3

DB Front Raise
20'sx10
25'sx10
30'sx10

DB Y Press
50'sx10x3

DB Shrugs
100'sx10x3

DB Front Row
70'sx10
65'sx10
60'sx10

DB Bent Over Reverse Flys
25'sx10x3

My biceps and triceps are very sore from yesterday. Thats what I get for going heavy and doing 9 lifts per body part. Also researching with PGE1 helps really work and pump the corresponding muscle. So far its my favorite pep.

 

[spinyvegeta]

LEGS
Squats
135x10
225x10
315x10
405x5
455x2
405x3
315x10
225x10
135x30

Leg Press
565x10
745x10
1015x10

Calf Extension
565x20
745x20
1015x20

Lying Leg Curl
150x8x3

Standing Calf Raise
395x20x3

Seated Leg Curl
255x10x3

Leg Extension
255x10x3

Started to feel better around 3 yesterday so when the wife got home we hit the gym.

 

[spinyvegeta]

CHEST
Bench
135x10
225x10
315x4
365x1
315x3
225x10
135x25

High Cable Crossover
100x10
120x10
140x10

Low Cable Crossover
100x10
120x10
140x10

DB Flys
40'sx10x3

DB Press
80'sx10
90'sx10
100'sx10

Pec Deck Flys
100x30x3
150x15x3
200x10x3

HS Incline Press
270x5
230x8
180x10

HS Wide Chest
360x5
270x10
180x20

Vertical Chest Press
200x15x3

Didn't have a lot of energy today even though I've had plenty of food and rest. Made due with the energy I had to get a good workout in.

 

[spinyvegeta]

BACK
Wide Lat Pulldown
180x10
210x10
240x10

Wide Handle Lat Pulldown
180x10
210x10
240x10

BTN Lat Pulldown
180x10
210x10
240x10

Close Grip Lat Pulldown
180x10
210x10
240x10

Underhanded Lat Pulldown
180x10
210x10
240x10

Close Grip Row
210x10
240x10
270x10

Wide Handle Row
210x10
240x10
270x10

Wide Row
210x10
240x10
270x10

Back Extension Row
300x10x3

Rope Row
180x10
195x10
210x10

Cross Crucifix Facepull
100x10
160x10
220x10

1 Arm Cable Row
200x10x3

BTN BB Press
90x20
140x10
180x10

Reverse Pec Deck Fly
135x10
150x10
165x10

Reverse Incline BB Row
110x10x3

Shrug Machine
385x10
475x10
565x10

Seated Row Machine
135x10
165x10
195x10

Pull Ups
BWx8x3

Weighted Back Extension
75x50
150x50
225x50

Was not feeling the gym until I got to the second set. Then I wanted to stay the rest of the day. Totally crushed my back. Felt good isolating the middle of my back.

 

[spinyvegeta]

LEGS
Leg Press
385x20
565x20
835x20
1015x10
1105x10
1195x10
1285x5
1375x5
565x20x3

Calf Extension
565x20x3

Lying Leg Curl
60x20
90x20
120x10

Box Squat
90x10
180x10
270x10

Leg Curl
120x20
135x20
150x20

Standing Calf Raise
395x20x3

Leg Extension
120x20
135x20
150x20

Horizontal Leg Press
135x20
235x15
335x20

Calf Extension
135x20
235x20
335x20

Glute Kickback
50x10x3

Been a while since I went that heavy on the press and you could tell by the way I was shaking. Nice heavy workout though.

 

[OTG85]

Spiny do u have bad knees?

 

[spinyvegeta]

Spiny do u have bad knees?

Kind of

Skateboarding is a crime

 

[spinyvegeta]

Bi's & Tri's
1 Arm Preacher Curl
25x20
35x20
50x20

Seated Dip
220x15x3

Preacher Curl
60x20
75x15
100x15

OH Tri Extension Machine
80x20
90x20
100x15

Cable Crucifix Curls
120x20
160x15
200x10

Rope Pulldown
100x15
120x10
140x10

Cable Curls
100x20
120x15
140x15

Skullcrushers
105x10
145x10
195x8

Rope Curls
100x20
120x20
140x20

OH Rope Tri Extension
100x20
120x15
140x10

V bar Curls
100x15
120x15
140x15

Tri Pushdowns
200x10
150x15
100x20

DB Hammer Curls
65'sx10
60'sx10
55'sx10

DB OH Tri Extension
50'sx10
45'sx10
40'sx15

BB Spider Curls
50x10
60x10
70x10

BB OH Tri Extension
50x30
60x25
70x20

Only had an hour to work with so I got in what I could. First workout I've done in a while without using PGE1. Felt good not having my muscles burn the whole session.

 

[spinyvegeta]

Shoulders & Traps
DB Side Raise
20'sx10
25'sx10
30'sx10

BB Front Row
105x10
145x10
195x10

Rope Facepull
100x20
150x15
200x10

Cable Side Laterals
120x10
160x10
200x10

BB Shrugs
375x10x3

HS Front Iso Military Press
320x10
330x10
340x8

Facepulls
200x10x3

Cable Front Row
200x10x3

Seated Military Press
145x10
195x10
235x10

Straight Arm Pulldown
100x20
130x10
160x10

DB Shrugs
100'sx15x3

Shoulder Press
200x10x3

DB Y Press
50'sx10
55'sx10
60'sx10

Incline Reverse DB Fly
30'sx10x3

DB Front Row
80'sx10
75'sx10
70'sx10

DB Front Raise
20'sx10
25'sx10
30'sx10

Bent Over Reverse Flys
30'sx10x3

Felt strong as hell this morning. It was nice to push some heavy weight. Think its time to do a little bulking. Weight is 257 as of right now. Hopefully I can keep a lot of excess fat off me.

 

[OTG85]

Kind of

Skateboarding is a crime

I'm having trouble squatting these days and need a new solution to building leg mass without squats.

 

[theCaptn']

I'm having trouble squatting these days and need a new solution to building leg mass without squats.

Smiths-Legpress-lunges-deads

Or....

Use a gimmick. Airbournejohnny is taken btw

 

[spinyvegeta]

Smiths-Legpress-lunges-deads

Or....

Use a gimmick. Airbournejohnny is taken btw

Need to make me a gimmick, preferably a female. I like cawk pics

 

[spinyvegeta]

LEGS
Hack Squat
170x10
260x10
350x10
440x10
530x10
620x10
710x6 PR
170x60

G-Curl
70x20
105x20
140x10

Seated Calf Raise
140x20
160x20
180x20

Lying Leg Curl
100x20
120x20
140x15

Standing Calf Raise
400x20x3
300x20x3
200x20x3

Leg Extension
255x10x3

Leg Curl
255x10x3

Strength keeps coming on. Must be the Diabolix even though Im only running it at 30mg. Next week i will add stronger orals and things should get interesting. Started researching with HCG last night. Never tried it before, hopefully it works. Quit running the GW as well. Dries you out a lot.
I want to give a big thanks to officer Ron Farva for hooking me up fat. He's a good guy despite his Canadian upbringing.

 

[spinyvegeta]

CHEST
Bench
135x10
225x10
315x5
365x1
315x5
225x10
135x30

Pec Deck Flys
100x20x2
120x20x2
140x20x2
160x20x2
180x20x2
200x20x2

HS Wide Chest
360x10
320x10
270x10

DB Flys
50'sx10x3

HS Incline Press
230x10
200x10
180x10

Incline DB Flys
50'sx10x3

Chest Press
200x10x3
150x20x3

DB Press
80'sx10
75'sx10
70'sx10

Changed things up a little, mainly because the cables were taken. I got a lot of fly reps. Strength seems to be steadily increasing. Just need to stay the course and not let vanity get in the way as I try to put on some mass.

 

[spinyvegeta]

BACK
Rack Pulls
225x10
315x10
405x5
495x3
545x1
565x1

HS Lat Flexor
180x20
230x20
270x15

V-handle Lat Pulldown
200x20x3

HS BTN Pulldown
180x20
230x20
270x15

BB BTN Press
95x20
115x20
135x20

HS Low Row
270x20
360x15
450x10

1 Arm Cable Row
200x10x3

HS High Row
360x10
320x10
270x15

Bent over BB Rows
225x8
275x5
315x3

Reverse Incline DB Rows
100'sx8x3

Only had an hour so I was rushing around to get some decent work in. Grip started giving out the heavier in weight. I don't use straps so strengthening my grip is a must. Did some heavier lifts than normal as I transition into a more bulking rep set.

 

[spinyvegeta]

LEGS
Squats
135x10
225x10
315x10
405x5
455x1
405x3
315x5
225x10
135x25

Straight Leg DB Deadlift
100'sx10x3

Lying Leg Curl
75x20
105x20
135x10

Seated Calf Raise
90x20
180x20
230x20

Cable Kickbacks
60x10
90x10
120x10

Leg Press
565x20
655x20
745x20

Calf Extension
565x20
655x20
745x20

Leg Curl
150x20
210x10
255x10

Leg Extension
150x20
210x10
255x10

Standing Calf Raise
195x20
295x20
395x20

Knee was still a little gimpy from the heavy hacks on Thursday. Felt it going deep on 405 lb squats so I lightened up the reps after that. Don't need to have an injury now.

 

[spinyvegeta]

Bi's & Tri's
1 Arm Preacher Curl
30x20
40x20
50x20

Seated Dips
220x10x3

Preacher Curl Machine
60x20
80x20
100x20

OH Tri Extension Machine
80x20
90x20
100x20

Crucifix Cable Curls
100x20
120x20
140x20

Skullcrushers
145x10
165x10
195x10

Rope Curls
100x15
130x15
160x15

OH Rope Tri Extensions
100x15
130x15
160x15

Cable Curls
100x10
130x10
160x10

Rope Pulldown
100x10
130x10
160x10

V-bar Curls
100x10
130x10
160x10

Tricep Pushdown
200x10
150x15
100x20

BB Curls
110x10
80x15
50x25

OH BB Tri Extensions
110x20
80x30
50x40

DB Hammer Curls
65'sx10
60'sx10
55'sx10

DB OH Tri Extension
50'sx20
45'sx20
40'sx20

Really good output for only 70 mins. My right front bicep is sore where it connects to the forearm. Probably from so many heavy flys friday. Other than that I feel pretty good. Strength is good and weight was 255 yesterday.

 

[spinyvegeta]

Shoulders & Traps
DB Side Raises
20'sx10
25'sx10
30'sx10

BB Front Row
105x10
145x10
195x10

DB Front Raise
20'sx10
25'sx10
30'sx10

DB Shrugs
100'sx15x3

HS Front Iso Military Press
360x4
340x5
320x6

Rope Facepull
100x20
150x15
200x10

Cable Front Row
100x20
150x15
200x10

BB Shrug
375x10
385x10
395x10

Seated Military Press
145x10
195x8
255x6

Facepulls
200x10x3

Shoulder Press
200x10x3

Straight Arm Pulldown
110x20
130x15
150x10

DB Y Press
50'sx10
55'sx10
60'sx10

Bent Over Reverse Flys
30'sx10x3

DB Front Row
80'sx10
85'sx10
90'sx10

Incline Reverse Flys
30'sx10x3

Good workout today. Chose my spots to go heavier. Might not have been as many reps as I wanted but still coming out of my comfort zone. Anything to shock the system for growth. Haven't been getting enough sleep daily probably from the kratom.

 

[spinyvegeta]

LEGS
Hack Squat
170x10
260x10
350x10
440x10
530x10
620x10

G-Curl
80x20
125x15
160x10

Seated Calf Raise
90x20
180x20
230x20

Leg Press
575x20
665x20
755x20
845x10
935x10

Standing Single Leg Kickback
70x10x3

Calf Extension
565x20
665x20
755x20
845x20
935x20

Lying Leg Curl
90x10
120x10
150x10

Leg Extensions
150x10
210x10
255x10

Leg Curl
150x10
210x10
255x10

Standing Calf Raise
200x20
300x20
400x20

After taking a day off, took it easy on my legs. Knees are sore so time to back off on the weight slightly and add more reps. Strengthen the muscles surrounding the knee.

 

[spinyvegeta]

CHEST
Bench
135x10
225x10
325x3
365x1
385x1
315x3
225x10
135x20x2

Pec Deck Flys
100x20x3
150x20x3
200x20x3

HS Wide Chest
360x8
320x8
270x8

HS Incline Press
230x10
270x10
180x10

High Cable Crossovers
100x10x3

Vertical Chest Press
200x20x3

Low Cable Crossovers
100x10x3

DB Press
100'sx8
90'sx8
80'sx8

DB Flys
25'sx20x3
30'sx20x3

Felt really strong today. Heaviest bench I've done since hitting 425. I'm bloating like crazy but my weight is only 7 lbs higher. I kept db flys light today to nurse a tweaked tendon on my right bicep. So far so good.

 

[spinyvegeta]

BACK
Rack Pulls
225x10
315x10
405x5
495x3
545x1

HS Lat Flexor
180x10
230x10
270x10

HS BTN Pulldown
180x10
230x10
270x10

Vbar Lat Pulldown
200x20x3

Bent Over BB Rows
225x10
275x10
315x10

HS Low Row
270x10
360x10
450x10

Cable Wide Lat Pulldown
200x20x3

1 Arm Cable Row
200x10x3

BTN BB Press
145x10
195x10
235x10

HS High Row
270x10
320x10
360x10

Cable Underhanded Lat Pulldown
200x20x3

1 Arm Tbar Row
160x5x3

Wide Handle Lat Pulldown
200x20x3

Behind the Back Shrugs
325x10x3

HS Iso Pulldown
180x10
200x10
230x10

Weighted Back Extension
50x50

Great back work today.Still working on strengthening my grip past 550 pounds. I'll get there. Someone grabbed the extension machine or I would've hit 3 sets.

 

[spinyvegeta]

LEGS
Hack Squat
170x10
260x10
350x10
440x10
530x10
620x10

G-curl
70x20
115x15
160x10

Seated Calf Raise
90x30
180x25
230x20

Lying Leg Curl
60x30
100x25
140x20

Leg Press
575x20
665x20
755x20

Calf Extension
575x20
665x20
755x20

Leg Curl
255x10x3

Standing Calf Raise
400x20x3
300x20x3

Standing Single Leg Curl
70x10x3

After taking a couple days off it took a little bit for me to get into it. I knew I had to get back in there because I'm getting a little pudgy. Looks like I need some taurine. Back pumps are starting to creep in, especially when I'm trying to go to sleep.

 

[spinyvegeta]

DELTS & TRAPS
DB Side Raise
20'sx10
25'sx10
30'sx10

BB Front Row
125x10
175x10
215x10

DB Front Raise
20'sx10
25'sx10
30'sx10

DB Shrugs
100'sx15x3

Rope Facepulls
100x20
150x20
200x10

Crucifix Cable Laterals
100x10
120x10
140x10

HS Front Iso Military Press
270x10
320x10
360x5

BB Shrugs
375x10
395x10
415x10

Facepulls
100x20
150x20
200x10

Seated Military Press
145x10
215x10
255x5

Cable Front Row
100x20
150x15
200x10

Cross Crucifix Facepulls
100x10
120x10
140x10

Shoulder Press
200x10x3

Straight Arm Pulldown
100x10
130x10
160x10

Incline Reverse Flys
30'sx10x3

Arnold Presses
50'sx10x3

Had a great pump going this morning. Strength keeps steadily increasing as well as my weight. 262 lbs this morning.

 

[spinyvegeta]