Spiny's Sponsored Uncle Z Log

[spinyvegeta]

BI'S & TRI'S
Preacher Curl
50x20x3

OH Tri Extension Machine
100x20x3

1 Arm Preacher Curl
27.5x20
37.5x20
50x20

Seated Dips
210x15
225x15
240x15

Preacher Curl Machine
60x20
70x20
80x20

Arm Extension
60x20
70x20
80x20

Cable Curls
80x20
90x20
100x20

Rope Pulldown
80x20
90x20
100x20

V-bar Curls
80x20
90x20
100x20

OH Rope Tri Extension
80x20
90x20
100x20

Rope Curls
80x20
90x20
100x20

V-bar Pushdown
100x20
150x15
200x10

Cable Crucifix Curls
100x20x3

Tricep Pushdown
100x20
150x15
200x10

Took it easy on my biceps today. Seems like I have a slight strain on my right bicep where it meets the forearm. So used used lighter weight more reps. Feels like it worked. No time for cardio or abs today with yard work and meal prep to do.

 

[spinyvegeta]

SHOULDERS & TRAPS
DB Front Raise
20'sx10x3

DB Side Raise
20'sx10x3

Incline Reverse DB Flys
25'sx20x3

BB Front Row
50x20
60x20
70x20

DB Press
50'sx15
45'sx15
40'sx15

DB Shrugs
80'sx20
90'sx20
100'sx20

HS Front Iso Military Press
180x15
270x10
360x5

BB Shrugs
225x20
315x15
405x10

Rope Facepulls
100x20x3

Seated Military Press
145x15
195x10
265x5

DB Y Press
30'sx10
35'sx10
40'sx10

Bent Over Reverse Flys
15'sx20
20'sx20
25'sx20

Decent session today. Strength and endurance are starting to wain. Typical for the slight amount of food I'm taking in. I'm liking the high rep scheme so far. Starting to get back some strirations.

 

[spinyvegeta]

LEGS
Leg Press
395x20x2
485x20x2
575x20x2
485x20
395x20

Calf Extension
395x20x2
485x20x2
575x20x2
485x20
395x20

Leg Curls
90x20
120x20
150x20

Leg Extension
90x20
120x20
150x20

Standing Calf Raise
200x20x3

Lying Leg Curl
60x20
90x20
120x20

Felt great to get back in the gym. Didn't have tons of time so I focused on slow reps to feel the burn. I started clenjet and dnp a few days ago. Staying well hydrated and making sure protein and fats are high with a decent amount of carbs for dinner. Weight is down to 252 today.

 

[spinyvegeta]

BI'S & TRI'S
Preacher Curls
50x20x3

OH Tricep Extension
50x20x3

V-bar Curls
80x20x3

Rope Pulldowns
80x20x3

Cable Curls
80x20x3

OH Rope Tri Extension
80x20x3

Cable Hammer Curls
80x20x3

V-bar Tri Pushdown
100x20x3

Rope Curls
80x20x3

Tri Pushdown
100x20x3

DB Curls
20'sx20
25'sx20
30'sx20

DB OH Tri Extension
20'sx20
25'sx20
30'sx20

15 min Treadmill

As you can see, I had a 20 rep per set theme going. Keeping focused on the big picture and forgetting my ego can be tough. I'm not lifting heavy weight, but that won't get me to my goal. 720 reps is nothing to scoff at. 251 today. 16 lbs down in a month so far.

 

[spinyvegeta]

DELTS & TRAPS
DB Front Raise
15'sx20
20'sx10
25'sx10

BB Front Row
50x15x3

DB Side Raise
15'sx20
20'sx10
25'sx10

Bent Over Reverse DB Flys
30'sx10
35'sx10
40'sx10

HS Front Iso Military Press
180x20
270x10
360x6

BB Shrugs
225x20
315x15
405x10

Seated Military Press
105x20
175x10
225x10

DB Shrugs
80'sx20
90'sx20
100'sx20

DB Press
50'sx10x2
45'sx15
40'sx20

Incline Reverse DB Flys
30'sx20x3

DB Y Press
40'sx10
45'sx10
50'sx10

Energy wasn't high this morning but I didn't get a full nights rest. Weight is down to 249 after my workout. Starting to see good abs and some progress made. Better than bloated and heavy.

 

[spinyvegeta]

DELTS
DB Front Raise
20'sx20x3

Incline DB Reverse Flys
30'sx20x3

DB Side Raise(single arm)
20x15x3

Bent Over Reverse DB Flys
50'sx10x3

Standing DB Press
50'sx10x3

Bent Over Underhanded BB Raise
50x10x3

Pec Dec Reverse Flys
90x20x3

HS Shoulder Press
100x20
200x20
300x20

Only had 45 minutes so I focused mostly on rear delts. Only reason I went in for a second session is my wife had an hr train. Felt good to really hit my delts a second time. Lightweight baby!

 

[Tallman 45]

Looking good brother appreciate the post!

 

[spinyvegeta]

Sunday
LEGS
Squats
135x20
225x15
315x10

Wife started to feel sick so we left early.

Monday
CHEST
Bench
135x10
225x10
315x3x2
225x10
135x20

HS Incline Press
90x20
180x20
270x10

Pec Deck Flys
100x20
150x20
200x20

HS Wide Chest
270x20
360x10
450x5

DB Flys
30'sx20x3

DB Press
50'sx20x3

Only had 45 minutes to get that workout in so I rushed around like a chicken with his head cut off. Still got a nice pump but 2 half ass workouts aren't going to cut it.

 

[spinyvegeta]

BACK
HS High Row
180x20x3

1 Arm T-bar Row
95x10x3

Deadlift
135x10
225x10
315x10

Yates Row
135x10
225x10
315x5

15 min stationary bike

I just couldn't get into the flow this morning. The low calories are starting to get to me. No matter what dose you do dnp, it kicks your ass the entire day. Also, with the excitement of the weekend, my mind is elsewhere.

 

[spinyvegeta]

Bi's & Tri's
Preacher Curl
50x20x3

OH Tri Ext Machine
50x20x3

DB Curls
25'sx10
30'sx10
35'sx10

DB OH Tri Extension
25'sx20
30'sx20
35'sx20

Ez Bar Curls
50x20x3

Ez Bar OH Tri Ext
50x20x3

Rope Curls
80x20x3

Rope Tri Pull-down
80x20x3

V-bar Curls
80x20x3

OH Rope Tri Extension
80x20x3

Hammer Curls
80x20x3

V-bar Tri Pushdown
100x20x3

Cable Curls
80x20x3

Straight Tri Pushdown
100x20x3

Good workout to get back into the swing of things. Lots of reps to gauge my energy level. Bicep tendon didn't hurt on my right arm either. 244 naked this morning. Fat is just melting off.

 

[spinyvegeta]

Sunday
DELTS & TRAPS
Crucifix Cable Laterals
100x20x3

1 Arm Cable Front Raise
50x10x3

Rope Facepull
100x20x3

1 Arm Cable Front Pull down
50x10x3

Incline Reverse DB Flys
30'sx20x3

DB Shrugs
60'sx20x3

Bent Over Reverse Flys
50'sx10x3

Seated DB Press
50'sx20x3

Seated Military Press
90x20
180x10
270x3

Lateral Side Raise Machine
100x10
120x10
140x10

Reverse Pac Deck Flys
90x20x3

HS Shoulder Press
200x20x3

Shrugs
295x20x3

BB Front Row
50x10x3


Monday
LEGS
Leg Extension
90x20x3

Standing Calf Raise
200x20x3

Seated Leg Curl
90x20x3

Leg Press
395x20
485x20
575x20

Calf Extension
395x20
485x20
575x20

Lying Leg Curl
60x20x3

Hack Squat
170x20
260x20
350x20

Calf Extension
170x20
260x20
350x20

Two decent workouts in a row. Not going crazy with the weight to get in plenty of slow reps focussed on the negative. I don't have enough carbs stored to get a good pump but I'm not really concerned about that until next week. 244 this morning.

 

[spinyvegeta]

CHEST
Bench
135x10
225x10
315x3
225x5
135x15

HS Incline Press
90x20
180x20
270x10

Pec Deck Flys
100x20
150x20
200x20

HS Wide Chest
270x15
360x10
450x5

Decline Bench
135x10x3

DB Flys
30'sx10x3

Only had 45 mins and my strength is fading fast. 2 more weeks of heavy cutting.

 

[spinyvegeta]

BACK
HS Lat Flexor
180x15x3

HS Low Row
270x15x3

Standing Wide Lat Pull-down
150x15x3

HS BTN Pull-down
180x15x3

Deadlift
135x10
225x10
315x5
405x3

HS High Row
180x15x3

Standing Underhanded Lat Pulldown
150x15x3

Yates Rows
135x10
225x10
315x5

Adequate workout today. Gym finally got a hex bar. Still getting used to it but might have to move deadlifts to leg day, damn thing works so good. Upped my dnp dose to 600mg yesterday. Only have a few more days and it wasn't any more unbearable than 400mg. Can't wait until this cut is over.

 

[spinyvegeta]

LEGS
Leg Extension
60x20x3

Standing Calf Raise
200x20x3

Leg Curl
60x20x3

Hack Squat
170x20
260x15
350x10
440x10
530x10
620x10

Short and sweet. Couldn't get going until the end. Still went pretty heavy on the hack after pre-exhausting everything first. I'm happy with the workout in limited time. 242 this morning.

 

[spinyvegeta]

Bi's & Tri's
Rope Curls
80x20x3

Rope Pull-down
80x20x3

V-bar Curl
80x20x3

OH Rope Tri Extension
80x20x3

Cable Curls
80x20x3

V-bar Pushdown
100x20x3

Crucifix Cable Curls
100x20x3

Tricep Pushdown
100x20x3

Preacher Curls
50x20x3

Tricep Arm Extension
50x20x3

DB Curls
25'sx20
30'sx20
35'sx20

OH BB Tri Extension
50x20x3

Made the most of the hour I had. Real watery right now but Tuesday will start the drying out process. I pushed my dnp to 800mg yesterday and will do so through labor day. Let me throw this warning out there. Do not try this at home.

 

[spinyvegeta]

DELTS & TRAPS
Crucific Cable Laterals
100x20x3

1 Arm Cable Front Raise
50x10x3

Rope Facepull
100x20x3

1 Arm Cable Front Pulldown
50x10
40x15
30x20

Seated Military Press
90x15
180x10
230x6

Ez Bar Front Row
50x20x3

Reverse Pec Deck Fly
90x20x3

Side Lateral Machine
80x20x3

HS Shoulder Press
200x20x3

Shrugs
295x20x3

DB Y Press
30'sx15
40'sx15
50'sx15

Incline Reverse DB Flys
30'sx20x3

Very nice workout. Was able to get a decent pump sooner than last weekend. Had more in the tank but wifey started to cramp up so we left. Day 3 at 800mg dnp with one more day to go. Then it will be time to dry and harden up.

 

[spinyvegeta]

Full body
Bench
135x10
135x20
135x30

Preacher Curl
50x20x3

Pec Dec Flys
100x20x3

Yates Row
135x20x3

Rope Pulldown
50x30x3

Standing Wide Lat Pull-down
100x20x3

Shoulder Press
100x20x3

OH Tricep Pull over
50x15x3

Standing Calf Raise
200x20x3

Crucifix Cable Laterals
100x10x3

DB Curls
25'sx20x3

OH Ez bar Tri Extension
50x20x3

DB Shrugs
100'sx10x3

BB Front Row
50x15x3

1st workout since last Saturday. Just a depletion workout. I'll hit quads, Abs, and hammies tomorrow. Wanted to get down to 235 by Sunday but not sure if I'll make it. Still drying out, still fat.

 

[spinyvegeta]

FULL BODY
Leg Extension
60x50x2

Leg Press
300x30x2

Standing Calf Raise
200x30x2

Calf Extension
300x30x2

Leg Curl
60x50x2

Weighted Ab Crunch
50x50x2

HS High Row
90x30x2

HS High Row
90x30x2

HS Front Military Press
90x30x2

Standing Military Press
75x20x2

Bent Over Reverse DB Flys
25'sx20x2

HS Wide Chest
90x30x2

HS Incline Press
90x30x2

OH Tri Extension
50x20x2

Standing OH BB Tri Extension
40x30x2

DB Curls
20'sx30x2

Ez bar Curls
40x30x2

BB Curls
75x10x2

Pretty good depletion workout. I will be so glad for Monday to be here. Went ahead and had a carne asada burrito last night and it was delicious. Tired of cutting.

 

[theCaptn']

How much carbs are you taking with your DNP bro? Time it around your doses?

 

[spinyvegeta]

How much carbs are you taking with your DNP bro? Time it around your doses?

I would take whatever it took to make me feel decent. Quit the dnp a week ago

 

[Guaguito]

Sent from my Nokia using Tapatalk

 

[spinyvegeta]

Here are pics from my 8 week transformation. Almost dropped 30 lbs.

 

[theCaptn']

Coming in nicely spiny. What's the plan?

 

[spinyvegeta]

Coming in nicely spiny. What's the plan?

Recomp. Drop the last 10-20 lbs of pudge while upping my protein to gain lean muscle

 

[spinyvegeta]

CHEST
HS Incline Press
90x30
180x17
270x10

Bench
135x10
225x10
315x4
365x1
335x2
315x3
225x5
225x4
135x20

Pec Deck Flys
130x20
170x20
200x20

HS Wide Chest
180x20
270x15
360x10
450x5

Incline DB Press
50'sx20
60'sx15
70'sx10

Incline DB Fly
50'sx10
60'sx10
70'sx8

Flat DB Press
80'sx10
100'sx3
60'sx20

Flat DB Fly
50'sx20
60'sx10
70'sx8


Felt great to start pushing weight again. Yesterday I had Mcd's for breakfast, Chinese for lunch, and Papa John's for dinner. Now its time to get serious. Changing up my diet to keep leaning out but hopefully add muscle at the same time. I didn't keep my diet clean for that transformation so Im kicking myself, thinking what if I had kept it super clean. Time for a brand new Spiny.

 

[spinyvegeta]

BACK
Wide Lat Pulldown
200x20x3

HS Lat Flexor
180x20
230x10
270x10

HS BTN Pull-down
180x20
230x10
270x10

V-Handle Pulldown
200x20x3

HS Low Row
270x20
360x10
450x10

Underhanded Lat Pulldown
200x20x3

Deadlift
225x10
315x10
405x5
455x1

HS High Row
180x20
270x10
360x10

Wide Bent Handle Pulldown
200x20x3

Leg Lifts
20x4

Wide Handle Pulldown
200x20x3

Bent Over Rows
135x10
225x10
275x5x2

Good workout this morning. At least for eating at a deficit. Weight back up to 245 but should just be water and carb bloat from Sunday. I want to stay under 250 and continue leaning out. Ended up having 2 pieces of cold pizza for dinner last night, which is a no-no. Couldn't resist. Legs tomorrow.

 

[Tallman 45]

Get tough get serious no more b.s. it's go time brother :-}

 

[spinyvegeta]

Get tough get serious no more b.s. it's go time brother :-}

Hell yeah!

 

[spinyvegeta]

LEGS
Squats
135x20
225x15
315x10
405x3(puss)
315x10
225x15
135x25

Seated Calf Raise
90x20
180x20
200x20

Standing Calf Raise
200x20
300x20
400x20

Leg Curls
180x10
210x10
240x10

Leg Press
575x10
665x10
755x10
845x10

Calf Extension
575x20
665x20
755x20

Goblet Squat
100x10x3

Felt so good to push some decent weight on legs, its been a while since I pushed. I felt like a wimp only hitting 3 reps at 405 but strength is coming back. Down 3 lbs since Monday, keep it clean. Legs should be nice and sore Friday.

 

[spinyvegeta]

Bi's & Tri's
Preacher Curl
50x20
75x15
100x10

OH Tri Extension Machine
80x10
90x10
100x10

DB Curls
25'sx20
35'sx15
50'sx10

OH BB Tri Extension
50x20
80x20
110x20

Ez bar Curls
50x20
70x20
90x15

Skullcrushers
145x10
165x10
185x10

V bar Curls
100x15
110x15
120x15

Rope Pulldown
100x15
110x15
120x15

Rope Curls
100x15
110x15
120x15

OH Rope Tri Extension
100x15
110x15
120x15

Cable Curls
100x15
110x15
120x15

V bar Pushdowns
100x20
150x15
200x10

Cable Hammer Curls
100x15
110x15
120x15

Tricep Pushdown
100x20
150x15
200x10

DB Hammer Curls
30'sx20
40'sx15
50'sx10

DB OH Tri Extension
30'sx20
40'sx15
50'sx10

15 min Stationary Bike

Great workout today. Muscle memory is a helluva drug!