Spiny's Sponsored Uncle Z Log

[spinyvegeta]

DELTS & TRAPS
DB Raises
20'sx10
25'sx10
30'sx10
35'sx10

BB Front Row
145x10
165x10
195x10

HS Front Iso Military Press
320x10
300x10
280x10

BB Shrugs
375x10
395x10
405x10

Cable Front Row
200x10x3

Seated Military Press
145x10
235x10
195x10

Rope Facepulls
200x10x3

Y DB Presses
55'sx10x3

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

DB Front Raises
20'sx10
25'sx10
30'sx10
35'sx10

DB Shrugs
100'sx10x3

Reverse Incline DB Flys
30'sx10x3

Shoulders were done after that. Didn't go heavier on everything but tried where I could. Thankfully I had a plate of spaghetti last night for fuel. Started researching on dbol this morning. Hope to keep my strength going in the right direction. Weighed in at 270 this morning.

 

[spinyvegeta]

BACK
Wide Lat Pulldown
200x20x3

V handle Pulldown
200x20x3

Wide Handle Pulldown
200x20x3

Underhanded Lat Pulldown
200x20x3

Wide Row
200x20x3

V Handle Row
200x20x3

Wide Handle Row
200x20x3

Cable Row
200x20x3

Facepulls
200x10x3

1 Arm Cable Row
200x10x3

Reverse Incline DB Row
85'sx10x3

Great burnout session today. The cable machine only goes to 200lbs so I can up the reps until it burns. Started my carb up early this week with pizza last night. Will power just flew out the window. Thats ok, I need the extra calories.

 

[spinyvegeta]

CHEST
Bench
135x10
225x10
315x5
365x3
415x1 PR
315x6
225x15x2

HS Super Incline
180x10
270x10
230x10

Pec Dec Flys
180x15
195x15
210x15
225x10
240x10
255x10

HS Incline Press
180x10
200x10
220x10

HS Decline Press
180x10
200x10
220x10

Vertical Chest Press
285x10x3

Incline DB Press to Fly
50'sx10x3

So far this has been the best bulk I've ever done. Feeling stronger than ever before. Hitting 415 felt great! Weight seems to be stuck at 270 but PR's have been coming in weight and reps. Not sure when I'm going to drop calories. Trying to ride this as long as possible.

 

[spinyvegeta]

LEGS
Leg Press
575x20x3
665x20x3
755x20x3

Lying Leg Curl
120x15x3

Seated Calf Raise
180x20x3

G-curl
140x10x3

Leg Extension
150x15
150x10x2

Standing Calf Raise
200x20x3

Good leg workout. The leg press kicked the shit out of me but what can you expect after 180 reps. Quads were very pumped. About another week or so and I'm going to have to cut calories. This heavy bulking is wearing me down, especially low carb.

 

[johnsonl3872]

CHEST
Bench
135x10
225x10
315x5
365x3
415x1 PR
315x6
225x15x2

HS Super Incline
180x10
270x10
230x10

Pec Dec Flys
180x15
195x15
210x15
225x10
240x10
255x10

HS Incline Press
180x10
200x10
220x10

HS Decline Press
180x10
200x10
220x10

Vertical Chest Press
285x10x3

Incline DB Press to Fly
50'sx10x3

So far this has been the best bulk I've ever done. Feeling stronger than ever before. Hitting 415 felt great! Weight seems to be stuck at 270 but PR's have been coming in weight and reps. Not sure when I'm going to drop calories. Trying to ride this as long as possible.

Holy crap! I would love to come close to those numbers........great job man.....

 

[spinyvegeta]

Holy crap! I would love to come close to those numbers........great job man.....

Thx man

 

[spinyvegeta]

Bi's & Tri's
BB Preacher Curls
50x20
80x10
110x10

DB OH Tri Extension
50'sx20x3

DB Hammer Curls
70'sx10
65'sx10
60'sx10

Skullcrushers
155x10
175x10
205x10

BB Curls
110x10x3

OH BB Tri Extensions
110x20x3

1 Arm Preacher Curl Machine
50x10x3

Tricep Pushdown
200x10x3

Cable Curls
140x10x3

Rope Pulldown
140x10x3

Only had 45 mins this morning but got a decent session in. Trying to increase weight here and there while keeping in the 10 rep range. Weight seems to have stalled and I skipped a clean meal each of the past 2 days. Solid protein just takes so long to digest so it sits in my stomach like a brick all day long. But did manage a nice spaghetti dinner with wheat noodles.

 

[spinyvegeta]

BACK
HS Lat Flexor
230x10
270x10
320x10

HS High Row
270x10
360x10
410x10

HS BTN Pulldown
230x10
270x10
320x10

HS Iso Pulldown
250x10
230x10
200x10

HS Low Row
270x10
360x10
450x10

1 Arm Tbar Row
125x10x3

Bent Over BB Rows
195x10
235x10
255x5

Another 45 min workout. Not sure how much I could've done more. Back was pretty tired after all that weight. Cutting out 1 meal a day. Weight is 268 today. Don't want to add fat just for the sake of what the scale says.

 

[spinyvegeta]

Delts & Traps
DB Side Raises
20'sx10
25'sx10
30'sx10
35'sx10

BB Front Row
150x10
170x10
200x10

HS Front Iso Military Press
320x10
300x10
280x10

BB Shrugs
330x10
380x10
400x10

Rope Facepulls
200x10x3

Seated Military Press
150x10
240x10
200x10

Front Cable Rows
200x10x3

Facepulls
200x10x3

DB Front Raises
20'sx10
25'sx10
30'sx10
35'sx10

DB Shrugs
100'sx10x3

DB Y Press
55'sx10x3

Pumped like crazy today. Didn't get in a few lifts but went up in weight a little. Had Taco Bell last night and looked fantastic this morning. Odd how you eat like shit and wake up looking great. Shoulders are really poppin.

 

[BigJH]

Damn brotha look awesome before u even start ..

 

[BigJH]

Spiny you look great man.My goal is you before your transformation lol

Lmao be to OT

 

[spinyvegeta]

Damn brotha look awesome before u even start ..

Thx man

 

[spinyvegeta]

LEGS
Hack Squat
170x20
260x20
350x20

G-curl
105x10x3

Seated Calf Raise
140x20x3

Leg Press
575x20x3

Lying Leg Curl
100x15x3

Standing Calf Raise
200x20x3

10 min HISS Elliptical

Kind of a deload day for legs. Felt a little sluggish from the night before but had a very nice pump going. Didn't seem like I got a lot done but sometimes it's nice to rep light weight out for the burn.

 

[spinyvegeta]

CHEST
Bench
135x10
225x10
315x5
365x3
425x1(slightly assisted)
315x6
225x15x2

HS Super Incline
270x10
230x10
200x10
180x10x3

Pec Dec Flys
255x10x3

Low Cable Crossovers
60x10
100x10
140x10

HS Iso Bench Press
270x10
210x10
180x10

Incline Cable Flys
100x20
120x20
140x10
160x10
180x10
200x10

Vertical Chest Press
285x10x3

Nice chest workout. Almost had 425 solo, I will pop it next week. Everything is going good. Haven't set foot on a scale for a few days, and really don't care to.

 

[BigJH]

Nice !!

 

[spinyvegeta]

LEGS
Squats
135x10
225x10
315x10
405x8
315x10
225x20

Lying Leg Curls
120x15
130x10
140x10

Leg Extension
255x10x3

Leg Curl
255x10x3

Standing Calf Raise
220x25x3

After 3 days off it felt great to get back into the gym. Everything felt a little heavy but did what I could. Probably going to hit the gym tonight for bi's & tri's. Gotta play catch up this week.

 

[spinyvegeta]

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

BB Front Row
155x10
175x10
205x10

HS Front Iso Military Press
320x10
300x10
290x10

Rope Facepulls
200x10x3

BB Shrugs
335x10
385x10
405x10

Cable Front Row
200x10x3

Facepulls
200x10x3

Seated Military Press
155x10
245x8
205x10

DB Shrugs
100'sx10x3

DB Y Presses
55'sx10x3

DB Front Raises
20'sx10
25'sx10
30'sx10
35'sx10

DB Incline Reverse Flys
25'sx10
30'sx10
35'sx10

Felt really strong this morning. Been staying away from anything that would impede my progress. Couldn't muster those last 2 reps of 245 military but overall a good workout. Bloat is going away slightly and im down to 266. Abs are peaking through the pudge.

 

[spinyvegeta]

Bi's & Tri's
Alternating DB Curls
25'sx10
30'sx10
35'sx10
40'sx10
45'sx10
50'sx10

Dips
BWx20x3

Tricep Arm Extension
70x10
80x10
90x10

1 Arm Preacher Curl Machine
50x10
60x10
75x10

OH Tricep Extension Machine
80x15
90x15
100x15

Cable Curls
130x10x3

Rope Pulldown
130x10x3

Rope Curls
130x10x3

OH Rope Tri Extensions
130x10x3

BB Curls
50x30
80x20
110x10

OH BB Tricep Extension
50x40
80x30
110x20

10 min HISS Stationary Bike

Nice pump all the way through this morning. Did some lifts I haven't done in a while to shock the muscles. Dropping the oats from my post workout shake. Dropping calories all around but not much until March.

 

[spinyvegeta]

BACK
Wide Lat Pulldown
210x10
240x10
270x10

BTN Lat Pulldown
180x10
210x10
240x10

V Handle Lat Pulldown
210x10
240x10
270x10

Wide Handle Lat Pulldown
210x10
240x10
270x10

V Handle Row
210x10
240x10
270x10

Wide Handle Row
210x10
240x10
270x10

Wide Row
210x10
240x10
270x10

Cable Row
210x10
240x10
270x10

1 Arm Row
200x10x3

Rope Facepull
200x10x3

Straight Arm Pulldown
130x10
150x10
170x10

Cross Cable Facepulls
120x10
160x10
200x10

Reverse Pec Deck Flys
120x10
135x10
150x10

Strong workout today. Weight down to 265. Let's watch some football!

 

[spinyvegeta]

CHEST
Bench
135x10
225x10
315x5
365x3
315x6
225x15
225x10

HS Incline Press
270x10x3

Pec Deck Flys
200x15x6

HS Wide Chest
360x10x3

Low Cable Crossovers
100x10
120x10
140x10

Had minimal time this morning which was ok. Arms were a little tired from yesterday but still got good work in. Yesterday was the 1st Superbowl in years I didn't drink or eat excessively. Actually felt good. Feel a little ashamed for rooting for the Pats but I can't stand Seattle.

 

[spinyvegeta]

LEGS
Hack Squat
170x20
260x20
350x20
440x20
530x10
620x10
710x10

G-curl
70x20
105x15
140x10

Standing Calf Raise
200x20x3

Lying Leg Curl
90x20x3

Seated Calf Raise(double pump reps)
180x20x3

Doesn't seem like I got much accomplished on paper but my legs are spent. I watched Jay Cutler doing the double pump calf raises so I figured I would give them a try. They work very well, my calves were burning. Weight down to 264.

 

[spinyvegeta]

Bi's & Tri's
1 Arm Preacher Curl Machine
50x10
60x10
75x10

Tri Arm Extension
70x10
80x10
90x10

Preacher Curl Machine
100x10
125x10
150x5
140x5

OH Tri Extension Machine
80x15
90x15
100x15

Cable Curls
130x10
140x10
150x10

Rope Pulldown
130x10
140x10
150x10

Rope Curls
150x10x3

Rope OH Extensions
150x10x3

BB Curls
50x30
80x20
110x10

OH BB Tri Extensions
50x40
80x30
110x20

Felt a thousand times better this morning. Had pepto, ginger ale, and spaghetti when I got home last night and then passed out. Glad this thing didn't hang around other than a runny nose.

 

[Repo]

Looking great Spiny - glad you're feeling better!!!

 

[spinyvegeta]

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

BB Front Row
155x10
175x10
205x10

HS Front Iso Military Press
320x10
300x10
280x10

Facepulls
200x10x3

BB Shrugs
335x10
405x10
385x10

BB Seated Military Press
155x10
245x8
225x8

Rope Facepulls
200x10x3

Cable Front Row
200x10x3

DB Shrugs
100'sx15x3

Y DB Presses
55'sx10x3

DB Front Raises
20'sx10
25'sx10
30'sx10
35'sx10

Bent Over Seated Reverse DB Flys
35'sx10
30'sx10
25'sx10

Favorite day of the week. Felt strong as fuck today and was totally spent when I left. 258 on the scale and I haven't even really started cutting. The GW is really suppressing by test subject's appetite.

 

[spinyvegeta]

BACK
Wide Lat Pulldown
200x20x3

Vbar Pulldown
200x20x3

Wide Handle Pulldown
200x20x3

Underhanded Lat Pulldown
200x20x3

Wide Row
200x20x3

Vbar Row
200x20x3

Wide Handle Row
200x20x3

Cable Row
200x20x3

1 Arm Cable Row
200x10x3

HS Lat Flexor
320x10
270x10
230x10

HS BTN Iso Pulldown
320x10
270x10
230x10

HS Low Row
270x10
360x10
450x10

HS Iso Lat Pulldown
210x10x3

HS High Row
270x10
360x10
410x10

Kicked ass this morning. Got it all done in an hour. Weight up a bit but had pizza last night. Pretty soon cardio will become everyday even though it seems like my workouts are cardio.

 

[spinyvegeta]

Legs
Squats
135x10
225x10
315x10
405x5
225x20

Leg Press
565x20x3

Lying Leg Curls
120x15x3

Leg Extension
180x20x3

Seated Calf Raises
90x30x3

Quick rep session today. Wasn't feeling very energetic or wanting to push heavy, so just did low weight with lots of reps. Need to get used to this mode anyway to cut some chub off.

 

[spinyvegeta]

CHEST
Bench
135x10
225x10
315x10 PR
365x3
225x15
225x10

HS Incline Press
270x10x3

HS Wide Chest
360x10x3

Pec Deck Flys
200x15x3

DB Press to Fly
50'sx10x3

10 min HISS Treadmill

Felt great today. Finally shaved last night which brought out a lot of definition. 1st time benching 315 for 10. Probably because I've never tried it before but that was nice.

 

[spinyvegeta]

BACK
Deadlift
135x10
225x10
315x10
405x5
495x2 PR

BTN BB Press
95x20
155x10
205x10
225x10

HS BTN Pulldown
180x20x3

HS Low Row
180x20x3

HS Lat Flexor
180x20x3

HS High Row
180x20x3

Deadlifts kicked my ass so I just repped low weight after that. That 60 reps of each lift burned like crazy but gave my back a nice pump.

 

[SpinyPixie]

More like amazing pump, everyone was staring and I wanted to bite it..

 

[spinyvegeta]

More like amazing pump, everyone was staring and I wanted to bite it..

You need a bigger mouth 👄