Spiny's Sponsored Uncle Z Log

[spinyvegeta]

BACK & ABS
Deadlift
135x10
225x10
315x10
405x3

BTN BB Press
55x20
105x10
145x10
195x10
235x5

Bent Over Rows
135x10
225x10
275x6

1 Arm Row
100'sx10x3

HS Lat Flexor
270x10x3

Weighted Ab Crunch
100x20x3

HS BTN Pulldown
270x10
230x10
180x10

Reverse Incline DB Rows
100'sx10
90'sx10
80'sx10

30 min HISS Stationary Bike

Pretty good workout until the end. Reps were slow and I pushed good weight. Right after I finished my cardio, I grabbed my stuff, walked outside, and puked my guts out. Think I overheated. Weight is down to 251 but thats not how I want to lose weight.

 

[spinyvegeta]

CHEST
Bench
135x10
225x10
315x4
365x2
315x4
275x6
225x8

Low Cable Crossover
100x10
120x10
140x10

Incline Press
105x15
145x10
195x6

High Cable Crossover
100x10
120x10
140x10

HS Wide Chest
360x10x3

HS Incline Press
180x10x3

Pec Deck Flys
100x20x3
150x10x3

Vertical Chest Press
200x15x3

Weighted Ab Crunch
100x20x3

DB Press to Fly
50'sx8
40'sx8
30'sx8

30 min HISS Stationary Bike

Had a really good workout today. Probably from the big cheat meal I had last night. Weighed in at 249 yesterday at 4:30. Been a while since I've been under 250.

 

[spinyvegeta]

DELTS & TRAPS
DB Side Raises
30'sx10
35'sx10
40'sx10

DB Front Rows
75'sx10
70'sx10
65'sx10

DB Presses
70'sx10
75'sx10
80'sx10

DB Shrugs
100'sx10x3

Reverse Pec Deck Flys
105x15
120x10
135x10

HS Military Press
200x15
240x10
300x10

Side Raise Machine
100x10x3

Seated Shrug(hold as long as possible)
205x10
115x10x2

Rope Facepull
100x20
150x10
200x10

Seated Military Press
50x20
120x10
150x10

Cable Rows
100x20
150x10
200x10

Straight Arm Pulldown
100x10
120x10
140x10

DB Y Presses
50'sx10
55'sx10
60'sx10

DB Front Raise
30'sx10
35'sx10
40'sx10

Incline Reverse DB Flys
25'sx10x3

Ran my wife through my shoulder routine today. Kept my weight low and worked on super slow reps. I was pretty toasted after the workout so hopefully she feels it tomorrow. Ate like an italian pig this weekend but was 249 at the gym. Body must have needed those carbs.

 

[spinyvegeta]

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

Seated Calf Raise
160x30x3

G-Curl
90x15x3

Lying Leg Curl
90x15x3

Leg Extension
120x20x3

Leg Curls
120x20x3

Standing Calf Raise
200x20x3

20 min HISS Stationary Bike

Been down with the stomach flu since sunday. Could barely get out of bed without puking. So not a bad workout all things considered. Still light headed but did get some much needed sleep and refeed.

 

[theCaptn']

Man flu has brought down many a good man this year. You'll need to start drinking concrete protein shakes to harden the fuck up bro.

 

[spinyvegeta]

Man flu has brought down many a good man this year. You'll need to start drinking concrete protein shakes to harden the fuck up bro.

I'll make your skinny ass swab my deck you scallywag

 

[theCaptn']

I'll make your skinny ass swab my deck you scallywag

Hey I'm all curves handsome man!

 

[spinyvegeta]

Hey I'm all curves handsome man!

Better be curvy in the right places land lover

 

[spinyvegeta]

Bi's, Tri's, & Abs
1 Arm Preacher Curl Machine
25x20
35x20
45x20

Tricep Arm Extension
70x20
80x20
90x20

Preacher Curl Machine
50x20
60x20
75x20

Skullcrushers
105x10
145x10
195x8

Crucifix Cable Curls
100x20
120x20
140x20

OH Tri Extension Machine
50x20
60x20
70x20

Cable Curls
100x10x3

Rope Pulldown
100x10x3

Vbar Curls
100x10x3

OH Tri Rope Extension
100x10x3

Weighted Ab Crunch
100x20x6

BB Curls
70x20
60x20
50x20

BB OH Tri Extension
70x40
60x40
50x40

30 min HISS Stationary Bike

Got to the gym a little late so bad no rest between lifts. Felt really good today. Had good pumps and plenty of lifts. Gained some weight back in tuesday when I just ate and slept. Glad that stomach bug came and went.

 

[spinyvegeta]

BACK
Deadlift
135x10
225x10
315x10
405x5

BTN BB Press
105x20
145x10
195x10
235x5

HS Lat Flexor
180x15
230x10
250x10

HS Iso Pulldown
180x10
200x10
230x10

HS BTN Pulldown
180x15
230x10
250x10

HS Low Row
270x10
360x10
450x10

HS High Row
270x10
320x10
370x10

Ab Crunch
100x20x6

30 min HISS Stationary Bike

Weights felt a little heavy this morning. Finally losing the bloat I accumulated on monday and tuesday. Feeling a lot better and lighter.

 

[BigJH]

It's good to see your back on track bro ,hope things get better for you.

 

[spinyvegeta]

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

Seated Calf Raise
180x20x3

G-curl
105x15x3

Leg Press
575x20x3

Calf Extension on press
575x20x3

Standing Leg Curl
70x10x3

Leg Extension
150x20x3

Standing Calf Raise
300x20x3

Lying Leg Curl
90x20x3

30 min HISS Stationary Bike

Felt pretty good this morning, probably because of pizza night last night. Weight was probably 248 last night before the carb up. Abs are really popping through now. This is the leanest I've ever been at this high weight.

 

[Airbornejonny18b]

Had a really good workout today. Probably from the big cheat meal I had last night. Weighed in at 249 yesterday at 4:30. Been a while since I've been under 250.

HMMM,ages since being under 250 yet still had a big cheat meal...yeh id prob has something to do with the gear you are on hhehee. get It brother!!!!!

 

[spinyvegeta]

HMMM,ages since being under 250 yet still had a big cheat meal...yeh id prob has something to do with the gear you are on hhehee. get It brother!!!!!

Uncle Z treats me right

 

[Tre]

Those traps are blowing up real quick from what I've seen




Your Mother Sucks Cocks In Hell
============================
[Disclaimer] All words, & content posted are nothing more than a skit, a role, a spoof, & a joke;
I do not condone any illegal activities.

 

[spinyvegeta]

CHEST & ABS
Bench
135x10
225x10
315x3
365x1
315x3
225x10
225x8
135x20

High Cable Crossover
100x10
120x10
140x10

Low Cable Crossover
100x10
120x10
140x10

Cable Crossover
100x10
120x10
140x10

Incline Bench
90x15
140x10
180x10

DB Press
100'sx8x3

1 Arm Vertical Press
90x10x3

HS Decline Press
140x10
180x10
220x10

HS Incline Press
140x10
180x10
220x10

HS Super Incline
180x10x3

Vertical Chest Press
285x10x3

Pec Deck Flys
150x20
180x10
210x10

DB Incline Press to Fly
50'sx10
45'sx10
40'sx10

Weighted Abdominal
100x30x3

Knee ups
20x3

Cable Torso Twist
70x20x3

HS Weighted Ab Machine
50x20x3

Weighted Ab Crunch
50x15x3

11 min HIIT Stationary Bike

Best workout I've had in a while. Didn't even want to leave. Only did 11 minutes cardio because of priorities. Abs should be sore tomorrow.

 

[spinyvegeta]

SHOULDERS & TRAPS
DB Side Raise
25'sx10
30'sx10
35'sx10

BB Front Row
105x10
145x10
195x10

HS Iso Front Military Press
320x8
300x8
280x8

Rope Facepulls
200x10x3

BB Shrugs
415x8
395x8
375x8

Weighted Ab Machine
100x30x3
150x15x3

Seated Military Press
145x10
195x8
235x5

Facepulls
200x10x3

Cable Front Row
200x10x3

DB Shrugs
100'sx10x3

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

DB Front Raise
25'sx10
30'sx10
35'sx10

Incline Reverse DB Flys
30'sx10x3

30 min HISS Stationary Bike

Strength was a little down from doing chest yesterday. So I focused on slow reps and squeezing each rep. Was afraid to stop on the scale after a weekend of food debauchery but everything is coming along great.

 

[spinyvegeta]

LEGS
Squats
135x10
225x10
315x10
405x5
365x6
315x8
225x10

Seated Calf Raise
120x20x3

G-curl
120x10x3

Leg Press
575x15x3

Calf Extension on leg press
575x20x3

Reverse Hack Squat
170x10x3

Lying Leg Curl
120x10x3

Leg Extension
225x10x3

Standing Calf Raise
400x10x3

30 min Stationary Bike

Kept reps slow and steady. The squats really tired me out for the rest of the workout. Trying anything to get my stick legs to grow and get more defined.

 

[spinyvegeta]

Bi's, Tri's, & Abs
1 Arm Preacher Curl Machine
25x20
35x20
45x20

Tricep Arm Extension
70x20
80x20
90x20

Preacher Curl Machine
50x20
60x20
70x20

OH Tri Extension Machine
60x20
70x20
80x20

Crucifix Cable Curls
100x20
120x20
140x15

Seated Dips
200x15x3

Weighted Ab Crunch
50x30
60x30
70x30
80x30
90x30
100x30
110x30

Rope Pulldown
100x10
110x10
120x10

Cable Curls
100x10
110x10
120x10

OH Rope Tri Extension
100x10
110x10
120x10

Vbar Curls
100x10
110x10
120x10

BB Curls
70x20
60x25
50x30

BB OH Tri Extension
70x30
60x35
50x40

DB Curls
25'sx10x3

DB OH Tri Extension
25'sx10x3

30 min HIIT Stationary Bike

Really liked today's workout. Felt fresh and strong so I wanted to get as many reps as I could. Abs are crazy sore from Sunday, which I like. Been a while since a part of my body was that sore.

 

[TripleOvertime]

You seem to like that stationary bike for cardio. I need to hop on one and see how it treats me. Do you always do the bike at the end of your workout?

 

[spinyvegeta]

You seem to like that stationary bike for cardio. I need to hop on one and see how it treats me. Do you always do the bike at the end of your workout?

Bike or elliptical. The bike I like is the one like a 10 speed, not the one where you lean back and relax. I pump hard to keep the mph up

 

[spinyvegeta]

Shoulders, Traps, & Abs
DB Side Raise
25'sx10
30'sx10
35'sx10

BB Front Row
105x10
145x10
195x10

HS Front Iso Military Press
320x8
300x8
280x10

BB Shrug
375x10x3

Rope Facepull
150x10
180x10
200x10

Weighted Ab Crunch
100x20x3

Seated Military Press
145x10
195x10
235x6

Facepulls
200x10x3

Cable Front Row
200x10x3

Knee ups
20x3

DB Shrugs
100'sx10x3

DB Front Raise
25'sx10
30'sx10
35'sx10

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

Incline Reverse DB Fly
30'sx10x3

30 min HISS Elliptical

Wanted to do back today but didn't want to get in the wife's way. Still got in a good workouut. Workout aren't changing much as I'm dropping fat except for working on my form. Havent stepped on a scale since Sunday. Need to stop worrying about the numbers.

 

[theCaptn']

That's a brutal shoulder workout spiny. Gonna see if I can duplicate it. And JO over yoar nudez

 

[spinyvegeta]

LEGS
Hack Squat
170x20
260x20
350x20
440x10
530x10
620x8

G-curl
105x15x3

Seated Calf Raise
140x20
160x20
180x20

Lying Leg Curl
120x15x3

Standing Calf Raise
200x20x3

Weighted Ab Crunch
100x20x3

Leg Press
575x20
665x15
755x10

Calf Extension leg press
575x20
665x20
755x20

Knee Ups
20x3

Leg Extension
150x20
150x15
150x10

Standing Single Leg Curl
50x10x3

30 min Stationary Bike

Felt nice and strong today even though I just did legs on Tuesday. Weight isn't moving but I haven't really been eating a cut diet. Usually around 2:30 I get real hungry. But the fat is coming off so I know I'm still on the right track.

 

[spinyvegeta]

That's a brutal shoulder workout spiny. Gonna see if I can duplicate it. And JO over yoar nudez

Good on ya

 

[spinyvegeta]

Back & Abs
V handle Row
210x10
240x10
270x10

Wide Handle Row
210x10
240x10
270x10

Cable Row
210x10
240x10
270x10

Back Extension Row
300x10x3

Wide Lat Pulldown
210x10
240x10
270x10

BTN Pulldown
180x10
195x10
210x10

Wide Handle Pulldown
210x10
240x10
270x10

V handle Pulldown
210x10
240x10
270x10

1 Arm Cable Row
200x10x3

Straight Arm Pulldown
120x10
140x10
160x10

Cross Crucifix Facepull
100x10
160x10
180x10

Cable Torso Twist(Both sides)
90x10
100x10
110x10

BTN BB Press
90x20
140x15
180x10

Weighted Ab Machine
100x40x3

Lat Flexor
240x10
285x10
330x10

Knee ups
20x3

Bent Over Rows
180x10
200x10
230x10

HS Ab Crunch
50x20x3

Reverse Pec Flys
120x15
135x10
150x10

Weighted Abdominal
50x20x3

HS Iso Row
180x10
270x10
360x10

30 min HIIT Elliptical

Weight is 250.
Destroyed that workout! All I can say.

 

[spinyvegeta]

CHEST
1 Arm Chest Press
45x20
90x10
135x10

High Cable Crossover
100x10
140x10
180x10

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

Cable Crossover
100x10
140x10
180x10

HS Super Incline
90x15
180x10
270x8

Low Cable Crossover
100x10
140x10
180x10

Pec Deck Flys
150x20x3
90x30x3

DB Presses
100'sx5x2
90'sx5x2
80'sx10
70'sx10
60'sx10

HS incline
180x10
200x10
220x10

HS Decline
160x10
180x10
200x10

BB Incline
90x15
140x10
180x5

DB Press to Fly
50'sx10
40'sx10
30'sx10

Vertical Chest Press
150x20x3

Strength was down today. I shouldv'e probably taken a rest day but got the most of my time. Repped lower weight and more burnout sets. Weight is 251 even with the huge cheat meal last night.

 

[spinyvegeta]

Bi's & Tri's
DB Curls
25'sx10
30'sx10
35'sx10

DB OH Tri Extension
25'sx10
30'sx10
35'sx10

Cable Curls
100x10
110x10
120x10

Rope Pulldown
100x10
110x10
120x10

Rope Curls
100x10
110x10
120x10

Tricep Pushdown
100x20
150x15
200x10

V bar Curls
100x10
110x10
120x10

OH Rope Tri Extension
100x10
110x10
120x10

Crucifix Cable Curls
100x20
120x20
140x20

V bar Pulldown
100x20
150x15
200x10

Preacher Curl Machine
50x20
60x20
70x20

Seated Dips
180x20x3

1 Arm Preacher Curl Machine
25x20
35x20
45x20

OH Tri Extension Machine
50x20
60x20
70x20

BB Curls
70x20
60x20
50x20

BB OH Tri Extension
70x30
60x30
50x30

30 min HIIT Stationary Bike

Triceps were pretty shredded from yesterday but I'm glad I hit them today again. Go ahead and finish them off. Water bloat finally hit me this morning up to 255. No big deal, I can tell my body is reccomping very well.

 

[spinyvegeta]

LEGS & ABS
Squats
135x10
225x10
315x10
405x5
315x10
225x10
135x20

G-curl
90x20
115x15
135x10

Seated Calf Raise
140x20
160x20
180x20

Leg Press
575x15x3

Calf Extension on leg press
575x20x3

Lying Leg Curl
120x15x3

Standing Calf Raise
200x20x3
300x15x3

Leg Curl
150x20x3

Leg Extension
150x15x3

Weighted Ab Crunch
100x20x3
120x10x3

30 min HISS Stationary Bike

Started strong but felt tired at the end. I'm guessing it was the shit food I ate for dinner. In sure the cardio is sapping my strength a little as well. But who can argue with results.

 

[spinyvegeta]