Spiny's Sponsored Uncle Z Log

[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
280x8

Facepulls
150x15
180x12
200x10

Weighted Ab Crunch
100x25x3

BB Shrug
375x10x3

Seated Military Press
145x10
235x5
195x8

Rope Facepulls
150x15
180x12
200x10

Cable Front Row
200x10x3

Knee ups
20x3

Shoulder Press
150x15
180x12
200x10

Decline Sit ups
10x3

DB Shrugs
100'sx10x3

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

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

Incline Reverse DB Flys
30'sx10x3

30 mins HIIT Stationary Bike

Great workout today. Had to rush to get all my lifts done in 55 mins. Great all around cardio though. Need to stop eating crap at the end of the night. I do good all day then eat a bad meal for dinner.

 

[spinyvegeta]

BACK & ABS
HS BTN Pulldown
180x20
230x10
270x10

HS Lat Flexor
180x20
230x10
270x10

Weighted Ab Crunch
50x30x3
100x20x3

HS Low Row
270x20
360x10
450x10

Knee Ups
20x3

HS High Row
270x20
320x10
360x10

Decline Sit Ups
20x3

Cable One Arm Row
200x10x3

Bent Over Row
145x10
195x10
215x10

Reverse Incline DB Row
80'sx10x3

30 min HIIT Stationary Bike

Pretty toasted after that workout plus I only got about 4.5 hours of sleep. Starting each lift with a set of 20 on the machined really pre exhausted my muscles. Felt great!

 

[spinyvegeta]

LEGS
Hack Squat
170x20
260x20
350x20
440x15
530x10
620x5

G-curl
90x20
115x15
135x10

Seated Calf Raise
140x20
160x20
180x20
120x20
110x20
100x20

Straight Leg Deadlift
135x10
195x10
235x10

Leg Press
575x15x3

Calf Extension
575x20x3

Lying Leg Curl
90x30x3

Leg Extension
150x15x3

Standing Calf Raise
200x20x3

Leg Curl
150x15x3

30 min Stationary Bike

Got to the gym a little late so everything was rushed. Tires me out when I'm running around like that. Still haven't cared about my weight. I know this week the wife and I have slipped with our eating. Time to have a strong willpower weekend to start next week on the right foot.

 

[spinyvegeta]

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

Low Cable Crossover
100x10
140x10
180x10

High Cable Crossover
100x10
140x10
180x10

HS Wide Chest
360x10
340x10
320x10

Pec Deck Fly
100x30x3
200x15x3

HS Iso Incline Press
270x8
250x8
230x8

DB Incline Press
80'sx8
75'sx8
70'sx8

DB Flys
25'sx20
35'sx16
45'sx10

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

Vertical Chest Press
200x10x3

Got there super late so no time for cardio. I feel like my workout is unfinished. 250 lbs today at the gym. Not bad for slipping on my diet all week. Might go back in later if possible. Cardio and burnout sets. Uncle Z's valuables have me recomping great. Can't believe the progress I've made.

 

[spinyvegeta]

DELTS, TRAPS, & ABS
DB Side Raise
25'sx10
30'sx10
35'sx10

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

Straight Arm Pulldown-back supported
70x10
100x10
120x7

Cable High Laterals
100x15
140x10
180x10

DB Press
75'sx10
85'sx10
95'sx10

Rope Facepull
100x20
150x15
200x10

Seated Military Press
140x10
180x8
230x6

BB Front Row
140x10
160x10
180x10

Shrugs
475x10x3

Lateral Raise Machine
60x15
80x10
100x10

Cross Crucifix Facepulls
100x10
140x10
180x10

DB Y Press
55'sx10
60'sx10
70'sx10

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

Bent over Reverse Flys
25'sx10
30'sx10
35'sx10

HS Shoulder Press
220x15
260x10
300x10

Reverse Pec Deck Flys
120x10
135x10
150x10

DB Shrugs
100'sx10

Weighted Ab Crunch
50x20x3

Knee ups
20x3

Weighted Ab Machine
50x20x3

Cable Crunches
100x20
120x20
140x20

Cable Torso Twist
100x20x3

Crushed it today. Only reason I even wanted to leave was meal prep. Weight staying at 250.

 

[spinyvegeta]

Bi's & Tri's
Rope Curls
100x10
120x10
140x10

Rope Pulldown
100x10
120x10
140x10

Cable Curls
100x10
120x10
140x10

OH Rope Tri Extension
100x10
120x10
140x10

Cable Crucifix Curls
100x20
120x20
140x20

Tricep Pushdown
200x10
150x15
100x20

1 Arm Preacher Curl Machine
25x20
35x20
45x20

OH Tri Extension Machine
70x20
60x20
50x20

Preacher Curl Machine
50x20
60x20
70x20

Seated Dips
200x15x3

DB Curls
30'sx10
35'sx10
40'sx10

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

BB Curls
50x20x3

BB OH Tri Extension
50x30x3

30 min Stationary Bike

Started to lose steam on my lifts because my whole workout was done in 45 mins. No rest inbetween and I wanted to make sure I got my cardio in. Started researching 3 different peptides yesterday. Hopefully the bloat is minimal.

 

[spinyvegeta]

LEGS
Leg Extension
120x20x3
90x20x3

Standing Calf Raise
200x20x3
300x20x3
400x20x3

Leg Curls
120x20x3

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

G-curl
70x20x3

Seated Calf Raise
140x20x3

Lying Leg Curl
90x15x3

Got up late and felt like shit when I 1st got to the gym. So, I changed things up and pre-exhausted everything before going heavy. Turned out to be a good leg session, just didn't have time for cardio.

 

[spinyvegeta]

BACK & ABS
HS BTN Pulldown
180x20
230x10
270x10

HS High Row
270x20
320x10
370x10

HS Lat Flexor
180x20
230x10
270x10

HS Iso Pulldown
140x20
180x10
230x10

HS Low Row
270x20
360x10
450x10

Weighted Ab Crunch
50x30x3
100x20x3

Cable 1 Arm Row
200x10x3

Knee ups
20x3

1 Arm T-bar Row
115x10x3

BTN BB Press
105x20
145x10
195x10
235x6

Bent Over BB Row
135x20
185x10
225x10

Reverse Incline DB Rows
50'sx20
75'sx10
100'sx10

Woke up late again this morning so no time for cardio. Still got my back pretty heavy. Wanted to make sure I got a full workout in. I can do cardio anytime.

 

[spinyvegeta]

CHEST & ABS
Bench
135x10
225x10
315x4
365x1
315x4
225x8x2
135x20

Low Cable Crossovers
100x10
120x10
140x10

High Cable Crossovers
100x10
120x10
140x10

Knee ups
20x3

DB Press
100'sx5
100'sx8
90'sx8
80'sx10

Weighted Ab Crunch
50x30x3
100x20x3

HS Wide Chest
360x10
320x10
270x10

Pec Deck Flys
100x30x3
200x10x3

HS Incline Press
230x10
200x10
180x10

Vertical Chest Press
200x20x3

DB Press to Fly
50'sx8
40'sx8
30'sx10

30 min Stationary Bike

Got some good sleep last night so I actually got to the gym on time. Strength was decent but my endurance is lacking. Need to get my dinners back in track. I do good through the day and then eat like crap when I get home.

 

[spinyvegeta]

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

Seated Calf Raise
140x25
160x25
180x25
170x25
150x25
130x25

G-curl
70x20
105x15
140x10

Straight Leg Deadlifts
145x10

Lying Leg Curl
90x15x3

Standing Calf Raise
200x20x3
300x20x3

Leg Extensions
120x20x3
225x10x3

Leg Curls
120x20x3

25 min Stationary Bike

Need to work on my form on straight leg deadlifts. Using way too much back. Guess I need the help of my coach/wife. The bloat is real, up 7 lbs since sunday. My wife said my stomach looks like a turtle shell. Defined abs but sticking out.

 

[spinyvegeta]

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

Arm Extension Machine
50x20
70x20
90x20

Weighted Ab Machine
50x20x3

Preacher Curl Machine
60x20
80x20
100x20

Seated Dips
210x20
225x20
240x20

Knee Ups
20x3

Crucifix Cable Curls
100x20
120x20
140x20

OH Tricep Machine
100x20
110x20
120x20

Weighted Ab Crunch
50x30x3

Cable Curls
100x20
110x20
120x20

Rope Pulldowns
100x20
110x20
120x20

Cable Torso Twist
50x20x3

Rope Curls
100x20
110x20
120x20

OH Rope Extension
100x20
110x20
120x20

Cable Crunches
100x20
110x20
120x20

V bar Curls
100x20
110x20
120x20

Tricep Pushdowns
100x20
150x20
200x15

HS Ab Crunch
50x25x3

DB Hammer Curls
50'sx10
55'sx10
60'sx10

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

BB Curls
50x30
70x20
90x15

BB OH Tri Extension
50x30
70x25
90x20

25 min Stationary Bike

My endurance came back in a big way. Felt like I could go forever. 253 after breakfast this morning. Feeling really good especially not having to work today. Time to lose this bloat!

 

[spinyvegeta]

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

BB Front Row
90x10
140x10
190x10

DB Presses
75'sx10
85'sx10
100'sx8

Rope Facepulls
100x20
150x15
200x10

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

Cable Front Row
200x10x3

Cable Side Lterals
100x20
140x10
180x10

Cross Crucifix Facepulls
100x20
140x10
180x10

DB Shrugs
100'sx10x3

Seated Military Press
90x20
180x10
230x6

Straight Arm Pulldown
100x20
130x15
160x10

DB Y Press
55'sx10
60'sx10
65'sx10

DB Front Row
80'sx10
70'sx10
60'sx10

Incline Reverse DB Flys
30'sx10x3

Lateral Raise Machine
100x10
110x10
120x10

Pec Deck Reverse Flys
120x10
135x10
150x10

HS Shoulder Press
220x20
260x15
300x10

HS Shrug Machine
475x10x3

30 min Stationary Bike

Felt pretty strong today. Endurance is getting better and better. Weight is 252 but that will go up tomorrow, its pizza night!

 

[spinyvegeta]

Legs & Abs
Hack Squat
170x20
260x20
350x20
440x10
530x10
620x6

G-curl
70x20
105x15
140x10

Seated Calf Raise
140x20
160x20
180x20

Knee ups
20x3

DB Straight Leg Deadlift
40'sx10
50'sx10
60'sx10

Standing Calf Raise
200x20x3
400x10x3

Leg Press
575x15x3

Calf Extension
575x20x3

Lying Leg Curl
120x10x3

Leg Extension
150x15x3

Weighted Crunch
50x30x3

25 min Stationary Bike

Felt a little tired this morning. Probably the junk food and only getting 5 hrs of sleep. Weekends are going by way too fast and now its back to the grind.

 

[spinyvegeta]

BACK & ABS
Deadlift
135x20
225x10
315x10
405x5
495x2

Wide Lat Pulldown
200x20x3

Weighted Ab Machine
100x20x3

Wide Handle Lat Pulldown
200x20x3

BTN BB Press
95x20
145x10
165x10

Knee Ups
20x3

Bent Over Rows
135x20
185x10
225x10

Rope Lat Pulldown
200x15x3

Cable Crunch
150x10x3

Reverse Incline DB Row
75'sx10x3

30 min Stationary Bike

Haven't done any deadlifts in a while so I decided to throw some in. Probably couldv'e got a 3rd rep at 495 but once you start seeing stars you know not to keep going.

 

[spinyvegeta]

CHEST
Bench
135x10
225x10
315x4
335x2
315x3
225x8
135x20

Pec Deck Flys
100x30x3
150x15x3

HS Wide Chest
270x10x3

HS Incline Press
180x10x3

Vertical Chest Press
200x15x3

Incline BB Press
135x10x3

DB Press
80'sx10x3
50'sx15x3

DB Press to Fly
30'sx10
40'sx10
50'sx10x2
40'sx10
30'sx10

DB Low Crossover
25'sx10
30'sx10
35'sx10

DB Flys
25'sx15x3

Started to do some cardio but I wasn't even sweating so I just did more lifts. Even still, it feels like I didn't get enough time in. Wanted to keep a good pump on my chest going.

 

[spinyvegeta]

CHEST
DB Press
60'sx15
75'sx15
90'sx10

DB Flys
35'sx15
40'sx15
45'sx15

HS Incline Press
120x15
140x15

HS Decline Press
120x15
140x15

Pec Deck Flys
120x20
135x20

Vertical Chest Press
150x20x2

This was last nights session. Very short. This morning got up late so I just did 30 mins of cardio on 5 different machines.

 

[spinyvegeta]

Last 11 months progress

 

[spinyvegeta]

LEGS
Squats
135x20
225x15
310x10
405x5
455x1
310x10
225x15
135x25

Lying Leg Curls
120x10x3

Leg Press
565x20
655x20
745x20

Calf Extension
565x20
655x20
745x20

Cable Straight Leg Deadlifts
100x10
150x10
200x10

Seated Calf Extension
140x20
160x20
180x20

Leg Extension single leg,5 double leg x 4
60x24x3

Leg Extension-5 sec pause at extension
60x10x3

Leg Curls-3 single leg,5 double leg x 4
60x24x3

Leg Curls - 5 sec pause at curl
60x10x3

Standing Calf Raise
195x20
295x20
395x20

Great leg workout with the help of my great trainer. If I had her help with every leg workout, my legs would be tree trunks. Stayed home today because I went hypoglycemic yesterday at work. Picked up some glucose tabs today to keep it under control. Might see a specialist because obviously my dr. doesn't know what the fuck she's talking about.

 

[spinyvegeta]

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

Tri Arm Extension
50x20
70x20
90x20

Weighted Ab Machine
50x20
60x20
70x20

Preacher Curl Machine
60x20
80x20
100x20

Seated Dips
210x20
225x20
240x20

Knee ups
20x3

Cable Crucifix Curls
120x20
160x20
200x20

OH Tricep Extension Machine
120x20
140x20
160x20

Weighted Ab Machine
110x30
130x30
150x30

Cable Curls
110x20
130x20
150x20

Tricep Pushdown
100x20
150x20
200x20

Cable Crunch
150x20x3

Vbar Curls
110x20
130x20
150x20

OH Tricep Extension
150x20x3

HS Ab Crunch
50x20
60x20
70x20

Rope Curls
110x20
130x20
150x20

Rope Pulldowns
110x20
130x20
150x20

Cable Torso Twist
100x20x3

Alt DB Curls
50'sx10
40'sx10
30'sx10

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

BB Curls
110x10
80x20
50x30

BB OH Tri Extension
110x20
80x30
50x50

Felt very strong today. Pump was incredible, especially doing compound site enhancement. Burned for a while right at first but worked through the burn. Tomorrow will be doing the same thing with shoulders.

 

[spinyvegeta]

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

Cable Front Row
100x20
150x15
200x10

Straight Arm Pulldown
120x20
140x15
160x10

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

DB Front Row
90'sx10
80'sx10
70'sx10

Cable Laterals
100x20
140x15
180x10

Rope Facepull
100x20
150x15
200x10

DB Press
70'sx15
75'sx15
80'sx15

BB Front Row
90x10
140x10
180x10

DB Shrugs
100'sx10x3

Cross Crucifix Facepull
120x10
160x10
200x10

Shrugs
475x10x3

Seated Military Press
90x20
140x15
180x10
230x7

Reverse Pec Deck Flys
120x10
135x10
150x10

Machine Lateral Raise
100x10
110x10
120x10

HS Shoulder Press
100x30
200x20
300x10

Single Arm Cable Laterals
50x10
40x10
30x10

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

Shoulders were toast after that workout. Killer pump and vascularity. Weekends are just going by too fast.

 

[Repo]

Looking great spiny... plus the workouts and the log are awesome as well!!!

 

[spinyvegeta]

Sunday Shrugs

 

[Repo]

Looking super good spiny!!!

 

[spinyvegeta]

Legs
Hack Squat
170x10
260x10
350x10
440x10
530x10
170x50

G-curl
70x20
105x15
140x10

Seated Calf Raise
140x20
160x10
180x10

Leg Curl(5 single, 5 double x 4)
60x40x3

Standing Calf Raise
200x20x3
300x20x3

Front Squat
105x10
145x10
195x10

Standing Single Leg Curl
50x10x3

After taking 2 days off, was a little slow starting off this morning. About 1/3 of the way through my blood really got pumping. Im really liking the single/double combo my wife/coach showed me. That burnout set of 50 reps on the hack kicked my butt!

 

[spinyvegeta]

CHEST
Bench
135x10
225x10
315x5
365x2
315x4
225x10
135x25

Pec Deck Flys
100x30x3
200x15x3

DB Press
100'sx8
90'sx8
80'sx15

High Cable Crossover
100x10
140x10
180x10

Low Cable Crossover
100x10
140x10
180x10

HS Wide Chest
270x10x3

DB Flys
30'sx20
35'sx20
40'sx15

Wanted to get more done but only had an hour to burn. Maybe double dip tonight. I plan on more burnout sets and repetition to try and stimulate growth. I've been able to keep bloat down almost completely while researching peps.

 

[spinyvegeta]

CHEST
Bench
135x10
225x10
315x4
365x1
315x5
225x10
135x30

Pec Deck Flys
105x30x3
205x15x3

DB Incline Press
90'sx8
80'sx10
70'sx15

DB Incline Flys
30'sx15
35'sx15
40'sx15

BB Incline Press
135x10
185x8
225x5

Vertical Chest Press
250x10
210x10
170x10

Not bad for a second chest workout of the day. Tried to do more incline work this afternoon. Should be sore tomorrow.

 

[spinyvegeta]

BACK & ABS
Long Handle Lat Pulldown
200x20x3

HS BTN Pulldown
180x20
230x15
270x10

Weighted Crunch
50x30x3
100x20x3

Deadlifts
135x10
225x10
315x10
405x5
495x1

HS Lat Flexor
180x20
230x15
270x10

V handle Lat Pulldown
200x20x3

HS Low Row
270x20
360x15
450x10

HS Iso Pulldown
180x20
200x15
230x10

Knee Ups
20x3

HS High Row
270x20
320x15
360x10

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

Decline Sit Ups
20x3

Lats were a little tired from yesterday, but I got rolling once I warmed up. Changed things up by throwing in deadlifts in the middle of my workout. So I kinda ran out of juice once I got to higher weight. Haven't done any cardio since last week. Need to start getting there earlier.

 

[spinyvegeta]

LEGS
Squats
135x10
225x10
315x10
405x5
455x2
405x5
315x10
225x10
135x25

Lying Leg Curls
120x15x3

Seated Calf Raise
140x20
160x20
180x20

Leg Extension(5 single then 5 double leg)
75x40x3

Leg Press
565x20
655x20
745x20

Calf Extension
565x20
655x20
745x20

Leg Curl(5 single leg then 5 double leg)
75x40x3

Standing Calf Extension
215x20x3
315x20x3
395x20x3

Straight Leg Deadlifts
110x10
135x10
185x10

Horizontal Leg Press
175x20x3

Leg Curl
210x10
225x10
240x10

Great leg day today. Started out a little slow but that helped me with focused and slow reps. Hitting legs now every 3rd day and try different things each day. Hopefully this helps accumulate size.

 

[spinyvegeta]

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

Tri Arm Extension
60x20
80x20
100x20

Knee ups
20x3

Preacher Curl Machine
60x20
80x20
100x20

Seated Dips
210x20
225x20
240x20

Weighted Ab Machine
50x50
70x50
90x50

BB Curl
110x10
80x20
50x30

OH BB Tri Extension
110x20
80x30
50x40

Weighted Ab Machine
150x20x3

Crucifix Cable Curl
100x20
140x20
180x20

OH Tri Extension Machine
130x20
140x20
150x20

Cable Torso Twist
50x20
70x20
90x20

Rope Curls
110x20
120x20
130x20

Rope Pulldowns
110x20
120x20
130x20

Cable Crunch
200x10
180x15
160x20

Cable Curls
110x20
120x20
130x20

Tri Pushdowns
100x20
150x20
200x20

Ab Crunch Machine
50x20
70x20
90x20

V bar Curls
110x20
120x20
130x20

OH Rope Tri Extension
110x20
120x20
130x20

Great workout today. Pump was very big with the volume I was doing. Didn't want to leave but meal prep Sunday. Have to start back on cardio again tomorrow.

 

[spinyvegeta]

SHOULDERS, TRAPS, & ABS
DB Side Raises
25'sx10
30'sx10
35'sx10

BB Front Raise
105x10
145x10
195x10

Rope Facepull
100x20
150x15
200x10

Weighted Ab Crunch
50x50
60x50
70x40
80x40
90x30
100x30

DB Front Raise
25'sx20
30'sx10
35'sx10

DB Front Row
50'sx10
70'sx10
90'sx10

Cable Crucifix Laterals
100x10
120x10
140x10

BB Shrugs
375x10x3

HS Front Military Press
320x10
300x10
280x10

Cable Cross Crucifix Facepull
100x10
140x10
180x10

Knee ups
20x3

BB Military Press
145x10
235x6
195x10

Facepulls
10ox20
150x15
200x10

Cable Front Row
100x20
150x15
200x10

Cable Crunch
150 to failure

DB Shrugs
100'sx10x3

DB Y Press
50'sx10x3

Incline DB Reverse Flys
25'sx10x3

25 min Stationary Bike

Finally got to he gym at a decent time. About 10 mins later than I wanted but still a decent workout. Back to the weekly grind.