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- Thread starter spinyvegeta
- Start date
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
I wish
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
LEGS
Squats
135x10
225x10
315x10
405x5
495x1
515x1 PR
405x5
315x10
225x25
Leg Curls
225x15x3
Leg Extension
225x15x3
Standing Calf Raise
400x20x3
Hip Abductor
100x20x3
Strong as shit today. Finally hit a squat over 500. Only had a short time so me and the wife could go see the Hobbit. Meal Prep and vodka drinking coming up later. Might do double duty some days next week since I have the week off.
Squats
135x10
225x10
315x10
405x5
495x1
515x1 PR
405x5
315x10
225x25
Leg Curls
225x15x3
Leg Extension
225x15x3
Standing Calf Raise
400x20x3
Hip Abductor
100x20x3
Strong as shit today. Finally hit a squat over 500. Only had a short time so me and the wife could go see the Hobbit. Meal Prep and vodka drinking coming up later. Might do double duty some days next week since I have the week off.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
CHEST
Bench
135x10
225x10
315x5
365x2
405x1
315x5
225x15x2
HS Incline Press
230x10x3
Cable Flys
120x10
140x10
160x10
HS Wide Chest
360x10x3
Pec Deck Flys
200x15x3
DB Press to Fly
50'sx10x3
Great workout today. Best 405 bench I've ever done. Slow all the way down, tap off the chest, and slow all the way up. My goal by march is to not need a spot or help with the lift off with that weight. Press to flys with 50's kicked my ass.
Bench
135x10
225x10
315x5
365x2
405x1
315x5
225x15x2
HS Incline Press
230x10x3
Cable Flys
120x10
140x10
160x10
HS Wide Chest
360x10x3
Pec Deck Flys
200x15x3
DB Press to Fly
50'sx10x3
Great workout today. Best 405 bench I've ever done. Slow all the way down, tap off the chest, and slow all the way up. My goal by march is to not need a spot or help with the lift off with that weight. Press to flys with 50's kicked my ass.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
Yes it is!
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
BACK
V Handle Lat Pulldown
210x10
225x10
240x10
Wide Late Pulldown
210x10
240x10
270x10
BTN Lat Pulldown
210x10
225x10
240x10
Wide Handle Pulldown
210x10
240x10
270x10
Underhanded Lat Pulldown
210x10
240x10
270x10
V Handle Row
210x10
240x10
270x10
Wide Row
210x10
240x10
270x10
Wide Handle Row
210x10
240x10
270x10
Short Bar Row
210x10
240x10
270x10
1 Arm Cable Row
200x10x3
Straight Arm Pulldown
150x10
160x10
170x10
Rope Facepull
170x10
180x10
190x10
Cable Cross Crucifix Facepull
120x10
160x10
200x10
Reverse Incline DB Rows
75'sx10x3
Lower back was a little sore from squatting on Sunday but workout was strong. Being off from work makes it harder to stay low carb but I'm doing my best. Feeling good and strong.
V Handle Lat Pulldown
210x10
225x10
240x10
Wide Late Pulldown
210x10
240x10
270x10
BTN Lat Pulldown
210x10
225x10
240x10
Wide Handle Pulldown
210x10
240x10
270x10
Underhanded Lat Pulldown
210x10
240x10
270x10
V Handle Row
210x10
240x10
270x10
Wide Row
210x10
240x10
270x10
Wide Handle Row
210x10
240x10
270x10
Short Bar Row
210x10
240x10
270x10
1 Arm Cable Row
200x10x3
Straight Arm Pulldown
150x10
160x10
170x10
Rope Facepull
170x10
180x10
190x10
Cable Cross Crucifix Facepull
120x10
160x10
200x10
Reverse Incline DB Rows
75'sx10x3
Lower back was a little sore from squatting on Sunday but workout was strong. Being off from work makes it harder to stay low carb but I'm doing my best. Feeling good and strong.
TripleOvertime
Elite Member
Do I see a new tattoo? Superman? Looks sweet, let's see a close up.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
Bi's & Tri's
BB Preacher Curls
60x10
80x10
100x10
DB OH Tri Extensions
50'sx20x3
DB Hammer Curls
50'sx10
45'sx10
40'sx10
35'sx10
30'sx10
25'sx10
Skull Crushers
125x10
175x10
195x10
OH BB Tri Extensions
110x20x3
BB Curls
110x10x3
DB Kickbacks
50'sx10x3
1 Arm Preacher Curls
50x10x3
OH Tri Extension Machine
100x10x3
Cable Curls
130x10x3
Rope Pulldowns
130x10x3
Keep upping the weight and keep making gains. 266 today. Arms were still pumped over 24 hours after my back workout. Definitely wont be able to stay up for the new year after that workout. Stay safe tonight people. Happy New Year!
BB Preacher Curls
60x10
80x10
100x10
DB OH Tri Extensions
50'sx20x3
DB Hammer Curls
50'sx10
45'sx10
40'sx10
35'sx10
30'sx10
25'sx10
Skull Crushers
125x10
175x10
195x10
OH BB Tri Extensions
110x20x3
BB Curls
110x10x3
DB Kickbacks
50'sx10x3
1 Arm Preacher Curls
50x10x3
OH Tri Extension Machine
100x10x3
Cable Curls
130x10x3
Rope Pulldowns
130x10x3
Keep upping the weight and keep making gains. 266 today. Arms were still pumped over 24 hours after my back workout. Definitely wont be able to stay up for the new year after that workout. Stay safe tonight people. Happy New Year!
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
LEGS
Hack Squat
170x10
260x10
350x10
440x10
530x10
620x10
710x10 PR
G-Curl
140x10x3
Seated Calf Raise
160x20
190x20
210x20
Leg Curls
240x10x3
Leg Extension
240x10x2
Standing Calf Raise
400x20x2
Had to leave a little early so didnt finish everything. Still got a PR on the hack. Wrapped up my knees for the last 2 sets just in case. Still getting stronger.
Hack Squat
170x10
260x10
350x10
440x10
530x10
620x10
710x10 PR
G-Curl
140x10x3
Seated Calf Raise
160x20
190x20
210x20
Leg Curls
240x10x3
Leg Extension
240x10x2
Standing Calf Raise
400x20x2
Had to leave a little early so didnt finish everything. Still got a PR on the hack. Wrapped up my knees for the last 2 sets just in case. Still getting stronger.
Looking great spiny!!!
joe 2013
Registered
spiny = beast mode .....kill it brother !
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
Shoulders & Traps
DB side laterals
20'sx20
25'sx10
30'sx10
35'sx10
Cable Side Laterals
140x10
160x10
180x10
Rope Facepulls
180x10
190x10
200x10
Cable Front Rows
200x15x3
Seated Military Press
140x10
190x10
230x6
Machine Shrugs
475x10x3
BB Front Row
140x10
160x10
190x10
HS Front Military Press
300x15x3
Pec Deck Reverse Fly
120x10
135x10
150x10
DB Y Presses
55'sx10x3
DB Shrugs
100'sx10x3
Side Lateral Machine
100x10x3
DB Front Rows
70'sx10
75'sx10
80'sx10
DB Front Raise
20'sx20
25'sx10
30'sx10
35'sx10
Incline Reverse DB Flys
30'sx10x3
Killer workout today. After a nice rest day in which we slept half the day I was ready to kill it. Food intake hasn't been enough this week but next week I will be back on track. Haven't even checked my weight lately. Feeling very full though.
DB side laterals
20'sx20
25'sx10
30'sx10
35'sx10
Cable Side Laterals
140x10
160x10
180x10
Rope Facepulls
180x10
190x10
200x10
Cable Front Rows
200x15x3
Seated Military Press
140x10
190x10
230x6
Machine Shrugs
475x10x3
BB Front Row
140x10
160x10
190x10
HS Front Military Press
300x15x3
Pec Deck Reverse Fly
120x10
135x10
150x10
DB Y Presses
55'sx10x3
DB Shrugs
100'sx10x3
Side Lateral Machine
100x10x3
DB Front Rows
70'sx10
75'sx10
80'sx10
DB Front Raise
20'sx20
25'sx10
30'sx10
35'sx10
Incline Reverse DB Flys
30'sx10x3
Killer workout today. After a nice rest day in which we slept half the day I was ready to kill it. Food intake hasn't been enough this week but next week I will be back on track. Haven't even checked my weight lately. Feeling very full though.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
Legs
Squats
135x10
225x10
315x10
405x5
455x2
495x1
515x1
405x5
315x10
225x10
Laying Leg Curls
90x15x3
Leg Extension
240x15x3
Cable Kickbacks
100x10x3
Standing Calf Raise
400x20x3
Legs were a little sore from Thursday but I kept pushing. I was pretty smoked after the squats. Not a whole lot of volume but good work.
Squats
135x10
225x10
315x10
405x5
455x2
495x1
515x1
405x5
315x10
225x10
Laying Leg Curls
90x15x3
Leg Extension
240x15x3
Cable Kickbacks
100x10x3
Standing Calf Raise
400x20x3
Legs were a little sore from Thursday but I kept pushing. I was pretty smoked after the squats. Not a whole lot of volume but good work.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
I did this time but last one I didn't
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
CHEST
Bench
135x10
225x10
315x5
365x2
315x4
225x10x2
HS Wide Chest
360x10x3
Pec Deck Flys
200x15x3
HS Incline Press
230x10x3
Cable Flys
120x10
140x10
160x10
DB Press to Fly
50'sx10
40'sx10
30'sx10
Starting to feel the effects of low carbs but it will pass. Weights are getting lighter. My weight is at 268 now. Gradully increasing.
Bench
135x10
225x10
315x5
365x2
315x4
225x10x2
HS Wide Chest
360x10x3
Pec Deck Flys
200x15x3
HS Incline Press
230x10x3
Cable Flys
120x10
140x10
160x10
DB Press to Fly
50'sx10
40'sx10
30'sx10
Starting to feel the effects of low carbs but it will pass. Weights are getting lighter. My weight is at 268 now. Gradully increasing.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
Back
HS BTN Pulldown
180x10
270x10
320x10
HS Low Row
270x10
360x10
450x10
HS Lat Flexor
180x10
270x10
320x10
HS High Row
270x10
360x10
410x10
1 Arm Tbar Row
115x10x3
Wide Lat Pulldown
200x20x3
Reverse Incline DB Rows
80'sx10x3
Again, not a lot of volume but heavy weight. Shouldn't have had those 2 drinks last night. My body is still getting used to waking up so early.
HS BTN Pulldown
180x10
270x10
320x10
HS Low Row
270x10
360x10
450x10
HS Lat Flexor
180x10
270x10
320x10
HS High Row
270x10
360x10
410x10
1 Arm Tbar Row
115x10x3
Wide Lat Pulldown
200x20x3
Reverse Incline DB Rows
80'sx10x3
Again, not a lot of volume but heavy weight. Shouldn't have had those 2 drinks last night. My body is still getting used to waking up so early.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
Bi's & Tri's
BB Preacher Curls
50x20
80x10
110x10
Skull Crushers
105x10
145x10
195x10
DB Hammer Curls
65'sx10
60'sx10
55'sx10
50'sx10
45'sx10
40'sx10
BB OH Tri Extensions
110x20x3
DB OH Tri Extensions
50'sx20x3
1 Arm Preacher Curl Machine
50x10x3
DB Kickbacks
50'sx10x3
Cable Curls
130x10x3
Rope Pulldown
130x10x3
Tried to go heavier and squeeze more on every rep today. This heavy bulking is tiring me out at the end of the day. I get home and barely want to move for a while. I did eat some lasagna last night. Used a keto stick last night and im just barely in ketosis.
BB Preacher Curls
50x20
80x10
110x10
Skull Crushers
105x10
145x10
195x10
DB Hammer Curls
65'sx10
60'sx10
55'sx10
50'sx10
45'sx10
40'sx10
BB OH Tri Extensions
110x20x3
DB OH Tri Extensions
50'sx20x3
1 Arm Preacher Curl Machine
50x10x3
DB Kickbacks
50'sx10x3
Cable Curls
130x10x3
Rope Pulldown
130x10x3
Tried to go heavier and squeeze more on every rep today. This heavy bulking is tiring me out at the end of the day. I get home and barely want to move for a while. I did eat some lasagna last night. Used a keto stick last night and im just barely in ketosis.
joe 2013
Registered
lasagna....one of my favourite italian foods
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
LEGS
Hack Squat
170x10
260x10
350x10
440x10
530x10
620x10
G-curl
140x10x3
Seated Calf Raise
180x10
200x10
220x10
Cable Kickbacks
100x10x3
Standing Calf Raise
400x20x3
Front Squats
145x10
195x10
235x10
Decent leg workout today but ran out of time for more. Had to get that pre-gym morning cardio in. Back has been a little tweaked this last week from the heavy squats. Probably will stay away from them for a week.
Hack Squat
170x10
260x10
350x10
440x10
530x10
620x10
G-curl
140x10x3
Seated Calf Raise
180x10
200x10
220x10
Cable Kickbacks
100x10x3
Standing Calf Raise
400x20x3
Front Squats
145x10
195x10
235x10
Decent leg workout today but ran out of time for more. Had to get that pre-gym morning cardio in. Back has been a little tweaked this last week from the heavy squats. Probably will stay away from them for a week.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
DELTS & TRAPS
DB Side Raises
20'sx10
25'sx10
30'sx10
35'sx10
BB Rows
145x10
165x10
195x10
Cable Side Laterals
100x10
120x10
140x10
HS Iso Front Military Press
320x8
290x10
270x10
BB Shrugs
325x10
345x10
375x10
Seated Military Press
145x10
235x10
195x10
Rope Facepulls
180x10
190x10
200x10
Cable Front Rows
200x10x3
Facepull Bar
200x10x3
DB Front Raise
20'sx10
25'sx10
30'sx10
35'sx10
DB Y Presses
55'sx10x3
DB Shrugs
100'sx10
Feeling the lack of carbs this morning right at first but kept pushing. Carb up this weekend. Weight still at 268. Going to try more of a pyramid scheme on some lifts. A warm up, then a power set, then a drop set. Maybe that will help a bit. Can't wait to get back into some dbol!
DB Side Raises
20'sx10
25'sx10
30'sx10
35'sx10
BB Rows
145x10
165x10
195x10
Cable Side Laterals
100x10
120x10
140x10
HS Iso Front Military Press
320x8
290x10
270x10
BB Shrugs
325x10
345x10
375x10
Seated Military Press
145x10
235x10
195x10
Rope Facepulls
180x10
190x10
200x10
Cable Front Rows
200x10x3
Facepull Bar
200x10x3
DB Front Raise
20'sx10
25'sx10
30'sx10
35'sx10
DB Y Presses
55'sx10x3
DB Shrugs
100'sx10
Feeling the lack of carbs this morning right at first but kept pushing. Carb up this weekend. Weight still at 268. Going to try more of a pyramid scheme on some lifts. A warm up, then a power set, then a drop set. Maybe that will help a bit. Can't wait to get back into some dbol!
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
CHEST
Bench
135x10
225x10
315x5
365x3
405x2(2nd rep fingertip assist)
315x7
225x15
225x10
HS Iso Chest Press
180x10
230x10
270x10
Pec Dec Flys
210x15
225x15
240x15
HS Iso Incline
200x10
220x10
240x10
DB Press to Fly
50'sx10x3
Total carb up weekend. Felt the difference today with a killer bench session. Almost got that second 405 rep all the way up. Still very pleased with the way I'm coming along. Strength continues to increase but still kinda keeping the fat off.
Bench
135x10
225x10
315x5
365x3
405x2(2nd rep fingertip assist)
315x7
225x15
225x10
HS Iso Chest Press
180x10
230x10
270x10
Pec Dec Flys
210x15
225x15
240x15
HS Iso Incline
200x10
220x10
240x10
DB Press to Fly
50'sx10x3
Total carb up weekend. Felt the difference today with a killer bench session. Almost got that second 405 rep all the way up. Still very pleased with the way I'm coming along. Strength continues to increase but still kinda keeping the fat off.
Looking great - still follow'n ya here spiny!
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
BACK
Wide Lat Pulldown
200x20x3
Wide Handle Lat Pulldown
200x20x3
Wide Row
200x20x3
Wide Handle Row
200x20x3
Facepulls
200x10x3
1 Arm Cable Row
200x10x3
HS Lat Flexor
230x10
270x10
320x10
HS BTN Pulldown
230x10
270x10
320x10
Bent Over BB Rows
135x10
185x10
225x10
Reverse Incline DB Rows
85'sx10x3
Little tired from yesterday but kept the weight high. 272 lbs at the gym this morning. Gotta love those carb ups. Muscles are feeling very full and hopefully my dbol shows up this week. Back to the low carb crap.
Wide Lat Pulldown
200x20x3
Wide Handle Lat Pulldown
200x20x3
Wide Row
200x20x3
Wide Handle Row
200x20x3
Facepulls
200x10x3
1 Arm Cable Row
200x10x3
HS Lat Flexor
230x10
270x10
320x10
HS BTN Pulldown
230x10
270x10
320x10
Bent Over BB Rows
135x10
185x10
225x10
Reverse Incline DB Rows
85'sx10x3
Little tired from yesterday but kept the weight high. 272 lbs at the gym this morning. Gotta love those carb ups. Muscles are feeling very full and hopefully my dbol shows up this week. Back to the low carb crap.
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
Bi's & Tri's
BB Preacher Curls
50x20
80x10
110x10
Skull Crushers
150x10
170x10
200x10
DB Hammer Curls
65'sx10
60'sx10
55'sx10
50'sx10
45'sx10
40'sx10
DB OH Tri Extension
50'sx20x3
BB Tri Extension
110x20x3
1 Arm Preacher Curl Machine
50x10x3
Tricep Pushdown
200x10x3
Cable Curls
130x10x3
Rope Pulldown
130x10x3
Pump was crazy this morning. Only had 45 mins to get it done so it was like cardio the whole time. 270 this morning. 6 more weeks of bulking then a 4 week recomp. Should look real nice by the end of March.
BB Preacher Curls
50x20
80x10
110x10
Skull Crushers
150x10
170x10
200x10
DB Hammer Curls
65'sx10
60'sx10
55'sx10
50'sx10
45'sx10
40'sx10
DB OH Tri Extension
50'sx20x3
BB Tri Extension
110x20x3
1 Arm Preacher Curl Machine
50x10x3
Tricep Pushdown
200x10x3
Cable Curls
130x10x3
Rope Pulldown
130x10x3
Pump was crazy this morning. Only had 45 mins to get it done so it was like cardio the whole time. 270 this morning. 6 more weeks of bulking then a 4 week recomp. Should look real nice by the end of March.
SpinyPixie
Registered
That pump made me want to eat your arm 
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
Thats not all you wanted
SpinyPixie
Registered
True story
- Joined
- May 9, 2013
- Messages
- 2,187
- Reaction score
- 191
- Points
- 83
LEGS
Leg Press
575x20x3
G-curl
140x10x3
Seated Calf Raise
180x20
200x20
220x20
Hack Squat
260x20
440x15
620x10
Cable Kickbacks
120x10
110x10
100x10
Leg Extensions
240x15x3
Standing Calf Raise
400x20x3
Lying Leg Curl
120x15x3
Was going to make today a lighter leg day but as always, ambition takes over. Great workout. Was like a cardio session the whole way through. Breathing heavy and sweating profusely. Love workoutouts like this.
Leg Press
575x20x3
G-curl
140x10x3
Seated Calf Raise
180x20
200x20
220x20
Hack Squat
260x20
440x15
620x10
Cable Kickbacks
120x10
110x10
100x10
Leg Extensions
240x15x3
Standing Calf Raise
400x20x3
Lying Leg Curl
120x15x3
Was going to make today a lighter leg day but as always, ambition takes over. Great workout. Was like a cardio session the whole way through. Breathing heavy and sweating profusely. Love workoutouts like this.
