Spiny's Sponsored Uncle Z Log

[spinyvegeta]

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

G-curl
70x20
105x15
140x10

Seated Calf Raise
140x20
160x20
180x20

Lying Leg Curl
120x15x3

Leg Curl(5 single, 5 double)
90x40x3

Standing Calf Raise
200x20x3
400x20x3
300x20x3

Leg Press
575x15
665x15
755x15

Calf Extension on leg Press
575x20
665x20
755x20

Leg Extension(5 single, 5 double)
90x40x3

Standing Single Leg Curl
70x10x3

Front Squat
105x10
155x10
195x10

Reverse Hack Squat
170x10
220x10
260x10

I had planned on getting in some cardio but figured why not keep crushing legs. Both my legs and back were smoked by time I left. Took a set to warm up since they were still a little sore from Saturday. Great session.

 

[spinyvegeta]

CHEST & ABS
Bench
135x10
225x10
315x4
385x1
315x4
225x10
135x25

High Cable Crossover
100x10
120x10
140x10

Low Cable Crossover
100x10
120x10
140x10

Knee Ups
20x3

HS Wide Chest
270x10x3

Pec Deck Flys
100x30x3
150x20x3
200x10x3

Weighted Ab Machine
100x30x3
150x10x3

HS Incline Press
180x10x3

Cable Crunches
150x20x3

Vertical Chest Press
200x20x3

Decline Sit Ups
20x3

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

Another day without cardio but just didn't want to stop lifting after an hour. Not like my body is really suffering for it. I feel like I look better daily. But a smaller waist helps in all aspects.

 

[spinyvegeta]

Chest
Bench
135x10
225x10
315x3
365x1
315x2
225x6
135x20

Pec Deck Flys
105x30x3
150x20x3
60x50
75x50
90x50

HS Incline Press
120x15x3

Vertical Chest Press
250x20
210x20
170x20

Double dip session last night. Short but sweet.

 

[spinyvegeta]

BACK
Wide Handle Lat Pulldown
200x20x3

HS Lat Flexor
180x20
230x15
270x10

Wide Lat Pulldown
200x20x3

HS BTN Pulldown
180x20
230x15
270x10

Straight handle Lat Pulldown
200x20x3

HS Low Row
270x20
360x15
450x10

V handle Pulldown
200x20x3

HS High Row
270x20
320x15
360x10

Facepull Lat Pulldown
200x20x3

HS Iso Pulldown
180x20
200x15
230x10

BB Bent Over Rows
135x10
185x10
225x10

1 Arm DB Row
100x10x3

Nice back workout. Had a good pump going with lots of volume. Had a cheat meal last night, but it was an epic fail. Very dissapointing.

 

[spinyvegeta]

LEGS
Squats
135x10
225x10
315x10
405x3
315x10
225x15
135x30

Seated Calf Raise
140x20
160x20
180x20

Lying Leg Curls
60x20
75x20
90x20

Leg Extension(5 single, 5 double)*
60x40
75x40
90x40

Cable Kickbacks
50x20x3 each leg

Horizontal Leg Press
135x20
175x20
215x20

Calf Extension
135x20
175x20
215x20

Leg Curls
150x20
165x20
180x20

Leg Extensions
150x20
165x20
180x20

Standing Calf Raise
295x20x3

Hip Abductor Inside
100x20x3

Hip Abductor Outside
100x20x3

Took some days off to recouperate. Got some good rest and got back at it today. Balance and strength was a little off but made sure I squeezed every rep and slowed every negative. Decent leg day

 

[Airbornejonny18b]

Hey bro. All your postin is workouts. Mind sharing how Exactly you do your exercises? I mean, u may do a press a different way than some and if people are duplicating your workout, maybe explain it a bit? If that came off dick like, not meant to. I kept trying to phrase it so it doesn't sound like im talkin shit but fucking txting versus sayin hey to ya in the gym or somethin lol.

 

[spinyvegeta]

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

DB OH Tri Extension
25'sx10
30'sx10
35'sx10
40'sx10
45'sx10
50'sx10

BB Spider Curls
50x10
60x10
70x10

BB OH Tri Extension
50x30
60x20
70x20

DB Alt Curls
25'sx10x3

Dips
Bwx20x3

Cable Curls
60x20
80x15
100x15

Rope Pulldowns
60x20
80x20
100x20

Rope Curls
60x20
80x20
100x20

Tricep Pushdown
60x30
80x20
100x20

25 mins Stationary Bike

The pump was real right from the start. Painful pumps that were kicking my ass. Repped as many as I could before the burn would kick in.

 

[spinyvegeta]

Hey bro. All your postin is workouts. Mind sharing how Exactly you do your exercises? I mean, u may do a press a different way than some and if people are duplicating your workout, maybe explain it a bit? If that came off dick like, not meant to. I kept trying to phrase it so it doesn't sound like im talkin shit but fucking txting versus sayin hey to ya in the gym or somethin lol.

Most of the things I do are pretty textbook. If I alter it I usually explain. Like right now im doing leg extensions and leg curls with a lighter weight and 5 reps 1 leg, then 5 reps both legs 4 times for a total of 40 reps per set. Or I do reverse incline db rows which isnt a basic exercise. I did spider curls today which I haven't done for a long time and ive really been trying to do slow reps with long negatives lately

 

[Airbornejonny18b]

Slow reps with that static pause realllllly works. I just can't do that on chest or I'll re tare my pec. It sucks. What r u runnin right now?

 

[spinyvegeta]

Slow reps with that static pause realllllly works. I just can't do that on chest or I'll re tare my pec. It sucks. What r u runnin right now?

Tren, test, and primo

 

[Airbornejonny18b]

Ya like primo over masteron?

 

[theCaptn']

^^^ comments from a shill

 

[spinyvegeta]

Ya like primo over masteron?

Yes. Definitely

 

[Airbornejonny18b]

^^^ comments from a shill

What's that supposed to be?

 

[Airbornejonny18b]

Yes. Definitely

I haven't ran primo before. What can you tell differently about the two? Just started some NPP z sent me. So far loving it. Doin a shot of sust a week with 100mg prop ED and mast at 700mg a week.

 

[spinyvegeta]

What's that supposed to be?

A shill is like a plant, or someone acting on someone else's behalf

I haven't ran primo before. What can you tell differently about the two? Just started some NPP z sent me. So far loving it. Doin a shot of sust a week with 100mg prop ED and mast at 700mg a week.

More lean gains with primo. Mast is more of a hardener that enhances whatever else you're running

 

[Airbornejonny18b]

A shill is like a plant, or someone acting on someone else's behalf

More lean gains with primo. Mast is more of a hardener that enhances whatever else you're running

Yeh I know the definition. Just wonderin why he called me that. Kinda messed up....?
ahh gotcha. Yeh mast deff hardens me up. This is my second go with it. I absolutely love it. I'm on day 4 i think of NPP. First time. Whatcha know about it? I uploaded some pics from yesterday and day before on my log. What ya think i should expect from NPP?

 

[spinyvegeta]

Lean but strong gains

 

[Airbornejonny18b]

Lean but strong gains

What would you compare it's similarities to? And strong as in strength or strong as in ya get sizeee

 

[spinyvegeta]

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

BB Front Row
70x10
90x10
110x10

Bent Over Reverse Flys
25'sx10x3

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

Rope Facepull
100x20
150x15
200x10

HS Front Iso Military Press
320x8
300x8
280x8

Facepulls
200x10x3

Cable Front Row
200x10x3

DB Shrugs
100'sx10x3

Straight Arm Pulldown
100x20
120x15
140x10

Shoulder Press
200x10x3

BB Shrugs
385x10x3

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

DB Front Row
75'sx10
70'sx10
65'sx10

Incline Reverse DB Flys
25'sx10x3

No cardio today. Focused on slow reps and pauses. Wanted to get a full workout in since I haven't done shoulders in a while. Appetite is off the charts right now and I'm not sure why. Have to keep it in check.

 

[spinyvegeta]

LEGS
Hack Squat
170x10
260x10
350x10
440x10
530x10
170x60

G-Curl
70x20
105x15
140x10

Seated Calf Raise
140x20
160x20
180x20

Lying Leg Curl
60x20
90x20
120x20

Standing Calf Raise
200x20x3
300x20x3
400x20x3

Leg Extension(5 single, 5 double x4)
60x40
75x40
90x40

Leg Curl(5 single, 5 double x4)
60x40
75x40
90x40

Leg Extension
225x10x3

Leg Curl
225x20x3

Felt strong today. Wish I had gotten there earlier. Would've thrown in some speed squats.

 

[spinyvegeta]

CHEST
Bench
135x10
225x10
315x3
365x1
315x3
225x10
135x15x2

High Cable Crossover
100x10
120x10
140x10

Low Cable Crossover
100x10
120x10
140x10

HS Wide Chest
360x10
380x10
410x6

DB Flys
30'sx10
40'sx10
50'sx10
45'sx10
35'sx10
25'sx10

HS Incline Press
180x10
200x10
230x10

Pec Deck Flys
100x30x2
150x20x2
200x15x2

Haven't been hitting any cardio or abs this week mainly because my strength has been good. Why stop my workout while I'm hitting good numbers. Also haven't been able to do last week prep because of my insulin sensitivity and this week has been busy as hell. Then tomorrow I start a 3 day course to get certified as a trainer. Everyday is filled starting tomorrow.

 

[spinyvegeta]

BACK
Deadlift
135x10
225x10
315x10
405x3
495x2

Long Handle Lat Pulldown
200x20x3

HS Lat Flexor
180x20
230x15
270x10

HS BTN Iso Pulldown
180x20
230x15
270x10

Bent Over BB Row
135x10
185x10
225x10

HS Low Row
270x20
360x15
450x10

Cable Lat Pulldown
200x20x3

BTN BB Press
105x30
115x20
135x15

HS High Row
270x20
320x15
360x10

1 Arm T-bar Row
115x10x3

Felt very strong this morning. Probably because I passed out at 6 last night. Need to start doing more rack pulls. I know I can deadlift a lot more than I do but my left hand grip starts to slip.

 

[theCaptn']

You don't use straps?

 

[spinyvegeta]

You don't use straps?

Hell no

 

[spinyvegeta]

LEGS
Squats
135x10
225x10
315x10
405x5
455x3
405x5
315x10
225x15
135x30

G-curl
70x20
105x15
140x10

Seated Calf Raise
140x20
160x20
180x20

Lying Leg Curl
90x20x3

Standing Calf Raise
200x20x3
300x20x3
400x15x3

Leg Curl(5 single, 5 double x4)
60x40
75x40
90x40

Leg Extension(5 single, 5 double x4)
60x40
75x40
90x40

Standing Single Leg Curls
70x10
60x10
50x10

Felt very strong today. Taking the weekend off helped physically. Can't say mentally because of the class I took all weekend. Have to get my cpr and defib re-certification on wednesday and then I will be certified to train.

 

[spinyvegeta]

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

OH Tri Extension Machine
70x20
80x20
90x20

Preacher Curl Machine
50x20
60x20
70x20

Seated Dips
220x10x3

Rope Curls
100x10
110x10
120x10

Rope Pulldown
100x10
110x10
120x10

Cable Curls
100x10
110x10
120x10

OH Rope Tri Extension
100x15
110x15
120x15

V bar Curls
100x15
110x15
120x15

Tri Pushdown
100x20
150x15
200x10

Crucifix Cable Curls
100x20
120x15
140x10

1 Arm Tri Pushdown
50x20
60x15
70x10

DB Curls
25'sx10
30'sx10
35'sx10
40'sx10
45'sx10
50'sx10
20'sx10
15'sx20
10'sx20

DB OH Tri Extension
25'sx20
30'sx20
35'sx20
40'sx20
45'sx15
50'sx15
20'sx20
15'sx20
10'sx30

BB Curls
50x20
70x15
90x10

BB OH Tri Extension
50x40
70x30
90x20

The pump today was huge and painful. So many reps, so little time. Didn't even do cardio because I wanted to keep the blood flowing to my arms. Should be a little sore tomorrow.

 

[spinyvegeta]

Delts & Traps
Side DB Raise
20'sx10
25'sx10
30'sx10

BB Front Row
105x10
145x10
195x10

Rope Facepulls
100x20
150x15
200x10

HS Iso Front Military Press
320x10
300x10
280x10

BB Shrug
375x10x3

Straight Arm Pulldown
100x20
130x15
160x10

BB Military Press
145x10
195x10
235x8

DB Shrug
100'sx10x3

Facepull
200x10x3

Shoulder Press
200x10x3

Cross Cable Facepull
100x10
120x10
140x10

Cable Front Row
200x10x3

Bent Over Reverse Flys
25'sx10x3

DB Front Row
75'sx10
70'sx10
65'sx10

DB Front Raise
20'sx10
25'sx10
30'sx10

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

Incline Reverse DB Flys
25'sx10x3

Great workout today. I'm still shaking from it. Weight down to 251 which was a surprise to me. Good reps and weight progression.

 

[milkhouse]

Sup Spiny. Workouts looking strong bud

 

[spinyvegeta]

LEGS
Hack Squat
170x10
260x10
350x10
440x10
530x10
620x10
170x60

G-curl
70x20
105x15
140x10

Seated Calf Raise
140x20
160x20
180x20

Lying Leg Curl
100x20
110x20
120x20

Standing Calf Raise
200x20x3
300x20x3

Leg Extension(5 single, 5 double x4)
60x40
75x40
90x40

Leg Curl(5 single, 5 double x4)
60x40
75x40
90x40

Leg workout kicked the shit out of me this morning. Feel a little tired, haven't been getting enough sleep things have been so busy. Still a good session.