Spiny's Sponsored Uncle Z Log

[theCaptn']

Solid man. You a little bloated?

 

[spinyvegeta]

Solid man. You a little bloated?

Yeah. Thx to the nandralone.

 

[theCaptn']

Yeah. Thx to the nandralone.

262 with abs is a great result.

 

[spinyvegeta]

262 with abs is a great result.

Thx cap

 

[spinyvegeta]

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

Seated Tri Extension
50x20
75x20
100x20

Preacher Curl
50x20
75x20
100x20

Seated Dip
220x10x3

Crucifix Cable Curls
100x20
120x20
140x20

OH Tri Extension Machine
80x10
100x10
120x10

Cable Curls
110x10
130x10
150x10

Tricep Pushdown
100x20
150x15
200x10

Rope Curls
110x10
130x10
150x10

Rope Pulldown
110x10
130x10
150x10

V-bar Curls
110x10
130x10
150x10

OH Rope Tri Extensions
110x10
130x10
150x10

BB Curls
110x10
90x15
70x20

Skullcrushers
125x10
155x10
195x10

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

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

Must have been a great workout. Biceps are already feeling sore. The 1st 20 mins I was moving in slow motion but picked up the pace once the blood started flowing. Arms felt like they were going to pop which usually makes me push harder.

 

[spinyvegeta]

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

G-curl
80x20
125x15
160x10

Seated Calf Raise
90x30
180x30
230x30

Leg Curl
255x10x3

Standing Calf Raise
400x20x3
300x20x3

Standing Leg Curl
80x10x3

Another day lethargy stalled my workout in the beginning until 20-30 mins in. Squats were steady and slow. But pumps crept in at the end because I keep forgetting my taurine. No knee pain at all. I'm pleased with my workout for the day.

 

[spinyvegeta]

CHEST
Bench
135x10
225x10
315x3
365x1
405x1
315x3
225x10
135x20

High Cable Crossover
100x10
120x10
140x10

Low Cable Crossover
100x10
120x10
140x10

HS Incline Press
270x10
230x10
180x10

Pec Deck Fly
100x50
150x30
200x15

HS Wide Chest
360x10
320x10
270x10

Vertical Chest Press
200x15x3

DB Flys
25'sx20
35'sx15
45'sx10

Wasn't my best workout for sure. I expected more out of myself than I got today. Once I pressed 405 it seemed to take the wind out of my sails. Not eating enough to gain either. Need to step it up.

 

[spinyvegeta]

BACK
Rack Pulls
315x5
405x5
495x3
585x1 PR
225x10
135x10

HS BTN Press
180x10
230x10
270x10

HS Lat Flexor
180x10
230x10
270x10

V Handle Lat Pulldown
200x10x3

Cable 1 Arm Row
200x10x3

HS Low Row
270x10
360x10
450x10

Wide Lat Pulldown
200x10x3

Underhanded Lat Pulldown
200x10x3

HS High Row
270x10
320x10
360x10

BTN Rope Pulldown
100x10x3

BTN BB Press
135x10
155x10
175x10

Bent Over Rows
135x10
225x10
275x10

Everything felt light today, except that 585. I did have to use straps which I don't like to do but they serve their purpose. Taking a day off really re-energized me. Weight has stayed the same even though I was a pig all weekend.Hope everyone had a great Father's Day!

 

[spinyvegeta]

LEGS
Hack Squat
170x10
260x10
350x10
440x10
530x10
620x10
710x9 PR

G-curl
90x20
135x10
180x8

Standing Calf Raise
200x20x3
300x20x3

Seated Leg Curl
150x20
210x15
255x10

Seated Calf Raise
90x30
180x30
230x20

Leg Extension
150x20
210x15
255x10

Standing Single Leg Curl
100x10x3

The extra calories helped out a lot today. I failed on my 10th rep at 710 but at least I went for it. I was shaking like Michael J Fox after that workout. Now its time to gorge myself.

 

[spinyvegeta]

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

Tricep Extension
35x20
70x20
90x20

Preacher Curl
50x20
75x20
100x20

Seated Dips
220x10x3

Rope Curl
110x10
130x10
150x10

Rope Pulldown
110x10
130x10
150x10

Cable Curls
110x10
130x10
150x10

OH Rope Tri Extension
110x10
130x10
150x10

Vbar Curls
110x10
130x10
150x10

Tri Pushdown
100x20
150x15
200x10

Crucifix Cable Curls
120x10
140x10
160x10

Skullcrushers
105x10
145x10
195x10

Dips
BWx20x3

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

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

Weighted Ab Machine
50x50
100x20
150x20

Huge pump, good workout considering I didn't eat dinner last night. Appetite seems to be coming and going. I'll steer clear of the scale for a little while. That way I will either be pissed or pleasantly surprised.

 

[spinyvegeta]

DELTS & TRAPS
DB Side Raise
20'sx10
25'sx10
30'sx10

BB Front Row
125x10
175x10
195x10

DB Side Raise
20'sx10
25'sx10
30'sx10

DB Shrug
100'sx15x3

HS Front Iso Military Press
270x10
320x10
360x8

Rope Facepulls
200x10x3

Cable Front Row
200x10x3

BB Shrugs
375x10
395x10
405x10

Seated BB Military Press
145x10
195x10
265x6 PR

Facepulls
200x10x3

Bent Over Reverse Flys
30'sx10x3

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

Straight Arm Pulldowns
110x10
130x10
150x10

1 Arm High Cable Row
100x10
120x10
140x10

Shoulder Press
200x10x3

Incline DB Reverse Flys
30'sx10x3

Wasn't feeling it at all this morning. Felt tired but my strength was there big time. Took a while to get it going then I crushed it. Weight not moving. The bigger I get, the harder it is to gain. Really like the high cable 1 arm row for rear delts, great isolation.

 

[spinyvegeta]

LEGS
Squats
135x10
225x10
315x10
405x5
495x1
315x10
225x10

Lying Leg Curls
60x20
90x20
120x20

Standing Calf Raise
200x20x3
300x20x3
400x20x3

Leg Curl
150x20
210x15
255x10

Leg Extension
150x20
210x15
255x10

Standing Single Leg Curl
50x20
70x10
90x10

Had to cut my squats short because my back and knees were screaming. Tile to go light weight more reps. Not like I go Super heavy but it is for me. Weight staying the same.

 

[theCaptn']

How much bigger you aiming for?

 

[spinyvegeta]

How much bigger you aiming for?

 

[spinyvegeta]

CHEST
Bench
135x10
225x10
315x5
365x1
315x5
225x10
135x25

High Cable Crossover
100x10
120x10
140x10

Low Cable Crossover
100x10
120x10
140x10

Incline Bench
145x10
165x10
195x10
235x5x4

Pec Deck Flys
100x50
120x40
140x30
160x25
180x20
200x10

Vertical Chest Press
200x15x3

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

Biceps and triceps were still sore from Thursday so I took it a little easy today. Just worked on lots of slow steady reps. Felt good to do some burnout sets and reps to failure.

 

[spinyvegeta]

BACK & ABS
Wide Lat Pulldown
180x10
210x10
240x10

V Handle Row
180x10
225x10
270x10

BTN Lat Pulldown
180x10
210x10
240x10

Rope Row
180x10
195x10
210x10

Long Handle Pulldown
180x10
210x10
240x10

Long Handle Row
180x10
225x10
270x10

V Handle Pulldown
180x10
210x10
240x10

Back Extension Row
270x10
285x10
300x10

Underhanded Pulldown
180x10
210x10
240x10

Cable Row
180x10
225x10
270x10

1 Arm Row
200x10x3

Reverse Pec Deck Fly
120x10
135x10
150x10

Deadlift(on seated shrug machine)
205X10
385X10
475X5

HS Low Row
270x10
360x10

BB Bent Over Row
135x10
225x10
315x5

Weighted Ab Machine
50x50
70x50
90x40

Cable Ab Twist
50x10
70x10
90x10

Had a great workout today with no time limit. Really enjoy back day at the big gym, a lot more variety for my back. Doing deadlifts on the shrug machine helps you keep form and isolate your quads. Tomorrow I start a light leg day once a week.

 

[spinyvegeta]

LEGS
Leg Extension
90x20
105x20
120x20

Standing Calf Raise
200x20x3

Leg Curl
90x20
105x20
120x20

Hack Squat
170x20
260x20
350x20
260x20
170x20

G-curl
70x20
80x20
90x20

Leg Press
395x25
485x25
575x25
485x25
395x25

Calf Extension
395x30
485x30
575x30

Lying Leg Curl
100x20
110x20
120x20

Seated Calf Raise
100x30
110x30
120x30

Light/moderate weight today. Feels odd but hopefully all the reps willstimulate growth. I was sweating like a pig this morning, have been during my workouts the last couple times. I have some mk-677 on the way. Hope it lives up to the hype.

 

[spinyvegeta]

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

Tri Extension
70x20
80x20
90x20

Preacher Curl
75x20
100x15
125x10

Seated Dip
220x10x3

Crucifix Cable Curls
100x20
140x15
180x10

OH Tricep Extension
80x10
90x10
100x10

Rope Curls
130x15
140x10
150x10

Rope Pulldown
130x15
140x10
150x10

V-bar Curls
130x10
140x10
150x10

Tricep Pushdown
160x10
180x20
200x20

Cable Curls
130x10
140x10
150x10

V-bar Pushdowns
160x10
180x10
200x10

DB Hammer Curls
65'sx10
60'sx10
55'sx10
50'sx10
45'sx10
40'sx10

Skullcrushers
105x10
145x10
195x10

BB OH Tri Extensions
110x20
90x20
70x20
50 to failure

BB Curl
50 to failure

Weight is at 261. Planning on keeping protein higher for a while. Felt very strong today after a great nights rest. Sweating like a pig again today. I guess its good for my fat loss.

 

[spinyvegeta]

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

BB Front Row
105x10
145x10
195x10

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

HS Front Iso Military Press
270x10
320x10
360x8

DB Shrugs
100'sx15x3

Bent Over Reverse Flys
25'sx10x3

Arnold Press
50'sx10x3

BB Shrug
375x10
395x10
415x10

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

Incline Reverse DB Flys
30'sx10x3

Shoulder Press
200x10x3

Rope Facepulls
200x10x3

Cable Front Row
200x10x3

Seated Military Press
145x10
235x8
255x3
275x1

Facepulls
200x10x3

Cable Crucifix Laterals
100x10
120x10
140x10

Ended up with a wicked pump this morning. Had a hard time getting all my lifts in. People stealing my shit or getting in my way, but I was able to get there. I'm going to miss the heavy weight when I start cutting again.

 

[spinyvegeta]

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

Lying Leg Curl
60x20
90x20
120x20

Standing Calf Raise
200x20x3
300x20x3
400x20x3

Leg Curl
120x20
135x20
150x20

Leg Press
395x20
485x20
575x20
485x20
395x20

Calf Extension
395x20
485x20
575x20

Leg Extension
120x20
135x20
150x20

Standing Single Leg Curl
50x10
60x10
70x10

Slowly learning how to go light on my legs. Hard to keep your ego in check but the extra reps done slowly really work your legs. Last weekend of binge eating so might as well make it worth my while.

 

[spinyvegeta]

CHEST
Bench
135x10
225x10
315x3
365x1
385x1
405x1
315x4
225x10
135x30

Pec Deck Flys
105x20
120x20
135x20
150x20
165x20
180x20
195x10
210x10
225x10

Incline BB Press
135x10
185x10
225x10

Low Cable Crossovers
100x10
140x10
180x10

1 Arm HS Iso Bench
45x10
90x10
100x10

High Cable Crossovers
100x10
140x10
180x10

HS Decline Press
120x10
160x10
200x10

HS Incline Press
120x10
160x10
200x10

DB Incline Press
50'sx20
60'sx20
70'sx20

Weighted Ab Machine
50x50
60x50
70x50

This was the best chest workout I've had in a while. Failed trying 415 on bench just barely. No spotter or lift off for any of it. Will be using lighter weight and more reps to all my workouts.

 

[spinyvegeta]

BACK
V Handle Row
180x10
225x10
270x10

Long Handle Lat Pulldown
180x10
210x10
240x10

Deadlift
135x10
225x10
315x5
405x3
495x1

Back Extension Row
270x10
285x10
300x10

Underhanded Lat Pulldown
180x10
210x10
240x10

1 Arm Cable Row
200x10x3

Long Handle Row
180x10
225x10
270x10

Wide Lat Pulldown
180x10
210x10
240x10

Bent Over Rows
135x10
225x10
315x5

Wide Row
180x10
225x10
270x10

BTN Wide Lat Pulldown
180x10
210x10
240x10

BTN BB Press
90x15
180x10
230x5x2

Rope Row
150x10
180x10
210x10

V Handle Pulldown
180x10
210x10
240x10

Reverse Pec Deck Flys
120x10
135x10
150x10

HS Low Row
270x10
360x10
450x10

HS Iso Row
180x10
270x10
360x10

Good back workout today. Last day of my necrobombs, and last day of excess calories. Sad day.

 

[spinyvegeta]

LEGS
Leg Extension
120x20
135x20
150x20

Standing Calf Raise
200x20x3

Lying Leg Curl
60x20
80x20
100x20

Leg Press
215x30
305x30
395x20
485x20
575x20
485x20
395x20

Calf Extension
395x20
485x20
575x20
485x20
575x20

G-curl
70x20
80x20
90x20

25 min Recumbent Bike

Weight was at 268 this morning after a gluttonous weekend. Lower back was tight from yesterday so a light leg day was perfect. Feels slightly weird but I was pretty tired after all those slow reps. Easing myself back into cardio.

 

[spinyvegeta]

Bi's & Tri's
1 Arm Preacher Curl
25x20
50x20

Preacher Curl
75x20
100x20

OH Tri Extension
70x10
80x10
90x10
100x10

Rope Curls
100x20
110x20
120x15

Rope Pulldown
100x20
110x20
120x15

V-bar Curl
100x15
110x15
120x15

OH Rope Extensions
100x15
110x15
120x15

Cable Curls
100x15
110x15
120x15

Tricep Pushdown
100x20
150x15
200x10

DB Curls
30'sx10
40'sx10
50'sx10

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

BB Curls
50x20
60x20
70x20

BB OH Tri Extension
50x20
60x20
70x20

15 min Stationary Bike

Pump came on quick and wouldn't leave. Need to speed things up instead of dragging in the beginning of my workout. I'm just not getting in enough lifting before cardio.

 

[spinyvegeta]

DELTS & TRAPS
Shoulder Press
200x10x3

DB Side Raise
20'sx10
25'sx10
30'sx10

DB Shrugs
100'sx15x3

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

Cable Crucifix Laterals
100x10
120x10
140x10

HS Front Iso Military Press
270x10
320x10
360x5

Bent Over Reverse Flys
25'sx10x3

Facepulls
200x10x3

Cable Front Row
200x10x3

Rope Facepulls
200x10x3

Incline Reverse Flys
25'sx10x3

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

DB Front Row
75'sx10
80'sx10
85'sx10

BB Seated Military Press
145x10
195x10
235x7

Got to the gym a little late so no cardio and missed a few lifts. Felt pretty strong anyway. Weight is already down to 263. I guess it might hit under 260 by the weekend. So much water retention. Damn those carbs.

 

[spinyvegeta]

LEGS
Leg Extension
120x20
135x20
150x20

Standing Calf Raise
200x20x3

Leg Curl
120x20
135x20
150x20

Hack Squat
170x20
260x20
350x20
260x20
170x20

Seated Calf Raise
90x20x3

Lying Leg Curl
60x20
70x20
80x20

Weighted Ab Machine
50x50
60x40
70x30

Stomach felt like shit this morning and I was lethargic as hell so I took it real easy. Appetite has been nonexistent. Good thing I'm starting a cut.

 

[spinyvegeta]

BACK
V handle Pulldown
180x10
210x10
240x10

1 Arm Cable Row
200x10x3

V handle Row
180x10
225x10
270x10

Wide Lat Pulldown
180x10
210x10
240x10

BTN Press
90x10
180x10
230x10

Back Extension Row
270x10
285x10
300x10

BTN Pulldown
180x10
210x10
240x10

Cross Crucifix Facepull
100x10
140x10
180x10

Long Handle Row
180x10
225x10
270x10

Underhanded Lat Pulldown
180x10
210x10
240x10

Deadlift on HS Shrug Machine
295x10
385x10
475x10

Wide bar Row
180x10
225x10
270x10

Long Handle Pulldown
180x10
210x10
240x10

Reverse Pec Deck Flys
120x10
135x10
150x10

Double Handle Row
180x10
225x10
270x10

HS Low Row
270x10
360x10
450x10

HS Iso Row
270x10
360x10
450x10

Felt like shit all Thursday and stayed home on Friday. No gym, no shower, no work. I think it might've been the abrubt change of diet. So I had plenty of energy for today and took it out on my back. Lethargy is still kicking my ass at the beginning of each workout, but it passes.

 

[spinyvegeta]

CHEST
Bench
135x10
225x10
315x5
405x1
415 Failed
315x5
225x10
135x35

High Cable Crossover
100x10
140x10
180x10

Incline Bench
135x10
225x6
275x3
315x1

Low Cable Crossover
100x10
140x10
180x10

DB Press
100'sx10
90'sx10
80'sx10

Pec Deck Flys
120x20
135x20
150x20

1 Arm HS Bench Press
70x10
80x10
90x10

DB Flys
30'sx10
40'sx10
50'sx10

DB Incline Press
80'sx15
75'sx15
70'sx10

DB Incline Flys
30'sx10
40'sx10
50'sx10

HS Incline Press
100x20
120x20
140x20

HS Decline Press
100x20
120x20
140x20

Great workout and I really felt strong, even though I failed at 415. Weight at 264 but staying consistent. Splitting my gh and mk dosage to minimize the lethargy. Seems to be working.

 

[spinyvegeta]

LEGS
Leg Extensions
120x20
135x20
150x20

Standing Calf Raise
200x20x3
300x20x3

Leg Curls
120x20
135x20
150x20

Leg Press
215x20
305x20
395x20
485x20
575x20
665x20

Calf Extensions
215x20
305x20
395x20
485x20
575x20
665x20

Lying Leg Curls
70x20
80x20
90x20

Squats
135x20
225x20
315x15

Weighted Ab Crunch
50x50x3

Really good leg session today. Not pushing heavy weight and doing mass reps. Had a nice pump going. Weight was 267 today, I guess its time to start cutting back. Lethargy is gone thanks to splitting my doses to morning and night.

 

[spinyvegeta]

DELTS & TRAPS
DB Side Raise
20'sx10
30'sx10
35'sx10

BB Front Row
105x10
145x10
195x10

DB Front Raise
20'sx10
30'sx10
35'sx10

DB Shrugs
100'sx15x3

Cable Crucifix Laterals
100x10
140x10
180x10

Facepulls
200x10x3

HS Front Iso Military Press
270x10
320x10
360x6

BB Shrugs
395x10
405x10
415x10

Rope Facepulls
200x10x3

Cable Front Row
200x10x3

Bent Over Reverse Flys
25'sx10x3

Seated Military Press
145x10
195x10
235x10

Incline Reverse Flys
25'sx10x3

Shoulder Press
200x10x3

Decent workout this morning, took me 20 mins to get in gear though. I still put in some decent numbers on a routine session. Down 2 lbs from yesterday with more to come. Maybe this weekend I won't sabotage my progress.