Spiny's Sponsored Uncle Z Log

[spinyvegeta]

BI'S & TRIS
Alt DB Curls
25'sx10
35'sx10
45'sx10

OH DB Tri Extension
25'sx20
35'sx20
45'sx20

Rope Curls
100x15
110x15
120x15

Rope Pulldown
100x15
110x15
120x15

V-bar Curls
100x15
110x15
120x15

OH Rope Tri Extension
100x15
110x15
120x15

Cable Curls
100x15
110x15
120x15

V-bar Pushdown
100x15
150x15
200x15

Double handle Curls
100x15
120x15
140x15

Tricep Pushdown
100x15
150x15
200x15

Ez bar Curls
50x30
70x25
90x20

Skullcrushers
145x10
165x10
200x10

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

OH Tri Extension Machine
50x20
60x20
70x20

Very nice workout this morning after taking wednesday off. Nice pump, stomach wasn't all fucked, and I felt strong. Weight is 259, down from 267 on Monday. That's a lot of water. Starting an 8 week cut on Monday. Can't wait.

 

[spinyvegeta]

LEGS
Leg Extension
120x20
135x20
150x20

Standing Calf Raise
200x20x3

Leg Curls
120x20
135x20
150x20

Leg Press
395x20
485x20
575x20
665x20

Calf Extensions
395x20
485x20
575x20
665x20

Lying Leg Curls
80x20
90x20
100x20

Squats
135x20
225x20
315x10

Single Standing Leg Curl
50x15
60x10
70x15

Seated Calf Raise
90x20
140x20
180x20

Got in real late and only had 50 mins to lift. Still got good work in running around all over. It was like cardio. Starting my cut this weekend. Low carb, low fat, high protein diet. Cardio daily and lots of reps.

 

[spinyvegeta]

BACK
Wide Lat Pulldown
200x20x3

HS BTN Pulldown
180x20
230x15
270x10

1 Arm Cable Row
200x10x3

HS Lat Flexor
180x20
230x15
270x10

Wide Handle Lat Pulldown
200x20x3

HS Low Row
270x20
360x15
450x10

V-handle Lat Pulldown
200x20x3

HS High Row
270x10
320x10
360x10

Underhanded Lat Pulldown
200x20x3

HS Iso Pulldown
230x10
200x10
180x10

Crucifix Cable Pulldown
100x20
160x15
200x10

BTN BB Press
145x20
195x15
235x10

Reverse Incline DB Row
75'sx10x3

Only got 13 lifts in but I made sure every rep was quality. Can't wait to shed my back fat, see whats under there. Everything is coming along nicely. Slow and steady.

 

[spinyvegeta]

CHEST
Bench
135x10
225x10
315x5
365x2
315x5
225x10
135x30

Pec Deck Flys
100x20
120x20
140x20
160x20
180x20
200x20

Incline Bench
145x10
195x10
235x10

HS Iso Wide Chest
270x10
360x10
410x10 PR

Incline DB Fly
30'sx10
40'sx10
50'sx10
45'sx10
35'sx10
25'sx10

Flat DB Press
80'sx15
90'sx10
100'sx10

Flat DB Fly
30'sx10
40'sx10
50'sx10
45'sx10
35'sx10
25'sx10

Vertical Chest Press
200x15x3

Pump was real this morning. So bloated and full of water from the weekend. Went and seen my new grandson Nolan on Saturday. Being a grandfather really makes you feel old. Cut begins today.

 

[spinyvegeta]

LEGS
Leg Extension
135x20
150x20
165x20

Leg Curls
135x20
150x20
165x20

Standing Calf Raise
200x20x3
300x20x3

Leg Press
395x20
485x20
575x20
665x20
575x20
485x20
395x20

Calf Extension
395x20
485x20
575x20
665x20
575x20
485x20
395x20

Lying Leg Curl
100x20
110x20
120x20

Seated Calf Raise
90x20
180x20
230x20

G-curl
90x20
115x15
135x10

Hack Squat
170x20
260x20
350x20

After taking ANOTHER day off, I was ready to get back to it. Thought about doing some cardio but my back was screaming from the pumps. Weight is 262, down 5 lbs of water. After I drop under 260, then I will be burning fat.

 

[spinyvegeta]

Bi's & Tri's
Rope Curls
100x15
110x15
120x15

Rope Pulldown
100x15
110x15
120x15

Cable Curls
100x15
110x15
120x15

Tricep Pushdowns
100x15
150x15
200x15

V-bar Curls
100x15
110x15
120x15

OH Rope Tri Extension
100x15
110x15
120x15

Hammer Cable Curls
100x15
110x15
120x15

V-bar Pushdowns
100x15
110x15
120x15

Cable Crucifix Curls
100x15
140x15
180x15

Skullcrushers
150x10
170x10
200x10

Ez-bar Curls
50x30
60x25
70x20

OH BB Tri Extension
50x30
60x25
70x20

15 mins Stationary Bike

Very fluid workout today. Finally got myself to stop lifting and do some cardio. Weight is 258. That's 9 lbs since Monday, my body can hold a lot of water apparently. I haven't even busted into the clen yet.

 

[spinyvegeta]

SHOULDERS & TRAPS
Shoulder Press
150x15
180x10
200x10

Rope Facepulls
200x10x3

Cable Front Row
200x10x3

BB Shrugs
325x10
345x10
375x10

HS Front Iso Military Press
270x15
320x10
360x5

Cable Laterals
100x10
140x10
180x10

BB Front Raise
50x10
70x10
90x10

BB Front Row
145x10
155x10
165x10

Seated Military Press
145x15
195x10
235x5

Bent Over Reverse Flys
30'sx10x3

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

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

Got up late so I only had 1 hour for my workout. Finished 12 lifts so 5 mins per lift isn't bad. Increased rep range where I could. Still feeling strong as fuck, just my endurance is down. Diet was followed very well this week. Now the weekend is the real test.

 

[spinyvegeta]

QUADS
Squats
135x10
225x10
315x10
405x6

Hack Squat
170x20
260x20
350x20

Leg Press
395x20
485x20
575x20

Leg Extensions
150x20
165x20
180x20

Sissy Squats w/45lb plate
10x3

Only had 55 mins so I just focused on quads. Stomach was doing flips since Friday so I didn't hit the gym all weekend. Yesterday I just slept all day. Didn't even come close to hitting my macros this weekend but I'm still at 258. Felt a lot better this morning.

 

[spinyvegeta]

QUADS
Squats
135x20
225x20
135x10
405x5
455x3

Leg Press
385x30
475x30
565x20
645x20

That's all I had left for a second session. Pumps got on me in a hurry.

 

[spinyvegeta]

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

High Cable Crossover
100x10
120x10
140x10

HS Wide Chest
270x10
360x10
450x10

Low Cable Crossover
100x10
120x10
140x10

HS Incline Press
180x10
270x10
360x10

Pec Deck Flys
100x20
150x20
200x20

Incline DB Flys
50'sx10x3

Vertical Chest Press
200x15x3

Flat DB Flys
50'sx10x3

Didn't feel the strongest this morning but kept the intensity up. I got too little sleep after the gym and meal prep. Still, 450 decline and 360 incline on the Hammer Strength machines are more weight than I've ever pushed.

 

[spinyvegeta]

BACK
HS Lat Flexor
180x20
230x15
270x10

Wide Lat Pulldown
200x20x3

HS BTN Pulldown
180x20
230x15
270x10

BTN BB Press
145x15
195x10
235x10

HS High Row
270x20
360x15
450x10

Wide Handle Pulldown
200x20x3

HS Low Row
270x20
360x15
450x10

V-handle Row
200x20x3

Underhanded Lat Pulldown
200x20x3

Weighted Ab Machine
50x100

Nice workout this morning. Still grinding away, hitting reps. Been sweating a lot every workout which is good but my water retention keeps fluxuating. Can't tell in the mirror though. Shape is getting better and the v taper is starting to come in. Was going to crank on some cardio but my quads are still sore from Monday.

 

[spinyvegeta]

Hammies, Calves, & Abs
5 min Stairtrak

Leg Curls
60x50
75x50
90x50

Seated Calf Raise
90x20x3

Reverse Hack Squat
130x20x3

Standing Calf Raise
200x20x3

Weighted Ab Machine
50x50
60x50
70x50

Lying Leg Curl
70x20
80x20
90x20

Leg Extension
60x30
75x30
90x30

15 min Recumbent Bike

Quads still sore as hell. Light weight, heavy reps this session. I might continue this split of legs. Instead of trying to fit everything in twice a week, hit quads one day and calves and hammies the next. Leaves me time for cardio and abs.

 

[spinyvegeta]

BI'S & TRI'S
Rope Curls
100x15
110x15
120x15

Rope Pulldown
100x15
110x15
120x15

V-bar Curls
100x15
110x15
120x15

OH Rope Tri Extension
100x15
110x15
120x15

Cable Curls
100x15
110x15
120x15

V-bar Pushdown
100x15
150x15
200x15

Low Cable Crucifix Curls
100x15
120x15
140x15

Tri Pushdowns
100x15
110x15
120x15

DB Hammer Curls
40'sx10
50'sx10
60'sx10

Skullcrushers
110x20
130x20
150x20

Ez bar Curls
50x30
60x25
70x20

OH BB Tri Extension
50x30
60x30
70x30

DB Curls
15'sx30
20'sx20
25'sx15

Dips
BWx20x3

Wanted to get in as many lifts as possible so I skipped cardio or abs. Felt really strong today. Decided to drop the MK-677 after reading people were getting the same sides as me. Nausea, heartburn, and water retention. I will throw it back in the next time I bulk. Probably try to dose it at night instead of the morning.

 

[spinyvegeta]

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

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

Cable Crucifix Laterals
100x15
120x15
140x15

Crucifix Cable Pulldown
100x20
140x20
180x20

Rope Facepulls
150x20x3

Cable Front Row with V-handle reverse grip
150x15x3

Cross Cable Facepulls
100x15
140x15
180x15

DB Shrugs
100'sx15x3

DB Presses
50'sx20
60'sx20

Incline DB Reverse Flys
30'sx15x3

Seated Military Press
90x20
180x10
270x5

Pec Deck Reverse Flys
105x20
120x20
135x20

Lateral Raise Machine
60x20
80x20
100x20

Shrugs
295x15
385x15
475x10x2

HS Shoulder Press
200x20
240x20
300x20

BB Front Row
50x20
70x20
90x20

Really destroyed shoulders today. Felt good to hit the weights after a day off. Trying a new regimen right now that's very simple. 200mg test prop eod and that's it.

 

[spinyvegeta]

QUADS
Squat
135x10
225x10
315x10
365x5
275x10
185x20
135x25

Leg Press
485x10x3
575x10x3

Leg Extension
60x50
75x35
90x20
105x20

Sissy Squat with plate
45x10x3

Exausting workout today but got a good pump. Kept light weight throughout the whole session. Started the morning with a cup of oats and an apple. Stomach seems to be doing better so I'm upping calories a bit.

 

[spinyvegeta]

CHEST
Bench
135x10
225x10
315x5
365x1
315x4
275x8
225x10
185x10
135x25

Pec Deck Flys
100x20
120x20
140x20
160x20
180x20
200x20

HS Wide Chest
270x10
360x10
450x10

DB Incline Flys
30'sx15
40'sx15
50'sx15

HS Incline Press
90x20
180x15
270x10

DB Flys
30'sx15
40'sx15
50'sx15

Vertical Chest Press
200x15x3

Felt decent today, I can feel my strength is slipping. But endurance is getting better with carbs before my workout.

Yesterday's Food Intake
1 Cup oats + almond milk
Protein shake
Workout
Low carb wrap with pb + honey
Double protein shake with 10 egg whites
10 scrambled egg whites with low fat cheese
Steak + brown rice
Protein shake
Non fat Greek yogurt
Protein bar
2 Burritos

 

[spinyvegeta]

BACK
T-Bar Row
70x15
115x15
160x10
205x10
250x10

BTN BB Press
125x10
145x10
165x10
195x10
235x10

Low Rack Pulls
135x10
225x10
315x10
405x5
495x3

Wide Lat Pulldown
200x20x3

HS Single Arm Low Row
90x15
135x15
180x15

Underhanded Lat Pulldown
200x20x3

Bent Over Row
135x15x3

Reverse Incline DB Row
50'sx15x3

Slow and steady today. Just wanted to get the blood flowing and get plenty of reps in. Stomach finally starting to feel better. Thank goodness for that, it was a bitch forcing food down just to get everything in.

 

[spinyvegeta]

LEGS
Lying Leg Curl
60x20
90x20
120x20

Seated Calf Raise
70x20
120x20
170x20

Squats
135x15
225x15
315x10x2
225x20
135x30

Leg Curl
120x20
135x20
150x20

Standing Calf Raise
200x20x3

Standing Single Leg Curl
50x15x3

Single Leg Press
215x20x3

Calf Extension
215x20x3

Great pump this morning. Very slow deliberate reps, especially on the negatives. Had to throw in some squats, its hard not to hit quads since I've gotten used to doing them twice a week. Got lazy last night and had taco bell. You can tell today, the bloat is real.

 

[spinyvegeta]

BI'S & TRI'S
Preacher Curl Machine
50x20
60x20
70x20
80x20
90x18
100x15

Seated Dips
227.5x15x3

OH Tri Extension Machine
50x20
60x20
70x20

Crucifix Cable Curls
100x20x3

Skullcrushers
105x15
125x15
145x15

Rope Curls
100x15
110x15
120x15

OH Rope Tri Extension
100x15
110x15
120x15

V-bar Curls
100x15
110x15
120x15

Rope Pulldowns
100x15
110x15
120x15

Hammer Cable Curls
100x15
110x15
120x15

Tri Pushdowns
100x15
150x15
200x15

Ez bar Cable Curls
100x15
110x15
120x15

V-bar Pushdowns
100x15
110x15
120x15

Ez bar Curls
50x25x3

OH BB Tri Extension
50x30x3

Had some good strength going today and some extra motivation. Need to trim the fat. Seems the more carbs I eat, the less I way. As long as they're clean. 256 lbs.

 

[spinyvegeta]

DELTS & TRAPS
DB Side Raise
20'sx20
25'sx10
15'sx15

DB Front Raise
20'sx20
25'sx10
15'sx15

Cable Crucifix Laterals
100x20x3

Rope Facepulls
100x20x3

Reverse V-handle Front Row
100x20x3

Seated Military Press
90x20
180x10
270x5

DB Presses
50'sx20
60'sx20
70'sx20

DB Shrugs
80'sx20
90'sx20
100'sx20

BB Front Row
50x20
60x20
70x20

Incline Reverse DB Flys
25'sx20x3

Shrugs
295x20
385x20
475x10x3

Side Lateral Machine
100x15x3

Reverse Pec Dec Flys
105x20
120x20
135x20

HS Shoulder Press
220x20
260x20
300x15

Great Sunday workout.

 

[spinyvegeta]

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

Leg Extension
105x20
120x20
135x20
150x20
165x20

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

Sissy Squats
80x10
90x10
100x10
90x10
80x10

Had a pyramid theme going this morning. I will start to go heavier on the sissy squats. Those are a very nice addition to my quad workout. Researching 4ius of gray tops daily and tren a and e. Time to shred.

 

[theCaptn']

Had some good strength going today and some extra motivation. Need to trim the fat. Seems the more carbs I eat, the less I way. As long as they're clean. 256 lbs.

Your hands make a nice frame around your peen.

 

[spinyvegeta]

Your hands make a nice frame around your peen.

That's the size of the wife's vag when I'm on tren

 

[theCaptn']

That's the size of the wife's vag when I'm on tren

Hopefully wetter than an otters pocket

 

[spinyvegeta]

CHEST
Bench
Q35x15
225x10
315x5
365x3
315x5
225x10
135x30

Pec Deck Flys
150x20
160x20
170x20
180x20
190x20
200x20

HS Wide Chest
270x15
360x10
450x10

HS Incline Press
90x20
180x15
270x10

DB Incline Flys
20'sx30x3

DB Incline Press
50'sx20
55'sx15
60'sx10

Been out for 2 days with food poisoning so wasn't 100 percent. Strength was there but endurance wasn't. Only had 50 minutes so I rushed to get as much done as possible.

 

[spinyvegeta]

BACK
Wide Lat Pulldown
200x20x3

HS BTN Pulldown
180x20
230x15
270x10

1 Arm Row
100x20
150x15
200x10

HS Lat Flexor
180x20
230x15
270x10

Underhanded Lat Pulldown
200x20x3

HS Low Row
270x20
360x15
450x10

BTN BB Press
145x20
195x13
235x10

HS High Row
270x20
360x15
450x10

20 mins Stationary Bike

Felt very strong today but had to cut the lifts short. Cardio must be done to drop some pounds. 256 today with plenty of water to cut. I had a rebound pig out after being sick but since then calories have been low.

 

[REDDOG309]

That's an impressive looking 256 lbs. just sayin......

 

[spinyvegeta]

That's an impressive looking 256 lbs. just sayin......

Thx reddog

 

[bigdog6693]

Looking badass bro, great overall progress!!

 

[spinyvegeta]

LEGS
Leg Curl
90x20
120x20
150x20

Leg Extension
90x20
120x20
150x20

Standing Calf Raise
200x20x3

Lying Leg Curl
60x20
90x20
120x20

Leg Press
395x20
485x20
575x20x2
485x20
395x20

Calf Extension
395x20
485x20
575x20x2
485x20
395x20

Standing Single Leg Curl
50x15x3

Seated Calf Raise
90x20
140x20
180x20

20 mins HIIT Stationary Bike

Good workout today. Getting my cardio in with a fast paced moderate workout. Hamstrings were feeling the burn. Need to eat more carbs at dinner for fuel in the morning.