Spiny's Sponsored Uncle Z Log

[spinyvegeta]

Delts & Traps
DB Front Raise
20'sx10
30'sx10
40'sx10

DB Side Raise
20'sx10
30'sx10
40'sx10

DB Shrugs
100'sx20x3

Bent Over Reverse DB Flys
50'sx10x3

BB Front Raise
75x10
95x10
115x10

HS Front Iso Military Press
270x10
320x10
340x5
360x5
230x10
180x20

BB Shrug
315x5x3

Rope Facepull
160x10
180x10
200x10

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

DB Front Row
50'sx10
60'sx10
70'sx10

Incline DB Reverse Flys
50'sx10
55'sx10
60'sx10

Shoulder Press-No rest in between
200x10
180x8
160x6

20 mins Recumbent Bike

Nice pump going this morning. Seems the only thing that really lost power was my grip. I could barely hang on to the bar on BB Shrugs hence the low reps. Switched to test prop and desoxy test ace. 100mg each eod.

 

[spinyvegeta]

LEGS
Hack Squat
170x20
260x20
350x15
440x10
530x10
Drop Set no rest
620x8
530x8
440x8
350x8
260x10
170x20

Seated Calf Raise
70x20
140x20
210x20

Lying Calf Raise
90x20
120x15
150x10

Standing Calf Raise
200x20
300x20
400x20

Leg Curls
195x10
225x10
255x10

Leg Press
575x10
665x10
755x10

Calf Extension
575x20
665x20
755x20

Standing Single Leg Curl
60x10
70x10
80x10

15 min Recumbent Bike

Legs were still sore from all the squats Wednesday but that went away quick. That dropset on the hack nearly killed me. It was like heavy cardio but well worth it. Now off to work.

 

[spinyvegeta]

CHEST
Bench
135x10
225x10
315x3
365x1
335x1
315x1
275x3
225x5
185x8
135x16

HS Incline Press
90x20
180x15
270x10

Pec Deck Flys
160x20
180x20
200x20

HS Wide Chest
270x15
360x10
450x5

Cable Flys
100x15
140x10
180x10

DB Press
100'sx5
90'sx8
80'sx10
70'sx10
60'sx12
50'sx16

Captain's Chair Straight Leg Lifts
20x3

DB Flys
50'sx10
55'sx10
60'sx10

15 mins Recumbent Bike

Strength and endurance aren't there yet but are slowly coming back. Weight is staying good between 242 and 244 lbs. Keep working on this gut and obliques while eating good. Whats weird is my cravings for bad food aren't even there.

 

[spinyvegeta]

BACK
Wide Lat Pulldown
200x20x3

HS Lat Flexor
180x10
230x10
270x10

SUPERSET
T-bar Row
115x10
205x10
295x5
T-bar Deadlift
115x10
205x10
295x5
DROPSET SUPERSET
T-Bar-Row/T-Bar Deadlift-No Rest
340x3/340x3
250x5/250x5
160x8/160x8

Captain's Chair Straight Leg Raise
20x3

HS BTN Pulldown
180x10
230x10
270x10

Underhanded Lat Pulldown
200x20x3

HS High Row
180x10
270x10
360x10

Wide Handle Lat Pulldown
200x20x3

HS Low Row
270x10
360x10
450x10

10 min Stationary Bike

Awesome session today. That superset/dropset whipped my ass for the rest of the workout. Killer way to start the day. 244 today after my cheat meal of Papa Johns last night. Squats tomorrow!!

 

[spinyvegeta]

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

Seated Calf Raise
90x20
180x20
230x20

Leg Curls
150x20
165x20
180x20

Standing Calf Raise
200x20
300x20
400x20

Leg Press
665x15
755x15
845x15

Calf Extension
665x20
755x20
845x20

Lying Leg Curls
90x20
100x15
120x10

15 min Stationary Bike

Tweaked my back a little yesterday but my squat form must be getting better because I couldn't even feel it this morning. I liked this Leg session today. Forgot to throw in some goblet squats but I'll do them Friday. Very slowly getting my strength back while laying off the carbs. Pleased with my progression in the last 10 days.

 

[spinyvegeta]

Bi's & Tri's
Preacher Curl
50x20
75x15
100x10

Tri Arm Extension
50x20
75x15
100x10

Crucifix Cable Curls
100x20
120x20
140x10

OH Tri Extension Machine
80x10
90x10
100x10

Rope Curls
110x15
120x15
130x15

Rope Pulldown
110x15
120x15
130x15

V-bar Curls
110x15
120x15
130x15

OH Rope Tri Extension
110x15
120x15
130x25

Cable Hammer Curls
110x15
120x15
130x15

V-bar Pushdown
200x15
190x15
180x15

Cable Curls
110x15
120x15
130x15

Tri Pushdown
200x10
190x10
180x10

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

DB OH Tri Extension
50'sx10
55'sx10
60'sx10

Ez bar Curls
50x20
80x15
110x10

Ez bar Tri Extension
50x30
80x20
110x20

DB Curls
50'sx10
45'sx10
40'sx10

Skullcrushers
105x15
125x10
145x10

15 mins Stationary Bike

What a workout! Felt like I could go forever. Wanted to hit both muscle groups from every angle. 9 lifts per body part is good in an hour especially pushing good weight.

 

[spinyvegeta]

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

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

DB Shrugs
100'sx20x3

BB Front Row
55x20
105x15
155x10

HS Front Iso Military Press
270x10
320x8
350x5
180x20

Rope Facepull
160x10
180x10
200x10

BB Shrugs
325x10
375x10
405x10

DB Y Press
50'sx10
55'x10
60'x10

Bent Over Reverse DB Flys
50'sx10x3

Seated Military Press
145x15
215x8
255x5

DB Front Row
50'sx10
55'sx10
60'sx10

BTN BB Press
145x15
195x8
235x3

Straight Arm Pulldown
100x20
130x15
160x8

Facepulls
160x10
180x10
200x10

Shoulder Press(Dropset-no rest)
200x10
180x6
100x6

15 mins Stationary Bike

Got to the gym a little early today so I I got some extra work in. Delts were pumped from the get go. Im not even using creatine or pump juice. Crushed the hell out of my workout. Still working on strength but its coming slowly.

Sent from my SCH-I545 using Tapatalk

 

[spinyvegeta]

LEGS
Leg Press
395x20
485x20
575x15
665x10
755x10
845x10
755x10
665x10
575x20
485x20
395x20
305x20
215x50

Calf Extension
395x20
485x20
575x20
665x20
755x20

Leg Curls
150x15
180x10
210x10

Standing Single Leg Curls
50x15
60x10
70x10

Standing Calf Raise
200x20
300x20
400x20

Lying Leg Curl
60x20
90x15
120x10

Leg Extension
150x15
180x10
210x10

Fell back asleep this morning so I only had 50 minutes once I got to the gym. This actually turned out to be a great leg session. They were on fire when I left and nothing hurt my tweaked lower back.

Sent from my SCH-I545 using Tapatalk

 

[theCaptn']

That is some serious poundage on the leg press, damn and volume too!

 

[spinyvegeta]

I was late a half hour. Should've really made them pay

Sent from my SCH-I545 using Tapatalk

 

[spinyvegeta]

CHEST
Bench
135x10
225x10
315x3
365x1
335x2
315x3
275x5
225x5
185x8
135x20

Cable Flys
100x20
160x20
220x10

Pec Deck Flys
150x20
180x20
210x15
240x10

DB Press
100'sx5
90'sx5
80'sx8

DB Flys
50'sx10
55'sx10
60'sx10

DB Incline Flys
50'sx10
55'sx10
60'sx10

HS Incline Press
90x10
180x10
270x5
Dropset no rest
230x5
180x8
90x10

Vertical Chest Press
225x8
255x5
195x10

Felt a little stronger today, still working on endurance though. Barely got up 365 and started to lose steam halfway through the workout. Want to run some Dzine but my body has felt so good lately with plenty of energy, it seems hard to justify it to bump up my strength.

Sent from my SCH-I545 using Tapatalk

 

[spinyvegeta]

BACK
V-Handle Row
180x10
210x10
240x10

Wide Lat Pulldown
180x10
210x10
240x10

1 Handed Cable Row
200x10x3

Wide Row
180x10
210x10
240x10

Wide Handle Lat Pulldown
180x10
210x10
240x10

BTN BB Press
90x15
180x10
230x10

1 Arm Rear Delt Pulldown(behind the back)
80x10
100x10
120x10

Wide Handle Row
180x10
210x10
240x10

V-Handle Pulldown
180x10
210x10
240x10

Wide Straight Arm Pulldown
100x15
130x10
160x10

Bent Over Row to Deadlift
135x10
225x5
315x3

Underhanded Row
180x10
210x10
240x10

Underhanded Pulldown
180x10
210x10
240x10

Reverse Incline DB Rows
60'sx10
70'sx10
80'sx10

Reverse Pec Deck Flys
120x10
135x10
150x10

Lat Flexor
180x10
210x10
240x10
270x10

Killer workout today in an hour and a half. Haven't had that good of a back session in a while. Tired as hell now. Tomorrow is legs.

 

[spinyvegeta]

LEGS
Sumo Squata
135x10
225x10
315x5x3
225x10
135x15

Seated Calf Raise
90x20
140x20
190x20

Straight Leg DB Deadlift
80'sx10x3

Leg Curl
120x15
135x15
150x15

Hack Squat
170x10
260x10
350x10

Standing Calf Raise
200x20x3

Leg Extension Drop set-no rest
150x15
135x10
120x10

Captain's Chair Straight Leg Lifts
20x3

Sweating like a pig this morning and obviously didn't get enough slwep this weekend. Hopefully this insomnia doesn't last. Scheduling a deep tissue massage this week, yay!

 

[spinyvegeta]

Bi's & Tri's
Preacher Curl Machine
50x30
75x20
100x10

OH Tri Ext Machine
50x20
60x20
70x20

Crucifix Cable Curl
100x20
120x20
140x20

Rope Pulllldown
100x20
110x20
120x10

Rope Curl
100x20
110x20
120x20

OH Rope Tri Extension
100x20
110x20
120x10

V-bar Curl
100x20
110x20
120x10

Tri Pushdown
100x20
150x20
200x10

Hammer Curls
100x20
110x20
120x10

V-bar Pushdown
100x20
150x20
200x10

Cable Curls
100x20
110x20
120x10

Hammer Pushdown
100x20
150x15
200x10

DB Curls
50'sx10
40'sx10
30'sx10

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

Ezbar Curls
50x20
60x15
70x10

Ezbar OH Tri Extension
50x20
60x20
70x20

15 mins Stationary Bike

Im toasted!!!!
Got a deep tissue massage and went to the chiropractor. She says no real damage was done. Seeing x-rays today. Just have to stay away from squats, deadlifts, Leg Press, and any other lower back heavy lifts. Im so relieved.

 

[spinyvegeta]

DELTS & TRAPS
DB Side to Front Raise
10x25
10x20
10x15

DB Bent Over Reverse Flys
50'sx10x3

Seated Military Press
105x20
155x15
225x10

Rope Facepull
100x20
150x15
200x10

HS Front Iso Military Press
270x10
320x8
360x4
180x15

BB Front Row
55x20
75x15
105x10

Facepulls
100x20
150x15
200x10

Seated BTN Press
105x15
155x10
225x8

Cable Laterals
100x20
120x15
140x10

1 Arm Cable Front Raise
40x10
30x10
20x10

BB Shrug
145x20
235x15
325x10

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

Standing DB Y Press
50'sx10x3

Incline Reverse DB Flys
50'sx10
45'sx10
40'sx10

DB Front Row
50'sx10
45'sx10
40'sx10

What a workout. My shoulders were on fire after that and pumped as hell. Chiropractor showed my xrays yesterday. No disk damage but my hips are out of line so it needs 2 months of treatment for readjustment. Both good and bad news.

 

[theCaptn']

That's a lot of physio spiny, going to suck. You considered an acupuncturist as well? Healed my shoulder and forearms where physios and chiros failed me.

 

[spinyvegeta]

LEGS (no rest between any sets)
Horizontal Leg Press
55x100
95x30
135x10

Standing Calf Raise
135x20
175x20
205x20

Leg Curl
60x30
75x20
90x10

Good Girl
60x30
80x20
100x20

Bad Girl
60x30
80x20
100x20

Leg Extension
60x30
75x20
90x10

Deadlift
115x20
205x10

Lying Leg Curl
45x10
60x10
75x10

Leg Press
205x30
295x20
385x10

Calf Extension
205x30
295x20
385x20

Legs had a crazy vascular pump. Tried to take it easy on the hip. Legs were on fire the whole time even with the light weight. Might pay for those deadlifts tomorrow but everything else was very easy on the hip.

Quick question for opinions. Want to run a ph but I've narrowed it down to three options
1)Phera
2)DMZ
3)Halo/Epi hybrid

Any thoughts?

 

[spinyvegeta]

CHEST
Bench
135x10
225x10
315x3

Pec Deck Flys
100x20
120x20
140x20
160x20
180x20
200x20
100x20x3

HS Incline Press
90x20
180x15
270x10

HS Wide Chest
180x20
270x15
360x10

Vertical Chest Press
200x20x3

Cable Flys
100x10x3

Incline DB Press
50'sx15x3

Incline DB Flys
50'sx10x3

My hip was not feeling flat bench, either were my shoulders. So, I cut that short quick. Started a bulk yesterday and decided to go with DMZ at 45mgs a day. I got tired of my oldest daughter and wife saying I look small at 245 lbs. Time to put the size on.

 

[spinyvegeta]

BACK
HS BTN Press
90x20
180x10
270x10

Wide Lat Pulldown
200x20x3

HS Lat Flexor
90x20
180x10
270x10

1 Arm Cable Row
100x20
150x15
200x10

HS Low Row
270x20
360x10
450x10

Wide Bent Handle Lat Pulldown
200x20x3

HS High Row
180x20
270x10
360x10

Inside Out V-Handle Front Row
100x10
130x10
160x10

Underhanded Lat Pulldown
200x20x3

HS Iso Pulldown
180x10
230x10
270x5

Short Handle Lat Pulldown
200x20x3

Reverse Incline DB Row
50'sx10
60'sx10
70'sx10
80'sx10
90'sx10
100'sx10

BTN BB Press
105x20
155x15
225x8

Great workout this morning with a mix of heavy and light weight. Body is already filling out from glycogen and extra carbs. I stayed away from anything lower back this morning. Because as I said Sunday, I ended up paying for those deadlifts. Weight was 248 last night.

 

[spinyvegeta]

LEGS
Hack Squat
80x30
170x20
260x10
350x10
440x10
350x10
260x10
170x20
80x30

Seated Calf Raise
50x30
100x30
150x30

Leg Curl
60x30
75x30
90x30

Standing Calf Raise
200x20x3

Standing 1 Leg Curl
30x20
40x20
50x20

Leg Extension
60x30
75x30
90x30

Lying Leg Curl
60x10
70x10
80x10

Kept it light and slow this morning. No need to aggravate my hip. Im hoping this type of training will stimulate some leg growth while healing my injury. Wife and I had an unexpected loss yesterday and we're grieving, puts things into perspective. Just not a good one.

 

[spinyvegeta]

Bi's & Tri's
Preacher Curls
50x30
75x15
100x10

OH Tri Extension Machine
60x20
80x15
100x10

Rope Curls
100x20
120x15
140x10

Rope Pulldown
100x20
120x15
140x10

V-bar Curls
100x20
120x15
140x10

Hammer Pushdown
100x20
120x15
140x10

Cable Curls
100x20
120x15
140x10

OH Rope Tri Extension
100x20
120x15
140x10

Hammer Cable Curls
100x20
120x15
140x10

V-bar Pushdown
100x20
150x15
200x10

1 Arm Preacher Curl
45x15
55x10
65x5x2

1 Arm Rope Pulldown
50x15
70x10
90x5x2

Crucifix Cable Curls
100x20
140x15
180x10

Skullcrushers
105x20
125x15
145x10

DB Hammer Curls
25'sx20
35'sx15
45'sx10

DB OH Tri Extension
25'sx20
35'sx15
45'sx10

Ez Curls
50x20
80x15
110x10

Ez Curl OH Tri Extension
50x20
80x20
110x20

DB Curls
30'sx15
40'sx10
50'sx10

DB Tri Kickback
30'sx15
40'sx10
50'sx10

Been less than a week but I can feel the DMZ kicking in. Might bump it up to 60mgs next week. Arms were pumped more than they have been in a while. Weight still staying the same at 245. Getting harder to put on size as I get bigger.

 

[spinyvegeta]

16 month comparison. 17 lbs gained

 

[spinyvegeta]

Delts & Traps
DB Front to Side Raise
15x20
25x15
35x10

DB Shrugs
100'sx20x3

Straight Arm Pulldown
100x20
130x15
160x10

Reverse Grip V-handle Front Row
100x20
130x15
160x10

Crucifix Cable Laterals
120x10
160x10
180x10

Shrugs
295x20
385x15
475x10

Seated Military Press
90x20
180x10
270x4

Lateral Raise Machine
100x15
120x10
140x10

Reverse Pec Deck Flys
90x20
120x15
150x10

HS Shoulder Press
180x20
240x15
300x10

Bent Over Reverse DB Flys
50'sx10
60'sx10
70'sx10

Rope Facepull
100x20
150x15
200x10

DB Press
50'sx20
60'sx15
70'sx10

Champagne Flys
15'sx20
25'sx15
35'sx10

Reverse Incline DB Flys
35'sx15
40'sx10
50'sx10

Ez Curl Front Row
50x20
70x15
90x10

Great workout, huge pump, but I'm losing weight, wtf? 246 today with bloat. Guess I'll have to start piling in food constantly if I can.

 

[spinyvegeta]

LEGS
Hack Squat
80x30
170x20
260x10
350x10
440x10x2
350x10
260x10
170x20x6

Seated Calf Raise
50x30
100x30
150x30

Seated Leg Curl
60x30
90x20
120x20

Standing Calf Raise
200x20x3

1 Leg Standing Leg Curl
30x20
40x20
50x15

Leg Extension
120 to failure

Got to the gym a little late but got plenty done. Need to up my protein to gain some weight. I'm feeling stronger and stronger by the day. Started some udca for support. Maybe I will have to revamp my diet.

 

[theCaptn']

16 month comparison. 17 lbs gained

That's a shit tonne of lbm - especially considering you're big to begin with.

 

[spinyvegeta]

That's a shit tonne of lbm - especially considering you're big to begin with.

Thanks. Funny thing is I was trying to be aesthetic so it was up and down constantly. If I had bulked consistently, could've gotten 5-10 more lbs easy

 

[theCaptn']

Thanks. Funny thing is I was trying to be aesthetic so it was up and down constantly. If I had bulked consistently, could've gotten 5-10 more lbs easy

Yeah but those extra lb wouldn't have all been muscle. Lean bulking is harder to achieve, I think it's way harder than cutting.

Man if you dice up you'll be lethal

 

[spinyvegeta]

CHEST
Bench
135x10
225x5
315x5
365x1
315x4
225x8
185x10
135x20

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

HS Incline Press
90x20
180x15
270x10

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

HS Wide Chest
450x5
360x10
270x15
180x20

Cable Flys
120x10
160x10
200x10

Vertical Chest Press
200x20x3

Flat DB Press
30'sx10
40'sx10
50'sx10

Upped my DMZ to 60mgs yesterday. Really starting to feel the increase in strength. Had a failed attempt at 385 but next week I'll get it back. Weight is starting to creep up as well. 250 this morning, so I'm increasing my caloric intake.

 

[spinyvegeta]

Last lift should be flat DB Flys

 

[spinyvegeta]

BACK
Wide Lat Pulldown
200x20x3

HS BTN Pull-down
90x20
180x10
270x10

1 Arm Row
100x20
150x15
200x10

HS Lat Flexor
90x20
180x10
270x10

Underhanded Lat Pulldown
200x20x3

HS Low Row
270x15
360x5x2
180x20

Wide Handle Row
200x20x3

HS Iso Pulldown
180x10
230x10
270x5

Short Handle Lat Pulldown
200x20x3

HS High Row
180x20
270x15
360x10

Front Row
100x10
150x10
200x10

Reverse Incline DB Rows
50'sx10x3

Didn't feel right through the workout, hip was bothering me. Feels like right before your hip cracks. Its a weird sensation. Feels like death around the house lately.