Spiny's Sponsored Uncle Z Log

[spinyvegeta]

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

G-curl
50x30
75x20
100x20

Seated Calf Raise
70x30
140x30
210x20

Seated Leg Curl
60x30
75x30
90x30

Standing Calf Raise
200x20x3

Standing Single Leg Curl
30x15
40x20
50x20

Leg Extension
60x30
75x20
90x20

Decent leg day. Getting fucking tired of the hack squat but its the only thing that doesn't really affect my hip. Weight is at 250 and rising. Strength seems to still be increasing. Hopefully things take a good turn soon.

 

[spinyvegeta]

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

OH Tri Extension Machine
80x10
90x10
100x10

1 Arm Preacher Curl
30x20
40x15
50x10

1 Arm Rope Pulldown
50x10
60x10
70x10

V-bar Curl
130x10
140x10
150x10

Rope Pulldown
130x10
140x10
150x10

Rope Curl
130x10
140x10
150x10

V-bar Pushdown
140x10
170x10
200x10

Hammer Cable Curl
130x10
140x10
150x10

OH Rope Extension
130x10
140x10
150x10

Cable Curls
130x10
140x10
150x10

Straight Bar Pushdown
130x10
140x10
150x10

1 arm Concentration Curl
50x10x3

Seated Dips
180x10
200x10
220x10

DB Curls
30'sx10
40'sx10
50'sx10

Skullcrushers
105x10
125x10
145x10

DB Hammer Curls
30'sx10
40'sx10
50'sx10

OH DB Tri Extension
30'sx20
40'sx15
50'sx10

Ez curls
50x20
80x15
110x10

OH Ez bar Tri Extension
50x20
80x15
110x10

Great workout this morning. Went lower reps with slightly higher weight. I started to feel it towards the end of the workout. Muscles are shredded.

 

[spinyvegeta]

Delts & Traps
DB Front Raise
15'sx30
20'sx15
25'sx10

DB Side Raise
15'sx30
20'sx15
25'sx10

DB Shrug
100'sx20x3

Crucifix Cable Laterals
100x20
120x20
140x15

BB Front Row
50x20
60x15
70x10

Bent Over Reverse Flys
50'sx10x3

Straight Arm Pulldown
100x20
130x15
160x10

Rope Facepull
100x20
150x15
200x10

Seated Military Press
90x20
180x10
230x10

Shrugs
295x20
385x15
475x10

BTN Press
90x15
180x5
230x5

Lateral Machine
80x20
110x15
140x10

1 Arm HS Shoulder Press
50x20
100x15
150x10

1 Arm Straight Arm Pulldown
30x20
40x10
50x10

Standing DB Y Press
55x10
60x10
65x10

1 Arm Front Raise
30x20
40x10
50x10

Decent workout. Hip was really fucking with me today plus Im coming down with something. I'll know in the morning if its a cold or the flu.

 

[spinyvegeta]

CHEST
Bench
135x10
225x5
315x3
365x1
385x1
315x2
225x5
135x23

Pec Deck Flys
100x20
150x20
200x20x4

HS Incline Press
90x20
270x8x2

Cable Flys
100x10x3

HS Wide Chest
270x10
450x5
360x10

DB Incline Flys
50'x10x3

Vertical Chest Press-Drop set/no rest
200x20
150x15
100x15
50x50

Still getting over this sickness but finally got 385 up. Its been a while. Decided to drop legs down to once a week until my hip heals. The chiropractor was digging in deep yesterday. It hurt so fucking bad but she made me promise not to hurt her back.

 

[spinyvegeta]

BACK
Wide Lat Pulldown
200x20x3

HS Lat Flexor
90x20
180x15
270x10

Wide Handle Row
200x20x3

HS BTN Pulldown
90x20
180x15
270x10

Underhanded Lat Pulldown
200x20x3

HS Low Row
270x10
360x10
450x10

1 Arm Cable Row
100x20
150x15
200x10

HS High Row
180x10
270x10
360x10

Wide Handle Pulldown
200x20x3

HS Iso Pulldown
90x20
140x15
180x10

V-bar Row
200x20x3

1 Arm T-bar Row
70x10
95x10
115x10

Took it easy this morning. Some seated exercises bother my hip in certain positions. Still had a good pump but weight is down to 249. Need to start eating a bigger dinner. Also started 20 mgs of SD on Sunday. No sides yet.

 

[spinyvegeta]

LEGS
Hack Squat
80x10
170x5
260x5
350x5
440x5
530x5
620x5
710x5
530x5
350x10
260x10
170x20

G-curl
90x10x3

Seated Calf Raise
180x20
200x20
220x20

Seated Leg Curl
120x20
135x20
150x20

Standing Calf Raise
200x20x3

Leg Extension
120x20
135x20
150x20

Standing Single Leg Curls
50x10x3

Went heavy on the hack today with low reps. Don't hurt really after plus it has been a week since I hit legs. Went hypo the last 2 mornings, which is weird because its been 4-5 months since it last happened. And I know Im not getting too much or too little sugar. Downed some oj and doughnuts and I was good to go.

 

[spinyvegeta]

Bi's & Tri's
1 Arm Preacher Curl
30x20
40x15
50x10

OH Tri Extension Machine
80x10
90x10
100x10

Cable Crucifix Curls
100x20x3

Seated Dip
187x15
207x15
227x15

Rope Curls
150x19x3

Rope Pulldowns
150x10x3

V-bar Curls
150x10x3

Hammer Pushdown
150x10x3

Cable Curls
150x10x3

OH Rope Tri Extension
150x10x30

Hammer Curls
150x10x3

V-bar Pushdown
150x15x3

Preacher Curls
50x20
75x15
100x10

Skullcrushers
105x10
125x10
145x10

Hammer DB Curls
30'sx10
40'sx10
50'sx10

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

DB Curls
20'sx10
25'sx10
30'sx10

DB Tri Kickback
20'sx15
25'sx15
30'sx15

Didn't even get an hour of lifting in but still got some good work. Weight up to 256 the morning mostly from bloat. I decided to drop the 2 peps I was taking, almost positive thats what is causing the hypo.

 

[spinyvegeta]

Delts & Traps
DB Front Raise
15'sx20
20'sx10
25"sx10

DB Side Raise
15'sx20
20'sx10
25'sx10

DB Shrug
100'sx20x3

Front Row
50x20
60x15
70x10

Crucifix Cable Laterals
100x20
140x15
200x10

Crucifix Cross Facepull
100x10
140x10
200x10

Seated Military Press
90x20
180x10
270x5
300x2

Shrugs
295x20
385x20
475x15

BTN Seated Press
90x20
180x10
270x4

Reverse Pec Deck Flys
120x20
135x15
150x10

Rope Facepulls
100x20
150x15
200x10

Side Lateral Machine
100x20
130x15
160x10

Straight Arm Pulldown
150x10x3

HS Shoulder Press
260x10
280x10
300x10

DB Press
50'sx20x3

Bent Over Reverse DB Flys
50'sx10x3

Felt stronger today. Picked where to push and where to work on my form. Weight down to 252, no idea why its fluxuating but not in the right direction. Keep plugging along I guess.

 

[spinyvegeta]

LEGS
Leg Press
215x30
305x20
395x15
485x10
395x15
305x20

Calf Extension
485x20
395x20
305x20

Hack Squat
170x10
260x10
350x10
440x10

G-curl
70x20
105x15
140x10

Seated Calf Raise
90x30
180x20
230x20

Leg Extension
120x20
135x20
150x20
90x20
60x20

Standing Calf Raise
200x30x3

Standing Single Leg Curl
50x20
70x15
90x10

The chiropractor told me Friday to start throwing more normal stuff into my leg day. I made sure not to go crazy because even 485 hurt my hip during the leg press.
So kept it light today doing more reps.

 

[spinyvegeta]

CHEST
Bench
135x10
225x5
315x5
365x1
315x3
225x10
135x25

Cable Flys
100x20
120x20
140x20

HS Incline Press
90x20
180x15
270x10

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

HS Wide Chest-no rest
450x5
360x10
270x15
180x20
90x30

Vertical Chest Press-no rest
200x10
150x20
180x10
200x10

Crazy pump today. Felt great through the whole workout. Might try to get back up to 405 next week. Its been a while. Weight at 256 and remaining steady. One of the gym scales is off so I feel a little bit better about that.

 

[spinyvegeta]

BACK
HS BTN Press
90x25
180x20
270x10

HS Lat Flexor
90x25
180x20
270x10

HS Low Row
180x20
270x10
360x10
450x100

HS High Row
90x20
180x10
270x10
360x10

HS Iso Pulldown
90x20
180x15
270x5

Wide Lat Pulldown
200x20x3

Underhanded Lat Pulldown
200x20x3

V-handle Pulldown
200x20x3

Wide Bent Handle Row
200x20x3

Facepull
100x20
150x15
200x10

This was Thursdays workout. Got a new phone so I had to transfer a lot of things manually.

 

[spinyvegeta]

LEGS
Leg Extension
120x20
135x20
150x20

Standing Calf Raise
200x20x3
300x20x3

Hack Squat
170x20
260x20
350x10
440x10
530x10
620x3
440x10
260x20

G-Curl
70x20
105x15
140x10

Seated Calf Raise
90x30
180x20
270x10

Standing Single Leg Curly
60x10
80x10
100x10

Took Friday off as well. Didn't even have an hour to work but made the most of my time. Weight is 256 this morning. My hip let me know when it was time to quit adding weight. Definitely don't want to undo what's been corrected.

 

[spinyvegeta]

Bi's & Tri's
1 Arm Preacher Curls
30x20
50x10
70x5

Arm Extension
70x20
100x10
130x5

Preacher Curls
50x20
100x10
130x5

Seated Dips
180x10
210x10
240x10

Rope Curls
150x20
160x15
170x10

Rope Pulldown
150x20
160x15
170x10

Cable Curls
150x20
160x15
170x10

OH Rope Tri Extension
150x20
160x15
170x10

V-handle Curls
150x20
160x15
170x10

Triceps Push down
200x15x3

DB Curls
50'sx10x3

OH Tri Extension Machinexpensive
120x10
140x10
160x10

Incline DB Curls
30'sx10x3

Incline DB OH Tri Extension
30'sx15x2
30'sx20

Felt Strong as hell today so I kept the weight higher. Had a lot of shit to do though so had to leave early. Could've stayed there forever

 

[spinyvegeta]

Delts & Traps
Seated Shoulder Press
100x20
150x10
200x10

DB Side Raise
15'sx10
20'sx10
25'sx10

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

BB Front Row
50x20
80x10
110x10

BTN BB Press
95x20
115x20
135x20

Reverse Incline DB Flys
35'sx10x3

Standing BB Press
135x10x3

BB Shrugs
315x10x3

Cable Front Row
100x10x3

Straight Arm Pulldown
100x10x3

DB Standing Y Press
50'sx10x3

Gym is a disaster right now because they are expanding. Can't use a lot of stuff yet so had a pretty lame workout even after taking 2 days off. Hopefully they get done soon.

 

[theCaptn']

How's that dmz treating you spiny?

 

[spinyvegeta]

On week 5 at 60mg, and week 3 of 20mg sd

 

[theCaptn']

Hmm I've got some original superDMZ I'm thinking of running with my tren

 

[spinyvegeta]

CHEST
Vertical Chest Press
100x20
150x20
200x20x2

Bench
135x10
225x5
315x1
225x5
135x20

HS Incline Press
90x 20
180x15
270x10x2

Pec Deck Flys
120x20
160x20
200x20

HS Wide Chest
90x20
180x15
270x10x2

Feel like shit today. Poor workout and then puke my brains out after getting to work.

 

[spinyvegeta]

BACK
Bent Handle Pulldown
170x10x3

Rope Rows
100x20
130x15
160x10

HS High Row
90x20
180x15
270x10
360x10

Straight Handle Pulldown
170x10x3

Cable Rows
100x20x6

Straight Arm Pulldown
100x10x3

HS Iso Pulldown
90x 20
180x10
270x5

HS BTN Pulldown
90x20
180x15
270x10

HS Lat Flexor
90x20
180x15
270x10

Wide bar Pulldown
170x10x3

HS Low Row
180x10
270x10
360x10

1 Arm Row
100x10x3

Underhanded Pulldown
170x10x3

Facepull
170x10x3

Feels good to be done with that stomach flu. Still getting used to the new cables machine and the weight difference with only 1 pulley. Still got a good workout.

 

[spinyvegeta]

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

Cable Crucifix Laterals
100x20
140x15
180x10

Single Arm Pulldown
50x20
60x10
70x10

Rope Facepull
100x20
150x15
200x10

Seated Military Press
90x20
180x15
270x5
320x3

Reverse Pec Deck Flys
90x20
120x15
150x10
180x10

Shrugs
295x20
385x20
475x20

Side Lateral Machine
130x20
160x10
190x10

Reverse Incline Press
120x10
150x10
180x10

Incline Press
120x10
180x10
255x10

HS Shoulder Press
220x20
260x15
300x10

Front Row
100x20
150x15
200x10

Bent Over Reverse DB Flys
50'sx10x3

DB Press
60'sx15
65'sx15
70'sx15

Hit some PR's with reps today. I think I need to start pushing on my shoulders. Delts seem to be lagging, at least to me. Can't wait for my hip to heal, it affects all of my lifting.

 

[spinyvegeta]

LEGS
Hack Squat
170x10
260x10
350x10
440x10
530x5
620x5
440x10
260x20x2

Seated Calf Raise
90x20
180x20
270x20

Seated Calf Raise Machine
100x20
205x20
310x15

Leg Extension
150x15x3

Leg Curl
150x15x3

Standing Calf Raise
200x20x3

Leg Press
205x100

Standing Single Leg Curl
100x10
110x10
120x10

Havent hit legs for over a week. Didnt feel a lot of pain in my hip today. The new leg press we have is made for little people, i cant even get into it without pushing it with one leg then bringing my other leg in. Sucks.

 

[spinyvegeta]

Bi's & Tri's
1 Arm Preacher Curl
35x20
45x15
55x10

OH Tri Extension Machine
50x20
80x15
110x10

Preacher Curl
50x20
85x15
120x5x2

Seated Dips
228x10x3

Cable Curls
100x15
120x15
140x15

Rope Pulldown
100x15
120x15
140x15

Rope Curls
100x15
120x15
140x15

Tricep Pushdown
100x15
120x15
140x15

V-bar Curls
100x15
120x15
140x15

Hammer Pushdown
100x15
120x15
140x15

Hammer Curls
100x15
120x15
140x15

V-bar Pushdown
100x15
120x15
140x15

Crucifix Cable Curls
100x20
140x15
180x10

Skullcrushers
105x10
145x10
195x10

DB Hammer Curls
50'sx10
40'sx15
30'sx20

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

Ez-bar Curls
50x20
80x15
110x10

Ez-bar OH Tri Extension
50x20
80x20
110x20

Really good arm workout, pump was great. Felt pretty strong today. Weighed 260 yesterday. All the cable work was done on a new machine so the weight felt different but change is welcome.

 

[spinyvegeta]

CHEST
Bench
135x10
225x5
315x5
365x1
385x1
315x3
225x10
135x25

Pec Deck Flys
180x20
190x20
200x20
100x20x3

HS Incline Press
180x15
230x10
270x10
320x5

HS Wide Chest
180x20
270x15
360x10
450x5

Vertical Chest Press
200x20
150x20
100x20x2
150x20
200x10

Didnt get a lot done but pushed some good weight. Body is feeling better as the orals clear my system. Weight staying stagnant but its better than adding fat.

 

[spinyvegeta]

LEGS
Leg Press
215x50
395x20
575x15
665x15
485x20
305x30

Seated Calf Raise
180x20
225x20
270x10

Hack Squat
260x10
440x10
530x5
620x5
350x10
170x20

G-Curl
90x15x3

Seated Calf Raise Machine
250x15
280x15
310x15

Leg Curl
150x10
180x10
210x10

Leg Extension
90 to failure

The new leg press is a bitch. It starts at the bottom of the rep and with my hip it isn't easy to get in and push from that position, especially with my hip. Made the most of it though and got a good workout. I think it will be a while until I can squat effectively.

 

[spinyvegeta]

BACK
HS High Row
180x10
270x10
360x10

Wide Lat Pulldown
170x10x3

Cable Rows
210x10x3

HS Iso Pulldown
180x10
230x10
270x5

Wide Handle Lat Pulldown
170x10x3

Rope Row
100x10
130x10
160x10

HS Lat Flexor
180x10
230x10
270x10

Underhanded Lat Pulldown
170x10x3

Wide Handle Row
100x10
130x10
160x10

HS BTN Pulldown
180x10
230x10
270x10

Short Handle Pulldown
170x10x3

V-handle Row
100x10
130x10
160x10

HS Low Row
180x10
270x10
360x10

Facepull
170x10x3

Short Handle Row
100x10
130x10
160x10

Decent back workout this morning. Still getting used to the new cable machine, weight is heavier on it. Legs are sore from yesterday but my hip isn't so that's a good thing. Can't wait to start training normal again

 

[spinyvegeta]

Shoulders & Traps
Single Arm Side & Front Lateral
30x20
40x20
50x20

Cable Side Laterals
100x10
140x10
180x10

Rope Facepull
100x20
150x15
200x10

Straight Arm Pulldown
100x20
130x15
160x10

Seated Military Press
180x10
230x10
270x5
320x3

Shrugs
295x20
385x20
475x10

Reverse V-handle Front Row
100x20
150x15
200x10

Reverse Pec Deck Flys
135x10
150x10
165x10
185x10

Cable Front Row
100x20
150x15
200x10

Reverse Incline Press
150x10
210x10
255x10

Side Lateral Machine
190x10
180x10
170x10

HS Shoulder Press
300x20
290x15
280x10

Bent Over Reverse Flys
50'sx10x3

DB Side Raise
50'sx10x3

Yesterday's workout. I feel my shoulders are lagging even though they take a beating. Might have to hit them twice weekly.

 

[spinyvegeta]

LEGS
Hack Squat
170x10
260x10
350x10
440x10
530x10
620x5

Seated Calf Raise
135x20
225x20
270x10

G-Curl
90x15
135x10
180x5

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

Calf Extension
395x20
485x20
575x20

Leg Curl
180x10
210x10
240x10

Calf Raise Machine
280x10
295x10
310x10

Decent work today. Hip progressively gets better each week. I actually cant wait to squat again. This has taken a toll on my legs. I can see theyve regressed. Especially my hamstrings.

 

[spinyvegeta]

Bi's & Tri's
1 Arm Preacher Curl
35x20
45x15
55x10

Seated Dips
220x10x3

Preacher Curl
60x20
85x15
110x10

OH Tri Extension Machine
80x10
100x10
120x10

V-bar Curls
130x10
150x10
170x10

Rope Pulldown
130x10
150x10
170x10

Rope Curls
130x10
150x10
170x10

V-bar Pushdown
130x10
150x10
170x10

Ez-bar Curls
130x10
150x10
170x10

Tricep Pushdown
130x10
150x10
170x10

Hammer Curls
130x10
150x10
170x10

Hammer Pulldown
130x10
150x10
170x10

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

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

Crucifix Cable Curls
120x10
200x10
160x10

Incline DB OH Tri Extension
30's to failure

Slacker got up late so I only had an hour workout. Wanted to get more done but upped the weight with good form. All I can ask for right now. Weight is 261 this morning but I'm sure some is carb bloat from the weekend. The scale is a placebo. You'll accept any change for improvement, real or not.

 

[spinyvegeta]

CHEST
Bench
135x10
225x5
315x5
405x2
315x5
225x10
135x30

Cable Flys
120x10
160x10
200x10

Incline Bench
135x10
185x10
225x10

Pec Deck Flys
100x20
150x20
200x20

HS Wide Chest
270x15
450x10
360x10

DB Flys
50'sx10x3

HS Incline Press
180x15
320x5
270x10

Hit some good numbers today. Titties were too pumped. 1st time in a while that ive hit 405 again. Felt so easy that i hit it twice. Weight staying steady at 260.

 

[spinyvegeta]

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

Seated Calf Raise
135x20
225x20
270x20

G-Curl
90x15x3

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

Leg Curl
180x10x3

Seated Calf Raise Machine
310x10x3

Abbreviated workout this morning, only about 55 mins. Hip felt better today and I'm hoping to start squatting in December. It's going to be tough to build my legs back up while staying safe not to re-injure myself. But my quads seem to respond best with moderate weight, damn slow twitch fibers.