Spiny's Sponsored Uncle Z Log

[spinyvegeta]

CHEST
Bench
135x10
225x5
315x3
415x1
315x10
225x13x2

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

HS Incline Press
360x5
320x5
270x10

HS Wide Chest
360x10
320x10
270x10

Pec Deck Flys
100x20x3

Single Arm Chest Press
100x10x3

Great workout, 415 went up very easy. Its been a while since i hit 10 reps at 315. My interview went great yesterday even though its 2nd shift. Its a huge company that has locations around the world. Cutting edge technology with plenty of room for advancement. I have 3 interviews today.

 

[spinyvegeta]

When are you going to lose the chicken legs?

Slowly going away

 

[theCaptn']

Good luck with the interviews. Aesthetically pleasing looking men always win the job!

 

[spinyvegeta]

BACK
Wide Lat Pulldown
170x15
170x10x2

HS High Row
180x10
270x10
360x10

1 Arm Row
150x10x3

Underhanded Lat Pulldown
170x10x3

HS Iso Pulldown
180x10
230x10
270x5

Cable Yates Row
170x10x3

V-handle Pulldown
170x10x3

HS BTN Pulldown
180x10
230x10
270x10

Seated Cable Rows
170x10x3

Wide Handle Pulldown
170x10x3

HS Lat Flexor
180x10
230x10
270x10

HS Low Row
180x10
270x10
360x10

A little tired this morning. Probably from spending 6 hours in the truck yesterday. Still got a nice pump with a lot of squeezing. One place i went to yesterday was nice and the other was kinda lame. Gotta take the good with the bad. Both would pay very well.

 

[spinyvegeta]

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

Seated Calf Raise
180x20
225x20
270x20

G-Curl
90x15x9

Leg Press
565x20x3

Calf Extension
565x20x3

This workout kicked my ass, hammies still tingling. Planning on throwing in some light lunges and other things in next leg session. Haven't been eating that well so I've lost a few pounds. Hard for me to stay up on my nutrition with stress bearing down on me

 

[spinyvegeta]

Bi's & Tri's
One Arm Preacher Curls
25x20
35x15
45x10

Seated Dips
220x10x3

Preacher Curls
50x20
75x15
100x15

OH Tri Ext Machine
80x10
90x10
100x10

Rope Curls
130x10
140x10
150x10

Rope Pulldown
130x10
140x10
150x10

V-bar Curls
130x10
140x10
150x10

OH Rope Extension
130x10
140x10
150x10

Cable Curls
130x10
140x10
150x10

Hammer Bar Pulldown
130x10
140x10
150x10

Hammer Bar Curls
130x10
140x10
150x10

Tri Pushdown
200x10x3

DB Alt Curls
35'sx10x3

Incline DB OH Extension
35'sx15x3

Ez bar Curls
50x20
70x20
90x20

Ez bar OH Tri Extension
50x20
70x20
90x20

Huge pump today, got a lot of work in. Seems like every time I work biceps and triceps, they look smaller. Weight is staying at 260 which is better than I expected. Got 3 more calls from recruiters yesterday which is good. One for another huge defense company. Which is exactly what I want.

 

[spinyvegeta]

SHOULDERS & TRAPS
Front to side Single arm laterals
30x10x3

Reverse V-handle Front Row
170x10x3

Straight Arm Pulldown
130x10x3

HS Front Iso Military Press
270x10
320x10
360x10

BB Shrugs
325x10
375x10
415x10

Facepulls
170x10x3

Seated Military Press
235x5
255x5
275x5

Rope Facepulls
170x10x3

Shoulder Press
200x15x2
200x20

BB Front Row
145x10x2
145x15

Abbreviated workout today. Had people calling me setting up interviews and then finally got a call from the company i wanted to work for. They offered me 23 to start with an increase after 500 hrs. Its a pay cut but a chance to get into a place to advance and retire at.

 

[spinyvegeta]

LEGS(Hypertrophy)
Pause Squats
135x10
185x10
225x10

Single Leg Press
295x15x3

Leg Press
565x15x3

Calf Extension
565x20x3

Deadlift
135x10x3

Leg Curl
60x50
75x30
90x20

Leg Extension
60x50
75x30
90x20

A lot of different things done today. Testing out the hip in the hole position. Mostly quad work but they are on fire still. Can't wait for the holidays to be over. I'm hoping 2016 is way better than this year.

 

[spinyvegeta]

CHEST
Bench
135x10
225x5
315x3
425x1
315x10
225x12
225x10

Cable Flys
100x10
140x10
180x10
220x10

HS Super Incline
270x8
270x10x2

Pec Deck Flys
120x15
150x15
180x15

DB Press
85'sx15x3

DB Flys
50'sx10x3

Really nice workout today. Chest was fully pumped after all that. I stalled for like 3 seconds on 425 and still managed to push it up. After that i was exhausted. Been a while since I put up 425.

 

[spinyvegeta]

BACK
Wide Lat Pulldown
100x20x3

1 Arm Row
100x15x3

Wide Handle Pulldown
100x20x3

Straight Arm Pulldown
100x10x3

V-handle Pulldown
100x20x3

Rope Row
100x15x3

Reverse Incline BB Row
145x10
195x10
235x10

Reverse Incline DB Row
50'sx15
60'sx15
70'sx15

Quick workout this worning, only 50 mins. Mostly hypertrophy work. Lats are still a little sore from Saturday. Great pump. Excited for tomorrow when I start my new job. Its going to be rough on the family for a bit but should be worth it.

 

[spinyvegeta]

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

G-Curl
90x15x3

Seated Calf Raise
180x20x3

Leg Press
565x15x3

Calf Extension
565x20x3

Leg Curl
120x15
135x15
150x15

Leg Extension
120x15
135x15
150x15

Seated Calf Raise Machine
220x15
250x15
280x15

Nice workout today. Quads were pretty drained at the end. Only had 70 minutes but put plenty of volume in. Started running 50mg of tren base preworkout. The stuff makes you want to stay in the gym forever. Weight spiked to 263, I'm thinking my eating habits have changed a bit knowing I'm employed.

 

[aton]

Nice progress spiny

 

[spinyvegeta]

Nice progress spiny

Thanks. Need to post up some pics soon. Been pretty busy lately

 

[spinyvegeta]

Bi's & Tri's
Preacher Curls
50x20
80x15
100x10

Seated Dips
165x20x3

DB Curls
50'sx10
40'sx10
30'sx10

Incline DB OH Extension
35'sx20x3

Rope Curls
100x20
130x20
160x20

Back supported Tri Pushdown
100x10x3

V-bar Curls
100x20
130x15
160x10

Rope Pulldown
150x10x3

1 Arm Preacher Curls
50x20
60x15
70x10

1 Arm Pushdown
80x10
90x10
100x10

Quick little workout at my son's gym. Kinda like a Planet Fitness so not a lot of options. Still got a massive pump going while all the little people were staring. New job seems to be great. Very friendly people. They call me John Cena, lol. Great way to start out.

 

[aton]

Haha john Cena that's awesome

 

[spinyvegeta]

Delts & Traps
One Arm Side to Front Laterals
30x10
50x10
70x10

Reverse Grip V-handle Front Row
150x10
180x10
200x10

Rope Facepull
150x10
180x10
200x10

Cable Crucifix Laterals
120x10
160x10
200x10

Cross Crucifix Facepulls
100x10
140x10
180x10

Seated Military Press
230x5
270x5
320x5

Shrugs
295x15
385x15
475x15

HS Shoulder Press
300x10x3

Reverse Pec Deck Flys
150x10
165x10
180x10

Reverse Incline Press
255x10x3

Lateral Raise Machine
190x10x3

Bent Over DB Reverse Flys
30'sx10x3

Starting to max out certain machines, now I just need to increase reps. Carb bloat from the past few days is real. Pretty worn after today, slow reps the entire session. Hoping the body responds. Might have to change my training up a bit doing 5 days with 2 rest.

 

[spinyvegeta]

LEGS
Leg Press
385x20
655x20
835x20
1015x10
1105x10

Calf Extension
385x20
655x20
835x20

G-Curl
90x15
115x15
140x15

Seated Calf Raise
180x20
225x20
270x20

Hack Squat
350x10
440x10
530x10

Seated Calf Raise Machine
310x10x3

Lying Leg Curl
90x10
120x10
150x10

Standing Calf Raise
200x20x3

Standing Single Leg Curl
100x10
90x10
80x10

Leg Extension
150x10
180x10
210x10

Killer leg workout today. No newbies in there today, just the regulars getting in my way. New year, New me.

 

[spinyvegeta]

CHEST
Bench
135x10
225x5
315x3
365x1
405x1
425x1
315x10
225x14
225x10

Pec Deck Flys
225x10
240x10
255x10

Decline Press
165x15
210x15
255x15

Incline Press
165x10
210x10
255x10

Had to leave early because the wife wasn't feeling good. 425 went up easy, in fact everything was going up easy. Too bad i couldn't get a full workout in.

 

[spinyvegeta]

Back
Wide Lat Pulldown
100x20
160x15
220x10

Seated Row
100x10x3

1 Arm Row
150x10
180x10
200x10

Chest Supported Bent Over Row
180x10
200x10
230x10

BTN BB Press
135x20
185x10
225x10

Reverse Incline DB Row
50'sx10
60'sx10
75'sx10

Lat Flexor
180x20
270x15
360x15
450x10
500x10

Seated Row Machine
180x10
270x10
90x20

Nice workout with the equipment I was working with. Small selection but made it work. Squeezing every rep and holding I can definitely feel my back got worked. 12 hr shift coming up tonight. Gotta fight to stay awake.

 

[aton]

Spiny what's the lat flexor???

That's 12hrs shift is gonna blow!

 

[spinyvegeta]

Spiny what's the lat flexor???

That's 12hrs shift is gonna blow!

Just a wide Pulldown machine

 

[aton]

Ok I was thinking u meant u were doing an small isolation move

 

[spinyvegeta]

LEGS
Leg Press
240x20x2
315x20x2
415x20x2

Front Squat
90x10
140x10
180x10

Hack Squat
190x10
280x10
370x10
460x10

Leg Curl
150x10
120x10
90x10
60x20
30x50

Leg Extension
150x10
120x10
90x10
60x20
30x50

Single Leg Glute Machine
50x10
60x10
70x10

Seated Calf Raise Machine
400x10x3

Really good workout. Gym is limited but ill improvise. Leg Press was out of commission so i had to use a press machine. Only went to 415 but thats ok. Didnt hit a fast food joint today so thats a good thing. Working until 4 wasnt too bad either. Gotta get that money.

 

[spinyvegeta]

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

OH Tri Extension Machine
160x10
190x10
220x10

Preacher Curls
80x15
100x10
120x10

Dips
BWx20x3

Cable Crucifix Curls
120x20
160x15
200x10

Tricep Pushdown
200x10x3

Rope Curls
150x10
160x10
170x10

Rope Pulldowns
150x10
160x10
170x10

V-bar Curls
150x10
160x10
170x10

OH Rope Extension
150x10
160x10
170x10

Ez bar Curls
150x10
160x10
170x10

Reverse Curls
150x10
160x10
170x10

Wide bar Curls
150x10
160x10
170x10

V-bar Pushdowns
200x10x3

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

Incline DB OH Tri Extensions
50'sx10x3

Took 2 days off but didn't want to, just needed time to sleep. Had a great workout with plenty of energy to spare. First time ever doing reverse curls. Thanks to carb bloat from last week my weight is up to 268. I will have a better structured diet next week for sure.

 

[spinyvegeta]

CHEST
Bench
135x10
225x5
315x3
365x1
405x1
315x8
225x10
135x10

Fly Machine
150x20
180x10
210x10
240x10

Decline Machine
160x10x3

Cable Flys
100x10
140x10
180x10

Single Arm Incline Press
70x10
80x10
90x10

Single Arm Bench Press
70x10
90x10
135x10
180x10

DB Flys
50'sx10x3

Really good workout today. Lots of single arm work, mainly because I couldn't get into the machines with both arms. Had a big pump and can feel I worked my pecs a lot. Getting used to the machines. Like them or not.

 

[spinyvegeta]

LEGS
Leg Extension
100x20
120x20
140x20
160x20

Calf Raise Machine
200x20
300x15
400x10x2

Leg Press Machine
215x20
315x20
415x20x3

Leg Curls
90x10
120x10
150x10x2

Glutes Kickback Machine
100x10x4

Only had 30 mins before work but needed to put some kind of work in. My lifting is suffering but gotta do what I got to do. 21 sets in 30 mins isn't bad either. Actually had slight jelly legs when I got out of there.

 

[spinyvegeta]

Delts & Traps
Front to Side 1 Arm Laterals
30x10
40x10
50x10

BB Front Row
90x 10
140x10
180x10

Crucifix Cable Laterals
100x10
120x10
140x10

BB Shrugs
360x5x3

Rope Front Row
200x10x3

Seated Military Press
180x10
270x5
320x3


Bent Over DB Reverse Flys
30'sx10
40'sx10
50'sx10

Standing DB Y Presses
50'sx10
55'sx10
60'sx10

Rope Facepulls
200x10
150x10
100x10

Cross Crucifix Facepulls
100x10
140x10
180x10

Quick session but got a good pump. Got great sleep last night. Needed that shit. Hit some more shoulders tomorrow during back.

 

[spinyvegeta]

BACK
Wide Lat Pulldown
180x10
210x10
240x10

Wide Handle Pulldown
180x10
210x10
240x10

Underhanded Pulldown
180x10
210x10
240x10

V-handle Pulldown
180x10
210x10
240x10

1 Arm Row
200x10x3

DB Side Raises
25'sx20
30'sx15
35'sx10

Reverse Pec Deck Flys
150x20
165x10
180x10

Straight Arm Pulldown
150x10
160x10
170x10

Chest Supported BB Rows
80x10
180x10
200x10

V-handle Row
180x10
210x10
240x10

Wide Handle Row
180x10
210x10
240x10

Wide Bar Row
180x10
210x10
240x10

First great workout Ive had since last weekend. Actually felt fatigued in my middle back afterwards. Only took an hour to get in this work.

 

[spinyvegeta]

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

Seated Calf Raise
180x20
225x20
270x20

G-Curl
90x20
135x10
180x10

Seated Calf Raise Machine
310x15x3

Lying Leg Curl
60x20
90x20
120x20

Leg Extension
150x20
165x20
180x20

Standing Calf Raise
200x20
300x20
400x20

Leg Curl
150x20
165x20
180x20

Killer workout. Couldve stayed forever!

 

[theCaptn']

620 hacks???? How many plates is that?