Spiny's Sponsored Uncle Z Log

[spinyvegeta]

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

12 plates. The sled is 80 lbs

 

[Usobobby]

Enjoyed you sharing all this bro...its January, gains still holding up?

 

[aton]

Damn that a lot on hacks. I can only do 530. It's just murder on my knees!
Had surgery on both knees about 14yrs ago. Never the same after that.

Kicking some ass Spiny!

 

[spinyvegeta]

CHEST
Bench
135x10
225x5
315x3
365x2
405x1
315x5
225x15
185x15
135x20

DB Flys
50'sx10x3

Incline Press
140x20
180x20
270x10

Single Arm Chest Press
90x10
135x10
180x10
225x5

Cable Flys
100x15x3

Low Cable Crossover
60x15x3

Really good workout today. More repping out today than heavy lifting. Need to get rid of some of this fluff I acquired the past few weeks from eating garbage. Switching back to a high protein moderate carb diet. Want to keep growing but burn the fat off.

 

[spinyvegeta]

BACK
Wide Lat Pulldown
190x10
205x10
220x10
235x10

Rope Front Row
200x10x3

Seated Row
160x10
190x10
220x10

1 Arm Cable Row
200x10x3

Underhanded Pulldown
160x10
190x10
220x10

BTN Pulldown
160x10
190x10
220x10

Rope Row
130x10
160x10
190x10

Straight Arm Pulldown
100x10
130x10
160x10

Bent Over Row
135x15
225x10
275x10
315x1

Lat Pulldown
180x20
270x10
360x10
450x10

Hammer Row
180x10x3

Reverse Incline DB Row
55'sx10
65'sx10
75'sx10

I can tell my hip is getting better but i have plenty of rehab left. Definitely the heaviest ive went on bent over rows in a long while. Diet has been on point so far this week. No fast food or sodas and i can see the bloat is going away already.

 

[spinyvegeta]

Bi's & Tri's
Preacher Curls
50x30
80x20
110x15
140x10
150x10

Seated Dips
200x20
220x20
240x20

Rope Curls
150x10
160x10
170x10

Rope Pulldowns
150x10
160x10
170x10

V-bar Curls
150x10
160x10
170x10

OH Rope Extension
150x10
160x10
170x10

Crucifix Cable Curls
100x20
12px20
140x20

Single Arm Tri Pushdown
50x20
60x20
70x20

Wide bar Curls
150x10
160x10
170x10

Tricep Pushdown
200x10x3

DB Curls
25'sx20
30'sx20
35'sx20

Reverse Curls
150x10
160x10
170x10

Ez-bar Curls
50x30
60x25
70x20

Oh Ez-bar Tri Extension
50x30
60x25
70x20

A lot of reps today with moderate weight. Arms were on fire but without tendon stress. Weight back down to 262 which is a little depressing but I don't look pregnant anymore and abs are coming back in.

 

[spinyvegeta]

Shoulders & Traps
Front to Side DB Laterals
15'sx10
20'sx10
25'sx10

Reverse grip V-handle Front Row
150x10
160x10
170x10

Rope Facepulls
100x20
130x15
160x10

Crucifix Cable Laterals
100x10
120x10
140x10

BB Front Row
105x10
125x10
145x10

HS Front Iso Military Press
270x10
320x10
360x8

BB Shrug
235x20
325x15
415x10

Seated Shoulder Press
200x20
235x10
255x10

DB Incline Reverse DB Fly
30'sx20
30'sx12
30'sx10

DB Side Raises
40'sx10
45'sx10
50'sx10

Shit was screaming after that workout. Only had an hour but pushed some good weight. I've been doing less volume and more weight lately mainly due to time constraints but it seems to be paying dividends.

 

[spinyvegeta]

LEGS
Squats
135x10
225x10
315x5

Leg Press
565x20x5

Lying Leg Curl
60x20
75x20
90x10
105x10
120x10

Leg Extension
60x30
75x20
90x20
105x20
120x20
150x10
165x10
180x10
195x10
210x10
225x10
240x10
255x10

Standing Calf Extension
215x30
315x20
395x20x2
295x20
215x30

Leg Curl
60x30
75x20
90x20
105x20
120x20

Really good leg day. Squats felt good on my hip and had a great pump. Only had 60 mins but made it worth my while.

 

[spinyvegeta]

CHEST
Bench
135x10
185x10
225x5
315x5
365x2
405x1
315x9
225x10
135x25

Cable Flys
100x15
140x15
180x15
60x30

Decline Chest Press
110x30
120x20
130x20
140x15
150x15
160x10

DB Flys
40'sx10
50'sx10
60'sx10

DB Incline Press
75'sx20
70'sx15
65'sx12
60'sx12
55'sx12

Pec Deck Flys
100x50
120x30
140x20
160x20
180x15
200x10

Massive pump going on after all that volume. Working out with my son has helped me increasing reps while encouraging him to push. I want him to start training, not just work out.

 

[spinyvegeta]

DELTS & TRAPS
Front to Side DB Laterals
15'sx10
20'sx10
25'sx10

Rope Facepull
100x10x3

Cable Crucifix Laterals
100x10
120x10
140x10

Cross Crucifix Cable Facepull
100x10
120x10
140x10

Cable Front Row
200x10x3

Seated BB Press
95x20
115x15
135x15

BB Shrugs
315x10x3

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

DB Presses
75'sx10
65'sx20
55'sx30

DB Side Laterals
50'sx10x3

Went lighter and less reps today but held every rep for 1 to 2 seconds. Felt the burn on that. Had a limited amount of time as well because I was ready to stay for hours. Want to start crushing shoulders. Heavy DB raises, heavy reverse flys, and heavy pressing. Should get me where I want.

 

[spinyvegeta]

Bi's & Tri's
DB Curls
25'sx10
30'sx10
35'sx10

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

Preacher Curls
50x20x3

Back Supported Rope Pulldown
70x15x3

Rope Curls
100x20x3

Tricep Pushdown
100x20x3

V-bar Curls
100x20x3

Dips
BWx10x3

1 Arm Preacher Curls
50x10x3

Reverse Curls
100x20x3

Ez-bar Curls
50x20
60x20
70x20

Ez-bar OH Tri Extension
50x20
60x20
70x20

Deload workout today with only an hour to spare. Got a great pump and felt the burn with so many 20 rep sets. Next week I plan to change the diet up a bit to lean out a bit, weight was 265 today and the bloat struggle was real.

 

[spinyvegeta]

LEGS
Hack Squat
190x20
280x10
370x10
460x10

Seated Calf Raise
165x20
215x20
265x20

Leg Curls
60x20
70x20
80x15
90x15
100x10
110x10
120x10
130x10
140x10
150x10

Leg Extension
60x20
70x20
80x15
90x15
100x10
110x10
120x10
130x10
140x10
150x10

Calf Raise Machine
200x20
300x20
400x20x2
300x20
200x20

Leg Press Machine
415x20x5

Took the weekend off, so tired from the work week. Slept in til at least noon everyday. Nice 70 minute workout. Need to start crushing hammies. Wife said they are lagging and there are some NPC shows coming up here this year. Need to drop some poundage and focus on weak areas.

 

[spinyvegeta]

DELTS & TRAPS
HS Front Military Press
90x20
180x15
270x10
360x10

BB Front Row
145x10
175x10
195x10

Rope Facepull
150x15x3

BB Shrugs
325x10
375x10
405x10

Rope Front Row
150x10
160x10
170x10

Seated Shoulder Press
195x10
235x10
285x10

DB Side Raise
50'sx10
55'sx10
45'sx10

Bent Over Reverse DB Flys
50'sx10x3

Finally got in a workout. Only trained for an hour but feel good. Been so tired lately that have wanted sleep more than gains. Putting a stop to that now. Also started some var at 50mg daily.

 

[spinyvegeta]

BACK
Wide Handle Pulldown
180x10
210x10
240x10

V-handle Pulldown
180x10
210x10
240x10

Wide Lat Pulldown
180x10
210x10
240x10

Wide Handle Row
180x10
210x10
240x10

V-handle Row
180x10
210x10
240x10

Cable Row
180x10
210x10
240x10

1 Arm Row
200x10
150x15
100x20

Lat Flexor
150x20
240x15
330x10

Only had an hour but im still getting with the program. Lighter load with a lighter diet. Weight down to 263 yesterday. Didnt have a pig out last night so im still on track.

 

[spinyvegeta]

Bi's & Tri's
DB Curls
25'sx10
30'sx10
35'sx10
40'sx10
45'sx10
50'sx10
20'sx10

Rope Pulldown
100x20
110x15
120x10
130x10
140x10
150x10
90x20

1 Arm Preacher Curl
25x10
35x10
45x10

DB Incline OH Extension
25'sx15
30'sx15
35'sx15
40'sx15
45'sx10
50'sx10
20'sx20

Preacher Curl
50x20
75x20
100x10
110x10
120x10

DB Kickbacks
25'sx10
30'sx10
35'sx10
40'sx10
45'sx10
50'sx10
20'sx20

Ez-bar OH Extension
50x30
60x20
70x20
40x30

Ez-bar Curls
50x30
60x20
70x20
40x30

Single Arm Tri Pulldown
50x20
60x15
70x10
40x20

Rope Curls
100x20
110x20
120x20
130x15
140x15
150x10
90x30

Tricep Pushdown
100x20
110x20
120x20
130x20
140x20
150x20
90x30

Preacher Curl Machine
100x20
110x20
120x10

Seated Dips
200x20
220x20
240x20

Bicep Curls Machine
100x10
80x10
60x20

Good workout today. Lots of reps with burnout sets at the end. Had a huge pump going. Didn't check my weight today but diet is going well. Slow cut will be slow.

 

[spinyvegeta]

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

DB Incline Press
60'sx20
70'sx10
100'sx10

Pec Deck Flys
100x20
150x20
200x20

HS Wide Chest
270x15
320x10
360x10

HS Incline Press
180x15
230x10
270x10

Chest Press
200x10x3

Everything felt heavy today, not training as much is putting me behind. Only had 50 minutes but put them to good use. Pump was huge for the small amount of work put in. Legs tomorrow

 

[spinyvegeta]

BACK
V-Handle Pulldown
160x10
190x10
220x10

BTN Pulldown
160x10
190x10
220x10

Wide Lat Pulldown
160x10
190x10
220x10

Underhanded Pulldown
160x10
190x10
220x10

Dual cable Row
160x10
190x10
220x10

Underhanded Row
160x10
190x10
220x10

Cable Row
160x10
190x10
220x10

V-handle Row
160x10
190x10
220x10

Lat Pulldown Machine
180x20
270x20
360x15
450x10
500x10

Reverse Incline DB Rows-hold at the top
50'sx10x3

Very good workout considering I haven't hit back in 2 weeks. Wanted to do legs but son wanted back. Legs tomorrow. Weight is 263 and baby bump is gone.

 

[spinyvegeta]

Back pump

 

[spinyvegeta]

Bi's & Tri's
DB Curls
25'sx10
30'sx10
35'sx10
40'sx10
45'sx10
50'sx10

DB OH Tri Extension
25'sx20
30'sx20
35'sx20
40'sx20
45'sx15
50'sx15

Ez-bar Curls
50x20
60x20
70x20
80x15
90x10
100x10
110x10

Ez-bar OH Tri Extension
50x20
60x20
70x20
80x15
90x10
100x10
110x10

1 Arm Preacher Curl
25x10
35x10
45x10
Preacher Curl
60x10
70x10
80x10

Rope Pulldown
100x10
120x10
140x10
160x10
180x10
200x10

Only had 45 mins so no rest was involved. Great workout considering. Nice pump and very strenuous reps. Knees are still sore from the basketball. Never jump like that anywhere else.

 

[spinyvegeta]

LEGS
Leg Extension
120x15
135x10
150x10
165x10
180x10

Standing Calf Raise
200x20
300x20
400x20

G-Curl
90x20x3
45x20

Leg Press
395x20
485x20
575x20

Calf Extension
395x20
485x20
575x20

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

Seated Calf Raise
135x20
180x20
225x20
270x20

Lying Leg Curl
60x20
90x15
120x10

Seated Calf Raise Machine
250x15
280x15
310x15

Leg Curl
120x15
135x10
150x10
165x10
180x10

Good workout today. Hopefully I am a little sore tomorrow or Monday. I think this is my 1st back to back trains in a long time. Getting into gear since my body has adjusted to working nights. Speaking of work, I am already in the running for night shift supervisor. Wahoo

 

[spinyvegeta]

Delts & Traps
DB Side Raises
20'sx10
30'sx10
40'sx10

DB Front Raises
25'sx10
35'sx10
45'sx10

HS Front Iso Military Press
270x10
320x10
360x8

BB Shrugs
270x10
360x10
410x10

Seated Military Press
235x10
255x6
275x5

BB Front Row
90x10
140x10
180x10

Shoulder Press
200x10x3

Shrugs in standing calf raise machine
400x10x3

Straight Arm Pulldown
100x10
130x10
160x10

Bent Over Reverse Flys
30'sx20
40'sx10
50'sx10

Good pump for an hour workout. Had a daughter in urgent care with the flu and a fever of 104 plus had my pit spayed. Busy week so havent been rocking the gym much. Looking a lot leaner at the same weight of 263.

 

[spinyvegeta]

CHEST
Bench
135x10
185x10
225x8
255x8
315x5
365x2
415x1
315x7
225x10
135x25

Pec Deck Flys
120x20
150x20
180x15
210x15
240x10

Incline DB Press
75'sx20
75'sx15
75'sx10

Cable Crossovers
60x20
80x20
100x20

Cable Flys
60x20
100x20
140x15
180x10

Incline Press
140x20x2
140x15x2

Decline Chest Press
150x10x4

Weighted Ab Machine
120x40x2
120x30x2

Weighted Ab Crunch
120x40
140x30
190x20
240x20

Finally a good workout. Could've stayed longer but needed to grab some decent clothes for my interview today. Slimmer but at 264 today, lol

 

[spinyvegeta]

Bi's & Tri's
DB Curls
25'sx10
30'sx10
35'sx10
40'sx10
45'sx10
50'sx10

OH DB Tricep Extension
25'sx20
30'sx20
35'sx15
40'sx15
45'sx10
50'sx10

1 Arm Preacher Curls
30x10x3
40x10x2
50x10

Skullcrushers
90x10x2
140x10x2
180x10x2

Preacher Curls
50x20x2
75x10x2
100x10x2

Rope Pulldown
100x10
110x10
120x10
130x10
140x10
150x10

Ez-bar Curls
50x20
60x20
70x15
90x15
100x10
110x10

OH Ez-bar Tri Extension
50x20
60x20
70x20
90x20
100x20
110x20

Rope Curls
100x15x6

Cable Kickbacks
50x10x2
40x10x2
30x10x2

Killer workout today. Had a major pump going with so much repition. Feel like I'm getting more quality work in doing more sets and less lifts. Triceps were a little exhausted from yesterday but not that bad.

 

[rambo99]

What are your stats now big beast?

 

[spinyvegeta]

What are your stats now big beast?

263.

 

[spinyvegeta]

LEGS
Leg Press Machine
150x20
210x20
250x20
310x20
350x20
400x20x3

Leg Curls
110x15
130x10
150x10
170x10

Leg Extension
110x15
130x10
150x10
170x10


Seated Calf Raise
90x20
180x20
270x20

Leg Press
845x10
935x10
1025x10
1115x10
1205x10

Different gym today because the wife was training a client. Only 1 hr to train so I focused on quads. It has been a while since I had that much weight on top of me. Getting more training in lately, finally.

 

[spinyvegeta]

BACK
Wide Lat Pulldown
180x10
210x10
240x10

BTN Pulldown
180x10
195x10
210x10

V-handle Pulldown
180x10
210x10
240x10

Wide Handle Pulldown
180x10
210x10
240x10

Underhanded Pulldown
180x10
210x10
240x10

V-handle Row
180x10
210x10
240x10

Cable Row
180x10
210x10
240x10

Underhanded Row
180x10
210x10
240x10

Wide Handle Row
180x10
210x10
240x10

Back Extension
240x10
270x10
300x10

Lat Flexor
240x10
285x10
330x10

Bent Over Rows
135x10
185x10
225x5

Hour long workout. Felt good getting in a good workout pulling heavy weight. Weight staying the same but looking leaner daily. Legs are pretty sore from yesterday. Tomorrow might hurt.

 

[spinyvegeta]

Delts & Traps
DB Side Raises
25'sx20
20'sx10 w/hold
30'sx10 w/hold

DB Front Raises
25'sx20
20'sx10 w/hold
30'sx10 w/hold

HS Front Iso Military Press
270x10
360x10
320x10

BB Shrug
270x10
360x10
410x10

Reverse V-handle Front Row
170x10x3

Seated Military Press
90x15
180x10
270x3

BB Front Row
90x 10
140x10
180x10

Straight Arm Pulldown
100x10
130x10
160x10

Cross Cable Crucifix Facepull w/hold
100x10
120x10
140x10

Shoulder Press
200x10x3

Rope Facepull
100x10x3 w/hold

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

Was very slow and precise today. Wanted to overload the muscle until failure every rep. I'm on a streak now, 3 days in a row. Might just be back on my schedule.

 

[spinyvegeta]

CHEST
Bench
135x5
185x4
225x3
315x2
365x1
430x0
315x3
225x10

Cable Flys
100x20
140x10
180x10
160x10
120x20

Incline Chest Press
140x20
180x15
230x10
270x10
320x10

Pec Deck Flys
240x10x3
220x10x3

Vertical Chest Press
200x10x3
150x15x3

Flat Chest Press
90x20
180x15
270x10
320x10
360x8

Decent workout. Failed at 430 but I'm not eating good enough to put that up right now. And 415 went up so easy last weak. I did only get 5 hrs of sleep last night as well. Got in plenty of reps though and gonna hit legs tomorrow.

 

[spinyvegeta]

LEGS
Squats
135x10
225x10
315x10
405x3

Seated Calf Raise
180x20
230x20
270x20
230x20
180x20

Hack Squat
190x10
280x10
370x10
460x10
550x5

Leg Press
620x20
800x20
980x10
1160x10

Reverse Hack Squat
190x10
240x10
280x10

Finally got my squat back up past 315. Now to get back to 500+. Another quad-specific workout and my legs just got over the doms from Saturday. Back to growing hopefully.