Spiny's Sponsored Uncle Z Log

[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'sx20
50'sx20

Ez-bar Preacher Curls
50x20
60x15
70x10

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

1 Arm Preacher Curl
30x20
40x15
50x10

OH Tri Extension Machine
100x10
110x10
120x10

Preacher Curl
75x15
100x10
125x10

Cable Kickback
50x10
60x10
70x20

Another hour session but really put some work in. Havent missed a day in a week and my muscles are responding. Full vascularity and hardness has returned. Legs are toast from yesterday.

 

[spinyvegeta]

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

DB Front Raise w/hold
20'sx10
25'sx10
30'sx10

Crucifix Cable Laterals
100x10
140x10
180x10

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

Cable Front Row
100x20
150x15
200x10

BTN BB Press
95x20
135x10
185x10

Shrugs
280x10
370x10
460x10
550x10

Shoulder Press
110x20
180x15
250x10
320x5

Straight Arm Pulldown
100x10
140x10
180x10

Seated Military Press
185x10
225 x3
225x2

Cross Crucifix Cable Facepull w/hold
100x10
140x10
180x10

Pretty tired but put in a omega good work. I like the holds I've been adding in. 8 days in a row,starting to feel stronger even on a deficit. Muscle feeling harder and more firm.

 

[spinyvegeta]

Legs
Squats
135x10
185x10
225x10
275x10
315x5
365x5

Lying Leg Curl
60x15
75x10
90x10

Seated Calf Raise
90x20x3

Leg Extension
120x10x3

Leg Curl
120x10x3

Standing Calf Raise
215x20
315x20
395x20

Cookie cutter workout but wanted to get any kind of work in this weekend. Right knee was a little aggravated, not sure why. Went roller-coaster riding yesterday. Not being with the family really makes the time we do get precious. Mommy couldn't ride any though.

 

[spinyvegeta]

CHEST
Bench
135x5
185x4
225x3
275x2
315x2
365x1
430x0
405x1
315x6
225x10
225x8

Cable Flys
80x20
120x15
160x10
200x10

Incline Press
140x20
180x15
230x10
280x10

Cable Crossover
100x20
120x15
140x10
160x10

Chest Press
90x20
180x15
270x10
360x10
410x6

Fucking failed at 430 again. Must be calorie intake. Then 405 barely went up. Still had a great pump and a great workout. Have had to cut them short because my son starts work earlier. So, power through as much as possible as quick as I can.

 

[spinyvegeta]

DELTS & TRAPS
DB Side Raise w/hold
20'sx10
25'sx10
30'sx10

DB Front Raise w/hold
20'sx10
25'sx10
30'sx10

BB Front Row
90x10
140x10
180x10

Seated Military Press
90x20
140x15
180x10
230x10
270x10

Shrugs
280x10
370x10
460x10
550x10
640x10

Reverse V-handle Front Row
200x10x4

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

Rope Facepull w/hold
100x10
120x10
140x10

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

Shoulder Press
100x20
190x20
280x10
370x3

BB Front Raise
50x10
60x10
70x10

Incline Reverse DB Flys
30'sx20
40'sx10
50'sx10

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

Lateral Side Raise Machine
100x20
150x15
200x10
50x40

Had plenty of time today so I really punished the muscles. Wore them out but still could've went longer for burnouts. Didn't get a post workout nap though, boo hoo. I wish this gym would fix their Pec Deck. Dying for some reverse flys.

 

[spinyvegeta]

Bi's & Tri's
DB Curls
25'sx20
30'sx10
35'sx10
40'sx10
45'sx10
50'sx10

DB OTH Tri Extension
25'sx20
30'sx20
35'sx20
40'sx20
45'sx20
50'sx20

1 Arm Preacher Curl
30x20
40x20
50x15x2
40x20
30x20

Rope Pulldown
100x15
110x15
120x15x2
110x15
100x15

Preacher Curl
75x15
100x15
125x10
100x15
75x15
50x30

Cable Kickbacks
60x10
50x10
40x10
50x10
60x10
30x20

Wide Cable Curls
100x20
120x20
140x20
130x20
110x20
90x30

Tricep Pushdown
100x20
120x20
140x20
160x20
180x20
200x20

Huge pump today. These sets of 6 with pyramids and burnouts really put a burning on my muscles. Fucking loving it. Could barely touch my fingers to my mouth my biceps were so full. Haven't touched a scale this week which is probably a good thing, been eating like shit.

 

[spinyvegeta]

LEGS
Leg Press
395x10
665x10
935x10
1115x10
665x20

Hack Squat
350x5
440x5
530x5
620x5
710x5

Leg Curls
120x10
150x10
180x10
210x10
90x20

Standing Calf Raise
200x20
300x20
400x20
300x20
200x20

Lying Leg Curls
70x10
90x10
110x10
130x10
60x20

Seated Calf Raise
220x10
250x10
280x10
310x10
190x20

Good leg workout in an hour. Pumped throughout my entire legs. Rested as little as possible between sets. No supersetting either. Got some nice food for prep tomorrow. Nothing special just extra greens and cleaner stuff.

 

[theCaptn']

Love you LONG time

 

[spinyvegeta]

BACK
Lat Flexor w/hold
180x10
225x10
270x10
330x10

Pec Deck Reverse Fly w/hold
150x10
135x10
120x10
105x10

HS Iso Front Pulldown
90x10
180x10
270x10

HS Low Row
180x10
270x10
360x10
450x10

Deadlift
205x10
295x10
385x5

HS Iso Lateral Row
90x10
180x10
270x10
360x10
450x10

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

Wide Lat Pulldown
150x20x4

In and out in an hour. Body seems to be responding to the change unless the weight is becoming too heavy. Im liking it either way

 

[spinyvegeta]

DELTS & TRAPS
Front DB Raise
15'sx10
20'sx10
10'sx10

Side DB Raise
15'sx10
20'sx10
10'sx10

Crucifix Cable Laterals
60x20
80x20
100x20

Rope Facepulls w/hold
50x20
100x15
150x10

BB Shrugs
270x10
360x10
410x10

HS Front Iso Military Press
270x10
370x10
320x10
180x20

BB Front Row
90x10
140x10
180x10

Seated Military Press
145x15
285x5
235x8

Cross Crucifix Cable Facepull
100x20
80x20
60x20

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

Bent Over Reverse DB Flys
30'sx20
40'sx15
50'sx15

An hour seems to be my magic time. Huge pump this morning. Weight is up to 272, holy crap. As soon as we move and get situated im going to hire a coach to get me stage ready.

 

[spinyvegeta]

CHEST
Bench
135x5
185x5
225x5
275x5
315x3
365x2
405x1
315x5
225x15

MATRIX Cable Flys
45x20
65x20
85x10
105x10

MATRIX Cable Crossovers
45x10
65x10
85x10

Incline Press
100x20
190x20
280x10
330x5

Pec Deck Flys
120x20
160x20
200x15
240x10

Decline Chest Press
100x20
120x20
140x20
160x20

Chest Press
100x20
190x20
280x15
360x10

Decent workout considering how exhausted my delts were from yesterday. Played a few games of hoops before the gym as well. Cant wait to checkout this hardcore gym tomorrow. Has everything you need to be contest ready.

 

[rambo99]

Looking huge my brother!! Consistency is key. Keep hitting it!

 

[spinyvegeta]

Looking huge my brother!! Consistency is key. Keep hitting it!

Thx man. 6 to 7 days a week

 

[spinyvegeta]

LEGS
Squats
90x10
180x10
270x10
360x5
450x3

Seated Calf Raise
90x20
180x20
270x10
230x20
140x20

Hack Squat
210x10
300x10
390x10
480x10
570x10

Leg Press
440x10
710x10
980x10
1070x10
1160x10

Leg Curl
100x20
120x10
140x10
130x10
110x10
90x10

Quad heavy leg day and I'm feeling it in my knees. Really crushed my quads with pauses and slow reps. I checked out that gym today. Very dungeon-like. DB'S go up to 200, and a multitude of hammer strength machines, they even have 100 lb plates. Posing room, and choice of coaches. My kind of place.

 

[spinyvegeta]

Bi's & Tri's
DB Curls
25'sx20
30'sx15
35'sx10
40'sx10
45'sx10
50'sx10

OTH DB Tri Extensions
25'sx20
30'sx20
35'sx20
40'sx20
45'sx20
50'sx20

1 Arm Preacher Curl
30x20
40x15
50x10
60x10
65x10
70x10

Skullcrushers
70x10
90x10
180x10
160x10
140x10
210x10

Preacher Curls
80x20
90x15
100x10
110x10
120x10
130x10

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

Rope Curls
80x20
100x20
120x15
140x15
160x10
180x10

1 Arm Cable Kickbacks
50x10
40x10
30x10
20x20
60x10
30x15

Felt very good today. Could've kept going forever it seemed like. I'm sure my sets look out of sequence but it makes sense to me and what I'm trying to accomplish.

 

[spinyvegeta]

LEGS
Single Leg Press
305x10x4
395x10x4

Calf Extension
305x20x2
395x20x3

Squat
90x10
180x10
270x10

Split Squat
90x10x6

Seated Calf Raise
90x20
135x20
180x20
225x20
270x20

Quick leg workout after 3 days off. All the single leg stuff rocked my world. Im so tired since then. Havent stepped on a scale for a while and dont want to. Went to see Deadpool this weekend. Non stop funnies.

 

[spinyvegeta]

CHEST
Bench
135x6
185x6
225x6
275x6
315x4
365x2
405x1
315x7
245x10

Cable Flys
100x20
120x20
140x10
160x10
180x10
200x10

Incline Press
140x10
180x10
230x10
270x10
320x10
200x10

Cable Crossovers
60x15
80x15
100x10
120x10
140x10
160x10

Incline DB Press
75'sx10x2
70'sx15
65'sx15
60'sx15
55'sx10

Pec Deck Fly (no rest)
120x10
150x10
180x10
210x10
240x10
90x20

DB Press
75'sx15x2
65'sx15x2

DB Flys
50'sx10x2
45'sx10x2

Bent Over Reverse DB Flys
25'sx10
30'sx10
35'sx10
40'sx10

Great workout today. Had some extra time to get in some extra work. Hopefully i still have time for a nap. Weight has dropped some which is a good thing. Dropping the water weight.

 

[spinyvegeta]

LEGS
Hack Squat
190x10
280x10
370x10
460x10
550x10
640x10
730x10

Seated Calf Raise
125x20
215x20
265x20
295x10
245x20
145x20

Leg Press
440x10
710x10
980x10
1250x10
1160x10
1070x10
620x20

Reverse Hack Squat
190x10
240x10
290x10
310x10
260x15
170x20

Had a strong day today on only 2 days rest. Should be plenty sore for the next few days. Wanted to shred them apart. Felt great to get all those reps in.

 

[spinyvegeta]

DELTS & TRAPS
Front BB Raise
30x10
40x10
50x10

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

Crucifix Cable Laterals
100x10
120x10
140x10
160x10
180x10
200x10

Cross Crucifix Cable Facepull
60x10
80x10
100x10
120x10
140x10
160x10

DB Front Row
75'sx10
65'sx10
55'sx10

Rope Facepull
100x20
150x10
200x10

Shoulder Press
150x10
200x10
250x10
300x10
350x10

Shrugs
280x10
370x10
460x10
550x10
640x10

Bent Over DB Reverse Flys
30'sx10
40'sx10
50'sx10
75'sx10
65'sx10
55'sx10

Rope Front Row
100x10
120x10
140x10
160x10
180x10
200x10

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

Side Lateral Raise Machine
100x10
150x10
200x10
170x10
130x10
90x10

Crushed shoulders today on minimal sleep. Only got 4 hrs of sleep last night getting off at 4 AM. Pump was very nice and my strength and energy have been elevated for reasons unknown. My legs are pretty sore but im planning on hitting them hard tomorrow making that the 3rd leg session this week.

 

[spinyvegeta]

BACK
Wide Lat Pulldown
190x10x3
205x10
220x10
235x10

Cable Row
190x10
220x10
235x10
250x10
265x10
280x10

BTN Lat Pulldown
160x10
175x10
190x10
205x10
220x10

V-handle Row
190x10
220x10
250x10
280x10
295x10

Romanian Deadlifts
135x10
225x10
315x10
405x5
455x1
500x1

Bent Over Rows
135x10
225x10
315x3

Meadow Rows
75x20
100x20
125x20

Lat Pulldown
270x10
360x10
450x10
540x10
630x5

1 Arm BB Rows
90x20
110x20
130x20

Smoked after that one. Went hard and heavy to get some quality work in. Legs were still too sore to properly hit hard. Tomorrow is a different story though

 

[spinyvegeta]

Bi's & Tri's
DB Curls
25'sx10
35'sx10
45'sx10
55'sx10

DB OH Tricep Extensions
25'sx10
35'sx10
45'sx10
55'sx10

Preacher Curls
50x20
75x15
100x10
125x10

Skullcrushers
90x10
140x10
160x10
180x10

Ez-bar Spider Curls
50x10
60x10
70x10
80x10

1 Arm Cable Curls
30x10
40x10
50x10
60x10

1 Arm Preacher Curls
30x20
40x10
50x10
60x10

1 Arm Cable Tri Extension
30x10
40x10
50x5
60x3
20x15

1 hour workout today because the day was planned full. The single arm work felt great and torched my tri's. Need to start doing as many single extremity lifts as possible. Great for bringing out definition.

 

[spinyvegeta]

CHEST
Bench
135x6
185x6
225x6
275x6
315x5
365x2
405x1
315x5
225x12

DB Flys
50'sx10
60'sx10
70'sx10
75'sx10

Incline Chest Press
150x20
190x15
240x10
280x10
325x10

Cable Flys
100x20
120x15
140x10
160x10
180x10
200x10

Flat Chest Press
190x20
240x15
280x10
325x10
375x8
415x4

Pec Deck Flys
100x20
120x20
140x15
160x15
180x10
200x10
220x10
240x10

First workout since Saturday so i was pretty fresh. Workout was rushed though only having an hour so little rest inbetween sets. Lots of reps even with heavy weight. Been working 12 hr shifts so its been keeping me busy.
Gotta get that money!

 

[spinyvegeta]

BACK
BTN Lat Pulldown
100x20
145x15
190x10

Underhanded Lat Pulldown
160x10
190x10
220x10

Romanian Deadlifts
135x10
225x10
315x10
405x5
500x1
520x1

Bent Over Rows
135x10
225x10
315x5

1 Arm DB Rows
75x10x3

Meadow Rows
50x10
75x10
100x10

Wide Lat Pulldown
160x20
190x15
220x10

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

Lat Pulldown Machine
180x20
270x15
360x10
450x5

Rope Lat Pulldown
130x10
145x10
160x10

Doesn't seem like much got done but I was pumped and smoked after that workout. Felt really good to be moving that much weight as easy as it was going. Maybe 75 minutes total but it seems the layoff did me some good.

 

[spinyvegeta]

Bi's, Tri's, and Quads
Single Arm Preacher Curl
30x20
40x10
50x10
60x10

Tricep Pushdown
100x20
140x20
170x20
200x20

Preacher Curl
50x20
75x15
100x15
125x10
150x10

Rope Pulldown
100x15
120x10
140x10
160x10

Barbell Curl (in the squat rack)
95x15
115x10
135x10
155x10

Single Arm Rope OTH Tri Extension
30x20
40x20
50x15
60x10
70x10

Ez-bar Curl
50x20
70x20
90x15
110x10

Ez-bar OTH Tri Extension
50x20
70x20
90x20
110x20

Leg Press
440x20
710x20
980x20
1250x20

Great workout today. Only an hour and a half but felt like I could go forever. Even with all the time I'm putting in at work. I feel strong as shit without joint or tendon problems. Eating needs to be cleaned up and maybe my figure might be impressive. All in good time I suppose. Have to get moved 1st.

 

[spinyvegeta]

LEGS
Leg Press
385x20
655x20
925x20
1195x15
1465x10 *PR

Standing Calf Raise
395x10x2
395x15x4

Seated Leg Curl
120x15
135x15
150x15
255x10
240x10
225x10

Only 3 lifts in an hour but I crushed my legs. Never tried 30 plates, and hit it for 10 reps today! My legs were shaking like crazy when I moved to the calf raise. Today was crazy busy as we are starting to pack so the house can be shown this week.

 

[drealdeal]

LEGS
Leg Press
385x20
655x20
925x20
1195x15
1465x10 *PR

Standing Calf Raise
395x10x2
395x15x4

Seated Leg Curl
120x15
135x15
150x15
255x10
240x10
225x10

Only 3 lifts in an hour but I crushed my legs. Never tried 30 plates, and hit it for 10 reps today! My legs were shaking like crazy when I moved to the calf raise. Today was crazy busy as we are starting to pack so the house can be shown this week.

Holy shit Spiny

 

[spinyvegeta]

Delts & Traps
Shoulder Press
90x20
140x20
180x20
240x15

Ez-bar Front Raise
50x15
60x15
70x15

Cable Side Laterals
100x15x3

Rope Front Raise
100x10
100x15
100x20

Shrugs
280x20
370x15
460x10
550x10
640x10

Rope Facepulls
100x20x3

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

Standing DB Press
75'sx15
65'sx15
55'sx15

Side Raise Machine
100x20
200x10
150x15

Didn't have much time so I got in what I could. Not bad for right under an hour. Running pretty tired right now but it seems like that's how I go best. Too much sleep and I'm tired all day

 

[spinyvegeta]

It's a boy

 

[spinyvegeta]

CHEST
Bench
135x5
185x5
225x5
275x5
315x5
365x1
405x1
365x1
315x5x6

Pec Deck Flys
100x20
150x20
200x20
240x20

Incline Press
140x20
180x20
270x10
360x2
230x10

Cable Flys
100x10x2
100x15
100x20

Cable Crossovers
60x10
60x15
60x20x2

Chest Press
180x10x2
180x15
230x10

Tendons are still sore from heavy curls from Saturday but they warmed up rather quick. Changed my rep scheme today for some variety. And of course had a different speed each set. My son was kicking ass though. He got up 315 again and then did a bunch of 5 rep sets of 250.

 

[spinyvegeta]

LEGS
Hack Squat
190x10
280x10
370x10
460x10
550x10
640x5
730x5

Seated Calf Raise
125x20
175x20
225x20
275x10
75x40

Back Squat
90x10
180x10
270x10
315x10

Reverse Hack Squat
190x10
280x10
370x6

Leg Press
530x20
890x10
1160x10
1430x1

Heavy Quad day for sure. By the time I got to the last set of presses, my quads were tore up. Got 1 up and said thats it. Didnt do any compound work but plan on doing plenty Sunday. Lots of calf and hamstring work.