Spinyvegeta's Saiyan Log

[spinyvegeta]

 

[spinyvegeta]

Bi's & Tri's
Preacher Curl Machine
50x20x6

OH Tricep Extension Machine
50x20x3

Tricep Extension Machine
50x20x3

Incline DB Curls
25'sx10x3

OH DB Tricep Extension
30'sx20x3

Cable Curls
60x15x3

Rope Pulldown
60x20x3

Crucifix Cable Curls
100x10x3

Seated Dips
100x30x3

Rope Curls
50x15x3

Tricep Pushdowns
100x20x3

Hammer Curls
50'sx10
40'sx10
30'sx10
20'sx10
15'sx10

OH BB Tricep Extension
50x20x5

This morning was all about reps and getting a good pump. Weight staying at 262. Arms felt like they were going to explode and I wanted to keep going but time constraints make me responsible.

 

[spinyvegeta]

 

[spinyvegeta]

Hammies & Calves
G-Curl
90x15x3

Seated Calf Raise
160x20
180x20
200x20

Reverse Straight Leg Hack Squat
170x10
260x10
310x10

Leg Press
395x20
485x20
575x20

Seated Leg Curls
120x20
135x15
150x15

Standing Calf Raise
200x20
300x20
400x15

1 Leg Kickbacks
50x10x3

Leg Extensions
120x20
135x15
150x15

Lying Leg Curls
60x20
70x20
80x15

Good rep scheme today. Heavy on some lifts but mostly medium weight and high reps to squeeze and contract the muscles. Legs must be getting bigger because my boxers are getting tight in the legs. Measured my biceps last night completely cold at 19 inches. Slow and steady.

 

[spinyvegeta]

BACK
Rope Lat Pulldown
200x10x3

Straight arm Longbar Pulldown
100x10
120x10
140x10

Wide straight bar Lat Pulldown
200x15x3

Vbar Lat Pulldown
200x15x3

Cross Cable Face Pulls
100x10
120x10
140x10

Lat Flexor
180x10
230x10
270x10

HS BTN Pulldown
180x10
230x10
270x10

HS Low Row
270x20
360x10
450x10

HS High Row
270x10
320x10
360x10

Decent workout. Mind wasnt in it even though body was. Decided to mix things up a bit just for the hell of it. I'll have to attack outter lats hard on Sunday

 

[spinyvegeta]

 

[spinyvegeta]

Delts & Traps
Seated Military Press
105x10
145x10
195x10
235x10

DB Side Lateral Raises
30'sx10
25'sx10
20'sx10

DB Shrugs
100'sx10x3

BB Front Rows
55x10
75x10
95x10

Cable Crucifix Side Laterals high to low
100x10
120x10
140x10

HS Front Iso Military Press
180x10x3

Cross Cable Face Pulls
100x10
120x10
140x10

Seated Shoulder Press
200x10
150x15
100x20

Face Pulls
110x10
130x10
150x10

Reverse Incline DB Flys
20'sx10x3

Y Press
40'sx10
35'sx10
30'sx10

Only had 45 mins so thats all the work I could put in. Not enough trap work. Shoulders were lit up. Need to quit forgetting to make my lunch at night. Home life is a mess right now so nights are a blur.

 

[spinyvegeta]

QUADS
Leg Press
395x20x2
485x20x2
575x20x2

Calf Extension Leg Press
395x20x2
485x20x2
575x20x2

Hack Squat
260x20x2
350x10x2
440x10x2

Leg Extension
120x20x4
120x15
120x10

Woke up late so had to rush through it all in 45 mins. I was dying. Probably go back later and hit them some more. Really put some serious reps in.

 

[spinyvegeta]

QUADS
Hack Squat
260x20x2
350x10
440x10
530x6x2

Leg Press
395x20
485x20
575x20
665x20
755x20x2

Standing Calf Raise
200x20x6

Leg Extensions
120x20x6

Should've kept weight low and reps high but something kept pushing me to add plates. Felt pretty good being the second leg workout of the day. Should be feeling it Monday.

 

[spinyvegeta]

 

[bar_belle]

Delts & Traps
Seated Military Press
105x10
145x10
195x10
235x10

DB Side Lateral Raises
30'sx10
25'sx10
20'sx10

DB Shrugs
100'sx10x3

BB Front Rows
55x10
75x10
95x10

Cable Crucifix Side Laterals high to low
100x10
120x10
140x10

HS Front Iso Military Press
180x10x3

Cross Cable Face Pulls
100x10
120x10
140x10

Seated Shoulder Press
200x10
150x15
100x20

Face Pulls
110x10
130x10
150x10

Reverse Incline DB Flys
20'sx10x3

Y Press
40'sx10
35'sx10
30'sx10

Only had 45 mins so thats all the work I could put in. Not enough trap work. Shoulders were lit up. Need to quit forgetting to make my lunch at night. Home life is a mess right now so nights are a blur.

Subbed in between all the chic pix I see some work! Also an education on exercise shorthand. I was looking up your moves on youtube. Watching and learning. Glad to be here.

 

[spinyvegeta]

Subbed in between all the chic pix I see some work! Also an education on exercise shorthand. I was looking up your moves on youtube. Watching and learning. Glad to be here.

Not as glad as me that you're here

 

[spinyvegeta]

BACK
Lat Flexor
180x10
240x10
285x10
330x10

Reverse Pec Deck Flys
105x10
120x10
135x10
150x10

Longbar Lat pulldown
180x10
210x10
240x10
270x10

BTN Longbar Lat pulldown
150x10
180x10
210x10
240x10

Vbar Lat pulldown
150x10
180x10
210x10
240x10

Handle longbar Lat pulldown
150x10
180x10
210x10
240x10

Vbar Seated Row
180x10
210x10
240x10
270x10

Rope seated Row
150x10
165x10
180x10
195x10

Handled Longbar seated Row
150x10
180x10
210x10
240x10

Longbar seated Row
150x10
180x20
210x10
240x10

Cross cable Facepulls
100x10
140x10
160x10
180x10

Longbar straight arm pulldown
110x10
120x10
140x10
150x10

Facepulls
110x10
130x10
150x10
170x10

Bent Over Rows
100x10x4

Assisted Pullups
160lbsx10
200lbsx10
230lbsx10
BWx10

1 arm Row Machine
195x10x4

Reverse Pec Dec Flys
75x15x4

Felt like I could stay in there forever today. Tried a few new lifts successfully. So much more I could've done with more time.
But Sunday funday is worse day of the week.

 

[bar_belle]

^^^some day when I grow up big and strong I can be half the beast you are. 240 seated row Bwahaha.


Sent from outer space

 

[spinyvegeta]

CHEST
Bench
135x10
225x10
315x3
365x1
405x1
225x18

Seated Incline Cable Flys
100x15
140x10
180x10

Incline BB Press
140x10
180x10
230x5x2

DB Flys
50'sx10x3

Vertical Chest Press
180x20
225x15
240x15
285x10

Pec Deck Flys
120x20
150x15
180x15
210x10

HS Super Incline Press
199x10x3

HS Vertical Press
190x10x3

Pec Deck Flys
120x25x4

Vertical Chest Press
120x25x4

Tried some DB Pressing at the end but I was smoked. Stayed home because of not wanting to face anybody but couldn't stay away from the gym. At least I still have a want to crush iron

 

[spinyvegeta]

Bi's & Tri's
Preacher Curl Machine
50x20x6

Seated Dips
140x20x3

OH Try Extension Machine
50x20x3

Crucifix Cable Curls
100x15x3

Dips
BWx15x3

Cable Curls
100x10
110x10
120x10

Rope Pulldowns
100x10
110x10
120x10

Rope Curls
100x10
110x10
120x10

Tricep Pushdowns
100x20
150x20
200x10

Lying Incline DB curls
25'sx10x3

OH DB Tricep Extensions
35'sx20x3

Hammer Curls
50'sx10
40'sx10
30'sx10

OH BB Tricep Extension
50x20x3

Had to rush to get everything done in 45 mins. Haven't been getting my stuff ready the night before. Gym is the only place where I can shut my mind off.

 

[bar_belle]

Bi's & Tri's
Preacher Curl Machine
50x20x6

Seated Dips
140x20x3

OH Try Extension Machine
50x20x3

Crucifix Cable Curls
100x15x3

Dips
BWx15x3

Cable Curls
100x10
110x10
120x10

Rope Pulldowns
100x10
110x10
120x10

Rope Curls
100x10
110x10
120x10

Tricep Pushdowns
100x20
150x20
200x10

Lying Incline DB curls
25'sx10x3

OH DB Tricep Extensions
35'sx20x3

Hammer Curls
50'sx10
40'sx10
30'sx10

OH BB Tricep Extension
50x20x3

Had to rush to get everything done in 45 mins. Haven't been getting my stuff ready the night before. Gym is the only place where I can shut my mind off.

Nice work today!

Yes, the gym is the sanctuary.


Sent from outer space

 

[spinyvegeta]

 

[spinyvegeta]

BACK
Rope Lat pulldown
200x10x3

Longbar straight arm pulldown
110x15
120x15
130x15

Long handle bar lat pulldown
200x15x3

Wide bar lat pulldown
200x15x3

Vbar Seated Row
200x10x3

Vbar Lat pulldown
200x15x3

Facepulls
100x10
120x10
140x10

Crucifix cross facepulls
100x10
120x10
140x10

HS High Row
270x10
320x10
360x10

HS Lat Flexor
180x10
230x10
270x10

HS Low Row
270x10
360x10
450x10

HS BTN Pulldown
180x10
230x10
270x10

Lying Reverse Incline DB Rows
70'sx10x3

1 arm DB Row
70x10
75x10
80x10

Wanted to get in ah hour early to hit hammies but I knew I wouldn't make it. Been waking up in a stupor will no desire to stay awake. Let alone go to work.

 

[bar_belle]

Right there w ya, bro. Just want a nap. ONWARD!


Sent from outer space

 

[spinyvegeta]

Right there w ya, bro. Just want a nap. ONWARD!


Sent from outer space

Nap forever more like

 

[skinnyguy180]

Lifts are big as shit like usual. How's the weight and the bulk goin.?

 

[spinyvegeta]

Lifts are big as shit like usual. How's the weight and the bulk goin.?

Lifts were weak at this gym because the cable only goes to 200. Weight actually dropped a bit to 257 but im more dense

 

[skinnyguy180]

one day Ill be a real man and complain about 200 lb limit on cable pulls

 

[spinyvegeta]

My other gym cables only go to 300 so I focus on the squeeze

 

[spinyvegeta]

 

[spinyvegeta]

DELTS & Traps
Seated Military Press
105x10
145x10
195x10
235x10

DB Lateral Raises
30'sx10
25'sx10
20'sx10

BB Front Rows
145x10
165x10
195x10

HS Iso Front Military Press
270x10x3

Cable Crucifix Laterals High to low
100x10
120x10
140x10

Cross cable face pulls
100x10
120x10
140x10

Shoulder Press
100x20x6

Face Pulls
110x10
130x10
150x10

BB Shrugs
285x10x3

Reverse Lying Incline Flys
25'sx10x3

DB Front Rows
70'sx10x3

DB Shrugs
100'sx10x3

Couldve stayed in there for hours. Only real place to feel comfortable. Just want to get huge and avoid injury. Training seems to be in line with that but always looking for a possible change.

 

[bar_belle]

^^^nice work today. Pushin a lot of weight. Your training matches your stated goals. Fantastic!


Sent from outer space

 

[spinyvegeta]

Thx belle. Now to get your definition

 

[spinyvegeta]