Spinyvegeta's Saiyan Log

[spinyvegeta]

LEGS
Squats
135x10
225x10
315x10
405x5
455x1
225x20

Seated Shrugs
300x10x6

Leg Press
565x15x3
745x15x3

Standing Calf Raise
215x20x3
395x20x3

Leg Extensions
120x20x3
150x20x3

Seated Leg Curls
120x20x3
150x15x3

1 leg cable kickbacks
50x10
60x10
70x10
80x10
90x10
100x10

Horizontal Leg Press
175x10
195x10
215x10
235x10
255x10
275x10

Calf Extension on leg press
175x20
195x20
215x20
235x20
255x20
275x20

Lying Leg Curls
60x20x3
90x15x3

Had to make up for missing legs wednesday so I pounded them pretty good. Some heavy weights but lots of reps. Felt good with no time limit.

 

[bar_belle]

Yeah, baby, yeah! LegLovin'.


Sent from outer space

 

[spinyvegeta]

Yeah, baby, yeah! LegLovin'.


Sent from outer space

Talking dirty again

 

[spinyvegeta]

BACK
Lat Flexor
180x10
225x10
270x10
330x10

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

Vbar Seated Row
210x10
240x10
270x10
300x10

Rope Seated Row
150x10
165x10
180x10
195x10

Handled Longbar Seated Row
180x10
210x10
240x10
270x10

Longbar Seated Row
180x10
210x10
240x10
270x10

Vbar Lat pulldown
180x10
210x10
240x10
270x10

Longbar Lat pulldown
180x10
210x10
240x10
270x10

Handled Longbar Lat pulldown
180x10
210x10
240x10
270x10

BTN Lat pulldown
150x10
180x10
210x10
240x10

Cross cable facepulls
100x10
120x10
140x10
160x10

Rope facepulls
100x10
120x10
140x10
160x10

Double handled facepulls
100x10
120x10
140x10
160x10

Longbar straight arm pulldowns
110x10
120x10
130x10
140x10

1 arm row machine
210x10x4

Reverse Pec Deck Flys
90x20x2
75x20x2

Lots of frustration to get out so the weights took the abuse. Back did as well but thats the idea. Whatever I can do to put some size on.

 

[bar_belle]

That's the longest workout I've seen. Need a roll of toilet paper to write it all down. SPINY BEAST!


Sent from outer space

 

[spinyvegeta]

I don't use a pad or journal. Just from memory

 

[spinyvegeta]

 

[spinyvegeta]

BACK
Deadlift
135x10
225x8
315x5
405x2
495x1

HS High Row
180x10x3

BB BTN Press
95x10
135x10
185x10

Lat Flexor
180x10x3

HS Low Row
270x10x3

HS BTN Pulldown
180x10x3

HS Iso Lat Pulldown
180x10x3

Went light weight just to feel the squeeze and I was pretty smoked from the morning. Been a while since I deadlifted. Felt good.

 

[spinyvegeta]

CHEST
Bench
135x10
225x10
315x3
365x1
410x1 PR
225x15
225x10

Lying Cable Flys
100x10
120x10
140x10

HS Wide Chest
360x10
450x8
360x10
270x15

HS Incline Press
180x15
270x10x2
230x10

Pec Deck Flys
100x20
150x15
200x10
100x30

Vertical Chest Press
100x20
150x15
200x10
100x30

Incline DB Flys
50'sx10x3
40'sx10x3
30'sx10x3

Incline DB Press
50'sx10x3
40'sx10x3
30'sx10x3

Incline BB Press
145x10
165x8
195x8
105x15

Got past 405. Stalled for just a second but got it up. Didn't want to leave, just keep crushing my chest but grill has to be lit and meal prep has to be done.

 

[spinyvegeta]

 

[spinyvegeta]

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

OH Tri Extension Machine
50x20x3

Seated Dip
140x20x3

Crucifix Cable Curls
100x20
120x15
140x10

Dips
BWx20x3

Cable Curls
100x10
110x10
120x10

Rope Pulldown
100x10
110x10
120x10

Rope Curls
60x15
70x15
80x15

Tricep Pushdowns
200x15
150x20
100x25

Hammer Curls
50'sx10
45'sx10
40'sx10

OH DB Tri Extension
35'sx20x3

DB Curls
50x20
50x15x2

OH BB Tri Extension
50x20x3

Arms were pumped like crazy this morning and im not even using a pump agent. Triceps were a little tired from the extended chest workout yesterday. Just a bit sore but wont have to use them for a day or 2.

 

[spinyvegeta]

 

[skinnyguy180]

hey Spiney I just got caught up on the z sponsorship thread.. Congrats man!!!

 

[spinyvegeta]

Hammies & Calves
G-Curl
90x15x3

Seated Calf Raise
140x20x3

Leg Press
395x20
485x20
575x20
665x20
575x20
485x20

Cable 1 leg kickbacks
70x10x3

Standing single Leg Curls
50x10x3

Standing Calf Raise
200x20
300x20
400x15

Seated Leg Curls
120x20x3

Leg Extensions
120x20x3

Lying Leg Curls
60x15x3

Got in and out in an hour. It was hard with all the older people on the leg machines pushing 20 lbs but being there for 10 mins. Really liking the single leg kickbacks.

 

[spinyvegeta]

 

[spinyvegeta]

BACK
Cable Row
200x10x3

HS High Row
180x10
270x10
360x10

Cable Lat Hammer Pulldown
200x15x3

HS Iso Pulldown
180x10x3

1 Arm Tbar Row
115x10x3

Vbar Lat Pulldown
200x15x3

HS Lat Flexor
190x10
240x10
280x10

HS Low Row
270x10
360x10
450x10

HS BTN Iso Pulldown
190x10
240x10
280x10

Short bar Lat Pulldown
200x10x3

Shot bar Lot Pulldown underhanded
200x15x3

Good workout this morning. Really felt it in the middle of my back. 1 arm tbar rows are the shizz. Kicked my ass.

 

[skinnyguy180]

HS Low Row
270x10
360x10
450x10

I was wondering if that 5th plate would fit on there with out falling off....

 

[spinyvegeta]

I was wondering if that 5th plate would fit on there with out falling off....

I had to swap out some fat plates to get it

 

[spinyvegeta]

DELTS & TRAPS
HS Iso Front Military Press
180x10
230x10
270x10

Cable Side Laterals high to low
100x15
120x15
140x10

Seated Military Press
105x10
145x10
195x10
235x6

Handled Facepulls
120x10x3

Front BB Row
145x10x3

Rope Facepulls
120x10
140x10
150x10

BB Shrugs
235x10x3

Cross Cable Facepulls
120x10
140x10
160x10

Shoulder Press
100x20x3

Cable 1 arm Side Raises
30x10x3

DB Presses
50'sx10x3

DB Shrugs
100'sx10x3

BB Front Raise
50x10x3

Incline Reverse Flys
20'sx10x3

Y Presses
50'sx10
40'sx10
30'sx10

Had the day off today so I didn't go into the gym early. Felt a little tired through the workout, especially not starting until 8PM. Weight staying solid at 256. Training is going great and looking tighter each week.

 

[spinyvegeta]

Quads & Calves
Squats
135x10
225x10
315x10
405x5
315x10
225x25

Leg Press
565x20x6

Standing Calf Raise
215x20x6

Leg Extension
120x15x2
105x15x2
90x15x2

Smoked after that session.

 

[theCaptn']

That's a rediculous amount of volume!

 

[spinyvegeta]

BACK
Lat Flexor
180x10
255x10
330x10

Pec deck reverse Flys
120x10
135x10
150x10

Vbar Seated Row
180x10
240x10
300x10

Longbar Seated Row
180x10
210x10
240x10

Longbar handled Seated Row
210x10
240x10
270x10

Rope Seated Row
135x10x3

Vbar Lat pulldown
180x10
195x10
210x10

Longbar lat pulldown
180x10
225x10
270x10

Longbar handled pulldown
180x10
210x10
240x10

BTN Lat pulldown
180x10
195x10
210x10

Longbar underhanded Lat pulldown
180x10
195x10
210x10

Longbar straight arm pulldown
120x10
140x10
150x10

1 arm cable row
100x10
150x10
200x10

Rope Facepull
120x10
140x10
150x10

HS Iso Row
270x10

HS Low Row
270x10

HS Ab Crunch Machine
60x20x3

Great workout this morning. Couldve went forever but its prep day.

 

[spinyvegeta]

245 this morning

 

[ROID]

Looking good brother. Hard work pays off.

What is the average time for your gym sessions ?



Sent from The Mothership

 

[bar_belle]

245 this morning

Wow! Fantastic work. MassiVegeta.


Sent from outer space

 

[theCaptn']

245 this morning

SuperBiggdom has arrived

 

[raysd21]

Yer a monster.

How tall are you?

Can you still wipe your own ass?

 

[TripleOvertime]

Leg have blown up since last time I checked. Same with upper back and rear delts. Overall growth everywhere.

 

[Bucks10]

Can you still wipe your own ass?

I guessing no when pumped . I'm at 237 and Spiny is leaner than I am with bigger shoulders . I can't really get to my ass when pumped up.

Can't imagine being a lean 300 LBS !

 

[spinyvegeta]

Average workout time is a hr.
I'm 6 foot 1 and yes can wipe my own ass.
Lol