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Spinyvegeta's Saiyan Log

CHEST
Bench
135x10
225x10
315x3
365x1
315x3
225x10x2

HS Wide Chest
360x10x3

HS Incline Press
200x10x3

Pec Deck Flys
100x20x10

Vertical Chest Press
200x15x3
100x30

Incline BB Press
145x10
125x10
105x10

DB Incline Flys
30'sx10x4

DB Incline Press
30'sx10x4

Mustve been a really good workout because I was pretty smoked towards the end. Felt nice and strong today. Good weekend for the most part.
 
Bi's & Tri's
Preacher Curl Machine
50x25x3
100x10x3

OH Tri Extension Machine
70x10
80x10
90x10

Seated Dips
200x10x3

Cable Curls
100x15
110x10
120x10

Rope Pulldown
100x10
110x10
120x10

Rope Curls
100x10
110x10
120x10

Tricep Pushdown
200x15
150x20
100x30

Hammer DB Curls
50x10
45x10
40x10

OH DB Tri Extensions
35'sx20x3

BB Curls
75x20
65x20
55x20

OH BB Tri Extension
70x20x2
70x30

Got in there super late so I was rushing around to get most of a decent workout in. Popped a falling while I was flossing so that killed my time. Great, another expense.
 
LEGS
Hack Squats
260x10
350x10
440x10
530x10

G-Curl
100x15x3

Seated Calf Raise
140x20x3

Leg Press
395x20
485x20
575x20
665x20

Calf Extension
395x20
485x20
575x20
665x20

1 leg Cable Kickbacks
60x10
80x10
100x10

Seated Leg Curls
120x20x3

Standing Calf Extension
400x15
300x20
200x25

Leg Extensions
120x20x3

1 leg standing curls
50x10x3

Thought I got in with plenty of time but I mustve fucked off or something. Nice Rounded workout though. Legs were a little sore from sunday, lol. Sunday they will pay!
 
lol I was gonna ask how long you're normally in the gym when you say "short" workout
 
Short is 40-45 mins
 
Shoulders & Traps
DB Side Raises
30'sx10
25'sx10
20'sx10

Seated Military Press
105x15
145x10
195x10
235x8

Crucifix Cable Side Laterals
100x15
120x10
140x10

BB Front Rows
145x10x3

HS Front Iso Military Press
270x10
230x10
180x10

BB Shrugs
285x10x3

Shoulder Press
100x20x3

Rope Facepulls
110x10
130x10
150x10

Cable Front Rows
200x10x3

Cable Facepull Bar
130x10
150x10
170x10

DB Y Presses
50'sx10
45'sx10
40'sx10
35'sx10
30'sx10

DB Shrugs
100'sx10x3

Butterfly Flys
25'sx10x3

Incline Reverse Flys
20'sx10x3

Front FB Raises
25'sx10x3

Got in there in good time and crushed shoulders. So why do I want to go right back and do more and more?

Hungry for them gains!!!!
 
BACK
Longbar Lat Pulldown
200x20x3

Longbar Seated Row
200x20x3

Vbar Lat Pulldown
200x20x3

Vbar Seated Row
200x20x3

Longbar Handled Lat Pulldown
200x20x3

Longbar Handled Seated Row
200x20x3

Underhanded Lat Pulldown
200x20x3

Underhanded Seated Row
200x20x3

1 Arm Cable Row
200x10
150x15
100x20

Crucifix Cross Cable Facepull
120x10
160x10
200x10

BTN BB Press
105x20x3
105x15x3

Reverse Incline DB Rows
50'sx10x6

Killer workout this morning and wouldve been longer but I couldn't find my damn keys for 10 mins. Plus im working today. Upper back seems to be putting on size but weight is staying at an even 252. I'm apparently not eating enough and drinking too many beers.
 
LEGS
Horizontal Leg Press
135x20
175x20
215x10
255x10

Calf Extension
135x20
175x20
215x20
255x20

Leg Press
565x10
655x10
745x10
835x10
925x10
1015x10

Standing Calf Raise
400x15
300x20
200x20x4

Leg Curls
150x15x3

Leg Extesion
150x15x3

Lying Leg Curl
90x15x3

Incline Leg Extension
180x15x3

Needed to get in and out but still got a good workout in. Legs are looking better to me. Especially being my weakest area.
 
CHEST
Bench
135x10
225x10
315x3x3
225x11x2

HS Iso Wide Chest
360x10x3

HS Incline Press
180x10x3

Pec Deck Flys
100x20x10

Vertical Chest Press
200x12x3

Incline BB Bench
105x10
125x10
145x10

Flat DB Press
30'sx15x4

Flat DB Flys
30'sx10x4

Great workout this morning. Great weekend altogether. Had a date with the wife on Saturday night. Things are looking up or it could just be the increased dosage of my prozac. Lol
 
Bi's & Tri's
Preacher Curl Machine
50x20
75x15
100x10x2
75x15
50x20

OH Tri Extension Machine
80x10
90x10
100x10

Seated Dips
200x10x3

Cable Curls
100x10
110x10
120x10

Rope Pulldowns
100x10
110x10
120x10

Rope Curls
120x10
110x10
100x10

Tricep Pushdown
200x10
150x20
100x30

Crucifix Cable Curls
100x20x3

Dips
BWx15x3

BB Curls
75x20
65x20
55x20

OH DB Tricep Extension
35'sx20x3

Hammer DB Curls
50'sx10
45'sx10
40'sx10
35'sx10
30'sx10
25'sx10

OH BB Tri Extension
50x20x6

Felt like I could lift the gym and keep going. Didn't want to leave but bills need to be paid. Might need to throw in some more tricep work in during the week. Not as big as I want them. But will any body part. Lol
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
BACK
HS Lat Flexor
270x10x3

HS High Row
180x15
270x10
360x10

HS BTN Pulldown
270x10x3

HS Iso Lat Pulldown
180x10x3

HS Low Row
270x10
360x10
450x10

Straight arm longbar pulldown
100x10
120x10
140x10

Facepull Bar
130x10
150x10
170x10

Underhanded Bent over Row
135x10
185x10
225x10

1 Arm DB Row
100x10x3

Reverse Incline DB Rows
50'sx10x3

Nice little workout this morning. Got in a little late but put some good weight up. Hopefully the wife comes home soon so then I have no excuse to drink. I should be cut as fuck but I have this bloat. Weight is sticking at 252.
 
LEGS
Leg Press
575x20x3

Calf Extension
575x20x3

G-Curl
105x15x3

Hack Squat
260x10
350x10
440x10
530x10

Seated Calf Raise
180x20x3

Standing 1 leg curl
50x10x3

Standing Calf Raise
400x20
300x20
200x20

Lying Leg Curl
90x15x3

Leg Extension
120x20x3

Seated Leg Curl
120x10x3

Nice leg session. Medium weight with lots of reps. Woke up thinking it was Friday, no such luck. This week is taking forever.
 
Shoulders & Traps
Seated Military Press
105x20
145x10
195x10
215x10

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

BB Front Row
145x10x3

Crucifix Side Laterals
100x10
120x10
140x10

HS Iso Front Military Press
270x10
230x10
180x10

BB Shrugs
285x10x3

Cross crucifix Facepulls
100x10
120x10
140x10

Shoulder Press
100x20x3

Rope Facepulls
100x10
110x10
120x10

Cable Front Row
200x10x3

Y DB Presses
50'sx10
40'sx10
30'sx10

Incline Reverse DB Flys
20'sx10x3

DB Front Rows
80'SX10
70'sx10
60'sx10

DB Shrugs
100'sx10x3

BB Front Rows
50x10x3

Killed it this morning. No pr's or max reps but everything felt good and strong. I really enjoy those workouts.
 
BACK
Longbar Lat Pulldown
200x20x3

Vbar Lat Pulldown
200x20x3

Long Handle Lat Pulldown
200x20x3

Underhanded Lat Pulldown
200x20x3

Longbar Seated Row
200x20x3

Vbar Seated Row
200x20x3

Long Handle Seated Row
200x20x3

Short Bar Seated Row
200x20x3

Facepull
150x10x3

BTN BB Press
105x20
125x15
145x10

Butterfly DB Raises
20'sx10x3

DB Bent over Rows
50'sx10
60'sx10
70'sx10

Decent little workout considering I only had 45 mins. Mama stayed for a bit last night so I was a little tired. Upper back is feeling worked though.
 
LEGS
Horizontal Leg Press
135x20
175x20
215x10
255x10

Calf Extension
135x20
175x20
215x20
255x20

Leg Press
565x20
655x10
745x10
835x10
925x10
1015x10

Standing Calf Raise
400x20
300x20
200x20x4

Box Squats
180x10x3

Cable Single Leg Kickback
60x10
80x10
100x10

Leg Extension
150x15x3

Leg Curl
150x15x3

Incline Leg Extension
180x15x3

Laying Leg Curl
90x10x3

Legs looking and feeling good after that workout. Didn't crush them but what I've been reading, you're not supposed to. Everyone has their own opinion but working them twice a week is doing alright for me.
 
CHEST
Bench
135x10
225x10
315x3x2
315x4
225x10x2

HS Iso Wide Chest
360x10x3

HS Incline Press
180x10x3

Pec Deck Flys
150x15x10

Vertical Chest Press
200x15x3

Incline BB Press
105x10
125x10
145x10

DB Flys
30'sx10x4

DB Press
30'sx15x4

Great workout this morning. Felt really strong and pumped as hell. Damn heater went out yesterday right as a cold front had pushed in Friday. Thats 500 bucks today. Only got down to mid 60's in the house. I'm grateful for that especially at 32 outside.
 
Bi's & Tri's
Preacher Curl Machine
50x20
75x15
100x10x2
75x15
50x20

OH Tri Extension Machine
80x10
90x10
100x10

Seated Dips
220x10x3

Crucifix Curls
100x20
120x20
140x15

Dips
BWx20x3

Cable Curls
100x10
110x10
120x10

Rope Pulldowns
100x10
110x10
120x10

Rope Curls
120x10x3

Tri pushdown
200x10
150x20
100x30

BB Curls
95x20
75x20
65x20

OH DB Tricep Extensions
35'sx20x3

Hammer DB Curls
50'sx10
45'sx10
40'sx10
35'sx10
30'sx10
25'sx10

OH BB Tri Extension
50x20x6

Arms felt like they were ready to pop. Wish I was still there burning out every bit of energy I had. Strength was up today, so was motivation to push it.
 
Awesome spiny,! Kill it!
 
BACK
HS Lat Flexor
270x10x3

HS Low Row
270x10
360x10
450x10

HS BTN Iso Pulldown
270x10x3

HS High Row
180x20
270x10
360x10

HS Iso Pulldown
200x10x3

T-bar Row
115x10
160x10
205x10
250x10
295x10

Underhanded Bent Over Rows
135x10
185x10
225x10

BTN BB Press
105x20
125x15
145x10x2
125x15
105x20

Reverse Incline DB Rows
50'sx10x3

All I had time for but back feels good. Could've went plenty heavier on some lifts but still was a great workout for me. Plus, Shoulders are coming up Friday. I may not be pushing boundaries with weight but I like the way my body looks over 250 lbs. And I haven't injured myself in a while, knock on wood.
 
LEGS
Leg Press
575x20x3

Calf Extension
575x20x3

G-curl
105x15x3

Hack Squat
260x10
350x10
440x10
530x10

Seated Calf Raise
140x20x3

Single Leg Cable Kickbacks
60x10
80x10
100x10

Standing Calf Raise
400x20
300x20
200x20

Seated Leg Curl
150x15x3

Leg Extension
150x15x3

Laying Leg Curl
90x10x3

All I had time for this morning. Legs are tired but I can tell they wont be sore. Sunday is the day for that. Everything else is going ok. Started some hexerelin 3x100mcgs a day this week. We shall see how that goes.
 
SHOULDERS & TRAPS
Seated Military Press
105x10
145x10
195x10
215x10

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

HS Iso Front Military Press
270x10
230x10
180x10

BB Front Row
145x10x3

Longbar Straight Arm pulldown
100x10
120x10
140x10

BB Shrugs
305x10x3

Shoulder Press
100x20x3

Cable Front Row
200x10x3

Facepulls
150x10x3

DB Shrugs
100'sx10x3

DB Y Presses
50'sx10
40'sx10
30'sx10

DB Front Raises
25'sx10x3

DB Front Rows
80'sx10
75'sx10
70'sx10

Incline Reverse DB Flys
20'sx10x3

DB Presses
50'sx15x3

Felt a little tired as I was warming up but was crushing it by the end. Shoulders were pumped like crazy. Need to stop the Amber Bach dinners and eat real food. Maybe gain some quality mass.
 
BACK
Longbar lot pulldown
200x20x3

Longbar Seated Row
200x20x3

Vbar Lat Pulldown
200x20x3

Vbar Seated Row
200x20x3

Long Handle Lat Pulldown
200x20x3

Long Handle Seated Row
200x20x3

Underhanded Lat Pulldown
200x20x3

Shortbar Seated Row
200x20x3

Facepull Bar
150x15x3

BTN BB Press
105x20x3

Cross Crucifix Facepulls
100x10x3

Late night so got in late to the gym. Still put in a little work In 45 mins. I love the money but working saturday shortens my 2nd back day. Oh well. Legs will pay for it tomorrow.
 
LEGS
Horizontal Leg Press
135x20
175x20
215x10
255x10

Calf Extension
135x20
175x20
215x20
255x20

Leg Press
565x20
655x10
745x10
835x10
925x10
1015x10

Standing Calf Raise
400x20
300x20
200x20x2
300x20
400x20

Single Leg Cable Kickbacks
80x10
90x10
100x10

Box Squat
200x10x3

Leg Curl
225x10x3

Leg Extension
225x10x3

Laying Leg Curl
90x10x3

Incline Leg Extension
180x15x3

Felt pretty good this morning. Legs were tired but could've done plenty more. But, people to see, places to go, and things to do.
 
Bi's & Tri's
Preacher Curl Machine
50x20
75x15
100x10x2
75x15
50x20

OH Tri Extension Machine
80x10
90x10
100x10

Seated Dips
200x10

Crucifix Cable Curls
100x20
120x20
140x20

Dips
BWx20x3

Cable Curls
100x10
110x10
120x10

Rope Pulldown
100x10
110x10
120x10

Rope Curls
150x10x3

Tri Pushdown
200x10
150x20
100x30

BB Curls
95x10x3

OH DB Tri Extension
35'sx20x3

Hammer DB Curls
50'sx10
45'sx10
40'sx10
35'sx10
30'sx10
25'sx10

OH BB Tri Extension
50x20x6

Could've kept going but ran out of time. Dealing with a lot of bad shit going on so not much to say. Grateful for the gym.
 
BACK
HS Lat Flexor
270x10x3

HS Low Row
270x10
360x10
450x10

HS BTN Pulldown
270x10x3

BB BTN Press
105x20
175x10
195x10

HS High Row
180x20
270x10
360x10

HS Iso Lat Pulldown
200x10x3

BB Bent Over Row
135x10
185x10
225x10

Butterfly Flys
20'sx10
25'sx10
30'sx10

1 Arm Row
100x10x3

Reverse Incline DB Rows
50'sx10x3

Only had 40 mins so not much got done. DB rows back to back at the end kicked my ass. As far as everything else is concerned, pretty fucked up.
 
LEGS
Hack Squat
260x10
350x10
440x10
530x10

G-Curl
105x10x3

Seated Calf Press
140x20x3

Leg Press
575x20x3

Calf Extension
575x20x3

Cable Kickbacks
80x10x3

Standing Calf Raise
400x20
300x20
200x20

Seated Leg Curls
225x10x3

Leg Extensions
225x10x3

Laying Leg Curls
90x10x3

Decent workout. Lower back was giving me discomfort but that's it. Not much else to say.
 
Shoulders & Traps
Seated Military Press
105x10
145x10
195x10
215x10

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

Crucifix Cable Side Laterals
100x10
120x10
140x10

BB Front Row
145x10x3

HS Front Military Press
270x10
230x10
180x10

Straight arm Pulldown
120x10
140x10
160x10

Shoulder Press
100x20x3

BB Shrugs
305x10x3

Facepulls
150x10x3

Cable Front Row
200x10x3

DB Shrugs
100'sx10x3

DB Front Raises
25'sx10x3

Y DB Presses
50'sx10
45'sx10
40'sx10

DB Front Rows
80'sx10
75'sx10
70'sx10

Got in fucking late so I only had 40 mins to rush through. Had plenty left in the tank. Oh well, still had a nice shoulder pump. Too bad I have to work tomorrow.
 
LEGS
Leg Press
565x20
655x10
745x10
835x10
925x10
1015x10
1105x10
1195x7
565x20x3

Calf Extension
565x20x3

Standing Calf Raise
400x20
300x20
200x20x3

Box Squat
180x10
200x10
230x10

Cable Kickbacks
80x10
90x10
100x10

Leg Extension
225x10x3

Leg Curls
225x10x3

Took a rest day on Saturday so I went a little heavier today. Lots of people in the gym so didnt move around too much. Heaviest pressing I've done in a while. Legs were pumped and things are looking better on the home front.
 
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