spinyvegeta
Musclechemistry member
Theses are pics of my 8 week transformation. Almost got 30lbs
Spiny's Cycle Log
- Thread starter spinyvegeta
- Start date
freight train
New member
Very nice spiny looking amazing bro!!!!!!!!
spinyvegeta
Musclechemistry member
CHEST
HS Incline Press
90x30
180x17
270x10
Bench
135x10
225x10
315x4
365x1
335x2
315x3
225x5
225x4
135x20
Pec Deck Flys
130x20
170x20
200x20
HS Wide Chest
180x20
270x15
360x10
450x5
Incline DB Press
50'sx20
60'sx15
70'sx10
Incline DB Fly
50'sx10
60'sx10
70'sx8
Flat DB Press
80'sx10
100'sx3
60'sx20
Flat DB Fly
50'sx20
60'sx10
70'sx8
Felt great to start pushing weight again. Yesterday I had Mcd's for breakfast, Chinese for lunch, and Papa John's for dinner. Now its time to get serious. Changing up my diet to keep leaning out but hopefully add muscle at the same time. I didn't keep my diet clean for that transformation so Im kicking myself, thinking what if I had kept it super clean. Time for a brand new Spiny.
HS Incline Press
90x30
180x17
270x10
Bench
135x10
225x10
315x4
365x1
335x2
315x3
225x5
225x4
135x20
Pec Deck Flys
130x20
170x20
200x20
HS Wide Chest
180x20
270x15
360x10
450x5
Incline DB Press
50'sx20
60'sx15
70'sx10
Incline DB Fly
50'sx10
60'sx10
70'sx8
Flat DB Press
80'sx10
100'sx3
60'sx20
Flat DB Fly
50'sx20
60'sx10
70'sx8
Felt great to start pushing weight again. Yesterday I had Mcd's for breakfast, Chinese for lunch, and Papa John's for dinner. Now its time to get serious. Changing up my diet to keep leaning out but hopefully add muscle at the same time. I didn't keep my diet clean for that transformation so Im kicking myself, thinking what if I had kept it super clean. Time for a brand new Spiny.
spinyvegeta
Musclechemistry member
BACK
Wide Lat Pulldown
200x20x3
HS Lat Flexor
180x20
230x10
270x10
HS BTN Pull-down
180x20
230x10
270x10
V-Handle Pulldown
200x20x3
HS Low Row
270x20
360x10
450x10
Underhanded Lat Pulldown
200x20x3
Deadlift
225x10
315x10
405x5
455x1
HS High Row
180x20
270x10
360x10
Wide Bent Handle Pulldown
200x20x3
Leg Lifts
20x4
Wide Handle Pulldown
200x20x3
Bent Over Rows
135x10
225x10
275x5x2
Good workout this morning. At least for eating at a deficit. Weight back up to 245 but should just be water and carb bloat from Sunday. I want to stay under 250 and continue leaning out. Ended up having 2 pieces of cold pizza for dinner last night, which is a no-no. Couldn't resist. Legs tomorrow.
Wide Lat Pulldown
200x20x3
HS Lat Flexor
180x20
230x10
270x10
HS BTN Pull-down
180x20
230x10
270x10
V-Handle Pulldown
200x20x3
HS Low Row
270x20
360x10
450x10
Underhanded Lat Pulldown
200x20x3
Deadlift
225x10
315x10
405x5
455x1
HS High Row
180x20
270x10
360x10
Wide Bent Handle Pulldown
200x20x3
Leg Lifts
20x4
Wide Handle Pulldown
200x20x3
Bent Over Rows
135x10
225x10
275x5x2
Good workout this morning. At least for eating at a deficit. Weight back up to 245 but should just be water and carb bloat from Sunday. I want to stay under 250 and continue leaning out. Ended up having 2 pieces of cold pizza for dinner last night, which is a no-no. Couldn't resist. Legs tomorrow.
spinyvegeta
Musclechemistry member
LEGS
Squats
135x20
225x15
315x10
405x3(puss)
315x10
225x15
135x25
Seated Calf Raise
90x20
180x20
200x20
Standing Calf Raise
200x20
300x20
400x20
Leg Curls
180x10
210x10
240x10
Leg Press
575x10
665x10
755x10
845x10
Calf Extension
575x20
665x20
755x20
Goblet Squat
100x10x3
Felt so good to push some decent weight on legs, its been a while since I pushed. I felt like a wimp only hitting 3 reps at 405 but strength is coming back. Down 3 lbs since Monday, keep it clean. Legs should be nice and sore Friday.
Squats
135x20
225x15
315x10
405x3(puss)
315x10
225x15
135x25
Seated Calf Raise
90x20
180x20
200x20
Standing Calf Raise
200x20
300x20
400x20
Leg Curls
180x10
210x10
240x10
Leg Press
575x10
665x10
755x10
845x10
Calf Extension
575x20
665x20
755x20
Goblet Squat
100x10x3
Felt so good to push some decent weight on legs, its been a while since I pushed. I felt like a wimp only hitting 3 reps at 405 but strength is coming back. Down 3 lbs since Monday, keep it clean. Legs should be nice and sore Friday.
spinyvegeta
Musclechemistry member
Bi's & Tri's
Preacher Curl
50x20
75x15
100x10
OH Tri Extension Machine
80x10
90x10
100x10
DB Curls
25'sx20
35'sx15
50'sx10
OH BB Tri Extension
50x20
80x20
110x20
Ez bar Curls
50x20
70x20
90x15
Skullcrushers
145x10
165x10
185x10
V bar Curls
100x15
110x15
120x15
Rope Pulldown
100x15
110x15
120x15
Rope Curls
100x15
110x15
120x15
OH Rope Tri Extension
100x15
110x15
120x15
Cable Curls
100x15
110x15
120x15
V bar Pushdowns
100x20
150x15
200x10
Cable Hammer Curls
100x15
110x15
120x15
Tricep Pushdown
100x20
150x15
200x10
DB Hammer Curls
30'sx20
40'sx15
50'sx10
DB OH Tri Extension
30'sx20
40'sx15
50'sx10
15 min Stationary Bike
Great workout today. Muscle memory is a helluva drug!
Preacher Curl
50x20
75x15
100x10
OH Tri Extension Machine
80x10
90x10
100x10
DB Curls
25'sx20
35'sx15
50'sx10
OH BB Tri Extension
50x20
80x20
110x20
Ez bar Curls
50x20
70x20
90x15
Skullcrushers
145x10
165x10
185x10
V bar Curls
100x15
110x15
120x15
Rope Pulldown
100x15
110x15
120x15
Rope Curls
100x15
110x15
120x15
OH Rope Tri Extension
100x15
110x15
120x15
Cable Curls
100x15
110x15
120x15
V bar Pushdowns
100x20
150x15
200x10
Cable Hammer Curls
100x15
110x15
120x15
Tricep Pushdown
100x20
150x15
200x10
DB Hammer Curls
30'sx20
40'sx15
50'sx10
DB OH Tri Extension
30'sx20
40'sx15
50'sx10
15 min Stationary Bike
Great workout today. Muscle memory is a helluva drug!
spinyvegeta
Musclechemistry member
Delts & Traps
DB Front Raise
20'sx10
30'sx10
40'sx10
DB Side Raise
20'sx10
30'sx10
40'sx10
DB Shrugs
100'sx20x3
Bent Over Reverse DB Flys
50'sx10x3
BB Front Raise
75x10
95x10
115x10
HS Front Iso Military Press
270x10
320x10
340x5
360x5
230x10
180x20
BB Shrug
315x5x3
Rope Facepull
160x10
180x10
200x10
DB Y Press
50'sx10
55'sx10
60'sx10
DB Front Row
50'sx10
60'sx10
70'sx10
Incline DB Reverse Flys
50'sx10
55'sx10
60'sx10
Shoulder Press-No rest in between
200x10
180x8
160x6
20 mins Recumbent Bike
Nice pump going this morning. Seems the only thing that really lost power was my grip. I could barely hang on to the bar on BB Shrugs hence the low reps. Switched to test prop and desoxy test ace. 100mg each eod.
DB Front Raise
20'sx10
30'sx10
40'sx10
DB Side Raise
20'sx10
30'sx10
40'sx10
DB Shrugs
100'sx20x3
Bent Over Reverse DB Flys
50'sx10x3
BB Front Raise
75x10
95x10
115x10
HS Front Iso Military Press
270x10
320x10
340x5
360x5
230x10
180x20
BB Shrug
315x5x3
Rope Facepull
160x10
180x10
200x10
DB Y Press
50'sx10
55'sx10
60'sx10
DB Front Row
50'sx10
60'sx10
70'sx10
Incline DB Reverse Flys
50'sx10
55'sx10
60'sx10
Shoulder Press-No rest in between
200x10
180x8
160x6
20 mins Recumbent Bike
Nice pump going this morning. Seems the only thing that really lost power was my grip. I could barely hang on to the bar on BB Shrugs hence the low reps. Switched to test prop and desoxy test ace. 100mg each eod.
spinyvegeta
Musclechemistry member
LEGS
Hack Squat
170x20
260x20
350x15
440x10
530x10
Drop Set no rest
620x8
530x8
440x8
350x8
260x10
170x20
Seated Calf Raise
70x20
140x20
210x20
Lying Calf Raise
90x20
120x15
150x10
Standing Calf Raise
200x20
300x20
400x20
Leg Curls
195x10
225x10
255x10
Leg Press
575x10
665x10
755x10
Calf Extension
575x20
665x20
755x20
Standing Single Leg Curl
60x10
70x10
80x10
15 min Recumbent Bike
Legs were still sore from all the squats Wednesday but that went away quick. That dropset on the hack nearly killed me. It was like heavy cardio but well worth it. Now off to work.
Hack Squat
170x20
260x20
350x15
440x10
530x10
Drop Set no rest
620x8
530x8
440x8
350x8
260x10
170x20
Seated Calf Raise
70x20
140x20
210x20
Lying Calf Raise
90x20
120x15
150x10
Standing Calf Raise
200x20
300x20
400x20
Leg Curls
195x10
225x10
255x10
Leg Press
575x10
665x10
755x10
Calf Extension
575x20
665x20
755x20
Standing Single Leg Curl
60x10
70x10
80x10
15 min Recumbent Bike
Legs were still sore from all the squats Wednesday but that went away quick. That dropset on the hack nearly killed me. It was like heavy cardio but well worth it. Now off to work.
spinyvegeta
Musclechemistry member
CHEST
Bench
135x10
225x10
315x3
365x1
335x1
315x1
275x3
225x5
185x8
135x16
HS Incline Press
90x20
180x15
270x10
Pec Deck Flys
160x20
180x20
200x20
HS Wide Chest
270x15
360x10
450x5
Cable Flys
100x15
140x10
180x10
DB Press
100'sx5
90'sx8
80'sx10
70'sx10
60'sx12
50'sx16
Captain's Chair Straight Leg Lifts
20x3
DB Flys
50'sx10
55'sx10
60'sx10
15 mins Recumbent Bike
Strength and endurance aren't there yet but are slowly coming back. Weight is staying good between 242 and 244 lbs. Keep working on this gut and obliques while eating good. Whats weird is my cravings for bad food aren't even there.
Bench
135x10
225x10
315x3
365x1
335x1
315x1
275x3
225x5
185x8
135x16
HS Incline Press
90x20
180x15
270x10
Pec Deck Flys
160x20
180x20
200x20
HS Wide Chest
270x15
360x10
450x5
Cable Flys
100x15
140x10
180x10
DB Press
100'sx5
90'sx8
80'sx10
70'sx10
60'sx12
50'sx16
Captain's Chair Straight Leg Lifts
20x3
DB Flys
50'sx10
55'sx10
60'sx10
15 mins Recumbent Bike
Strength and endurance aren't there yet but are slowly coming back. Weight is staying good between 242 and 244 lbs. Keep working on this gut and obliques while eating good. Whats weird is my cravings for bad food aren't even there.
freight train
New member
Yea it's crazy when you can't have it you want it an when you can have it you feel guilty eating it
spinyvegeta
Musclechemistry member
BACK
Wide Lat Pulldown
200x20x3
HS Lat Flexor
180x10
230x10
270x10
SUPERSET
T-bar Row
115x10
205x10
295x5
T-bar Deadlift
115x10
205x10
295x5
DROPSET SUPERSET
T-Bar-Row/T-Bar Deadlift-No Rest
340x3/340x3
250x5/250x5
160x8/160x8
Captain's Chair Straight Leg Raise
20x3
HS BTN Pulldown
180x10
230x10
270x10
Underhanded Lat Pulldown
200x20x3
HS High Row
180x10
270x10
360x10
Wide Handle Lat Pulldown
200x20x3
HS Low Row
270x10
360x10
450x10
10 min Stationary Bike
Awesome session today. That superset/dropset whipped my ass for the rest of the workout. Killer way to start the day. 244 today after my cheat meal of Papa Johns last night. Squats tomorrow!!
Wide Lat Pulldown
200x20x3
HS Lat Flexor
180x10
230x10
270x10
SUPERSET
T-bar Row
115x10
205x10
295x5
T-bar Deadlift
115x10
205x10
295x5
DROPSET SUPERSET
T-Bar-Row/T-Bar Deadlift-No Rest
340x3/340x3
250x5/250x5
160x8/160x8
Captain's Chair Straight Leg Raise
20x3
HS BTN Pulldown
180x10
230x10
270x10
Underhanded Lat Pulldown
200x20x3
HS High Row
180x10
270x10
360x10
Wide Handle Lat Pulldown
200x20x3
HS Low Row
270x10
360x10
450x10
10 min Stationary Bike
Awesome session today. That superset/dropset whipped my ass for the rest of the workout. Killer way to start the day. 244 today after my cheat meal of Papa Johns last night. Squats tomorrow!!
spinyvegeta
Musclechemistry member
LEGS
Squats
135x10
225x10
315x10
405x3
315x10
225x10
135x30
Seated Calf Raise
90x20
180x20
230x20
Leg Curls
150x20
165x20
180x20
Standing Calf Raise
200x20
300x20
400x20
Leg Press
665x15
755x15
845x15
Calf Extension
665x20
755x20
845x20
Lying Leg Curls
90x20
100x15
120x10
15 min Stationary Bike
Tweaked my back a little yesterday but my squat form must be getting better because I couldn't even feel it this morning. I liked this Leg session today. Forgot to throw in some goblet squats but I'll do them Friday. Very slowly getting my strength back while laying off the carbs. Pleased with my progression in the last 10 days.
Squats
135x10
225x10
315x10
405x3
315x10
225x10
135x30
Seated Calf Raise
90x20
180x20
230x20
Leg Curls
150x20
165x20
180x20
Standing Calf Raise
200x20
300x20
400x20
Leg Press
665x15
755x15
845x15
Calf Extension
665x20
755x20
845x20
Lying Leg Curls
90x20
100x15
120x10
15 min Stationary Bike
Tweaked my back a little yesterday but my squat form must be getting better because I couldn't even feel it this morning. I liked this Leg session today. Forgot to throw in some goblet squats but I'll do them Friday. Very slowly getting my strength back while laying off the carbs. Pleased with my progression in the last 10 days.
spinyvegeta
Musclechemistry member
Bi's & Tri's
Preacher Curl
50x20
75x15
100x10
Tri Arm Extension
50x20
75x15
100x10
Crucifix Cable Curls
100x20
120x20
140x10
OH Tri Extension Machine
80x10
90x10
100x10
Rope Curls
110x15
120x15
130x15
Rope Pulldown
110x15
120x15
130x15
V-bar Curls
110x15
120x15
130x15
OH Rope Tri Extension
110x15
120x15
130x25
Cable Hammer Curls
110x15
120x15
130x15
V-bar Pushdown
200x15
190x15
180x15
Cable Curls
110x15
120x15
130x15
Tri Pushdown
200x10
190x10
180x10
DB Hammer Curls
50'sx10
55'sx10
60'sx10
DB OH Tri Extension
50'sx10
55'sx10
60'sx10
Ez bar Curls
50x20
80x15
110x10
Ez bar Tri Extension
50x30
80x20
110x20
DB Curls
50'sx10
45'sx10
40'sx10
Skullcrushers
105x15
125x10
145x10
15 mins Stationary Bike
What a workout! Felt like I could go forever. Wanted to hit both muscle groups from every angle. 9 lifts per body part is good in an hour especially pushing good weight.
Preacher Curl
50x20
75x15
100x10
Tri Arm Extension
50x20
75x15
100x10
Crucifix Cable Curls
100x20
120x20
140x10
OH Tri Extension Machine
80x10
90x10
100x10
Rope Curls
110x15
120x15
130x15
Rope Pulldown
110x15
120x15
130x15
V-bar Curls
110x15
120x15
130x15
OH Rope Tri Extension
110x15
120x15
130x25
Cable Hammer Curls
110x15
120x15
130x15
V-bar Pushdown
200x15
190x15
180x15
Cable Curls
110x15
120x15
130x15
Tri Pushdown
200x10
190x10
180x10
DB Hammer Curls
50'sx10
55'sx10
60'sx10
DB OH Tri Extension
50'sx10
55'sx10
60'sx10
Ez bar Curls
50x20
80x15
110x10
Ez bar Tri Extension
50x30
80x20
110x20
DB Curls
50'sx10
45'sx10
40'sx10
Skullcrushers
105x15
125x10
145x10
15 mins Stationary Bike
What a workout! Felt like I could go forever. Wanted to hit both muscle groups from every angle. 9 lifts per body part is good in an hour especially pushing good weight.
spinyvegeta
Musclechemistry member
DELTS & TRAPS
DB Side Raise
20'sx10
25'sx10
30'sx10
DB Front Raise
20'sx10
25'sx10
30'sx10
DB Shrugs
100'sx20x3
BB Front Row
55x20
105x15
155x10
HS Front Iso Military Press
270x10
320x8
350x5
180x20
Rope Facepull
160x10
180x10
200x10
BB Shrugs
325x10
375x10
405x10
DB Y Press
50'sx10
55'x10
60'x10
Bent Over Reverse DB Flys
50'sx10x3
Seated Military Press
145x15
215x8
255x5
DB Front Row
50'sx10
55'sx10
60'sx10
BTN BB Press
145x15
195x8
235x3
Straight Arm Pulldown
100x20
130x15
160x8
Facepulls
160x10
180x10
200x10
Shoulder Press(Dropset-no rest)
200x10
180x6
100x6
15 mins Stationary Bike
Got to the gym a little early today so I I got some extra work in. Delts were pumped from the get go. Im not even using creatine or pump juice. Crushed the hell out of my workout. Still working on strength but its coming slowly.
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DB Side Raise
20'sx10
25'sx10
30'sx10
DB Front Raise
20'sx10
25'sx10
30'sx10
DB Shrugs
100'sx20x3
BB Front Row
55x20
105x15
155x10
HS Front Iso Military Press
270x10
320x8
350x5
180x20
Rope Facepull
160x10
180x10
200x10
BB Shrugs
325x10
375x10
405x10
DB Y Press
50'sx10
55'x10
60'x10
Bent Over Reverse DB Flys
50'sx10x3
Seated Military Press
145x15
215x8
255x5
DB Front Row
50'sx10
55'sx10
60'sx10
BTN BB Press
145x15
195x8
235x3
Straight Arm Pulldown
100x20
130x15
160x8
Facepulls
160x10
180x10
200x10
Shoulder Press(Dropset-no rest)
200x10
180x6
100x6
15 mins Stationary Bike
Got to the gym a little early today so I I got some extra work in. Delts were pumped from the get go. Im not even using creatine or pump juice. Crushed the hell out of my workout. Still working on strength but its coming slowly.
Sent from my SCH-I545 using Tapatalk
spinyvegeta
Musclechemistry member
LEGS
Leg Press
395x20
485x20
575x15
665x10
755x10
845x10
755x10
665x10
575x20
485x20
395x20
305x20
215x50
Calf Extension
395x20
485x20
575x20
665x20
755x20
Leg Curls
150x15
180x10
210x10
Standing Single Leg Curls
50x15
60x10
70x10
Standing Calf Raise
200x20
300x20
400x20
Lying Leg Curl
60x20
90x15
120x10
Leg Extension
150x15
180x10
210x10
Fell back asleep this morning so I only had 50 minutes once I got to the gym. This actually turned out to be a great leg session. They were on fire when I left and nothing hurt my tweaked lower back.
Sent from my SCH-I545 using Tapatalk
Leg Press
395x20
485x20
575x15
665x10
755x10
845x10
755x10
665x10
575x20
485x20
395x20
305x20
215x50
Calf Extension
395x20
485x20
575x20
665x20
755x20
Leg Curls
150x15
180x10
210x10
Standing Single Leg Curls
50x15
60x10
70x10
Standing Calf Raise
200x20
300x20
400x20
Lying Leg Curl
60x20
90x15
120x10
Leg Extension
150x15
180x10
210x10
Fell back asleep this morning so I only had 50 minutes once I got to the gym. This actually turned out to be a great leg session. They were on fire when I left and nothing hurt my tweaked lower back.
Sent from my SCH-I545 using Tapatalk
spinyvegeta
Musclechemistry member
CHEST
Bench
135x10
225x10
315x3
365x1
335x2
315x3
275x5
225x5
185x8
135x20
Cable Flys
100x20
160x20
220x10
Pec Deck Flys
150x20
180x20
210x15
240x10
DB Press
100'sx5
90'sx5
80'sx8
DB Flys
50'sx10
55'sx10
60'sx10
DB Incline Flys
50'sx10
55'sx10
60'sx10
HS Incline Press
90x10
180x10
270x5
Dropset no rest
230x5
180x8
90x10
Vertical Chest Press
225x8
255x5
195x10
Felt a little stronger today, still working on endurance though. Barely got up 365 and started to lose steam halfway through the workout. Want to run some Dzine but my body has felt so good lately with plenty of energy, it seems hard to justify it to bump up my strength.
Sent from my SCH-I545 using Tapatalk
Bench
135x10
225x10
315x3
365x1
335x2
315x3
275x5
225x5
185x8
135x20
Cable Flys
100x20
160x20
220x10
Pec Deck Flys
150x20
180x20
210x15
240x10
DB Press
100'sx5
90'sx5
80'sx8
DB Flys
50'sx10
55'sx10
60'sx10
DB Incline Flys
50'sx10
55'sx10
60'sx10
HS Incline Press
90x10
180x10
270x5
Dropset no rest
230x5
180x8
90x10
Vertical Chest Press
225x8
255x5
195x10
Felt a little stronger today, still working on endurance though. Barely got up 365 and started to lose steam halfway through the workout. Want to run some Dzine but my body has felt so good lately with plenty of energy, it seems hard to justify it to bump up my strength.
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danieljk91
New member
Interesting tapered workout sets (high rep, low weight to low rep high weight to high rep low weight again) does that seem to be most effective for you?
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