Spiny's Cycle Log

[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.

 

[Iron Game]

It's a boy

Very cool brutha

- - - Updated - - -

Keep killin it while you can. Your workouts are inspirational bru

 

[spinyvegeta]

Very cool brutha

- - - Updated - - -

Keep killin it while you can. Your workouts are inspirational bru

Thanks IG! I'm thinking my workouts will go to a new level after the birth

 

[cybrsage]

When he says "my dad can beat up your dad", people will all agree with him.

 

[spinyvegeta]

When he says "my dad can beat up your dad", people will all agree with him.

This is what he's gonna say

 

[spinyvegeta]

BACK
Romanian Deadlifts
135x10
185x10
225x10
275x10
315x10
405x5
495x3
545x1

Bent Over Rows
135x10
185x10
225x10
275x10
315x5
225x10x3

BTN Press
90x15
140x15
190x10
230x8

Wide Lat Pulldown
175x10
225x10
275x10
130x20

Cable Row
160x10
190x10
220x10
130x15

1 Arm Row in Smith Rack
50x10
100x10
120x5
70x15

BTN Pulldown
160x10
220x10
190x10

PR's all over the place, pushed my son hard as well. Really stepping up my game lately in the gym. Kicking my butt the rest of the day. Weiggt still about 260.TGIF

 

[spinyvegeta]

Bi's, Tri's, & Hamstrings
Preacher Curls
50x20
60x15
70x10
80x10
90x10
100x10

Arm Extension
50x20
60x15
70x10
80x10
90x10
100x10

Leg Curls
90x20
105x15
120x10
135x10
150x10
165x10

1 Arm Preacher Curls
20x20
30x20
40x15
50x15
60x10
70x10

Overhead Tricep Extension Machine
80x20
90x20
100x20
110x20
120x15
130x15

Lying Leg Curls
60x10
75x10
90x10
105x10
120x10
135x10

Cable Curls
60x20
70x20
80x20
90x20
100x20
110x20

Rope Pulldown
60x20
70x20
80x20
90x20
100x20
110x20

DB Straight Leg Deadlifts
50'sx10
60'sx10
70'sx10
80'sx10
90'sx10
100'sx10

Nonstop work for an hour gave me such a pump. 3 supersets ending with the straight legs had me gasping for air and loving every second. Getting very packed up in our old house and about to start looking for our next one. One is fitting our needs exactly for 275k with a pool.

 

[spinyvegeta]

CHEST
Bench
135x5
185x5
225x5
275x5
245x5
255x5x3

Incline Press
140x30
180x20
230x15
280x10

Cable Flys
100x10
120x10
140x10
80x20

DB Flys
50'sx20
60'sx20
70'sx20
75'sx20

Cable Crossovers
60x20
80x15
100x10
40x40

Chest Press
180x20
230x15
280x10x2

Definitely a deload session. My left forearm tendon is killing me. Took a while to warm it up so I decided to protect it with light weight. 4 am is going to take forever to get here. Especially when I got up a 6 am.

 

[spinyvegeta]

Delts, Traps, and Quads
DB Front Raise
15'sx10
20'sx10
25'sx10
30'sx10
35'sx10

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

BB Front Row
50x10
100x10
150x10
200x10

Squats
135x10
225x10
315x10
405x5
455x3

DB Bent Over Reverse Flys
35'sx10
45'sx10
55'sx10
65'sx10
75'sx10

Rope Facepulls
100x10
150x10
200x10
100x20

Shoulder Press
100x20
150x20
190x20
240x15
280x10

Cross Crucifix Facepulls
60x10
80x10
100x10
120x10
140x10

Hack Squats
190x10
280x10
370x10
460x10

Shrugs
640x10x4

Leg Extension
60x20
70x10
80x10
90x10
100x10
110x10
120x10
130x10

Side Raise Machine
100x20
150x15
200x10
100x20
50x30

Incline Shoulder Press
110x20
150x10
200x10
250x5

Im liking splitting legs up but not feeling like im hitting enough even though im smoked after that workout. Didnt get enough sleep this morning but oh well. Time for another 12 hr shift.

 

[spinyvegeta]

BACK & CALVES
Wide Lat Pulldown
100x20
130x20
160x10
190x10

BTN Pulldown
100x15
130x15
160x10
190x10

V-handle Lat Pulldown
100x10
130x10
160x10
190x10

Double handle Pulldown
100x20
130x15
160x10
190x10

V-handle Row
100x10
130x10
160x10
190x10

Wide Bar Row
100x10
130x10
160x10
190x10

Double Handle Row
100x15x6

Straight Arm Pulldown
100x10
120x10
140x10
160x10

1 Arm Cable Row
100x10
140x10
160x10
200x10

Iso Lat Pulldown
180x20
270x20
360x15
450x10
500x10
90x50

Calf Extension Machine
200x20x3
300x15x3
400x10x3
400x15

Incline Reverse DB Rows
25'sx10
35'sx10
45'sx10
55'sx10
65'sx10
75'sx10

Seated Calf Raise
75x20
125x20
175x20
225x20

Great muscle work today. A lot of squeezing and holding each rep. At least this area in my life is staying consistent. Ran into a snag with my lender so I need to work a few things out. We might be without a house for 2 months between the sale of ours and closing the new one.

 

[spinyvegeta]

CHEST & HAMSTRINGS
Bench
135x5
185x5
225x5
245x5
275x5
315x3
245x5

Incline Press
150x20
190x15
240x10
280x10
330x10
370x8

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

Leg Curls
60x15
70x15
80x15
90x15
100x10
110x10

DB Flys
50'sx10
55'sx10
60'sx10
65'sx10

Incline DB Press
75'sx15x3

Reverse Hack Squat
100x10
150x10
200x10

Single Arm Chest Press
90x10
115x10
100x10
70x15

Cable Crossover
60x10
40x10
80x10

Friggin tired after all that. It's been a great week as far as training goes. Might actially be making progress. Eating well has ben sporadic. Some clean, some dirty. Definitely alnot missing any meals.

 

[spinyvegeta]

Bi's, Tri's, and Quads
Preacher Curl
30x10
50x10x2
60x10
70x10

Rope Pulldown
50x20
80x10
110x10
140x10

Overhead Rope Extension
50x20
80x10
110x10
140x10

Ez-bar Curls
40x10
50x10
60x10
30x20

DB Curls
20'sx10
25'sx10
30'sx10
35'sx10
40'sx10
45'sx10

Incline OH DB Extension
30'sx20
35'sx20
40'sx20
45'sx20
50'sx20
55'sx20

Incline DB Curls
20'sx10x6

Incline Ez-bar Skullcrushers
40x20
60x20
100x10
110x10

Squats
135x10
185x10
225x10
275x10
315x10
365x7
405x3

Leg Extensions
60x20
70x20
80x15
90x15
100x10
110x10
120x10
130x10
140x10
150x10
160x10

Sweating bullets this whole workout. Left forearm tendon was really sore so curls were quite unfriendly. I still did super slow reps to counter the light weight. Going home tonight, i cant wait

 

[MMA Junkie]

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.

your jacked man, what kind of gear are you using, is it pharm grade or ug gear

 

[spinyvegeta]

your jacked man, what kind of gear are you using, is it pharm grade or ug gear

UGL

 

[spinyvegeta]

CHEST & BACK
Bench
135x5
185x5
225x5
275x5
315x5

Wide Lat Pulldown
185x10
205x10
220x10

Double Handled Row
150x10x3

Incline Chest Press
180x15
270x10
360x10

Iso Lat Pulldown
180x15
270x10
360x10
450x10

Iso Row
180x10
270x10
360x10

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

Deadlift
135x10
225x10
315x10

Low Cable Crossover
60x10
40x20
80x20

1 Arm Chest Press
50x10
75x10
100x10
125x10
150x10

Really good workout after 3 days off. Tendon is feeling much better but now my son tweaked his neck. Training might be a little restricted this week. Next week i will be dropping most everything and going to cruise doses. Time to get dry and lean

 

[cybrsage]

UGL

That makes it even more impressive! You are looking awesome.

 

[spinyvegeta]

LEGS
Squats
135x10
225x10
315x10
405x3
455x1
495x3 PR

Seated Calf Raise
75x20
125x20
175x20
225x20
275x15

Reverse Hack Squat
190x10x3

Leg Press
350x20
440x20
530x20

Calf Extension
350x20
440x20
530x20

Leg Curl
150x10
120x15
90x20
60x25

Leg Extension
150x20
120x20
90x20
60x20

Calf Extension Machine
400x15
300x20
200x25
400x15

Great squat day. Didn't think I had that many reps in me. Wonder what I would've topped out at. Legs should be a little sore tomorrow but not much. I'm going to change my rep schemes up starting Monday.

 

[spinyvegeta]

Bi's & Tri's
Preacher Curls
25x20
50x15
75x10
100x10

Rope Pulldowns
50x20
100x15
150x10
200x10

DB Curls
10'sx20
15'sx20
20'sx15
25'sx10
30'sx10
35'sx10

DB OH Tri Extension
10'sx20
15'sx20
20'sx15
25'sx10
30'sx10
35'sx10

Rope Curls
50x20
100x15
150x10

OH Rope Tri Extension
50x20
100x15
150x10

1 Arm Preacher Curl Machine
20x10
30x10
40x10
50x20

1 Arm Seated Dip
30x20
50x20
70x15
90x15

1 Arm Cable Preacher Curls
35x10
40x10
45x10
50x10

1 Arm Cable Kickbacks
30x10
35x10
40x10
45x10

Spider Curls
30x20
60x20
60x15
50x25
50x30

1 Arm OH Tricep Extension
30x10
40x10
50x10
60x10

V-bar Curls
50x20
80x15
110x10
140x10

Tricep Pushdown
50x20
100x15
150x10
200x10

Long bar Cable Curls
30x20
50x20
70x20
90x20

Cable Reverse Curls
30x20
50x20
70x20
90x20

Been used to not having enough time, then almost had too much time today. Arms were pumped to hell and my tendon seems to be doing much better. Really excited to mix it up next week. Can't believe I'm chomping on the bit for cruise mode.

 

[spinyvegeta]

DELTS & TRAPS
DB Side Raise
15'sx15x3

DB Front Raise
15'sx15x3

Front Row
90x10
140x10
180x10

Rope Facepull
100x10
130x10
160x10

Straight Arm Pulldown
100x10
130x10
160x10

Shoulder Press
190x15
280x10
370x5
330x5
240x10

Rope Front Row
200x10
150x10
100x10

Cable Front Raise
30x10
50x10
70x10

Shrugs
460x10
550x10
640x10x3

Cross Crucifix Facepulls
120x10
160x10
200x10
180x10
140x10

1 Arm Row
55x10
100x10
145x10
190x10
235x10

Crucifix Cable Laterals
100x10x3

BTN Press
150x10
190x10
240x10

Pretty good session today even on 4 hrs sleep. Need to either double up on shoulders or go harder. Feels like they're starting to lag while everything else is growing. Legs are a little sore from Wednesday, but not much. I'll definitely trash them again this weekend.