Spiny's Cycle Log

[spinyvegeta]

Delts & Traps
DB Side Raise
20'sx10
30'sx10
40'sx10

DB Front Raise
20'sx10
30'sx10
40'sx10

BB Front Raise
50x20
100x15
150x10
200x10

DB Press
40'sx15
50'sx15
60'sx15
70'sx15

Crucifix Cable Laterals
80x20
90x15
100x10
110x10
120x10

Rope Facepulls
100x10
110x10
120x10
130x10

Bent Over Reverse Flys
25'sx10
30'sx10
35'sx10
40'sx10

Rope Front Row
100x10
110x10
120x10
130x10

Straight Arm Pulldown
100x15x4

Straight Arm Raise
50x15x4

Shoulder Press
90x20
180x15
270x10
360x5

Shrugs
550x10x4

Decent workout today. Very slow reps and lots of squeezing on every rep.Started some clen today and I will probably run it for a week on and week off for a little bit. Started to run out of steam towards the end but was only running with 4 hours of sleep under my belt. Here come the shakes.

 

[spinyvegeta]

LEGS
Squats
135x15
185x10
225x10
275x10

Seated Calf Raise
75x20
100x30
170x20
240x20

Hack Squat
150x10
200x10
250x10
300x10
350x10

Reverse Hack Squat
100x20
150x10
200x10
250x10

Leg Press
260x30
350x25
440x20
530x20

Glute Kickback
65x10
70x10
75x10
80x10
85x10

Went light today because my knees were not liking the bending. They eventually warmed up and I started pushing more. Too many carbs yesterday apparently because I was sweating like a pig the whole workout. Decided to not check my weight for a week or so to give things a chance to kick in without expectations.

 

[cybrsage]

Awesome man! Keep on being a beast!

 

[spinyvegeta]

BACK
Wide Lat Pulldown
100x20
150x15
200x10

BTN Pulldown
100x20
150x15
200x10

Double Handle Pulldown
100x20
150x15
200x10

V-handle Pulldown
100x20
150x15
200x10

Underhanded Pulldown
100x20
150x15
200x10

Double Handle Row
100x20
125x15
150x10

Cable Row
100x20
150x15
200x10

V-handle Row
100x20
150x15
200x10

Back Extension Row
100x20
150x15
200x10

Wide Bar Row
100x20
150x15
200x10

Iso Lat Pulldown
180x20
270x10
360x10

Seated Row
90x20
180x10
270x10

Romanian Deadlift
135x10
225x10
315x10

Bent Over Rows
165x10x3

Very exhausting workout today. Strength is up a little and endurance seems to be up a lot. Shit load of reps today. Not sure why but I've been starving this week which hasn't helped the mid section. Everything is tighter for sure, even the belly. Hope to curb the intake next week.

 

[spinyvegeta]

CHEST
Bench
135x5
185x5
225x5
275x5
315x3x3
225x15

Incline Press
140x15
180x15
230x10
270x10
320x10
360x8

Cable Crossovers
60x15
80x15
100x10
120x10
140x10

Single Arm Chest Press
90x10
225x10
180x10
135x10

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

Incline DB Press
45'sx15
75'sx15
65'sx15
55'sx15

DB Flies
30'sx10
40'sx10
50'sx10

As I get farther into this cruise, I feel that my strength has taken a step down. Not that much thanks to the SDMZ5.0. I'm staying in the low 260's right now but I have been eating extra this week. Time to buckle down and curb that. Bring this gut into shape. Once that happens, my body will be completely transformed

 

[spinyvegeta]

CHEST
Bench
135x5
185x5
225x5
275x5x3
225x10x2

Incline Press
140x20
180x15
230x10
270x10

Pec Deck Flys
100x20
140x20
180x10
150x20

Chest Press
100x20
140x15
180x10
150x20

DB Flys
30'sx10
40'sx10
50'sx10
60'sx10
70'sx10

Cable Crossovers
60x20
80x20
100x20
120x20

One Arm Chest Press
90x20
135x15
180x10
225x10

Cable Flys
100x20
110x15
120x10
130x10

DB Press
50'sx20
60'sx20
70'sx20
75'sx20

15 mins Elliptical

Really nice workout today. Lots and lots of reps. After 3 days off i was dying to get back in the gym. Body waa starting to stiffen up, wrists hurt, all of the effects of not lifting, lol. Might have an offer on my house too so things are looking up. Maybe

 

[spinyvegeta]

BACK
Wide Lat Pulldown
180x10
210x10
240x10

BTN Pulldown
150x10
180x10
210x10

Double Handle Pulldown
180x10
210x10
240x10

V-handle Pulldown
180x10
210x10
240x10

Cable Row
100x10
150x10
200x10

Double Handle Row
100x10
150x10
200x10

Wide bar Row
100x10
150x10
200x10

V-handle Row
100x10
150x10
200x10

Back Extension Row
100x10
150x10
200x10

BTN Machine Press
100x10
130x10
200x10

Lat Pulldown Machine
100x10
150x10
200x10

Seated Row
100x15
130x15
160x15

Iso Pulldown
100x10x3

Double Handle Bent Over Row
95x10
115x10
135x10
155x10
175x10

Everything felt pretty light today. I was trying to get a lot done in a small amount of time so i wasnt pushing heavy weight. Definitely feeling the reps now. Kept a pause on each squeeze and i tried a few different things. Forarms have been tightening up so that tells me it was a good workout.

 

[spinyvegeta]

Bi's & Tri's
Preacher Curl
50x30x3

Seated Dips
100x30x3

Rope Curls
100x20x3

Rope Pulldowns
100x15x3

DB Curls
25'sx20
35'sx20
45'sx20

OH DB Tri Extensions
25'sx20
35'sx20
45'sx20

1 Arm Preacher Curls
35x20
45x20
55x15

OH Rope Tri Extension
100x20x3

Ez-bar Curls
50x30
60x20
70x20

Tricep Pushdown
100x20
150x20
200x10

Only had 40 minutes to train but still got some decent work in. Stress level has been high, eating habits have been shit, and sleeping has been sporadic so this is actually just turning into a lean bulk. Hopefully in 2 months everything will be settled down, and normalcy will reign again

 

[spinyvegeta]

DELTS & TRAPS
Lateral Side Raise Machine
50x20x3

Cable Side Laterals
100x10
80x15
60x20

Double Handle Front Row
100x15x3

Straight Arm Pulldown
50x20
100x15
150x10

Facepull
100x20x3

Rope Front Row
100x15x3

Shrugs
550x10x3

Behind the back Shrugs
550x10x3

Shoulder Press
90x20
180x15
270x10
360x8

Cable Front Raise
40x20
60x20
80x15
100x10

Seated Military Press
90x20
180x15
270x10

Bent Over Reverse Flys
25'sx10
30'sx10
35'sx10
40'sx10

Cable Cross Facepulls
60x10
80x10
100x10
120x10

DB Side Raise
25'sx10
30'sx10
35'sx10
40'sx10

Incline DB Reverse Flys
30'sx10
40'sx10
50'sx10

Cable Cross Bent Over Rows
45x10
65x10
85x10

Double Handle Pulldown
175x10x3

Finally got a workout in. It's been hectic for me and this week will be no different. House hunting today, 3d ultrasound tomorrow, maybe more house hunting later on in the week if our offer gets turned down. I'm so ready to be moved. Great pump today though. Went light with heavy reps. Gotta bring my delts back up to glory.

 

[spinyvegeta]

CHEST, BI'S, & TRI'S
Bench
135x5
185x5
225x5
275x5
315x3
365x1
405x1
275x5

Cable Flys
100x20
120x20
140x20
160x15
180x10

Incline Press
140x15
180x15
230x10
270x10
320x10

Cable Crossovers
60x20
80x20
100x20
120x20
140x20

Chest Press
100x20
150x15
180x10
210x10

Pec Deck Flys
150x20x4

Single Arm Chest Press
90x10
135x10
180x10
225x10

Bent Over Reverse DB Flys
30'sx15x4

Preacher Curl Machine
50x40x4

Seated Dips
100x40x4

Rope Curls
100x15x4

Reverse Curls
100x15x4

V-bar Curls
100x15x3

Rope Pulldown
100x15x3

Single Arm Cable Curls
50x15
40x20
30x25

Single Arm Cable Pulldowns
50x15
40x20
30x25

Had plenty of time to get a good session in so I did more than usual to play catch up. Monster pump today and I'm planning for the same tomorrow hitting legs and back. I've decided to wait until the family is settled before I try to cut the fat. Appetite and stress has been too hard to control with all the commotion.

 

[spinyvegeta]

BACK & LEGS
Wide Lat Pulldown
170x10
200x10
230x10

BTN Pulldown
170x10
200x10
230x10

V-handle Pulldown
170x10
200x10
230x10

Double Handle Pulldown
170x10
200x10
230x10

Cable Row
150x10
180x10
210x10

Double Handle Row
150x10
180x10
210x10

V-handle Row
150x10
180x10
210x10

Wide Bar Row
150x10
180x10
210x10

Lat Pulldown Machine
100x20
150x10
200x10
240x10

Seated Row Machine
100x20
150x10
200x10
240x10

Leg Extension
100x20
110x10
120x10
130x10
140x10
150x10

Leg Curls
100x20
110x10
120x10
130x10
140x10
150x10

Calf Extension
200x20
300x20
400x20x2
300x20
200x20

Hack Squat
190x10
280x10
370x10
460x10

Reverse Hack Squat
190x10
280x10
370x10
100x30

Seated Calf Raise
75x20
125x20
175x20
225x20

Wanted to hit legs harder but ran out of time. Still a decent workout all things considered. I'm really liking hitting 2 things in one day. I have to stay longer and maybe incorporate an intra-workout carb drink but it seems to be having way more benefits than negatives. Plus it could help me to work on lagging parts.

 

[spinyvegeta]

LEGS, BI'S & TRI'S
Squats
95x10
115x10
135x10x3
115x10x2

Reverse Hack Squat
100x10x6

Leg Press
350x20x3
440x20x3

Glute Kickbacks
50x10x3
60x10x3

Calf Extensions
200x20x6

Hack Squat
100x10x5
100x20

Preacher Curl
50x20x6

Rope Pulldown
100x20x6

Preacher Curl Machine
50x20x3
80x15x2
120x10x2
150x10x2

Seated Dips
165x40
205x30
245x10

Very light weight on legs for my knees but lots of reps. Ill destroy them later in the week. Huge pump all around. All muscles trained were rock hard before I left. Planning on another double session tomorrow.

 

[spinyvegeta]

CHEST, DELTS, & TRAPS
Bench
135x5
185x5
225x5
275x5
315x3
365x1
405x1

Incline Press
140x15
180x10
230x10
270x10
320x10
360x8

Cable Flys
100x20
120x15
140x10
160x10
180x10
200x10

Cable Crossovers
60x20
80x20
100x20
120x20
140x15
160x15

Single Arm Chest Press
90x10
135x10
180x10
225x10

DB Side Raise
20'sx10
30'sx10
40'sx10

DB Front Raise
20'sx10
30'sx10
40'sx10

Shoulder Press
50x20x2
70x20x2
90x20
100x20

BB Front Row
40x20x6

DB Press
25'sx20
30'sx20
35'sx20
40'sx20
45'sx15
50'sx15

Bent Over Reverse Flys
20'sx15
25'sx10
30'sx10
35'sx10
40'sx10

Seated Military Press
40x30x2
40x20x2
40x15x2

Lateral Raise Machine
50x25x3
60x20x3

Straight Arm Pulldown
50x20
100x15
150x10
200x5

Rope Facepull
50x25
100x20
150x15
200x10

Abdominal Crunch
80lbs to failure x 3

Got a lot of stuff in today. One heavy session, one light. Kicked my ass pretty good and still feeling the burn. Haven't decided what tomorrow will bring but I will shred it up.

 

[spinyvegeta]

Spawn of Satan

 

[spinyvegeta]

BACK
Wide Lat Pulldown
180x10
210x10
240x10x2
180x10x2
150x10x2

BTN Pulldown
180x10
210x10
240x10
180x10x2
150x10x2

V-handle Pulldown
180x10
210x10
240x10
180x10x2
150x10x2

Double Handle Pulldown
180x10
210x10
240x10

Underhanded Pulldown
180x10
210x10
240x10

Cable Row
180x10
210x10
240x10

Wide bar Row
180x10
210x10
240x10

Double Handle Row
180x10
210x10
240x10
180x10x2
150x10x2

V-handle Row
180x10
210x10
240x10
180x10x2
150x10x2

Back Extension Row
240x10
270x10
300x10

Front Row
100x10
150x10
200x10
50x20

Romanian Deadlift
135x10
225x10
315x5
405x3
495x2

Bent Over Rows
135x10
225x10
315x5
95x20

Meadow Rows
50x10
60x10
75x10
85x10

Lat Pulldown Machine
100x15
130x10
160x10
70x20

Seated Row Machine
100x15
130x10
160x10
70x20

Reverse Shoulder Press
100x10
130x10
160x10
70x20

Great workout today. A combination of heavy and light lifts and I'm actually feeling it my back 8 hrs later. Did so much work that my left hand grip wanted to give towards the end. Better start growing if the workouts continue like I started last week.

 

[cybrsage]

Damn, bro! That is a lot of working out! You should get huge!

 

[spinyvegeta]

Damn, bro! That is a lot of working out! You should get huge!

Get huge? Already there

 

[spinyvegeta]

BI'S & TRI'S
Preacher Curl Machine
50x30
60x20
70x20
80x20
90x20
100x20
110x15
120x15
130x15
140x10
150x10

Seated Dips
150x20x3
175x20x3
200x20x3
240x20x2

Rope Curls
100x20
125x20
150x20
175x10
200x10
75x30

Tricep Pushdown
100x20
150x20
200x15
175x20
125x20
75x30

Wide bar Curls
100x20
125x20
150x20x2
125x20
100x20

Rope Pulldowns
100x20
125x15
150x10
175x5
200x5
75x30

1 Arm Preacher Curls
25x15x6

OH Tricep Rope Extension
100x15x6

DB Curls
25x10x3
30x10x3

1 Arm Tri Pulldown
30x20
40x20
50x15x2
40x20
30x20

1 Arm Cable Curls
30x20
40x15
50x10x2
40x15
30x20

1 Arm OH Tri Extension
30x20
40x15
50x10x2
40x15
30x20

BB Curls
45x20x2
45x15x4

DB OH Tri Extension
50x15x6

Killer pump and burn today. It's really nice getting into the gym and ripping it up for as long as I want, or as long as I can take. Fucking down 6 lbs of water weight since Monday. If I could only eat clean on the weekends....

 

[spinyvegeta]

CHEST & LEGS
Bench
135x5
185x5
225x5
275x5
315x3
245x5x3

Incline Press
140x20
180x10
230x10
270x10
320x10
360x8

Pec Deck Flys
140x20
190x20
240x10

One Arm Chest Press
90x10
135x10
185x10
225x5
250x5

Cable Flys
100x20
120x20
140x10
160x10

Chest Press in Smith
100x20
150x15
200x10

Cable Crossovers
60x20
80x20
100x20
120x20

Hack Squat
190x10
280x10
370x10
460x10
550x10
650x5

Seated Calf Raise
125x20
175x20
225x20
200x20
150x20
100x40

Reverse Hack Squat
100x20
150x10
200x10
250x10

Leg Press
620x20
710x20
800x20
890x20

This was Friday's workout. Another long session. Absolutely loving them. Dropping like 2 pounds of water during each session. Invictus is almost gone, so is the sdmz 5.0. Both did very well especially with my bad diet.

 

[spinyvegeta]

DELTS & TRAPS
DB Side Raise
20'sx10
25'sx10
30'sx10

BB Front Raise
40x10
50x10
60x10

HS Front Iso Military Press
180x10
270x10
360x10
320x10
230x10

BB Shrugs
325x10
415x10
505x2
465x3
415x10
325x10

Seated Military Press
145x10
195x10
235x4
255x2

BB Front Row
90x10
140x10
180x10
230x10

Shoulder Press
100x20
150x20
200x20

Rope Front Row
100x20
150x20
200x10

Crucifix Cable Laterals
100x20x3

1 Arm Cable Reverse Flys
50x10x3

DB Shrugs
100'sx20x3

DB Y Press
25'sx15
35'sx15
45'sx15

DB Incline Reverse Flys
25'sx10
35'sx10
45'sx10
55'sx10

Standing BB Press
95x10
115x10
135x10
155x10

Shrugs
200x20
300x15
400x15

1 Arm Shoulder Press
100x10x3

Had a workout in my old gym today. Felt good to rock the old familiar machines. Had an amazing pump, especially on my Traps. Lost another 2 lbs of water in 2 hrs. I'm expecting big changes to come from my new training style, feels like I've been in a rut.