Spiny's Cycle Log

[spinyvegeta]

Bi's & Tri's
1 Arm Preacher Curls
30x20
50x10
70x5

Arm Extension
70x20
100x10
130x5

Preacher Curls
50x20
100x10
130x5

Seated Dips
180x10
210x10
240x10

Rope Curls
150x20
160x15
170x10

Rope Pulldown
150x20
160x15
170x10

Cable Curls
150x20
160x15
170x10

OH Rope Tri Extension
150x20
160x15
170x10

V-handle Curls
150x20
160x15
170x10

Triceps Push down
200x15x3

DB Curls
50'sx10x3

OH Tri Extension Machinexpensive
120x10
140x10
160x10

Incline DB Curls
30'sx10x3

Incline DB OH Tri Extension
30'sx15x2
30'sx20

Felt Strong as hell today so I kept the weight higher. Had a lot of shit to do though so had to leave early. Could've stayed there forever

 

[spinyvegeta]

Delts & Traps
Seated Shoulder Press
100x20
150x10
200x10

DB Side Raise
15'sx10
20'sx10
25'sx10

DB Front Raise
15'sx10
20'sx10
25'sx10

BB Front Row
50x20
80x10
110x10

BTN BB Press
95x20
115x20
135x20

Reverse Incline DB Flys
35'sx10x3

Standing BB Press
135x10x3

BB Shrugs
315x10x3

Cable Front Row
100x10x3

Straight Arm Pulldown
100x10x3

DB Standing Y Press
50'sx10x3

Gym is a disaster right now because they are expanding. Can't use a lot of stuff yet so had a pretty lame workout even after taking 2 days off. Hopefully they get done soon.

 

[spinyvegeta]

CHEST
Vertical Chest Press
100x20
150x20
200x20x2

Bench
135x10
225x5
315x1
225x5
135x20

HS Incline Press
90x 20
180x15
270x10x2

Pec Deck Flys
120x20
160x20
200x20

HS Wide Chest
90x20
180x15
270x10x2

Feel like shit today. Poor workout and then puke my brains out after getting to work.

 

[spinyvegeta]

BACK
Bent Handle Pulldown
170x10x3

Rope Rows
100x20
130x15
160x10

HS High Row
90x20
180x15
270x10
360x10

Straight Handle Pulldown
170x10x3

Cable Rows
100x20x6

Straight Arm Pulldown
100x10x3

HS Iso Pulldown
90x 20
180x10
270x5

HS BTN Pulldown
90x20
180x15
270x10

HS Lat Flexor
90x20
180x15
270x10

Wide bar Pulldown
170x10x3

HS Low Row
180x10
270x10
360x10

1 Arm Row
100x10x3

Underhanded Pulldown
170x10x3

Facepull
170x10x3

Feels good to be done with that stomach flu. Still getting used to the new cables machine and the weight difference with only 1 pulley. Still got a good workout.

 

[spinyvegeta]

DELTS & TRAPS
DB Side Raise
15'sx20
20'sx15
25'sx10

Cable Crucifix Laterals
100x20
140x15
180x10

Single Arm Pulldown
50x20
60x10
70x10

Rope Facepull
100x20
150x15
200x10

Seated Military Press
90x20
180x15
270x5
320x3

Reverse Pec Deck Flys
90x20
120x15
150x10
180x10

Shrugs
295x20
385x20
475x20

Side Lateral Machine
130x20
160x10
190x10

Reverse Incline Press
120x10
150x10
180x10

Incline Press
120x10
180x10
255x10

HS Shoulder Press
220x20
260x15
300x10

Front Row
100x20
150x15
200x10

Bent Over Reverse DB Flys
50'sx10x3

DB Press
60'sx15
65'sx15
70'sx15

Hit some PR's with reps today. I think I need to start pushing on my shoulders. Delts seem to be lagging, at least to me. Can't wait for my hip to heal, it affects all of my lifting.

 

[spinyvegeta]

LEGS
Hack Squat
170x10
260x10
350x10
440x10
530x5
620x5
440x10
260x20x2

Seated Calf Raise
90x20
180x20
270x20

Seated Calf Raise Machine
100x20
205x20
310x15

Leg Extension
150x15x3

Leg Curl
150x15x3

Standing Calf Raise
200x20x3

Leg Press
205x100

Standing Single Leg Curl
100x10
110x10
120x10

Havent hit legs for over a week. Didnt feel a lot of pain in my hip today. The new leg press we have is made for little people, i cant even get into it without pushing it with one leg then bringing my other leg in. Sucks.

 

[spinyvegeta]

Bi's & Tri's
1 Arm Preacher Curl
35x20
45x15
55x10

OH Tri Extension Machine
50x20
80x15
110x10

Preacher Curl
50x20
85x15
120x5x2

Seated Dips
228x10x3

Cable Curls
100x15
120x15
140x15

Rope Pulldown
100x15
120x15
140x15

Rope Curls
100x15
120x15
140x15

Tricep Pushdown
100x15
120x15
140x15

V-bar Curls
100x15
120x15
140x15

Hammer Pushdown
100x15
120x15
140x15

Hammer Curls
100x15
120x15
140x15

V-bar Pushdown
100x15
120x15
140x15

Crucifix Cable Curls
100x20
140x15
180x10

Skullcrushers
105x10
145x10
195x10

DB Hammer Curls
50'sx10
40'sx15
30'sx20

OH DB Tri Extension
50'sx20
40'sx20
30'sx20

Ez-bar Curls
50x20
80x15
110x10

Ez-bar OH Tri Extension
50x20
80x20
110x20

Really good arm workout, pump was great. Felt pretty strong today. Weighed 260 yesterday. All the cable work was done on a new machine so the weight felt different but change is welcome.

 

[spinyvegeta]

CHEST
Bench
135x10
225x5
315x5
365x1
385x1
315x3
225x10
135x25

Pec Deck Flys
180x20
190x20
200x20
100x20x3

HS Incline Press
180x15
230x10
270x10
320x5

HS Wide Chest
180x20
270x15
360x10
450x5

Vertical Chest Press
200x20
150x20
100x20x2
150x20
200x10

Didnt get a lot done but pushed some good weight. Body is feeling better as the orals clear my system. Weight staying stagnant but its better than adding fat.

 

[spinyvegeta]

LEGS
Leg Press
215x50
395x20
575x15
665x15
485x20
305x30

Seated Calf Raise
180x20
225x20
270x10

Hack Squat
260x10
440x10
530x5
620x5
350x10
170x20

G-Curl
90x15x3

Seated Calf Raise Machine
250x15
280x15
310x15

Leg Curl
150x10
180x10
210x10

Leg Extension
90 to failure

The new leg press is a bitch. It starts at the bottom of the rep and with my hip it isn't easy to get in and push from that position, especially with my hip. Made the most of it though and got a good workout. I think it will be a while until I can squat effectively.

 

[spinyvegeta]

BACK
HS High Row
180x10
270x10
360x10

Wide Lat Pulldown
170x10x3

Cable Rows
210x10x3

HS Iso Pulldown
180x10
230x10
270x5

Wide Handle Lat Pulldown
170x10x3

Rope Row
100x10
130x10
160x10

HS Lat Flexor
180x10
230x10
270x10

Underhanded Lat Pulldown
170x10x3

Wide Handle Row
100x10
130x10
160x10

HS BTN Pulldown
180x10
230x10
270x10

Short Handle Pulldown
170x10x3

V-handle Row
100x10
130x10
160x10

HS Low Row
180x10
270x10
360x10

Facepull
170x10x3

Short Handle Row
100x10
130x10
160x10

Decent back workout this morning. Still getting used to the new cable machine, weight is heavier on it. Legs are sore from yesterday but my hip isn't so that's a good thing. Can't wait to start training normal again

 

[spinyvegeta]

Shoulders & Traps
Single Arm Side & Front Lateral
30x20
40x20
50x20

Cable Side Laterals
100x10
140x10
180x10

Rope Facepull
100x20
150x15
200x10

Straight Arm Pulldown
100x20
130x15
160x10

Seated Military Press
180x10
230x10
270x5
320x3

Shrugs
295x20
385x20
475x10

Reverse V-handle Front Row
100x20
150x15
200x10

Reverse Pec Deck Flys
135x10
150x10
165x10
185x10

Cable Front Row
100x20
150x15
200x10

Reverse Incline Press
150x10
210x10
255x10

Side Lateral Machine
190x10
180x10
170x10

HS Shoulder Press
300x20
290x15
280x10

Bent Over Reverse Flys
50'sx10x3

DB Side Raise
50'sx10x3

Yesterday's workout. I feel my shoulders are lagging even though they take a beating. Might have to hit them twice weekly.

 

[spinyvegeta]

LEGS
Hack Squat
170x10
260x10
350x10
440x10
530x10
620x5

Seated Calf Raise
135x20
225x20
270x10

G-Curl
90x15
135x10
180x5

Leg Press
215x20
305x20
395x20
485x20
575x20
665x10
755x10
845x10

Calf Extension
395x20
485x20
575x20

Leg Curl
180x10
210x10
240x10

Calf Raise Machine
280x10
295x10
310x10

Decent work today. Hip progressively gets better each week. I actually cant wait to squat again. This has taken a toll on my legs. I can see theyve regressed. Especially my hamstrings.

 

[spinyvegeta]

Bi's & Tri's
1 Arm Preacher Curl
35x20
45x15
55x10

Seated Dips
220x10x3

Preacher Curl
60x20
85x15
110x10

OH Tri Extension Machine
80x10
100x10
120x10

V-bar Curls
130x10
150x10
170x10

Rope Pulldown
130x10
150x10
170x10

Rope Curls
130x10
150x10
170x10

V-bar Pushdown
130x10
150x10
170x10

Ez-bar Curls
130x10
150x10
170x10

Tricep Pushdown
130x10
150x10
170x10

Hammer Curls
130x10
150x10
170x10

Hammer Pulldown
130x10
150x10
170x10

DB Hammer Curls
50'sx10
55'sx10
60'sx10

DB OH Tri Extension
50'sx10
55'sx10
60'sx10

Crucifix Cable Curls
120x10
200x10
160x10

Incline DB OH Tri Extension
30's to failure

Slacker got up late so I only had an hour workout. Wanted to get more done but upped the weight with good form. All I can ask for right now. Weight is 261 this morning but I'm sure some is carb bloat from the weekend. The scale is a placebo. You'll accept any change for improvement, real or not.

 

[spinyvegeta]

CHEST
Bench
135x10
225x5
315x5
405x2
315x5
225x10
135x30

Cable Flys
120x10
160x10
200x10

Incline Bench
135x10
185x10
225x10

Pec Deck Flys
100x20
150x20
200x20

HS Wide Chest
270x15
450x10
360x10

DB Flys
50'sx10x3

HS Incline Press
180x15
320x5
270x10

Hit some good numbers today. Titties were too pumped. 1st time in a while that ive hit 405 again. Felt so easy that i hit it twice. Weight staying steady at 260.

 

[oslv]

bro can you please explain to me why would you do Tren A and Tren E in the same stack? and you were doing Tren E eod @ 200?? aren't the sides too harsh? my main concern on tren is the insomnia, have to take pills to sleep.
BTW awesome log brother keep up the hard work, I'm 42 as you are and man it is hard to keep grinding everyday gotta love this to stay on path.

 

[spinyvegeta]

bro can you please explain to me why would you do Tren A and Tren E in the same stack? and you were doing Tren E eod @ 200?? aren't the sides too harsh? my main concern on tren is the insomnia, have to take pills to sleep.
BTW awesome log brother keep up the hard work, I'm 42 as you are and man it is hard to keep grinding everyday gotta love this to stay on path.

Start with both A and E to start feeling it within 10 days instead of 3 weeks. Plus I was running a high dosage and that was the only way to achieve it. Tren E is way less harsh for sides than acetate. I really have no problems sleeping but if I do, there's unisom or melatonin.

 

[Iron Game]

Great log, great answers.

 

[spinyvegeta]

Great log, great answers.

Thanks man

 

[spinyvegeta]

LEGS
Hack Squat
170x10
260x10
350x10
440x10
530x10

Seated Calf Raise
135x20
225x20
270x20

G-Curl
90x15x3

Leg Press
215x20
305x20
395x20
485x20
575x20
665x10
755x10
845x10

Leg Curl
180x10x3

Seated Calf Raise Machine
310x10x3

Abbreviated workout this morning, only about 55 mins. Hip felt better today and I'm hoping to start squatting in December. It's going to be tough to build my legs back up while staying safe not to re-injure myself. But my quads seem to respond best with moderate weight, damn slow twitch fibers.

 

[spinyvegeta]

BACK
Wide Lat Pulldown
170x10x3

Cable Row
200x10x3

1 Arm Row
100x10
140x10
170x10

Straight Arm Pulldown
100x10
140x10
120x10

HS High Row
180x10
270x10
360x10

HS Iso Pulldown
270x5
250x8
230x8

Bent Handle Pulldown
170x10x3

HS BTN Pulldown
270x10x3

Cable Front Row
170x10x3

Underhanded Pulldown
170x10x3

HS Lat Flexor
270x10x3

HS Low Row
360x10x3

Got shorted for time so I went heavy after i got warmed up. Seemed like my back was a little sore from chest day. Huge pump this morning. Might finally have this thing growing at a good pace.