Spiny's Cycle Log

[spinyvegeta]

Shoulders & Traps
DB Side to Front Raise
10'sx10
15'sx10
20'sx10

HS Front Iso Military Press
270x8
320x8
360x8
180x8

BB Shrugs
325x10
375x10
415x10

Seated Military Press
235x5
255x5
275x5

Single Arm Side to Front Cable Laterals
30x10
40x10
50x10

Rope Facepull
170x10x3

Reverse v-handle Front Rows
170x10x3

DB Bent Over Reverse Flys
50'sx10
60'sx10
70'sx10

Facepulls
170x10x3

BB Front Row
145x10
195x10
215x10

Shoulder Press
200x10x3

Standing DB Y Press
45'sx10
55'sx10
65'sx10

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

Cut my chin badly while shaving so I had to stop the bleeding before I went to the gym, so I was late again. Got a decent workout in. Went heavier when I could. The 360x8 on the military press went up easy. 263 this morning but I'm bloated like crazy.

 

[LeatherHead]

Any updated pics spiny?

Sent from my SM-G900V using Tapatalk

 

[spinyvegeta]

Haven't taken any but I guess I could

 

[spinyvegeta]

Bi's & Tri's
1 Arm Preacher Curl
40x15
60x10
70x10

Seated Dips
230x10
245x10
260x10

Preacher Curls
80x15
110x10
140x10

Skullcrushers
70x10
140x10
190x10

V-bar Curls
100x15
150x10
170x10

Rope Pulldown
100x15
150x10
170x10

Rope Curls
100x15
150x10
170x10

V-bar Pushdown
200x10x3

Cable Curls
100x15
150x10
170x10

OH Rope Tri Extension
100x15
150x10
170x10

Crucifix Curls
100x10
120x10
140x10

Tricep Pushdown
200x10x3

DB Hammer Curls
60'sx10
70'sx10
80'sx10

Incline DB OH Tri Extensions
35'sx15x3

DB Curls
40'sx10
60'sx10
80'sx10

DB Kickback
40'sx10
60'sx10
80'sx10

Ez-bar Curls
50x20x3

OH Ez-bar Tri Extensions
50x20x3

Killed it today. Muscles are sore. Trying a new pwo compound. Actually I've used it before but not for a year or two.

 

[spinyvegeta]

LEGS
Leg Press
215x20
305x20
395x20
485x20
575x20
665x20
755x10
845x10
935x10

Seated Calf Raise
135x20
225x20
270x20

G-curl
90x20x3

Calf Extension
485x20
575x20
665x20

Front Squat
105x10
145x10
175x10

Seated Calf Raise Machine
310x10x3

Standing Single Leg Curl
100x5
110x5
120x5

Finally got some weak ass squats in. It was tough but really didnt have any pain in my hip. Next will be back squats. And then i need to play catch up with my hammies.

 

[spinyvegeta]

https://youtu.be/82OKsbv5uhU

 

[spinyvegeta]

BENCH
Chest
135x10
225x5
315x5
405x1
315x5
225x10
135x30

HS Incline Press
270x10
360x5
320x5

DB Flys
50'sx20x3

HS Wide Chest
270x20
360x10
320x15

Vertical Chest Press
200x10
200x20
200x15

Didn't get a whole lot done especially fucking with that video and other stuff. Wife made me laugh right as I started pushing but it felt so light I put it up. Strength seems to be increasing weekly. Weight is still 260.

 

[spinyvegeta]

BACK
Wide Lat Pulldown
180x10
210x10
240x10

Wide Handle Pulldown
240x10x3

Underhanded Pulldown
240x10x3

V-Handle Pulldown
240x10x3

BTN Pulldown
210x10x3

Wide Handle Row
210x10
240x10
270x10

V-Handle Row
270x10x3

Ez-Curl Row
270x10x3

Underhanded Row
210x10x3

Rope Row
180x10x3

1 Arm Row
100x10
150x10
200x10

Straight Arm Pulldown
150x10x3

Yates Row
200x10x3

Cross Crucifix Facepull
100x10
160x10
200x10

Rope Facepulls
200x10x3

Yesterdays session. Decent work.

 

[spinyvegeta]

LEGS
Leg Press
205x20
295x20
385x20
475x20
565x20
655x10
745x10
835x10
925x10
1015x10

Straight Leg Deadlifts
160x10x3

Leg Curls
120x20
150x10
180x10

Leg Extensions
120x10
150x10
180x10

Good Girl
110x10
130x10
150x10

Bad Girl
110x10
130x10
150x10

Standing Calf Raise
295x20x3

Lying Leg Curl
60x20
90x15
120x10

Horizontal Leg Press-no rest
135x10x6

Calf Extension
135x20x3

Hip was feeling pretty good except on those stiff leg deadlifts. Being able to rep light weight is a plus though. My hammies have been the most affected by my injury. Loss of size.

 

[spinyvegeta]

Bi's & Tri's
1 Arm Preacher Curl
50x10x3

Seated Dips
255x10x3

Preacher Curl
50x20
80x15
100x10

OH Tricep Machine
140x10
190x10
220x10

Crucifix Cable Curls
100x20
120x20
140x20

Skullcrushers
90x10
140x10
180x10

Rope Curls
150x10
160x10
170x10

V-bar Pushdown
200x10x3

V-bar Curls
150x10
160x10
170x10

Rope Pulldown
150x10
160x10
170x10

Ez-bar Curls
150x10
160x10
170x10

OH Rope Extension
150x10
160x10
170x10

Wide bar Curls
100x10
120x10
140x10

Tricep Pushdown
200x10x3

Single Arm Cable Curl
50x10
60x10
70x10

Single Arm Pulldown
100x10
90x10
80x10

DB Curls
30'sx15x3

DB OH Tri Extension
30x15x3

Ez-bar Curls
50x20x3

Ez-bar OH Tri Extension
50x20x3

Yesterdays workout. Felt strong as hell.

 

[spinyvegeta]

Delts & Traps
Side to Front single arm laterals
30x10x3

Rope Facepull
170x10x3

Reverse V-handle Front Row
170x10x3

HS Front Iso Military Press
270x10
360x10
320x10

BB Shrugs
325x10
375x10
415x10

Facepull
170x10x3

Cable Front Row
170x10x3

Seated Military Press
145x10
235x10
285x5

Reverse Incline DB Flys
30'sx15x3

DB Front Row
60'sx10
65'sx10
70'sx10

Bent over DB Reverse Flys
30'sx10x3

DB Shrugs
100'sx10x3

Standing DB Press
50'sx10
55'sx10
60'sx10

Decent workout in an hour. Strength is suprising me so far. Wanted to start an oral cycle Monday but I see no reason for it, the way my strength has increased

 

[spinyvegeta]

LEGS
Leg Press
295x20
475x20
655x20
835x10
1015x10

Calf Extension
295x20
475x20
655x20

G-Curl
90x15x3

Seated Calf Raise
135x20
225x20
270x20

Hack Squat
260x10
440x10
620x5

Seated Calf Raise Machine
310x10x3

Standing Single Leg Curl
100x10x3

Another abbrieviated workout but bed was so appealing this morning. That little vacation was way too short. Cant wait until xmas vacation, I get 10 days off paid.

 

[gunther1986]

Great log, man. Amazing transformation as well.
Can't wait for more progress pics. Keep it up

 

[spinyvegeta]

CHEST
Bench
135x10
225x5
315x3
405x1
430x0
315x5
225x10
135x20

DB Incline Flys
50'sx10x3

HS Incline Press
270x10
320x10
360x5

Pec Deck Flys
200x10x6

HS Wide Chest
270x15
360x15
450x8

Almost had 430 but I think my spotter helped too soon. I know I took it down too quickly, and I probably shouldn't have done a 405 rep right before that. Going for a PR really saps my time for extra work. Should be getting a lot more reps in

 

[spinyvegeta]

BACK
Cable Rows
100x10
160x10
210x10

Wide Lat Pulldown
100x10
140x10
170x10

One Arm Row
100x10
140x10
170x10

BTN Lat Pulldown
100x10
140x10
170x10

Rope Row
100x10x3

Straight Arm Pulldown
100x10x3

Bent Handle Lat Pulldown
170x10x3

V-handle Lat Pulldown
170x10x3

Cable Back Extension
210x5x3

Yates Row
170x10x3

HS High Row
180x10x3

Not a killer workout but I was tired and short on time so I focused on slow reps and slow negatives. Kind of a good preload until next week. Have a drug test at work this month so had to switch to xanax to help regulate deep sleep.

 

[spinyvegeta]

BACK
Cable Rows
210x10x3

Back Extension Rows
210x10x3

1 Arm Row
170x10x3

Straight Arm Pulldown
150x10x3

Yates Rows
170x10x3

Wide Lat Pulldown
170x10x3

BTN Pulldown
170x10x3

Wide Handle Pulldown
170x10x3

HS High Row
180x10
270x10
360x10

HS Iso Pulldown
180x10
230x10
270x8

HS BTN Pulldown
180x10
270x10
320x10

HS Lat Flexor
180x10
320x10x10

HS Low Row
270x10
360x10
450x10

2nd back workout yesterday because I feel I didn't get enough done in the morning. Funny thing is not even sore.

 

[spinyvegeta]

LEGS
Leg Press
295x20
475x20
655x20
835x10
1015x10

Seated Calf Raise
135x30
225x30
270x20

G-Curl
90x15
135x10
180x10

Hack Squat
350x10
440x10
530x10

Seated Calf Extension Machine
305x10x3

Standing Single Leg Curl
100x10x3

Need to start getting in there early. An hour just isn't cutting it for what I need to get done. I'm both spent after my workout. Maybe winded by having to rush to get things done, but I'm not even doing any pre or post work in to exhaust the muscles

 

[TBJ9000]

Omg spiny - yoar so yoked

 

[spinyvegeta]

Omg spiny - yoar so yoked

Thanks man

 

[spinyvegeta]

Bi's & Tri's
1 Arm Preacher Curl
30x15
40x10
50x10

Srated Dips
255x10x3

Preacher Curl
50x10
80x10
110x10

Tri Arm Extension
50x20
60x15
70x10

Crucifix Cable Curl
100x10
120x10
140x10

Skullcrushers
90x10
180x10
220x10

V-bar Curls
180x10x3

Rope Pulldown
180x10x3

Rope Curls
180x10x3

V-bar Pushdowns
200x10x3

Wide bar Curls
180x10x3

Tricep Pushdown
200x10x3

Ez-bar Curls
180x10x3

OH Rope Tri Ext.
180x10x3

1 Arm Cable Curls
50x10
70x10
90x10

1 Arm Pushdown
50x10
70x10
90x10

Incline DB Curls
30'sx10x3

OH Tri Ext Machine
220x10x3

Ez-bar Curls
60x30
80x20
100x20

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

Great workout today. Last few times I've hit both muscle groups for 10 lifts. I was definitely spent after all was said and done. On a shitty note, i lost my job yesterday. My boss starting calling me names and demeaning me for the 3rd time in a month. I simply couldnt take it anymore so i let him know how i felt about him. After 8 years of 55+ hours every week, that was the gratitude i got. So, Christmas will be tight this year.