Spiny's Cycle Log

[Presser]

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.

damn bro sorry to hear about the job loss, that does suck this time of year, well anytime really but especially now!

Ive been there though and told my boss off in my mid 20's , it felt great, and i was promised a raise and promotion and they hired a guy who had hookups at a warehouse he use to work at, so my boss hired him to get deals from warehouse we bought glass and mirrors from, and fucked me over, so i cursed him out in his office in front of supervisor and his wife, and felt amazing, then driving home realized i had a 1 year old baby girl at home and had to explain to her mom i quit my job , sucked. but better opportunities came after that so it was all meant to be, just like ur situation is meant to be bro! don't forget that!

 

[spinyvegeta]

Delts & Traps
Rope Facepulls
100x20
200x20x2

Single Arm Front to Side Laterals
50x10x3

Straight Arm Pulldown
200x5x3

Cable Front Row
200x10x3

Crucifix Cable Laterals
120x10
160x10
200x10

Reverse V-handle Front Row
200x10x3

Cross Crucifix Facepull
120x10
160x10
200x10

Seated Military Press
230x10
270x10
320x5

Reverse Pec Deck Flys
180x10
195x10
210x10

Reverse Incline Press
255x10x3

Side Lateral Machine
190x10x3

HS Shoulder Press
300x10x3

Shrugs
385x10
475x10
565x5

Bent Over DB Reverse Flys
50'sx10x3

DB Shrugs-squeeze held to failure
55'sx10
65'sx10
75'sx10

First, I want to thank everyone who's given me encouragement about my job loss, it's greatly appreciated! I feel like a huge weight is off my shoulders and better things are in my immediate future.
As far as today's workout, it was probably the best shoulder session I've had in a while. Pushing harder everywhere I can but controlled. Want these boulders to grow.

 

[spinyvegeta]

My wife is catching up to me
https://youtu.be/BqbgWTzBq2Y

 

[Iron Game]

315 looked easy for her bro

 

[spinyvegeta]

315 looked easy for her bro

Yeah, she's a beast

 

[spinyvegeta]

LEGS
Squats
135x10
225x10
315x5
225x10
135x10

Seated Calf Raise
180x20
225x30
270x20

Hack Squat
260x10
440x10
520x10

Leg Press
295x20
475x20
655x20

G-Curl
90x15
135x10
180x5

Calf Extension
295x20
475x20
655x20

Leg Curl
120x20
150x20
180x20

Finally got under the bar for some squats. Felt great even though I only pushed pussy weight. At 315 i started feeling it in my hip so i decided not to push any harder to re-aggrivate it. Now starts the job search. I have some prospects lined up and some others i will have to travel for but only an hour. Cant go without seeing my family for 5 days a week

 

[spinyvegeta]

LEGS
Leg Extensions
120x20x3

Calf Raise Machine
310x10x3

Lying Leg Curls
60x20x3

Leg Press
295x20x3
475x20x2
655x15x2

Calf Extension
295x20x3
475x20x2
655x20x2

Standing Single Leg Curl
50x10x3

Went back in for a double dipper today. Hopefully my legs will be sore tomorrow. Lots of very slow deep reps.

 

[spinyvegeta]

CHEST
Bench
135x10
225x5
315x3
405x1
315x8
225x12x2

DB Flys
30'sx20x3

HS Incline Press
360x8
360x6
360x7

HS Wide Chest
360x10x3

Pec Deck Flys
200x20x3

Horizontal Chest Press
200x20x3

Had the best pump going on through that workout. Felt really strong. Wish that would last the rest of the day. Put in some apps today and will call some other prospects. Thats what sucks living in a small town. Not a lot of prospects without traveling.

 

[spinyvegeta]

BACK
HS High Row
180x10
270x10
360x10

HS BTN Pulldown
180x10
270x10
320x10

HS Iso Pulldown
180x10
230x10
270x10

HS Lat Flexor
180x10
270x10
320x10

HS Low Row
270x10
360x10
450x10

Wide Lat Pulldown
170x10x3

Meadow Rows
115x10x3

Cable Rows
210x10x3

Yates Rows
170x10x3

Underhanded Wide Pulldown
170x10x3

Reverse Incline DB Rows
50'sx10
60'sx10
70'sx10

Bent Over Rows
135x10
225x0

Really good workout until I got to the bent over rows at 225. Hip wasn't having any of that. I do feel its getting better though. I could have went heavier on the meadow rows but it focuses all stability weight on your hip. Small steps.

 

[spinyvegeta]

LEGS
Leg Press
295x20
475x20
655x20
835x10
1015x10
1105x10

Seated Calf Raise
180x20
225x20
270x20

Calf Extension
295x20
475x20
655x20

G-Curl
90x15x3

Hack Squat
260x10
440x10
530x10

Leg Curl
120x15x3

Standing Calf Raise
400x10
300x15
200x20

Great workout this morning. Loaded the press almost as much as it will hold with 22 plates. 8 lifts and I walk out so exhausted. Nothing on the job search yet. Might have to take a job at UPS just to get us by.

 

[spinyvegeta]

DELTS & TRAPS
Front to Side one arm Laterals
30x10
35x10
40x10

Facepull
170x10x3

Reverse V-handle Front Row
170x10x3

HS Front Iso Military Press
270x10
320x10
360x10

Straight Arm Pulldown
100x10
120x10
140x10

Cable Front Row
100x10
120x10
140x10

Rope Facepulls
170x10x3

Seated Military Press
235x5
255x5
275x5

Crucifix Cable Laterals
100x10x3

Shoulder Press
200x15x3

BB Shrug
305x10
325x10
355x10

Bent Over Reverse DB Flys
30'sx10
40'sx10
50'sx10

Decent workout after a 3 day layoff. I trained Bi's & Tri's on Saturday but didn't keep track of anything. A lot of burnout sets and moderate weights followed by 20 minutes of cardio. Its been freezing cold here so i haven't felt like getting up at 3:30 to work out which has fueled a slight depression. I do have some interviews on Friday with some big companies down in the Capitol. Fuck yeah!

 

[spinyvegeta]

LEGS
Squats
135x10
185x10
225x10

Seated Calf Raise
180x20
225x20
270x20

Leg Press
295x20
565x20
835x15
1105x10

Calf Extension
295x20
565x20
835x10

G-Curl
90x15
135x10
180x6

Calf Raise Machine
310x10x3

Lying Leg Curl
60x20
90x15
120x10

Leg Extension
120x15x3

Leg Curls
120x15x3

Crushed legs today. Squats still dont feel right and havent been to the chiro in a while. Have an interview today with a huge aerospace company. Hoping this one works out and i get 1st shift.

 

[spinyvegeta]

CHEST
Bench
135x10
225x5
315x3
415x1
315x10
225x13x2

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

HS Incline Press
360x5
320x5
270x10

HS Wide Chest
360x10
320x10
270x10

Pec Deck Flys
100x20x3

Single Arm Chest Press
100x10x3

Great workout, 415 went up very easy. Its been a while since i hit 10 reps at 315. My interview went great yesterday even though its 2nd shift. Its a huge company that has locations around the world. Cutting edge technology with plenty of room for advancement. I have 3 interviews today.

 

[spinyvegeta]

BACK
Wide Lat Pulldown
170x15
170x10x2

HS High Row
180x10
270x10
360x10

1 Arm Row
150x10x3

Underhanded Lat Pulldown
170x10x3

HS Iso Pulldown
180x10
230x10
270x5

Cable Yates Row
170x10x3

V-handle Pulldown
170x10x3

HS BTN Pulldown
180x10
230x10
270x10

Seated Cable Rows
170x10x3

Wide Handle Pulldown
170x10x3

HS Lat Flexor
180x10
230x10
270x10

HS Low Row
180x10
270x10
360x10

A little tired this morning. Probably from spending 6 hours in the truck yesterday. Still got a nice pump with a lot of squeezing. One place i went to yesterday was nice and the other was kinda lame. Gotta take the good with the bad. Both would pay very well.

 

[spinyvegeta]

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

Seated Calf Raise
180x20
225x20
270x20

G-Curl
90x15x9

Leg Press
565x20x3

Calf Extension
565x20x3

This workout kicked my ass, hammies still tingling. Planning on throwing in some light lunges and other things in next leg session. Haven't been eating that well so I've lost a few pounds. Hard for me to stay up on my nutrition with stress bearing down on me

 

[spinyvegeta]

Bi's & Tri's
One Arm Preacher Curls
25x20
35x15
45x10

Seated Dips
220x10x3

Preacher Curls
50x20
75x15
100x15

OH Tri Ext Machine
80x10
90x10
100x10

Rope Curls
130x10
140x10
150x10

Rope Pulldown
130x10
140x10
150x10

V-bar Curls
130x10
140x10
150x10

OH Rope Extension
130x10
140x10
150x10

Cable Curls
130x10
140x10
150x10

Hammer Bar Pulldown
130x10
140x10
150x10

Hammer Bar Curls
130x10
140x10
150x10

Tri Pushdown
200x10x3

DB Alt Curls
35'sx10x3

Incline DB OH Extension
35'sx15x3

Ez bar Curls
50x20
70x20
90x20

Ez bar OH Tri Extension
50x20
70x20
90x20

Huge pump today, got a lot of work in. Seems like every time I work biceps and triceps, they look smaller. Weight is staying at 260 which is better than I expected. Got 3 more calls from recruiters yesterday which is good. One for another huge defense company. Which is exactly what I want.

 

[spinyvegeta]

SHOULDERS & TRAPS
Front to side Single arm laterals
30x10x3

Reverse V-handle Front Row
170x10x3

Straight Arm Pulldown
130x10x3

HS Front Iso Military Press
270x10
320x10
360x10

BB Shrugs
325x10
375x10
415x10

Facepulls
170x10x3

Seated Military Press
235x5
255x5
275x5

Rope Facepulls
170x10x3

Shoulder Press
200x15x2
200x20

BB Front Row
145x10x2
145x15

Abbreviated workout today. Had people calling me setting up interviews and then finally got a call from the company i wanted to work for. They offered me 23 to start with an increase after 500 hrs. Its a pay cut but a chance to get into a place to advance and retire at.

 

[Burrfoot1313]

Look at this guy over here!! [emoji846]


Sent from my iPhone using Tapatalk

 

[spinyvegeta]

LEGS(Hypertrophy)
Pause Squats
135x10
185x10
225x10

Single Leg Press
295x15x3

Leg Press
565x15x3

Calf Extension
565x20x3

Deadlift
135x10x3

Leg Curl
60x50
75x30
90x20

Leg Extension
60x50
75x30
90x20

A lot of different things done today. Testing out the hip in the hole position. Mostly quad work but they are on fire still. Can't wait for the holidays to be over. I'm hoping 2016 is way better than this year.

 

[spinyvegeta]

CHEST
Bench
135x10
225x5
315x3
425x1
315x10
225x12
225x10

Cable Flys
100x10
140x10
180x10
220x10

HS Super Incline
270x8
270x10x2

Pec Deck Flys
120x15
150x15
180x15

DB Press
85'sx15x3

DB Flys
50'sx10x3

Really nice workout today. Chest was fully pumped after all that. I stalled for like 3 seconds on 425 and still managed to push it up. After that i was exhausted. Been a while since I put up 425.