Spiny's Cycle Log

[spinyvegeta]

Shoulders & Traps
Front to Side DB Laterals
15'sx10
20'sx10
25'sx10

Reverse grip V-handle Front Row
150x10
160x10
170x10

Rope Facepulls
100x20
130x15
160x10

Crucifix Cable Laterals
100x10
120x10
140x10

BB Front Row
105x10
125x10
145x10

HS Front Iso Military Press
270x10
320x10
360x8

BB Shrug
235x20
325x15
415x10

Seated Shoulder Press
200x20
235x10
255x10

DB Incline Reverse DB Fly
30'sx20
30'sx12
30'sx10

DB Side Raises
40'sx10
45'sx10
50'sx10

Shit was screaming after that workout. Only had an hour but pushed some good weight. I've been doing less volume and more weight lately mainly due to time constraints but it seems to be paying dividends.

 

[Presser]

dude your log is fucking awsome! love the details!

 

[spinyvegeta]

dude your log is fucking awsome! love the details!

Thanks man

 

[spinyvegeta]

LEGS
Squats
135x10
225x10
315x5

Leg Press
565x20x5

Lying Leg Curl
60x20
75x20
90x10
105x10
120x10

Leg Extension
60x30
75x20
90x20
105x20
120x20
150x10
165x10
180x10
195x10
210x10
225x10
240x10
255x10

Standing Calf Extension
215x30
315x20
395x20x2
295x20
215x30

Leg Curl
60x30
75x20
90x20
105x20
120x20

Really good leg day. Squats felt good on my hip and had a great pump. Only had 60 mins but made it worth my while.

 

[spinyvegeta]

CHEST
Bench
135x10
185x10
225x5
315x5
365x2
405x1
315x9
225x10
135x25

Cable Flys
100x15
140x15
180x15
60x30

Decline Chest Press
110x30
120x20
130x20
140x15
150x15
160x10

DB Flys
40'sx10
50'sx10
60'sx10

DB Incline Press
75'sx20
70'sx15
65'sx12
60'sx12
55'sx12

Pec Deck Flys
100x50
120x30
140x20
160x20
180x15
200x10

Massive pump going on after all that volume. Working out with my son has helped me increasing reps while encouraging him to push. I want him to start training, not just work out.

 

[spinyvegeta]

DELTS & TRAPS
Front to Side DB Laterals
15'sx10
20'sx10
25'sx10

Rope Facepull
100x10x3

Cable Crucifix Laterals
100x10
120x10
140x10

Cross Crucifix Cable Facepull
100x10
120x10
140x10

Cable Front Row
200x10x3

Seated BB Press
95x20
115x15
135x15

BB Shrugs
315x10x3

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

DB Presses
75'sx10
65'sx20
55'sx30

DB Side Laterals
50'sx10x3

Went lighter and less reps today but held every rep for 1 to 2 seconds. Felt the burn on that. Had a limited amount of time as well because I was ready to stay for hours. Want to start crushing shoulders. Heavy DB raises, heavy reverse flys, and heavy pressing. Should get me where I want.

 

[spinyvegeta]

Bi's & Tri's
DB Curls
25'sx10
30'sx10
35'sx10

DB OH Tri Extension
25'sx20
30'sx20
35'sx20

Preacher Curls
50x20x3

Back Supported Rope Pulldown
70x15x3

Rope Curls
100x20x3

Tricep Pushdown
100x20x3

V-bar Curls
100x20x3

Dips
BWx10x3

1 Arm Preacher Curls
50x10x3

Reverse Curls
100x20x3

Ez-bar Curls
50x20
60x20
70x20

Ez-bar OH Tri Extension
50x20
60x20
70x20

Deload workout today with only an hour to spare. Got a great pump and felt the burn with so many 20 rep sets. Next week I plan to change the diet up a bit to lean out a bit, weight was 265 today and the bloat struggle was real.

 

[spinyvegeta]

LEGS
Hack Squat
190x20
280x10
370x10
460x10

Seated Calf Raise
165x20
215x20
265x20

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

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

Calf Raise Machine
200x20
300x20
400x20x2
300x20
200x20

Leg Press Machine
415x20x5

Took the weekend off, so tired from the work week. Slept in til at least noon everyday. Nice 70 minute workout. Need to start crushing hammies. Wife said they are lagging and there are some NPC shows coming up here this year. Need to drop some poundage and focus on weak areas.

 

[spinyvegeta]

DELTS & TRAPS
HS Front Military Press
90x20
180x15
270x10
360x10

BB Front Row
145x10
175x10
195x10

Rope Facepull
150x15x3

BB Shrugs
325x10
375x10
405x10

Rope Front Row
150x10
160x10
170x10

Seated Shoulder Press
195x10
235x10
285x10

DB Side Raise
50'sx10
55'sx10
45'sx10

Bent Over Reverse DB Flys
50'sx10x3

Finally got in a workout. Only trained for an hour but feel good. Been so tired lately that have wanted sleep more than gains. Putting a stop to that now. Also started some var at 50mg daily.

 

[spinyvegeta]

BACK
Wide Handle Pulldown
180x10
210x10
240x10

V-handle Pulldown
180x10
210x10
240x10

Wide Lat Pulldown
180x10
210x10
240x10

Wide Handle Row
180x10
210x10
240x10

V-handle Row
180x10
210x10
240x10

Cable Row
180x10
210x10
240x10

1 Arm Row
200x10
150x15
100x20

Lat Flexor
150x20
240x15
330x10

Only had an hour but im still getting with the program. Lighter load with a lighter diet. Weight down to 263 yesterday. Didnt have a pig out last night so im still on track.

 

[Valkyrie]

Great progress. Looking good spiney!

 

[Presser]

YEAH IT DOES, ONE OF THE BEST JOURNALS IVE SEEN INA WHILE

 

[spinyvegeta]

Great progress. Looking good spiney!

YEAH IT DOES, ONE OF THE BEST JOURNALS IVE SEEN INA WHILE

Thanks guys. I try

 

[spinyvegeta]

Bi's & Tri's
DB Curls
25'sx10
30'sx10
35'sx10
40'sx10
45'sx10
50'sx10
20'sx10

Rope Pulldown
100x20
110x15
120x10
130x10
140x10
150x10
90x20

1 Arm Preacher Curl
25x10
35x10
45x10

DB Incline OH Extension
25'sx15
30'sx15
35'sx15
40'sx15
45'sx10
50'sx10
20'sx20

Preacher Curl
50x20
75x20
100x10
110x10
120x10

DB Kickbacks
25'sx10
30'sx10
35'sx10
40'sx10
45'sx10
50'sx10
20'sx20

Ez-bar OH Extension
50x30
60x20
70x20
40x30

Ez-bar Curls
50x30
60x20
70x20
40x30

Single Arm Tri Pulldown
50x20
60x15
70x10
40x20

Rope Curls
100x20
110x20
120x20
130x15
140x15
150x10
90x30

Tricep Pushdown
100x20
110x20
120x20
130x20
140x20
150x20
90x30

Preacher Curl Machine
100x20
110x20
120x10

Seated Dips
200x20
220x20
240x20

Bicep Curls Machine
100x10
80x10
60x20

Good workout today. Lots of reps with burnout sets at the end. Had a huge pump going. Didn't check my weight today but diet is going well. Slow cut will be slow.

 

[spinyvegeta]

CHEST
Bench
135x10
225x8
315x3
365x1
315x3
225x10

DB Incline Press
60'sx20
70'sx10
100'sx10

Pec Deck Flys
100x20
150x20
200x20

HS Wide Chest
270x15
320x10
360x10

HS Incline Press
180x15
230x10
270x10

Chest Press
200x10x3

Everything felt heavy today, not training as much is putting me behind. Only had 50 minutes but put them to good use. Pump was huge for the small amount of work put in. Legs tomorrow

 

[spinyvegeta]

BACK
V-Handle Pulldown
160x10
190x10
220x10

BTN Pulldown
160x10
190x10
220x10

Wide Lat Pulldown
160x10
190x10
220x10

Underhanded Pulldown
160x10
190x10
220x10

Dual cable Row
160x10
190x10
220x10

Underhanded Row
160x10
190x10
220x10

Cable Row
160x10
190x10
220x10

V-handle Row
160x10
190x10
220x10

Lat Pulldown Machine
180x20
270x20
360x15
450x10
500x10

Reverse Incline DB Rows-hold at the top
50'sx10x3

Very good workout considering I haven't hit back in 2 weeks. Wanted to do legs but son wanted back. Legs tomorrow. Weight is 263 and baby bump is gone.

 

[spinyvegeta]

Back pump

 

[Presser]

for some reason i thought you were much bigger

 

[spinyvegeta]

Bi's & Tri's
DB Curls
25'sx10
30'sx10
35'sx10
40'sx10
45'sx10
50'sx10

DB OH Tri Extension
25'sx20
30'sx20
35'sx20
40'sx20
45'sx15
50'sx15

Ez-bar Curls
50x20
60x20
70x20
80x15
90x10
100x10
110x10

Ez-bar OH Tri Extension
50x20
60x20
70x20
80x15
90x10
100x10
110x10

1 Arm Preacher Curl
25x10
35x10
45x10
Preacher Curl
60x10
70x10
80x10

Rope Pulldown
100x10
120x10
140x10
160x10
180x10
200x10

Only had 45 mins so no rest was involved. Great workout considering. Nice pump and very strenuous reps. Knees are still sore from the basketball. Never jump like that anywhere else.

 

[Iron Game]

for some reason i thought you were much bigger

Lol, that's f'ed up!