Spiny's Cycle Log

[spinyvegeta]

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

DB Front Raise
25'sx10
30'sx10
35'sx10

Seated Military Press
135x10
185x10
225x10
275x3

Rope Facepull
100x20
125x20
150x15
175x10

Rope Front Row
100x20
125x20
150x10

Crucifix Cable Laterals
60x20
80x20
100x20
120x20
140x10
160x10
180x10
200x10

Straight Arm Pulldown
100x20
125x15
150x10

Cable Front Row
100x20
150x15
200x10

Side Lateral Machine
50x30
100x20
150x15
200x10

Shoulder Press
100x30
150x25
200x20
250x10
300x5

Cross Crucifix Facepull
100x20
120x20
140x15
160x10
180x10
200x10

Bent Over Reverse DB Flys
30'sx10x2
30'sx15x3
30'sx20

Shrugs
450x20x2
540x15x2
630x10x2

Ez-bar Raise
50x15
60x10
70x10
40x15
30x15

15 mins Bike

Really good workout today with a mix between heavy and light lifts. Put an offer on a different house which really takes some stress off me. We expect an answer today so things could be rolling along.

 

[spinyvegeta]

BACK
Deadlift
135x10
225x10
315x5
405x3
495x1
585x0
565x0
545x1

Bent Over Rows
180x5x4
270x3x4
320x3
360x2
230x10x4
140x15x3
160x10x3

Wide Lat Pulldown
270x20
360x15
450x10
540x10

Seated Row
180x20
270x15
360x10

Wide Grip Pull Ups
BWx10x3

1 Arm Cable Row
200x10x3

I got 585 and 565 both halfway up but couldn't lock them out. Didn't have straps or I'm sure I would've hit a new PR. Mostly Lat work today instead of middle back. It was different focusing just on them for once, maybe I can get them to grow as well. Offer was accepted on the house for 257.5k so now just need an inspection and appraisal to finish it off.

 

[spinyvegeta]

LEGS
Squats
135x10
185x10
225x10
275x10
315x10
365x5
405x3
465x2
495x1

Seated Calf Raise
165x20
235x20
305x10
270x10
235x20
200x20

Hack Squats
190x10
280x10
370x10
460x10
550x10

Straight Leg Deads
70x10
80x10
90x10
100x10
110x10
120x10
130x10
140x10
150x10

Not a bad leg day right after back. Hit the pool right after which felt great. Especially in 100 degree heat. Everyone was fleeing the city for the holiday weekend as I'm wishing I could be grilling in my own back yard.

 

[spinyvegeta]

Bi's & Tri's
Preacher Curl
50x20
75x20
100x15
135x10x2

Skullcrushers
90x10
140x10
180x10
200x10
230x5

Incline DB Curls
30'sx10
35'sx10
40'sx10

Incline DB Tri Extensions
30'sx20
35'sx20
40'sx20

Wide bar Curls
60x30
80x30
100x20
120x15
140x10

Dips
BWx20x5

Preacher Curl Machine
100x30
100x20x2
125x15x3
150x10x4

Tricep Pushdown
100x30
100x20x2
125x15x3
150x20x4

Limited time but walked out of there pumped as hell. Wanted lots of reps and heavy weight to feel the burn and shred. My gym game is finally coming back into focus, now I just need to have the same drive outside the gym. I'm working on it but it won't be completely solid until we move into the new house.

 

[spinyvegeta]

CHEST & LEGS
Bench
135x5
185x5
225x5
275x5
315x5
365x2
405x1
315x3
225x10

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

Incline Press
180x20
230x15
270x10
320x8
360x7

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

Leg Press
440x15
710x10
980x10
1070x10
1160x10
1250x10

Leg Curl
50x20
100x15
150x10
125x10
75x15
50x20

Calf Extension
710x20
620x20
710x20
620x20
530x20
530x30

Very nice session for only an hour and a half. Would've had more time but my son goes so slow when I get to his house. All the pre-workout and aminos are at his house so I help him get them ready. Weight seems to be staying steady at 257 which is just fine. I'm trying to get enough protein and calories in so that my body doesn't start eating muscle. Torso is looking better daily.

 

[EMW14]

I don't know how you can do chest and legs in the same session! Let alone in an hour and a half! Leg day for me is leg day. I'm spent after a leg workout!

 

[spinyvegeta]

I don't know how you can do chest and legs in the same session! Let alone in an hour and a half! Leg day for me is leg day. I'm spent after a leg workout!

Just trying to shock my legs to get some damn growth so I'm hitting them as much as I can

 

[spinyvegeta]

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

DB Front Raise
25'sx10
30'sx10
35'sx10

DB Bent Over Flys
25'sx10
30'sx10
35'sx10

Front Raise
90x10
140x10
180x10
200x10

Rope Facepulls
100x20
150x10
200x10
175x15
125x20

Shrugs
460x15
550x10
640x10
550x10
460x10

Seated Military Press
135x15
185x10
225x10
275x4

Rope Front Row
100x20
125x20
150x15
175x10
200x10

Shoulder Press
180x15
230x10
270x10
320x8
360x5

Reverse Grip V-handle Front Row
100x20
125x20
150x15
175x10
200x10

DB Y Press
50'sx10
55'sx10
60'sx10

Side Raise Machine
100x20
150x15
200x10

Crushed everything today in about an hour and a half. Working days for the next couple of weeks so I had to go in after work. Totally crowded and cluster fucked but people get out of my way so it's not that bad. Knees are a little sore but I'm going to hit legs tomorrow.

 

[spinyvegeta]

BACK
Wide Lat Pulldown
205x10
250x10

Bent Wide Handle Pulldown
205x10
220x10

V-handle Pulldown
205x10
220x10

Double Handle Pulldown
205x10
250x10

V-handle Row
205x10
250x10

Wide Handle Row
205x10
250x10

Double Handle Row
205x10
250x10

Wide Bar Row
205x10
250x10

Lat Pulldown
270x10
360x10
450x10

Seated Row
180x10
270x10
360x10

Bent Over Rows
90x10
180x10
225x10
315x5x2
135x15

Seated Row Machine
50x30
100x20
150x10

BTN Pulldown
100x10x2
150x10
125x15

Lat Pulldown Machine
100x10x2
150x10x2
125x15

Wide Lat Pulldown Machine
100x15x2
150x10
125x15x2

Really crushed my back and I'm fucking excited. Not much more to say exactly exhausted as hell

 

[spinyvegeta]

LEGS
Leg Press
440x20
710x20
980x20
1070x20
890x15
800x15
620x15
530x15
350x15
260x15

Calf Extension
620x20
530x20
440x20
350x20
260x20

Leg Extension
50x20
50x30
50x25

Leg Curls
50x20x5

Hack Squats
190x15
280x10
370x10

Reverse Hack Squat
190x10
280x10
370x5
100x20

Calf Extension
190x20
280x20
370x20
100x20

Knees were still sore but needed to get some reps on these twigs in. Stayed there for 2 hours and got a decent workout it. Should be very sore after all that. Can't watch the news or anything because of all the shit that's going on in the world. Get a grip people.

 

[spinyvegeta]

Bi's & Tri's
Preacher Curl Machine
50x30
75x20
100x10
125x10
150x10

Rope Pulldown
100x20
110x10
120x10
130x10
140x10

DB Curls
30'sx10
35'sx10
40'sx10
45'sx10
50'sx10

OH Tricep Extension
60x20
70x20
80x20
90x20
100x20
110x20

Rope Curls
100x20
110x20
120x20
130x20
140x20

Tricep Pushdown
100x20
110x20
120x20
130x20
140x20

1 Arm Preacher Curls
25x20
37x15
50x10
67x10
75x5x2

OH Rope Tri Extension
100x20
110x20
110x20
130x20
140x20

Ez-bar Curls
50x20x2
70x20x2
90x20
100x10
110x5x2

Seated Dips
240x20x2
220x20x2
200x20x2

1 Arm Cable Curls
50x20
40x20
30x20
20x20
60x20

1 Arm Pulldown
50x10
40x10
30x20
20x25
60x10

This was last night's session. Got a lot of stuff done but was there for 2 hours. Wanted at least 5 sets per lift.

 

[spinyvegeta]

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

DB Front Raise
20'sx10
25'sx10
30'sx10
35'sx10

DB Bent Over Reverse Flys
20'sx10
25'sx10
30'sx10
35'sx10

Front Row
90x10
140x10
180x10
200x10
230x10

Seated Military Press
135x10
185x10
225x10
275x4
315x3 PR

Shrugs
450x10x2
540x10x2
630x10x2

Shoulder Press
180x10
230x10
270x10
320x8
360x5

Facepull
100x20
125x20
150x15
175x10
200x10

Cable Front Row
200x20x3

Cable Side Laterals
100x10
120x10
140x10
160x10
80x20

Cross Crucifix Reverse Flys
50x10
60x10
70x10
80x10
40x20

Lateral Raise Machine
50x50
100x20
150x15
200x10

This was last night's workout. I'm actually pretty sore after that go around. Weight has been going up slightly but I have been eating more bread for sandwiches.

 

[spinyvegeta]

CHEST
Bench
135x5
185x5
225x5
275x5x5

Incline Press
140x20
180x15
230x10
270x10
320x10
360x7

Cable Crossovers
60x20
80x20
100x20
120x20

Chest Press
180x15
270x10
360x10
450x5

Cable Flys
100x20x4

DB Incline Press
75'sx15
70'sx15
65'sx15
60'sx15

DB Incline Fly
60'sx10
65'sx10
70'sx10
75'sx10

Vertical Chest Press
100x20
150x15
200x10
240x10

Pec Deck Flys
100x20
150x20
200x20
240x15

15 mins stationary bike

Started out sore as hell but after hitting Bench I was fully warmed up. Might need a rest day soon since I haven't taken one in a while. Weight is slowly going up but that's because my eating is shit. Sleep has been very nice lately though, sucks that I'm going back to nights next week.

 

[spinyvegeta]

BACK
Bent Over Rows
135x20
185x10
225x10
275x10
315x5

Deadlift
135x10
225x10
315x10
405x3
495x1

Meadow Rows
50x10
60x10
70x10
80x10
90x10

Wide Lat Pulldown
175x10x3

Wide Handle Pulldown
175x10x3

V-handle Pulldown
175x10x3

Double Handle Pulldown
175x10x3

Double Handle Row
235x10x3

V-handle Row
235x10x3

Wide Row
235x10x3

Wide Handle Row
235x10x3

Lat Pulldown Machine
210x20
350x10
490x10

Seated Row
140x20
280x10
420x5

BTN Press
135x10x2
185x10
225x5

Reverse Incline DB Row
55'sx10
65'sx10
75'sx10x3

Nice workout today while being sore in my upper body. Just have to get warmed up 1st. Starting back on nights again today. Really sucks but I'm sure my body will get used to it quick.

 

[spinyvegeta]

LEGS
Leg Press
450x20x10

Squats
135x10 Paused
185x10 Paused
225x10
275x10

Seated Calf Raise
115x20
140x20
185x20
230x20

Reverse Hack Squat
100x20
150x20
200x15
250x10

Leg a Curls
50x30
75x20
100x15
125x10
150x10

Leg Extension
50x30
75x25
100x20
125x15
150x10

Good Girl
50x30
100x20
150x15
200x10
175x10
125x15
75x20

Bad Girl
50x30
100x20
150x15
200x10
175x10
125x15
75x20

Calf Extension
315x20x4

Went light today to go easy on my knees and stimulate some growth. My quads were on fire after just the leg press. I'm friggin starving today, not sure why. I guess my workouts lately have been fueling my hunger big time. Weight is back up to 262.

 

[spinyvegeta]

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

DB Front Raise
20'sx10
25'sx10
30'sx10

DB Bent Over Reverse Flys
20'sx10
25'sx10
30'sx10

Front Row
50x20
100x20
150x10
200x10

Seated Military Press
135x10
225x10
315x1
275x6
185x10

Rope Front Row
100x20
150x15
200x10
175x10
125x15

Rope Facepull
100x20
150x15
200x10
175x10
125x15

Crucifix Cable Laterals
100x20
120x10
140x10
130x10
110x10

Cable Reverse Flys
40x20
60x10
80x10
70x10
50x10

Shoulder Press
140x30
180x20
230x15
270x10
320x8
360x5

Lateral Raise Machine
50x50
100x20
150x15
200x10

BB Front Raise
50x20
60x10
70x10
80x10
90x10

DB Press
75'sx15
70'sx15
65'sx15
60'sx15
55'sx15

Seated Bent Over Reverse Flys
50'sx10
45'sx10
40'sx10
35'sx10
30'sx15

DB Front Row
50'sx10
55'sx10
60'sx10
65'sx10
70'sx10
75'sx10

Killed my shoulders today. Actually had a very nice pump going by the end of it. I can feel the soreness creeping in so that's a good sign. Lots of trap movements today, not sure why since they are growing like wildfire. Still hungry as hell.

 

[spinyvegeta]

Bi's & Tri's
Preacher Curl
50x20
75x20
100x15
125x10
135x10

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

Cable Curls
100x20
110x15
120x10
130x10
140x10

OH Tricep Rope Extension
100x20
110x20
120x20
130x20
140x20

Preacher Curl Machine
50x30
75x20
100x20
125x15
150x15

Seated Dips
100x30
140x20
170x20
200x20
240x20

Ez-bar Curls
50x30
70x20
90x10
110x10

OH Tri Extension
50x30
70x20
90x20
110x20

DB Curls
25'sx30
30'sx20
35'sx20
40'sx15
45'sx10

DB OH Tri Extension
25'sx30
30'sx20
35'sx20
40'sx20
45'sx20

Tired and sore today but muscled through. Been over 2 weeks without a rest day, I see this weekend being weight free. Still making gains left and right though. Can't complain about that.

 

[spinyvegeta]

CHEST
Bench
135x5
185x5
225x5
275x5
315x3
365x1
340x4
245x10

Incline Press
140x25
180x15
230x10
270x10
320x5
360x8

Cable Crossovers
60x20
100x20
140x20

Chest Press
180x20
270x10
360x10
450x6

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

DB Press
75'sx20
70'sx20
65'sx20
60'sx20
55'sx20

DB Flys
50'sx10
55'sx10
60'sx10
65'sx10

Lots of cardio

Couldn't Press as heavy as I wanted today because my body is very sore. It's been close to 3 weeks straight without a rest day. But once I get everything warmed up its ready to hammer weight. Still eating like a hog, I just feel I'm hungry all the time.

 

[spinyvegeta]

LEGS
Leg Press
400x20x10

Reverse Hack Squat
100x20x5

Hack Squat
150x20x5

Straight Leg Deadlifts
95x20x3

Seated Calf Raise
100x25x5

Leg Curl
80x20x5

Weighted Ab Crunch
50x100 Straight
50x100 Left
50x100 Right

Went light today for hypertrophy, especially with my hamstrings. Taking 2 days off felt so good. I'm very refreshed except for sleeping on this hotel bed. It's way too fucking soft and it's starting to wear on me.

 

[spinyvegeta]

Delts & Traps
DB Front Raise
20'sx10
25'sx10
30'sx10

DB Side Raise
20'sx10
25'sx10
30'sx10

Bent Over Reverse DB Flys
20'sx10
25'sx10
30'sx10

Front Row
50x20
100x10
150x10
220x10

Seated Military Press
135x15
225x10
315x4 PR
275x6
185x15

Rope Facepull
125x15
150x15
175x10
200x10

Rope Front Row
125x15
150x15
175x10
200x10

Shoulder Press
180x15
270x10
360x7
320x9
230x15

Shrugs
270x20
450x10
540x10
630x10
360x20

Straight Arm Pulldown
100x15
110x15
120x15
130x10
140x10

Lateral Raise Machine
100x20
125x15
150x15
175x15
200x10

Weighted Ab Crunch
80x50x3
100x50

Decent workout at least until I stepped on the scale and saw 269. That's depressing. I know most of it is water weight but it still stings. Still making gains and hitting PR'S.