Spiny's Cycle Log

[spinyvegeta]

Delts & Traps
DB Side Raises
25'sx20
20'sx10 w/hold
30'sx10 w/hold

DB Front Raises
25'sx20
20'sx10 w/hold
30'sx10 w/hold

HS Front Iso Military Press
270x10
360x10
320x10

BB Shrug
270x10
360x10
410x10

Reverse V-handle Front Row
170x10x3

Seated Military Press
90x15
180x10
270x3

BB Front Row
90x 10
140x10
180x10

Straight Arm Pulldown
100x10
130x10
160x10

Cross Cable Crucifix Facepull w/hold
100x10
120x10
140x10

Shoulder Press
200x10x3

Rope Facepull
100x10x3 w/hold

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

Was very slow and precise today. Wanted to overload the muscle until failure every rep. I'm on a streak now, 3 days in a row. Might just be back on my schedule.

 

[spinyvegeta]

CHEST
Bench
135x5
185x4
225x3
315x2
365x1
430x0
315x3
225x10

Cable Flys
100x20
140x10
180x10
160x10
120x20

Incline Chest Press
140x20
180x15
230x10
270x10
320x10

Pec Deck Flys
240x10x3
220x10x3

Vertical Chest Press
200x10x3
150x15x3

Flat Chest Press
90x20
180x15
270x10
320x10
360x8

Decent workout. Failed at 430 but I'm not eating good enough to put that up right now. And 415 went up so easy last weak. I did only get 5 hrs of sleep last night as well. Got in plenty of reps though and gonna hit legs tomorrow.

 

[spinyvegeta]

LEGS
Squats
135x10
225x10
315x10
405x3

Seated Calf Raise
180x20
230x20
270x20
230x20
180x20

Hack Squat
190x10
280x10
370x10
460x10
550x5

Leg Press
620x20
800x20
980x10
1160x10

Reverse Hack Squat
190x10
240x10
280x10

Finally got my squat back up past 315. Now to get back to 500+. Another quad-specific workout and my legs just got over the doms from Saturday. Back to growing hopefully.

 

[cybrsage]

Wife does it all the time

Bastard! I had just take a large sip of water when I read this...now I have a wet monitor.

 

[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'sx20
50'sx20

Ez-bar Preacher Curls
50x20
60x15
70x10

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

1 Arm Preacher Curl
30x20
40x15
50x10

OH Tri Extension Machine
100x10
110x10
120x10

Preacher Curl
75x15
100x10
125x10

Cable Kickback
50x10
60x10
70x20

Another hour session but really put some work in. Havent missed a day in a week and my muscles are responding. Full vascularity and hardness has returned. Legs are toast from yesterday.

 

[MUCH BIGGER]

Outstanding journal. Nice workout tracking. What does the diet look like? Are you clean 24 and 7? Built in cheat day? You don't have to go into great detail just the basic description would be nice. Thanks.

 

[spinyvegeta]

Delts & Traps
DB Side Raise w/hold
20'sx10
25'sx10
30'sx10

DB Front Raise w/hold
20'sx10
25'sx10
30'sx10

Crucifix Cable Laterals
100x10
140x10
180x10

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

Cable Front Row
100x20
150x15
200x10

BTN BB Press
95x20
135x10
185x10

Shrugs
280x10
370x10
460x10
550x10

Shoulder Press
110x20
180x15
250x10
320x5

Straight Arm Pulldown
100x10
140x10
180x10

Seated Military Press
185x10
225 x3
225x2

Cross Crucifix Cable Facepull w/hold
100x10
140x10
180x10

Pretty tired but put in a omega good work. I like the holds I've been adding in. 8 days in a row,starting to feel stronger even on a deficit. Muscle feeling harder and more firm.

 

[spinyvegeta]

Legs
Squats
135x10
185x10
225x10
275x10
315x5
365x5

Lying Leg Curl
60x15
75x10
90x10

Seated Calf Raise
90x20x3

Leg Extension
120x10x3

Leg Curl
120x10x3

Standing Calf Raise
215x20
315x20
395x20

Cookie cutter workout but wanted to get any kind of work in this weekend. Right knee was a little aggravated, not sure why. Went roller-coaster riding yesterday. Not being with the family really makes the time we do get precious. Mommy couldn't ride any though.

 

[spinyvegeta]

Outstanding journal. Nice workout tracking. What does the diet look like? Are you clean 24 and 7? Built in cheat day? You don't have to go into great detail just the basic description would be nice. Thanks.

Weekdays are very structured. Weekend are a debacle. Lol

 

[spinyvegeta]

CHEST
Bench
135x5
185x4
225x3
275x2
315x2
365x1
430x0
405x1
315x6
225x10
225x8

Cable Flys
80x20
120x15
160x10
200x10

Incline Press
140x20
180x15
230x10
280x10

Cable Crossover
100x20
120x15
140x10
160x10

Chest Press
90x20
180x15
270x10
360x10
410x6

Fucking failed at 430 again. Must be calorie intake. Then 405 barely went up. Still had a great pump and a great workout. Have had to cut them short because my son starts work earlier. So, power through as much as possible as quick as I can.

 

[spinyvegeta]

DELTS & TRAPS
DB Side Raise w/hold
20'sx10
25'sx10
30'sx10

DB Front Raise w/hold
20'sx10
25'sx10
30'sx10

BB Front Row
90x10
140x10
180x10

Seated Military Press
90x20
140x15
180x10
230x10
270x10

Shrugs
280x10
370x10
460x10
550x10
640x10

Reverse V-handle Front Row
200x10x4

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

Rope Facepull w/hold
100x10
120x10
140x10

DB Front Row
50'sx10
60'sx10
70'sx10

Shoulder Press
100x20
190x20
280x10
370x3

BB Front Raise
50x10
60x10
70x10

Incline Reverse DB Flys
30'sx20
40'sx10
50'sx10

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

Lateral Side Raise Machine
100x20
150x15
200x10
50x40

Had plenty of time today so I really punished the muscles. Wore them out but still could've went longer for burnouts. Didn't get a post workout nap though, boo hoo. I wish this gym would fix their Pec Deck. Dying for some reverse flys.

 

[Macedog24]

Spiny.dont give up brother! We know you got 430 in ya !! It will come. But when it does , im sure it will end up being more like 450.!!!!! Sometimes life wears us down just enough we dont make those extras we want so badly, yet we dont know it in Normal everyday life.. where we spend much of our time.
A few extra calories, or a few extra hrs of sleep during the week..all play a role in making those extras we want so badly! You got this. Everyone knows it!

 

[spinyvegeta]

Bi's & Tri's
DB Curls
25'sx20
30'sx10
35'sx10
40'sx10
45'sx10
50'sx10

DB OTH Tri Extension
25'sx20
30'sx20
35'sx20
40'sx20
45'sx20
50'sx20

1 Arm Preacher Curl
30x20
40x20
50x15x2
40x20
30x20

Rope Pulldown
100x15
110x15
120x15x2
110x15
100x15

Preacher Curl
75x15
100x15
125x10
100x15
75x15
50x30

Cable Kickbacks
60x10
50x10
40x10
50x10
60x10
30x20

Wide Cable Curls
100x20
120x20
140x20
130x20
110x20
90x30

Tricep Pushdown
100x20
120x20
140x20
160x20
180x20
200x20

Huge pump today. These sets of 6 with pyramids and burnouts really put a burning on my muscles. Fucking loving it. Could barely touch my fingers to my mouth my biceps were so full. Haven't touched a scale this week which is probably a good thing, been eating like shit.

 

[spinyvegeta]

LEGS
Leg Press
395x10
665x10
935x10
1115x10
665x20

Hack Squat
350x5
440x5
530x5
620x5
710x5

Leg Curls
120x10
150x10
180x10
210x10
90x20

Standing Calf Raise
200x20
300x20
400x20
300x20
200x20

Lying Leg Curls
70x10
90x10
110x10
130x10
60x20

Seated Calf Raise
220x10
250x10
280x10
310x10
190x20

Good leg workout in an hour. Pumped throughout my entire legs. Rested as little as possible between sets. No supersetting either. Got some nice food for prep tomorrow. Nothing special just extra greens and cleaner stuff.

 

[spinyvegeta]

BACK
Lat Flexor w/hold
180x10
225x10
270x10
330x10

Pec Deck Reverse Fly w/hold
150x10
135x10
120x10
105x10

HS Iso Front Pulldown
90x10
180x10
270x10

HS Low Row
180x10
270x10
360x10
450x10

Deadlift
205x10
295x10
385x5

HS Iso Lateral Row
90x10
180x10
270x10
360x10
450x10

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

Wide Lat Pulldown
150x20x4

In and out in an hour. Body seems to be responding to the change unless the weight is becoming too heavy. Im liking it either way

 

[spinyvegeta]

DELTS & TRAPS
Front DB Raise
15'sx10
20'sx10
10'sx10

Side DB Raise
15'sx10
20'sx10
10'sx10

Crucifix Cable Laterals
60x20
80x20
100x20

Rope Facepulls w/hold
50x20
100x15
150x10

BB Shrugs
270x10
360x10
410x10

HS Front Iso Military Press
270x10
370x10
320x10
180x20

BB Front Row
90x10
140x10
180x10

Seated Military Press
145x15
285x5
235x8

Cross Crucifix Cable Facepull
100x20
80x20
60x20

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

Bent Over Reverse DB Flys
30'sx20
40'sx15
50'sx15

An hour seems to be my magic time. Huge pump this morning. Weight is up to 272, holy crap. As soon as we move and get situated im going to hire a coach to get me stage ready.

 

[oslv]

Looking great bro!!


Enviado desde mi iPhone utilizando Tapatalk

 

[spinyvegeta]

Looking great bro!!


Enviado desde mi iPhone utilizando Tapatalk

Thanks man

 

[spinyvegeta]

CHEST
Bench
135x5
185x5
225x5
275x5
315x3
365x2
405x1
315x5
225x15

MATRIX Cable Flys
45x20
65x20
85x10
105x10

MATRIX Cable Crossovers
45x10
65x10
85x10

Incline Press
100x20
190x20
280x10
330x5

Pec Deck Flys
120x20
160x20
200x15
240x10

Decline Chest Press
100x20
120x20
140x20
160x20

Chest Press
100x20
190x20
280x15
360x10

Decent workout considering how exhausted my delts were from yesterday. Played a few games of hoops before the gym as well. Cant wait to checkout this hardcore gym tomorrow. Has everything you need to be contest ready.

 

[cybrsage]

Damn Bro! Looking great!