Spiny's Cycle Log

[spinyvegeta]

LEGS
Squats
90x10
180x10
270x10
360x5
450x3

Seated Calf Raise
90x20
180x20
270x10
230x20
140x20

Hack Squat
210x10
300x10
390x10
480x10
570x10

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

Leg Curl
100x20
120x10
140x10
130x10
110x10
90x10

Quad heavy leg day and I'm feeling it in my knees. Really crushed my quads with pauses and slow reps. I checked out that gym today. Very dungeon-like. DB'S go up to 200, and a multitude of hammer strength machines, they even have 100 lb plates. Posing room, and choice of coaches. My kind of place.

 

[spinyvegeta]

Bi's & Tri's
DB Curls
25'sx20
30'sx15
35'sx10
40'sx10
45'sx10
50'sx10

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

1 Arm Preacher Curl
30x20
40x15
50x10
60x10
65x10
70x10

Skullcrushers
70x10
90x10
180x10
160x10
140x10
210x10

Preacher Curls
80x20
90x15
100x10
110x10
120x10
130x10

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

Rope Curls
80x20
100x20
120x15
140x15
160x10
180x10

1 Arm Cable Kickbacks
50x10
40x10
30x10
20x20
60x10
30x15

Felt very good today. Could've kept going forever it seemed like. I'm sure my sets look out of sequence but it makes sense to me and what I'm trying to accomplish.

 

[cybrsage]

Part of me says "stop it, you make me look tiny!!!" but part of me also says "if he can do it, I can do it too if I put in more effort, like he does".

So I guess I have to start working harder.

 

[spinyvegeta]

LEGS
Single Leg Press
305x10x4
395x10x4

Calf Extension
305x20x2
395x20x3

Squat
90x10
180x10
270x10

Split Squat
90x10x6

Seated Calf Raise
90x20
135x20
180x20
225x20
270x20

Quick leg workout after 3 days off. All the single leg stuff rocked my world. Im so tired since then. Havent stepped on a scale for a while and dont want to. Went to see Deadpool this weekend. Non stop funnies.

 

[spinyvegeta]

CHEST
Bench
135x6
185x6
225x6
275x6
315x4
365x2
405x1
315x7
245x10

Cable Flys
100x20
120x20
140x10
160x10
180x10
200x10

Incline Press
140x10
180x10
230x10
270x10
320x10
200x10

Cable Crossovers
60x15
80x15
100x10
120x10
140x10
160x10

Incline DB Press
75'sx10x2
70'sx15
65'sx15
60'sx15
55'sx10

Pec Deck Fly (no rest)
120x10
150x10
180x10
210x10
240x10
90x20

DB Press
75'sx15x2
65'sx15x2

DB Flys
50'sx10x2
45'sx10x2

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

Great workout today. Had some extra time to get in some extra work. Hopefully i still have time for a nap. Weight has dropped some which is a good thing. Dropping the water weight.

 

[spinyvegeta]

LEGS
Hack Squat
190x10
280x10
370x10
460x10
550x10
640x10
730x10

Seated Calf Raise
125x20
215x20
265x20
295x10
245x20
145x20

Leg Press
440x10
710x10
980x10
1250x10
1160x10
1070x10
620x20

Reverse Hack Squat
190x10
240x10
290x10
310x10
260x15
170x20

Had a strong day today on only 2 days rest. Should be plenty sore for the next few days. Wanted to shred them apart. Felt great to get all those reps in.

 

[spinyvegeta]

DELTS & TRAPS
Front BB Raise
30x10
40x10
50x10

Side DB Raise
15'sx10
20'sx10
25'sx10

Crucifix Cable Laterals
100x10
120x10
140x10
160x10
180x10
200x10

Cross Crucifix Cable Facepull
60x10
80x10
100x10
120x10
140x10
160x10

DB Front Row
75'sx10
65'sx10
55'sx10

Rope Facepull
100x20
150x10
200x10

Shoulder Press
150x10
200x10
250x10
300x10
350x10

Shrugs
280x10
370x10
460x10
550x10
640x10

Bent Over DB Reverse Flys
30'sx10
40'sx10
50'sx10
75'sx10
65'sx10
55'sx10

Rope Front Row
100x10
120x10
140x10
160x10
180x10
200x10

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

Side Lateral Raise Machine
100x10
150x10
200x10
170x10
130x10
90x10

Crushed shoulders today on minimal sleep. Only got 4 hrs of sleep last night getting off at 4 AM. Pump was very nice and my strength and energy have been elevated for reasons unknown. My legs are pretty sore but im planning on hitting them hard tomorrow making that the 3rd leg session this week.

 

[cybrsage]

The body tries many things to get you to quit, I lack of sleep is one of its more powerful ones. Good job of rushing through anyway.

 

[spinyvegeta]

BACK
Wide Lat Pulldown
190x10x3
205x10
220x10
235x10

Cable Row
190x10
220x10
235x10
250x10
265x10
280x10

BTN Lat Pulldown
160x10
175x10
190x10
205x10
220x10

V-handle Row
190x10
220x10
250x10
280x10
295x10

Romanian Deadlifts
135x10
225x10
315x10
405x5
455x1
500x1

Bent Over Rows
135x10
225x10
315x3

Meadow Rows
75x20
100x20
125x20

Lat Pulldown
270x10
360x10
450x10
540x10
630x5

1 Arm BB Rows
90x20
110x20
130x20

Smoked after that one. Went hard and heavy to get some quality work in. Legs were still too sore to properly hit hard. Tomorrow is a different story though

 

[spinyvegeta]

Bi's & Tri's
DB Curls
25'sx10
35'sx10
45'sx10
55'sx10

DB OH Tricep Extensions
25'sx10
35'sx10
45'sx10
55'sx10

Preacher Curls
50x20
75x15
100x10
125x10

Skullcrushers
90x10
140x10
160x10
180x10

Ez-bar Spider Curls
50x10
60x10
70x10
80x10

1 Arm Cable Curls
30x10
40x10
50x10
60x10

1 Arm Preacher Curls
30x20
40x10
50x10
60x10

1 Arm Cable Tri Extension
30x10
40x10
50x5
60x3
20x15

1 hour workout today because the day was planned full. The single arm work felt great and torched my tri's. Need to start doing as many single extremity lifts as possible. Great for bringing out definition.

 

[EMW14]

Wtf is a spider curl?

 

[spinyvegeta]

Wtf is a spider curl?

 

[EMW14]

Ok, got it, thx!

 

[spinyvegeta]

CHEST
Bench
135x6
185x6
225x6
275x6
315x5
365x2
405x1
315x5
225x12

DB Flys
50'sx10
60'sx10
70'sx10
75'sx10

Incline Chest Press
150x20
190x15
240x10
280x10
325x10

Cable Flys
100x20
120x15
140x10
160x10
180x10
200x10

Flat Chest Press
190x20
240x15
280x10
325x10
375x8
415x4

Pec Deck Flys
100x20
120x20
140x15
160x15
180x10
200x10
220x10
240x10

First workout since Saturday so i was pretty fresh. Workout was rushed though only having an hour so little rest inbetween sets. Lots of reps even with heavy weight. Been working 12 hr shifts so its been keeping me busy.
Gotta get that money!

 

[spinyvegeta]

BACK
BTN Lat Pulldown
100x20
145x15
190x10

Underhanded Lat Pulldown
160x10
190x10
220x10

Romanian Deadlifts
135x10
225x10
315x10
405x5
500x1
520x1

Bent Over Rows
135x10
225x10
315x5

1 Arm DB Rows
75x10x3

Meadow Rows
50x10
75x10
100x10

Wide Lat Pulldown
160x20
190x15
220x10

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

Lat Pulldown Machine
180x20
270x15
360x10
450x5

Rope Lat Pulldown
130x10
145x10
160x10

Doesn't seem like much got done but I was pumped and smoked after that workout. Felt really good to be moving that much weight as easy as it was going. Maybe 75 minutes total but it seems the layoff did me some good.

 

[spinyvegeta]

Bi's, Tri's, and Quads
Single Arm Preacher Curl
30x20
40x10
50x10
60x10

Tricep Pushdown
100x20
140x20
170x20
200x20

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

Rope Pulldown
100x15
120x10
140x10
160x10

Barbell Curl (in the squat rack)
95x15
115x10
135x10
155x10

Single Arm Rope OTH Tri Extension
30x20
40x20
50x15
60x10
70x10

Ez-bar Curl
50x20
70x20
90x15
110x10

Ez-bar OTH Tri Extension
50x20
70x20
90x20
110x20

Leg Press
440x20
710x20
980x20
1250x20

Great workout today. Only an hour and a half but felt like I could go forever. Even with all the time I'm putting in at work. I feel strong as shit without joint or tendon problems. Eating needs to be cleaned up and maybe my figure might be impressive. All in good time I suppose. Have to get moved 1st.

 

[spinyvegeta]

LEGS
Leg Press
385x20
655x20
925x20
1195x15
1465x10 *PR

Standing Calf Raise
395x10x2
395x15x4

Seated Leg Curl
120x15
135x15
150x15
255x10
240x10
225x10

Only 3 lifts in an hour but I crushed my legs. Never tried 30 plates, and hit it for 10 reps today! My legs were shaking like crazy when I moved to the calf raise. Today was crazy busy as we are starting to pack so the house can be shown this week.

 

[spinyvegeta]

Delts & Traps
Shoulder Press
90x20
140x20
180x20
240x15

Ez-bar Front Raise
50x15
60x15
70x15

Cable Side Laterals
100x15x3

Rope Front Raise
100x10
100x15
100x20

Shrugs
280x20
370x15
460x10
550x10
640x10

Rope Facepulls
100x20x3

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

Standing DB Press
75'sx15
65'sx15
55'sx15

Side Raise Machine
100x20
200x10
150x15

Didn't have much time so I got in what I could. Not bad for right under an hour. Running pretty tired right now but it seems like that's how I go best. Too much sleep and I'm tired all day

 

[spinyvegeta]

It's a boy

 

[bodock]

nice congrats!