Spiny's Cycle Log

[spinyvegeta]

DELTS & TRAPS
DB Side Raise
15'sx15x3

DB Front Raise
15'sx15x3

Front Row
90x10
140x10
180x10

Rope Facepull
100x10
130x10
160x10

Straight Arm Pulldown
100x10
130x10
160x10

Shoulder Press
190x15
280x10
370x5
330x5
240x10

Rope Front Row
200x10
150x10
100x10

Cable Front Raise
30x10
50x10
70x10

Shrugs
460x10
550x10
640x10x3

Cross Crucifix Facepulls
120x10
160x10
200x10
180x10
140x10

1 Arm Row
55x10
100x10
145x10
190x10
235x10

Crucifix Cable Laterals
100x10x3

BTN Press
150x10
190x10
240x10

Pretty good session today even on 4 hrs sleep. Need to either double up on shoulders or go harder. Feels like they're starting to lag while everything else is growing. Legs are a little sore from Wednesday, but not much. I'll definitely trash them again this weekend.

 

[spinyvegeta]

LEGS
Squats
135x5
225x5
315x5
405x3
455x1
495x1
515x1

Leg Press
1015x10
1105x10
1195x10
565x20x3

Calf Extension
565x20x3

Lying Leg Curl
60x20x6

Seated Calf Raises
90x20
140x20
180x20x2
140x20
90x20

One hour workout today. Weight felt a little heavy today, so I stopped at 515. Will have to change my workouts starting this week. Lighter weights to avoid injury. Maybe throw in some winny.

 

[spinyvegeta]

CHEST
Bench
135x5
185x5
225x5
275x5
315x5
365x1
300x5
250x5
225x5

Pec Deck Fly
100x20
150x15
200x10
240x10

Wide Press
160x15x4

Incline Press
150x15
190x15
240x10
280x10
330x10
370x7

Cable Crossover
60x10x3

1 Arm Chest Press
95x10
120x10
145x10
170x10
190x10

Cable Flys
60x20
80x20
100x15
120x15
140x10
160x10
180x10
200x10

Great workout today. Chest pumped up quick and wouldnt go down. Lots of reps but couldnt stay away from the heavy weights. I'm sure once I fail a few times, my mindset will change. Have to get used to low dosages as well.

 

[spinyvegeta]

BACK
Wide Lat Pulldown
100x20
145x15
190x10

Double Handle Row
100x20
145x15
190x10

Overhanging Back Extension
BWx20
BW+50x15
BW+100x10

Double Handle Pulldown
100x20
145x15
190x10

Weighted Crunch
50x20
50x40
50x60

BTN Pulldown
100x20
145x15
190x10

V-handle Row
100x20
145x15
190x10

Ab Crunch
BWx50x3

Underhanded Pulldown
100x20
145x15
190x10

1 Arm Row
100x20
150x15
200x10

V-handle Pulldown
100x20
150x15
200x10

Wide bar Row
100x20
145x15
190x10

Weights stayed lower today so my ego was in check. Been hungry as hell the past few days though. The extensions gave me back pumps real quick. Not using any fat burners or appetite suppressors and really don't plan on it. Just need to stay focused when the fat isn't peeling off quickly.

 

[spinyvegeta]

Bi's & Tri's
Preacher Curls
50x20
60x15
70x10
80x10
90x10
100x10x3

One Arm Tricep Pulldown
40x10
50x10
60x10x2
50x10
40x10
70x10x2

Cable Curls
50x20
100x15
150x10

Tricep Pushdown
100x20
150x20
200x20

One Arm Preacher Curl Machine
50x20x3

One Arm Seated Dip
100x20x3

Ez-bar Curls
40x20
50x20
60x20

OH Ez-bar Tri Extension
40x20
50x20
60x20

Long Bar Cable Curls
80x20x3

One Arm OH Tri Extension
50x20x3

Rope Curls
80x20
90x20
100x30

OH Rope Tri Extension
100x20x3

Limited time today because of some basketball before the workout. I looked noticeably thinner today but the scale said 273, go figure. My arms swelled up immediately after my 1st set and continued throughout the workout. Still need to hit some more abs throughout the week.

 

[spinyvegeta]

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

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

Cable Crucifix Laterals
60x20x2
80x20x2
100x20x2

Cross Cable Crucifix Facepull
30x20
40x15
50x10
60x10
70x10
80x10

Rope Facepull
100x20x3
120x20x3

Shoulder Press
190x20
240x15
280x10
330x8
270x5
200x15x4

Shrugs
550x10x3
640x10x3

Straight Arm Pulldown
50x20
100x20
150x20

Straight barbell Raise
50x10
60x10
70x10

Front Row
50x20
100x15
150x10

Single Arm Cable Raise
25x10
30x10
35x10

Rope Front Row
100x20
150x15
200x10

Great workout today. Seems like it takes a long time to get that shoulder pump. It's a challenge to keep weights lower but it should be worth it. Weight is down to 270 this morning and looking leaner. Life goals.

 

[spinyvegeta]

CHEST
Bench
135x5
185x5
225x5
255x5
275x5
315x5

Incline Press
150x20
190x20
240x15
280x10
330x8
370x6

Pec Deck Flys
120x20
160x20
200x15
240x15

Decline Press
135x20
145x20
155x20
165x20

Cable Flys
100x10
120x10
140x10
160x10
180x10
80x40

1 Arm Chest Press
90x10
115x10
135x10
160x10
180x10

Cable Crossovers
80x10x3
80x20

Weight back down to 268 and actually like what I'm seeing in the mirror. Upper body is looking tighter and tighter, especially with a good pump going. Really going to try and stay on track with my meals this weekend. Don't need to sabotage myself

 

[spinyvegeta]

CHEST & QUADS
Bench
135x5
185x5
225x5
275x5
315x3
365x1
405x1
415x1
250x12

Cable Flys
100x10
120x10
140x10
160x10
200x10
80x40

Incline Press
150x15
190x15
240x10
280x10
330x8
370x6

Cable Crossovers
60x10x2
80x10x2
100x10x2

1 Arm Chest Press
90x10
115x10
135x10
165x10
180x10
200x10

Squats
135x10
225x10
315x5
405x1

Hack Squats
170x10
190x10
280x10
370x10
460x10

Felt strong as hell today but my hip was not feeling heavy squats. Its been 3 days since I hit the weights. Havent really lost much weight but getting more lean looking daily. Cant wait until the house situation is finished.

 

[spinyvegeta]

BI'S, TRI'S, & HAMSTRINGS
DB Curls
20'sx10
25'sx10
30'sx10
35'sx10
40'sx10
45'sx10
50'sx10

Rope Pulldown
100x10
110x10
120x10
130x10
140x10
150x10
160x10

Rope Curls
100x20
120x20
140x20
160x20

OH Rope Tri Extension
100x10x4

Cable Curls
60x20
80x20
100x20
120x10

One Arm Tri Pulldown
40x10
60x10
80x10
100x5

Cable Crucifix Curls
100x10x4

Tricep Pushdown
100x20
130x20
160x20
200x15

Preacher Curls
50x10
60x10
70x10
80x10
90x10
100x10

Reverse Curls
90x10
100x10
110x10
120x10
130x10
140x10

Spider Curls
50x20
60x20
70x20

One Arm Seated Dip
50x20
70x20
90x20

Reverse Hack Squat
100x20
150x20
200x15
250x10

Leg Curl
60x30
70x10
80x10
90x10
100x10
110x10
120x10

Another productive day. Really tried to feel the burn today with every squeeze instead of going super heavy. Pump came on within 5 minutes. Found a new apparatus to do reverse curls and hit both Tricep heads. Always learning and trying something new.

 

[spinyvegeta]

SHOULDERS & TRAPS
DB Side Raise
20'sx10
30'sx10
40'sx10
50'sx10

BB Front Raise
50x10
70x10
90x10
110x10

Rope Facepull
100x20
140x20
170x15
200x15

BB Front Row
90x10
140x10
180x10
230x5

Rope Front Row
100x20
120x20
140x20
160x20

Seated Military Press
90x15
140x15
180x10
230x5

Cross Cable Crucifix Facepull
60x20
100x20
140x15
180x10

Shrug
460x10
550x10
640x10x2

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

Straight Arm Pulldown
100x20
120x20
140x15
160x10

Incline Reverse DB Flys
30'sx15x4

One Arm Row
110x10
100x10
90x10
80x10
70x10

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

Absolutely crushed shoulders today. Actually was kinda spent at the end of the workout. Strength hasn't gone away yet. In fact, ive felt strong as shit and alpha as hell. I see many gains in my future.

 

[Iron Game]

Way to kill it bro

 

[spinyvegeta]

Way to kill it bro

Thanks man

 

[spinyvegeta]

 

[spinyvegeta]

BACK
Wide Lat Pulldown
110x20
130x20
150x20
170x20

Double Handle Row
110x10
130x10
150x10
170x10

BTN Lat Pulldown
110x15
130x15
150x15
170x15

Wide Bar Row
110x10
130x10
150x10
170x10

Double Handle Lat Pulldown
110x20
130x20
150x20
170x20

V Handle Row
110x10
130x10
150x10
170x10

V Handle Pulldown
110x20
130x20
150x20
170x20

Hammer Row
110x10
130x10
150x10
170x10

Iso Lat Pulldown
180x20
270x10
360x10
450x10

Seated Row
90x20
180x10
270x10
360x10

Cable Bent Over Row
135x10
145x10
155x10
165x10

Assisted Pullup
BW-70x10
BW-50x10
BW-30x10
BW-10x10

Weight back down to 265. Back was very pumped after that session. Lots of squeezed reps and pause reps. Hamstrings are still sore from Wednesday. Need to crush legs tomorrow. Weird going down to a cruise dose,and my workouts have been stellar and I feel strong as an ox.

 

[spinyvegeta]

LEGS
Leg Press
395x20
655x10
925x10
1195x10
1475x5
575x20

Calf Extension
575x20x4

Straight Leg Deadlifts
90x10
140x10
180x10
230x10
270x10

Seated Calf Raise
110x20
160x10
210x10
260x10
310x15

Leg Curls
50x20
70x10
90x10
110x10
130x10
150x10

Leg Extensions
50x10
90x10
110x10
150x10
130x10
70x20

Good work done in an hour. Going to throw in extra leg work in all next week. Starting an oral up today. Super DMX 5.0. I'm hoping this adds to the leaning process

 

[spinyvegeta]

CHEST & LEGS
Bench
135x5
185x5
225x5
275x5
315x5

Cable Flys
100x15
100x20
100x25

Incline Press
140x10
180x10
230x10
270x10

Hack Squat
150x10
200x10
240x10
280x10

Reverse Hack Squat
100x20
150x20
200x10
290x10

Squat
90x10
140x10
180x10
270x10

Single Leg Press
260x10x4

Seated Calf Raise
200x20
250x20
300x20
350x20

Leg Curl
100x10
150x10
120x10
100x10

Had to cut it short early today to get to work on time. Did real light chest and legs. Just started some SDMZ5.0 this weekend hoping to continue my slow cut. Dont want to lose any muscle this time.

 

[spinyvegeta]

Bi's & Tri's
Preacher Curls
50x20
60x15
70x10
80x10
90x10
100x10

Rope Pulldown
100x10
110x10
120x10
130x10
140x10
150x10

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

Reverse Curls
100x10
110x10
120x10
130x10

Rope Curls
100x20
110x20
120x20
130x20

OH Tri Extension
100x20
110x20
120x20
130x20

EzBar Curls
50x20
70x20
90x10

Ezbar OH Tri Extension
50x30
70x30
90x30

1 Arm Cable Curls
30x20
40x20
50x20

1 Arm Tricep Pushdown
30x20
40x20
50x20

Slept in really late this morning so only had an hour to train. Must have done something right this weekend because i didnt blow up like a balloon and currently sitting at 265. I did start the sdmz5 on saturday as well. Torso is starting to come into shape again. No longer looking pregnant.

 

[spinyvegeta]

Delts, Trap, & Legs
DB Side Raise
20'sx10
30'sx10
40'sx10
35'sx10
25'sx10

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

Front Row
50x20
100x15
150x10
200x10

Crucifix Cable Laterals
100x20
120x10
140x10
160x10
180x10

Rope Facepull
100x15
110x15
120x15
130x15

Straight Arm Pulldown
100x15
110x15
120x15
130x15

Shoulder Press
180x15
270x10
360x5

Double Handle Pulldown
100x20
110x15
120x15
130x15

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

Side Lateral Machine
100x30
110x20
120x20
130x20

BTN Press
100x15
120x10
140x10
160x10

Hack Squat
150x10
200x10
240x10
290x10
330x10
380x10
430x10

Reverse Hack Squat
150x10
200x10
240x10
280x10

Leg Press Machine
400x20
405x20
410x20
415x20

Good Girl
100x20
150x15
200x10

Bad Girl
100x20
150x15
200x10

One Leg Glute Kickback
50x20
80x10
110x10

Leg Curl
100x10
110x10
120x10
90x10
80x10

Had plenty of time to get a good session in today. Weight is down to 263 and I'm liking this trend. Body is changing daily now, almost like being on keto. I feel that my shoulders are lagging but I'm pretty sure it's my Traps and triceps overpowering them.

 

[spinyvegeta]

BACK
Wide Lat Pulldown
150x15
180x10
210x10

Double Handle Row
100x15
125x10
150x10

BTN Pulldown
150x15
180x10
210x10

V-handle Row
100x15
125x10
150x10

Double Handle Pulldown
150x15
180x10
210x10

Wide Handle Row
100x15
125x10
150x10

V-handle Pulldown
150x15
180x10
210x10

Cable Row
100x15
125x10
150x10

1 Arm Pulldown
75x20
100x15
125x10

Underhanded Row
100x15
125x10
150x10

Underhanded Pulldown
150x15
180x10
210x10

1 Arm Row
50x15
75x10
100x10

Bent Over Cable Row
165x10x5

Cross Cable Reverse Flys
85x10
95x10
105x10
115x10
125x10
135x10

My ass was dragging today. Took me 2 hours to get that work in. Weight down slightly to 262 but visual changes daily. The sdmz5 should be kicking in this weekend or next week. Really hoping to dry out to get rid of the watery look. Strength still staying high and endurance is picking up.

 

[spinyvegeta]

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

Incline Press
140x10
180x10
230x10
270x10
320x10
360x8

Cable Crossover
45x10
55x10
65x10
75x10

Pec Deck Flys
100x10
150x10
200x10
240x10

One Arm Chest Press
90x10
225x10
180x10
135x10

Cable Flys
100x10
120x10
140x10

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

Only had an hour to train today so did as much as i could. Weight still at 262 but planning on throwing some supps in starting Monday. Also cardio and ab work. God i hate cardio but its a necessary evil.