Spiny's Cycle Log

[spinyvegeta]

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

BB Front Raise
40x10
50x10
60x10

HS Front Iso Military Press
180x10
270x10
360x10
320x10
230x10

BB Shrugs
325x10
415x10
505x2
465x3
415x10
325x10

Seated Military Press
145x10
195x10
235x4
255x2

BB Front Row
90x10
140x10
180x10
230x10

Shoulder Press
100x20
150x20
200x20

Rope Front Row
100x20
150x20
200x10

Crucifix Cable Laterals
100x20x3

1 Arm Cable Reverse Flys
50x10x3

DB Shrugs
100'sx20x3

DB Y Press
25'sx15
35'sx15
45'sx15

DB Incline Reverse Flys
25'sx10
35'sx10
45'sx10
55'sx10

Standing BB Press
95x10
115x10
135x10
155x10

Shrugs
200x20
300x15
400x15

1 Arm Shoulder Press
100x10x3

Had a workout in my old gym today. Felt good to rock the old familiar machines. Had an amazing pump, especially on my Traps. Lost another 2 lbs of water in 2 hrs. I'm expecting big changes to come from my new training style, feels like I've been in a rut.

 

[spinyvegeta]

CHEST & LEGS
Bench
135x5
225x5
315x3x3
225x5x3

Incline Press
140x15
180x15
230x15

Hack Squat
190x15x5

Leg Extension
70x15x3
100x15x3
130x15x3

Leg Curls
50x15x3
100x10x3
150x10x3

Calf Extension
200x20x3

Reverse Hack Squat
100x10
150x10
200x10
250x10
300x10

Seated Calf Raise
100x20
150x20
200x20
225x20
175x20
125x20

Leg Press
620x10x3

Calf Extension
620x20x3

Shoulders were wore out from Sunday so after the 2nd chest lift, I abandoned that route. Felt kind of exhausted while doing legs as well. It's gonna kick my butt when the baby comes and wakes every 3 hrs.

 

[cybrsage]

Spawn of Satan

What am I looking at?

 

[spinyvegeta]

What am I looking at?

My baby facing 3 o'clock

 

[cybrsage]

My baby facing 3 o'clock

OH!! I see now! WOW, they come in 3D now! I am used to seeing the old black and white 2D pictures. VERY VERY awesome!!!

 

[spinyvegeta]

BI'S & TRI'S
Preacher Curl Machine
50x30
75x20
100x15
125x15
150x15

Seated Dips
100x30
125x20
150x15
175x15
200x15

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

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

Rope Curls
100x20x3
150x10x3

Rope Pulldowns
100x20x3
150x10x3

Cable Curls
100x20x3
150x10x3

OH Rope Tri Extension
100x20x3
150x10x3

Wide bar Curls
100x20x3
150x10x3

Reverse Curls
100x20x3
150x10x3

Crucifix Cable Curls
100x10x3

Tricep Pushdown
100x20x3

Nice work happening today with the light/heavy mix. Feels like doms are already setting in. Didn't go as long as I have been going but still dropped 2 lbs of water. Pump was amazing throughout the whole workout. Used the last of my Invictus today and will do a write up this weekend as well as the SDMZ 5.0

 

[spinyvegeta]

BACK
Wide Lat Pulldown
150x10
200x10
250x10
225x10
175x10

Wide Hammer Pulldown
150x10
200x10
250x10
225x10
175x10

V-handle Pulldown
150x10
200x10
250x10
225x10
175x10

Double Handle Pulldown
150x10
200x10
250x10
225x10
175x10

Double Handle Row
150x10
200x10
250x10
225x10
175x10

V-handle Row
150x10
200x10
250x10
225x10
175x10

Wide Hammer Row
150x10
200x10
250x10
225x10
175x10

Close Hammer Grip Row
150x10
200x10
250x10
225x10
175x10

Bent Over Rows
135x10
155x10
175x10
195x10
215x10
235x10

Lat Pulldown
180x10
230x10
270x10
320x10
360x10
410x10

Completely exhausted after all that. Did less lifts but went heavy and more reps today. I can already feel the soreness in my back. After 2 hours my grip strength starts to fade especially with heavier weights. Great session overall.

 

[spinyvegeta]

DELTS & TRAPS
Bent Over Reverse Flys
30'sx20
40'sx15
50'sx10

Rope Facepulls
100x10x3

Straight Arm Pulldown
100x20
125x15
150x10

Crucifix Cable Laterals
100x20
120x15
140x10

BB Front Row
50x20
90x15
140x10
180x10

Rope Front Row
100x20x3

Cross Crucifix Facepulls
60x20
80x15
100x10

Seated Shoulder Press
50x30
90x20
140x15
180x10
230x6

Reverse Shoulder Press
80x20
120x15
160x10

Lateral Raise Machine
50x30
100x20
150x15
200x10

DB Front Raise
30'sx10
40'sx10
50'sx10

DB Side Raise
30'sx10
40'sx10
50'sx10

Shoulder Press
180x20
270x15
360x10

Shrugs
460x10x2
550x10x2
640x10x2

DB Y Press
50'sx10
40'sx10
30'sx10

DB Butterfly Raises
30'sx10
25'sx10
20'sx10

Kicked some ass in the gym today. Pump didn't come on until the end. Usually it happens quick and then is gone before the end. I'm exhausted at the end of each workout but haven't really been getting sore. Not sure if that's good or bad.

 

[spinyvegeta]

LEGS
Squats
135x10
225x10
315x5
405x3
495x1
135x10x2 Long Pause in the hole

Seated Calf Raise
75x20
125x20
175x20
225x20
200x20
150x20
100x20

Reverse Hack Squat
100x20
150x15
200x10
250x10
300x10
150x20

Hack Squat
170x10
240x10
310x10
380x10
450x10

Leg Curls
50x20
60x15
70x15
80x10
90x10
100x10

Leg Extension
50x20
60x20
70x20
80x20
90x20
100x20

Glute Single Leg Kickback
50x10
60x10
70x10
80x10
90x10
100x10

Leg Press Machine
240x20
340x20
420x10
320x20
220x20
420x10

Must've put in some good work because my kneecaps are hurting. Wanted 2 reps of 495 but 1 good slow deep rep is something I can handle. My legs were ready to go today which doesn't always happen. Finished my SDMZ5.0 today. About to start a Bola clone.

 

[spinyvegeta]

CHEST
HS Incline Press
140x20
180x15
230x10
270x10
320x10
360x8

Pec Deck Flys
100x20
120x20
140x20
160x20
180x20
200x20

HS Wide Chest
180x20
270x15
360x10
450x8
410x10
320x15
230x15

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

DB Flat Press
100'sx15 PR
95'sx15
85'sx15
80'sx15
75'sx15
70'sx15

DB Incline Flys
50'sx10
55'sx10
60'sx10
65'sx10
70'sx10 PR

This was yesterday's workout. Fucking crushed it hitting 2 PR's. Today is all abs and lots of cardio.

 

[Dean Destructo]

You look great! what does your bulk and cut macros look like?

 

[spinyvegeta]

Bi's, Tri's, and Legs
Preacher Curl Machine
50x30
75x20
100x20
125x15
150x10

Seated Dips
100x30
150x20
200x15
240x15x2

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

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

Cable Curls
100x10
110x10
120x10

Reverse Curls
100x10
110x10
120x10

Wide Bar Curls
100x20
110x20
120x20

OH Tri Extension
100x20
110x20
120x20

Crucifix Cable Curls
100x10
150x10
200x10

Tricep Pushdown
100x20
150x15
200x10

Leg Press
260x20
350x20
440x20x3
350x20x2
260x20x2

Calf Extension
260x20
350x20
440x20x3
350x20x2
260x20x2

Straight Leg Deadlifts
95x20
95x15
95x10
95x5

Reverse Hack Squat
100x10x6

Leg Extension
50x20x3
60x20x3

Leg Curls
50x20x3
60x20x3

Leg Press Machine
165x20x2
190x20
215x20
240x20
265x20

Glute Kickbacks
50x10
60x10
70x10

Great lightweight workout. I needed it with the calorie deficit I'm on and I got maybe 3 hrs of sleep last night. Fucking DMAA. Going to have to get used to running fat burners again. Tweaker city.

 

[spinyvegeta]

You look great! what does your bulk and cut macros look like?

Don't really break it down like that anymore.

 

[spinyvegeta]

BACK
Deadlifts
135x10
225x10
315x5
405x3
495x1
545x1 PR
585x0

Wide Lat Pulldown
205x10
220x10
235x10
250x10

Wide Handle Pulldown
205x10
220x10
235x10
250x10

V-handle Pulldown
205x10
220x10
235x10
250x10

Double Handle Pulldown
205x10
220x10
235x10
250x10

Double Handle Row
205x10
220x10
235x10
250x10

Wide Handle Row
205x10
220x10
235x10
250x10

V-handle Row
205x10
220x10
235x10
250x10

Cable Row
205x10
220x10
235x10
250x10

Lat Pulldown Machine
180x20
270x10
360x10
450x10

Seated Row Machine
100x10
180x10
270x10
360x5

Bent Over Rows
145x10x3

Killer back day. I know I would've pulled that 585 if I wasn't stiff from straight legged deads and reverse hacks yesterday. There's always next week. Still hitting a PR, so nothing to frown about. Hit the gym at 262 lbs, left at 258.5 lbs. Seems that what I'm doing is making a difference.

 

[TBJ9000]

Spiny have you been lifting lately?

Just checking.

️

 

[spinyvegeta]

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

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

Shrugs
180x20
360x20
540x10
630x10

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

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

Seated Military Press
135x10
185x10
225x10

Rope Facepull
100x10x5

Side Raise Machine
100x30
125x20
150x15
175x10
200x10

Shoulder Press Machine
100x20
125x10
150x10
165x10

Rope Front Row
100x10x3

Seated DB Raise
35'sx10
40'sx10
45'sx10
50'sx10

BB Front Row
50x20
100x10
150x10
200x10

Seated Bent Over Reverse Flys
35'sx10
30'sx10
25'sx10

DB Press
75'sx15
50'sx20
25'sx30

Straight Arm Pulldown
50x20
100x15
100x10

Straight Arm Ez-bar Raise
50x10
70x10
90x10

Fucking crushed it today. 258 pounds to start, 256 pounds after this workout. Great workout, horrible day.

 

[spinyvegeta]

LEGS
Leg Press
260x20
350x20
440x20
530x20
620x20

Seated Calf Raise
75x20
100x20
125x20
150x20
175x20

Reverse Hack Squat
100x20
190x10
280x10
370x10

Front Squat
70x10
120x10
190x10

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

Leg Extension
50x20
75x20
100x20
125x20
150x20

Good little workout for just over an hour. Double dipping later.

 

[spinyvegeta]

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

Incline Press
140x20
180x20
230x10
270x10
320x10
360x6

Pec Deck Flys
120x20
140x20
160x20
180x20
200x20
220x20
240x20

Chest Press
230x15
270x10
320x10
360x10
410x6
450x4

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

Incline DB Press
50'sx20
60'sx15
70'sx15
75'sx12

Incline DB Flys
50'sx10
60'sx10
70'sx10
75'sx8

Second time in today and strength was nice. After this workout, I weighed myself at 252.5.
That's down 12 lbs. from 264 on Tuesday before my workout then. Lots of water but I'll take it no matter what. Want 240 again.

 

[cybrsage]

VERY NICE!!!

 

[spinyvegeta]

Bi's & Tri's
Preacher Curl Machine
50x30
75x20
100x20
125x15
150x10

Seated Dips
100x50
150x30
200x20
250x20

Rope Curls
100x30
110x30
120x30

Rope Pulldown
100x20
110x20
120x20

Cable Curls
100x20
110x20
120x20

Rope OH Tri Extension
100x20
110x20
120x20

Wide Bar Curls
100x20
110x20
120x20

Tricep Pushdown
100x20
150x20
200x15

1 Arm Preacher Curl
25x20x3
25x15x3

1 Arm Pulldown
50x10x6

1 Arm Cable Curls
50x15x3
50x10x3

Seated DB Curls
25'sx20x2
30'sx15x2
35'sx10x2

Seated DB OH Tri Extension
35'sx20x2
45'sx15x2
55'sx10x2

Ez-bar Curls
50x30
60x20
70x20
90x15
100x15
110x10

Ez-bar Skullcrushers
50x30x2
60x20x2

Lots of reps today just to get back in the swing of things. Got all moved out this weekend and still waiting to get into our new house. It's been stressful these last few days and we're staying in a motel. So, my diet has been horrible to say the least.