Spiny's Cycle Log

[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.

 

[Iron Game]

Massive weights nice job

 

[spinyvegeta]

CHEST
Bench
135x5
185x5
225x5
275x5
315x5
365x1
385x1
405x1

Pec Deck Flys
100x30
235x20
265x20
305x20
205x30

Incline Press
180x10
270x10
360x10
415x5
230x15

Lots of Cardio

Using a new intra called glycoload. Worked great, so great I bought more today. Strength was on point even though my shoulders were tore up from yesterday. Won't be able to lift tomorrow so I'll have to make up for it on Friday.

 

[spinyvegeta]

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

BB Curls
55x20x2
65x20x2
75x20x2

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

Single Arm Cable Curls
30x20
40x20
50x15
60x15
70x10

Single Arm Preacher Curl Machine
40x20
50x20
60x20
70x15
80x10

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

Reverse Curls
70x20
90x20
110x15
130x15
150x10

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

Seated Dip
100x30x6

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

Tricep Pushdown
100x20
125x20
150x15
175x15
100x10

1 Arm Tri Pulldown
30x20
40x15
50x15
60x10
70x10

Reverse Pec Deck Flys
130x25
130x20x2
130x15
130x10

This was yesterday's workout. The gym finally got the Pec Deck machine fixed so I had to do some rear delts sets on it. Weight staying high but that's to be expected.

 

[spinyvegeta]

BACK
Wide Lat Pulldown
190x10
220x10
250x10

Double Handle Pulldown
190x10
220x10
250x10

Wide Handle Pulldown
190x10
220x10
250x10

V-handle Pulldown
190x10
220x10
250x10

Underhanded Pulldown
190x10
220x10
250x10

Wide Grip Row
190x10
220x10
250x10

Double Handle Row
190x10
220x10
250x10

Wide Grip Row
190x10
220x10
250x10

V-handle Row
190x10
220x10
250x10

Back Extension Row
300x10
270x10
250x10

Deadlift
135x10
225x10
315x10

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

Meadow Rows
60x10
70x10
80x10
90x10
100x10

Lat Pulldown Machine
270x10
360x10
450x10

Saturday's workout. Felt strong as hell with energy that lasted most of the session. I've really noticed the difference of carbs during the workout. Makes me want to stay at the gym all day.

 

[spinyvegeta]

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

Seated Calf Raise
115x20
165x20
205x20
255x20
305x10

Reverse Hack Squat
190x10x2
280x10x2
370x10
100x30

Leg Press
530x20x2
620x20x2
710x20x2

Leg Curls
75x20x3

Leg Extension
75x20x3

Only had 75 minutes to train today so I tried to make the most of it. Couldn't Squat because people were hogging the rack. Pisses me off when people aren't squatting.

 

[spinyvegeta]

Thursday 7/28

CHEST
Bench
135x10
225x10
315x5
365x1
405x1
245x10x2
245x8

Incline Press
180x10
270x10
360x8
410x5

Pec Deck Flys
235x20
265x20
295x20
305x20

Chest Press
180x10
270x10
360x10
450x5
500x5

Cable Flys
100x20
140x10
180x10
200x8

Cable Crossovers
60x20
100x20
140x10

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

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

Incline Bench
135x10
225x5
315x1
135x15

Took the first of the week off since I've been working days and haven't had much energy. Had a powerful workout today though.