spinyvegeta
Musclechemistry member
Yeah, work up to heavy sets then back down to a full burnout
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Spiny's Cycle Log
- Thread starter spinyvegeta
- Start date
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danieljk91
New member
Makes sense, a way to work to failure.
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Sent from my SCH-I545 using Tapatalk
spinyvegeta
Musclechemistry member
BACK
V-Handle Row
180x10
210x10
240x10
Wide Lat Pulldown
180x10
210x10
240x10
1 Handed Cable Row
200x10x3
Wide Row
180x10
210x10
240x10
Wide Handle Lat Pulldown
180x10
210x10
240x10
BTN BB Press
90x15
180x10
230x10
1 Arm Rear Delt Pulldown(behind the back)
80x10
100x10
120x10
Wide Handle Row
180x10
210x10
240x10
V-Handle Pulldown
180x10
210x10
240x10
Wide Straight Arm Pulldown
100x15
130x10
160x10
Bent Over Row to Deadlift
135x10
225x5
315x3
Underhanded Row
180x10
210x10
240x10
Underhanded Pulldown
180x10
210x10
240x10
Reverse Incline DB Rows
60'sx10
70'sx10
80'sx10
Reverse Pec Deck Flys
120x10
135x10
150x10
Lat Flexor
180x10
210x10
240x10
270x10
Killer workout today in an hour and a half. Haven't had that good of a back session in a while. Tired as hell now. Tomorrow is legs.
V-Handle Row
180x10
210x10
240x10
Wide Lat Pulldown
180x10
210x10
240x10
1 Handed Cable Row
200x10x3
Wide Row
180x10
210x10
240x10
Wide Handle Lat Pulldown
180x10
210x10
240x10
BTN BB Press
90x15
180x10
230x10
1 Arm Rear Delt Pulldown(behind the back)
80x10
100x10
120x10
Wide Handle Row
180x10
210x10
240x10
V-Handle Pulldown
180x10
210x10
240x10
Wide Straight Arm Pulldown
100x15
130x10
160x10
Bent Over Row to Deadlift
135x10
225x5
315x3
Underhanded Row
180x10
210x10
240x10
Underhanded Pulldown
180x10
210x10
240x10
Reverse Incline DB Rows
60'sx10
70'sx10
80'sx10
Reverse Pec Deck Flys
120x10
135x10
150x10
Lat Flexor
180x10
210x10
240x10
270x10
Killer workout today in an hour and a half. Haven't had that good of a back session in a while. Tired as hell now. Tomorrow is legs.
spinyvegeta
Musclechemistry member
LEGS
Sumo Squata
135x10
225x10
315x5x3
225x10
135x15
Seated Calf Raise
90x20
140x20
190x20
Straight Leg DB Deadlift
80'sx10x3
Leg Curl
120x15
135x15
150x15
Hack Squat
170x10
260x10
350x10
Standing Calf Raise
200x20x3
Leg Extension Drop set-no rest
150x15
135x10
120x10
Captain's Chair Straight Leg Lifts
20x3
Sweating like a pig this morning and obviously didn't get enough slwep this weekend. Hopefully this insomnia doesn't last. Scheduling a deep tissue massage this week, yay!
Sumo Squata
135x10
225x10
315x5x3
225x10
135x15
Seated Calf Raise
90x20
140x20
190x20
Straight Leg DB Deadlift
80'sx10x3
Leg Curl
120x15
135x15
150x15
Hack Squat
170x10
260x10
350x10
Standing Calf Raise
200x20x3
Leg Extension Drop set-no rest
150x15
135x10
120x10
Captain's Chair Straight Leg Lifts
20x3
Sweating like a pig this morning and obviously didn't get enough slwep this weekend. Hopefully this insomnia doesn't last. Scheduling a deep tissue massage this week, yay!
spinyvegeta
Musclechemistry member
Bi's & Tri's
Preacher Curl Machine
50x30
75x20
100x10
OH Tri Ext Machine
50x20
60x20
70x20
Crucifix Cable Curl
100x20
120x20
140x20
Rope Pulllldown
100x20
110x20
120x10
Rope Curl
100x20
110x20
120x20
OH Rope Tri Extension
100x20
110x20
120x10
V-bar Curl
100x20
110x20
120x10
Tri Pushdown
100x20
150x20
200x10
Hammer Curls
100x20
110x20
120x10
V-bar Pushdown
100x20
150x20
200x10
Cable Curls
100x20
110x20
120x10
Hammer Pushdown
100x20
150x15
200x10
DB Curls
50'sx10
40'sx10
30'sx10
DB OH Tri Extension
50'sx20
40'sx20
30'sx20
Ezbar Curls
50x20
60x15
70x10
Ezbar OH Tri Extension
50x20
60x20
70x20
15 mins Stationary Bike
Im toasted!!!!
Got a deep tissue massage and went to the chiropractor. She says no real damage was done. Seeing x-rays today. Just have to stay away from squats, deadlifts, Leg Press, and any other lower back heavy lifts. Im so relieved.
Preacher Curl Machine
50x30
75x20
100x10
OH Tri Ext Machine
50x20
60x20
70x20
Crucifix Cable Curl
100x20
120x20
140x20
Rope Pulllldown
100x20
110x20
120x10
Rope Curl
100x20
110x20
120x20
OH Rope Tri Extension
100x20
110x20
120x10
V-bar Curl
100x20
110x20
120x10
Tri Pushdown
100x20
150x20
200x10
Hammer Curls
100x20
110x20
120x10
V-bar Pushdown
100x20
150x20
200x10
Cable Curls
100x20
110x20
120x10
Hammer Pushdown
100x20
150x15
200x10
DB Curls
50'sx10
40'sx10
30'sx10
DB OH Tri Extension
50'sx20
40'sx20
30'sx20
Ezbar Curls
50x20
60x15
70x10
Ezbar OH Tri Extension
50x20
60x20
70x20
15 mins Stationary Bike
Im toasted!!!!
Got a deep tissue massage and went to the chiropractor. She says no real damage was done. Seeing x-rays today. Just have to stay away from squats, deadlifts, Leg Press, and any other lower back heavy lifts. Im so relieved.
spinyvegeta
Musclechemistry member
DELTS & TRAPS
DB Side to Front Raise
10x25
10x20
10x15
DB Bent Over Reverse Flys
50'sx10x3
Seated Military Press
105x20
155x15
225x10
Rope Facepull
100x20
150x15
200x10
HS Front Iso Military Press
270x10
320x8
360x4
180x15
BB Front Row
55x20
75x15
105x10
Facepulls
100x20
150x15
200x10
Seated BTN Press
105x15
155x10
225x8
Cable Laterals
100x20
120x15
140x10
1 Arm Cable Front Raise
40x10
30x10
20x10
BB Shrug
145x20
235x15
325x10
Hammer DB Front Raise
30'sx10
35'sx10
40'sx10
Standing DB Y Press
50'sx10x3
Incline Reverse DB Flys
50'sx10
45'sx10
40'sx10
DB Front Row
50'sx10
45'sx10
40'sx10
What a workout. My shoulders were on fire after that and pumped as hell. Chiropractor showed my xrays yesterday. No disk damage but my hips are out of line so it needs 2 months of treatment for readjustment. Both good and bad news.
DB Side to Front Raise
10x25
10x20
10x15
DB Bent Over Reverse Flys
50'sx10x3
Seated Military Press
105x20
155x15
225x10
Rope Facepull
100x20
150x15
200x10
HS Front Iso Military Press
270x10
320x8
360x4
180x15
BB Front Row
55x20
75x15
105x10
Facepulls
100x20
150x15
200x10
Seated BTN Press
105x15
155x10
225x8
Cable Laterals
100x20
120x15
140x10
1 Arm Cable Front Raise
40x10
30x10
20x10
BB Shrug
145x20
235x15
325x10
Hammer DB Front Raise
30'sx10
35'sx10
40'sx10
Standing DB Y Press
50'sx10x3
Incline Reverse DB Flys
50'sx10
45'sx10
40'sx10
DB Front Row
50'sx10
45'sx10
40'sx10
What a workout. My shoulders were on fire after that and pumped as hell. Chiropractor showed my xrays yesterday. No disk damage but my hips are out of line so it needs 2 months of treatment for readjustment. Both good and bad news.
spinyvegeta
Musclechemistry member
LEGS (no rest between any sets)
Horizontal Leg Press
55x100
95x30
135x10
Standing Calf Raise
135x20
175x20
205x20
Leg Curl
60x30
75x20
90x10
Good Girl
60x30
80x20
100x20
Bad Girl
60x30
80x20
100x20
Leg Extension
60x30
75x20
90x10
Deadlift
115x20
205x10
Lying Leg Curl
45x10
60x10
75x10
Leg Press
205x30
295x20
385x10
Calf Extension
205x30
295x20
385x20
Legs had a crazy vascular pump. Tried to take it easy on the hip. Legs were on fire the whole time even with the light weight. Might pay for those deadlifts tomorrow but everything else was very easy on the hip.
Quick question for opinions. Want to run a ph but I've narrowed it down to three options
1)Phera
2)DMZ
3)Halo/Epi hybrid
Any thoughts?
Horizontal Leg Press
55x100
95x30
135x10
Standing Calf Raise
135x20
175x20
205x20
Leg Curl
60x30
75x20
90x10
Good Girl
60x30
80x20
100x20
Bad Girl
60x30
80x20
100x20
Leg Extension
60x30
75x20
90x10
Deadlift
115x20
205x10
Lying Leg Curl
45x10
60x10
75x10
Leg Press
205x30
295x20
385x10
Calf Extension
205x30
295x20
385x20
Legs had a crazy vascular pump. Tried to take it easy on the hip. Legs were on fire the whole time even with the light weight. Might pay for those deadlifts tomorrow but everything else was very easy on the hip.
Quick question for opinions. Want to run a ph but I've narrowed it down to three options
1)Phera
2)DMZ
3)Halo/Epi hybrid
Any thoughts?
spinyvegeta
Musclechemistry member
CHEST
Bench
135x10
225x10
315x3
Pec Deck Flys
100x20
120x20
140x20
160x20
180x20
200x20
100x20x3
HS Incline Press
90x20
180x15
270x10
HS Wide Chest
180x20
270x15
360x10
Vertical Chest Press
200x20x3
Cable Flys
100x10x3
Incline DB Press
50'sx15x3
Incline DB Flys
50'sx10x3
My hip was not feeling flat bench, either were my shoulders. So, I cut that short quick. Started a bulk yesterday and decided to go with DMZ at 45mgs a day. I got tired of my oldest daughter and wife saying I look small at 245 lbs. Time to put the size on.
Bench
135x10
225x10
315x3
Pec Deck Flys
100x20
120x20
140x20
160x20
180x20
200x20
100x20x3
HS Incline Press
90x20
180x15
270x10
HS Wide Chest
180x20
270x15
360x10
Vertical Chest Press
200x20x3
Cable Flys
100x10x3
Incline DB Press
50'sx15x3
Incline DB Flys
50'sx10x3
My hip was not feeling flat bench, either were my shoulders. So, I cut that short quick. Started a bulk yesterday and decided to go with DMZ at 45mgs a day. I got tired of my oldest daughter and wife saying I look small at 245 lbs. Time to put the size on.
spinyvegeta
Musclechemistry member
BACK
HS BTN Press
90x20
180x10
270x10
Wide Lat Pulldown
200x20x3
HS Lat Flexor
90x20
180x10
270x10
1 Arm Cable Row
100x20
150x15
200x10
HS Low Row
270x20
360x10
450x10
Wide Bent Handle Lat Pulldown
200x20x3
HS High Row
180x20
270x10
360x10
Inside Out V-Handle Front Row
100x10
130x10
160x10
Underhanded Lat Pulldown
200x20x3
HS Iso Pulldown
180x10
230x10
270x5
Short Handle Lat Pulldown
200x20x3
Reverse Incline DB Row
50'sx10
60'sx10
70'sx10
80'sx10
90'sx10
100'sx10
BTN BB Press
105x20
155x15
225x8
Great workout this morning with a mix of heavy and light weight. Body is already filling out from glycogen and extra carbs. I stayed away from anything lower back this morning. Because as I said Sunday, I ended up paying for those deadlifts. Weight was 248 last night.
HS BTN Press
90x20
180x10
270x10
Wide Lat Pulldown
200x20x3
HS Lat Flexor
90x20
180x10
270x10
1 Arm Cable Row
100x20
150x15
200x10
HS Low Row
270x20
360x10
450x10
Wide Bent Handle Lat Pulldown
200x20x3
HS High Row
180x20
270x10
360x10
Inside Out V-Handle Front Row
100x10
130x10
160x10
Underhanded Lat Pulldown
200x20x3
HS Iso Pulldown
180x10
230x10
270x5
Short Handle Lat Pulldown
200x20x3
Reverse Incline DB Row
50'sx10
60'sx10
70'sx10
80'sx10
90'sx10
100'sx10
BTN BB Press
105x20
155x15
225x8
Great workout this morning with a mix of heavy and light weight. Body is already filling out from glycogen and extra carbs. I stayed away from anything lower back this morning. Because as I said Sunday, I ended up paying for those deadlifts. Weight was 248 last night.
spinyvegeta
Musclechemistry member
LEGS
Hack Squat
80x30
170x20
260x10
350x10
440x10
350x10
260x10
170x20
80x30
Seated Calf Raise
50x30
100x30
150x30
Leg Curl
60x30
75x30
90x30
Standing Calf Raise
200x20x3
Standing 1 Leg Curl
30x20
40x20
50x20
Leg Extension
60x30
75x30
90x30
Lying Leg Curl
60x10
70x10
80x10
Kept it light and slow this morning. No need to aggravate my hip. Im hoping this type of training will stimulate some leg growth while healing my injury. Wife and I had an unexpected loss yesterday and we're grieving, puts things into perspective. Just not a good one.
Hack Squat
80x30
170x20
260x10
350x10
440x10
350x10
260x10
170x20
80x30
Seated Calf Raise
50x30
100x30
150x30
Leg Curl
60x30
75x30
90x30
Standing Calf Raise
200x20x3
Standing 1 Leg Curl
30x20
40x20
50x20
Leg Extension
60x30
75x30
90x30
Lying Leg Curl
60x10
70x10
80x10
Kept it light and slow this morning. No need to aggravate my hip. Im hoping this type of training will stimulate some leg growth while healing my injury. Wife and I had an unexpected loss yesterday and we're grieving, puts things into perspective. Just not a good one.
spinyvegeta
Musclechemistry member
Bi's & Tri's
Preacher Curls
50x30
75x15
100x10
OH Tri Extension Machine
60x20
80x15
100x10
Rope Curls
100x20
120x15
140x10
Rope Pulldown
100x20
120x15
140x10
V-bar Curls
100x20
120x15
140x10
Hammer Pushdown
100x20
120x15
140x10
Cable Curls
100x20
120x15
140x10
OH Rope Tri Extension
100x20
120x15
140x10
Hammer Cable Curls
100x20
120x15
140x10
V-bar Pushdown
100x20
150x15
200x10
1 Arm Preacher Curl
45x15
55x10
65x5x2
1 Arm Rope Pulldown
50x15
70x10
90x5x2
Crucifix Cable Curls
100x20
140x15
180x10
Skullcrushers
105x20
125x15
145x10
DB Hammer Curls
25'sx20
35'sx15
45'sx10
DB OH Tri Extension
25'sx20
35'sx15
45'sx10
Ez Curls
50x20
80x15
110x10
Ez Curl OH Tri Extension
50x20
80x20
110x20
DB Curls
30'sx15
40'sx10
50'sx10
DB Tri Kickback
30'sx15
40'sx10
50'sx10
Been less than a week but I can feel the DMZ kicking in. Might bump it up to 60mgs next week. Arms were pumped more than they have been in a while. Weight still staying the same at 245. Getting harder to put on size as I get bigger.
Preacher Curls
50x30
75x15
100x10
OH Tri Extension Machine
60x20
80x15
100x10
Rope Curls
100x20
120x15
140x10
Rope Pulldown
100x20
120x15
140x10
V-bar Curls
100x20
120x15
140x10
Hammer Pushdown
100x20
120x15
140x10
Cable Curls
100x20
120x15
140x10
OH Rope Tri Extension
100x20
120x15
140x10
Hammer Cable Curls
100x20
120x15
140x10
V-bar Pushdown
100x20
150x15
200x10
1 Arm Preacher Curl
45x15
55x10
65x5x2
1 Arm Rope Pulldown
50x15
70x10
90x5x2
Crucifix Cable Curls
100x20
140x15
180x10
Skullcrushers
105x20
125x15
145x10
DB Hammer Curls
25'sx20
35'sx15
45'sx10
DB OH Tri Extension
25'sx20
35'sx15
45'sx10
Ez Curls
50x20
80x15
110x10
Ez Curl OH Tri Extension
50x20
80x20
110x20
DB Curls
30'sx15
40'sx10
50'sx10
DB Tri Kickback
30'sx15
40'sx10
50'sx10
Been less than a week but I can feel the DMZ kicking in. Might bump it up to 60mgs next week. Arms were pumped more than they have been in a while. Weight still staying the same at 245. Getting harder to put on size as I get bigger.
spinyvegeta
Musclechemistry member
This is a 16 month comparison. 17 lbs gained
spinyvegeta
Musclechemistry member
Delts & Traps
DB Front to Side Raise
15x20
25x15
35x10
DB Shrugs
100'sx20x3
Straight Arm Pulldown
100x20
130x15
160x10
Reverse Grip V-handle Front Row
100x20
130x15
160x10
Crucifix Cable Laterals
120x10
160x10
180x10
Shrugs
295x20
385x15
475x10
Seated Military Press
90x20
180x10
270x4
Lateral Raise Machine
100x15
120x10
140x10
Reverse Pec Deck Flys
90x20
120x15
150x10
HS Shoulder Press
180x20
240x15
300x10
Bent Over Reverse DB Flys
50'sx10
60'sx10
70'sx10
Rope Facepull
100x20
150x15
200x10
DB Press
50'sx20
60'sx15
70'sx10
Champagne Flys
15'sx20
25'sx15
35'sx10
Reverse Incline DB Flys
35'sx15
40'sx10
50'sx10
Ez Curl Front Row
50x20
70x15
90x10
Great workout, huge pump, but I'm losing weight, wtf? 246 today with bloat. Guess I'll have to start piling in food constantly if I can.
DB Front to Side Raise
15x20
25x15
35x10
DB Shrugs
100'sx20x3
Straight Arm Pulldown
100x20
130x15
160x10
Reverse Grip V-handle Front Row
100x20
130x15
160x10
Crucifix Cable Laterals
120x10
160x10
180x10
Shrugs
295x20
385x15
475x10
Seated Military Press
90x20
180x10
270x4
Lateral Raise Machine
100x15
120x10
140x10
Reverse Pec Deck Flys
90x20
120x15
150x10
HS Shoulder Press
180x20
240x15
300x10
Bent Over Reverse DB Flys
50'sx10
60'sx10
70'sx10
Rope Facepull
100x20
150x15
200x10
DB Press
50'sx20
60'sx15
70'sx10
Champagne Flys
15'sx20
25'sx15
35'sx10
Reverse Incline DB Flys
35'sx15
40'sx10
50'sx10
Ez Curl Front Row
50x20
70x15
90x10
Great workout, huge pump, but I'm losing weight, wtf? 246 today with bloat. Guess I'll have to start piling in food constantly if I can.
spinyvegeta
Musclechemistry member
LEGS
Hack Squat
80x30
170x20
260x10
350x10
440x10x2
350x10
260x10
170x20x6
Seated Calf Raise
50x30
100x30
150x30
Seated Leg Curl
60x30
90x20
120x20
Standing Calf Raise
200x20x3
1 Leg Standing Leg Curl
30x20
40x20
50x15
Leg Extension
120 to failure
Got to the gym a little late but got plenty done. Need to up my protein to gain some weight. I'm feeling stronger and stronger by the day. Started some udca for support. Maybe I will have to revamp my diet.
Hack Squat
80x30
170x20
260x10
350x10
440x10x2
350x10
260x10
170x20x6
Seated Calf Raise
50x30
100x30
150x30
Seated Leg Curl
60x30
90x20
120x20
Standing Calf Raise
200x20x3
1 Leg Standing Leg Curl
30x20
40x20
50x15
Leg Extension
120 to failure
Got to the gym a little late but got plenty done. Need to up my protein to gain some weight. I'm feeling stronger and stronger by the day. Started some udca for support. Maybe I will have to revamp my diet.
spinyvegeta
Musclechemistry member
CHEST
Bench
135x10
225x5
315x5
365x1
315x4
225x8
185x10
135x20
Pec Deck Flys
100x20
120x20
140x20
160x20
180x20
200x20
HS Incline Press
90x20
180x15
270x10
DB Incline Flys
30'sx10
40'sx10
50'sx10
HS Wide Chest
450x5
360x10
270x15
180x20
Cable Flys
120x10
160x10
200x10
Vertical Chest Press
200x20x3
Flat DB Fly
30'sx10
40'sx10
50'sx10
Upped my DMZ to 60mgs yesterday. Really starting to feel the increase in strength. Had a failed attempt at 385 but next week I'll get it back. Weight is starting to creep up as well. 250 this morning, so I'm increasing my caloric intake.
Bench
135x10
225x5
315x5
365x1
315x4
225x8
185x10
135x20
Pec Deck Flys
100x20
120x20
140x20
160x20
180x20
200x20
HS Incline Press
90x20
180x15
270x10
DB Incline Flys
30'sx10
40'sx10
50'sx10
HS Wide Chest
450x5
360x10
270x15
180x20
Cable Flys
120x10
160x10
200x10
Vertical Chest Press
200x20x3
Flat DB Fly
30'sx10
40'sx10
50'sx10
Upped my DMZ to 60mgs yesterday. Really starting to feel the increase in strength. Had a failed attempt at 385 but next week I'll get it back. Weight is starting to creep up as well. 250 this morning, so I'm increasing my caloric intake.
Last edited:
spinyvegeta
Musclechemistry member
BACK
Wide Lat Pulldown
200x20x3
HS BTN Pull-down
90x20
180x10
270x10
1 Arm Row
100x20
150x15
200x10
HS Lat Flexor
90x20
180x10
270x10
Underhanded Lat Pulldown
200x20x3
HS Low Row
270x15
360x5x2
180x20
Wide Handle Row
200x20x3
HS Iso Pulldown
180x10
230x10
270x5
Short Handle Lat Pulldown
200x20x3
HS High Row
180x20
270x15
360x10
Front Row
100x10
150x10
200x10
Reverse Incline DB Rows
50'sx10x3
Didn't feel right through the workout, hip was bothering me. Feels like right before your hip cracks. Its a weird sensation. Feels like death around the house lately.
Wide Lat Pulldown
200x20x3
HS BTN Pull-down
90x20
180x10
270x10
1 Arm Row
100x20
150x15
200x10
HS Lat Flexor
90x20
180x10
270x10
Underhanded Lat Pulldown
200x20x3
HS Low Row
270x15
360x5x2
180x20
Wide Handle Row
200x20x3
HS Iso Pulldown
180x10
230x10
270x5
Short Handle Lat Pulldown
200x20x3
HS High Row
180x20
270x15
360x10
Front Row
100x10
150x10
200x10
Reverse Incline DB Rows
50'sx10x3
Didn't feel right through the workout, hip was bothering me. Feels like right before your hip cracks. Its a weird sensation. Feels like death around the house lately.
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