Spiny's Log

[spinyvegeta]

Bi's, Tri's, and Quads
Preacher Curl
30x10
50x10x2
60x10
70x10

Rope Pulldown
50x20
80x10
110x10
140x10

Overhead Rope Extension
50x20
80x10
110x10
140x10

Ez-bar Curls
40x10
50x10
60x10
30x20

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

Incline OH DB Extension
30'sx20
35'sx20
40'sx20
45'sx20
50'sx20
55'sx20

Incline DB Curls
20'sx10x6

Incline Ez-bar Skullcrushers
40x20
60x20
100x10
110x10

Squats
135x10
185x10
225x10
275x10
315x10
365x7
405x3

Leg Extensions
60x20
70x20
80x15
90x15
100x10
110x10
120x10
130x10
140x10
150x10
160x10

Sweating bullets this whole workout. Left forearm tendon was really sore so curls were quite unfriendly. I still did super slow reps to counter the light weight. Going home tonight, i cant wait

 

[Turbolag]

Nice work man.

Nice squats!

 

[ChrisLindsay9]

Smash that tendon. Or have someone else smash it with a dumbbell or roller stick. It's uncomfortable as hell, and may not seem like it's going to do anything, but it really does promote the healing/recovery faster. You got gunk in there that needs to get pulverized so it can flush away.

 

[spinyvegeta]

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

Wide Lat Pulldown
185x10
205x10
220x10

Double Handled Row
150x10x3

Incline Chest Press
180x15
270x10
360x10

Iso Lat Pulldown
180x15
270x10
360x10
450x10

Iso Row
180x10
270x10
360x10

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

Deadlift
135x10
225x10
315x10

Low Cable Crossover
60x10
40x20
80x20

1 Arm Chest Press
50x10
75x10
100x10
125x10
150x10

Really good workout after 3 days off. Tendon is feeling much better but now my son tweaked his neck. Training might be a little restricted this week. Next week i will be dropping most everything and going to cruise doses. Time to get dry and lean

 

[spinyvegeta]

LEGS
Squats
135x10
225x10
315x10
405x3
455x1
495x3 PR

Seated Calf Raise
75x20
125x20
175x20
225x20
275x15

Reverse Hack Squat
190x10x3

Leg Press
350x20
440x20
530x20

Calf Extension
350x20
440x20
530x20

Leg Curl
150x10
120x15
90x20
60x25

Leg Extension
150x20
120x20
90x20
60x20

Calf Extension Machine
400x15
300x20
200x25
400x15

Great squat day. Didn't think I had that many reps in me. Wonder what I would've topped out at. Legs should be a little sore tomorrow but not much. I'm going to change my rep schemes up starting Monday.

 

[spinyvegeta]

Bi's & Tri's
Preacher Curls
25x20
50x15
75x10
100x10

Rope Pulldowns
50x20
100x15
150x10
200x10

DB Curls
10'sx20
15'sx20
20'sx15
25'sx10
30'sx10
35'sx10

DB OH Tri Extension
10'sx20
15'sx20
20'sx15
25'sx10
30'sx10
35'sx10

Rope Curls
50x20
100x15
150x10

OH Rope Tri Extension
50x20
100x15
150x10

1 Arm Preacher Curl Machine
20x10
30x10
40x10
50x20

1 Arm Seated Dip
30x20
50x20
70x15
90x15

1 Arm Cable Preacher Curls
35x10
40x10
45x10
50x10

1 Arm Cable Kickbacks
30x10
35x10
40x10
45x10

Spider Curls
30x20
60x20
60x15
50x25
50x30

1 Arm OH Tricep Extension
30x10
40x10
50x10
60x10

V-bar Curls
50x20
80x15
110x10
140x10

Tricep Pushdown
50x20
100x15
150x10
200x10

Long bar Cable Curls
30x20
50x20
70x20
90x20

Cable Reverse Curls
30x20
50x20
70x20
90x20

Been used to not having enough time, then almost had too much time today. Arms were pumped to hell and my tendon seems to be doing much better. Really excited to mix it up next week. Can't believe I'm chomping on the bit for cruise mode.

 

[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.