Spiny's Log

[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.

 

[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.

 

[spinyvegeta]

CHEST & LEGS
Bench
135x5
185x5
225x5
275x5
315x3
365x1
405x1
315x3
275x8
225x10

Incline Press
140x15
180x10
230x10
270x10
320x8
360x5

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

Chest Press
180x10
230x10
270x10
320x10
360x10
410x10
450x5
500x5

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

Squats
135x10
225x10
315x10
405x5
495x1

Seated Calf Raise
100x20
150x20
200x20
250x20
225x20
175x20
125x20
75x20

Reverse Hacks
100x20
190x10
280x10
370x10
150x20

I didn't get a lot of legs in but went heavy to make up for it. Definitely was exhausted after all that work plus the heat has been draining. Not getting much sleep in the hotel but trying my best. 256 today.

 

[spinyvegeta]

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

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

Seated Military Press
135x10
185x10
225x10
275x3

Rope Facepull
100x20
125x20
150x15
175x10

Rope Front Row
100x20
125x20
150x10

Crucifix Cable Laterals
60x20
80x20
100x20
120x20
140x10
160x10
180x10
200x10

Straight Arm Pulldown
100x20
125x15
150x10

Cable Front Row
100x20
150x15
200x10

Side Lateral Machine
50x30
100x20
150x15
200x10

Shoulder Press
100x30
150x25
200x20
250x10
300x5

Cross Crucifix Facepull
100x20
120x20
140x15
160x10
180x10
200x10

Bent Over Reverse DB Flys
30'sx10x2
30'sx15x3
30'sx20

Shrugs
450x20x2
540x15x2
630x10x2

Ez-bar Raise
50x15
60x10
70x10
40x15
30x15

15 mins Bike

Really good workout today with a mix between heavy and light lifts. Put an offer on a different house which really takes some stress off me. We expect an answer today so things could be rolling along.

 

[spinyvegeta]

BACK
Deadlift
135x10
225x10
315x5
405x3
495x1
585x0
565x0
545x1

Bent Over Rows
180x5x4
270x3x4
320x3
360x2
230x10x4
140x15x3
160x10x3

Wide Lat Pulldown
270x20
360x15
450x10
540x10

Seated Row
180x20
270x15
360x10

Wide Grip Pull Ups
BWx10x3

1 Arm Cable Row
200x10x3

I got 585 and 565 both halfway up but couldn't lock them out. Didn't have straps or I'm sure I would've hit a new PR. Mostly Lat work today instead of middle back. It was different focusing just on them for once, maybe I can get them to grow as well. Offer was accepted on the house for 257.5k so now just need an inspection and appraisal to finish it off.

 

[spinyvegeta]

LEGS
Squats
135x10
185x10
225x10
275x10
315x10
365x5
405x3
465x2
495x1

Seated Calf Raise
165x20
235x20
305x10
270x10
235x20
200x20

Hack Squats
190x10
280x10
370x10
460x10
550x10

Straight Leg Deads
70x10
80x10
90x10
100x10
110x10
120x10
130x10
140x10
150x10

Not a bad leg day right after back. Hit the pool right after which felt great. Especially in 100 degree heat. Everyone was fleeing the city for the holiday weekend as I'm wishing I could be grilling in my own back yard.

 

[spinyvegeta]

Bi's & Tri's
Preacher Curl
50x20
75x20
100x15
135x10x2

Skullcrushers
90x10
140x10
180x10
200x10
230x5

Incline DB Curls
30'sx10
35'sx10
40'sx10

Incline DB Tri Extensions
30'sx20
35'sx20
40'sx20

Wide bar Curls
60x30
80x30
100x20
120x15
140x10

Dips
BWx20x5

Preacher Curl Machine
100x30
100x20x2
125x15x3
150x10x4

Tricep Pushdown
100x30
100x20x2
125x15x3
150x20x4

Limited time but walked out of there pumped as hell. Wanted lots of reps and heavy weight to feel the burn and shred. My gym game is finally coming back into focus, now I just need to have the same drive outside the gym. I'm working on it but it won't be completely solid until we move into the new house.

 

[spinyvegeta]

CHEST & LEGS
Bench
135x5
185x5
225x5
275x5
315x5
365x2
405x1
315x3
225x10

Cable Crossovers
60x20
80x20
100x20
120x20
140x20

Incline Press
180x20
230x15
270x10
320x8
360x7

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

Leg Press
440x15
710x10
980x10
1070x10
1160x10
1250x10

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

Calf Extension
710x20
620x20
710x20
620x20
530x20
530x30

Very nice session for only an hour and a half. Would've had more time but my son goes so slow when I get to his house. All the pre-workout and aminos are at his house so I help him get them ready. Weight seems to be staying steady at 257 which is just fine. I'm trying to get enough protein and calories in so that my body doesn't start eating muscle. Torso is looking better daily.

 

[spinyvegeta]

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

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

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

Front Raise
90x10
140x10
180x10
200x10

Rope Facepulls
100x20
150x10
200x10
175x15
125x20

Shrugs
460x15
550x10
640x10
550x10
460x10

Seated Military Press
135x15
185x10
225x10
275x4

Rope Front Row
100x20
125x20
150x15
175x10
200x10

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

Reverse Grip V-handle Front Row
100x20
125x20
150x15
175x10
200x10

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

Side Raise Machine
100x20
150x15
200x10

Crushed everything today in about an hour and a half. Working days for the next couple of weeks so I had to go in after work. Totally crowded and cluster fucked but people get out of my way so it's not that bad. Knees are a little sore but I'm going to hit legs tomorrow.

 

[spinyvegeta]

BACK
Wide Lat Pulldown
205x10
250x10

Bent Wide Handle Pulldown
205x10
220x10

V-handle Pulldown
205x10
220x10

Double Handle Pulldown
205x10
250x10

V-handle Row
205x10
250x10

Wide Handle Row
205x10
250x10

Double Handle Row
205x10
250x10

Wide Bar Row
205x10
250x10

Lat Pulldown
270x10
360x10
450x10

Seated Row
180x10
270x10
360x10

Bent Over Rows
90x10
180x10
225x10
315x5x2
135x15

Seated Row Machine
50x30
100x20
150x10

BTN Pulldown
100x10x2
150x10
125x15

Lat Pulldown Machine
100x10x2
150x10x2
125x15

Wide Lat Pulldown Machine
100x15x2
150x10
125x15x2

Really crushed my back and I'm fucking excited. Not much more to say exactly exhausted as hell

 

[spinyvegeta]

LEGS
Leg Press
440x20
710x20
980x20
1070x20
890x15
800x15
620x15
530x15
350x15
260x15

Calf Extension
620x20
530x20
440x20
350x20
260x20

Leg Extension
50x20
50x30
50x25

Leg Curls
50x20x5

Hack Squats
190x15
280x10
370x10

Reverse Hack Squat
190x10
280x10
370x5
100x20

Calf Extension
190x20
280x20
370x20
100x20

Knees were still sore but needed to get some reps on these twigs in. Stayed there for 2 hours and got a decent workout it. Should be very sore after all that. Can't watch the news or anything because of all the shit that's going on in the world. Get a grip people.