Spiny's Sponsored Uncle Z Log

[spinyvegeta]

BACK
V Handle Lat Pulldown
210x10
225x10
240x10

Wide Late Pulldown
210x10
240x10
270x10

BTN Lat Pulldown
210x10
225x10
240x10

Wide Handle Pulldown
210x10
240x10
270x10

Underhanded Lat Pulldown
210x10
240x10
270x10

V Handle Row
210x10
240x10
270x10

Wide Row
210x10
240x10
270x10

Wide Handle Row
210x10
240x10
270x10

Short Bar Row
210x10
240x10
270x10

1 Arm Cable Row
200x10x3

Straight Arm Pulldown
150x10
160x10
170x10

Rope Facepull
170x10
180x10
190x10

Cable Cross Crucifix Facepull
120x10
160x10
200x10

Reverse Incline DB Rows
75'sx10x3

Lower back was a little sore from squatting on Sunday but workout was strong. Being off from work makes it harder to stay low carb but I'm doing my best. Feeling good and strong.

 

[spinyvegeta]

Bi's & Tri's
BB Preacher Curls
60x10
80x10
100x10

DB OH Tri Extensions
50'sx20x3

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

Skull Crushers
125x10
175x10
195x10

OH BB Tri Extensions
110x20x3

BB Curls
110x10x3

DB Kickbacks
50'sx10x3

1 Arm Preacher Curls
50x10x3

OH Tri Extension Machine
100x10x3

Cable Curls
130x10x3

Rope Pulldowns
130x10x3

Keep upping the weight and keep making gains. 266 today. Arms were still pumped over 24 hours after my back workout. Definitely wont be able to stay up for the new year after that workout. Stay safe tonight people. Happy New Year!

 

[spinyvegeta]

LEGS
Hack Squat
170x10
260x10
350x10
440x10
530x10
620x10
710x10 PR

G-Curl
140x10x3

Seated Calf Raise
160x20
190x20
210x20

Leg Curls
240x10x3

Leg Extension
240x10x2

Standing Calf Raise
400x20x2

Had to leave a little early so didnt finish everything. Still got a PR on the hack. Wrapped up my knees for the last 2 sets just in case. Still getting stronger.

 

[spinyvegeta]

Shoulders & Traps
DB side laterals
20'sx20
25'sx10
30'sx10
35'sx10

Cable Side Laterals
140x10
160x10
180x10

Rope Facepulls
180x10
190x10
200x10

Cable Front Rows
200x15x3

Seated Military Press
140x10
190x10
230x6

Machine Shrugs
475x10x3

BB Front Row
140x10
160x10
190x10

HS Front Military Press
300x15x3

Pec Deck Reverse Fly
120x10
135x10
150x10

DB Y Presses
55'sx10x3

DB Shrugs
100'sx10x3

Side Lateral Machine
100x10x3

DB Front Rows
70'sx10
75'sx10
80'sx10

DB Front Raise
20'sx20
25'sx10
30'sx10
35'sx10

Incline Reverse DB Flys
30'sx10x3

Killer workout today. After a nice rest day in which we slept half the day I was ready to kill it. Food intake hasn't been enough this week but next week I will be back on track. Haven't even checked my weight lately. Feeling very full though.

 

[spinyvegeta]

Legs
Squats
135x10
225x10
315x10
405x5
455x2
495x1
515x1
405x5
315x10
225x10

Laying Leg Curls
90x15x3

Leg Extension
240x15x3

Cable Kickbacks
100x10x3

Standing Calf Raise
400x20x3

Legs were a little sore from Thursday but I kept pushing. I was pretty smoked after the squats. Not a whole lot of volume but good work.

 

[Uncle Z Rep]

Good looking log bro.

 

[spinyvegeta]

CHEST
Bench
135x10
225x10
315x5
365x2
315x4
225x10x2

HS Wide Chest
360x10x3

Pec Deck Flys
200x15x3

HS Incline Press
230x10x3

Cable Flys
120x10
140x10
160x10

DB Press to Fly
50'sx10
40'sx10
30'sx10

Starting to feel the effects of low carbs but it will pass. Weights are getting lighter. My weight is at 268 now. Gradully increasing.

 

[spinyvegeta]

Back
HS BTN Pulldown
180x10
270x10
320x10

HS Low Row
270x10
360x10
450x10

HS Lat Flexor
180x10
270x10
320x10

HS High Row
270x10
360x10
410x10

1 Arm Tbar Row
115x10x3

Wide Lat Pulldown
200x20x3

Reverse Incline DB Rows
80'sx10x3

Again, not a lot of volume but heavy weight. Shouldn't have had those 2 drinks last night. My body is still getting used to waking up so early.

 

[spinyvegeta]

Bi's & Tri's
BB Preacher Curls
50x20
80x10
110x10

Skull Crushers
105x10
145x10
195x10

DB Hammer Curls
65'sx10
60'sx10
55'sx10
50'sx10
45'sx10
40'sx10

BB OH Tri Extensions
110x20x3

DB OH Tri Extensions
50'sx20x3

1 Arm Preacher Curl Machine
50x10x3

DB Kickbacks
50'sx10x3

Cable Curls
130x10x3

Rope Pulldown
130x10x3

Tried to go heavier and squeeze more on every rep today. This heavy bulking is tiring me out at the end of the day. I get home and barely want to move for a while. I did eat some lasagna last night. Used a keto stick last night and im just barely in ketosis.

 

[spinyvegeta]

LEGS
Hack Squat
170x10
260x10
350x10
440x10
530x10
620x10

G-curl
140x10x3

Seated Calf Raise
180x10
200x10
220x10

Cable Kickbacks
100x10x3

Standing Calf Raise
400x20x3

Front Squats
145x10
195x10
235x10

Decent leg workout today but ran out of time for more. Had to get that pre-gym morning cardio in. Back has been a little tweaked this last week from the heavy squats. Probably will stay away from them for a week.

 

[macedog24]

LEGS
Hack Squat
170x10
260x10
350x10
440x10
530x10
620x10

G-curl
140x10x3

Seated Calf Raise
180x10
200x10
220x10

Cable Kickbacks
100x10x3

Standing Calf Raise
400x20x3

Front Squats
145x10
195x10
235x10

Decent leg workout today but ran out of time for more. Had to get that pre-gym morning cardio in. Back has been a little tweaked this last week from the heavy squats. Probably will stay away from them for a week.

Spiny, you are a machine! Keep killing it! And one hell of a leg workout

 

[badfish1337]

What macedog said! Keep at it! -Subbed

 

[spinyvegeta]

Spiny, you are a machine! Keep killing it! And one hell of a leg workout

What macedog said! Keep at it! -Subbed

Thx guys. I'm trying

 

[spinyvegeta]

DELTS & TRAPS
DB Side Raises
20'sx10
25'sx10
30'sx10
35'sx10

BB Rows
145x10
165x10
195x10

Cable Side Laterals
100x10
120x10
140x10

HS Iso Front Military Press
320x8
290x10
270x10

BB Shrugs
325x10
345x10
375x10

Seated Military Press
145x10
235x10
195x10

Rope Facepulls
180x10
190x10
200x10

Cable Front Rows
200x10x3

Facepull Bar
200x10x3

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

DB Y Presses
55'sx10x3

DB Shrugs
100'sx10

Feeling the lack of carbs this morning right at first but kept pushing. Carb up this weekend. Weight still at 268. Going to try more of a pyramid scheme on some lifts. A warm up, then a power set, then a drop set. Maybe that will help a bit. Can't wait to get back into some dbol!

 

[spinyvegeta]

CHEST
Bench
135x10
225x10
315x5
365x3
405x2(2nd rep fingertip assist)
315x7
225x15
225x10

HS Iso Chest Press
180x10
230x10
270x10

Pec Dec Flys
210x15
225x15
240x15

HS Iso Incline
200x10
220x10
240x10

DB Press to Fly
50'sx10x3

Total carb up weekend. Felt the difference today with a killer bench session. Almost got that second 405 rep all the way up. Still very pleased with the way I'm coming along. Strength continues to increase but still kinda keeping the fat off.

 

[spinyvegeta]

BACK
Wide Lat Pulldown
200x20x3

Wide Handle Lat Pulldown
200x20x3

Wide Row
200x20x3

Wide Handle Row
200x20x3

Facepulls
200x10x3

1 Arm Cable Row
200x10x3

HS Lat Flexor
230x10
270x10
320x10

HS BTN Pulldown
230x10
270x10
320x10

Bent Over BB Rows
135x10
185x10
225x10

Reverse Incline DB Rows
85'sx10x3

Little tired from yesterday but kept the weight high. 272 lbs at the gym this morning. Gotta love those carb ups. Muscles are feeling very full and hopefully my dbol shows up this week. Back to the low carb crap.

 

[spinyvegeta]

Bi's & Tri's
BB Preacher Curls
50x20
80x10
110x10

Skull Crushers
150x10
170x10
200x10

DB Hammer Curls
65'sx10
60'sx10
55'sx10
50'sx10
45'sx10
40'sx10

DB OH Tri Extension
50'sx20x3

BB Tri Extension
110x20x3

1 Arm Preacher Curl Machine
50x10x3

Tricep Pushdown
200x10x3

Cable Curls
130x10x3

Rope Pulldown
130x10x3

Pump was crazy this morning. Only had 45 mins to get it done so it was like cardio the whole time. 270 this morning. 6 more weeks of bulking then a 4 week recomp. Should look real nice by the end of March.

 

[spinyvegeta]

LEGS
Leg Press
575x20x3

G-curl
140x10x3

Seated Calf Raise
180x20
200x20
220x20

Hack Squat
260x20
440x15
620x10

Cable Kickbacks
120x10
110x10
100x10

Leg Extensions
240x15x3

Standing Calf Raise
400x20x3

Lying Leg Curl
120x15x3

Was going to make today a lighter leg day but as always, ambition takes over. Great workout. Was like a cardio session the whole way through. Breathing heavy and sweating profusely. Love workoutouts like this.

 

[spinyvegeta]

DELTS & TRAPS
DB Raises
20'sx10
25'sx10
30'sx10
35'sx10

BB Front Row
145x10
165x10
195x10

HS Front Iso Military Press
320x10
300x10
280x10

BB Shrugs
375x10
395x10
405x10

Cable Front Row
200x10x3

Seated Military Press
145x10
235x10
195x10

Rope Facepulls
200x10x3

Y DB Presses
55'sx10x3

DB Front Row
80'sx10
75'sx10
70'sx10

DB Front Raises
20'sx10
25'sx10
30'sx10
35'sx10

DB Shrugs
100'sx10x3

Reverse Incline DB Flys
30'sx10x3

Shoulders were done after that. Didn't go heavier on everything but tried where I could. Thankfully I had a plate of spaghetti last night for fuel. Started researching on dbol this morning. Hope to keep my strength going in the right direction. Weighed in at 270 this morning.

 

[spinyvegeta]

BACK
Wide Lat Pulldown
200x20x3

V handle Pulldown
200x20x3

Wide Handle Pulldown
200x20x3

Underhanded Lat Pulldown
200x20x3

Wide Row
200x20x3

V Handle Row
200x20x3

Wide Handle Row
200x20x3

Cable Row
200x20x3

Facepulls
200x10x3

1 Arm Cable Row
200x10x3

Reverse Incline DB Row
85'sx10x3

Great burnout session today. The cable machine only goes to 200lbs so I can up the reps until it burns. Started my carb up early this week with pizza last night. Will power just flew out the window. Thats ok, I need the extra calories.