- Joined
- Dec 9, 2013
- Messages
- 617
- Reaction score
- 7
- Points
- 18
Starting this log a week late on Heavy's request but everything is going fine. Seems that the sdmz is kicking in, I'm noticeably drier since I started and like 7 lbs lighter.
Spiny cuts his shit with SDMZ5.0 and Invictus
- Thread starter spinyvegeta
- Start date
- Joined
- Dec 9, 2013
- Messages
- 617
- Reaction score
- 7
- Points
- 18
Bi's & Tri's
Preacher Curls
50x20
60x15
70x10
80x10
90x10
100x10
Rope Pulldowns
100x10
110x10
120x10
130x10
140x10
150x10
DB Curls
25'sx10
30'sx10
35'sx10
40'sx10
45'sx10
50'sx10
DB OH Tri Extension
25'sx20
30'sx20
35'sx20
40'sx20
45'sx20
50'sx20
Rope Curls
100x10
110x10
120x10
130x10
140x10
150x10
Skullcrushers
90x10
120x10
140x10
160x10
180x10
Crucifix Cable Curls
100x10
110x10
120x10
130x10
140x10
150x10
Reverse Curls
100x10
110x10
120x10
130x10
140x10
150x10
Preacher Curl Machine
50x30x3
Seated Dips
100x30x3
Big shout out to Rob at Iron Legion, recieved my Invictus on Saturday and started it yesterday. Only had an hour to train today but definitely got my money's worth. Walked out of the gym with a monstrous pump. Going to start some clen tomorrow. Weight was only 263 after the weekend, so I'm still on track.
Preacher Curls
50x20
60x15
70x10
80x10
90x10
100x10
Rope Pulldowns
100x10
110x10
120x10
130x10
140x10
150x10
DB Curls
25'sx10
30'sx10
35'sx10
40'sx10
45'sx10
50'sx10
DB OH Tri Extension
25'sx20
30'sx20
35'sx20
40'sx20
45'sx20
50'sx20
Rope Curls
100x10
110x10
120x10
130x10
140x10
150x10
Skullcrushers
90x10
120x10
140x10
160x10
180x10
Crucifix Cable Curls
100x10
110x10
120x10
130x10
140x10
150x10
Reverse Curls
100x10
110x10
120x10
130x10
140x10
150x10
Preacher Curl Machine
50x30x3
Seated Dips
100x30x3
Big shout out to Rob at Iron Legion, recieved my Invictus on Saturday and started it yesterday. Only had an hour to train today but definitely got my money's worth. Walked out of the gym with a monstrous pump. Going to start some clen tomorrow. Weight was only 263 after the weekend, so I'm still on track.
- Joined
- Dec 9, 2013
- Messages
- 617
- Reaction score
- 7
- Points
- 18
Delts & Traps
DB Side Raise
20'sx10
30'sx10
40'sx10
DB Front Raise
20'sx10
30'sx10
40'sx10
BB Front Raise
50x20
100x15
150x10
200x10
DB Press
40'sx15
50'sx15
60'sx15
70'sx15
Crucifix Cable Laterals
80x20
90x15
100x10
110x10
120x10
Rope Facepulls
100x10
110x10
120x10
130x10
Bent Over Reverse Flys
25'sx10
30'sx10
35'sx10
40'sx10
Rope Front Row
100x10
110x10
120x10
130x10
Straight Arm Pulldown
100x15x4
Straight Arm Raise
50x15x4
Shoulder Press
90x20
180x15
270x10
360x5
Shrugs
550x10x4
Decent workout today. Very slow reps and lots of squeezing on every rep.Started some clen today and I will probably run it for a week on and week off for a little bit. Started to run out of steam towards the end but was only running with 4 hours of sleep under my belt. Here come the shakes.
DB Side Raise
20'sx10
30'sx10
40'sx10
DB Front Raise
20'sx10
30'sx10
40'sx10
BB Front Raise
50x20
100x15
150x10
200x10
DB Press
40'sx15
50'sx15
60'sx15
70'sx15
Crucifix Cable Laterals
80x20
90x15
100x10
110x10
120x10
Rope Facepulls
100x10
110x10
120x10
130x10
Bent Over Reverse Flys
25'sx10
30'sx10
35'sx10
40'sx10
Rope Front Row
100x10
110x10
120x10
130x10
Straight Arm Pulldown
100x15x4
Straight Arm Raise
50x15x4
Shoulder Press
90x20
180x15
270x10
360x5
Shrugs
550x10x4
Decent workout today. Very slow reps and lots of squeezing on every rep.Started some clen today and I will probably run it for a week on and week off for a little bit. Started to run out of steam towards the end but was only running with 4 hours of sleep under my belt. Here come the shakes.
mattborn00
Registered
- Joined
- May 28, 2015
- Messages
- 13
- Reaction score
- 1
- Points
- 0
Looking fuking beefy
Sent from my SAMSUNG-SM-G870A using Tapatalk
Sent from my SAMSUNG-SM-G870A using Tapatalk
heavyiron
Administrator
Spiny always works hard, great logger to follow!
ebfitness
Registered
In for this!
- Joined
- Dec 9, 2013
- Messages
- 617
- Reaction score
- 7
- Points
- 18
LEGS
Squats
135x15
185x10
225x10
275x10
Seated Calf Raise
75x20
100x30
170x20
240x20
Hack Squat
150x10
200x10
250x10
300x10
350x10
Reverse Hack Squat
100x20
150x10
200x10
250x10
Leg Press
260x30
350x25
440x20
530x20
Glute Kickback
65x10
70x10
75x10
80x10
85x10
Went light today because my knees were not liking the bending. They eventually warmed up and I started pushing more. Too many carbs yesterday apparently because I was sweating like a pig the whole workout. Decided to not check my weight for a week or so to give things a chance to kick in without expectations.
Squats
135x15
185x10
225x10
275x10
Seated Calf Raise
75x20
100x30
170x20
240x20
Hack Squat
150x10
200x10
250x10
300x10
350x10
Reverse Hack Squat
100x20
150x10
200x10
250x10
Leg Press
260x30
350x25
440x20
530x20
Glute Kickback
65x10
70x10
75x10
80x10
85x10
Went light today because my knees were not liking the bending. They eventually warmed up and I started pushing more. Too many carbs yesterday apparently because I was sweating like a pig the whole workout. Decided to not check my weight for a week or so to give things a chance to kick in without expectations.
- Joined
- Dec 9, 2013
- Messages
- 617
- Reaction score
- 7
- Points
- 18
Thank you gentlemen for the kind words. 
- Joined
- Dec 9, 2013
- Messages
- 617
- Reaction score
- 7
- Points
- 18
BACK
Wide Lat Pulldown
100x20
150x15
200x10
BTN Pulldown
100x20
150x15
200x10
Double Handle Pulldown
100x20
150x15
200x10
V-handle Pulldown
100x20
150x15
200x10
Underhanded Pulldown
100x20
150x15
200x10
Double Handle Row
100x20
125x15
150x10
Cable Row
100x20
150x15
200x10
V-handle Row
100x20
150x15
200x10
Back Extension Row
100x20
150x15
200x10
Wide Bar Row
100x20
150x15
200x10
Iso Lat Pulldown
180x20
270x10
360x10
Seated Row
90x20
180x10
270x10
Romanian Deadlift
135x10
225x10
315x10
Bent Over Rows
165x10x3
Very exhausting workout today. Strength is up a little and endurance seems to be up a lot. Shit load of reps today. Not sure why but I've been starving this week which hasn't helped the mid section. Everything is tighter for sure, even the belly. Hope to curb the intake next week.
Wide Lat Pulldown
100x20
150x15
200x10
BTN Pulldown
100x20
150x15
200x10
Double Handle Pulldown
100x20
150x15
200x10
V-handle Pulldown
100x20
150x15
200x10
Underhanded Pulldown
100x20
150x15
200x10
Double Handle Row
100x20
125x15
150x10
Cable Row
100x20
150x15
200x10
V-handle Row
100x20
150x15
200x10
Back Extension Row
100x20
150x15
200x10
Wide Bar Row
100x20
150x15
200x10
Iso Lat Pulldown
180x20
270x10
360x10
Seated Row
90x20
180x10
270x10
Romanian Deadlift
135x10
225x10
315x10
Bent Over Rows
165x10x3
Very exhausting workout today. Strength is up a little and endurance seems to be up a lot. Shit load of reps today. Not sure why but I've been starving this week which hasn't helped the mid section. Everything is tighter for sure, even the belly. Hope to curb the intake next week.
- Joined
- Dec 9, 2013
- Messages
- 617
- Reaction score
- 7
- Points
- 18
CHEST
Bench
135x5
185x5
225x5
275x5
315x3x3
225x15
Incline Press
140x15
180x15
230x10
270x10
320x10
360x8
Cable Crossovers
60x15
80x15
100x10
120x10
140x10
Single Arm Chest Press
90x10
225x10
180x10
135x10
Cable Flys
100x10
120x10
140x10
160x10
180x10
200x10
Incline DB Press
45'sx15
75'sx15
65'sx15
55'sx15
DB Flies
30'sx10
40'sx10
50'sx10
As I get farther into this cruise, I feel that my strength has taken a step down. Not that much thanks to the SDMZ5.0. I'm staying in the low 260's right now but I have been eating extra this week. Time to buckle down and curb that. Bring this gut into shape. Once that happens, my body will be completely transformed
Bench
135x5
185x5
225x5
275x5
315x3x3
225x15
Incline Press
140x15
180x15
230x10
270x10
320x10
360x8
Cable Crossovers
60x15
80x15
100x10
120x10
140x10
Single Arm Chest Press
90x10
225x10
180x10
135x10
Cable Flys
100x10
120x10
140x10
160x10
180x10
200x10
Incline DB Press
45'sx15
75'sx15
65'sx15
55'sx15
DB Flies
30'sx10
40'sx10
50'sx10
As I get farther into this cruise, I feel that my strength has taken a step down. Not that much thanks to the SDMZ5.0. I'm staying in the low 260's right now but I have been eating extra this week. Time to buckle down and curb that. Bring this gut into shape. Once that happens, my body will be completely transformed
- Joined
- Dec 9, 2013
- Messages
- 617
- Reaction score
- 7
- Points
- 18
CHEST
Bench
135x5
185x5
225x5
275x5x3
225x10x2
Incline Press
140x20
180x15
230x10
270x10
Pec Deck Flys
100x20
140x20
180x10
150x20
Chest Press
100x20
140x15
180x10
150x20
DB Flys
30'sx10
40'sx10
50'sx10
60'sx10
70'sx10
Cable Crossovers
60x20
80x20
100x20
120x20
One Arm Chest Press
90x20
135x15
180x10
225x10
Cable Flys
100x20
110x15
120x10
130x10
DB Press
50'sx20
60'sx20
70'sx20
75'sx20
15 mins Elliptical
Really nice workout today. Lots and lots of reps. After 3 days off i was dying to get back in the gym. Body waa starting to stiffen up, wrists hurt, all of the effects of not lifting, lol. Might have an offer on my house too so things are looking up. Maybe
Bench
135x5
185x5
225x5
275x5x3
225x10x2
Incline Press
140x20
180x15
230x10
270x10
Pec Deck Flys
100x20
140x20
180x10
150x20
Chest Press
100x20
140x15
180x10
150x20
DB Flys
30'sx10
40'sx10
50'sx10
60'sx10
70'sx10
Cable Crossovers
60x20
80x20
100x20
120x20
One Arm Chest Press
90x20
135x15
180x10
225x10
Cable Flys
100x20
110x15
120x10
130x10
DB Press
50'sx20
60'sx20
70'sx20
75'sx20
15 mins Elliptical
Really nice workout today. Lots and lots of reps. After 3 days off i was dying to get back in the gym. Body waa starting to stiffen up, wrists hurt, all of the effects of not lifting, lol. Might have an offer on my house too so things are looking up. Maybe
- Joined
- Dec 9, 2013
- Messages
- 617
- Reaction score
- 7
- Points
- 18
BACK
Wide Lat Pulldown
180x10
210x10
240x10
BTN Pulldown
150x10
180x10
210x10
Double Handle Pulldown
180x10
210x10
240x10
V-handle Pulldown
180x10
210x10
240x10
Cable Row
100x10
150x10
200x10
Double Handle Row
100x10
150x10
200x10
Wide bar Row
100x10
150x10
200x10
V-handle Row
100x10
150x10
200x10
Back Extension Row
100x10
150x10
200x10
BTN Machine Press
100x10
130x10
200x10
Lat Pulldown Machine
100x10
150x10
200x10
Seated Row
100x15
130x15
160x15
Iso Pulldown
100x10x3
Double Handle Bent Over Row
95x10
115x10
135x10
155x10
175x10
Everything felt pretty light today. I was trying to get a lot done in a small amount of time so i wasnt pushing heavy weight. Definitely feeling the reps now. Kept a pause on each squeeze and i tried a few different things. Forarms have been tightening up so that tells me it was a good workout.
Wide Lat Pulldown
180x10
210x10
240x10
BTN Pulldown
150x10
180x10
210x10
Double Handle Pulldown
180x10
210x10
240x10
V-handle Pulldown
180x10
210x10
240x10
Cable Row
100x10
150x10
200x10
Double Handle Row
100x10
150x10
200x10
Wide bar Row
100x10
150x10
200x10
V-handle Row
100x10
150x10
200x10
Back Extension Row
100x10
150x10
200x10
BTN Machine Press
100x10
130x10
200x10
Lat Pulldown Machine
100x10
150x10
200x10
Seated Row
100x15
130x15
160x15
Iso Pulldown
100x10x3
Double Handle Bent Over Row
95x10
115x10
135x10
155x10
175x10
Everything felt pretty light today. I was trying to get a lot done in a small amount of time so i wasnt pushing heavy weight. Definitely feeling the reps now. Kept a pause on each squeeze and i tried a few different things. Forarms have been tightening up so that tells me it was a good workout.
- Joined
- Dec 9, 2013
- Messages
- 617
- Reaction score
- 7
- Points
- 18
Bi's & Tri's
Preacher Curl
50x30x3
Seated Dips
100x30x3
Rope Curls
100x20x3
Rope Pulldowns
100x15x3
DB Curls
25'sx20
35'sx20
45'sx20
OH DB Tri Extensions
25'sx20
35'sx20
45'sx20
1 Arm Preacher Curls
35x20
45x20
55x15
OH Rope Tri Extension
100x20x3
Ez-bar Curls
50x30
60x20
70x20
Tricep Pushdown
100x20
150x20
200x10
Only had 40 minutes to train but still got some decent work in. Stress level has been high, eating habits have been shit, and sleeping has been sporadic so this is actually just turning into a lean bulk. Hopefully in 2 months everything will be settled down, and normalcy will reign again
Preacher Curl
50x30x3
Seated Dips
100x30x3
Rope Curls
100x20x3
Rope Pulldowns
100x15x3
DB Curls
25'sx20
35'sx20
45'sx20
OH DB Tri Extensions
25'sx20
35'sx20
45'sx20
1 Arm Preacher Curls
35x20
45x20
55x15
OH Rope Tri Extension
100x20x3
Ez-bar Curls
50x30
60x20
70x20
Tricep Pushdown
100x20
150x20
200x10
Only had 40 minutes to train but still got some decent work in. Stress level has been high, eating habits have been shit, and sleeping has been sporadic so this is actually just turning into a lean bulk. Hopefully in 2 months everything will be settled down, and normalcy will reign again
- Joined
- Dec 9, 2013
- Messages
- 617
- Reaction score
- 7
- Points
- 18
DELTS & TRAPS
Lateral Side Raise Machine
50x20x3
Cable Side Laterals
100x10
80x15
60x20
Double Handle Front Row
100x15x3
Straight Arm Pulldown
50x20
100x15
150x10
Facepull
100x20x3
Rope Front Row
100x15x3
Shrugs
550x10x3
Behind the back Shrugs
550x10x3
Shoulder Press
90x20
180x15
270x10
360x8
Cable Front Raise
40x20
60x20
80x15
100x10
Seated Military Press
90x20
180x15
270x10
Bent Over Reverse Flys
25'sx10
30'sx10
35'sx10
40'sx10
Cable Cross Facepulls
60x10
80x10
100x10
120x10
DB Side Raise
25'sx10
30'sx10
35'sx10
40'sx10
Incline DB Reverse Flys
30'sx10
40'sx10
50'sx10
Cable Cross Bent Over Rows
45x10
65x10
85x10
Double Handle Pulldown
175x10x3
Finally got a workout in. It's been hectic for me and this week will be no different. House hunting today, 3d ultrasound tomorrow, maybe more house hunting later on in the week if our offer gets turned down. I'm so ready to be moved. Great pump today though. Went light with heavy reps. Gotta bring my delts back up to glory.
Lateral Side Raise Machine
50x20x3
Cable Side Laterals
100x10
80x15
60x20
Double Handle Front Row
100x15x3
Straight Arm Pulldown
50x20
100x15
150x10
Facepull
100x20x3
Rope Front Row
100x15x3
Shrugs
550x10x3
Behind the back Shrugs
550x10x3
Shoulder Press
90x20
180x15
270x10
360x8
Cable Front Raise
40x20
60x20
80x15
100x10
Seated Military Press
90x20
180x15
270x10
Bent Over Reverse Flys
25'sx10
30'sx10
35'sx10
40'sx10
Cable Cross Facepulls
60x10
80x10
100x10
120x10
DB Side Raise
25'sx10
30'sx10
35'sx10
40'sx10
Incline DB Reverse Flys
30'sx10
40'sx10
50'sx10
Cable Cross Bent Over Rows
45x10
65x10
85x10
Double Handle Pulldown
175x10x3
Finally got a workout in. It's been hectic for me and this week will be no different. House hunting today, 3d ultrasound tomorrow, maybe more house hunting later on in the week if our offer gets turned down. I'm so ready to be moved. Great pump today though. Went light with heavy reps. Gotta bring my delts back up to glory.
- Joined
- Dec 9, 2013
- Messages
- 617
- Reaction score
- 7
- Points
- 18
CHEST, BI'S, & TRI'S
Bench
135x5
185x5
225x5
275x5
315x3
365x1
405x1
275x5
Cable Flys
100x20
120x20
140x20
160x15
180x10
Incline Press
140x15
180x15
230x10
270x10
320x10
Cable Crossovers
60x20
80x20
100x20
120x20
140x20
Chest Press
100x20
150x15
180x10
210x10
Pec Deck Flys
150x20x4
Single Arm Chest Press
90x10
135x10
180x10
225x10
Bent Over Reverse DB Flys
30'sx15x4
Preacher Curl Machine
50x40x4
Seated Dips
100x40x4
Rope Curls
100x15x4
Reverse Curls
100x15x4
V-bar Curls
100x15x3
Rope Pulldown
100x15x3
Single Arm Cable Curls
50x15
40x20
30x25
Single Arm Cable Pulldowns
50x15
40x20
30x25
Had plenty of time to get a good session in so I did more than usual to play catch up. Monster pump today and I'm planning for the same tomorrow hitting legs and back. I've decided to wait until the family is settled before I try to cut the fat. Appetite and stress has been too hard to control with all the commotion.
Bench
135x5
185x5
225x5
275x5
315x3
365x1
405x1
275x5
Cable Flys
100x20
120x20
140x20
160x15
180x10
Incline Press
140x15
180x15
230x10
270x10
320x10
Cable Crossovers
60x20
80x20
100x20
120x20
140x20
Chest Press
100x20
150x15
180x10
210x10
Pec Deck Flys
150x20x4
Single Arm Chest Press
90x10
135x10
180x10
225x10
Bent Over Reverse DB Flys
30'sx15x4
Preacher Curl Machine
50x40x4
Seated Dips
100x40x4
Rope Curls
100x15x4
Reverse Curls
100x15x4
V-bar Curls
100x15x3
Rope Pulldown
100x15x3
Single Arm Cable Curls
50x15
40x20
30x25
Single Arm Cable Pulldowns
50x15
40x20
30x25
Had plenty of time to get a good session in so I did more than usual to play catch up. Monster pump today and I'm planning for the same tomorrow hitting legs and back. I've decided to wait until the family is settled before I try to cut the fat. Appetite and stress has been too hard to control with all the commotion.
- Joined
- Dec 9, 2013
- Messages
- 617
- Reaction score
- 7
- Points
- 18
BACK & LEGS
Wide Lat Pulldown
170x10
200x10
230x10
BTN Pulldown
170x10
200x10
230x10
V-handle Pulldown
170x10
200x10
230x10
Double Handle Pulldown
170x10
200x10
230x10
Cable Row
150x10
180x10
210x10
Double Handle Row
150x10
180x10
210x10
V-handle Row
150x10
180x10
210x10
Wide Bar Row
150x10
180x10
210x10
Lat Pulldown Machine
100x20
150x10
200x10
240x10
Seated Row Machine
100x20
150x10
200x10
240x10
Leg Extension
100x20
110x10
120x10
130x10
140x10
150x10
Leg Curls
100x20
110x10
120x10
130x10
140x10
150x10
Calf Extension
200x20
300x20
400x20x2
300x20
200x20
Hack Squat
190x10
280x10
370x10
460x10
Reverse Hack Squat
190x10
280x10
370x10
100x30
Seated Calf Raise
75x20
125x20
175x20
225x20
Wanted to hit legs harder but ran out of time. Still a decent workout all things considered. I'm really liking hitting 2 things in one day. I have to stay longer and maybe incorporate an intra-workout carb drink but it seems to be having way more benefits than negatives. Plus it could help me to work on lagging parts.
Wide Lat Pulldown
170x10
200x10
230x10
BTN Pulldown
170x10
200x10
230x10
V-handle Pulldown
170x10
200x10
230x10
Double Handle Pulldown
170x10
200x10
230x10
Cable Row
150x10
180x10
210x10
Double Handle Row
150x10
180x10
210x10
V-handle Row
150x10
180x10
210x10
Wide Bar Row
150x10
180x10
210x10
Lat Pulldown Machine
100x20
150x10
200x10
240x10
Seated Row Machine
100x20
150x10
200x10
240x10
Leg Extension
100x20
110x10
120x10
130x10
140x10
150x10
Leg Curls
100x20
110x10
120x10
130x10
140x10
150x10
Calf Extension
200x20
300x20
400x20x2
300x20
200x20
Hack Squat
190x10
280x10
370x10
460x10
Reverse Hack Squat
190x10
280x10
370x10
100x30
Seated Calf Raise
75x20
125x20
175x20
225x20
Wanted to hit legs harder but ran out of time. Still a decent workout all things considered. I'm really liking hitting 2 things in one day. I have to stay longer and maybe incorporate an intra-workout carb drink but it seems to be having way more benefits than negatives. Plus it could help me to work on lagging parts.
- Joined
- Dec 9, 2013
- Messages
- 617
- Reaction score
- 7
- Points
- 18
LEGS, BI'S & TRI'S
Squats
95x10
115x10
135x10x3
115x10x2
Reverse Hack Squat
100x10x6
Leg Press
350x20x3
440x20x3
Glute Kickbacks
50x10x3
60x10x3
Calf Extensions
200x20x6
Hack Squat
100x10x5
100x20
Preacher Curl
50x20x6
Rope Pulldown
100x20x6
Preacher Curl Machine
50x20x3
80x15x2
120x10x2
150x10x2
Seated Dips
165x40
205x30
245x10
Very light weight on legs for my knees but lots of reps. Ill destroy them later in the week. Huge pump all around. All muscles trained were rock hard before I left. Planning on another double session tomorrow.
Squats
95x10
115x10
135x10x3
115x10x2
Reverse Hack Squat
100x10x6
Leg Press
350x20x3
440x20x3
Glute Kickbacks
50x10x3
60x10x3
Calf Extensions
200x20x6
Hack Squat
100x10x5
100x20
Preacher Curl
50x20x6
Rope Pulldown
100x20x6
Preacher Curl Machine
50x20x3
80x15x2
120x10x2
150x10x2
Seated Dips
165x40
205x30
245x10
Very light weight on legs for my knees but lots of reps. Ill destroy them later in the week. Huge pump all around. All muscles trained were rock hard before I left. Planning on another double session tomorrow.
- Joined
- Dec 9, 2013
- Messages
- 617
- Reaction score
- 7
- Points
- 18
CHEST, DELTS, & TRAPS
Bench
135x5
185x5
225x5
275x5
315x3
365x1
405x1
Incline Press
140x15
180x10
230x10
270x10
320x10
360x8
Cable Flys
100x20
120x15
140x10
160x10
180x10
200x10
Cable Crossovers
60x20
80x20
100x20
120x20
140x15
160x15
Single Arm Chest Press
90x10
135x10
180x10
225x10
DB Side Raise
20'sx10
30'sx10
40'sx10
DB Front Raise
20'sx10
30'sx10
40'sx10
Shoulder Press
50x20x2
70x20x2
90x20
100x20
BB Front Row
40x20x6
DB Press
25'sx20
30'sx20
35'sx20
40'sx20
45'sx15
50'sx15
Bent Over Reverse Flys
20'sx15
25'sx10
30'sx10
35'sx10
40'sx10
Seated Military Press
40x30x2
40x20x2
40x15x2
Lateral Raise Machine
50x25x3
60x20x3
Straight Arm Pulldown
50x20
100x15
150x10
200x5
Rope Facepull
50x25
100x20
150x15
200x10
Abdominal Crunch
80lbs to failure x 3
Got a lot of stuff in today. One heavy session, one light. Kicked my ass pretty good and still feeling the burn. Haven't decided what tomorrow will bring but I will shred it up.
Bench
135x5
185x5
225x5
275x5
315x3
365x1
405x1
Incline Press
140x15
180x10
230x10
270x10
320x10
360x8
Cable Flys
100x20
120x15
140x10
160x10
180x10
200x10
Cable Crossovers
60x20
80x20
100x20
120x20
140x15
160x15
Single Arm Chest Press
90x10
135x10
180x10
225x10
DB Side Raise
20'sx10
30'sx10
40'sx10
DB Front Raise
20'sx10
30'sx10
40'sx10
Shoulder Press
50x20x2
70x20x2
90x20
100x20
BB Front Row
40x20x6
DB Press
25'sx20
30'sx20
35'sx20
40'sx20
45'sx15
50'sx15
Bent Over Reverse Flys
20'sx15
25'sx10
30'sx10
35'sx10
40'sx10
Seated Military Press
40x30x2
40x20x2
40x15x2
Lateral Raise Machine
50x25x3
60x20x3
Straight Arm Pulldown
50x20
100x15
150x10
200x5
Rope Facepull
50x25
100x20
150x15
200x10
Abdominal Crunch
80lbs to failure x 3
Got a lot of stuff in today. One heavy session, one light. Kicked my ass pretty good and still feeling the burn. Haven't decided what tomorrow will bring but I will shred it up.
- Joined
- Dec 9, 2013
- Messages
- 617
- Reaction score
- 7
- Points
- 18
BACK
Wide Lat Pulldown
180x10
210x10
240x10x2
180x10x2
150x10x2
BTN Pulldown
180x10
210x10
240x10
180x10x2
150x10x2
V-handle Pulldown
180x10
210x10
240x10
180x10x2
150x10x2
Double Handle Pulldown
180x10
210x10
240x10
Underhanded Pulldown
180x10
210x10
240x10
Cable Row
180x10
210x10
240x10
Wide bar Row
180x10
210x10
240x10
Double Handle Row
180x10
210x10
240x10
180x10x2
150x10x2
V-handle Row
180x10
210x10
240x10
180x10x2
150x10x2
Back Extension Row
240x10
270x10
300x10
Front Row
100x10
150x10
200x10
50x20
Romanian Deadlift
135x10
225x10
315x5
405x3
495x2
Bent Over Rows
135x10
225x10
315x5
95x20
Meadow Rows
50x10
60x10
75x10
85x10
Lat Pulldown Machine
100x15
130x10
160x10
70x20
Seated Row Machine
100x15
130x10
160x10
70x20
Reverse Shoulder Press
100x10
130x10
160x10
70x20
Great workout today. A combination of heavy and light lifts and I'm actually feeling it my back 8 hrs later. Did so much work that my left hand grip wanted to give towards the end. Better start growing if the workouts continue like I started last week.
Wide Lat Pulldown
180x10
210x10
240x10x2
180x10x2
150x10x2
BTN Pulldown
180x10
210x10
240x10
180x10x2
150x10x2
V-handle Pulldown
180x10
210x10
240x10
180x10x2
150x10x2
Double Handle Pulldown
180x10
210x10
240x10
Underhanded Pulldown
180x10
210x10
240x10
Cable Row
180x10
210x10
240x10
Wide bar Row
180x10
210x10
240x10
Double Handle Row
180x10
210x10
240x10
180x10x2
150x10x2
V-handle Row
180x10
210x10
240x10
180x10x2
150x10x2
Back Extension Row
240x10
270x10
300x10
Front Row
100x10
150x10
200x10
50x20
Romanian Deadlift
135x10
225x10
315x5
405x3
495x2
Bent Over Rows
135x10
225x10
315x5
95x20
Meadow Rows
50x10
60x10
75x10
85x10
Lat Pulldown Machine
100x15
130x10
160x10
70x20
Seated Row Machine
100x15
130x10
160x10
70x20
Reverse Shoulder Press
100x10
130x10
160x10
70x20
Great workout today. A combination of heavy and light lifts and I'm actually feeling it my back 8 hrs later. Did so much work that my left hand grip wanted to give towards the end. Better start growing if the workouts continue like I started last week.
- Joined
- Dec 9, 2013
- Messages
- 617
- Reaction score
- 7
- Points
- 18
BI'S & TRI'S
Preacher Curl Machine
50x30
60x20
70x20
80x20
90x20
100x20
110x15
120x15
130x15
140x10
150x10
Seated Dips
150x20x3
175x20x3
200x20x3
240x20x2
Rope Curls
100x20
125x20
150x20
175x10
200x10
75x30
Tricep Pushdown
100x20
150x20
200x15
175x20
125x20
75x30
Wide bar Curls
100x20
125x20
150x20x2
125x20
100x20
Rope Pulldowns
100x20
125x15
150x10
175x5
200x5
75x30
1 Arm Preacher Curls
25x15x6
OH Tricep Rope Extension
100x15x6
DB Curls
25x10x3
30x10x3
1 Arm Tri Pulldown
30x20
40x20
50x15x2
40x20
30x20
1 Arm Cable Curls
30x20
40x15
50x10x2
40x15
30x20
1 Arm OH Tri Extension
30x20
40x15
50x10x2
40x15
30x20
BB Curls
45x20x2
45x15x4
DB OH Tri Extension
50x15x6
Killer pump and burn today. It's really nice getting into the gym and ripping it up for as long as I want, or as long as I can take. Fucking down 6 lbs of water weight since Monday. If I could only eat clean on the weekends....
Preacher Curl Machine
50x30
60x20
70x20
80x20
90x20
100x20
110x15
120x15
130x15
140x10
150x10
Seated Dips
150x20x3
175x20x3
200x20x3
240x20x2
Rope Curls
100x20
125x20
150x20
175x10
200x10
75x30
Tricep Pushdown
100x20
150x20
200x15
175x20
125x20
75x30
Wide bar Curls
100x20
125x20
150x20x2
125x20
100x20
Rope Pulldowns
100x20
125x15
150x10
175x5
200x5
75x30
1 Arm Preacher Curls
25x15x6
OH Tricep Rope Extension
100x15x6
DB Curls
25x10x3
30x10x3
1 Arm Tri Pulldown
30x20
40x20
50x15x2
40x20
30x20
1 Arm Cable Curls
30x20
40x15
50x10x2
40x15
30x20
1 Arm OH Tri Extension
30x20
40x15
50x10x2
40x15
30x20
BB Curls
45x20x2
45x15x4
DB OH Tri Extension
50x15x6
Killer pump and burn today. It's really nice getting into the gym and ripping it up for as long as I want, or as long as I can take. Fucking down 6 lbs of water weight since Monday. If I could only eat clean on the weekends....
- Joined
- Dec 9, 2013
- Messages
- 617
- Reaction score
- 7
- Points
- 18
CHEST & LEGS
Bench
135x5
185x5
225x5
275x5
315x3
245x5x3
Incline Press
140x20
180x10
230x10
270x10
320x10
360x8
Pec Deck Flys
140x20
190x20
240x10
One Arm Chest Press
90x10
135x10
185x10
225x5
250x5
Cable Flys
100x20
120x20
140x10
160x10
Chest Press in Smith
100x20
150x15
200x10
Cable Crossovers
60x20
80x20
100x20
120x20
Hack Squat
190x10
280x10
370x10
460x10
550x10
650x5
Seated Calf Raise
125x20
175x20
225x20
200x20
150x20
100x40
Reverse Hack Squat
100x20
150x10
200x10
250x10
Leg Press
620x20
710x20
800x20
890x20
This was Friday's workout. Another long session. Absolutely loving them. Dropping like 2 pounds of water during each session. Invictus is almost gone, so is the sdmz 5.0. Both did very well especially with my bad diet.
Bench
135x5
185x5
225x5
275x5
315x3
245x5x3
Incline Press
140x20
180x10
230x10
270x10
320x10
360x8
Pec Deck Flys
140x20
190x20
240x10
One Arm Chest Press
90x10
135x10
185x10
225x5
250x5
Cable Flys
100x20
120x20
140x10
160x10
Chest Press in Smith
100x20
150x15
200x10
Cable Crossovers
60x20
80x20
100x20
120x20
Hack Squat
190x10
280x10
370x10
460x10
550x10
650x5
Seated Calf Raise
125x20
175x20
225x20
200x20
150x20
100x40
Reverse Hack Squat
100x20
150x10
200x10
250x10
Leg Press
620x20
710x20
800x20
890x20
This was Friday's workout. Another long session. Absolutely loving them. Dropping like 2 pounds of water during each session. Invictus is almost gone, so is the sdmz 5.0. Both did very well especially with my bad diet.
- Joined
- Dec 9, 2013
- Messages
- 617
- Reaction score
- 7
- Points
- 18
DELTS & TRAPS
DB Side Raise
20'sx10
25'sx10
30'sx10
BB Front Raise
40x10
50x10
60x10
HS Front Iso Military Press
180x10
270x10
360x10
320x10
230x10
BB Shrugs
325x10
415x10
505x2
465x3
415x10
325x10
Seated Military Press
145x10
195x10
235x4
255x2
BB Front Row
90x10
140x10
180x10
230x10
Shoulder Press
100x20
150x20
200x20
Rope Front Row
100x20
150x20
200x10
Crucifix Cable Laterals
100x20x3
1 Arm Cable Reverse Flys
50x10x3
DB Shrugs
100'sx20x3
DB Y Press
25'sx15
35'sx15
45'sx15
DB Incline Reverse Flys
25'sx10
35'sx10
45'sx10
55'sx10
Standing BB Press
95x10
115x10
135x10
155x10
Shrugs
200x20
300x15
400x15
1 Arm Shoulder Press
100x10x3
Had a workout in my old gym today. Felt good to rock the old familiar machines. Had an amazing pump, especially on my Traps. Lost another 2 lbs of water in 2 hrs. I'm expecting big changes to come from my new training style, feels like I've been in a rut.
DB Side Raise
20'sx10
25'sx10
30'sx10
BB Front Raise
40x10
50x10
60x10
HS Front Iso Military Press
180x10
270x10
360x10
320x10
230x10
BB Shrugs
325x10
415x10
505x2
465x3
415x10
325x10
Seated Military Press
145x10
195x10
235x4
255x2
BB Front Row
90x10
140x10
180x10
230x10
Shoulder Press
100x20
150x20
200x20
Rope Front Row
100x20
150x20
200x10
Crucifix Cable Laterals
100x20x3
1 Arm Cable Reverse Flys
50x10x3
DB Shrugs
100'sx20x3
DB Y Press
25'sx15
35'sx15
45'sx15
DB Incline Reverse Flys
25'sx10
35'sx10
45'sx10
55'sx10
Standing BB Press
95x10
115x10
135x10
155x10
Shrugs
200x20
300x15
400x15
1 Arm Shoulder Press
100x10x3
Had a workout in my old gym today. Felt good to rock the old familiar machines. Had an amazing pump, especially on my Traps. Lost another 2 lbs of water in 2 hrs. I'm expecting big changes to come from my new training style, feels like I've been in a rut.
- Joined
- Dec 9, 2013
- Messages
- 617
- Reaction score
- 7
- Points
- 18
CHEST & LEGS
Bench
135x5
225x5
315x3x3
225x5x3
Incline Press
140x15
180x15
230x15
Hack Squat
190x15x5
Leg Extension
70x15x3
100x15x3
130x15x3
Leg Curls
50x15x3
100x10x3
150x10x3
Calf Extension
200x20x3
Reverse Hack Squat
100x10
150x10
200x10
250x10
300x10
Seated Calf Raise
100x20
150x20
200x20
225x20
175x20
125x20
Leg Press
620x10x3
Calf Extension
620x20x3
Shoulders were wore out from Sunday so after the 2nd chest lift, I abandoned that route. Felt kind of exhausted while doing legs as well. It's gonna kick my butt when the baby comes and wakes every 3 hrs.
Bench
135x5
225x5
315x3x3
225x5x3
Incline Press
140x15
180x15
230x15
Hack Squat
190x15x5
Leg Extension
70x15x3
100x15x3
130x15x3
Leg Curls
50x15x3
100x10x3
150x10x3
Calf Extension
200x20x3
Reverse Hack Squat
100x10
150x10
200x10
250x10
300x10
Seated Calf Raise
100x20
150x20
200x20
225x20
175x20
125x20
Leg Press
620x10x3
Calf Extension
620x20x3
Shoulders were wore out from Sunday so after the 2nd chest lift, I abandoned that route. Felt kind of exhausted while doing legs as well. It's gonna kick my butt when the baby comes and wakes every 3 hrs.
- Joined
- Dec 9, 2013
- Messages
- 617
- Reaction score
- 7
- Points
- 18
BI'S & TRI'S
Preacher Curl Machine
50x30
75x20
100x15
125x15
150x15
Seated Dips
100x30
125x20
150x15
175x15
200x15
DB Curls
25'sx10
30'sx10
35'sx10
40'sx10
45'sx10
50'sx10
55'sx10
Ez-bar OH Tri Extension
50x20
60x20
70x20
80x20
90x20
100x20
110x20
Rope Curls
100x20x3
150x10x3
Rope Pulldowns
100x20x3
150x10x3
Cable Curls
100x20x3
150x10x3
OH Rope Tri Extension
100x20x3
150x10x3
Wide bar Curls
100x20x3
150x10x3
Reverse Curls
100x20x3
150x10x3
Crucifix Cable Curls
100x10x3
Tricep Pushdown
100x20x3
Nice work happening today with the light/heavy mix. Feels like doms are already setting in. Didn't go as long as I have been going but still dropped 2 lbs of water. Pump was amazing throughout the whole workout. Used the last of my Invictus today and will do a write up this weekend as well as the SDMZ 5.0
Preacher Curl Machine
50x30
75x20
100x15
125x15
150x15
Seated Dips
100x30
125x20
150x15
175x15
200x15
DB Curls
25'sx10
30'sx10
35'sx10
40'sx10
45'sx10
50'sx10
55'sx10
Ez-bar OH Tri Extension
50x20
60x20
70x20
80x20
90x20
100x20
110x20
Rope Curls
100x20x3
150x10x3
Rope Pulldowns
100x20x3
150x10x3
Cable Curls
100x20x3
150x10x3
OH Rope Tri Extension
100x20x3
150x10x3
Wide bar Curls
100x20x3
150x10x3
Reverse Curls
100x20x3
150x10x3
Crucifix Cable Curls
100x10x3
Tricep Pushdown
100x20x3
Nice work happening today with the light/heavy mix. Feels like doms are already setting in. Didn't go as long as I have been going but still dropped 2 lbs of water. Pump was amazing throughout the whole workout. Used the last of my Invictus today and will do a write up this weekend as well as the SDMZ 5.0
- Joined
- Dec 9, 2013
- Messages
- 617
- Reaction score
- 7
- Points
- 18
BACK
Wide Lat Pulldown
150x10
200x10
250x10
225x10
175x10
Wide Hammer Pulldown
150x10
200x10
250x10
225x10
175x10
V-handle Pulldown
150x10
200x10
250x10
225x10
175x10
Double Handle Pulldown
150x10
200x10
250x10
225x10
175x10
Double Handle Row
150x10
200x10
250x10
225x10
175x10
V-handle Row
150x10
200x10
250x10
225x10
175x10
Wide Hammer Row
150x10
200x10
250x10
225x10
175x10
Close Hammer Grip Row
150x10
200x10
250x10
225x10
175x10
Bent Over Rows
135x10
155x10
175x10
195x10
215x10
235x10
Lat Pulldown
180x10
230x10
270x10
320x10
360x10
410x10
Completely exhausted after all that. Did less lifts but went heavy and more reps today. I can already feel the soreness in my back. After 2 hours my grip strength starts to fade especially with heavier weights. Great session overall.
Wide Lat Pulldown
150x10
200x10
250x10
225x10
175x10
Wide Hammer Pulldown
150x10
200x10
250x10
225x10
175x10
V-handle Pulldown
150x10
200x10
250x10
225x10
175x10
Double Handle Pulldown
150x10
200x10
250x10
225x10
175x10
Double Handle Row
150x10
200x10
250x10
225x10
175x10
V-handle Row
150x10
200x10
250x10
225x10
175x10
Wide Hammer Row
150x10
200x10
250x10
225x10
175x10
Close Hammer Grip Row
150x10
200x10
250x10
225x10
175x10
Bent Over Rows
135x10
155x10
175x10
195x10
215x10
235x10
Lat Pulldown
180x10
230x10
270x10
320x10
360x10
410x10
Completely exhausted after all that. Did less lifts but went heavy and more reps today. I can already feel the soreness in my back. After 2 hours my grip strength starts to fade especially with heavier weights. Great session overall.
- Joined
- Dec 9, 2013
- Messages
- 617
- Reaction score
- 7
- Points
- 18
DELTS & TRAPS
Bent Over Reverse Flys
30'sx20
40'sx15
50'sx10
Rope Facepulls
100x10x3
Straight Arm Pulldown
100x20
125x15
150x10
Crucifix Cable Laterals
100x20
120x15
140x10
BB Front Row
50x20
90x15
140x10
180x10
Rope Front Row
100x20x3
Cross Crucifix Facepulls
60x20
80x15
100x10
Seated Shoulder Press
50x30
90x20
140x15
180x10
230x6
Reverse Shoulder Press
80x20
120x15
160x10
Lateral Raise Machine
50x30
100x20
150x15
200x10
DB Front Raise
30'sx10
40'sx10
50'sx10
DB Side Raise
30'sx10
40'sx10
50'sx10
Shoulder Press
180x20
270x15
360x10
Shrugs
460x10x2
550x10x2
640x10x2
DB Y Press
50'sx10
40'sx10
30'sx10
DB Butterfly Raises
30'sx10
25'sx10
20'sx10
Kicked some ass in the gym today. Pump didn't come on until the end. Usually it happens quick and then is gone before the end. I'm exhausted at the end of each workout but haven't really been getting sore. Not sure if that's good or bad.
Bent Over Reverse Flys
30'sx20
40'sx15
50'sx10
Rope Facepulls
100x10x3
Straight Arm Pulldown
100x20
125x15
150x10
Crucifix Cable Laterals
100x20
120x15
140x10
BB Front Row
50x20
90x15
140x10
180x10
Rope Front Row
100x20x3
Cross Crucifix Facepulls
60x20
80x15
100x10
Seated Shoulder Press
50x30
90x20
140x15
180x10
230x6
Reverse Shoulder Press
80x20
120x15
160x10
Lateral Raise Machine
50x30
100x20
150x15
200x10
DB Front Raise
30'sx10
40'sx10
50'sx10
DB Side Raise
30'sx10
40'sx10
50'sx10
Shoulder Press
180x20
270x15
360x10
Shrugs
460x10x2
550x10x2
640x10x2
DB Y Press
50'sx10
40'sx10
30'sx10
DB Butterfly Raises
30'sx10
25'sx10
20'sx10
Kicked some ass in the gym today. Pump didn't come on until the end. Usually it happens quick and then is gone before the end. I'm exhausted at the end of each workout but haven't really been getting sore. Not sure if that's good or bad.
- Joined
- Dec 9, 2013
- Messages
- 617
- Reaction score
- 7
- Points
- 18
LEGS
Squats
135x10
225x10
315x5
405x3
495x1
135x10x2 Long Pause in the hole
Seated Calf Raise
75x20
125x20
175x20
225x20
200x20
150x20
100x20
Reverse Hack Squat
100x20
150x15
200x10
250x10
300x10
150x20
Hack Squat
170x10
240x10
310x10
380x10
450x10
Leg Curls
50x20
60x15
70x15
80x10
90x10
100x10
Leg Extension
50x20
60x20
70x20
80x20
90x20
100x20
Glute Single Leg Kickback
50x10
60x10
70x10
80x10
90x10
100x10
Leg Press Machine
240x20
340x20
420x10
320x20
220x20
420x10
Must've put in some good work because my kneecaps are hurting. Wanted 2 reps of 495 but 1 good slow deep rep is something I can handle. My legs were ready to go today which doesn't always happen. Finished my SDMZ5.0 today. About to start a Bola clone.
Squats
135x10
225x10
315x5
405x3
495x1
135x10x2 Long Pause in the hole
Seated Calf Raise
75x20
125x20
175x20
225x20
200x20
150x20
100x20
Reverse Hack Squat
100x20
150x15
200x10
250x10
300x10
150x20
Hack Squat
170x10
240x10
310x10
380x10
450x10
Leg Curls
50x20
60x15
70x15
80x10
90x10
100x10
Leg Extension
50x20
60x20
70x20
80x20
90x20
100x20
Glute Single Leg Kickback
50x10
60x10
70x10
80x10
90x10
100x10
Leg Press Machine
240x20
340x20
420x10
320x20
220x20
420x10
Must've put in some good work because my kneecaps are hurting. Wanted 2 reps of 495 but 1 good slow deep rep is something I can handle. My legs were ready to go today which doesn't always happen. Finished my SDMZ5.0 today. About to start a Bola clone.
