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Spinyvegeta's Saiyan Log


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#1 spinyvegeta

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Posted 10 June 2014 - 09:59 AM

 Going to start a log to keep myself accountable for reaching my new goals. Just finished a transformation contest and I was not happy with my progress. My plan is to get down to 210 while packing on some serious muscle. Get rid of my back and chest fat, and bring legs and back up to respectable size. Here is a collage of my starting form. Weight was 223.5.



#2 spinyvegeta

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Posted 10 June 2014 - 10:01 AM

Back

T-bar Rows

115x15

160x10

205x10

250x10

 

HS High Row

270x10

340x10

360x10

 

HS Iso Pulldown

180x10x3

 

HS Low Row

270x10x3

 

HS BTN Pulldown

180x10x3

 

Wide grip pull up

BWX8X3

 

Bent Over Row

135x10x6

 

Clean & Jerk to OH Press

135x10x3

 

Real good workout today. Back was tired but not destroyed. Endurance and strength should be back up to normal by the end of the week. Got a bunch of P28 breads and such yesterday.  Can't wait to get into that even with the carbs.



#3 ryhigh

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Posted 10 June 2014 - 10:07 AM

In for wrinkled sheetz and nudez


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#4 PZT

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Posted 10 June 2014 - 10:38 AM

i fux witcha


PURUS LABS REP


#5 poopypants

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Posted 10 June 2014 - 12:45 PM

Still gotta case of teh heyoooge bro.

I'm sure you'll cut up in no time.
Luuurkin...

#6 spinyvegeta

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Posted 10 June 2014 - 12:52 PM

Still gotta case of teh heyoooge bro.

I'm sure you'll cut up in no time.

The swole will never go away



#7 lildutchy

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Posted 10 June 2014 - 12:53 PM

Good numbers, but if I was you I would throw the bent over BB rows in earlier in the routine when your lower back is fresh then hit HS rows.



#8 spinyvegeta

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Posted 10 June 2014 - 12:58 PM

I like the Bent over Rows as a finisher because I'm looking for definition with very slow controlled reps. Hence the light weight.



#9 poopypants

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Posted 10 June 2014 - 02:40 PM

Just realized, no deads?

Clean and jerk instead?
Diff day?
Luuurkin...

#10 spinyvegeta

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Posted 10 June 2014 - 03:00 PM

Just realized, no deads?

Clean and jerk instead?
Diff day?

I do legs and back twice a week



#11 poopypants

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Posted 10 June 2014 - 03:05 PM

Mind laying out your split?

I would be useless to the world if I hit legs and back a total of 4 times a week...

A single legs day and single back day already take it out of me.
Luuurkin...

#12 PZT

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Posted 10 June 2014 - 03:15 PM

Just realized, no deads?

Clean and jerk instead?
Diff day?

 

Only thing Op will be clean and jerkin is my sweet tator


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#13 milkhouse

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Posted 10 June 2014 - 03:15 PM

At 210 you'll be shredded as fuuaark! Good luck mang


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#14 spinyvegeta

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Posted 10 June 2014 - 03:23 PM

210 will be easy peasy

Split is

Monday Chest

Tuesday Back

Wednesday Legs

Thursday Bi's & Tri's

Friday Delts & Traps

Saturday Back

Sunday Legs

 

Sat and Sunday aren't as grueling as the week session. I get cardio in here and there but long cardio on the weekends. 


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#15 milkhouse

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Posted 10 June 2014 - 04:52 PM

No rest days? 


I love you man!

#16 spinyvegeta

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Posted 10 June 2014 - 04:54 PM

No rest days? 

Yeah, the rest of the day after your workout


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#17 milkhouse

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Posted 10 June 2014 - 05:45 PM

I like it


I love you man!

#18 poopypants

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Posted 10 June 2014 - 07:19 PM

Hardcore.

For reals though... I've contemplated doing two a days before, but still planned on having off days... dunno what would be more taxing.
Luuurkin...

#19 spinyvegeta

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Posted 10 June 2014 - 07:21 PM

Hardcore.

For reals though... I've contemplated doing two a days before, but still planned on having off days... dunno what would be more taxing.

I workout at 4:30 in the morning so it doesn't mess with my days. Especially weekends



#20 spinyvegeta

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Posted 11 June 2014 - 08:40 AM

Legs

Hack Squats

170x20

260x10

350x10

440x10

 

Leg Press

395x20

485x20

575x20x2

 

Seated Calf Raise

140x20x3

 

G-Curl

105x15x3

 

Leg Extensions

225x10x3

 

Standing Calf Raise

400x10x3

 

Seated Leg Curls

225x10x2

210x10

 

Haven't hit the hack in a while and my quads were screaming at me. Decent workout for 45 mins. Been slacking on the cardio, need to get in earlier to cut some fat! Diet is going good though, better than I hoped with the absence of any suppressants.



#21 lildutchy

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Posted 11 June 2014 - 08:42 AM

Dam, I can barely wipe my ass at 4:30!


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#22 spinyvegeta

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Posted 11 June 2014 - 08:58 AM

Dam, I can barely wipe my ass at 4:30!

Need to start getting up at 3 like I was instead of 3:30



#23 spinyvegeta

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Posted 12 June 2014 - 10:19 AM

Bi 's & Tri's
Preacher Curl Machine
50x20
75x15
100x10
125x5x2
100x10
75x15
50x20

OH Tricep Extension Machine
80x10
90x10
100x10

Seated Dips
160x20
180x15
200x10
220x10

Cable Curls
100x10
110x10
120x10

Rope Pull downs
100x10
110x10
120x10

Crucifix Cable Curls
160x10
180x10
200x10

Tricep Push downs
200x10x3

BB Curls in the squat rack
95x10x3

OH DB Tricep Extensions
45'sx10x3

BB Curls
50x15x3

BB OH Tricep Extension
50x20x3

Great workout this morning. Monster pump even without a volumizer. How I missed going heavy! Need to quit slacking off and get in there earlier to get some cardio in.

#24 milkhouse

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Posted 12 June 2014 - 01:00 PM

Bi 's & Tri's
Preacher Curl Machine
50x20
75x15
100x10
125x5x2
100x10
75x15
50x20

OH Tricep Extension Machine
80x10
90x10
100x10

Seated Dips
160x20
180x15
200x10
220x10

Cable Curls
100x10
110x10
120x10

Rope Pull downs
100x10
110x10
120x10

Crucifix Cable Curls
160x10
180x10
200x10

Tricep Push downs
200x10x3

BB Curls in the squat rack
95x10x3

OH DB Tricep Extensions
45'sx10x3

BB Curls
50x15x3

BB OH Tricep Extension
50x20x3

Great workout this morning. Monster pump even without a volumizer. How I missed going heavy! Need to quit slacking off and get in there earlier to get some cardio in.

Can you drop weight by only lifting and diet or do you need to do cardio? 


I love you man!

#25 hewhoisripped

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Posted 12 June 2014 - 01:04 PM

In!!
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