Spiny Living Large with SuperDMZ 3.0 from IronMagLabs

[spinyvegeta]

Big thanks going out to IML for giving me a early shot at this new powerhouse designer! I plan on eating at maintenance for the 1st week until these compounds kick in and then bulk the last 3. I'm hoping for a good run because msten and dmz are my faves, but my last run of alpha was bad.
My training until Year's end is German volume training and then I follow the next phase from my coach. I'm hoping for a few pounds of quality size as I'm sitting at 265. I received my prize Monday and dosed 2 caps. I will take some pics but this my last pic 3 weeks ago. Here's to a good cycle!

[spinyvegeta]

Arms
1-arm Preacher Curls
50x10x10 per arm

OH Tricep Extension Machine
100x10x10

Seated Military Press in Smith
180x10x10

High Crucifix Cable Curls
90 per arm x10x3

Rope pull down
100x10x3

DB Lateral Raise
30lb DB's x10x3

Great arm session on Xmas day. Kids won't be back until tomorrow so we could take our time and get what we needed done. Vascularity was through the roof.

[spinyvegeta]

Traps, Abs, & Cardio
BB Rows
145x10x3

BB Shrugs
325x10x3

Cable Rows
200x10x3

DB Shrugs
100lb DB's x10x3

Leg Lifts in Captains chair
15x3

Weighted Crunches
100x20x3

Incline Treadmill 15 mins

Deload day. In and out in 40 minutes. Blah.




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[Curt James]

This should be good.

Thank you for logging!

[s2h]

Spiny doesn't look spiny at all..quality muscle there...the alpha 1 is new too me also..gonna see how i do with it too..

[crawfBigG]

Lookin' big already Spiny... this should be a good one... following!

[spinyvegeta]

Chest/Back
5 min Incline Treadmill

HS Iso Wide Chest
300x10x10
210x20

HS Iso Incline Press
210x10x10
120x20

Wide Cable Lat Pull down
200x15x10
100x20

Low Row
230x10x10
140x20

Machine Flys
100x50

Killer workout this morning. Made sure I ate before the gym and had a killer pump. Increased weight on all lifts except pull downs which I went to 15 reps. Had a real good energy today with no pain in my shoulder. Happy day. As you can see from the pics, the heavy carb holidays haven't been that kind on my belly. Weight is back up to 270.

[spinyvegeta]

Legs
5 min Incline Treadmill

Leg Press
475x15x3
565x15x3
655x16x3

Seated Calf Raise
180x10x5
180x20

BB Squats
135x10
225x10x3

Standing Calf Raise
400x10x2
400x20

Leg Extensions
150x20x3

Leg Curls
150x20x3

Changed my regimen today from gvt and my legs could tell. On the leg press and squats my legs were burning. It will be nice getting away from squats and hacks every leg day. Legs were pumped today almost too much but I fought through it. Still waiting for my next phase of training from my coach but it should be before the end of the year.

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[spinyvegeta]

Arms
Preacher Curl Machine
90x10x2
100x10x2
110x10x2

High Cable Crucifix Curls
80 per arm x10x2
90x10x2
100x10x2

Standing EZ Curls
50x20x3

1 arm DB Preacher Curls
30lb DB x10x3

HS Iso Front Military Press
160x20
180x20
200x20

Straight Arm cable pull downs
100x20
110x20
120x20

Side Lateral DB Raises
30lb dbs x10
35lb dbs x10
45lb dbs x10

Seated BB Military Press
145x20x2

Rope Pull downs
100x15
110x15
120x15

OH Tricep Machine
100x15
80x15
60x15

Seated Dips
180x15
160x15
140x15

Triceps push downs
120x15
110x15
100x15

Haven't worked arms like that in a while. No super sets and hardly any rest. Felt the pump come on almost immediately and it never went away. I'm hoping my next training phase of 8 weeks will be as fun as gvt even though I'm glad it's over.

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[crawfBigG]

Now that's some volume!!!

[Pitbull9]

Thats my kind of Volume. Good luck.

[spinyvegeta]

Chest
BB Flat Bench
135x10
225x10
275x5
315x3
225x10x2

DB Press
50lb DB'S x20x3

HS Iso Wide Chest
180x15
270x10
360x10

DB Flys
50lb DB'S x10x3

HS Iso Incline Press
120x20x3

Machine Flys
150x10x3

Vertical Chest Press
150x15x3

1st time I've really benched in about 6 months. I could've kept going after 315 but no spotter and I was satisfied with where I am for now. I was amazed at how wore out I was after. My chest and shoulders were beat. Anything to shock the system to keep building.

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[spinyvegeta]

[spinyvegeta]

Back
Wide Cable Lat Pull Downs
200x20x3

HS Iso BTN Pull Down
250x10x3

HS Iso BTN Pull Down(Reverse)
250x10x3

HS Iso Pull Down
230x10x3

HS High Row
270x10x3

HS Low Row
270x10x3

1 Arm cable Pull Down
120x10
130x10
140x10

T-bar Row
135x10
180x10
225x10

Deadlift
225x5
315x3
405x2
500x1

Great last workout of 2013. I'm feeling a lot fuller and feeling pumped all the time now. Just hit deadlifts to see where I was since I haven't done it for at least 3 months. Exactly where I left off. No drinking tonight, early to bed, and gym early for legs.

Happy New Year!!!!!

[Curt James]

Best.

Journal.

EVER!