Eye's Training Log

Training Training Logs
221

Front squats - barx10, 145x10, 195x2p, 215x8x5
Sumo DL - 135x2, 225x2, 315x2, 365x2, 405x8 (20 sec rest) 405x2, 405x6
Seated leg press (30 sec rest) - 390x10, 370x10, 350x10, 330x10, 310x10

DB stiff-leg (lb/arm) - 115x5x3
Lying leg curl - 95x12x3
Seated calf raises - 65x10, 110x10, 125x10x2

Great workout. After telling my friend about trouble with RDL, he suggested I try sumo and they felt amazing; lower hips, greater glute contraction, and no lower back rounding.

222

Flat BB BP - barx10, 145x10, 195x8x3, 195x7
Incline BB BP - 145x4, 160x4, 175x6x4
Peck fly - 142.5x10x2, 142.5x10 - 70x6
DB side raises - (17.5x9 - 17.5x12 partials)x3

Super set:
V grip tricep push down (triple drop set) - (115x10 - 115x3 - 115x2)x3
flat bench skull crushers - 50x10x3, 70x8

Felt exhausted today from yesterday’s sumo DL.

223

Narrow NG t bar row - 50x10, 100x8, 150x8, 155x8x5
Incline DB row - 75x5, 85x5, 95x5, 105x5x3
wide width pull down - 165x8x4
NG pull down - 105x10x4

seated rope face pull - 30x10, 45x10x2
standing hammer curl - 30x8x2, 30x6

224

Incline BB BP - barx12, 135x10, 175x6x5
HS seated chest press (WPS) - 90x12, 115x7, 90x8
Cable cross overs - 50x10x3

ATG squat - 150x10, 240x10, 275x6x5, 275x12
Sumo DL - 135x3, 225x3, 315x3, 365x2, 405x6, 405x4

Super set:
Seated DB shoulder press - 60x9x3
Standing DB side raise - (15x8 - 15x12 partial)x3

Seated leg extension - 80x12x3
Lying leg curl - 95x12x3

Plank - 60secx3

225

Incline DB row - 75x5, 85x5, 95x5, 110x4x3
Wide grip pull down - 150x10x3, 150x10 - 90x10

Super set:
NG cable row - 120x10x3
NG pull up (1/1/2/1 tempo) - bwx4x3

Incline DB reverse fly - 12.5x20x3
Band assisted wide grip pull up - 6 reps 3 sets
incline DB curl - 22.5x14

226

Morning:

Front squats - barx10, 150x10, 200x3p, 225x5x5, 245x4
Leg press (exclude base lb, 30 sec rest) - 90x8, 180x8, 270x8, 350x8, 450x8, 360x8, 270x8, 180x8
Lying leg curl - 100x12x3
Seated leg extension - 80x12x3
Seated calf raises - 70x10, 115x10, 130x10x2

DB oblique (per side) - 75x10, 90x10, 105x8x3, 110x5x2

Dragon boat fitness test

Evening:

HS seated chest press (no rest) - 90x5, 180x5, 360x4, 270x3, 180x5, 90x5
Standing OHP - barx8, 95x5, 115x5, 135x5
DB side raises - (17.5x10 - 17.5x12partial)x3, 17.5x8 - 17.5x8partial, 17.5x6 - 17.5x6partial, 17.5x4 - 17.5x4partial, 17.5x2 - 17.5x2partial

The rest between sets for DB side raises was done in a train fashion; I would go when every my partner would finish.

227

Incline DB press - 40x10, 60x8, 80x8x3, 80x6 - 45x4
Seated NG chest press (15 sec rest) - 120x8, 140x8, 150x8, 160x8
High cable fly - 17.5x10, 19x10, 20.5x10
Decline skull crusher - 60x8x3
Single arm tricep-cable pull down - 30x10, 40x8x2

228

Super set:
BB row - barx8, 135x8,185x6x6
NG cable row - 120x10x6

NG pull down - 110x10x3
Incline reverse DB fly - 15x15x3
Medium width pull up - bwx11, bwx8

229

Incline BB bench - barx12, 145x10, 175x7x5
HS seated chest press (WPS) - 100x12x3
Cable cross over - 50x10x3
Back squat - barx8, 145x10, 245x10, 275x6x5, 295x6, 315x3
Sumo DL - 145x3, 235x3, 325x3, 375x3, 415x5x2

Super set:
DB shoulder press - 65x7x3
DB side raises - (15x8 - 15x12partial)x3

Seated leg extension - 85x12x3
Lying leg curl - 100x14x3

230

SG Rack pull - 135x5, 225x5, 275x5, 315x5x3
Incline DB Row - 75x5, 85x5, 95x5, 110x5x3
Wide width pull down - 120x10x4
Incline DB curl - 27.5x8x3
Incline DB reverse fly - 15x15x3
EZ bar reverse curl - 35x10, 40x10, 45x10
Seated rope face pull - 35x12x3

231

Front squats - barx10, 155x10, 205x3p, 225x6x5
Leg press (exclude base lb, 30sec-1min rest) - 95x8, 185x8, 275x8, 355x8, 455x10, 365x8, 275x8, 185x8
Lying leg curl - 105x12x2, 105x12 - 65x10
Seated leg extension - 80x12x2, 80x20
Seated calf raises - 75x10, 120x10, 135x10x2

232

Flat BB BP - barx10, 145x10, 195x8x2, 195x6x2
Incline smith rack press (exclude bar lb) - 90x4, 110x4, 130x6x3, 130x6 - 90x4
Peck fly - 145x8x4
DB side raises - (20x8 - 20x12 partials)x3

Super set:
V grip tricep push down (triple drop set) - (120x10 - 120x3 - 120x2)x3
Decline skull crushers - 60x7x3

233

BB row - 135x12, 190x6x5, 205x4x3
Medium width pull up - bwx3, 25x3, 45x3, 70x3, 80x2
Medium width pull down - 135x10x3
NG pull down - 110x10x3

Wide NG row - 60x10, 105x8, 120x8
Seated rope face pull - 45x10x3

234

Incline BB bench - barx15, 145x10, 175x8, 185x5x5
Cable cross over - 50x10x3
Back squat - barx8, 155x10, 250x10, 295x3x5, 295x8
Sumo DL - 155x3, 245x3, 335x3, 385x3, 425x3x2, 445x2

Super set:
DB shoulder press - 65x7x3
DB side raises - (17.5x8 - 17.5x12partial)x3

Seated leg extension - 90x12x3
Lying leg curl - 105x14x3

235

Incline DB row - 75x5, 85x5 ,95x5, 110x5x3, 115x3x2
Wide width pull down - 135x10x5
NG cable row - 120x10x2, 150x8x3
Incline DB reverse fly - 17.5x15x4
EZ bar preacher curl - 35x10, 55x10, 60x7

Flat bench skull crusher - 55x8, 65x10, 70x10
Overhead cable extensions - 90x12x2, 80x11

236

Front squats - barx10, 160x10, 210x3p, 225x6x5
Leg press (exclude base lb, 30sec-1min rest) - 100x8, 190x8, 280x8, 370x8, 460x10, 370x8, 280x8, 190x15
Box squat (level 5) - 135x3, 185x3, 205x3, 225x3, 245x3, 265x3
Lying leg curl - 110x12x3
Seated leg extension - 90x12x2, 90x16
Seated calf raises - 80x10, 125x10, 135x10x2

237

Flat BB BP - barx10, 145x10, 195x6
Incline BB BP - barx12, 135x6, 195x3x8
Incline DB fly - 30x8x4, 35x8
Machine side raises - 45x10, 55x10, 65x10, 70x8x3

Decline skull crushers - 70x10x3
V grip tricep push down (triple drop set) - (50x10 - 50x3 - 50x3)x3

stair masters - level 6 for 30 minutes

238

BB row - 140x12, 195x6x5, 210x4x4
Medium width pull up - bwx3, 27.5x3, 47.5x3, 72.5x3, 82.5x2
Wide width pull down - 140x10x4
NG pull down - 117.5x10x3

Seated rope face pull - 45x12x3

239

Incline BB bench - 135x10, 155x10, 165x8, 190x4x2, 195x4x4
Incline DB fly - 35x8x3, 40x8

Back squat - barx8, 160x10, 255x10, 300x3x4, 300x7
Sumo DL - 160x5, 250x5, 350x8x2, 350x4
Leg press (exclude base lb) - 270x15, 180x15

Super set:
DB shoulder press - 70x6x2, 70x4
DB side raises - (17.5x8 - 17.5x12partial)x3

Lying leg curl - 110x12x3

240

Incline DB row - 75x6, 85x6 ,95x6, 110x5x3, 115x5x2, 80x12
Wide width pull down (drop set) - (140x10 - 95x6)x3
Wide width cable row - 90x15x3
Incline DB reverse fly - 17.5x16x4
EZ bar preacher curl - 40x12, 55x10, 70x5, 70x4, 55x5

Power clean - 135x3, 155x2, 175x1, 195xfail
Hang clean - 135x10