Eye's Training Log

Training Training Logs
341

Friday (august, 23) workout:

HS le (WPS) - 35x12, 45x12, 55x12, 60x12, 65x12
Back squat (narrow) - barx8, 135x10, 225x8, 245x8, 275x8, 295x7, 315x2, 225x8pause
RDL - 155x5, 265x5, 375x5, 419x3, 419x2
Wide width pull up - bwx8x6
Leg press (narrow/exclude base weight) - 200x8, 290x8, 380x8, 470x8, 560x8, 380x8
seated leg curl - 45x12, 70x12, 80x12x2
seated calf raises - 50x15, 75x15x3

Been working 15 hour shifts the past 3 days, not sure how tomorrow’s workout will go.

342

BB OHP (bar=47.5lb) - barx8, 97.5x10, 137.5x5x4, 117.5x7x2
Flat BB bench (2 sec pause) - 135x5, 185x3x2, 185x2x3
Incline Iso HS press (WPS) - 45x8, 70x8x5
High cable fly - 20x15, 25x10x3
Low cable fly - 35x12, 40x12x3
Seated calf raises - 90x12x4
Cable lateral (WPS) - 25x8x3
BB upright row (wide) - 65x8, 75x8, 80x8
EZ tricep push down - 100xAMRAP, 110xAMRAP, 120xAMRAP, 50xAMRAP

OHP and Bench press felt really weak today due to extended work hours/lack sleep/lack nutriton this past weekend. Hopefully everything will be fine soon. On a positive note however, i really got a great chest pump from the incline iso hs press machine as well as cable flys.

343

NG t bar row - 100x15, 150x10x2, 175x6x4
Supinated grip t bar row (w/chest pad) - 45x10, 70x10, 90x10, 100x10, 115x6x4
Medium width pull down - 145x10x4
NG pull down - 125x8x4
Reverse cable fly - 20xAMRAPx4
DB hammer curl - 40xAMRAPx2

344

RDL - 135x5, 225x5, 275x5, 325x5x2
seated leg extension - 120x12x3, 125x12x2
Front squats - 135x8, 185x8, 205x8, 225x6, 245x2x2, 265x1
DB hammer curl - 40xAMRAPx2
DB lunges (weight/rep per side) - 55x12x3
Seated calf raises 70x10, 50x15x3

345

BB OHP - barx8, 95x12, 135x7, 155x2x3, 120x9x2, 120x8x2
Flat BB bench (2 sec pause) - 135x5, 185x2, 190x2x4
Decline Iso HS press (WPS) - 45x8, 75x8, 82.5x8x5
Shoulder Iso HS press (WPS) - 45xAMRAP, 70xAMRAP, 80xAMRAP

High cable fly - 20x12, 25x10x3
Low cable fly - 40x12x3
Cable lateral (WPS) - 25x10x3
BB upright row (wide) - 85xAMRAPx2, 65xAMRAP
skull crusher - 85xAMRAPx3
DB overhead tricep extension - 20xAMRAPx2

346

NG t bar row - 50x12, 100x12, 150x12, 200x4x5
DB row - 50x8, 95x8x4, 105x5x2
Wide width pull down - 150x8x2, 155x8x2
NG pull down - 140x8x4
HS iso Supinated row (WPS) - 45x10,70x8x3

Shurgs in standing calf raise machine - 120x15, 140x15, 160x10x2
Reverse cable fly - 20xAMRAPx4
DB hammer curl 45xAMRAPx2

347

5 min stair masters

seated leg extension - 70x12, 100x12, 125x12, 130x12x3
Leg press (exclude base weight/narrow) - 210x8, 300x8, 390x8, 480x8, 570x8, 620x5, 480x8, 390x8
SLDL (elevated toe) - 115x12, 185x12, 235x8x4
BB lunges (rep per side) - 110x12x4
Seated calf raises - 70x15, 90x15x3
Lying leg curl - 70x8, 125x8x2, 125x6

Great workout and leg pump despite not BB squatting due to back soreness; haven’t done a leg workout without back/front squats in a while.

348

BB OHP - barx8, 95x15, 135x7, 160x2x3, 165x2
Flat BB bench - 135x5, 190x2x5
Lifefitness seated chest press - 150x8x4

High cable fly - 17x10x3
Low cable fly - 20x12x3
Cable lateral (WPS) - 13x12x3
ez bar tricep push down - 70xAMRAPx3

349

Cable pull over - 30xAMRAP, 40xAMRAPx3
Supinated pull down - 120x12, 130x12, 135x12, 140x12
NG cable row - 50kgx12, 60kgx12, 70kgx12, 80kgx12
SG BB shurgs - 185x8x2, 205x8x2. 225x8x2
DB hammer curl - 45xAMRAPx2

This workout was meant to get the blood flowing instead of being a actual “workout” as I felt exhausted today.

350

Seated leg extensions - 120x12, 130x12, 135x12, 140x12, 145x12
Fronts squats - barx8, 135x8, 185x8, 225x5x5
Back squats - 135x3, 225x3, 275x3, 315x2
Leg press (exclude base weight/narrow) - 230x8, 320x8, 410x8, 500x8, 590x4
Seated calf raises - 50x10x4
Hack squat - 90x12, 140x12
Dumbell hammer curl - 45xAMRAP, 50xAMRAP

351

BB OHP - barx8, 95x15, 135x6, 155x2x2, 155x5, 125x8x2, 125x7
Flat BB bench - 135x5, 190x2x4
Incline DB press - 70x8x3, 70x6

High cable fly - 25x10x2, 30x10
Low cable fly - 45x12x3
Cable lateral (WPS) - 30x8x3
rope tricep push down - 80xAMRAPx3

352

T bar row - 75x16, 125x15, 175x6x4
DB row - 95x8x3, 95x10
Weighted pull up - bwx5, 25x5, 45x3, 55x3x3
NG pull down - 140x10x4
NG cable row - 105xAMRAPx3
DB shurgs - 90x12x3
Reverse cable fly - 12.5kgxAMRAPx3

353

seated leg extension - 55x15, 115x12, 130x12x3, 145x12x2
Leg press (exclude base weight/narrow) - 220x10, 310x10, 400x10, 490x10, 560x10, 630x5, 400x15
SLDL (elevated toe) - 115x15, 185x8, 235x8x3, 240x8
BB lunges (rep per side) - 110x12x4
Seated calf raises - 50x15, 90x12x3

Back squat (2 sec pause) - 135x3, 225x3, 275x4
HS standing leg curl (WPS) - 70x15x2

354

BB OHP - barx8, 95x15, 135x8, 155x3x3, 155x4, 125x8x3
Flat BB bench - 135x5, 195x2x5
ISO HS decline press - 45x10, 80x10x4, 90x7

High cable fly - 30x12, 30x10x2
Low cable fly - 45x12x2, 50x12
Cable lateral (WPS) - 30x9x3
Skull crusher - 90xAMRAPx2

355

DL - barx5, 135x5, 225x5, 315x5, 375x3, 405x4x3, 405x6
BB row - 185x8x5
Medium width pull down - 150x12, 165x7x4, 225x6x2
supinated pull down - 180xAMRAPx2
1 arm pull down - 90xAMRAPx3
ISO HS supinated front pull down (WPS) - 90xAMRAP, 135xAMRAPx2
Reverse cable fly - 17xAMRAPx3
DB hammer curl - 45xAMRAP, 50xAMRAP

356

Fronts squats - barx8, 135x8, 185x8, 205x10x3
Hack squat - 90x12, 140x12x3, 160x12
DB lunges - 55x12, 55x16
Seated calf raises - 90xAMRAPx3
Dumbell hammer curl - 45xAMRAPx3

357

BB OHP - barx8, 95x10, 135x7, 155x2x3, 130x7x3
Flat BB bench - 135x5, 195x2x4
Incline BB bench - 145x10x3

High cable fly - 30x12, 35x10x2
Low cable fly - 50x12x3
DB lateral - (20xAMRAP 20partialxAMRAP)x3
Dip - BWxAMRAPx2

358

BB OHP - barx8, 95x10, 135x7, 155x2x3, 130x7x3
Flat BB bench - 135x5, 195x2x4
Incline BB bench - 145x10x3

High cable fly - 30x12, 35x10x2
Low cable fly - 50x12x3
DB lateral - (20xAMRAP 20partialxAMRAP)x3
Dip - BWxAMRAPx2

359

T bar row - 50x15, 100x15, 150x10, 200x4, 200x5x3
DB row - 95x8x3, 95x10
Weighted pull up - bwx5, 25x5, 45x5, 57.5x3x3, 60x3
NG pull down - 150x10x4
NG cable row - 140x10x4

Reverse cable fly - 17kgxAMRAPx3
DB Hammer curl - 50xAMRAPx3
1 arm pull down - 90xAMRAPx3

360

seated leg extension - 90x15, 120x12x2, 135x12x2, 150x8
Leg press (exclude base weight/narrow) - 225x10, 315x10, 405x10, 495x10, 565x9, 635x5, 415x12
SLDL (elevated toe) - 115x15, 185x8, 255x7x4
Back squat (2 sec pause) - 135x3, 225x3, 295x3

DB lunges (rep per side) - 65x10x2
Seated calf raises - 50x15, 70x12x3
HS standing leg curl (WPS) - 60x8x3
DB shrugs - 45xAMRAP, 75x15x2
DB hammer curl - 45xAMRAP