Eye's Training Log

Training Training Logs
361

BB OHP - barx8, 95x10, 135x7, 160x2x3, 130x8x2, 130x7
Flat BB bench - barx5, 135x5, 200x2x4
Incline BB bench - 155x8x3, 155x7

Low cable fly - 60x12x3
High cable fly - 35x9x3
DB lateral (WPS) - 20xAMRAPx3

362

DL - 135x5, 225x5, 315x12x3, 265x9
medium width pull down - 165x10x4
NG cable row - 150x12x4
HS low row (WPS) - 45x8, 90x8x3
Incline DB curl - 35xAMRAPx2
Reverse cable fly - 17xAMRAPx3

363

Fronts squats - barx5, 135x5, 225x3, 245x2x3, 245x6, 225x8
Hack squat (exclude base weight) - 180x12x4, 270x8
HS standing leg curl (WPS) - 60x10x4
Standing calf raises - 220x12x2
Seated calf raises - 70x12x2

364

Flat BB bench - 95x5, 135x10, 185x1, 205x2x4, 155x12
Incline BB bench - 165x6x4
BB OHP - 95x5, 125x8x3

High cable fly - 35x12x3
Low cable fly - 60x12x3
DB lateral - 20xAMRAPx4
rope tricep push down - 45xAMRAPx1, 55xAMRAPx2

365

BB row - barx16, 135x16, 205x8x4, 225x8
Pull up - bwx3, 25x3, 65x3x3
Medium width pull down - 165x10x3, 170x10
NG cable row - 160x10x4
DB row - 95x8x3
DB hammer curl - 45xAMRAPx2
Reverse cable fly - 17xAMRAPx4

flat BB bench - barx12, 135x3, 185x2, 205x1, 225x1
back squat - 135x3, 225x3, 275x1, 315x1

366

seated leg extension - 130x12, 145x12x3
Leg press (exclude base weight/narrow) - 240x8, 330x8, 420x8, 510x8, 600x8, 640x5, 420x15
Back squat (1 sec pause) - 135x2, 225x2, 275x2, 315x3.5
SLDL (elevated toe) - 115x8, 185x8, 235x8x4

Seated calf raises - 90x12x3
DB hammer curl - 50xAMRAPx2

367

BB OHP - barx10, 95x15, 135x8, 165x1, 165x2x3, 130x8x2, 130x7
Flat BB bench (2 sec pause) - barx5, 135x5, 185x3x5
Incline BB bench - 145x10x3

High cable fly - 35x12x3
Low cable fly - 60x12x3
DB lateral - 20x10x4

368

t bar row - 50x16, 125x15, 175x8x4
BB row - 135x15, 225x8x3, 275x3
Medium width pull down - 160x8, 205x6x3
NG pull down - 160x8x3
DB row - 100x8, 120x6, 135x6

Chest supported incline DB row - 70x12x4
Reverse cable fly - 20xAMRAP, 25xAMRAPx2
Incline DB curl - 30xAMRAPx2

369

Front squat (1 sec pause) - barx10, 135x10, 185x5, 225x5x5, 245x1
Hack squat - 90x12, 140x10, 180x8, 270x8x3
HS standing leg curl (WPS) - 50x8x4
Standing calf raises - 200x15x3
Seated calf raises - 90x8x2

370

Flat BB bench - barx10, 95x8, 135x8, 185x3, 205x2x4, 205x3, 210x2
Incline BB bench - 115x8, 165x6x4

High cable fly - 40x10x3
Low cable fly - 70x8x3
BB OHP - barx10, 135x4, 115x7x2
Rope tricep push down - 80xAMRAPx2

Didnā€™t get to do normal routineā€™; gym was crowded and nearing closing hours

371

T bar row - 50x15, 100x15, 160x10x4
DB row - 100x8, 120x6x4
medium width pull down - 175x10x4
NG pull down - 160x6x3

Straight bar low cable row - 105x12x3
Db lateral - 17.5x12x4
Db shurgs (pause) - 65xAMRAPx3
Reverse cable fly - 25xAMRAPx3
Machine preacher curl - 95xAMRAPx2

372

seated leg extension - 55x15, 100x15, 130x12x4, 145x10
Leg press (exclude base weight/narrow) - 245x10, 335x10, 425x10, 515x10, 605x8x3, 425x15
SG SLDL (elevated toe) - 145x10, 245x8x4
BB lunges - 110x12x4
Lying leg curl - 110x12, 125x8x3
Seated calf raises - 50xAMRAP, 70xAMRAP

DB shurg (pause) - 70x15x3
DB hammer curl - 50xAMRAPx2
Block pull (3") - 315x1, 365x1, 405x1, 425x1, 445x1

373

BB OHP - barx8, 95x15, 135x7, 170x1x3
HS iso-lateral shoulder press (WPS) - 45x12, 80x7x5
Seated HS iso-lateral chest press (WPS) - 55x10x3

High cable fly - 40x10x3
Low cable fly - 70x9x3
Incline BB bench (half bottom) - 115xAMRAPx4
DB lateral - 20x8x4
Dip - BWxAMRAPx2

374

SG DL - 135x5, 225x5, 315x5x2, 365x1
DB hammer curl - 50xAMRAPx3
Ez bar curl - 105x6x3
Ez bar spider curl - 105x2x3

Medium width pull down - 160x10x4
Straight bar low cable row - 105x12x4
HS iso low row (WPS) - 90x6x4

375

BB OHP - barx8, 95x10, 135x6x5
Flat BB bench (pause) - 135x5, 185x3, 190x3, 195x3x3
HS iso-lateral shoulder press (WPS) - 45x12, 80x9x4

Peck deck - 135x12x3
DB lateral - 17.5x12x4
High cable fly - 40x10x3
Incline BB bench (half bottom) - 115xAMRAPx2
V grip tricep push down - 70xAMRAPx3

Seated single leg extensions - 50x10x5, 65x8x2

Didnā€™t workout legs yesterday cause ankles and hamstrings were hurting from 2 hours of flag football. Also, lower back was too sore to support a heavy OHP and heavy OHP (on monday) made my left trap/neck feel werid, so i decided to take it easy on the OHP this week.

376

BB row - 135x15, 205x10x5
Supinated pull down - 105x10, 135x12, 145x10x3, 150x10
Wide width pull down - 150x10x3
NG cable row - 105x15, 155x10x4

Super set:
lying incline DB row - 70x10x3
Seated DB shrugs - 70x10x3

Shrug in standing calf machine - 100x12x2
Reverse cable fly - 25xAMRAPx3

377

seated leg extension - 55x15, 100x12, 130x12x4, 145x10
Leg press (exclude base weight/narrow) - 250x10, 340x10, 430x10, 520x10, 610x8x3
Back squat (2 sec pause/breath out) - 135x3, 225x10x2, 275x4x2
DB deficit SLDL (1.5") - 100x10x4
Seated calf raises - 70x15x3; 20 sec rest between sets
HS kneeing leg curl (WPS) - 80x8x4

standing calf machine shurg (pause) - 110x15, 130x15x4
DB hammer curl - 50xAMRAPx2

378

BB OHP - barx8, 95x10, 135x8x2, 135x6x3
Flat BB bench - 135x5, 185x4x4
Incline BB bench - 155x5x5

High cable fly - 40x12x3
Low cable fly - 60x12x3
DB lateral - 17.5x12x3
Dip - BWxAMRAP, 45xAMRAPx2
DB pull over - 70xAMRAPx3

379

SG DL - 135x5, 225x5, 315x5x2, 335x3x3
Medium width pull down - 170x10, 205x6x5, 180x6x2
NG cable row - 155x10x4
HS iso low row (WPS) - 90x6x4

DB hammer curl - 50xAMRAPx2
Reverse cable fly - 25xAMRAPx3

380

seated leg extension - 90x15, 120x12, 145x12x2
Back squat (pause 2 sec/breath out) - 135x10, 225x8x4, 275x4
Hack squat (exclude base weight) - 90x8, 270x8x3
Deficit DB SL (1.5") -100x8x3
Seated calf raises (15 sec rests) - 80x15, 70x15x2
Single leg seated leg press - 85x20, 100x15, 115x10x2