Eye's Training Log

Training Training Logs
381

Peck deck - 90x15, 120x15, 135x10x2
Incline BB bench - barx4, 90x4, 135x8, 155x8x3, 160x8x2
HS ISO seated chest press (WPS) - 45x10x4
High cable fly - 60x12x4

seated DB shoulder press - 55x7x4
DB laterals - 20x8x4
DB pull over - 75xAMRAPx3

382

Deficit DL (2.5") - 135x5, 225x5, 315x5, 365x3x3, 385x3
DL - 315x12
Supinated pull down - 155x8x5
NG pull down - 140x8x3
Straight bar high cable row - 110x10x4

BB shurg (2 sec pause) - 135xAMRAPx3, 185xAMRAP
DB hammer curl - 50xAMRAP, 40xAMRAP
Reverse cable fly - 25xAMRAPx3
Machine preacher curl - 95xAMRAPx2

383

seated leg extension - 55x15, 110x15x4
Leg press (exclude base weight/narrow) - 255x12, 345x11, 435x12, 525x12, 615x8x3
Back squat (2 sec pause/breath out) - 135x3, 230x10x2, 280x3, 285x3
Seated calf raises - 7515x4; 20 sec rest between sets
HS kneeing leg curl (WPS) - 80x15, 85x15, 95x8x2

Seated single leg press - 90x12
BB shurg (pause) - 135x15, 155x15x3
NG pull up - BWx8x2

384

Flat BB bench - 135x8, 185x8, 225x5, 275x2, 225x5x3

Super set:
Incline BB bench - 135x8x4
Incline DB fly - 30x12x4

Super set 2:
Peck deck - 145x8x4
DB lateral 20x12x4

Super set 3:
Triceps rope push down - 40xAMRAPx4
DB overhead extension - 20xAMRAPx4

385

HS kneeing leg curl (WPS) - 50x20, 65x15, 75x15x3
Back squat (2 sec pause/breath out) - 135x8, 225x10x4, 285x2, 295x2
DB SL (elevated toe) - 90x12x4
Seated calf raises - 70x20, 70x16x4; 20 sec rest between sets
Seated single leg press - 70x10x3

DB Hammer curl - 55xAMRAPx2
standing calf machine shurg (pause) - 110x20, 140x15x3

386

Flat BB bench (pause) - 138x8, 185x4, 195x2x5
Flat BB bench - 175x12

Super set 1:
Incline DB press - 65x8x4
Incline DB fly - 30x12x4

Super set 2:
low cable fly - 35x10x4
DB lateral - 20x12x4

Super set 3:
Triceps rope push down - 50xAMRAPx4
DB overhead extension - 20xAMRAPx4

DB pull over - 60xAMRAPx3

387

DL - 135x3, 225x3, 315x3, 365x3, 405x3x2, 405x5, 315x12
NG pull up - bwx8x5
MW pull down - 155x10x4
MW NG cable row - 125x10x4
ISO HS low row (WPS) - 45x10, 70x8x3
High straight bar cable row - 50x20, 70x15x3

388

seated leg curl - 50x20, 80x15, 85x15, 90x15, 95x15
Leg press (exclude base weight/narrow) - 260x12, 350x11, 440x12, 530x12, 620x8x3
Back squat (2 sec pause/breath out) - 135x3, 230x3x2, 275x2, 295x2x3
Seated single leg press - 90x12x4
Seated calf raises - 75x15x4; 20 sec rest between sets
lying leg curl - 110x12, 125x8x4

BB shurg (pause) - 135x15x4
DB hammer curl - 55xAMRAPx2

389

Flat BB bench (pause) - barx3, 135x3, 185x5, 200x2x4, 200x3
Flat BB bench - 175x12

Super set 1:
Incline DB press - 65x8x4
Incline DB fly - 30x12x4

Super set 2:
peck deck - 105x12, 110x12, 115x12x2
DB lateral - 20x12x4

Super set 3:
Triceps rope push down - 55xAMRAPx4
DB overhead extension - 22.5xAMRAPx2, 20xAMRAPx2

DB pull over - 55xAMRAPx2

390

Deficit DL (2.5") - 135x3, 225x3, 315x3x4

Super set:
Medium width pull down - 165x8x5
supinated pull down - 120x10x5

BB row - barx8, 135x10, 185x8x4
Straight bar high cable row - 85x12x4
Reverse cable fly - 25xAMRAP, 30xAMRAPx2

391

Flat BB bench (pause) - barx3, 135x3, 185x5, 200x2x4, 205x3
Flat BB bench - 175x12

BB squat (pause/breath out) - 135x3, 225x3, 275x3, 295x2x2, 295x3

Super set 1:
Incline DB press - 70x6x4
Incline DB fly - 30x12x4

Super set 2:
peck deck - 135x8x4
DB lateral - 22.5x12x4

Super set 3:
v bar down - 55xAMRAPx4
DB overhead extension - 22.5xAMRAPx4

Standing leg curl (per leg) - 80x10x5
leg press (single leg) - basex12x3

392

T bar row - 50x12, 100x12, 150x12x5
HS ISO row (high/pronated) - 45x8, 90x8, 135x8x5
medium width pull down (drop set) - (195x5 - 150x6)x5
reverse cable fly - 30xAMRAPx4

Super set:
seated DB press - 60x5x4
DB upright row - 20x10x4

machine preacher curl (drop set) - (95x5 - 50x6)x3

393

seated leg curl - 55x20, 95x15x4
Leg press (exclude base weight/narrow) - 270x12, 360x12, 450x10, 540x10, 630x8x3
Back squat (2 sec pause/breath out) - 135x3, 225x3, 275x4x3
Single leg press - basex12, 20x12x3
Seated calf raises - 80x10x5; 20 sec rest between sets
lying leg curl - 80x8, 140x6x4

BB shurg (pause) - 155x15x5
DB hammer curl - 55xAMRAPx2

394

Flat BB bench (pause) - barx3, 135x3, 185x5, 205x2x5
Flat BB bench - 175xAMRAP

Super set 1:
Incline DB press - 70x8x4
Incline DB fly - 25x12x4

Super set 2:
low cable fly - 30x10x4
DB lateral - 22.5x8x4

Super set 3:
Triceps rope push down - 60x15, 70xAMRAPx3
DB overhead extension - 20xAMRAPx4

DB pull over - 55xAMRAP, 65xAMRAPx2

395

DL - 135x3, 225x3, 315x3, 365x3, 405x2x2
Rack pull - 135x5, 225x5, 315x5, 405x5, 425x3
DB row - 105x8x4

Super set:
medium width pull down - 210x4x5
supinated pull down - 150x6x5

NG cable row - 135x10x5
Reverse cable fly - 17.5kgxAMRAPx3

396

Lying leg curl (top pause) - 105x12x5
Front squats - barx3, 135x12, 185x12x3
Front squats (2 sec pause) - 225x2x3
Single leg leg press - basex12, 10x12, 20x12, 30x12
Seated calf raises - 70x12x4

397

Flat BB bench (pause) - barx3, 135x3, 185x5, 205x2x4, 210x2
Flat BB bench - 175xAMRAP
Incline DB press - 70x10x2, 75x6x2

Incline cable fly - 35x8x5
Peck deck - 110x12x3
Cable lateral - 25x12x3, 20x12

Super set 3:
EZ bar decline skull crusher - 85xAMRAPx4
DB overhead extension - 20xAMRAPx4

DB pull over - 60xAMRAPx2

398

trap bar DL (exclude bar weight) - 90x12, 180x12, 270x6
NG pull down - 135x12x4
Wide width pull down - 120x8x5
Supinated straight bar row - 105x2x5
Reverse cable fly - 30xAMRAPx3

399

Lying leg curl - 50x20, 110x12x5
Leg press (exclude base weight/narrow) - 275x12, 365x12, 455x12, 545x10, 635x8x3
Back squat (2 sec pause/breath out) - 140x3, 230x3, 280x3, 300x2x2, 315x2
DB SL - 80x15x3
Seated leg curl - 130x6x5

Seated calf raises - 90x10x4; 30 sec rest between sets
Shrugs in standing calf machine - 130x20, 170x12x4
DB hammer curl - 55xAMRAPx2
Leg raises - BWxAMRAPx2

400

Flat BB bench (pause) - barx3, 135x3, 185x5, 210x2x5
Incline BB bench - 145xAMRAP

Super set:
Incline DB press - 75x8, 75x7, 75x6x2
Incline DB fly - 30x8x4

DB lateral (drop set) - (22.5x6 - 15x6)x4
Peck deck - 120x12x3

Super set 3:
Rope pull down - 75xAMRAPx4
DB overhead extension - 22.5xAMRAPx4