Eye's Training Log

Training Training Logs
401

BB row - 135x15, 185x6, 205x8x5, 135x10
ISO HS low row (WPS) - 45x8, 90x8x5

Super set:
medium width pull down - 215x4x4
supinated pull down - 140x8x4

NG cable row - 135x10x5
Reverse cable fly - 17.5kgxAMRAPx4

402

lying leg curl - 105x10x5
Back squat (pause/breath out) - 135x5, 225x5, 275x3, 295x2, 315x2, 325x1x2
Back squat - 265x10x2
Single leg leg press (exclude base weight) - 50x10x5
Seated calf raises (30 sec rest) - 70x12x5
HS standing leg curl (pause rest sets) - (50x8 - x6)x2

403

Flat BB bench (pause) - barx3, 135x3, 185x3, 210x2x5
Flat BB bench - 175x7x2
Incline DB press - 75x8x4
Low cable fly - 35x8x5
Peck deck - 125x12x4

HS ISO shoulder press (WPS) - 55x10x3
Machine laterals (1 min rest) - 70x12x4

Super set:
Rope pull down - 80xAMRAPx4
DB overhead extension - 20xAMRAPx4

DB pull over - 55xAMRAPx2

404

Seated cbl row - 50x6, 100x6, 150x12x3
Yates row - barx12, 135x8, 165x12x3, 185x8x2
DB row - 105x8x4
Kneeling pull in (WPS) - 50x8, 70x8, 120x12x3, 125x4
Hyper extensions - 55xAMRAPx3
Rope face pull - 75xAMRAPx4

DB HC (drop set) - (65xAMRAP - 40xAMRAP)x4
Behind neck pull up - BWxAMRAPx3

405

Lying leg curl - 50x20, 115x12x5
Leg press (exclude base weight/narrow) - 280x12, 370x12, 460x12, 550x10, 640x8x2, 640x7
Back squat (2 sec pause/breath out) - 140x3, 230x3, 280x3, 300x1, 320x1x3

Single leg leg press (exclude base weight) - 50x15x4
Seated calf raises - 80xAMRAP, 90xAMRAP, 100xAMRAP, 110xAMRAP, 70xAMRAP; 30 sec rests between sets
Seated leg curl - 105x15x2
DB hammer curl - 55xAMRAPx2
Hyper extension - 35xAMRAPx3

406

Flat BB bench (pause) - barx3, 135x3, 185x3x5
Flat BB bench - 205x3x2, 185xAMRAP
Incline DB press - 80x8x4
high cable fly - 60x12, 75x8x3
Dip - 45xAMRAPx4

Overhead skull crusher (ez bar) - 65xAMRAPx2

Super set:
Supinated tricep pull down - 75xAMRAPx4
single arm rope pull down - 30xAMRAPx4

Machine laterals (1 min rest) - 90x12x4

407

Seated medium NG cbl row - 50x6, 100x6, 135x12x4
T bar row - barx12, 100x8, 160x8x5
DB row - 95x12x3
Single arm cable row - 50x12x4

Super set:
Medium width pull down - 220x4x5
Supinated pull down - 160x6x5

NG pull down - 130x10x3
Reverse cable fly - 25xAMRAPx3

Going to start using medium width NG for cable row since iā€™m able to pull further back with it.

408

lying leg curl - 60x12, 110x12x4, 120x8
Back squat (pause/breath out) - barx3, 135x3, 225x3, 285x3, 305x3, 325x2x3, 275x6x2
Single leg leg press (exclude base weight) - 70x10x5
BB SL (elevated toes) - 135x8, 225x8x4

DL - 315x1, 365x1, 395x2
Seated calf raises (30 sec rest) - 80x12x5
DB Hammer curl - 60xAMRAPx2
seated leg extension - 70x12

409

Flat BB bench (pause) - barx3, 135x3, 185x3x8
Flat BB bench - 215x1x3
Incline DB press - 75x8x5
low cable fly - 30x12x3

bradford press - barxAMRAPx4
Peck deck - 125x12, 135x10x3
Machine laterals (1 min rest) - 90x15, 95x10x3

Super set:
tricep rope pull down - 80xAMRAPx4
DB overhead extension - 30xAMRAPx4

410

seated DB press - 20x10, 45x8, 55x8x4
Seated medium NG cbl row (TUT) - 50x6, 1110x12x5
HS ISO supinated row (TUT) - 45x12x5
NG pull down (drop set) (150x8 - 105xAMRAP)x5
Reverse cable fly - 25xAMRAPx3
Lying DB tricep extension - 20x10x3

411

HS kneeling leg curl (WPS) - 35x20, 65x12x4, 75x12
Leg press (exclude base weight/narrow) - 285x12, 375x12, 465x12x5
Back squat (2 sec pause/breath out) - 145x3, 235x3, 285x3, 315x1x3, 315x3
Back squat (drop set/TUT) - (225x10 - 135x10 - barx10)x1

Single leg leg press (exclude base weight) - 90x10x5
Seated calf raises - 85x12x5; 30 sec rest
Standing calf raise - 175x12x2
Shurg in standing calf machine - 130x16x5
DB hammer curl - 60xAMRAPx2
NG pull up - BWxAMRAP
Lying leg curl (TUT) - 100x16x2
Hyper extension - BWx12x3

Couldnā€™t perform normal leg press routine cause hamstring was tight/sore from previous leg workout.

412

Flat BB bench (pause) - barx3, 135x3, 185x3
Flat BB bench - 215x2x4, 225x1x2
Incline DB press - 85x6x4
Decline BB bench - 135xAMRAP, 185xAMRAP

Dip - 45xAMRAPx4
low cable fly - 30x10x3
Machine laterals (1 min rest) - 90x12x4
DB pull over - 60x10x2

413

Back squat (5 sec pause) - barx3, 135x3, 225x3x3

Seated medium NG cbl row - 50x10, 105x10, 135x10x5
DB row - 100x8x5

Super set:
Medium width pull down - 225x3x4
Supinated pull down - 135x10x4

medium NG cbl pull down - 140x8x4
Single arm cable row - 50x15x2

Foam rolled and did paused squats to stretch out tightness in legs

414

Standing leg curl (WPS) - 30x15, 45x12x4, 60x8
Back squat (pause/breath out) - barx3, 135x3, 225x3, 290x3x6,
Back squat (drop set/TUT) - (230x12 - 140x12)x1
Single leg leg press (exclude base weight) - 90x10x5
DB SL (elevated toes) - 90x12x4

Seated calf raises (30 sec rest) - 90x10x5
Standing calf raises (drop set) - (180xAMRAP - 120xAMRAP)x2
seated leg extension - 90xAMRAPx3

415

Flat BB bench - barx8, 95x8, 135x10x5
Incline BB bench - 135x8x5
Peck deck - 125x12x5
Low cable fly - 30x12x3

Machine side lateral - 95x12x5
Skull crusher - 95xAMRAPx4
Tricep rope pull down - 50xAMRAPx2, 30xAMRAPx2
Dip - BWxAMRAPx2

Sprained my lower back during squats yesterday, going to get it checkedā€¦ FUCK

416

Seated medium NG cbl row - 50x10, 105x12x5
ISO HS low row (WPS) - 45x12, 70x12x5
Medium width pull down - 140x12x4
Supinated pull down - 150x8x4
Reverse cable fly - 30xAMRAPx4
BB Supinated forearm curl - 70x15x4
Machine preacher curl - 105xAMRAPx2

Wore a belt through entire workout and foam rolled lower back before and after; will be foam rolling lower back every training session until I feel fully recovered.

417

HS kneeling leg curl (WPS) - 15x20, 45x12x5
Back squat - barx5, 135x5, 155x100; done in sets of AMRAP
Back squat (paused) - 225x3x3
Single leg leg press (exclude base weight) - 100x10x5

Super set:
Standing calf raise - 190x12x5
Shrugs in standing calf raise machine - 150x12x5

Seated calf raise - 90x8x4
DB hammer curl - 60xAMRAPx2
NG pull up - BWxAMRAPx2
Lying leg curl - 100x16x2
HS seated leg extension (WPS) - 50xAMRAP

Lower back is feeling better, have been foam rolling and stretching before and after workouts.

418

Incline BB bench - barx5, 135x8, 155x8x4
Decline BB bench - 135x6, 185x5x4
ISO HS seated chest press (WPS) - 65xAMRAPx4
Peck deck - 135x8x4
Machine side lateral - 100x12x4

Super set:
Ez bar tricep push down - 120xAMRAPx4
Plate everhead tricep extension - 45xAMRAPx4

If my back allows it, Iā€™ll be squatting heavy on Wednesday.

419

Seated medium NG cbl row - 65x15, 100x10, 135x10, 140x10x4
ISO HS low row (WPS) - 45x12, 90x6x5, 100x5x2
Supinated pull down - , 105x10, 165x10x4
NG pull up - BWxAMRAPx4
Reverse cable fly - 30xAMRAPx3
BB Supinated forearm curl - 70xAMRAPx3

420

Lying leg curl (WPS) - 55x12, 85x12, 115x8x4, 125x5
Back squat (pause/breath out) - barx3, 135x3, 225x3x2, 275x5x5, 295x1, 315x1

Super set:
DB SL (elevated toes) - 90x12x4
Seated calf raise - 90x10x4

Hack squat (exclude base weight/wide stance) - 90x8, 180x8x4
DB lunges (rep/side) - 65x12
Hanging leg raises - BWxAMRAPx3
DB hammer curl - 60xAMRAPx2

Think my back is good, but will continue foam rolling and slowly working back up in weight for a bit