Eye's Training Log

Training Training Logs
421

Flat BB bench (pause) - barx8, 135x3, 185x2x6
Incline DB press - 70x8x4
ISO HS seated chest press (WPS) - 45xAMRAPx3
Peck deck - 150x8x4
Low cable fly - 25xAMRAPx2

Machine side lateral - 105x10x4
Skull crusher - 95xAMRAPx4
Plate overhead tricep extension - 45xAMRAPx2

422

Lying leg curl - 50x20, 105x12x5
Back squat - 135x3, 225x3x2, 275x8x4, 315x5
Back squat (pause/breath out) - 325x1
Leg press (exclude base weight/wide stance) - 270x12x2
Leg press (exclude base weight/narrow stance) - 270x12x2

Super set 1:
Seated calf raises - 90x12x4
Hanging leg raises - BWxAMRAPx4

Super set 2:
NG pull up - BWxAMRAPx4
Leg press calf push - 270xAMRAPx4

BB SL (elevated toe) - 195x8x3
Kneeling leg curl (WPS) - 45x15x2

423

Flat BB bench - barx3, 135x3, 185x5, 195x5x5
Incline DB press - 75x8x3, 75x10
Peck deck - 145x9, 145x8x3

Super set 1:
ez bar skull crusher - 90xAMRAPx4
low cable fly - 25x12x4

Super set 2:
machine laterals - 95x10x4
Plate overhead tricep extension - 45xAMRAPx4

Dip - BWxAMRAPx3

424

Single leg lying leg curl - 30x20, 55x12x5
Back squat (pause/breath out) - barx3, 135x5, 225x5x2, 275x5,
Back squat - 295x5, 315x2, 335x2, 345x1, 275x11, 225x9

Super set:
Leg press (exclude base weight/narrow stance) - 320x10x5
Seated calf raises - 45x12x5
NG pull up - BWxAMRAPx5

HS Kneeling leg curl (WPS) - 50x15, 60x12, 70x10, 80x8, 90x6

Exam time right now…

425

Flat BB bench - barx3, 135x3x2, 185x3x2, 195x2, 205x2, 215x2

Super set
Incline DB press - 75x6, 80x6x2, 85x6
Incline DB fly - 25x12x4

Smith seated shoulder press (exclude bar weight) - 50xAMRAPx3
Machine laterals - 65xAMRAP, 70xAMRAP, 75xAMRAP, 80xAMRAP

Peck deck - 115xAMRAP, 130xAMRAP, 145xAMRAP
Rope tricep pull down - 40xAMRAPx3

426

Lying leg curl - 55x20, 85x15, 100x15, 115x15, 130x12x2
Back squat (pause/exhale at bottom) - barx5, 135x5, 225x5, 280x5, 300x5
Back squat - 320x3x2, 335x3, 345x2
Front squat - 225x6x3

Super set:
Leg press (exclude base weight/narrow width) - 360x10x5
NG pull up - BWxAMRAPx5

Leg press calf push (exclude base weight) - 270xAMRAP, 290xAMRAPx3
DB SL (elevated toe) - 95x8x4
HS kneeling leg curl (WPS) - 90x8x2

427

Lying leg curl - 55x20, 85x15, 100x15, 115x15, 130x12x2
Back squat (pause/exhale at bottom) - barx5, 135x5, 225x5, 280x5, 300x5, 320x3x2
Back squat - 320x3x2, 335x3, 345x2

Super set:
Leg press (exclude base weight/narrow width) - 360x10x5
NG pull up - BWxAMRAPx5

Leg press calf push (exclude base weight) - 270xAMRAP, 290xAMRAPx3
DB SL (elevated toe) - 95x8x4
HS kneeling leg curl (WPS) - 90x8x2

428

Lying leg curl - 55x20, 115x12x4
Back squat (pause/exhale at bottom) - barx5, 135x5, 225x5, 275x5
Back squat - 305x5, 325x3, 345x2, 280x11, 230x14
Hack squat (exclude base weight/wide stance) - 90x4, 200x8x4
Single leg leg press (exclude base weight) - 100x8x4

Leg press calf push (exclude base weight) - 280xAMRAPx4
Seated calf raises - 90xAMRAPx2
NG pull up - BWxAMRAPx3
Hanging knee tuck - BWxAMRAPx3
HS standing leg curl (WPS) - 55x12x3
Seated leg extension - 60xAMRAP, 75xAMRAP

429

Flat BB bench - barx5, 95x5, 135x5, 185x5x5
Incline DB press - 80x5x4
Peck deck - 135x10x4
Smith seated shoulder press (exclude bar weight) - 60xAMRAPx3
Machine laterals - 80x12x4

Super set:
Rope tricep pull down - 50xAMRAPx3
Plate overhead tricep extension - 45xAMRAPx3

Felt really sluggish today, may have overdone it yesterday.

430

Smith BB row (exclude bar weight/pause) - 50x8, 90x10x4, 110x8x2
Wide width NG row - 80kgx8x4
Wide width pull up - BWx7x5
Reverse cable fly - 10kgxAMRAP, 12.5kgxAMRAP, 15kgxAMRAPx2

I got sick during exam time and didn’t get much sleep yesterday. Going to be trying John Meadow’s Smith BB row over the break to see how it goes, felt really good tody.

431

Lying leg curl - 60x20, 115xx12, 120x12, 125x12, 130x12, 135x12
Back squat (pause/exhale at bottom) - barx5, 145x5, 235x3x2
Back squat - 285x5, 310x5, 325x4, 350x2x2
DL - 135x5, 225x3, 315x3, 365x2, 415x2x2
Leg press (exclude base weight) - 380x12x5

Leg press calf push (exclude base weight) - 320xAMRAPx4
Seated calf raises - 90xAMRAPx2
NG pull up - BWxAMRAPx7
Lying leg curl - 110x15x2

432

Flat BB bench - barx8, 135x8, 185x6x4
Incline DB press - 70x10x4
Peck deck - 145x10x4
Smith seated shoulder press (exclude bar weight) - 70xAMRAPx3
Cable lateral - 12.5kgx10x4
Rope tricep pull down - 60xAMRAPx2

433

Lying leg curl - 60x20, 110x15, 125x12, 140x8, 150x5
Back squat (pause/exhale at bottom) - barx5, 150x5, 240x3x2
Back squat - 290x5, 315x8, 335x4x2, 275x10

Super set 1:
Single leg leg press (exclude base weight) - 105x10x4, 105x12
NG pull up - BWxAMRAPx5

Super set 2:
Leg press calf push (exclude base weight) - 335xAMRAPx4
Chest supported row (supinated) - 70xAMRAPx4

Super set 3:
Hanging knee tucks - 10xAMRAPx3
DB SL (toes elevated) - 70x15x3

434

cable lateral - 15x12x2, 20x12x2
Smith seated shoulder press (exclude bar weight) - 70x10, 80x10x3
CG bench - 155x8, 165x8, 185x6, 205xAMRAP, 225xAMRAP
EZ bar skull crusher - 100xAMRAPx3
Peck deck 150x10x4
Machine lateral - 80x12x4
Rope tricep pull down - 50xAMRAPx3

435

Lying leg curl - 60x20, 115x15, 130x12, 145x8, 155x6
Back squat (pause/exhale at bottom) - barx5, 155x5, 245x3x2, 275x5
Back squat - 315x9, 335x4, 355x2, 275x13
DL - 135x5, 225x3, 315x3, 365x2, 420x2x2

Super set 1:
Leg press (exclude base weight) - 360x12x4, 360x15
NG pull up - 10xAMRAPx5

Super set 2:
Leg press calf push (exclude base weight) - 360xAMRAPx4
Chest supported row (supinated) - 80xAMRAPx4

436

Flat BB bench - 95x8, 135x10, 165xAMRAP, 185xAMRAP, 205xAMRAP
Low cable fly (kg) - 12.5xAMRAP, 17.5xAMRAPx2
Incline BB bench - 135x4, 155xAMRAP, 165xAMRAP, 185xAMRAP
Bent elbow peck fly - 100xAMRAP, 130xAMRAP, 145xAMRAP
Machine shoulder press - 60xAMRAP, 80xAMRAP, 90xAMRAP
Machine lateral - 65xAMRAP, 80xAMRAP, 90xAMRAP
Supinated triceps pull down (kg) - 35xAMRAP, 45xAMRAP, 50xAMRAP

437

Stair masters - 45 minutes at level 7

438

Lying leg curl - 60x25, 110x15, 125x15, 140x12, 155x8
Back squat (pause/exhale at bottom) - barx5, 135x3, 225x3x2, 275x3, 315x3
Back squat - 335x5x2
Back squat (pause/exhale at bottom) - 295x3, 225x3

Super set 1:
Leg press (exclude base weight) - 360x10x4, 360x15
NG pull up - 12.5xAMRAPx5

Leg press calf push (exclude base weight) - 370xAMRAPx5
DB SL (toes elevated) - 75x15x3
NG cable row (kg) - 50xAMRAP, 70xAMRAP, 80xAMRAP
Seated leg extension - 100xAMRAPx2
Seated leg curl - 100x15x3

Treadmill - 15 minutes, incline 8, speed 3

439

Cable lateral (kg) - 7.5x12, 12.5x12x2
HS shoulder press (WPS) - 25x8, 45x8, 65x8-10x3, 75x6x2
Machine lateral - 85x15, 90x8-10x3; last set drop set @ 50, 30
CG smith press (exclude bar weight) - 70xAMRAP, 90xAMRAP, 110xAMRAPx2
Low cable fly (kg) - 12.5xAMRAPx3
Cable tricep pull down (kg) - 32.5x3; last set drop set @ 22.5, 12.5

440

Lying leg curl - 55x20, 115x15, 130x15, 145x10, 160x5
Back squat (pause/exhale at bottom) - barx3, 135x3, 225x3, 275x2, 320x3x4
DL - barx2, 135x2, 225x2, 315x2, 365x2, 425x2x2

Super set 1:
Leg press (exclude base weight) - 380x10x4, 380x15
NG pull up - 15xAMRAPx5

Super set 2:
Leg press calf push (exclude base weight) - 380xAMRAPx4
Chest supported row (supinated) - 85xAMRAPx4

HS seated leg extension (WPS) - 50x10x2
Seated leg curl - 105x12x2