Eye's Training Log

Training Training Logs
441

Incline smith press (exclude bar weight) - 50x10, 90x10, 110x8-10x4
Incline smith pin press (exclude bar weight) - 140x3x3, 150x3
Low cable fly (kg) - 17.5x8-10, 20x8-10x2
Peck deck - 115x10, 130x10x2
HS shoulder press (WPS) - 80xAMRAPx2, 85xAMRAPx2
Machine lateral - 85x12, 100x6x4; last set drop at 45xAMRAP
Cable tricep pull down - 60xAMRAPx3

442

Lying leg curl - 55x25, 115x15, 130x15, 145x12, 160x8
Back squat (pause/exhale at bottom) - barx3, 135x3, 225x3x2, 275x3, 315x3
Back squat - 340x4x2, 275x14

Super set:
Single leg leg press (exclude base weight) - 120x8x5
NG pull up - 15xAMRAPx5

Leg press calf push (exclude base weight) - 390xAMRAPx5
DB SL (toes elevated) - 80x12x4
NG cable row (kg) - 52.5xAMRAP, 62.5xAMRAP, 72.5xAMRAP, 82.5xAMRAPx4
Seated leg extension - 115x12x2
Seated leg curl - 115x15x2

443

Incline smith press (exclude bar weight) - 50x10, 90x10, 120x8-10x4
Incline smith pin press (exclude bar weight) - 160x4, 165x4x2, 170x4
Low cable fly (kg) - 17.5x8-10x3
Bent elbow peck deck - 130xAMRAPx3
HS shoulder press (WPS) - 85xAMRAP, 85xAMRAPx2, 90xAMRAP
Machine lateral - 110xAMRAPx4; last set drop at 50xAMRAP

Super set:
EZ bar skull crusher - 110xAMRAPx3
EZ bar CG press - 110xAMRAPx3

444

Lying leg curl - 50x20, 115x15, 130x12, 145x12, 160x6x2
Back squat (pause) - barx3, 135x3, 225x3x2, 275x3
Back squat - 315x9
Back squat (pause) - 335x2x2, 295x3. 275x3
DL - 135x2, 225x2, 315x2, 365x2, 415x2x2

Super set:
Front squat - 185x8x2, 205x8, 215x8
NG pull up - 15xAMRAPx4

Seated single leg press - 135x12x3
NG cable row - 50x8, 90, 105, 120, 135, 150xAMRAPx2
Seated calf raise - 95xAMRAPx4

445

Incline DB press - 45x12, 55x12, 65x12, 80xAMRAPx3
Incline BB bench - 135x7-8x4
Peck deck - 130x10, 135x8x2, 140x8x2
Machine lateral - 105x8x4
Ez bar tricep push down - 70, 90, 110, 130xAMRAPx3

446

Lying leg curl - 60x20, 105x15, 120x12, 135x6x2
Back squat (pause) - barx3, 140x3, 230x3, 280x3, 325x3x2, 325x4
DL - 135x2, 225x2, 315x2, 365x2, 415x2, 420x2
SG SLDL (toe elevated) - 225x8x5

Super set:
Single leg leg press (exclude base weight) - 120x8x5
NG pull up - BWxAMRAPx5

Leg press calf push (exclude base weight) - 390xAMRAPx4
NG cable row - 60x10, 105, 125, 145, 155xAMRAPx3
Shrug in standing calf machine - 80x8, 140xAMRAPx3
Reverse peck deck - 90xAMRAPx3
Seated leg extension - 120x10x3

447

Incline DB press - 40x12, 55x12, 65x12, 80x6-8x4; last set drop set @ 45xAMRAP
Incline BB bench - 145x6-8x4
Peck deck - 145x8x4
Low cable fly (kg) - 20xAMRAPx3; last set drop set @12.5xAMRAP

Seated DB shoulder press - 50x10, 60x10, 70xAMRAPx2
DB lateral - 30x8x4
6" block pull - 315x3, 405x5, 425x3
Tricep rope pull down - 50x25x2

448

Lying leg curl - 60x20, 115x10x3
Back squat (pause) - bar, 135, 225x3x2, 275x3, 315x5x3

Super set:
Box front squat 225x8, 235x8x4
NG pull up - 17.5xAMRAPx5

SG SLDL (toe elevated) - 245x6x4

Super set:
Seated calf raise - 90xAMRAPx4
Tbar row (chest sup) - 90xAMRAPx4

Shrug in standing calf machine - 80x8, 170xAMRAPx3
Reverse peck deck - 85xAMRAP, 100xAMRAPx2; last set drop @ 55xAMRAP
HS Seated leg extension (WPS) - 60x10x3

449

Incline DB press - 40x12, 55x12, 65x12, 80x6x4, 85x4
Incline BB bench - 145x7-8x4
Peck deck - 135x8x2, 145x8x2; last set drop @ 85xAMRAP
Seated DB should press - 60x6-8x4
Machine lateral - 105x6x2, 115x6x3; last set drop @ 80, 40xAMRAP

Super set:
Ez tricep push down - 60xAMRAPx3
BB upright row - 60x12x3

450

Lying leg curl - 60x20, 105x12, 120x10x4
Back squat (pause) - barx3, 135x3, 225x3x2, 285x3, 315x1, 335x2x4
Deficit DL (3") - 135, 225, 315, 365, 405x3, 425x1x2

Super set:
Single leg leg press (exclude base weight) - 125x8x5
NG pull up - BWxAMRAPx5

Leg press calf push (exclude base weight) - 395xAMRAPx4
NG cable row - 90, 105, 120, 135, 150xAMRAP, 165x8x3; last set drop @ 105, 60xAMRAP
Shrug in standing calf machine - 80x8, 160xAMRAPx3
Reverse peck deck - 95xAMRAPx3; last set drop @ 45xAMRAP
Lying leg curl - 135x6x3

451

Incline DB press - 45x12, 55x12, 70x12, 85x5x4; last set drop @ 55xAMRAP
Incline BB bench - 145x7-8x4
Peck deck - 150x8-10x4
Low cable fly (kg) - 12.5xAMRAP, 15xAMRAPx2

HS shoulder press (WPS) - 85xAMRAPx4; last set drop @ 55xAMRAP
Machine lateral - 85x10-12x4
Ez grip tricep push down - 50x18-25x3
CG bench - 135x8x2

452

Seated leg curl - 60x20, 100x10, 115x10, 130x10x2
Back squat (pause) - bar, 135, 225x3x2, 275x3
Back squat - 315x6x3, 345x1
NG pull up - 20xAMRAPx5
Wide width leg press (exclude base weight) - 380x10x3, 380x15

Super set:
Calf push in leg press (exclude base weight) - 400xAMRAPx5
Tbar row (chest sup) - 90xAMRAPx5; last set drop @ 45xAMRAP

DB SL (toe elevated) - 80x12x4
Shrug in standing calf machine - 155xAMRAPx3
Reverse peck deck - 70xAMRAPx3

453

Incline DB press - 40x8, 55x8, 65x8, 75x8-9x4, 80x6
Flat DB press - 80x4x4
HS chest press (WPS) - 55xAMRAPx3
Peck deck - 135x12x4
Machine lateral - 90xAMRAPx4
Ez grip tricep push down - 110xAMRAPx4

454

Lying leg curl - 60x20, 90x15, 105x15, 120x8x2
Back squat (pause) - barx3, 135x3, 225x3x2, 275x3, 315x1, 345x2x4
Deficit DL (3") - 135, 225, 315, 365, 405x2, 425x1, 435x1

Super set:
Single leg leg press (exclude base weight) - 130x8x5
NG pull up - BWxAMRAPx5

Leg press calf push (exclude base weight) - 400xAMRAPx5
NG cable row - 110, 125, 140, 155, 170xAMRAPx3; last set drop @ 105, 60xAMRAP
Shrug in standing calf machine -180xAMRAPx3; last set drop @ 120xAMRAP
Reverse peck deck - 95xAMRAP, 100xAMRAPx3; last set drop @ 60xAMRAP
DB SL - 70x15x2

455

Incline DB press - 45x10, 55x10, 75x10, 85x7x2, 85x6x2, 90x4
Flat DB press - 60x8x4
Incline DB fly - 45x8x3
Peck deck - 135x12x2

Machine lateral - 95xAMRAPx4; last set drop @ 60xAMRAP
Ez grip tricep push down - 110xAMRAPx3
DB upright row (WPS) - 25xAMRAPx3
DB pull over - 65xAMRAPx2

456

Lying leg curl - 60x20, 115x15, 130x15, 140x8x2
Back squat (pause) - bar, 135, 225x3x2, 275x3
Back squat - 315x7x2, 315x6

Super set:
NG pull up - 20xAMRAPx5
Wide width leg press (exclude base weight) - 405x10x5

Super set:
Calf push in leg press (exclude base weight) - 405xAMRAPx3
DB SL (toe elevated) - 90x10x3

Super set:
Shrug in standing calf machine - 170xAMRAPx3
Calf raise in standing calf machine - 170xAMRAPx3

Tbar row (chest sup) - 95xAMRAPx5
Reverse peck deck - 100xAMRAPx4; last set drop @ 55xAMRAP

457

Incline DB press - 45x10, 55x10, 65x10, 80x8, 90x4x3, 90x5
Incline BB bench - 145x8x4
Peck deck - 140x10x4; last set drop @ 95xAMRAP

Machine lateral - 95xAMRAPx4; last set drop @ 65, 35xAMRAP
Ez grip tricep push down - 65xAMRAPx4
DB upright row (WPS) - 70xMRAPx4
DB pull over - 50xAMRAPx2

458

Lying leg curl - 60x20, 95x15, 120x15, 125x8x2
Back squat (pause) - barx3, 135x3, 225x3x2, 275x3, 315x1, 350x2x3, 350x3
Deficit DL (3") - 135, 225, 315, 365, 405x2x3, 425x3

Super set:
Single leg leg press (exclude base weight) - 140x8x5
NG pull up - BWxAMRAPx5

Leg press calf push (exclude base weight) - 410xAMRAPx5
NG cable row - 110, 125, 140, 155, 170xAMRAPx3; last set drop @ 105, 60xAMRAP
Shrug in standing calf machine -160xAMRAPx3
Reverse peck deck - 100xAMRAPx3; last set drop @ 55xAMRAP
Standing leg curl (WPS) - 50x12x2

459

Incline DB press - 45x10, 65x10, 80x8-10x5
Flat BB bench (pause) - 155x5x5
Peck deck - 155x10x5

Machine lateral - 100xAMRAPx5; last set drop @ 55xAMRAP
Ez grip tricep push down - 75xAMRAPx4; last set drop @ 45xAMRAP
Cable upright row - 100xAMRAPx4

460

Lying leg curl - 60x20, 100x15, 115x15, 130x12, 145x10
Back squat (pause) - bar, 135x3, 225x3, 275x2. 325x2x4, 325x1
Pin Back squat - 375x4x4

Super set:
NG pull up - 22.5xAMRAPx5
Wide width leg press (exclude base weight) - 410x8x4, 410x10

Super set:
Calf push in leg press (exclude base weight) - 410xAMRAPx3
DB SL (toe elevated) - 75x15x3

Tbar row (chest sup) - 95x, 100xAMRAPx4; last set drop @ 45xAMRAP
Shrug in standing calf machine - 170xAMRAP, 200xAMRAPx3; last set drop @ 120xAMRAP
Reverse peck deck - 105xAMRAPx3; last set drop @ 55xAMRAP