Eye's Training Log

Training Training Logs
461

Incline DB press - 45, 64, 80x10, 90x5x4, 95x3
Flat DB press - 65x10x4
Incline DB fly - 40x10x2
Peck deck - 160x8x3; last set drop @ 100xAMRAP

Machine lateral - 100xAMRAPx5; last set drop @ 60xAMRAP
V grip tricep push down - 75xAMRAPx4; last set drop @ 45xAMRAP
Cable upright row - 75, 90xAMRAPx2

462

Incline DB press - 45, 60, 80x10, 90x5-6x4, 70x8x2
HS ISO chest press (WPS) - 55xAMRAPx4
Peck deck - 150x10x4; last set drop @ 105xAMRAP

Machine lateral - 105xAMRAPx4; last set drop @ 60xAMRAP
Reverse peck fly - 105xAMRAPx3; last set drop @ 60xAMRAP
BS (pause) - 135, 225, 275x3, 315x2
V tricep push down - 90xAMRAPx3; last set drop @ 45xAMRAP

463

Lying leg curl - 60x20, 100x15, 115x15, 130x12, 145x10
Narrow width leg pres (exclude base weight) - 270x100
Single leg leg press (exclude base weight) - 160x8x4, 160x10
NG pull up - 25xAMRAPx5
Back squat (pause 3 sec) - bar, 135x1, 225x1, 275x1, 315x1, 335x1
Tbar row (chest sup) - 50x8, 105xAMRAPx5; 50xAMRAPx1
incline DB row - 100x10x3

Super set:
Calf push in leg press (exclude base weight) - 450xAMRAPx5
Shrug in standing calf machine - 170xAMRAP, 210xAMRAPx4; last set drop @ 130xAMRAP

Reverse peck deck - 105xAMRAPx4; last set drop @ 55xAMRAP

464

Incline DB press - 45, 64, 80x10, 95x4x5, 70x8x4
Peck deck - 165x7x4, 105x12x2

Machine lateral - 110xAMRAPx4, 65xAMRAPx2
Rope tricep push down - 45xAMRAPx4
DB pull over - 60xAMRAPx4
Wide width pull up - BWx5x2
Dip - BWx5X3

The leg DOMS are realā€¦

465

Lying leg curl - 60x20, 75x20, 90x15, 105x10
Back squat (pause 3 sec) - bar, 135, 225x6, 275x3, x2x4, 295x1
Front squat (pause 3 sec) - 135, 225, 245x2, 265x1
SG rack pull - 135, 225, 315, 365x3x4

Super set:
Narrow width leg pres (exclude base weight) - 450x8x5
NG pull up - 25xAMRAPx5

Super set:
Calf push in leg press (exclude base weight) - 450xAMRAPx4; last set drop @ 360xAMRAP
DB SL - 80x10x4

NG cable row - 120, 135, 165x10, 180x6x4; last set drop @ 105xAMRAP
Reverse peck deck - 105xAMRAPx4; last set drop @ 60xAMRAP
Shurg in standing calf raise - 200xAMRAPx4; last set drop @ 120xAMRAP

466

Incline DB press - 45, 65x10, 75, 85x4, 95x4-6x4, 75x7-8x4
Peck deck - 170x6x4, 105x15x2

Machine lateral - 110xAMRAPx4, 80xAMRAPx2
Dip - BWxAMRAPx3
BB upright row - 75xAMRAPx3
Rope tricep push down - 45xAMRAPx2
DB pull over - 50xAMRAPx3

467

Lying leg curl - 60, 80x20, 100x15, 110x10
Back squat (pause) - bar, 135x5, 225x3x2, 275, 315, 335x3, 355x2, 365x4, 315x3
DL - 135, 225, 315, 365x3

Super set:
Leg press (pause/exclude base) - 410x8x5
NG pull up - BWxAMRAPx5

T bar row (chest sup) - 100xAMRAPx5
DB SL (toe elevated) - 85x12x3
Calf push in leg press (exclude base weight) - 410xAMRAPx5
HS seated shurg (WPS) - 70xAMRAPx3
Reverse peck fly - 100xAMRAPx3; last set drop @ 60xAMRAP

468

Incline DB press - 45, 65, 75x8, 85x4, 95x5-6x4, 75x7x4
Peck deck - 135x10x2, 145x8x2, 175x5x3; last set drop @ 100xAMRAP
Skull crusher - 110xAMRAPx3

Machine lateral - 85xAMRAPx2, 90xAMRAPx3; last set drop @ 50xAMRAP
Rope tricep push down - 40xAMRAPx3
Back squat (speed) - 135, 185x3, 225x3x3

469

Lying leg curl - 60x20, 75x20, 90x15, 105x10
Back squat - bar, 135x10, 225x3x2, 275x3, 315x5x3
Back squat (pause) - 225x3x5

Super set:
Single leg leg pres (exclude base weight) - 150x8x4, 150x10
NG pull up - BWxAMRAPx5

Super set:
Calf push in leg press (exclude base weight) - 450xAMRAPx4; last set drop @ 360xAMRAP
DB SL (toe elevated) - 90x5x4

NG cable row - 100, 130, 160x12, 180x8x3; last set drop @ 120, 75xAMRAP
Reverse peck deck - 105xAMRAPx4; last set drop @ 60xAMRAP
Shurg in standing calf raise - 180xAMRAPx2, 200xAMRAPx2

470

Incline DB press - 45, 65, 75x8, 85x4, 95x3, 100x3x3, 80x5x5
Peck deck - 120x12x4
BB OHP - 135x2x4, 95xAMRAP

Machine lateral - 95xAMRAPx5; last set drop @ 50xAMRAP
DB pull over - 55x, 65xAMRAPx3

471

Lying leg curl - 60x20, 100x15, 115x15, 130x12, 145x10
Back squat (pause) - bar, 135x3, 225x3x2, 275x3, 315x3, 335x3x3
Back squat (speed) - 245x3x8, 275x3, 295x3
Sumo DL - 135x3, 225x3, 315x3, 365x3x5

Super set:
NG pull up - 30xAMRAPx5
Hanging leg raises - 30xAMRAPx5

Calf push in leg press (exclude base weight) - 450xAMRAPx4; last set drop @ 360xAMRAP
t bar row (chest sup) - 115xAMRAPx5; last set drop @ 45xAMRAP
HS kneeling leg curl (WPS) - 80x10x2
Reverse peck deck - 85xAMRAPx4; last set drop @ 40xAMRAP

472

Incline DB press - 45, 65, 75x8, 85x4, 95x4x5, 70xAMRAPx5
Peck deck - 135x12x5
BB OHP - 140x2x3, 140x3

Machine lateral - 90xAMRAPx5; last set static hold @ end
Dip - BWxAMRAPx3

473

Lying leg curl - 65x20, 80x15, 95x15, 110x15, 125x10
Back squat - bar, 135x8, 245x12x4
Back squat (pause 2 sec) - 315x3x2
Sumo DL - 135, 225, 315, 365, 415, 435x3, 455x2, 315x5

Super set:
Single leg leg press (exclude base weight) - 140x12x3
NG pull up - BWxAMRAPx3

Calf push in leg press ( exclude base weight) - 470xAMRAPx2, 380xAMRAPx3
NG cable row - 90x15, 135x15, 150x12x3
Reverse peck fly - 105xAMRAPx4; last set static hold @ end

474

Incline DB press - 45, 65, 75x8, 85x4, 90x5, 95x3, 100x2-4x4, 65x8x5
Peck deck - 180x6x4
Machine lateral - 75xAMRAPx4; last set static hold @ end
Rope tricep push down - 75xAMRAPx4
Low cable fly - 25xAMRAPx3
Dip - BWxAMRAPx2

475

Lying leg curl - 60, 90x20, 100, 110x15, 125x10
Back squat (pause 2 sec) - bar, 135, 225x3x2, 275, 295x3x8, 315x2x2
Sumo DL - 135, 225, 315, 365, 415x2x4
Narrow width leg press (exclude base weight) - 360x12x2
DB SL (toe elevated) - 90x12x4

Standing calf raise - 210xAMRAPx5
Tbar row (chest sup) - 90x12, 125x6x5; last set drop @ 45xAMRAP
Supinated pull down - 130x10x5
Reverse peck fly - 100xAMRAPx3; static hold for last rep

476

Incline DB press - 40, 65, 75x8, 80x3, 85x3x9, 85x7
Incline BB bench - 145x6x4
Decline BB bench 155x8x3
Peck deck - 140x12, 150x9x5

Machine lateral - 75xAMRAPx5
Single arm cable tricep extension - 30xAMRAPx3
DB pull over - 55xAMRAPx3

477

Lying leg curl - 60x20, 75x15x3
Back squat (pause 2 sec) - bar, 135, 225x3x2, 275, 305x3x6, 325x2, 345x2,
Back squat - 275x10
Sumo DL - 135, 225, 315, 365, 405x3x2, 405x4
Single leg leg press (exclude base) - 90x5, 180x5x5

Super set:
Calf push in leg press (exclude base) - 360xAMRAPx5
NG pull up - BWxAMRAPx5

NG cable row - 105, 150x8, 180x8x4; last set drop @ 105xAMRAP
Reverse peck fly - 105xAMRAPx4; last set drop @ 60xAMRAP

478

Front squat - barx8, 135x15x3
Incline DB press - 65x8, 80x8x5
Flat BB bench - 155x5x4
Peck deck - 135x12x4
Machine lateral - 75xAMRAPx5

HS seated shoulder press (WPS) - 45xAMRAPx2
HS seated chest press (WPS) - 45xAMRAPx2
Cable upright row (shoulder) - 65xAMRAPx4
Single arm cable tricep extension - 20x20x2, 30x15x2

479

Lying leg curl - 60x25, 90x20, 100x15, 110x15
Back squat (pause 2 sec) - bar, 135, 225x3x2, 275, 310x2x6, 330x2, 225x5
Sumo DL - 135, 225, 315, 365, 425x2x3

Super set:
Narrow width leg press (no base) - 180x4, 360x12x5
Tbar (chest sup) - 90x12, 125x6x5

Super set:
Calf push in leg press (exclude base) - 450xAMRAPx5
DB SL (toe elevated) - 75x12-15x3

Super set:
NG pull up - 30x6x5
Shurg in calf raise machine - 215xAMRAPx3

Super set:
Reverse peck fly - 105xAMRAPx3; last reps static hold
Pull down (supinated) - 135x10x2

Seated DB shoulder press - 70x12

480

Incline DB press - 40, 60x8, 70, 80x5, 90x3x7, 90x5
Incline BB bench - 150x6x4
Flat BB bench - 155x8, 175x4x4
Peck deck - 195x6x4, 120x10

Machine lateral - 80xAMRAPx5
Cable tricep pull down - 75xAMRAPx3