Eye's Training Log

Training Training Logs
501

Incline DB press - 45, 65, 75, 85, 95x3x8
Incline BB bench - 135, 165x5x3, 165x7
Back squat (pause) - 135, 225, 275, 325, 335x2, 345x1
Peck deck - 210x6x3, 165x8x2
Standing calf raise - 180xAMRAPx4
Machine lateral - 90xAMRAPx5
Reverse peck fly - 75x15x2, 90x12x2
Rope tricep push down - 55, 70, 85, 100xAMRAPx2
Wide width pull down - 160x10x3

502

Seated DB shoulder press - 45x12, 50x12x2, 55x10x4
Seated HS shoulder press (WPS) - 45xAMRAPx3
Cable lateral - 15x12x3
DB overhead tricep extension - 22.5x12, 25x10x2
V grip tricep push down - 45xAMRAPx2

503

Lying leg curl - 75x15x3
Back squat (pause) - bar, 135x3x2, 225x3x2, 275x3x2, 325x2x2, 345x1x3, 305x3
Box squat - 135, 225, 315, 365x4x2, 385x4x2
Sumo DL - 135, 225, 315, 385, 435, 445x2

Incline DB press - 50, 65x5, 80x3, 90x3, x4x2, x5
Narrow width leg press - 320x15x3
Calf push in leg press - 320xAMRAPx3
Width width pull down - 165x10x4

Super set:
Shrug in standing calf machine - 180xAMRAPx3
Standing calf raise - 180xAMRAPx3

Reverse peck fly - 90xAMRAPx3

504

Incline DB press - 45, 65x8 75, 85, 95x3x7, 95x5, 100x3, 70xAMRAPx2
Incline BB bench - 135x5, 155x8x3, 155x10
Peck deck - 190x7x3, 150x10x2; last set drop @ 115, 70xAMRAP
Seated DB shoulder press - 65x5x4
Machine lateral - 85xAMRAPx5
DB overhead extension - 25x12x3, 30x8

505

Lying leg curl - 75x15x4
Front squat (pause) - bar ,135xx5, 185, 225x3, 245x2x8
Single leg leg press (exclude base) - 90, 140, 150, 160x5, x6, x7, x8, 170x5
Calf push in leg press (exclude base) - 330xAMRAPx5; last set drop @ 180xAMRAP

Wide width pull down - 180x8x4
Supinated pull down - 150x10x5
NG cable row - 155x10x5

Seated leg curl - 90x12x4
Lying leg curl - 90x12x2, 105x10x2
Shrug in standing calf raise - 140, 160, 180, 200, 220xAMRAP
Reverse peck fly - 95xAMRAPx4

506

Incline DB press - 45, 65x8, 75x6, 85x6x3, 85x8
Incline DB press (turn at top) - 70xAMRAPx4
Decline BB bench - 155x10, 160x8-9x3
NG pull down - 135x15, 150x12, 165x8x4

Machine lateral - 80x12, 85x10x4
Reverse peck fly - 90xAMRAP, 95xAMRAPx2
Standing calf raise (wide) - 220xAMRAPx3
Peck deck - 150x10x3
Seated DB overhead extension - 50x12, 60x10x4, 70x6
Ez bar tricep push down - 65xAMRAPx3
High cable fly (WPS) - 45xAMRAPx3

507

Lying leg curl - 65x12, 80x12, 95x12, 110x12
Back squat - bar, 135, 225x3x2, 275x3, 325x1, x2, x3, x4, x5x2, 275x10
Sumo DL - 135, 225, 315, 405, 425, 435x3, 445x2
Narrow width leg press (exclude base) - 275x15x5

Super set:
Calf push in leg press (exclude base) - 315xAMRAPx4
DB SL (toe elevated) - 80x8x4

Wide width pull down - 170x8x4; last set drop @ 110xAMRAP
Supinated cable row - (90x6-8x3)x4
Reverse peck fly - 95xAMRAPx4
Seated leg extension - 105x12x4
Shrug in standing calf raise - 200xAMRAPx3
Standing calf rises - 200xAMRAPx3
Incline BB bench - 135, 155, 175, 195, 215x2

508

Incline BB bench - bar, 135, 155, 175x3, 185x2, 190x2x7, 190x4
Incline DB press (twist) - 70xAMRAPx5
Machine lateral - 90x10x5; last set drop @ 60xAMRAP
Peck deck - 210x5x3
High cable fly - 45xAMRAPx2, 50xAMRAPx2
DB overhead tricep extension - 65xAMRAPx4
EZ bar tricep push down - 70xAMRAPx3
Seated face pull - 45xAMRAPx3

509

Seated leg extension - 45, 60x15, 75, 90x12, 75x12, 60, 45x15
Back squat (pause) - 135, 230, 280x3, 300x1x8, 230x5, 320x1
Incline BB bench - 135, 155, 175, 185, 205, 210x2, 150xAMRAP

Super set:
Wide width pull down - 180x6x5
High cable fly - 40xAMRAPx5

Seated cable row - 150x8x5, 180x8x2
Sumo DL - 135, 225, 315, 385x2
Wide stance leg press (pause/exclude base) - 360x6x5
NG pull down - 160x8x3
Reverse peck fly - 105xAMRAPx4
Shrug in standing calf raise - 240x12x4

510

Incline DB press - 45, 60x8, 80, 90, 95, 100x2x7, 100x3,
Incline DB press (twist) - 70xAMRAPx2
Decline BB bench - 160x8x2, 175x8, 175x11
Peck deck - 195x6x3

Super set:
DB overhead tricep extension - 65x8-11x4
High cable fly - 45xAMRAPx4

Super set:
Machine lateral - 85x8x5; last set drop @ 55xAMRAP
NG pull up - BWx6-8x5

Shrug in standing calf raise - 150, 170, 190, 210xAMRAP

511

Lying leg curl - 65x15, 80x12, 95x10, 110x10
Back squat - bar, 135, 225x3x2, 275x3, 325x1x2, 335x2, 345x2x3, 295x2x5
Sumo DL - 135, 225, 315, 365, 415, 435, 445x2
Incline BB bench - 135, 155, 175, 195, 205x2, 155x8
Wide stand lying leg press (exclude base) - 270, 360, 380, 410x8x2

Super set:
Calf push in leg press - 360xAMRAPx5
Tbar row (chest sup) - 90x8, 135x5x5; last set drop @ 90, 45xAMRAP

Super set:
NG pull up - 35x5x4
BB shrug - 135xAMRAP, 185xAMRAPx4

Reverse peck fly - 90xAMRAPx4
Seated leg curl - 100, 115x12x2

512

Incline DB press - 45, 65x8, 80, 90, 100x3x5, 100x4
Incline DB press (twist) - 75xAMRAPx2
Decline BB bench - bar, 135x8, 185x6x3, 185x8
Peck deck - 205x5x3

Super set:
Overhead DB extension - 70xAMRAPx4
High cable fly - 10.5 kgxAMRAPx4

Machine lateral - 85x10x5

513

Lying leg curl - 70x15, 85x12, 100, 115x10
Back squat (pause) - bar, 135, 225x5x2, 275x4, 295x5, 325x3, 335x2x4, 295x4x2
DB SL (toe elevated) - 75x15, 85x12, 100x8x5
Single leg leg press (exclude base) - 90x8, 140x8, 160x8x3
Calf push in leg press (exclude base) - 430xAMRAPx5

NG cable row (kg) - 30x15, 50x10, 70x8x4
Wide width pull down - 140x6x5; last set drop @ 80xAMRAP
Incline BB bench (pause) - 135, 155x2, 185, 205, 215x1
BB shrug - 155x12x4
Seated DB curl - 35xAMRAP

514

Incline DB press - 45, 65x8, 75, 90x3, 100x4x3, 100x5
Incline DB press (twist) - 75xAMRAPx3
Decline smith (exclude bar) - 90x5, 140x5x4; last set drop @ 90, 50xAMRAP
Peck deck - 145x8, 160x8x2

Super set:
Overhead DB extension - 80x6-9x4
High cable fly (kg) - 11.5xAMRAPx4

Cable lateral (kg) - 10x10, 12.5x6-10x4
Machine lateral - 70xAMRAPx2
Dip - BWxAMRAPx2

515

Kneeling leg curl (WPS) - 40x15, 50, 60x12x2
Back squat (pause/wide) - bar, 135x5, 225, 275, 295, 315, 330x2x4, 275x5x2
Sumo DL - 135, 225, 315, 385, 435, 455x2

Leg press (narrow/exclude base) - 270, 320x10x3
Calf push in leg press - 320xAMRAP, 410, 500xAMRAPx5; last set drop @ 410, 320, 270xAMRAP
Seated leg extension - 40, 60x8x3

516

Wide width pull down - 145x10x4, 175x6
NG cable row (kg) - 72.5x8x4; last set drop @ 32.5kgxAMRAP
Tbar row (chest sup) - 115x7x5; last set drop @ 70, 45xAMRAP
Incline BB bench (pause) - 135, 155, 185x2, 205x1x2; 155x6
BB shrug - 175x15x4
Reverse peck deck - 85xAMRAPx3

517

Incline DB press - 45, 65x8, 80, 90x3, 100x4x5
Incline DB press (twist) - 75xAMRAPx3
Decline BB bench - 135x8, 185x5x4
Peck deck - 210x5x3

Super set:
DB overhead extension - 80xAMRAPx4
High cable fly (kg) - 10xAMRAPx4

HS Seated shoulder press (WPS/TUT) - 60xAMRAPx3
Machine lateral - 80x12x4
Standing face pull - 40xAMRAP, 50xAMRAPx2

518

Kneeling leg curl (WPS) - 40x20, 45x15x3
Seated leg extension - 30x15x2
Back squat (pause) - bar, 135x5, 225, 275, 315x3, 335x2x3 335x3
Front squat (pause) - 225x5, 275x1
Sumo DL - 135, 225, 315x2, 405x6, 455x2

Lying leg press (exclude base) - 340x12x4, 360x12
Seated leg curl - 120x15x2, 120x10x2
Seated calf raise - 90xAMRAPx4

519

HS high row (WPS) - 40, 60x12, 80x8x3
Tbar row (chest sup) - 45, 90x8, 125x6x5; last set drop @ 90, 45xAMRAP
NG pull up - BWxAMRAPx4

Cable lateral - 3holex15x3
HS Supinated low row - 80, 115, 130, 145xAMRAP
High cable fly - 6holexAMRAPx3
Reverse cable fly - 3holexAMRAPx4
Face pull - 40xAMRAPx4
Seated DB shoulder press- 40, 60, 70x10, 55x8, 30xAMRAP

520

Incline DB press - 45, 65x10, 80, 90, 100x4x4
Incline DB press (twist) - 80xAMRAPx3
Decline BB press - 135x10, 185x5x3, 185x6
Peck deck - 210x6x3

Super set:
DB Overhead extension - 80x8-10x4
High cable fly - 7holexAMRAPx4

Cable lateral - 3holex15x2, 4holex8x2
Dip - BWxAMRAPx2