Eye's Training Log

Training Training Logs
641

Super set:
Peck deck - 90x30, 105x25, 120, 135x15x2
Reverse peck fly - 60x25, 75x15x4; last set drop @ 45xAMRAP

Cable upright row - 30x20, 45x15x2, 60x15x2
HS low row (WPS) - 45x20, 70x15x2, 80x12x4; last set drop @ 45xAMRAP

Triple set:
HS seated shoulder press (WPS) - base, 45x15, 80x10x4; last set drop @ 45xAMRAP
DB lateral - 7.5xAMRAPx5
Medium width pull up - BWx5x7

Incline DB press (pause & bottom) - 45, 60x15x2, 75x5x4, 80x5
Incline DB fly - 35x12x3
Peck deck (partials) - 110xAMRAPx2
NG pull down - 105x15, 135x8x4
Decline CG bench (pause 1/2 inch from chest) - bar, 135, 185x3, 205x2x4, 210x3
Straight bar cable high row - 30x20, 45x15x2, 60x12x2
Vgrip tricep overhead extension - 60, 75, 90x15, 105x10x2
Back squat (low bar/pause) - bar, 135, 185, 225, 245x3, 275, 295x2
Reverse BB curl - 65x25, 95x15x2, 95xAMRAP

642

Super set:
Lying leg curl - 45, 60, 70x20-30x2, (90 70xAMRAP)x2
Seated leg extension - 45x15-20x3, (60 45xAMRAP)x2

Lying leg press (noBase/wide) - 90, 180, 270x25-30x3, 360x10x3

Super set:
HS seated shoulder press (WPS) - 45, 70x12x4
DB lateral - 15xAMRAPx4

Sumo DL - 155, 265, 355x3, 465x2x5, 465x4
Sumo DL (pause @ mid shin) - 365x3x5, 385x2x2, 385x3
DB SL - 45, 60, 75x10x2, 85x6x4
HS low row (WPS) - 47.5x20, 82.5x12, (92.5x6 57.5x8)x4

Super set:
Back squat (low bar/pause) - 135x3x2, 185x3x2, 225x3x2, 245, 275x3x3
Medium width pull up - BWx4, 15x4x9

Reverse BB curl - 65, 95x20, 105x15x3
Wide width pull down - (135x12 75xAMRAP)x3

Loads of drop sets done today

643

Super set:
Lying leg curl - 45, 60, 70x20-30x2, (90 70xAMRAP)x2
Seated leg extension - 45x15-20x3, (60 45xAMRAP)x2

Lying leg press (noBase/wide) - 90, 180, 270x25-30x3, 360x10x3

Super set:
HS seated shoulder press (WPS) - 45, 70x12x4
DB lateral - 15xAMRAPx4

Sumo DL - 155, 265, 355x3, 465x2x5, 465x4
Sumo DL (pause @ mid shin) - 365x3x5, 385x2x2, 385x3
DB SL - 45, 60, 75x10x2, 85x6x4
HS low row (WPS) - 47.5x20, 82.5x12, (92.5x6 57.5x8)x4

Super set:
Back squat (low bar/pause) - 135x3x2, 185x3x2, 225x3x2, 245, 275x3x3
Medium width pull up - BWx4, 15x4x9

Reverse BB curl - 65, 95x20, 105x15x3
Wide width pull down - (135x12 75xAMRAP)x3

Loads of drop sets done today

644

Super set:
Peck deck - 100, 115x25, 130, 145, 160x15
Reverse peck fly - 55x15x5

Cable upright row (kg) - 17.5, 22.5x20, 27.5, 32.5x15x3
Straight bar high cable row (kg) - 22.5x20, 27.5x12x4; last set drop @ 17.5xAMRAP

Triple set:
HS seated shoulder press (WPS) - base, 45x12, 70, 90x5-6x4 (rest-go when needed); last set drop @ 55, 35xAMRAP
DB lateral - ARMx10x3, 10x8-12x4
Wide width pull up - BWx6x7

Supinated pull down - 100, 115, 130,x12, 145, 160, 175x8; last set drop @ 115, 85, 55xAMRAP medium width pull down

Incline DB press (pause @ bottom) - 45, 60, 75x6x3, 75x7
HS Supinated row (WPS) - 45x20, 70x15, 80x8x3
Decline CG bench (pause 1/2 inch from chest) - bar, 135, 185x3, 205x4x2, 185x7
Cable cross over (kg) - 17.5, 22.5xAMRAPx3
Vgrip tricep overhead extension (kg) - 42.5, 47.5, 52.5x15
Reverse BB curl - 65x25, 95x15x3

Foam roll

645

Super set:
Lying leg curl - 45x20, 60x15x2, 75x15x2, 90x12x2
Seated leg extension - 45x12x3, 60x12x4

Triple set:
Lying leg press (noBase/wide) - base, 90, 180x30, 270x20x4, 360x12x2
HS seated shoulder press (WPS) - base, 45, 70x15x4, 45xAMRAP
DB lateral - 10, 12.5xAMRAPx6

Super set:
Medium width pull up - 7.5x5x11
Sumo DL - 155, 265, 355x3x8

DB SL - 45, 60, 75x12, 105x6x4
HS low row (WPS) - 45, 70, 90x12, (100x6 55xAMRAP)x3
Supinated pull down - 135, 150x8x4
Straight bar high cable row - 45x25, 60x15x4
Reverse BB curl - 65, 95x20x3

Lower back felt weak.

646

Super set:
Peck deck - 90x25, 105x20, 120x15x3
Reverse peck fly - 60x15x5

Cable upright row - 30, 45x15x2, 60x15x3

Triple set:
HS seated shoulder press (WPS) - base, 45x15, 80x6, 100x3x6, 55xAMRAP
DB lateral - 10xAMRAPx3, 15x6x7
Medium width pull up - BWx8x3, BWx6x6

Supinated low row (WPS) - 45x20, 70x12x5; last set drop @ 45xAMRAP

Super set:
Incline DB press (pause @ bottom) - 55, 65, 75x6, 85x5x4
Incline DB fly - 30x8x7

NG pull down - 120x15, 135, 150x12x3; last set drop @ 105, 75xAMRAP
Decline CG bench (pause 1/2 inch from chest) - bar, 135, 185x3, 205x2x4, 210x2x2
Supinated pull down - 120x20-15x4
Cable lateral - 10x12x3
EZ tricep overhead extension - 90x15x3
Straight bar cable high row (pause @ chest) - 30, 45x15, 60x12x4
Reverse BB curl - 65, 95x15x2, 105x15x3

647

Super set:
Lying leg curl - 30x20x2, 45x20x2, 65x20x2, 90x15
Seated leg extension - 45x12x3, 60x12x4

Lying leg press (noBase/wide) - base, 90. 180x30, 270, 360x12x4, 450x8x2
Sumo DL - 155, 265, 355x3, 445x7, 495x1x2, 495x3 (last set w/BB belt)
Sumo DL (pause @ mid shin) - 405x3x4
DB SL - 45, 65x12, 80x8x5
Medium width pull up - 20x4x6
Seated calf raise - 60xAMRAPx3
Standing leg curl (WPS) - 30x12, 45x10x3
Wide grip BB curl - 50xAMRAPx2, 55xAMRAPx3
Machine preacher curl - 45, 65xAMRAPx2

Ate 300 g of cheese cake and a footlong ham sub, went to gym, hit DL PR. A good day indeed

648

Super set:
Peck deck - 90x20, 105x15, 120x12x3
Reverse peck fly - 60x20, 75x12x4

Upright cable row - 30, 45x15x2, 60x15; last set drop @ 30x12

Triple set:
HS seated shoulder press (WPS) - Base, 45x12, 80x8, 100x4x6 (rest-go where needed); last set drop @ 55xAMRAP
DB lateral - 7.5xAMRAPx2, 10xAMRAPx2, 12.5xAMRAPx6
Medium width pull up - BWx6x10

NG tbar row (horizontal) - 25x20, 75x15, 125x10x5
Incline DB press (pause at bottom) - 45, 55, 65x10x4; last set drop @ 45xAMRAP
Cable cross over (WPS/high/center/low) - 30xAMRAPx2 (for each height)
Supinated pull down (wide) - 125x15, 140x10x4
Decline CG bench (pause at bottom) - bar, 135, 185, 200x3x3, 200x4

Cable lateral - 10x15x2, 12.5x8x3
Straight bar cable high row (pause) - 30, 60x15x4
Ez Tricep overhead extension - 105x12x3
Reverse BB curl - 65, 95x15, 105x12x3
Standing calf raises - 100xAMRAPx4

649

Super set:
Lying leg curl - 45x30, 60x20x2, 76x15x2, 90x15x2
Seated leg extension - 45x15x3, 60x15x2, 75x15x2

Triple set:
Lying leg press (noBase/wide) - base, 100x30, 190, 280x25, 370x15, 460x10x4; last set drop @ 380x8
HS seated shoulder press (WPS) - basex20, 45x15, 80x12x4, 55xAMRAP
DB lateral - 10xAMRAPx7

Super set:
Sumo DL - 155, 265, 355x3, 445, 465x2x3, 465x3
Medium width pull up - 25x3x8

Super set:
Sumo DL (pause @ mid shin) - 355x5x4
Medium width pull up - 25x3x4

DB SL - 45, 65, 80, 95x6, 110x5x5
HS low row (WPS) - 45, 70x20, 90x8x6
Standing leg curl (WPS) - 30, 45x12x3
Supinated pull down - 125, 155x8x4
Straight bar cable high row (pause) - 30x15, 75x10x5

650

Super set:
Peck deck - 90x30, 105x25, 120, 135, 150x15
Reverse peck fly - 60x25, 70x15-20x4

Cable upright row - 30x20, 45x15x2, 60, 75x15; last set drop @ 45xAMRAP

Triple set:
HS seated shoulder press (WPS) - base, 45x12, 80x8, 107.5x3x5, 107.5x4; last set drop @ 57.5xAMRAP
DB lateral - 7.5, 12.5xAMRAPx8
Medium width pull up - BWx6x8

NG tbar row (horizontal) - 75x20, 125x14, 150x6x6; last set drop @ 75xAMRAP
Incline DB press (pause @ bottom) - 45, 60, 75x6x6; last set drop @ 40xAMRAP
Peck deck - 120xAMRAPx2, 140xAMRAPx3
Supinated pull down - 125x15, 155x10x5
Decline CG bench - bar, 135, 185x3, 210x2x6

Straight bar high cable row (pause) - 45x15, 75x15x4
Ez tricep overhead extension - 90x15, 105x15x3
Cable lateral - 12.5x12x2, 15x8x8
Reverse BB curl - 65x15, 95x15, 105x15x3
Standing calf raises - 100xAMRAPx4
Incline DB row - 45xAMRAPx3

651

Lying leg curl - 45x30, 55x25, 70, 85, 100x15, 115x10x2; last set drop @ 70xAMRAP
Seated leg extension - 45x15x2, 60x15x2, 70x10x3; last set drop @ 45x12

Super set:
Lying leg press (noBase/wide) - basex30, 90, 180x30, 270, 360x25, 450x12x3, 500x10x2
Medium width pull up - 30x3x11

Sumo DL - 135, 225, 315, 405, 455x3, 425x5x4
Sumo DL (pause @ mid shin) - 365x3x4
DB SL - 50x12, 70x10, 80x8x6
Decline CG (pause 1/2 inch from chest) - bar, 135, 185x3, 205, 225, 235x1
Glute kick back machine - 30, 50, 70, 90x10, 110x12
Seated leg curl - 45, 90, 105, 120x15x2
Standing calf raises - 90xAMRAPx5
BB curl (wide) - 60xAMRAPx3

652

Triple set:
Seated DB shoulder press - 45, 55x15, 65x8x3, 65x6x3
DB lateral - 10x8-12x8
Medium width pull up - BWx8x8

Super set:
Incline DB press - 45, 65x8, 75x6x5
Incline DB fly - 30x8x7

Back squat (pause/low) - 135, 225, 275x2, 295x1x9, 295x3

Super set:
Decline CG bench (pause 1/2 inch from chest) - bar, 135x3, 185x4x6
Supianted Tbar row (chest supp) - 45x20, 70x15, 90x10x6

Supinated pull down (pause @ bottom) - 85x12, 115, 130x8x4
Peck deck - 115x15, 130x8x5
Cable lateral - 5x15, 7.5x8x4
Glute kick back machine - 95x12, 115x10x4
DB overhead extension - 20x15, 15x12x3
Reverse BB curl - 70x25, 90x15x3
Standing calf raises - 110xAMRAPx4

Wish I had started using the glute kick back machine earlier, the ass pump is amazing lol

653

Super set:
Lying leg curl - 45x20x2, 60x15x2, 75x15x2, 90x15
Seated leg extension - 30x20, 45x12x3, 60x12x3

Triple set:
Lying leg press (noBase/wide) - 90x20, 180, 270x15, 360x10x4
HS seated shoulder press (WPS) - BASE, 90, 80x12x4, 60xAMRAP
DB lateral - 7.5, 12.5xAMRAPx6

Super set:
Back squat (pause/low) - bar, 135, 225x3, 275, 295, 305x1x9, 305x4
Decline CG (pause 1/2 inch from chest) - bar, 135, 185, 205x3, 225x1x6

Ez tricep overhead extension - 90x15, 105x12x2

Super set:
Sumo DL - 155, 265, 355, 445x3, x4, x5, x4, x3
Medium width pull up - 30x3x8

Super set:
Sumo DL (pause @ mid shin) - 375x3x4
Supinated pull down - 135x8, 165x8x4

Super set:
HS low row (WPS) - 45x20, 80x10x5, 45x15
DB SL - 50, 75, 95, 110x6x3

Standing calf raises - 120xAMRAPx3, 100xAMRAPx4
Reverse BB curl - 65x15, 105x10x4

654

Super set:
Peck deck - 90x25, 105x15, 120x12x3
Reverse peck fly - 60x15x5

Face pull - 30x15x2, 45x12x2

Triple set:
HS seated shoulder press - base, 45x18, 70x8, 90x8x4, 60xAMRAPx2
DB lateral - 7.5, 12.5xAMRAPx8
Medium width pull up - BWx6x9

NG tbar row (horizontal) - 75x15, 125x8x3, 150x8x2

Super set:
Incline DB press - 45, 65, 75x8x5
1arm HS low row - 55x8x7

Cable fly (high/mid)- 30x12x2
Cable fly (low) - 20x12x2

Super set:
Decline CG bench (pause 1/2 inch from chest) - bar, 135, 185x5x4, x7
Supinated pull down - 120x12, 170x6x6

Cable lateral - 10, 12.5x10, 15x6x6
Straight bar cable high row - 30x20, 60, 75x15x4
Back squat (low/pause) - bar, 135, 185, 235x6x3
Reverse BB curl - bar, 95x20x3
Seated calf raises - 60xAMRAPx4

655

Super set:
Seated leg extension - 50x15x3, 65x15x4
Lying leg curl 50x20, 65x15x2, 80x15x2, 95x15x2; last set drop @ 65, 50xAMRAP

Lying leg press (noBase/wide) - BASEx30, 110x25, 200x20, 290x20, 380x15, 420x12, 470x8x2
Hack squat (noBase) - BASEx8, 90x8x2, 160x8x2, 210x8x2
Sumo DL - 135, 225, 345x3, 435x6x5
Sumo DL (pause @ mid shin) - 435x2x3, 435x1x2
DB SL - 55x12x2, 70x12x4
Standing calf raises - 100xAMRAPx6
NG pull up - BWx5x6

656

Super set:
Peck deck - 85x20, 100, 115, 130, 145x15
Reverse peck fly - 55x20x5

Cable upright row (kg) - 17.5, 22.5, 27.5x20x3

Triple set:
HS seated shoulder press (WPS) - 25x20, 45x18, 65x15, 70x9, 75x7, 80x5, 70x8x2; last set drop @ 45xAMRAP
DB lateral - 7.5xAMRAPx2, 12.5xAMRAPx6
NG pull up - BWx6x8

HS 1arm NG row - 45, 70x20, 80x18, 90x10x4, 45xAMRAP
Incline DB press - 50x15, 65x6, 80x8x4
Seated chest press - 45, 80, 115xAMRAPx2

Super set:
Supinated pull down - 100, 145x12x4
Glute kick back - 75, 90x12x4

Decline CG bench (pause 1/2 inch from chest) - bar, 135, 185, 205x3x3, x4
Cable cross over (high/mid) - 20xAMRAPx2
Cable lateral (kg) - 2.5, 7.5x20, 12.5x8, 7.5x12x2
Reverse cable fly (kg) - 5x15x3
Ez tricep cable push down (kg) - 42.5, 50, 57.5xAMRAP

657

uper set:
Lying leg curl - 45x30, 60x20, 75x25, 90x15; last set drop @ 75, 45xAMRAP
Seated leg extension - 30x30, 45, 60x20, 75x15x2; last set drop @ 45xAMRAP

Standing leg curl (WPS) - 30x12x4

Triple set:
Lying leg press (noBase/narrow) - base, 90, 180x30, 270x20, 360x12x4; last set drop @ 180xAMRAP
HS seated shoulder press (WPS) - base, 45x20, 82.5x10x4, 60xAMRAP
DB lateral - 10, 15xAMRAPx6

Super set:
Back squat (pause/low) - bar, 135, 185, 225x3, 275x4x5
Decline CG bench (pause 1/2 inch from chest) - bar, 135, 185x3, 205x1, 225x2x2, 225x3, 185xAMRAP; 225 were touch & go

Super set:
Sumo DL - 155, 265, 355x2, 445, 475x1x4
Medium width pull up - 35x3x2, BWx6x6

Super set:
Sumo DL (dbl pauses) - 355x2x4
Supinated pull down - 105, 165x8x4; last set drop @ 120xAMRAP

Super set:
DB SL - 55, 80, 100x8, 115x4x4
HS 1 arm low row (WPS) - 45x15, 70x10x5

Standing calf raises - BWx100
Reverse cable fly - 20xAMRAPx4
Reverse BB curl - 65x20, 95x15x4

658

Super set;
Peck deck - 90x20, 120x15, 135x12, 150x8x2; last set drop @ 90, 60xAMRAP
Reverse peck fly - 60x15x4, 60xAMRAP

Upright cable row - 45x20x2, 60x15x2
Cable lateral - 7.5x12x2, 10x10x2; last set drop @ 5.5xAMRAP

Triple set:
Seated DB shoulder press - 35x12, 50x10x5
DB lateral - 10xAMRAPx6
Wide width pull up - BWx6x6

Triple set:
HS seated bench press (WPS) - 45x12-15x5
HS 1 arm NG row (WPS) - 45x15, 80x12x5
Wide width pull up - BWx6x5

Super set:
Back squat (pause/wide) - bar, 135, 225, 185x4x2, 135x4x2
Decline CG bench - bar, 135, 185x6x5

Cable cross over (high) - 30x15, 45xAMRAPx2; last set drop @ 30xAMRAP
Cable cross over (mid) - 30xAMRAPx3

Medium width pull down - 95, 140x15x4; last set drop @ 110xAMRAP
Underhand tricep pull down - 15, 20x15, 25x10x3
Wide grip BB curl - 50, 55xAMRAPx3
Reverse BB curl - 75x20, 95x12x4
Standing calf raises - 120xAMRAPx5

659

Super set:
Peck deck - 90x20, 120x12x2, 135x10, xAMRAP; last set drop @ 90xAMRAP
Reverse peck fly - 60x15x4, xAMRAP; last set drop @ 45xAMRAP

Cable lateral - 10x12x4

Triple set:
Seated DB shoulder press (WPS) - 35, 45x12, 55x8x5
DB lateral - 12.5xAMRAPx7
Medium width pull up - 5x6x7

Triple set:
HS seated bench press (WPS) - 35, 60x10x4; last set drop @ 35xAMRAP
HS low row (WPS) - 45, 70, 85x10x3; last set drop @ 70, 45xAMRAP
Medium width pull up - 5x6x5

Sumo DL - 155, 265, 345x2, 445, 475x1, 495x3, 505x1

Super set:
Decline CG bench - bar, 135x8, 185, 205x3, 225x2x3, 185x8-10x2; last set drop @ 135xAMRAP
Supinated pull down - 120x15, 165x10x6; last set drop @ 120, 90xAMRAP

Reverse grip tricep pull down - 50x12x4
Ez preacher curl (exclude bar) - 40x10-12x3
Reverse BB curl - 75x20, 100x15x3, 75x15
Standing calf raises - 100, 120, 140, 160, 140, 120, 100, 80, 60xAMRAP
Reverse cable fly - 20x20x3

660

Super set:
Lying leg curl - 45x25, 60x15, 75x12x4; last set drop @ 45xAMRAP
Seated leg extension - 45x15x2, 60x12x3; last set @ 45, 30, 45, 60x12

Standing leg curl (WPS) - 30x12x3

Triple set:
Lying leg press (noBase/narrow) - base, 90, 180x30, 270x20, 360x12x5
HS seated shoulder press (WPS) - base, 45, 82.5x12x4; last set drop @ 45xAMRAP
DB lateral - 10xAMRAPx6
High cable fly - 30xAMRAPx2

Super set:
Back squat (low/pause) - bar, 135, 185, 225x4, 275x6x3
Medium width pull up - 25x3x7

Super set:
Sumo DL - 155, 265, 355x2, 445x1, 465x2x3, 465x3
Medium width pull up - 25x3x7

Super set:
Sumo DL (pause @ mid shin) - 445x2x2, 355x2x3
Medium width pull down - 110x15, 140x10x4; last set drop @ 110, 75xAMRAP

DB SL - 55, 75, 90x8x5
HS NG row (WPS) - 45, 80, 105x12x4; last set drop @ 80, 45x12
Reverse cable fly - 20x20, 15x20x3
Standing calf raises - 100, 120, 140, 120, 100, 80xAMRAP