Eye's Training Log

Training Training Logs
661

Super set:
Peck deck - 85, 100, 115, 130, 145x15; last set drop @ 85xAMRAP
Reverse peck fly - 75x15x4, 75xAMRAP

Cable lateral (kg) - 2.5, 5x15, 7.5x12x3

Super set:
Seated DB shoulder press - 30, 50, 60x10, 65x5x4
DB lateral - 12.5xAMRAPx7

Super set:
HS seated incline chest press (WPS) - 35x15, 70x10x5; last set drop @ 45xAMRAP
Medium width pull up - BWx6x6

Super set:
HS NG row - 45, 90x12, 115x6x4; last set drop @ 90, 45x8-12
Medium width pull up - BWx5-6x6

Decline CG bench (pause 1/2 inch from chest) - bar, 135x8, 185x4, 205x1, 185x4x3

High cable fly (kg) - 15x12x4
Mid cable fly (kg) - 20x8x2
Supinated tBar row - 45, 80x12x5; last set drop @ 45xAMRAP

Vgrip overhead tricep extension (kg) - 42.5x15, 52.5x12x3
Seated calf raises - 50xAMRAPx3, 60xAMRAPx3
Reverse BB curl - 65, 95x15x4
Machine preacher curl - 35xAMRAP, 45xAMRAPx2
Reverse cable fly (kg) - 10x15x3

662

Lying leg curl (pause @ peak) - 65x20, 80x15, 95x12x3
Seated leg extension - 55x15, 70x12x4; last set @ 55, 40, 55, 70x12
Kneeling leg curl (WPS) - 20, 30, 40, 50x12

Lying leg press (noBase/high/2sLowering) - BASEx30, 90, 180x15, 270, 360x10x4; last set drop @ 180, 90x12
Back squat (high) - 135, 225x4, 275x6, 315x2x3, 315x3
Sumo DL - 135, 225, 315, 405x2, 425x6-8x4
Sumo DL (pause @ mid shin) - 385x2x4
DB SL - 40x15, 70x12, 95x10x6
GHR - BWx8x4
Seated leg curl - 70x15, (100, 85, 70x15)
Seated leg extension - 70x15, (100, 70, 55x15)
Seated calf raises - (50, 75, 50, 25xAMRAP)x3

The holiday feasts are getting me through these high volume workouts

663

Super set:
Peck deck - 85x20, 100, 115x15, 130x12x2; last set drop @ 85, 70xAMRAP
Reverse peck fly - 70x15x5

Cable lateral - 10x15, 12.5x12x4; last set drop @ 10xAMRAP partials

Triple set:
Seated DB shoulder press - 40, 50x12x4; last set drop @ 35xAMRAP
DB lateral - 10xAMRAPx5
Medium width pull up - BWx5x5

Incline DB press - 30x25, 60x15, 70x8-12x5
Cable cross over (high) - 5HOLExAMRAPx4
Cable cross over (mid) - 5HOLExAMRAPx2
Supinated pull down (kg) - 50x15, 60x12x4
Decline CG bench - bar, 135x8, 185x2, 205, 215, 225x1, 185x7x4
Pronated Tbar row - 45x15, 70x10x
Machine tricep extension - 65x15x3
Supinated machine row - 65x20, 95x12x3
Reverse BB curl - 70, 90x20x3
Machine preacher curl - 55x15, 60xAMRAPx2

664

Lying leg curl (pause) - 40x20, 50x15, 65, 80x12x3; last set drop @ 50, 40xAMRAP
Seated leg extension - 40, 55x20, 70x12x3; last set drop @ 55, 40x12
Kneeling leg curl (WPS) - 25, 35, 45x12, 55x8x2
Lying leg press (noBase/narrow) - BASE, 90, 180x30, 270x25, 360x12x5; last set drop @ 180xAMRAP

Super set:
Machine shoulder press (WPS) - 10, 50, 80x15, 90x10x3
DB lateral - 12xAMRAPx5

Decline CG bench (pause 1/2 inch from chest) - bar, 135, 185x3, 205, 225, 235x1, 205x6, 135xAMRAP
Back squat (high) - bar, 135x5, 225x2, 275, 315, 325, 345x1, 295x6
Sumo DL - 135, 225, 315x2, 405, 455, 475x1x3, 475x2
Sumo DL (pause @ mid shin) - 405x3x4
DB SL - 85x12x5
Pronated tbar row (chest sup/midCore) - bar, 45, 60x12, 70x8x5
NG pull up - BWx6x6
Reverse cable fly (kg) - 5x20, 10x12x3
Machine preacher curl - 65x15, 80xAMRAPx3

Workout was all over the place today, new year’s crowd came early this year.

665

Cable lateral (kg) - 5x15x3, 7.5x10x3
Machine shoulder press (WPS) - 55, 75x15, 95x10x5; last set drop @ 55xAMRAP
Cable fly (high/kg) - 10, 15xAMRAPx4
Cable fly (mid/kg) - 20xAMRAPx2
Decline CG bench (pause 1/2 inch from chest) - bar, 135x8, 185, 205x2x10
Pronated tBar row (chest sup/midCore) - bar, 45x12, 80x10x6; last set drop @ 45xAMRAP
Incline DB press - 45x10, 60x15, 70x12, 80x7-8x2; last set drop @ 50xAMRAP
Medium width pull down (kg) - 50x20, 70x12x4; last set drop @ 50, 42.5xAMRAP
Peck deck - 115x15, 130xAMRAPx3; last set drop @ 85xAMRAP

Super set:
Dip - BWxAMRAPx3
NG pull up - BWxAMRAPx3

Machine preacher curl - 65xAMRAPx3
Seated Reverse cable fly - 20, 30, 40xAMRAPx3
Seated calf raises - 60xAMRAPx4

Think I found my exercise to isolate and feel my rear delts

666

Lying leg curl - 40x30, 50, 65, 80x20, 95x12; last set drop @ 65, 50, 50xAMRAP
Seated leg extension - 50x30, 70x15x5; last set drop @ 50xAMRAP
Kneeling leg curl - 30x20, 40x15, 50x12x2
Seated calf raises - (55 80 55 30)xAMRAPx3

Lying leg press (noBase/high) - BASE, 90, 180, 270x30, 360x15x4; last set drop @ 180x12
Sumo DL - 135, 225, 315, 405x3x7, 405x10
DB SL - 40x12x2, 65x12x2, 75x12x2
Glute kickback - 70x12x4
Hyper extension - BWx8x4
Seated leg curl - 60, 75, 90x20, 105, 115x15x2

Felt very lethargic today, will be back on track tomorrow. I will be incorporate liver into my diet ~3-4x/wk, been reading a lot of good things about it and I don’t mind its taste.

667

Cable lateral (kg) - 5x15x2, 7.5x123

Super set:
Machine shoulder press - 35x15, 65x10, 100x8x5; last set drop @ 60, 40xAMRAP
DB lateral - 15x8x7

Cable fly (high) - 12.5, 17.5, 20xAMRAPx4
Cable fly (low) - 20xAMRAPx2
Incline DB press - 45x15, 65x14, 75x9, 85x4-6x3
Supinated pull down (kg) - 50x15, 60, 70x10x4
Incline CG bench - bar, 45x8x2, 45x6x3
Pronated tbar row (chest sup/midCore) - 45x12, 70, 80x10x5

Super set:
Peck deck - 135xAMRAPx3
Reverse peck fly - 75xAMRAPx3

Super set:
Dip - BWxAMRAPx3
NG pull up - BWxAMRAPx3

Seated cable reverse fly - 30, 40xAMRAP, 50x10x3; last set drop @ 30xAMRAP
Reverse BB curl - 70x20, 100x12x3
Machine preacher - 70xAMRAPx3

668

Lying leg curl - 45. 60x20, 75x15x4
Seated leg extension (toe foreword) - 30x25, 45x15x3, 65x12x2
Standing leg curl - 30x10x3
Lying leg press (noBase/3sDecent) - BASEx20, 90x, 180, 270, 360, 410, 450x14
DB lateral (pauses) - 5, 10, 12.5x15x3
HS seated shoulder press (WPS) - 45x15, 75x10-12x3

Sumo DL - 135, 155, 245, 335, 425x3, 475x3x4, 475x7, 495x3, 495x4
SG DL - 245x3, 335x3x4
Supinated pull up - BWx6x6
Wide width pull down - 105x12, 135x12x4; last set drop @ 105, 75xAMRAP
DB SL - 50, 75x10x5
HS 1 arm NG row - 45, 90x12x5
BB curl - 55xAMRAPx3
Reverse BB curl - 50x35, 70x15-20x4
Reverse cable fly - 10, 12.5x20, 15x12x4
Lying leg curl - 90x12x6

669

HS shrug (WPS) - BASE, 45, 70x15x4, 80x12x2; last set drop @ 45xAMRAP paused reps
DB shrug (pause) - 40, 50xAMRAPx4
Seated calf raises - (55, 80, 55, 30xAMRAP)x4
Calf push in lying leg press (noBase/out) - 90x25, 180x15x3
Calf push in lying leg press (noBase/forward) - 180x12x4
Shrug in standing calf raise machine - 80, 100, 120, 100, 80x15

Will have Wednesdays dedicated to traps and calves; calves will still be worked on at the end of workouts when they are not sure. Also, this coming Friday I will be doing pump work for biceps and triceps. Hopefully I can add some size to those parts that I have never really focused on.

Lets the new gains begin!

670

DB lateral (pause) - 5x20, 10x15x4, 15x8x3; last set drop @ 7.5xAMRAP
HS seated shoulder press (WPS) - BASEx20, 45x15, 70x12, 80x8-10x5; last set drop @ 55xAMRAP
Supinated pull up - BWx8x2, BWx6x6
Incline DB press - 50, 65x15, 75x6-8x4
HS seated chest press (WPS) - 25x15, 50x8-10x3; last set drop @ 25xAMRAP
1 arm HS low row (WPS) - 45, 70x12, 80x8x5
Incline CG bench - BARx8, 155x3, 140x5x4
Cable fly (high/kg) -12.5, 17.5, 22.5xAMRAPx4; last set drop @ 12.5xAMRAP
Cable fly (mid/kg) - 17.5xAMRAPx3
Medium width pull down - 105x20, 135x12, 150x8-10x4; last set drop @ 105xAMRAP of ww pull down
1 arm Reverse cable fly - 10x15, 15xAMRAPx3

671

Standing BB curl (wide) - 35x25, 50x15, 60x8-12x4
EZ bar skull crusher (noBar) - bar, 20, 50x12, 60x8-10x3
DB HC - 25x20, 35x15, 40x10-12x3; last set drop @ 30, 20xAMRAP
Tricep rope pull down - 15, 30x15, 45x8-12; last set AMRAP partials
Machine preacher curl - 30, 45x10, 60x12-15x3; last set drop @ 45xAMRAP partials
Reverse grip EZ bar tricep pull down - 30, 45x20, 60x12-15x3

Think is is my first arm workout and it felt good

672

Lying leg curl (pause) - 40, 50, 65x15, 80, 95x12, 110x8
Seated leg extension - 30, 45x25, 60x12x2, 75x12x2; last set drop @ 60, 45x12
Seated leg curl - 100, 115x12x3
Hack squat (noBase) - BASE, 90, 180x12, 200x12x5
Single leg lying leg press (noBase) - BASE, 50, 60x8x4
Sumo DL - 135, 225, 315x3, 405x3, x4, x5, x6, x7, x8
Sumo DL (pause @ mid shin) - 425x2x3
DB SL - 40, 65, 85x15, 95x6x5
Seated calf raises - (55, 80, 55, 30xAMRAP)x3
HS shrug (WPS) - 45x20, 55, 65xAMRAPx2
Standing calf raises - 115xAMRAPx3
Lying leg curl (feetNarrow) - 65, 95, 110xAMRAP
Seated leg extension (pause) - 60xAMRAPx2

673

DB lateral - 5, 7.5, 10x10-15x6; last set drop @ 5xAMRAP

Super set:
Machine shoulder press - 40, 65x15, 95x12, 110x6-8x5; last set drop @ 65, 40xAMRAP
Supinated pull up - BWx6-8x8

HS NG row (WPS) - 45x15, 90x12, 100x8x6; last set drop @ 45x20
Incline DB press - 40, 65x15, 80x4x6
Seated chest press - 60x8, 85, 100xAMRAP
Cable fly (high/kg) - 12.5, 17.5, 20.5xAMRAPx4
Cable fly (mid/kg) - 20.5xAMRAPx
Wide width pull down - 100x15, 130x12x4; last set drop @ 100, 70xAMRAP supinated pull down

Super set:
Peck deck - 130xAMRAPx3
Dip - BWxAMRAPx3

Reverse peck deck - 55, 70, 75xAMRAPx4, 85xAMRAPx2
Preacher curl - 45, 70xAMRAPx2; last set drop @ 45xAMRAP
Reverse BB curl - BARx20, 90, 100x15x3

674

Lying leg curl (pause) - 45x20, 60, 75x15, 90x10x3; last set drop @ 60x15
Seated leg extension (toe straight) - 45x25, 60x15, 75x8x4; last set drop @ 60, 45x15
Kneeling leg curl - 15x10x2, 30x10x2
Lying leg press (noBase/narrow) - 50x25, 90, 180, 270, 360x15, 410x12x4
DB lateral - 5x25, 7.5x20, 10, 12.5x12x2
HS seated shoulder press (WPS) - 45x15, 80x8-10x4; last set drop @ 45xAMRAP partials
Sumo DL - 155, 245, 335x3, 445x1, 475x4x3, 475x 7
SG DL - 335x3x5

Chin up - 7.5x6x8
Medium width pull down - 120x20, 150x12x3; last set drop @ 120, 90xAMRAP wide width pull down
DB SL - 40, 65x10x5
1 arm HS low row - 45, 70x15, 80x10x3; last set drop @ 45xAMRAP
Reverse BB curl (pauses) - 45x20, 75x12x5
Preacher curl - 45, 65, 75, 45xAMRAP
Reverse peck fly - 45xAMRAPx5

675

Reverse peck fly - 30x15, 45xAMRAPx5
DB lateral - 5, 10x20x2, 12.5x12x4; last set drop @ 7.5xAMRAP
HS seated shoulder press (WPS) - BASE, 45, 70x12, 85x6x5, 85xAMRAP; last set drop @ 55, 45xAMRAP
Supinated pull up - BWx10x3, 10x6x4
Incline DB press - 40, 55x15, 70x10-12x2, 80x5x3
HS seated incline press (WPS) - BASE, 45x8-12x5
HS NG row (WPS) - 45, 90x20, 115x10x5; last set drop @ 90, 45xAMRAP
Incline CG bench (pause 1/2 inch from chest) - BARx5, 135, 145, 155x3x3, 165x3
Cable fly (high/kg) - 12.5, 17.5, 22.5xAMRAPx4; last set drop @ 12.5xAMRAP
Cable fly (mid/kg) - 17.5, 20.5xAMRAPx3
NG pull down - 115x20, 150x8x5; last set drop @ 120, 90xAMRAP
Reverse BB curl - 65x20, 105x15, 115x10x4; last set drop @ 65xAMRAP

Super set:
HS shrug (WPS) - 45, 55xAMRAPx4
DB lateral - 12.5xAMRAPx5

Standing calf raises (squeezing reps) - 60x25, 80xAMRAPx5; trying to target gastrocnemius lateral
Reverse peck deck - 45xAMRAPx4

676

Lying leg curl - 45, 60x20x3, 75x20, 90x10x2; last set drop @ 60, 45xAMRAP
Seated leg extension (toe straight) - 45, 60x30, 75x15x4
Lying leg press (noBase/wide) - BASEx25, 90, 180, 270x15x3
Lying leg press (noBase/narrow) - 270x10x42
Sumo DL - 155, 265, 355, 445x3, 475x2, 495x4x2, 495x1x3
DL - 265, 355x3, 405x2x4
DB SL - 65x20, 85x10x5

BB curl (wide) - 40, 50x15, 65x8-10x4
Skull crusher (DB) - 20x15, 30x6x4
Seated Hammer curl - 30x12, 40x8-10x3
Rope pull down - 45x15-20x4

677

Lying leg curl - 45, 60x25, 75x12x7
Reverse peck fly - 30, 45xAMRAPx5
DB lateral - 5x20x2, 12.5x12x2, 10x12x3
HS seated shoulder press (WPS) - 45x20, 70x16, 80x12, 90x6-8x3, 55, 45XAMRAP
Back squat (high) - BARx15, 135x10, 235x10x10
Lying leg curl - 105x10x10

Chin up - 15x6-8x6
Sumo DL - 155, 245, 355x3, 445, 475x2, 495, 515x1x3, 515x2
Sumo DL (pause @ mid shin) - 445x2x2
Medium width pull down - 120x12, 165x8x3; last set drop @ 120, 90xAMRAP
HS NG row (WPS) - 45, 90x15, 125x6x6
Reverse peck fly - 60x10-15x4
Reverse cable wrist curl - 45x20, 60x25x 75, 90x20

678

Reverse peck fly - 30, 45x25, 60xAMRAPx4
Machine lateral - 30, 45x20, 60x10-12x4; last set drop @ 45, 30xAMRAP
HS seated shoulder press (WPS) - 45x20, 70x12, 90x5x6, 65xAMRAP; last set drop @ 45xAMRAP
Wide width pull up - BWx8-10x6
Incline DB press - 70x8-10x5
HS seated chest press (WPS) - 25, 45x10x4
1 arm HS low row - 45x15, 90x12x4, 60xAMRAP squeezing reps
Cable fly (high/kg) - 17.5xAMRAPx2, 20xAMRAPx3
Cable fly (low/kg) - 25xAMRAPx3
Incline CG bench (pause 1/2 inch from chest) - BARx5, 135x5, 155x2x3
Supinated pull down - 105x12, 135, 150x8x3, 120xAMRAP

Super set:
HS shrug (WPS) - 45, 55, 60xAMRAPx3
DB lateral - 10x12-15x5

Reverse cable curl - 60, 90x20, 105xAMRAPx2
Standing calf raises - 100xAMRAPx6

679

BB curl (wide) - 35x25, 45x15, 65x10-12x4
Skull crusher (noBar) - BARx15, 50x12, 60x8-10x3
Seated Hammer curl - 25x10, 30x8-12x3
Vgrip tricep push down (kg) - 22.5, 32.5x20, 47.5x10-12x3; last set drop @ 32.5, 22.5xAMRAP
Machine preacher curl - 45, 60, 75, 90xAMRAP; last set drop @ 60xAMRAP

Sumo DL - 135, 225, 325, 405, 455x3, 495x4, 500x4x2
DB SL - 50, 65 x10x3, 75x8x5
NG cable row - 90x12-15x4
Reverse peck fly - 45xAMRAPx5

Quads were way to sore to squat/leg press but I was able to sumo DL, weird…

680

Super set:
Reverse peck fly - 40x20x5
Peck deck - 85, 100, 115, 130x20, 145x12; last set drop @ 100xAMRAP

Machine lateral - 30, 40x20, 50x15x4;last set drop @ 40, 30xAMRAP
Machine shoulder press - 45x15, 80x12, 95x6-7x5
Incline DB press - 50x15, 60x8x4
Supinated pull up - BWx8-10x5
HS incline chest press (WPS) - BASE, 25, 50x12, 70x8x4; last set drop @ 45xAMRAP

Super set:
Dip - BWx8-12x5
HS NG row (WPS) - 45, 90x15, 125x6-8x5; last set drop @ 90, 45xAMRAP

Cable fly (high/kg) - 10, 15, 18xAMRAPx3
Cable fly (mid) - 20xAMRAPx3
Medium width pull down (kg) - 50x15, 70x12, 80x8x3; last set drop @ 60, 42.5xAMRAP wide width pull down
Back squat - BAR, 135, 225x12, 275x8, 295x3

Super set:
HS shrug (WPS) - 45x18, 60x15, 70xAMRAPx4
DB lateral - 10x10x6

Standing calf raises - 115xAMRAPx6
Machine preacher curl - 45x15, 70x8-10x3; last set drop @ 45xAMRAP
Reverse grip tricep pull down (kg) - 22.5x15, 32.5x12-15x3
Reverse cable wrist curl (kg) - 32.5x20, 47.5x25, 52.5xAMRAPx3

High volume and my body seems to respond well to it. Maybe after I’m done GVT on squats I’ll reduce my overall training volume as well.