Eye's Training Log

Training Training Logs
741

Back squat (low) - 135, 185, 225x3, 275x5x8, 295x1
Sumo DL - 155, 265, 355x3, 405, 445x2, 500, 525x1, 550xFAILx3, 540x1x2
Sumo DL (speed) - 455x3x4

Seated DB shoulder press (pause) - 50, 60, 70x2, x3, x4x3
HS seated shoulder press (WPS) - 55xAMRAPx3
Standing calf raise - 100, 120, 140, 160xAMRAPx3; last set drop @ 120xAMRAP
Seated calf raises - 70xAMRAPx4
Kneeling leg curl - 30x12x3, 40x8x3
Seated leg extension - 65, 80xAMRAPx2, 95xAMRAPx2
Seated NG cable row (forward lean) - 75, 90xAMRAPx2

742

Peck deck - 90, 120, 150xAMRAPx2, 165xAMRAPx2; last set drop @ 105, 75xAMRAP
Flat BB bench - BAR, 135, 165x5, 185x5x7, 185x
HS low row (WPS) - 47.5, 82.5x15, 107.5x8x4, 72.5, 47.5xAMRAP squeezing reps
Seated DB shoulder press (pause) - 50x5, 60, 70, 75x2-3x6, 60x4-6x4
Medium width pull up - BWxAMRAPx6
Incline DB fly - 35xAMRAPx2, 40xAMRAPx3

Superset:
DB arm circle (foreword & backward) - 5x30-40x5
DB shrugs - 45xAMRAPx5

NG pull up (2s up/down) - BWx5x4
Reverse cable wrist curl - 90, 135, 150, 165xAMRAPx3; last set drop @ 120xAMRAP
Machine lateral - 60xAMRAPx4

743

BB curl - 35, 50, 75x6x6; last set drop @ 45xAMRAP
Incline CG bench (1/2 inch from chest) - BAR, 95, 135xAMRAPx4

Super set:
DB hammer curl - 25, 55xAMRAPx4
Incline EZ bar skull crusher (noBar) - 20, 40xAMRAPx4

Machine preacher curl - 75xAMRAPx3
Reverse EZ tricep pull down - 30, 45, 60, 75xAMRAP

Deficit DL (3") - 135, 225, 275, 315, 365, 385x3, 385x2x5
Seated calf raises - 50xAMRAPx4; last set drop @ 25xAMRAP
Seated leg extension - 60, 75, 90xAMRAPx5; last set drop @ 60xAMRAP
Lying leg curl (feet together) - 60, 75xAMRAPx5

744

Back squat (low/pause) - 135, 225, 245x3, 275, 295x2x11, 295x4
Deficit DL (3") - 135, 225, 315, 335x3x8
Seated shoulder press (pause) - 50, 60, 70x3, 75x2x2

Kneeling leg curl (WPS) - 30x25, 40x15x4
Standing calf raises - 110, 130xAMRAPx4; last set drop @ 110, 90, 70xAMRAP
Seated calf raises - 60xAMRAPx4
Lying leg curl (feet together) - 55, 70x12x4, 85xAMRAP
Seated leg extension - 30, 50, 70, 90xAMRAPx4; last set drop @ 50xAMRAP partials
Machine supinated seated row - 70. 100, 125xAMRAPx4; last set drop @ 80xAMRAP squeezing reps

745

Peck deck (1 and half reps) - 90, 120, 135, 150xAMRAPx2; last set drop @ 90xAMRAP
Flat BB bench (pause 1/2" from chest) - 135x5, 185x2, 195x3x7, 195x5
HS NG row (WPS) - 45, 90x16, 115x8x5
Seated DB shoulder press (pause) - 50, 60x3, 70x5x5; last set drop @ 55, 45xAMRAP
NG pull up - BWx12x4, BWx8x2
Incline DB fly - 35xAMRAPx2, 40xAMRAPx2

Super set:
BB front raises - 25, 30xAMRAPx4
DB shrugs - 50xAMRAPx5

Supinated pull down - 120, 135, 150, 165xAMRAP
DB lateral - 15xAMRAPx5
Reverse cable wrist curl - 110xAMRAPx3

746

Back squat (low/pause) - 135, 185, 225, 275x3, 285x4x5
Sumo DL - 155, 265, 355, 445x3, 515x2x5
Seated DB shoulder press (pause) - 50, 65, 70x3, 75x2x3
Glute ham raises - BW, 10xAMRAPx4
NG seated cable row (forward lean) - 75, 90, 105xAMRAPx3
Standing leg curl (WPS) - 30x12x2, 35x10x2
Seated leg extension - 60, 75, 90xAMRAPx6
Tricep rope pull down - 45x20x3

747

Peck deck - 90, 120, 150xAMRAPx2, 165xAMRAP; last set drop @ 120, 90xAMRAP
HS low row (WPS) - 45, 80x15, 90x8x4, 105x6x2; last set drop @ 70, 45x10
Seated DB shoulder press (pause) - 45, 60x3, 65x8x2, 65x6x4

Super set:
Medium width pull up - BWxAMRAPx8
Flat BB bench - BAR, 135x8, 175x6x6

Incline DB fly - 35xAMRAPx5

Super set:
BB front raises - 30x15x3, 30xAMRAP
DB shrugs - 50xAMRAPx4

DB lateral - 10, 12.5x12x4; last set drop @ 10xAMRAP
Back squat (low/pause) - 135, 225x3, 245, 275, 295, 315, 325, 335x1
Back squat (high) - 225x8
Reverse cable wrist curl - 105, 120xAMRAPx3

748

BB curl - 35, 50, 65, 70xAMRAPx4
Incline CG bench (1/2 inch from chest) - BAR, 95, 135, 155x4x6
DB hammer curl - 17.5, 30, 35, 40xAMRAPx2
Incline EZ bar skull crusher (noBar) - 50xAMRAPx4
Machine preacher curl - 60xAMRAP, 75xAMRAPx3
Vgrip tricep push down - 45, 60xAMRAPx3

Deficit DL (3") - 135, 185, 225, 275, 315x3x3, 335x3x3
Back squat (high/pause) - 135, 185, 225x4x4
Seated leg extension - 70, 85xAMRAPx4; last set drop @ 70, 55xAMRAP
Seated calf raises - 25, 50, 70xAMRAPx2, 75xAMRAPx2
Standing calf raises - 120xAMRAPx4
Glute ham raises - 10xAMRAPx4

749

Back squat (low) - 135, 185, 225x3, 275x1x22, 295x3x7, 295x7

Super set:
DB shrug - 45xAMRAPx8
DB lateral - 5x12x8

Standing calf raises - 110, 130xAMRAPx4
Seated DB shoulder press (pause) - 55x4x6
DB SL - 55x12x6
Kneeling leg curl (WPS) - 30x30, 40x12x4
Lying leg curl (feet together) - 70, 85xAMRAPx4
Seated leg extension - 55, 70xAMRAPx4

750

Peck deck - 85, 115, 145, 160xAMRAPx3
Supinated pull down - 85, 115, 130xAMRAP
Sumo DL - 135, 225, 315, 405x3, 455x2, 495, 525x1, 405x15
Flat BB bench - 135, 155, 185x2, 195x4x6
NG pull up - 5xAMRAPx5
Seated DB shoulder press (pause) - 45, 60x3, 70x4x6

Super set:
BB front raise (supinated) - 30x15-20x5
DB shrugs - 50xAMRAPx5

Incline DB fly - 35, 40xAMRAP, 45x6x3; last set drop @ 25xAMRAP
DB lateral - 5, 10xAMRAPx4
HS NG row (WPS) - 45, 90x16, 125x8-10x4; last set drop @ 80xAMRAP

Unexpectedly saw some old friends who were having a deadlift party

751

Standing calf raise ? 75, 95, 115, 135, 155, 175xAMRAPx3, 135xAMRAP
Lying leg curl (feet together) ? 50, 80xAMRAPx5
Seated leg extension ? 60, 75, 90xAMRAPx4, 105xAMRAPx2

Super set:
Seated DB shoulder press (pause) ? 45, 60, 70x2, 45x8-10x4
DB lateral ? 5x12x7

Back squat (low/pause) - 135, 225, 275x3, 300x2x12
Deficit DL (3?) ? 135, 225, 315x3x6
Supinated machine row ? 70, 115xAMRAPx4
Reverse cable wrist curl (kg) ? 47.5, 57.5xAMRAPx3

752

Supinated machine row - 70xPUMPx3
DB lateral - 5xPUMPx3
Seated DB shoulder press - 50x8, 65x3, 70x6x5

Super set:
BB front raises (supinated) - 30x15-20x3, 40x10-12x2
HS shrugs (WPS) - 90xAMRAPx5

Incline DB row - 30, 35x16, 40x10x3, 30xAMRAP
BB flat bench - 135x8, 155x3, 185x5x8

Super set:
Medium width pull up - BWx8-10x5
DB shrugs - 45xAMRAPx5

Seated cable fly - 15, 30, 45, 60xAMRAPx3, 30xAMRAP
DB lateral - 10x12-15x4
Horizontal calf push - 80, 120, 140, 160, 120xAMRAP

753

Rope hammer curl - 35xPUMPx3
BB curl - 40, 60, 70, 80xAMRAPX5
Incline EZ skull crusher - 40, 70, 80xAMRAPx5
DB hammer curl - 22.5, 50xAMRAPx4, 25xAMRAP
DB overhead extension - 50, 55, 60xAMRAPx3
Machine preacher curl - 45, 65xAMRAPx3

Back squat (high/pause) - 135, 225x3, 245x2x6, 275x2x2
Deficit DL (3") - 135, 225, 315, 365x3x4
Seated leg extension - 60, 75, 90, 105, 120; last set drop @ 75, 45xAMRAP
Horizontal calf push - 80, 150, 180xAMRAPx4; last set drop @ 120, 80xAMRAP

Stretched triceps with a 25lb DB between each set of tricep exercises

754

Seated leg extension - 30, 50, 70xPUMP
Super set:
Back squat (low) - 135, 225x6, 245x3x2, 275x6x6
DB shrugs - 45x12x8

Super set:
Back squat (high/explosive) - 225x2x4, 250, 275x2
EZ bar curl (inner) - 30x12x6

Single leg lying leg press (noBase) - BASE, 20x10x2, 50x10x6
BB SL - 225x8-10x4
Lying leg curl - 70, 80x10x5
Horizontal calf push - 80, 150, 180xAMRAPx4, 200xAMRAPx2, 120xAMRAP
Machine seated wide NG row - 90xAMRAPx3

755

Peck deck - 90, 120, 135xPUMPx3
NG seated cable row - 60, 75xPUMPx3
Seated DB shoulder press (pause) - 45x5, 60, 70x3x8, 75x2x2
NG pull up - 7.5x7-12x6
Flat BB bench - 135x6, 185x4x6, 135xAMRAP
HS NG row (WPS) - 45x16, 100x12x4, 125x4x3

Super set:
BB front raise (supinated) - 35x15x4, 25xAMRAP; last set done with paused reps
DB shrugs - 45x22x4

Incline DB fly - 30, 35, 40xAMRAPx2
DB lateral - 7.5, 12.5x10x5, 7.5xAMRAP
NG pull down - 105xAMRAPx3

756

Standing calf raises - 80, 100, 120xAMRAPx4
Calf push in lying leg press (noBase) - BASE, 90, 140xAMRAPx3
Seated calf raise - 50xAMRAPx3
Back squat (low/pause) - 135x3x2, 205x3, 225x3x4, 275x3, 315x3x8
Sumo DL - 155, 265, 355, 445x3, 495x1, 495x4
Seated DB shoulder press (pause) - 45, 60, 70x3, 75x2x4

Super set:
Glute ham raises - BW, 10xAMRAPx4
EZ bar curl (excludeBar/inner) - 20, 30x12x4

NG seated cable row (forward lean) - 45, 90xAMRAPx2, 105xAMRAPx2

Hamstrings and lower back felt tight going into the workout.
Been doing lots of seated DB shoulder presses and can already see noticeable muscle development; I do heavier DB shoulder presses on non-shoulder days to help with the initial lift and stabilizers.
** the past few week’s workouts where I wrote back hyper extension I was actually performing glute ham raises

757

Peck deck - 60, 90, 105xPUMPx3
NG seated cable row - 45, 60xPUMPx4
Seated DB shoulder press (pause) - 30, 50, 60x8x4, 70x3x2
HS low row (WPS) - 45, 70, 80x15, 90, 105x12; last set drop @ 70, 45xAMRAP
Flat BB bench (pause 1/2" from chest) - 135, 185x3x5

Super set:
BB front raise (supinated) - 35x12x4, 40x8-10x3
DB shrugs - 45x20-24x7

DB lateral - 5, 10x15x3, 12.5x12x3
Incline DB fly - 30x12x4
Wide width supinated pull down - 115, 130x12x3
Reverse cable wrist curl - 50, 80, 110xAMRAPx4
Seated calf raises - 50, 60xAMRAPx4; last set drop @ 50, 25xAMRAP

Had a fever and diarrhea last night, drank some tea and electrolytes before going to the gym and decided to do lighter weights.

758

BB strict curl - 30, 50, 55, 60x8x4
Incline EZ bar skull cusher (narrow/noBar) - 50x12, 60x8-10x3

Super set:
Hammer curl - 50xAMRAPx4
EZ curl (narrow/noBar) - 25xAMRAPx4

Seated DB overhead extension - 60x10, 65x8-10x3
Machine preacher curl - 60xAMRAPx4
Reverse grip tricep pull down - 30, 35, 40, 45xAMRAP
Deficit DL (3") - 135, 225, 315x4x4
Single leg calf push in leg press (noBase) - BASEx20, 20x15x4
Single leg horizontal leg press - 55, 85, 135x12x4
Calf push in horizontal leg press - 135, 170, 195xAMRAP
Seated leg curl - 55xAMRAPx3

Lacked energy for today’s workout; had diarrhea last night still and didn’t get much sleep

759

Standing calf raise - 70, 110xAMRAPx4
Calf push in lying leg press (noBase) - 90, 180xAMRAPx3
Back squat (low/pause) - 135x3x2, 225x3x2, 275x3x2, 295x2x10
Lying leg press (noBase) - 90x20, 180x15, 270x12x4
DB SL - 60x15x4, 65x15x2
Seated leg curl - 80, 110x15x4
Horizontal calf push - 90, 130xAMRAPx4
NG machine row - 85xAMRAPx4

Kept weights on the lighter side and it felt great; first day in a few with more then 5 hours of continuous sleeping.

760

Peck deck - 85, 100, 115, 135xAMRAPx2
NG Machine row - 40, 55xPUMPx3
Seated DB shoulder press (pause) - 45, 55x6, 65x3x10
HS NG row (WPS) - 45, 90x12x3, 100x10x2, 105x10x2
Flat BB bench (pause 1/2" from chest) - 135x5, 185x3x8

Super set:
EZ front raises (inner) - 30x10-15x5
HS shrugs (WPS) - 55xAMRAPx5

Machine lateral - 35, 40xAMRAPx4; last set drop @ 30, 20xAMRAP
Rack pull (below knee) - 225, 315, 405x10, 495x5
Incline DB fly - 35x10-12x4

Super set:
NG pull up - BWxAMRAPx3
Dip (chest) - BWxAMRAPx3