Eye's Training Log

Training Training Logs
781

Peck deck - 75, 90xAMRAPx2, 105xAMRAPx2
Reverse peck fly - 30xAMRAPx4
OHP - BAR, 65, 95, 105, 115, 125x8x2, 145x2x4
Incline DB press - 45, 55, 70, 80, 85x5, 90x3, 65x8x2

Super set:
EZ front raise (noBar) - 10, 20x12x4
DB lateral - 5x12x5

EZ upright row (noBar) - 10, 30, 40xAMRAPx2
Cable fly - 30xAMRAPx5

782

EZ bar curl (outer/noBar) - 20, 60x8x5
CG bench - 95, 155x6x6
Incline supinated DB curl - 22.5x15, 25x12x2
Incline skull crusher (inner/noBar) - 50, 55, 60xAMRAP
BB curl - 40x21sx4

Sumo DL - 135, 225, 315x5, 405x8x2
DB SL - 35xAMRAPx3
Reverse BB wrist curl - BAR, 65, 85, 95, 105xAMRAP
Seated calf raise - 25, 50, 75xAMRAP

783

HS seated leg extension (WPS) - 20x20, 30, 40, 50x15
HS kneeling leg curl (WPS) - 30x15x2, 40x12x2

Super set:
Front squat (pause) - BAR, 95, 135x6, 185x5x6
Chin up - BWx5x3, 15x5x6

Deficit DL (3") - 135x4, 225x4x6
Supinated tBar row (chest sup) - BAR, 25, 50x20, 75x12x4; last set drop @ 50, 25xAMRAP
Wide width pull down (kg) - 35, 42.5, 50, 60xAMRAP
EZ bar curl (inner) - 30, 50, 60xAMRAP
Hip abductor - 70, 115x15x4
Horizontal calf push - 70, 110, 150, 170xAMRAP, 210x6x4
Lying leg curl - 50, 65x12x4
Seated leg extension - 50, 70x12x3

DL were done explosively with a mixed grip that I donā€™t normally use; trying to balance out my scapula retraction.

784

Peck deck (forward lean) - 75, 90, 105, 120, 135xAMRAP
Standing OHP - BAR, 95, 125x4, 145x2x11, 145x3; last set drop @ 115xAMRAP
Incline DB row (chest sup) - 5xAMRAPx2, 7.5xAMRAPx2
Incline DB press - 40, 60x12x3
Dip (chest) - 15x8x3
Seated cable fly - 10, 15, 30, 45xAMRAPx2
EZ upright row - 30, 40x15x4
DB front raise (supinated) - 12.5, 15, 17.5xAMRAPx2
Reverse BB wrist curl - 60, 80xAMRAPx2
Reverse tricep EZ pull down (kg) - 22.5, 32.5, 42.5, 47.5x15

785

Lying leg curl - 30, 45, 60xAMRAPx2
Seated leg extension - 30, 45, 60xAMRAPx2
BB SL - BAR, 155, 200x12x4
Back squat (high) - 135, 235x10x4, 275, 295, 315x2
Goblet squat - 60x6x5

Super set:
BB lunge - 60x12x4
BB SL - 60x15

Hip thrust - BW, 60x10x3
Lying hip abductor - BWx12x3

NTS: try jefferson squats next week

786

Reverse peck fly - 15, 30xAMRAPx4
Chin up - BW, 7.5x6x6
NG pull up - 7.5x4x5
Wide width pull down - 90, 105, 120xAMRAPx2
Wide NG seated cable row - 60, 75, 90xAMRAPx3
HS low row (WPS) - 45, 75x12x3
HS high row (WPS) - 45x12, 90x12, 90x8x3
Hyper extension - BWx12x4

787

Cable fly - 15, 20, 25, 30xPUMP
Cable upright - 15, 20xPUMPx2
Wide width pull down - 75xPUMPx3
OHP - BAR, 85, 115x8x4
Incline DB press - 45, 60, 75x6x5
DB front raise (supinated) - 12.5, 15, 17.5x15x4
EZ upright (noBar) - 20x12, 25x12x4

788

Reverse peck fly - 30, 45xAMRAPx3

Super set:
CG bench - 155x6x5, 160x8
DB curl - 40x6x6

Super set:
Dip - BWx6-7x6
Chin up - BWx6x6

Super set:
Incline DB curl - 25x6x4
DB overhead extension - 60x6x4

Farmers walk - 100x20mx7

789

HS leg extension (WPS) - 20x20, 30x15, 40x12, 50x8
Front squat - BAR, 95x15, 135, 185, 225x3x15
Free motion hack squat - 80, 120, 180, 220x12x3
Machine shoulder press - 95x8-12x3
DB lateral - 10xPUMPx3
Seated leg extension - 40, 55xAMRAPx4
Glute abductor - 110, 125x12x4

790

HS MTS front pull down (WPS) - 40, 60, 80x10, 90x8x2
HS MTS high row (WPS) - 40, 60x10, 70x8x4
Rope face pull - 25, 35xAMRAPx4
Chin up - 25x5x5
Wide width pull down (kg) - 32.5, 42.5xAMRAPx3
Horizontal calf push - 90, 130, 150, 170, 190, 130 ,90xAMRAP
DL - 95, 145, 195, 245x8x2
Supinated tBar row (chest sup) - 25, 50, 60, 75xAMRAP; last set drop @ 50, 25xAMRAP

Behind neck shrug (smith/noBar) - 30xAMRAPx3
Shrug (smith/noBar) - 30xAMRAPx3

791

Peck deck - 85, 100, 115xPUMPx2
Reverse peck fly - 25, 35xAMRAPx3
Wide width pull down (kg) - 20, 27.5, 32.5xAMRAP
OHP - BAR, 95x8, 135x5x7
Incline DB row - 5xAMRAPx3
Incline DB press - 60, 65, 70, 75xAMRAPx2
Dip (triceps) - BWxAMRAPx4
Cable fly - 15, 45xAMRAPx3

Compound set:
EZ upright row - 30, 50x12x3
DB lateral - 5x8-1-x4

DB front raises (supinated) - 10, 15, 17.5, 20xAMRAPx3
Reverse BB wrist curl - 80xAMRAPx3
Reverse tricep pull down (kg) - 27.5, 37.5, 42.5x15

792

Lying leg curl 30, 45, 60x2
Sested le 30, 40, 60, 75
Kneeling lc 30x12x4
Seated calf raises 25, 50, 60, 70xAMRAPx3
Dl ramp to 155, 225, 345, 445, 495x3x3
Front squat 135x10, 185x5x6
Goblet squat 90x6x5

Super set
Overhead Lunges 60x4
SL 60x15x4

793

Reverse peck fly - 30xAMRAPx4
Medium width pull up - BWx8x4, BWx11
Wide width pull down - 75, 90, 105, 120xAMRAP
NG seated cable row - 45, 60, 75, 90xAMRAP
Incline DB row - 35x15, 45x12x3
HS low row (WPS) - 45x10, 70, 75, 80x12; last set drop @ 55x12
HS high row (WPS) - 75x10x2
Hyper extension - BWx10x5

Farmers walk - 100x12METERSx5

794

Peck deck - 75, 90, 105, 120xAMRAP
Cable upright - 30x15x3
Medium width pull down - 60xPUMPx3
OHP - BAR, 95x8, 115x3, 145x3x8, 100x10x3
Incline DB press - 45, 60, 70, 80, 85x5x2

Compound set:
EZ upright row (noBar) - 10x15, 15x15, 20xAMRAPx4
DB lateral - 5xAMRAP6

Supinated DB front raise - 15, 17.5xAMRAPx5
Cable fly - 30xAMRAPx4

795

Reverse peck fly - 30, 35xAMRAPx4
Reverse BB wrist curl - BAR, 65, 85, 95xAMRAP

Super set:
CG bench - BAR, 95x6, 155x5x8
Supinated DB curl - 30x8, 35x8x4

Super set:
Dip (triceps) - BWx8-10x4
Narrow width chin up - BWx8x4

Super set:
Ez bar curl (inner/noBar) - 35x12x3
DB overhead tricep extension - 55x8x3

Super set:
Machine preacher curl - 75x15x3
Vgrip tricep push down - 120x12x3

Farmers walk - 100xAsLongAsPossiblex6

796

Seated leg extension - 30xPUMPx2, 45xPUMPx2
Lying leg curl - 40, 50, 55xPUMPx2
Standing calf raises - 75, 95, 115, 135, 155xAMRAP; last set drop @ 75xAMRAP
HS incline chest press (WPS) - 25, 30xAMRAPx2
Cable fly - 45xAMRAPx3
Front squats - BAR, 135, 185x5, 225x4, 205x4x8
Deficit DL - 135, 225, 315x4x3, 275x4x6
Hack squat (Wide/noBase) - BASEx15, 90, 140, 160, 180, 200, 220x8

Compound set:
Lying leg curl - 65x12x4
DB SL - 40x12x4

Glute abductor - 75x15, 115x8x4

Been focusing on contracting the ass and scapula retraction and depression for the past couple of weeks. Not only has it helped with glute development but with getting the MMC with other body parts as well.

797

tBar row (chest sup) - BASExPUMPx3, 25xAMRAPx4
Supinated BB row - BAR, 65, 75xAMRAPx4
Seated calf raise - BASE, 25, 50, 60, 70xAMRAPx3; last set drop @ 35, 25xAMRAP
HS front lat pull down (WPS) - 50, 80x10x3, 50, 60, 70xAMRAP
Reverse peck fly - 20, 25xAMRAPx3

Was very tiredā€¦ focus was on rear delts and some lats.

798

Peck deck - 70, 85, 100, 115, 130xAMRAP
Reverse peck fly - 25, 30, 35xAMRAP
Wide width pull down - 70xAMRAPx3

Cable lateral (kg) - 2.5, 5x12x3
OHP - BAR, 75, 115, 135x5x3, 135x3x6
Incline DB row (rear delt) - 5, 7.5x20x3
HS seated shoulder press (WPS) - 35, 50, 60, 70xAMRAP; last set drop @ 45, 35xAMRAP
Dip - BWx14, 7.5x8-10x3
Incline DB fly - 25, 30, 40xAMRAP
Cable fly - 30, 45, 60xAMRAPx2

DB lateral - 5, 7.5, 10xAMRAPx2; last set drop @ 5xAMRAP
DB front raise (supinated) - 12.5, 15, 17.5, 20xAMRAPx2
Reverse BB wrist curl - 80xAMRAPx4
Reverse tricep pull down (kg) - 32.5, 42.5, 47.5x12-15x2

799

Seated leg extension - 30, 45, 60, 75xAMRAP
Lying leg curl - 30, 45, 60xAMRAPx3
BB SL - BAR, 135, 225x12x4
Kneeling leg curl - 30x12x4
Front squat - 135, 185x6x5, 195x6
DB SL - 55, 65, 70x15x3

Super set:
BB lunge - 60x10x3
Goblet squat - 65x10x3

Lying hip abductor - BWx12x4

800

Reverse peck fly - 30xAMRAPx4
Incline DB row - 5x20x2, 7.5x20x2
Wide width chin up - BWx10x4, BWx5x2
Rope pull over - 15xAMRAPx4
Wide width pull down - 75, 90, 120xAMRAPx2
NG seated cable row - 75, 90, 105xAMRAPx3
NG tbar row - 75x20, 110xAMRAP, 115xAMRAPx3
HS low row (WPS) - 55x12, 80x12, 85x8x2
HS high row (WPS) - 45x10, 70x10, 80x8x2
Hyper extension - BWx10x5