Eye's Training Log

Training Training Logs
801

Peck deck - 60, 90, 120, 105, 120xAMRAP
Cable lateral - 5x12x2, 7.5x12x2
OHP - BAR, 85, 125x6x6

Compound set:
Incline DB press - 55, 65, 70x8x4
Incline DB fly - 30x8x6

HS incline chest press (WPS) - 25, 35, 40xAMRAP
DB lateral - 2.5, 10xAMRAPx4
DB front raise (supinated) - 12.5, 15, 17.5xAMRAPx4

Compound set:
BB lunges - 70x10x3
BB squat (narrow) - 70x12x3

802

Horizontal calf push - 50, 110, 150, 170xAMRAPx3; last set drop @ 110, 70xAMRAP
Reverse cable fly - 2.5, 7.5xAMRAPx3
HS shrugs (WPS) - 35, 60xAMRAPx2

CG bench - BAR, 95, 165x6x5
BB curl - 50, 70, 80xAMRAPx3
Incline skull crusher - 50, 70, 80, 90xAMRAP
Incline DB curl - 22.5, 25xAMRAPx3
DB overhead triceps extension - 55, 65, 70xAMRAP
BB drag curl - 60xAMRAPx2
Vgrip triceps push down (kg) - 37.5, 47.5, 52.5xAMRAP

803

Lying leg curl - 3xPUMP
Seated leg curl - 3xPUMP
Seated leg extension - 4xPUMP
Glute abductor - 70, 100, 115, 130x15

Front squat - BAR, 135, 185x5, 205x4x7, 205x8
Single leg leg press (noBase) - BASE, 20, 50, 55x12x3
Deficit DL (3") - 135, 225, 275x4x6
Sumo DL - 225, 315, 365, 405, 455x2
DB SL - 55x20x2
HS kneeling leg curl (WPS) - 30x12x3
Seated calf raises - 5, 30, 55, 80xAMRAPx3, 55, 30, 5xAMRAP

804

Reverse cable fly (kg) - 2.5x12x2, 7.5xAMRAPx3
Cable lateral - 2.5x12x2, 7.5xAMRAPx3
Incline DB row - 2.5, 5x20x2
DB lateral - 5, 7.5, 10xAMRAPx2
Incline front raise - 5, 10x12x2
Seated DB shoulder press (pause) - 40x10x4
Incline DB press - 60x9-14x4
Cable fly - 30, 45, 60, 30xAMRAP
DB pull over - 40, 50xAMRAPx2

Triceps were too sore to push it on the pressing movements.

805

Incline DB press - 45, 60x8, 70, 80x6x4

Hip abdcutor - 75, 105, 120, 135x15-20
Hip adductor - 70, 100, 115, 120x15-20
Lying leg curl - 45, 60, 65xAMRAPx2
Seated leg extension - 45, 50, 55xAMRAPx2
Seated calf raises - 10, 35, 40xAMRAPx2
Front squat - 135x8, 185, 190, 195, 200, 205, 210x6, 155x6
DB SL (toe elevated) - 45, 55, 60, 65x18-20x2

Compound set:
BB lunge - 65x10x3
Goblet squat - 70x10x3

Lying hip abductor - BWx12x3

806

DL - 135xPUMPx5
Chin/NG pull up - BWxAMRAPx3/x3; 3 sets with each grip
Incline DB row - 20x20, 25, 30x15x3, 25x15x2
Medium width pull down (KG) - 42.5, 50, 60, 50, 42.5xAMRAP
Machine preacher curl - 65, 80xAMRAP
Hyper extension - BWxAMRAPx3

Quick back workout under an hour

807

Incline DB press ? 45x20, 60x15, 70x8, 80x6-8x6
Seated DB shoulder press ? 45x8-10x5
Incline DB fly ? 30, 35xAMRAPx2, 40xAMRAPx2
DB lateral ? 2.5, 7.5xAMRAPx2, 10xAMRAPx2, 7.5xAMRAP
DB front raise ? 7.5xAMRAPx2, 10xAMRAPx2
Medium width pull down ? 90, 105, 120xAMRAPx2; last set drop @ 90xAMRAP

808

Standing calf raise - 60, 80, 100, 120, 140, 60xAMRAP
Seated calf raise - 35xAMRAPx3

Decline CG bench - BAR, 135, 155, 175xAMRAP, 185x3x2
Incline CG bench - 135, 145x3x2
Wide width chin up - BWx8-13x6
Incline DB curl - 20xAMRAPx3
DB overhead extension - 45, 55, 60xAMRAP
Reverse BB wrist curl - 70xAMRAPx3
Reverse EZ curl (noBar/outer) - 20, 25, 30xAMRAP
Reverse grip tricep pull down (kg) - 17.5, 27.5xAMRAP
Incline DB pull over - 35, 45, 50xAMRAP

Glute abductor - 125, 140xAMRAP
Glute adductor - 125, 140xAMRAP

Compound set:
BB lunge - 70x10x2
BB SL - 70x15-20x2

809

Glute abductor 75, 105, 120xAMRaPx2
Horizontal calf press 80, 115, 150, 190xAMRAPx3
Seated leg extension 55, 70, 85xamrapx2
Seated leg curl 55, 85, 110, 115xamrap
Fs 135, 185x6, 215x4x8
Fs pause 5 sec 225x1x6
Single leg press base, 25, 50, 60, 70x12
Sumo DL 235, 225, 315x9x4
DB SL 55x20x4
Hs leg curl 30x20x 40x15x2, 30x15

810

Face pull - 25, 30, 35xAMRAPx4
Reverse peck fly - 25xAMRAPx4
BB upright row - 30, 50xAMRAPx3; last set drop @ 30xAMRAP
Seated cable fly - 30, 45, 50, 60xAMRAP; last set drop @ 30xAMRAP
OHP - BAR, 95, 135x6x4
Incline DB press - 50, 70x9-12x5
Incline DB fly - 35, 40xAMRAPx3
Incline DB pull over - 25, 40, 50xAMRAPx2
DB lateral - 2.5, 5, 7.5xAMRAPx4
DB front raise - 7.5xAMRAPx2

Compound set:
Reverse BB wrist curl - 90xAMRAPx3
Reverse EZ bar curl - 40xAMRAPx3

Dip - BWxAMRAPx3
Rope pull down (kg) - 17.5xAMRAPx2

811

Seated calf raise - Base, 10, 20, 30, 40xAMRAP; last set drop @ 30, 20, 10xAMRAP
Lying leg curl - 45, 50, 55, 60xAMRAPx2
Seated leg extension - 45, 50, 55, 60xAMRAP
Deficit BB SL (1.5") - BAR, 155, 245x6x4
Standing leg curl (WPS) - 30x12x3
Front squat - 135, 185x8x4
DB SL (toe elevated) - 60, 70x20x3
Goblet squat - 85x15, 95x12x2
1 arm DB overhead lunge - 17.5x10x3

812

Incline DB row ? 5, 10, 12.5, 15xAMRAP
Wide width NG pull up ? BWxAMRAPx5
Rope pull over ? 15, 30xAMRAPx3
NG cable row ? 60, 75, 90, 105, 120xAMRAP
Medium width pull down ? 105, 120xAMRAPx3
NG pull down ? 125, 130, 135xAMRAP
HS high row (WPS) ? 55, 65, 67.5, 70x10
NG t bar row ? 85, 110, 135, 160xAMRAP; last set drop @ 110, 85xAMRAP
Hyper extension ? 10x12x5

813

Incline DB press - 40x20, 60x15, 70x12, 80x8, 85x4-5x7
Incline DB fly - 35xAMRAPx2, 40xAMRAPx2, 45xAMRAPx2; ~10-15 reps
Seated DB shoulder press - 45x8-10x5
Incline DB pull over - 35, 45, 50xAMRAPx3

Compound set:
DB lateral - ARM, 5, 7.5xAMRAPx4
BB upright row - 35xAMRAPx6

Leaning DB lateral - 7.5x12x5
Peck deck - 125, 130, 135xAMRAP

814

Seated calf raise - BASE, 10, 20, 30, 40, 50xAMRAP; last set drop @ 40, 30, 20xAMRAP
Face pull - 30, 35, 40, 45xAMRAP; last set drop @ 30xAMRAP
Close width chin up - BWx7-10x6
CG bench press - BAR, 95, 145, 165x6, 175, 185x3x2
Incline DB curl - 20, 22.5xAMRAPx2
DB overhead extension - 45, 60, 65, 70xAMRAP
Incline DB pull over - 35xAMRAPx3
Reverse grip triceps pull down (kg) - 27.5, 32.5x15x2

Compound set:
Reverse BB wrist curl - 75xAMRAPx3
Reverse EZ curl (noBar/outer) - 30xAMRAPx3

Glute abductor - 120, 145, 155xAMRAP
Glute adductor - 120, 145, 155xAMRAP

Compound set:
BB lunges - 70x10x4
BB SL - 70x12-15x4

815

Face pull - 25, 30xAMRAPx4
Glute abductor - 85, 115x15x4
Glute adductor - 85, 115x15x4
Horizontal single calf push - 70, 75, 80, 85x20-25
Lying leg curl - 40, 50, 65xAMRAPx2
Seated leg curl - 50, 60, 70xAMRAP
Seated leg extension - 45, 60, 70xAMRAPx2

Super set:
Front squat - BAR, 135, 185, 205x4, 225x3x6
Pull up (different grips) - BWx4x10

Front squat (pause) - 245, 255x1x2
Sumo DL - 135, 225, 315, 365x3x6
Single leg lying leg press (noBase) - BASE, 25, 50, 70x12x2, 75x12x2
Standing calf raise - 70, 130, 150xAMRAPx2
DB SL - 60, 85x15x5
Hyper extension - BWx10x4

816

Reverse peck fly - 20xAMRAPx2, 25xAMRAPx2
Reverse cable fly (kg) - 7.5xAMRAPx2, 10xAMRAPx2
BB upright - 20xAMRAPx2, 30, 40xAMRAP
OHP - 95x8, 115x6, 135x7, 155x2x2, 135x5-6x3
Cable fly - 30, 45xAMRAPx4

Compound set:
Incline DB press - 40, 60, 70x7-8x5
Incline DB fly - 30xAMRAPx5

Compound set:
Incline DB pulll over - 35, 45xAMRAPx5
DB lateral - 2.5, 5, 7.5xAMRAPx4

Super set:
DB overhead tricep extension - 40, 60xAMRAPx2
EZ bar curl (inner) - 50xAMRAPx3

DB lateral - 5xAMRAPx3

817

Dip - BWxAMRAPx3
Seated leg extension - 45, 60, 75, 90xAMRAP
Kneeling leg curl (WPS) - 30x15x3
Lying leg curl - 60, 75xAMRAPx3
Back squat (high) - BAR, 135x8, 235, 260, 270, 275, 280, 295x6
DB SL (toe elevated) - 70, 80, 90x15x2
Goblet squat - 80x12x3
BB lunge - 70x10x3
Single leg hip thrust - BWx10x3

818

Straight bar pull down - 45xAMRAPx3, 60xAMRAPx2
Rope pull down - 30, 35, 40xAMRAP
NG cable row - 60, 75, 105, 120, 130xAMRAP
Supinated pull down - 90, 105, 120, 135, 150xAMRAP
Medium width pull down - 105, 120xAMRAPx2
HS low row (WPS) - 45x25, 75, 87.5x12

819

Straight bar pull down - 30, 45, 60, 75xAMRAP
Incline DB press - 40x20, 60, 70x15, 70x12, 75x10, 80x6, 85x4, 90x4x2
Seated DB shoulder press - 45, 50, 55, 60x8-10
Incline DB fly - 35xAMRAPx5
Incline DB pull over - 35, 50, 55, 60xAMRAPx2
DB lateral - 2.5, 5xAMRAPx3, 10xAMRAPx2
DB upright row - 35xAMRAPx4

Going to start focusing more on glutes and upper back

820

Hip abductor - 85, 115, 120, 125, 130xAMRAPx2
Hip adductor - 85, 115, 120, 125, 130xAMRAPx2
Single leg horizontal calf push - 70, 80, 85, 90x20
Lying leg curl - 55, 65x15x3
Seated leg extension - 40, 50, 60, 70xAMRAP

Compound set:
Front squat - BAR, 135, 185, 205, 225x4x6, 255x2x2
Close width chin up/Wide width NG pull up - BWx5x12

Deficit SL (3") - 135, 225, 245x6x5
DB SL (toe elevated) - 65x15x4
Rope pull over - 10, 20, 25, 30xAMRAP
Hyper extension - BW, 10x12x3, 25x12
Machine preacher curl - 65, 95xAMRAPx2; last set drop @ 50xAMRAP