Eye's Training Log

Training Training Logs
821

High face pull - 10, 15, 20xAMRAPx2
Straight bar pull down - 20, 25, 30xAMRAPx2
Cable lateral (kg) - 2.5, 7.5x15x3
OHP - BAR, 95, 115x8x3, 120, 125xAMRAP, 145x3
Incline NG CG DB press - 40x15, 55x8-10x5
Incline DB fly - 25, 30xAMRAP, 40x10x3
Incline DB pull over - 40, 55xAMRAPx3, 50xAMRAP
DB lateral - 2.5, 5, 7.5xAMRAPx2, 10xAMRAPx3
Cable fly - 30, 45, 60xAMRAPx3
Reverse tricep pull down (kg) - 12.5, 22.5, 27.5x15x2

I have suffered from an anterior sternoclavicular joint misalignment/dislocation for the past year but never got it taken care of. Recently went to see a physiotherapist and they said they will slowly pop it back in within a month. In the mean time I’m suppose to go light on pushing movements as to not fully dislocate my right clavicle.

822

Standing leg curl (WPS) - 15, 20, 25x15, 30x12x2
Seated leg extension - 45, 60, 75, 90, 105xAMRAP; last set drop @ 75, 60xAMRAP
Lying leg curl - 45, 60, 75xAMRAPx2
DB SL (toe elevated) - 60, 75, 85x20-25, 90x15x2
Front squat - 135, 185x12, 205x6, 225x5x3
Goblet squat - 85x15x3
Hip abductor - 100, 130, 145, 160xAMRAP
Hip adductor - 110, 145, 160, 175xAMRAP
BB lunge - 75x10x3

823

Chin up (different widths) - BWx8x6
Rope pull over (kg) - 12.5, 17.5, 22.5, 25xAMRAP
Supinated pull down - 105, 120, 135x10, 155x8x2
Medium width pull down - 110xAMRAPx3
NG cable row - 60, 75, 90, 105, 120xAMRAP
HS high pull down (WPS) - 45, 70, 80x10, 90x8x2
Incline DB curl - 22.5, 25xAMRAPx2
Drag curl - 30, 40, 45xAMRAP
Hyper extension - BW, 5, 10, 15x12x2

824

Reverse peck fly - 15, 20, 25, 30xAMRAPx2
Cable lateral - 5x20x4
Rope pull over - 30, 45, 60xAMRAP
Dip (chest) - BW, 12.5xAMRAPx3
Peck deck - 60, 75xAMRAPx2
Seated DB shoulder press - 40, 55x8-12, 60xAMRAP
Incline NG DB press - 50, 60, 65, 70, 75xAMRAP
Incline DB fly - 35, 40x10x3
Incline DB pull over - 40, 55xAMRAPx3
DB lateral - ARM, 2.5, 5xAMRAPx4

Focusing more on contractions/pump and less on weight and reps until physiotherapist tells me i’m able to push heavier again.

825

Standing calf raise - 60, 80, 100, 120xAMRAP
Single calf seated calf raise - BASE, 5, 25, 30xAMRAP
Incline DB curl - 10, 17.5, 22.5, 25xAMRAP
Incline CG NG DB press - 35, 40, 45xAMRAP, 55x8x2
BB curl - 45, 60x15, 70, 75xAMRAP
Incline 1 arm DB tricep extension - 17.5, 22.5x12x2
Machine preacher curl - 65, 75xAMRAP
Tricep rope pull down - 30, 45xAMRAP

Triset:
BB lunge - 75x10x4
Back squat - 75x8x4
BB SL - 75x10x4

Hip adductor - 110, 135, 145, 150xAMRAP
Hip abductor - 110, 135, 145, 150xAMRAP

826

High face pull - 10, 15, 20xAMRAPx2
Hip abductor - 70, 100, 115, 130, 145xAMRAP
Hip adductor - 70, 100, 115, 130, 145xAMRAP
Single leg horizontal calf push - 70, 80x25, 85, 90x12x3
Lying leg curl (wide) - 45, 55, 65xAMRAP
Seated leg curl (wide) - 75, 100, 115xAMRAP
Seated leg extension - 45, 55, 65xAMRAP

Front squat (pause) - 135, 185, 205x6, 225, 235x3x5
Chin ups (varying grips) - BWx6x8

Single leg lying leg press (noBase) - BASE, 25, 50, 75, 85, 95x8x3
Kneeling leg curl (WPS) - 20, 30, 35, 40x15x2
DB SL - 55x15x4
Calf push in lying leg press - (noBase) - BASE, 35, 70x30x3
Rope pull over - 20, 30xAMRAPx2, 10xAMRAP

827

Nice work Mr. Basily. Your front squats are progressing nicely.

828

Reverse peck fly - 10, 15, 20xAMRAPx3
Rope pull over - 10, 20, 30xAMRAP
Cable lateral - 2.5, 5x12x4
OHP - BAR, 95, 115, 135x5, 140x4x4
Incline NG DB press - 45, 60x12, 70x10, 80x6, 85x5
Incline DB pull over - 35, 45xAMRAPx4
HS seated incline chest press (WPS) - 40, 50xAMRAPx2
Reverse DB fly - 5xAMRAPx5

829

[quote]yonkey wrote:
Nice work Mr. Basily. Your front squats are progressing nicely.

[/quote]

Thank you Yonkey! glad to hear from you and that your still following. Looks like your progressing really well yourself. As you begin incorporate more of a strength/powerlifting approach into your training I begin to do the opposite (mostly due to the clavical), the irony haha.

Can’t wait till for the physiotherapist to give me the green light to test my limits again :smiley:

830

Seated calf raise - BASE, 15, 30, 35xAMRAP
Standing calf raise - 100, 120xAMRAPx2
Standing leg curl - 15x25, 20x20, 25, 30x15
Seated leg extension - 45, 60, 90, 105xAMRAP

Compound set:
Lying leg curl - 45, 60, 75xAMRAPx2, 60xAMRAP
DB SL - 50xAMRAPx5

Hip abductor - 90, 115, 145, 160xAMRAP
Hip adductor - 90, 115, 145, 160xAMRAP
Front squat - BAR, 135, 165x10, 195, 215x8, 230x3
Goblet squat - 90x8x4
Lunge - 75x10x2

Really happy with the progression made with legs. They have gotten noticeably bigger and more vascular while using ligther weights and focusing on the contractions. I may begin to lift heavier for the next 3 weeks to shock my cns/muscles before returning to this training style

831

BB row - BAR, 65, 85, 105, 125x12-15x4
Supinated pull down - 105, 125, 150, 165x8x4
Medium width pull down - 125x12x3
Rope pull over - 30, 45xAMRAPx2, 60xAMRAP
HS front pull down (WPS) - 55, 80, 90x12, 95x8x2
Incline DB curl - 20, 22.5xAMRAP
Drag curl - 25, 30xAMRAP
Hyper extension - BW, 10x12x2, 15x12x2

832

Reverse peck fly - 15, 20xAMRAPx2, 25xAMRAPx2
Machine lateral - 30, 45, 75xAMRAPx2
Cable lateral - 5x15-20x3
Incline NG DB press - 45, 60, 75x9x3
Seated DB shoulder press - 40x8x2, 45, 50x8x2
Flat NG DB press - 60x12-15x3

Compound set:
Incline DB fly - 35x8x4
Incline DB pull over - 35, 45xAMRAPx3

DB lateral - ARMS, 2.5, 5xAMRAPx3
Reverse DB fly - ARMS, 2.5xAMRAPx3

833

Reverse peck fly - 15, 20, 25, 30, 35xAMRAP
Rope pull over - 30, 45, 60xAMRAP
Incline DB curl - 15, 20, 22.5, 25xAMRAPx2
Incline CG NG DB press - 40, 50, 55x8x2, 60x6x2
BB curl - 50, 65, 75x8-12x4
1 arm incline DB extension - 20, 22.5x10-12x3
BB drag curl - 35, 45, 50xAMRAPx4
Reverse grip tricep extension (KG) - 17.5, 22.5, 27.5xAMRAP

Compound set:
BB lunge - 75x10x3
High bar squat (TUT) - 75x15x3

Hip abductor - 100, 130, 145, 160, 175xAMRAP
Hip adductor - 100, 130, 145, 160, 175xAMRAP

834

Hip abductor - 100, 130, 145, 155xAMRAPx2
Hip adductor - 100, 115, 130, 145, 155xAMRAP
Single calf horizontal calf push - 50x25, 60x20, 70, 75x15
Lying leg curl - 45, 55, 65xAMRAPx2
Seated leg curl - 75, 100xAMRAP
Seated leg extension - 50, 60, 70, 75xAMRAP
Hyper extension - BW, 8, 12x15

Super set:
Front squat (paused) - BAR, 135x8, 185, 205x4x8, 215, 225x4
NG/Chin up - BWx5x12

Back squat (high/TUT) - 135xAMRAPx2
BB lunge - 80x8x6
DB SL - 55, 65, 85x15, 100x10
Kneeling leg curl (WPS) - 30, 35, 40, 35x12
MTS HS bicep curl (WPS) - 30, 40, 45x8x2
Seated calf raise - BASE, 10, 25, 35xAMRAPx2

Did a ton of accessories cause lower back and quads were shaky from volley ball.

835

Reverse peck fly - 10, 15, 20xAMRAPx3
High face pull - 10, 15, 20xAMRAPx3
Rope pull over - 10, 20xAMRAPx3
Machine lateral - 20, 30, 40, 45xAMRAP
DB lateral - ARMS, 2.5, 5, 10, (7.5 drop 2.5)xAMRAPx3
Seated DB shoulder press (pause/TUT) - 40, 50x8-12x4, 55, 60x6x2
Incline NG DB press - 55, 65, 75x7x2
Incline DB pull over - 35, 45, 50, 55xAMRAP; last set drop @ 35xAMRAP
Cable fly - 30, 45, 52.5xAMRAPx2
Dip (chest) - BWxAMRAPx3
BB upright (wide) - 40xAMRAPx4

Compound set:
Reverse BB wrist curl - 80xAMRAPx3
Reverse BB curl - 40xAMRAP

836

Standing calf raise - 80, 100, 120xAMRAPx2
Seated calf raise - BASE, 10, 20, 30, 40, 30, 20, 10xAMRAP
Standing leg curl (WPS) - 15x30, 20, 25x15, 30x10x2
Seated leg extension - 45, 60, 75, 90xAMRAP

Compound set:
Lying leg curl - 45, 50, 55, 60, 75, 90x8-15
DB SL - 50x12x6

Super set:
Hip abductor - 95, 110, 145, 155, 170xAMRAP
Hip adductor - 95, 110, 145, 155, 170xAMRAP

Goblet squat - 75, 85, 95, 100x8x3
Seated DB lateral (forward lean) - 2.5, 5, 7.5xAMRAPx3
Front squat (narrow/TUT) - 135, 155, 175x8, 195x10
BB lunge - 75x10x3

Found a new way to do lateral that gets my delts really pumped. Will be doing these before front squats so the bar won’t hit my clavicle.

837

Reverse peck fly - 15, 20, 25xAMRAPx2
Medium width pull down - 75, 90, 105, 120, 135, 150, 165xAMRAP
NG tbar row - 25, 50, 75, 100, 125, 150x8x5
Seated NG row (low) - 45, 60xAMRAPx2, 75xAMRAPx2, 90xAMRAP
HS low row (WPS) - 45, 70x12, 80, 90x10
Rope pull over (kg) - 17.5, 22.5, 27.5, 32.5xAMRAP
Incline DB curl - 17.5, 20, 25xAMRAP

Quick workout before work.

838

Machine lateral - 20, 25, 30, 40, 45, 30xAMRAP
DB lateral - 2.5, 5, 7.5xAMRAPx4
Seated DB shoulder press - 35, 45, 50x10x2, 55x9x2, 60x6
Incline NG DB press - 45x15, 60x12, 70xAMRAPx4
Incline DB pull over - 35, 45, 50, 55xAMRAP
Cable fly - 30, 45, 52.5xAMRAPx4

Front squat (pause/TUT) - BAR, 135x15, 155x10, 185, 205, 225, 205, 185, 135x3

Compound set:
Lying leg curl - 50, 60, 75, 90x10
DB SL - 45x10-12x4

Hip adductor - 85, 105, 120, 135, 150xAMRAP
Hip abductor - 85, 105, 120, 135, 150xAMRAP
Seated calf raise - BASE, 25, 50xAMRAPx4

839

Seated calf raise - BASE, 25, 50, 60, 70xAMRAP

Super set:
BB drag curl (4 sec eccentric) - 60x10x5
Incline BB skull crusher (4 sec eccentric) - 60x10x5

Dip (3 sec pause) - BWx10x4

Super set:
Machine preacher curl - 30x20x3
EZ overhead tricep extension - 50x20x3

Triple set:
EZ tricep push down - 40, 50, 60x20
Reverse tricep push down - 40, 50, 60x20
EZ overhead tricep extension - 40, 50, 60x20

840

Hip abductor - 95, 115, 130x15x3
Hip adductor - 95, 115, 130x15x3
Seated leg curl - 70, 100x20
Lying leg curl (wide) - 50, 65x20, 80x10
Seated leg extension - 50, 70, 80, 90x12
Hyper extension - BW, 5, 10x12x2

Compound set:
Front squat (pause/narrow) - BAR, 135x5, 185, 205, 225x4x8, 245x4
Pull up (vary grips) - BWx6x13

Deficit BB SL (3"/explosive) - BAR, 135, 155, 175, 195x6x5
Single leg lying leg press (noBase) - 45x12x2, 55x12x2
Kneeling leg curl (WPS) - 30, 40x10x2
MTS HS bicep curl (WPS) - 30, 40, 50xAMRAP