Eye's Training Log

Training Training Logs
841

Reverse peck fly - 10, 20, 30, 40xAMRAP
High face pull - 10, 20xAMRAPx4
Cable lateral (kg) - 2.5, 5x20, 7.5x12
Machine lateral - 20, 30, 40, 50xAMRAP
Seated DB shoulder press - 40, 50, 55, 60x6x5
HS seated shoulder press (WPS) - 45, 70x8x4
Dip (3 sec pause) - BWx10x4
Peck deck - 100, 115xAMRAPx4
Tricep rope pull down (kg) - 17.5, 27.5x12-15x3
Cable fly - 30, 40, 60xAMRAP
Incline DB pull over - 40, 50xAMRAPx2, 55xAMRAPx4

Compound set:
Reverse BB wrist curl - 50, 90xAMRAPx3
Reverse EZ curl - 50xAMRAPx3

Seated calf raise - BASE, 45, 70, 45, BASExAMRAP

842

Incline NG DB press - 45, 60, 70x8, 75x12, 80, 85x5x2
Standing leg curl (WPS) - 15x25, 20x15x4
Seated leg extension - 50, 70. 90, 110xAMRAP
Lying leg curl - 45, 60, 75, 90xAMRAP
DB SL (toe elevated) - 55x20, 70, 80x12, 90x20x2
Goblet squat - 65, 90x12x4
Hip abductor - 95, 130, 150, 170xAMRAP
Hip adductor - 95, 130, 150, 170xAMRAP
BB lunge - 75x10x2
Front squat - 135x12, 185x10, 225, 230, 235, 245x3x3

843

BB row - BAR, 65, 95, 115x15, 135x8x4, 155xAMRAPx3; last set drop @ 135, 115, 95xAMRAP
Rope pull over - 20, 35, 55xAMRAPx4
Medium width pull down - 105x15, 135x12x2, 150x10x2, 165x8
NG tbar row - 75, 125x10x4; last set drop @ 100, 75, 50xAMRAP
Incline DB row - 30x15, 40x10x3
HS low row (WPS) - 70x12, 105x8x3
Hyper extension - BW, 25x12x3
NG cable row - 40, 65, 80xAMRAPx3

844

Compound set:
Reverse peck fly - 20, 30, 35xAMRAPx6
High cable face pull - 20xAMRAPx8

Machine lateral - 25, 35, 45, 55xAMRAPx4
Seated DB shoulder press - 35x15, 50x8, 60x6, 65x4x6

Compound set:
OHP - 95, 100, 105x10x2
DB lateral - 2.5, 5xAMRAPx3

Front squat (narrow) - 95, 135, 185, 225, 245x3x2

Compound set:
Lying leg curl - 40, 65, 80, 95x10
DB SL - 55x10x4

Seated leg extension - 45, 75, 90, 105, 120, 135, 150x12
Decline BB bench - 135x20, 155x8-10x4
Cable fly - 37.5, 52.5xAMRAPx2, 60xAMRAPx3

845

Standing calf raise - 75, 90, 115, 130xAMRAP
Seated calf raise - 25, 50, 75, 85xAMRAPx4
BB wrist curl - 40, 70, 90xAMRAPx2, 100xAMRAPx3

Super set (3 sec eccentric):
Dip - BWx8-10x5
Chin up - BWx8-10x5

Super set (3 sec eccentric):
Drag curl - 50x10, 60x10x4
Incline BB skull crusher - 50x10, 60x10x4

Machine preacher curl - 30x20x2
MTS HS bicep curl (WPS) - 35, 45, 50x12

Triple set (kg):
Reverse tricep push down - 22.5, 27.5x12, 32.5x10
EZ tricep push down - 22.5, 27.5x12, 32.5x10
EZ overhead tricep extension - 22.5, 27.5x12, 32.5x10

Incline DB pull over - 25, 40, 50, 55xAMRAPx2, 60xAMRAP

846

Lying leg curl - 50, 60, 75, 90, 105x15-30
Seated leg curl - 100, 105x15
Seated leg extension - 45, 60, 75, 90, 105xAMRAP
Hip abductor - 70, 100, 130, 145, 160x15
Hip adductor - 70, 100, 130, 145, 160x15
Hyper extension - BW, 25x12x4
Front squat (narrow) - BAR, 135, 185x12, 225x8, 245x4x4; last set drop @ 185, 135x3 paused
Single leg lying leg press (noBase) - 45, 60x8x2, 65x8
Standing calf raise - 105, 135, 150, 165xAMRAP
Deficit BB SL (1.5") - 95, 145x15x2, 175x12x2

847

Super set:
Peck deck - 70, 90, 105, 120xAMRAPx2
Reverse peck fly - 30, 45x4

Seated DB shoulder press - 30, 40, 50x10-12x3, 55x6x3
DB lateral - 2.5, 5, 7.5, 10xAMRAPx4

Super set:
Dip - BWxAMRAPx5
NG pull up - BWxAMRAPx5

Incline DB fly - 30x12, 35x10x4
Incline DB pull over - 35, 40xAMRAP
EZ upright row (wide/noBar) - BAR, 10x12, 15x10x3, 20, 25x8
Reverse BB wrist curl - 75xAMRAPx5
Rope pull over (kg) - 22.5, 27.5, 32.5xAMRAP

A little sore/tired all over from doing the Tough Mudder yesterday

848

Super set:
NG pull up - BWxAMRAPx3
Dip - BWxAMRAPx3

Lying leg curl - 45, 60, 75, 90xAMRAP
Seated leg extension - 45, 60, 75, 90, 105, 120xAMRAP; last set drop @ 75, 45xAMRAP
Seated calf raises - BASE, 30, 55xAMRAPx2
Front squat (narrow) - 135, 185x12
Back squat (high/narrow/pause) - 225, 275, 295, 300x4
DB SL (toe elevated) - 55, 75, 90x12, 100x10x2

Compound set:
Hip abductor - 100, 135, 160, 175xAMRAP
Goblet squat - 35xAMRAPx4

Hip adductor - 110, 145, 170, 185xAMRAP

Didin’t really feel the MMC with today’s workout. Legs are still shook from 0 to 18 km of running.

849

BB lunges - BWx10, 75x10x3, BWx10
NG cable row - 45, 75, 90, 105, 120xAMRAP; last set drop @ 90, 60xAMRAP
Rope pull over - 30, 50, 55, 65xAMRAPx3
Supinated pull down - 105, 135, 150, 165x6-8x4
HS low row (WPS) - 55x12, 80x8x4, 90x8x4
Hyper extension - BW, 10, 25x8x4, 35x8x4

850

Super set:
NG pull up - BWxAMRAPx3
Dip - BWxAMRAPx3

Reverse peck fly - 25, 30x15-20x3
High face pull - 35, 40xAMRAPx3
Machine lateral - 25, 35, 45, 55xAMRAPx3
EZ upright row - 30xAMRAPx3
Seated DB shoulder press - 35, 50, 60x6x4
OHP - 95x9x3
DB lateral - 5, 7.5, (10 5)xAMRAPx4
Incline DB fly - 35x15, 40x12x4
Seated cable fly - 30, 45xAMRAPx3
Seated calf raise - 45, 55, 60, 65xAMRAP; last set drop @ 55, 45xAMRAP

851

Super set:
Supinated pull up - BWxAMRAPx3
Dip - BWxAMRAPx3

CG bench - BAR, 95x15, 145x7x3
Incline DB curl - 17.5x15, 20x10-12x4
Incline EZ skull crusher - 40, 70x12, 80x10x3
Drag curl - 50x10x3

Compound set:
EZ tricep push down (kg) - 27.5, 30, 32.5x10
Reverse EZ tricep pull down (kg) - 27.5x10x3

HS bicep curl (WPS) - 30, 40x10x2

Front squat (narrow) - BAR, 135, 185x10-12x5
Front squat (narrow/pause) - 205, 225x2x3
Hyper extension - BW, 25x12, 35x10x4
Hip adductor - 105, 135x20, 165x12x3
Hip abductor - 105, 135, 150x10x3
Lying leg curl - 50, 75, 85x8
Seated leg extension - 45, 70, 85x8x4, 100x8

852

Super set:
NG pull up - BWxAMRAPx4
Dip - BWxAMRAPx4

Seated DB shoulder press - 35x15, 50, 55, 60x8x3
DB lateral - 5, 10, 12.5xAMRAPx4
Reverse peck fly - 40, 50, 60x8x8
Machine preacher curl - 45, 75xAMRAP

853

Chin up (2 sec pause/2 sec eccentric) - BWx5x3
Lying leg curl - 40, 50, 65, 80x8x3
Seated leg extension - 45, 60, 75, 90, 105, 120, 135, 150xAMRAP
Hyper extension - BWx16x2, 10x10x3
Hip adductor - 105, 135, 150, 165, 180xAMRAP
Hip abductor - 105, 135, 140x10x4
Front squat (pause) - 135, 185x8, 235x3x8
Sumo DL (pause @ mid shin) - 135, 225, 315x3x6
DB shrug (2 sec pause) - 45x15x4
Seated calf raise - BASE, 25, 50xAMRAPx2, 60xAMRAPx3; last set drop @ 50, 25, 10, BASExAMRAP
Reverse peck fly - 40xAMRAPx4

854

Supinated BB row - BAR, 95, 115, 135x10-15, 145x8x4
NG cable row - 75, 90, 105, 120, 135x8x4

Compound set:
Rope pull over - 45, 60xAMRAPx3
Medium width pull down - 120x8x4

Trap bar DL shrug (noBar) - 90x10, 180x8x5
HS low row (WPS) - 45, 70x10x4
Front squat (narrow/pause) - BAR, 135, 185x12, 225x3, 235, 245, 255x1, 265xFAILx2; clipped the bar on both fails

855

Super set:
Reverse peck fly - 30x15x5
Peck deck - 75, 90x20, 105, 120x15, 135x12

Machine lateral - 45, 50, 60xAMRAPx2
DB lateral - 2.5, 5x15, 10xAMRAPx4
Seated DB shoulder press - 35x15, 45x12x4, 55x6
Incline DB press - 55x10x4
Incline DB fly - 30x10x4
Incline DB pull over - 30, 40xAMRAPx3
Front squat (narrow/10secPause) - 135x15, 185x3, 205x3, 225x8

856

Super set:
Reverse peck fly - 30, 45x15x3
Standing calf raise - 80, 100, 120xAMRAPx2

Super set:
Seated calf raise - 25, 35, 45, 60xAMRAP
Reverse BB wrist curl - BAR, 65, 85, 105xAMRAP

Super set:
Chin up (narrow) - BWxAMRAPx4
Dip (triceps) - BWxAMRAPx4

Super set:
Incline EZ skull crusher (noBar/Inner) - 40x10x2, 45x10x2
Incline DB curl (offset outer grip) - 17.5, 20xAMRAPx3

Incline DB tricep extension - 20x8x2

Super set:
Machine preacher curl - 45, 60xAMRAP
Reverse tricep pull down - 30, 45xAMRAP

Front squat (narrow/10 sec pause) - BAR, 135, 185x3, 235x1x5
BB lunge - 75x10x3
Lying leg curl (narrow) - 45, 60xAMRAPx2

857

Reverse peck fly - 25, 40xAMRAPx3
Machine low row (supinated) - 25, 40, 65xAMRAP

Hip abductor - 105, 140, 155x15x3
Hip adductor - 105, 120, 135x12x3

Super set:
Seated leg extension - 60, 75, 90, 105, 120xAMRAP
Lying leg curl (narrow) - 50, 65, 80x10x4

Hyper extension - BW, 10x20, 25x10x3

Super set:
Front squat (pause 5 seconds) - BAR, 135, 185x10, 235x2x6
Chin up - BWx4x9

DB SL (toe elevated) - 50x20, 70, 80x15x3
DB shrug - 45x15x5
Seated leg curl - 100, 115x15x2
Seated leg extension - 85, 100, 115xAMRAP
HS Machine bicep curl (WPS) - 40x8x3
Machine preacher curl - 65, 40xAMRAP

858

Super set:
Reverse peck fly - 25, 40, 55x15x3
Peck deck - 75, 90, 105, 120, 135xAMRAP

Wide width pull down - 60, 75xAMRAPx3
Machine lateral - 25, 40, 55xAMRAPx4

Super set:
DB lateral - 5xAMRAPx2, 7.5xAMRAPx2, 10xAMRAPx2
DB shrug (3 sec pause) - 45x10-15x6

Seated DB shoulder press - 35, 50x10, 55x7-8x4; last set drop @ 40, 30xAMRAP
Incline DB press - 50x10, 70x6x3

Super set:
Incline DB fly - 30x10x3, 35x10
Incline DB row - 10, 20xAMRAPx4

Super set:
Incline DB pull over - 35, 45xAMRAPx3
Incline DB row - 20xAMRAPx4

Super set:
Chin up (narrow) - BWx6-8x3
Dip - BWxAMRAPx3

HS machine bicep curl (WPS) - 30x10x3
Reverse BB wrist curl - 60, 80xAMRAPx4

859

Reverse peck fly - 30xAMRAPx3

Super set:
Hip adductor - 75, 100, 130, 145, 160, 175, 190x15
Hip abductor - 75, 100, 115, 125, 130x15x2, 135x15

Single leg horizontal calf push - 50x15, 70, 75, 80, 85, 90, 95x12
Single leg seated leg extension - 25, 40, 45, 50, 55x12x2
Lying leg curl - 40, 50, 65x12, 80x10x3, 95x8
Seated leg curl - 100, 115, 130xAMRAP
Hyper extension - BWx20, 10, 15, 10x12, BWx15

Front squat (narrow) - BAR, 135, 185x8x6
Single leg leg press (noBase) - 35x10x4
Dip - 10xAMRAPx3
Kneeling leg curl (WPS) - 30x10x2, 35x10

860

Reverse peck fly - 25, 40, 55xAMRAP
HS NG row (WPS) - 45x20, 90x12, 100x12x3
NG pull up - BWx5x6
Rope pull over (KG) - 17.5, 22.5, 27.5, 32.5xAMRAP
Supinated BB row - BAR, 95x15, 145x10x4
Front squat (narrow/10 sec pause) - BAR, 135, 185, 235, 245x1x4
HS front pull down (WPS) - 45, 70x10x3
Seated calf raise - 25, 50, 75, 85xAMRAPx3, 50, 25, 10xAMRAP
Machine preacher curl - 25, 50, 75, 50, 25xAMRAP