Eye's Training Log

basily · September 2, 2015, 7:03pm

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

basily · September 3, 2015, 7:40pm

Wide width pull down - 75, 90, 105xAMRAP
Reverse peck fly - 25, 40, 55xAMRAPx3
Machine lateral - 30, 40, 50, 55xAMRAPx2, 60xAMRAPx3

Super set:
DB lateral - 5, (10, 5)xAMRAPx4
DB shrug (3 sec pause) - 35x10x5

Seated DB shoulder press - 25, 40, 55x8, 60x6x4, 40xAMRAPx3
Incline DB row (chest sup) - 5, 10xAMRAPx2, 15xAMRAPx2
Incline DB fly - 30, 35x15, 40x10x2
Cable pull over (kg) - 22.5, 27.5, 32.5xAMRAPx2
Dip - BWxAMRAPx2
Back squat (low/3 sec pause) - BAR, 135, 225, 275x3x3

basily · September 4, 2015, 9:16pm

Reverse BB wrist curl - BAR, 65, 85, 105, 125xAMRAP; last set drop @ 105, 85, 65xAMRAP

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

Compound set:
Incline DB curl - 20, 22.5xAMRAPx3
BB drag curl - 40xAMRAPx4

Incline skull crusher (inner/noBar) - 40, 50x10, 60xAMRAPx2
Machine preacher curl - 75xAMRAPx2; last set drop @ 45xAMRAP
Tricep push down (kg) - 37.5, 42.5, 32.5xAMRAPx2
Front squat (narrow/ 5 sec pause) - BAR, 135, 185x3, 235, 245, 255, 265x1
Front squat (narrow) - 270, 280x1x2

Front squats felt really stable and smooth

basily · September 6, 2015, 4:57pm

Reverse peck fly - 25, 40, 55xAMRAPx2
Hip adductor - 105, 120, 135, 140, 145x15
Hip abductor - 105, 120, 125, 130, 135x15
Single calf horizontal calf push - 30x25, 50x20, 70x12x3; last set drop @ 50, 30x12
Lying leg curl - 45, 55, 70x15, 85x10x3
Seated leg curl - 105, 120x10x2
HS seated leg extension (WPS) - 30, 40, 50, 65x8x3
Hyper extension - BW, 25, 35, BWx8

Front squat (narrow) - BAR, 135, 185, 205x8x5
Wide width pull down (kg) - 27.5, 32.5, 37.5, 42.5xAMRAP
Supinated pull down (kg) - 22.5, 37.5, 42.5xAMRAP
DB SL - 55x12x4

basily · September 7, 2015, 4:58pm

Super set:
Reverse peck deck - 25, 40, 55xAMRAPx3
Peck deck - 75, 90, 105, 120, 135xAMRAP

Machine lateral - 30, 40, 45xAMRAPx3

Super set:
DB lateral - 5x12, 10x12x4
DB front raise - 5, 10x10x4

Seated DB shoulder press - 30x15, 50x10x5
Incline DB fly - 30x12, 35x12x2, 40x10x2
Incline DB pull over - 40xAMRAPx2, 50xAMRAPx2
Incline DB row - 5, 10, 17.5xAMRAPx2
Behind the neck pull down (kg) - 27.5, 32.5xAMRAPx2
Dip - BWxAMRAPx4
Back squat (low/pause) - 95, 135, 225x3, 275x4x3

basily · September 9, 2015, 12:51am

Dip - BW, 10, 15, BWxAMRAP
Front squat (narrow/pause) - 135, 185, 225, 245x3x6, 265x1x2, 275x1x2

Super set:
Hip abductor - 105, 120, 135, 140, 165xAMRAP
Hip adductor - 105, 120, 135, 140, 165xAMRAP

Lunges - 75x10x2
Goblet squat - 75x12x3

basily · September 10, 2015, 3:09am

BB row (supinated) - BAR, 95, 145, 165x10-12x4
NG cable row - 75, 90, 105, 140xAMRAPx4
Cable pull over (kg) - 22.5, 27.5, 32.5, 27.5xAMRAP
Supinated pull down - 120, 140x8x5
HS NG row (WPS) - 45, 90x15, 110x10x4
Hyper extension - BW, 10, 25x12x4
HS front pull down (WPS) - 60, 65x12, 75x8x4
BB curl - 40, 50, 60xAMRAPx2

basily · September 10, 2015, 7:40pm

Reverse peck deck - 15, 30, 45xAMRAPx4
DB lateral - 5xAMRAPx3
Seated DB shoulder press - 30, 45, 55x10-12x4
Incline DB press - 55, 70, 80x6x3
Incline DB fly - 30, 35, 40, 45x15
Incline DB pull over - 45, 50, 55xAMRAP

Compound set:
EZ upright (noBar/outer) - 10, 20xAMRAPx3
DB lateral - 5xAMRAPx4

basily · September 12, 2015, 2:47am

Front squat (narrow/pause) - BAR, 95, 135, 185, 225, 245, 265x1
Front squat (narrow) - 275, 285x1

Super set:
Chin up (narrow) - BWxAMRAPx3
Dip - BWxAMRAPx3

Incline skull crusher (noBar/inner) - 40, 60x8, 70x6x3

Compound set:
Incline DB curl - 22.5xAMRAPx4
Drag curl - 45xAMRAPx4

Machine preacher curl - 75xAMRAPx3
Reverse tricep pull down (kg) - 37.5x15x2
Tricep push down (kg) - 47.5x15x2

basily · September 13, 2015, 6:20pm

Front squat (narrow/pause) - BAR, 135, 185x10, 240x4x4
Front squat (narrow) - 240x4x4
BB row (supinated) - 95, 145x20x4
DB SL (toe elevated) - 25x15x2, 55x15x2, 75x15x2
Wide width pull down (kg) - 32.5, 37.5, 42.5xAMRAP
BTN wide width pull down (kg) - 27.5, 32.5xAMRAPx2
Seated calf raise - 10, 20, 30, 40xAMRAPx4; last set drop @ 30, 20, 10xAMRAP
HS seated leg extension (WPS) - 30, 40, 50, 60, 70, 80xAMRAP
Hyper extension - BW, 12x20, 25x12, 35x8x2
Hip abductor - 100x15, 115x12x2, 130x12x2
Hip adductor - 105x15, 120, 135x10x2, 150x10

basily · September 15, 2015, 4:41am

Front squat (narrow/pause) - BAR, 135, 185, 235, 255, 265x2, 275x1x3
Front squat (narrow) - 285, 295, 305x1, 235, 185x3
Seated DB shoulder press - 35x20, 55x11-15x4
Incline DB press - 65x12x3
Incline DB fly - 35x12-15x3
Dip - BWxAMRAPx2

Compound set:
DB lateral - 5xAMRAPx4
BB upright - 30xAMRAPx4

Plate front raise - 25x12x3

basily · September 16, 2015, 1:30am

BB row (pronated) - BAR, 95, 115, 135xAMRAPx3
Front squat - BAR, 135, 185, 2-5x12, 225x9-10x3
DB SL (toe elevated) - 60x20x5
Goblet squat - 60x15x4

Gym was packed

basily · September 18, 2015, 4:27pm

Super set:
Cable curl (kg) - 10xPUMPx3
Cable tricep pull down (kg) - 10xPUMPx3

Super set:
Dip - BWxAMRAPx5
DB curl - 35xAMRAPx5

Compound set:
Incline EZ skull crusher (Inner/noBar) - 40x12, 50x9-11x3
Incline EZ CG press (inner/noBar) - 40, 50xAMRAPx3

Compound set:
Incline DB curl - 20xAMRAPx4
Drag curl - 45xAMRAPx4

Cable tricep pull down (kg) - 22.5, 27.5xAMRAPx3
Cable curl (kg) - 22.5, 27.5xAMRAPx3

Super set:
Hip abductor - 110, 125, 135, 145xAMRAPx3
Hip adductor - 110, 120, 135, 145xAMRAPx3

Sprained by back on Tuesday while sumo deadlifting. Nothing serious, but will definitely need to relearn the motor pattern. On a positive note, I still managed to pull 500x2 double overhand having not deadlifted in 2-3 months

basily · September 20, 2015, 7:36pm

Reverse peck fly - 25, 30xAMRAPx3
Hip abductor - 100, 115, 120, 125, 130x15
Hip adductor - 100, 115, 130x15x2, 145x15
Lying leg curl - 50, 65, 75x15x2

Compound set:
Seated leg curl - 90x8x4
Hyper extension - BWx8x4

Front squat (narrow) - BAR, 135, 185x10-12x5
BB lunge - 70x10x5
Smith SL (noBar) - 50, 100xAMRAPx4
HS Kneeling leg curl (WPS) - 30x15x3
Standing calf raise - 70, 90, 110, 130xAMRAP
Seated calf raise - 45xAMRAPx4

BB row (supinated) 135x20x2, 155x15x4
Incline DB row - 50x20x3
WW BTN pull down (kg) - 32.5xAMRAPx4

basily · September 22, 2015, 2:21am

Front squat (narrow/pause) - BAR, 135, 185, 235, 255x2x6
Seated DB shoulder press - 35x10, 55x8-10x6
Incline DB fly - 35x13-15x5
Dip - BWxAMRAPx4
DB row - 12.5xAMRAPx4

Compound set:
DB lateral - 5xAMRAPx4
BB upright - 40xAMRAPx4

basily · September 24, 2015, 2:15am

SG rack pull (mid shin) - BAR, 135, 225x10x5
Chin up (narrow) - BWxAMRAPx5
NG cable row - 60, 95xAMRAPx2, 110xAMRAPx2
Wide width pull down - 60, 75, 90, 110xAMRAP
HS front pull down (WPS) - 55, 90, 80x10x2
HS low row (WPS) - 45x20, 90x15, 80x15x2
Hyper extension - 10x12x3
BB curl - 50, 60xAMRAP

basily · September 25, 2015, 8:10pm

Super set:
CG bench - BAR, 95, 135, 145x8x4
BB curl - 60xAMRAP6

Super set:
Incline EZ skull crusher (inner/noBar) - 50x9x4
Incline DB curl - 20xAMRAPx4

Compound set:
Machine preacher curl - 75x8x3, 60xAMRAP
Drag curl - 40xAMRAPx4

Compound set:
Underhand tricep pull down (kg) - 32.5x15x3
Overhand tricep press down (kg) - 32.5x15x3

Seated calf raise - BASE, 10, 20, 25, 30, 20xAMRAP
Dip - BWxAMRAPx4

basily · September 26, 2015, 4:34pm

SG rack pull (mid shin) - BAR, 135, 225, 245x10x2, 275x6x4
OHP (wide width) - BAR, 95x12, 115x6x5
DB lateral - 10, 12.5, 15, 17.5xAMRAP
Machine lateral - 50xAMRAPx4, 65xAMRAP
Reverse cable fly (kg) - 2.5, 5x15, 7.5x10x3
Dip - BWxAMRAPx4

basily · September 27, 2015, 6:19pm

HS seated leg extension (WPS) - 30, 40, 45, 50, 55x15, 60, 65x10; last set drop @ 45, 25, 15x10
Front squat (narrow) - BAR, 135x15, 185x8, 235x4, (255x2x2)x8, 275x1
BB row (supinated) - BAR, 135x25, 155x20x4, 135xAMRAP
BB lunge - 70x12x6
DB SL (toe elevated) - 30, 55x15-20x4
HS kneeling leg curl (WPS) - 40x20x3
BTN wide width pull down (kg) - 37.5, 42.5xAMRAPx3; last set drop @ 27.5xAMRAP
Hyper extension - 10, 25x10x3
Seated calf raise - BASE, 25, 35, 50, 25, 10, BASExAMRAP
HS bicep curl (WPS) - 45, 50, 55x8-12

Trying to maintain/progress slower on front squats while strengthening my backside; have been doing too much pushing and not enough pulling in the past.

basily · September 28, 2015, 4:01pm

Reverse cable fly - 10x20x3
OHP - BAR, 75x8, 115, 120x6x3

Super set:
Seated DB shoulder press - 40x8, 55x6-7x4
DB upright - 20x15x5

Compound set:
Incline DB press - 60x10-12x3
Incline DB fly - 30xAMRAPx2, 25xAMRAP

Super set:
Incline DB pull over - 45xAMRAPx3
Incline DB row (pause @ top) - 45x10x3

Face pull - 30xAMRAPx4

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Eye's Training Log

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