Eye's Training Log

basily · September 29, 2015, 4:44pm

Back squat (10sec pause/high) - BAR, 135, 185, 235x3x2, 285x2x6
NG cable row - 75, 120, 150xAMRAP
Rack pull - 135, 225x12x3
BTN pull down - 75, 90, 105xAMRAPx2
HS low row (WPS) - 45x20, 70x15x2

basily · October 1, 2015, 2:27am

Front squat (pause) - BAR, 135, 185, 235, 255x3, 260x2x3, 275x1x4
BB row (supinated) - 135x25, 155x20, 165x12x3
Chin up - BWx4-9x5
Incline DB row - 45x20, 55x15, 65x12x3, 45x20
Hyper extension - 10, 15, 17.5x12x4
BB curl - 50, 65xAMRAPx3
Supinated pull down (wide) - 105x10x2, 120x10

basily · October 1, 2015, 4:17pm

Reverse cable fly - 10x15x3
OHP - BAR, 75, 95, 115x6-8x4
Incline DB press - 40, 60x12x4
Seated DB shoulder press - 50x8-12x3
DB upright - 20, 22.5x15x4
Sumo DL - 155, 265, 355, 405, 445x3x2,
Sumo DL (pause @ mid shin) - 355x3x3

Compound set:
Incline DB fly - 35xAMRAPx6
Incline DB pull over - 35xAMRAPx6
DB lateral - 10, 15xAMRAPx4, 10xAMRAP

basily · October 2, 2015, 8:07pm

Front squat - BAR, 135, 185x8, 235x5, 255, 275x1
CG bench - BAR, 115, 150x8x4, 170x4
BB curl - 50, 65, 70x8x3
Incline EZ skull crusher (noBar/inner) - 50x8-12x4

Compound set:
Incline DB curl - 22.5xAMRAPx3
Drag curl - 35xAMRAPx3

Dip - BWxAMRAPx2
Machine preacher curl - 75xAMRAPx3
Reverse EZ tricep pull down (kg) - 32.5xAMRAPx3

basily · October 4, 2015, 7:18pm

Sumo DL - 135x3x2, 225x3x2, 275, 325x3x6
BB lunges - 80x12x8
Front squat - 135, 225, 275, 290, 300x1
BB row (supinated) - 135x30, 155x25, 165x12x4
BTN wide width pull down (kg) - 32.5xAMRAPx4
Single leg leg extension - 25, 40x10x2, 45x10x2
Single leg seated leg curl - 40, 55, 70x12x2
HS kneeling leg curl (WPS) - 30, 35, 40x15
Seated calf raise - 45, 55xAMRAP, 60x8x4
HS high bicep curl (WPS) - 40, 45x8-10x2

Relearning sumo DL, with emphasis on the thrust/glute contraction

basily · October 5, 2015, 5:47pm

Seated OHP - BAR, 75x8, 95x6-8x6
DB lateral - 5, 10, 12xAMRAPx4
DB reverse fly - 2.5xAMRAPx5
HS seated shoulder press (WPS) - 50, 55, 60, 65, 70xAMRAP

Compound set:
Lying incline DB row (pause) - 10x12x5
Reverse smith shrug (noBar/pause) - 20, 40x12x4

Compound set:
Incline DB fly - 30, 35, 40, 45xAMRAP
Incline DB pull over - 30, 35, 40, 45xAMRAP

Seated tricep push down - 110, 130, 150xAMRAP; last set drop @ 90xAMRAP
Cable fly (kg) - 12.5xAMRAPx5

basily · October 6, 2015, 5:05pm

BB lunges - 75x10x8
Front squat - 135, 225, 255x3, 275x2, 275x3x3
Goblet squat - 65x15x4

Super set:
Hip abductors - 105, 120, 135xAMRAPx3
Hip adductors - 105, 120, 135, 150, 165xAMRAP

Lying leg curl - 70xAMRAPx4

basily · October 7, 2015, 9:26pm

Reverse cable fly - 5x15x3
Front squat (pause) - BAR, 135x8, 225, 255x3, 275x1
Front squat - 285x1x8
BB row (supinated) - BAR, 135x30, 155x15, 165, 170x12x3
Wide width pull up - BWx5-8x5
Supianted pull down - 130x10x4
Incline DB row - 30, 45, 60x12x4
HS low row (WPS) - 35x20, 60x12
Hyper extension - BW, 10x20x3
BB curl - 40, 55, 65xAMRAPx2

basily · October 9, 2015, 12:43am

Sumo DL (pause) - 135, 225, 315, 405x3x2
Sumo DL - 455x1, 455x2, 455x3, 455x4, 455x5
Seated DB shoulder press - 30, 45, 55x8-9x5
DB lateral - 10xAMRAPx2, 15xAMRAPx4
Medium width pull down - 105xAMRAPx4

basily · October 9, 2015, 7:54pm

CG bench - 35x12, 140x7-8x6, 35xAMRAP
BB curl - 40, 55xAMRAPx3
Incline EZ skull cursher (noBar/inner) - 20, 40xAMRAPx3

Compound set:
Incline DB curl - 22.5xAMRAPx2, 25xAMRAP
Drag curl - 35xAMRAPx3

Tricep rope pull down (kg) - 23xAMRAPx4
Machine preacher curl - 75xAMRAPx3

basily · October 10, 2015, 5:38pm

HS leg extension (WPS) - 20x20x3, 30x15x2
Sumo DL - 135x3x6
Front squat (pause) - BAR, 135, 185, 225, 245, 275x1
Front squat (EMOM) - 285x1x5, 290x1x5, 295x1x5
DB lateral - 5, 10, 15xAMRAPx4
Standing calf raise - 70, 90, 110xAMRAP
Medium width pull down (kg) - 35xAMRAPx3
Tricep press down - 110xAMRAPx3

basily · October 11, 2015, 7:04pm

BB lunges - BWx10, 40x10, 90x8x5, (90x8 BWx8)x5
Front squat (5 sec pause) - 135, 225, 245, 275x1
Front squat - 285, 295x1, 225x3
BB row (supinated) - BAR, 135x20, 155x12, 175x10x4
Tbar row (chest sup) - (25, 50, 75, 100, 75, 50, 25xAMRAP)x3
HS front pull down (WPS) - 40, 60xAMRAPx3
HS high bicep curl (WPS) - 35x12, 45x8x3; last set drop @ 25xAMRAP
HS kneeling leg curl (WPS) - 30x20, 35x15, 40x12x4

basily · October 12, 2015, 8:18pm

Supinated tBar row (chestSup/RearDelt) - BASE, 5xAMRAPx4
Reverse peck fly - 20, 25xAMRAPx2
DB lateral - 5, 10xAMRAPx2, 12.5xAMRAPx2, 15xAMRAPx2
Seated OHP - BAR, 65, 85, 105x8x5
DL - 135, 185, 225, 275x5x4
Front squat - 135, 225, 245, 275, 285x1
Incline skull crusher - 40, 60, 70, 80x8, 90x5x3
Tricep press down - 70, 110, 150x12-15x2, 170x10x3
1 arm reverse grip tricep pull down - 10, 20x12x2
Medium width pull down (kg) - 35, 40, 45, 50xAMRAP

basily · October 13, 2015, 7:26pm

Ab machine - BASE, 5, 10xAMRAPx6
Hyper extension - BW, 10x10x4
Front squat (pause) - 135, 185, 225, 245, 275x1
Front squat - 275x2x10
Sumo DL - 135, 225, 315x3
Seated OHP (pause) - BAR, 65, 85x6, 105, 110x4x3
DB lateral - 5, 10xAMRAPx3

basily · October 14, 2015, 5:01pm

Front squat (pause) - 135, 185, 225, 245, 275x1
Front squat - 290x1
Chin up (wide) - BWx6-10x5

Compound set:
Medium width pull down - 120x10x4
NG cable row - 60xAMRAPx4

Incline DB row - 25x15, 50x12x4
HS low row (WPS) - 45x15, 90x10x3; last set drop @ 45x10
Cable curl (pause) - 35, 40xAMRAP

basily · October 15, 2015, 8:03pm

Compound set:
Cable lateral - 5x12x4
Cable reverse fly - 5x12x4

Seated OHP - BAR, 65, 85, 105, 115x8, 120x6x2
Seated DB shoulder press - 35, 45x10x4
Incline DB fly - 25, 30, 40x12, (45x8 25xAMRAP)x2
DB lateral - 5, 10, 12.5xAMRAPx3
Front squat (pause) - BAR, 135, 185, 225, 255, 275x1
Front squat - 295x1

basily · October 16, 2015, 5:41pm

Super set:
CG bench - BAR, 115, 155x6x5
BB curl - 65xAMRAPx5

Super set:
Incline DB tricep extension - 17.5x10, 20x8x4
Incline DB curl - 22.5xAMRAPx4

Compound set:
DB curl - 40x4
NG plate curl (supinate at top) - 10xAMRAPx4

Compound set:
Reverse grip tricep pull down (kg) - 27.5x10x4
Tricep pull down (kg) - 27.5x10x4

Front squat (pause) - BAR, 135, 185, 255, 275, 285x1
Front squat - 290x1

basily · October 17, 2015, 4:53pm

Ab crunch - 50, 70xAMRAPx4
Front squat (pause) - BAR, 135, 185, 225, 265x3,
Front squat - 265x3x9, 285, 305x1
SG SL - BAR, 95x12x4
Standing calf raise - 70, 90, 110xAMRAP
Seated calf raise - BASE, 25xAMRAPx3
Wide width pull down (kg) - 32.5, 40xAMRAP, 50x12x2
DB lateral - 5, 7.5, 10xAMRAPx2, 5xAMRAP

basily · October 18, 2015, 4:42pm

Lying leg curl - 35, 55, 75xAMRAP
Seated leg curl - 50, 60, 70xAMRAP
Hip adductor - 100, 115, 130, 145xAMRAP
Hip abductor - 100, 115, 120, 125xAMRAP
Hyper extension - BWx20, 10x12x3
HS seated leg extension (WPS) - 30x10x3, 40x10x2
DB shrug (3 sec pause) - 25x10x2, 35x10x3
Smith seated shoulder press (noBar) - 50, 60xAMRAPx4
Seated cable fly - 10, 15xAMRAPx3
BB row (supinated) - BAR, 95x15, 115x10x4
Front squat (pause) - 135, 185, 225, 255, 285x1
Front squat - 295x1
NG tbar row (chest sup) - 25xAMRAPx4

Was quite fatigued and sore from yesterday and instead of missing a day I pumped a lot of blood into the muscles with accessory movements.

basily · October 19, 2015, 10:59pm

cable lateral - 5x15x3. 10x12x3
reverse cable - 10, 15x12x4
DB lateral - 5, 7.5, 10, 12.5xAMRAPx4
Front squat (pause) - 135, 185, 225, 265, 285x1
Front squat - 295x2
Wide width pull down - 75, 105, 135x12, 145x8x4
Incline EZ skull crusher (noBar/inner) - 40x12, 60x8x5

Compound set:
DB curl - 35xAMRAPx3
NG plate curl (supinate at top) - 10xAMRAPx3

1 arm tricep cable pull down (kg) - 7.5, 12.5x12x4
Cable curl (pause @ top/kg) - 12.5xAMRAPx3, 15xAMRAP
Dip - BWxAMRAPx4
Incline DB fly - 25xAMRAPx3
Incline DB pull over - 35xAMRAPx8

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