Eye's Training Log

Training Training Logs
901

Front squat (pause) - 135, 185, 225, 265, 285x1
Front squat - 295x2x2, 295x1, 295x2

BB lunges - (75x10 + BWx5)x4
BB SL - 75x12x4
Seated leg extension - 45, 60xAMRAPx2

902

BB row (supinated) - BAR, 135x30x2, 155x20x5
Wide width chin up - BWx4x4

Compound set:
Medium width pull down - 135x6-8x4
NG cable row - 60, 90xAMRAPx3

Incline DB row - 30, 40, 45x12x4
Front squat (pause) - 135, 225, 265, 285x1
Front squat - 300x1x4
BB curl - 40x20x3

903

YESTERDAY’S WORKOUT:

Reverse cable fly - 10x15x4
Seated DB shoulder press - 50x8x5
DB lateral raise - 5, 10, 15xAMRAPx4
DB front raise - 5, 10xAMRAPx4
Front squat (pause) - 135, 185, 225, 265, 285, 295x1
Front squat - 305x1

TODAY’S WORKOUT:

Ab machine - 10xAMRAPx2, 25xAMRAPx2
Reverse cable fly (kg) - 2.5x15, 7.5x12x4
CG floor press - BAR, 135x8, 155x5x5
BB curl - 40, 60, 70x6-10x4

Compound set:
Dip - BWxAMRAPx4
Chin up - BWxAMRAPx4

Compound set:
Incline DB tricep extension - 10, 17.5x8-10x3
Incline DB curl - 20, 22.5xAMRAPx2

Compound set:
Reverse tricep pull down (kg) - 27.5x15x2
Cable curl - 22.5xAMRAPx2

Standing calf raise - 55, 75, 90, 115, 130xAMRAP
Front squat (pause) - BAR, 135, 205, 265, 285x1x5
Back squat (high) - 225x3x2
Hyper extension - BW, 10xAMRAPx2
Ab machine - 10xAMRAPx4

904

HS kneeling leg curl (WPS) - 20x25x2, 25x15x2, 30x10
Front squat (pause) - BAR, 135, 205, 225, 245, 265, 285, 295x1
Front squat - 295x1x4
BB lunges - BWx10, 80x10x6

Supinated pull down (kg) - 20, 32.5, 40xAMRAPx2
Wide width pull down - 40xAMRAPx3
DB lateral - 5x20x2, 10x12x4, 12.5x8x2, 5xAMRAP
BB row (supinated) - 135x10x4
HS high bicep curl (WPS) - 70x5, 50x6x2, 30xAMRAP
Machine crunches - 90xAMRAPx3; last set drop @ 70xAMRAP

905

HS seated shoulder press (WPS) - 30, 50, 70, 80, 90, 100, 110x4-15, 80xAMRAP
Seated DB shoulder press - 40x10-12x4
DB lateral - 5x20, 10x12, 15x8x5
Reverse cable fly - 5x15, 7.5x12x2
Front squat (pause) - 135, 185, 225, 255, 275, 285x1
Front squat - 295, 305x1
Deficit BB SL (1.5") - 95, 105, 115x12
Lying leg curl - 50, 65, 80x8-12x4
Straight bar pull down (kg) - 12.5, 17.5, 22.5, 27.5xAMRAPx2
Face pull - 20, 30xAMRAPx2

906

Reverse cable fly - 5x15x4
Cable lateral - 5x12x2, 7.5x8x2
Straight bar cable pull over - 30, 45, 60xAMRAPx2
Front squat (pause) - BAR, 135, 185, 225, 255, 275, 285, 295x1
Front squat - 305x2, 310x1

Supinated pull down - 90x12, 120, 135, 150x8x3
BB curl - 40, 55xAMRAPx3
Incline BB skull crusher - 50x12, 65x8, 75x7-8x5
Incline DB curl - 20, 22.5xAMRAPx3
Incline DB tricep extension - 17.5x8-10x4
Cable curl - 30, 45, 60xAMRAPx2
1 arm reverse grip tricep pull down - 15x12x4

907

Straight bar cable pull over - 30, 45, 60x15x4
BB SL (dead stop) - BAR, 95, 145x8x5
Back squat (high) - 135x15, 185x12
Back squat (low) - 225x10x2
Back squat (low/pause) - 275, 295, 315x2x3
Front squat - 185, 225, 275, 295x1x2

Goblet squat - 65x12x5

Super set:
Seated leg extension - 60x15, 75x12x4
Lying leg curl (wide) - 60x15, 75x12x4

908

Medium width pull up - BWx8x6
BB row (supinated) BAR, 95, 145, 165x8x4, 165x12
Supinated pull down - 75, 120, 135, 150, 165x8, 180x6; last set drop @ 135, 90xAMRAP

Compound set:
Incline DB curl - 20, 22.5xAMRAPx4
Drag curl - 35xAMRAPx5

HS low row (WPS) - 45x20x4
Front squat (pause) - BAR, 135, 185, 225, 275, 285, 295x1
Front squat - 305x1x4
BB lunge - 25x50

909

Medium width chin up - BWx8x6
Wide width chin up - BWx5x5
Incline BB skull crusher - 45x15, 55x12, 70x8x5
BB curl - 50x21x4
Incline DB tricep extension - 17.5x10x3, 20x8x2
Incline DB curl - 20x15, 22.5x10, 25xAMRAPx2
1 arm reverse tricep pull down (kg) - 7.5, 12.5x12x4
1 arm cable bicep curl (kg) - 12.5x12x3

Front squat (pause) - BAR, 135, 185, 225, 275, 285x1x2
Front squat - 285x2x2

910

Might be taking a deload week so workouts may not be recorded

911

Peck deck - 70, 120, 135, 150x12
Face pull - 20, 30x15x4
Incline DB press - 35, 60x9-12x4
Incline DB fly (pronated) - 25, 30x12-15x3
Decline CG bench - BAR, 135, 155x6x4

Compound set:
BB curl - 40, 65x8x4
Drag curl - 40x8x4

Incline DB tricep extension - 17.5, 20x8-10x3
DB curl - 35xAMRAPx3
High cable row (clavicle) - 30x15x4
Machine lateral - 45x100; few sets as possible

912

Standing leg curl (WPS) - LEGx20x2, 15x12x2, LEGx20
Standing calf raise - 60, 80, 100, 120x15x2
Back squat (pause/hybrid) - BAR, 135, 185, 225x8x2, 245x6x5
Goblet squat - 60, 75, 85x10-15x4
BB lunge - 70x10x4
Lying leg curl (wide) - 45, 60, 75x15, 90x10x3
Seated leg extension - 45, 60x15, 75x10x3
Seated calf raise - 25, 50, 60xAMRAPx2

913

1 arm cable row ? 15, 30x15, 40x12x3
Face pull ? 15, 30, 45x12x4
Rope cable pull over (rope/straight bar) ? 30, 45, 60, 75x10 x3
Medium width pull down ? 90, 135x8x3, 150x8
Wide NG pull down ? 95x8, 125x8x4

Compound set:
Incline DB row ? 75, 85x6x3
HS low row (WPS) ? 45x15x4

Sumo DL ? 155, 245x5, 335x3x4

Super set:
BB curl - 60x15x2
Reverse BB wrist curl - 60xAMRAPx2

Single leg GHR ? BWx8x3

914

Reverse cable fly - 10x15x4
Face pull - 30, 45x15x3
Seated NG DB shoulder press - 30, 40, 50, 55x8x4
Seated NG machine shoulder press - 75, 150x7-8x4; last set drop @ 90xAMRAP
2 hand landmine shoulder press (noBar) - 25, 50x12x3
Incline DB fly (pronated) - 25, 30x15x2

Super set:
Peck deck - 120xAMRAPx3
Cable rope pull over - 30xAMRAPx3

Rack pull - BAR, 135, 225, 275, 225x8

915

Rope hammer curl - 15, 30xPUMP
Rope tricep pull down - 15, 30xPUMP
Decline CG - BAR, 95, 135, 145, 150, 160, 165, 170x6; last set drop @ 135xAMRAP
DB curl - 25, 35, 40xAMRAPx4
Rope tricep pull down - 30, 45, 60, 75xAMRAP; last set drop @ 30xAMRAP
Machine preacher curl - 45, 60, 75, 90xAMRAPx2
DB tricep kickback - 10x20, 20x12x3

Compound set:
Incline DB curl - 22.5, 25xAMRAPx3
Drag curl - 35xAMRAPx4

Sumo DL - 135, 225x4x6, 325x2x5

Relearning and trying to find the right weight for decline CG. Grip was alternated between wide and NG for machine preacher curls.

916

Rope hammer curl - 15, 30xPUMP
Rope tricep pull down - 15, 30xPUMP
Decline CG - BAR, 95, 135, 145, 150, 160, 165, 170x6; last set drop @ 135xAMRAP
DB curl - 25, 35, 40xAMRAPx4
Rope tricep pull down - 30, 45, 60, 75xAMRAP; last set drop @ 30xAMRAP
Machine preacher curl - 45, 60, 75, 90xAMRAPx2
DB tricep kickback - 10x20, 20x12x3

Compound set:
Incline DB curl - 22.5, 25xAMRAPx3
Drag curl - 35xAMRAPx4

Sumo DL - 135, 225x4x6, 325x2x5

Relearning and trying to find the right weight for decline CG. Grip was alternated between wide and NG for machine preacher curls.

917

Ab machine - 30, 50, 70, 90xAMRAP
BB lunge - BW, 50, 80, 90x15x4
Back squat (pause) - BAR, 135, 185, 225, 275x4x4, 295x2x5
HS Kneeling leg curl (WPS) - 20, 30x20, 35x15x3
Standing calf raise - 50, 70, 90, 110xAMRAP
DB lateral - 7.5, 10x12x3

918

Wide width pull up - BWx8-13x4
Supinated pull down - 75, 100, 115x12, 130x8x4
Wide NG pull down - 100x15x2
1 arm seated cable row (KG) - 10, 20, 22.5x12x4
DB row - 20, 35, 50x12x3
Tbar row (chest supp) - 45, 70, 90xAMRAPx3
Rack pull - 135, 225, 315x5x3

919

Lying leg curl - 45, 60x15
Seated leg extension - 45x12x3
Standing calf raise - 60, 75 ,90, 110xAMRAP
Seated calf raise - 25, 45, 70x12x2
Back squat (hybrid/pause) - BAR, 135, 185, 225, 275x6x4, 285x6x2, 305x3
Goblet squat - 85x12x5
Lunges (reps/leg) - BWx20x3
Lying leg curl - 45, 60, 75, 90, 110x8x3
Seated leg extension - 60x8x4

Cable low row - 15x15, 30x8x3

Physio told me to do cable low rows daily and no pull up/down movements until my next visit in 2 days; trying to fix an ongoing shoulder and clavical issue.

920

High face pull - 30x10x4
Rope pull over - 30, 45, 60x10x2
Sumo DL - 155x3, 265x3x2, 355x3, 445x2x2, 495x4x4
Sumo DL (pause mid shin) - 445x2x2
Incline DB row - 35x20, 45x15, 55x12, 60x10x2
Single leg GHR - BWx8x4
HS low row (WPS) - 55x20, 80x16, 100x8x4
HS high row (supinated/WPS) - 45x15, 90x12x4
Cable low row - 20x15, 30x12x3