Eye's Training Log

Training Training Logs
1402

Back
DB hex press - 25, 40x8, 60x12, 65x8x2
BB lat pull over - 30, 50xAMRAPx3

Standing rope pull over - 20, 25, 30xAMRAP
NG tBar row (noBar) - 50, 100x12, 140x8x3
Seatedcalf raise - 35, 60, 75xAMRAPx2
HS NG high row - 60, 70, 80x8x2
Transverse archer rear delt row - 15, 20x8, 22.5x10x2
Bent-over NG cable row - 70, 75, 85xAMRAP

Great pump and workout

1403

Legs
Band side lunge - BWx8x2
Front squat (pause) - BAR, 135, 185x3x3, 245x3x7
Sumo DL (speed) - 135, 225x3x5
Hack squat (high/wide/noBase) - 90, 180, 270x8x2, x10
NG tBar row (chestSup) - 45, 90, 100x12x2
Horizontal calf push - 70, 110, 150x16, 170, 190x8x3
TRX reverse fly - BWxAMRAPx4
Knee tuck - BW, 5xAMRAPx3

Ate a ton yesterday, solid workout today.

1404

Chest/shoulders
Bench press - BAR, 95, 135x5, 155x2x3, 190x5, 190x3x7
Low incline DB press - 45, 70x8x3
Dip - BWx7x3
90 degree peck fly - 70xAMRAPx3

Machine lateral (top half) - 40, 45, 50xAMRAP
Cable lateral (bottom half) - 10xAMRAPx3
BB pull over - 30, 50xAMRAPx2

1405

HIT on treadmill for 15 min

DB hex press - 30, 45x8, 60x10x3
BB pull over - 40xAMRAPx3
Standing cable fly (shorten range) - 7, 10xAMRAP
Standing cable fly (stretch range) - 13xAMRAPx2
Machine lateral (top half) - 40xAMRAPx3
Cable lateral (bottom half) - 7.5, 10, 12.5x8-12
Archer row - 12.5, 17.5, 22.5x10

Good workout but a little tired going in form all the rock climbing I’ve been recently

1406

Legs
HIT - 10min
Seated leg curl - 100x15, 130x10, 145x8x2
Seated calf raise - 35, 55, 70xAMRAP
RDL (dead stop) - 95, 145, 195, 245, 295x6x5
Single leg lying leg press (high/narrow/noBase/dead stop) - 90, 180x10x3
Cable side steps - 5, 10, 15, 20x12x2

Pronated tBar row (chestSup) - 45, 70, 90x10x3
TRX reverse fly - BWxAMRAPx4

Took it a little easy today. Hamstrings and calves were sore from a deep tissue massage.

1407

Chest
Bench press - BAR, 95, 135x5, 190x6, x3x4
Incline bench press - BAR, 135x8x3
HS incline chest press - 60x8x3
HOIST dip - 145x10x3
Peck deck - 70, 85, 95xAMRAP
DB pull over - 30, 35xAMRAPx2

Machine lateral (top half) - 40xAMRAPx3

1408

Back
Seated cable shoulder pull apart - 5xAMRAPx3
HS supinated high row - 45x12, 70, 80x8x3
HS pronated row - 45, 70, 95x8x3

Super set:
Seated cable shoulder pull apart - 5xAMRAPx3
NG pull down - 70, 100x12, 130x8x2, 145x8

Standing cable low row - 12.5, 17.5, 22.5x10
Standing cable rope pull down - 27.5xAMRAP
Incline DB curl - 25xAMRAPx2

The contractions were unreal today.

1409

Chest/shoulders
HIIT 10 min

Cable scapula retraction 3x
Incline bench press - BAR, 95x5, 135x10, 155x5x3
DB hex press - 60x10x2, 60x8
BB pull over - 40xAMRAPx3
Cable lateral (top + bottom) - 2.5, 7.5x(10 +10)x3
Face pull - 17.5xAMRAPx2

Prowler push + pull circuit

Great workout. The chest pump i got from incline bench press was insane and unexpected. Quite happy with how incline bench felt on my shoulders too.

1410

Legs/back
Standing leg side raise - 5, 10x8x2
Super squat facing in + calf raise (noBase/medium width) - 110, 200, 290x8x2, 340x10x2, 390x8
Pronated tBar row (chestSup) - 45, 90x12, 100x8x2
HS pronated high row - 60, 70, 80, 85x8
HS supinated low row - 50, 60x8x3

Super set:
Seated scaupla retraction + reverse fly - 5xAMRAPx3
Seated 1 arm cable row - 32.5, 42.5, 50x10

Machine preacher curl - 60, 75, 90x12, 110xAMRAP
Walking lunge (w/twist) - BW, 5, 10x8x3, 25x8

Great workout.

1411

Chest/tri
Incline bench press - BAR, 95x8, 135x10, 145x6x4
Pronated tBar row (chestSup) - 45xAMRAPx4
Decline CG bench - 95, 135x8x3
Standing cable fly - 15xAMRAPx2
Overhead tricep rope extension - 25, 35xAMRAPx2

1412

Legs
Standing leg side raise - 2.5, 7.5x8x2
Super squat facing in + calf raise (noBase/medium width) - 90, 180, 270, 360x8, 430x10, 450x8x5
GHR - BW, 5, 10x10x2
HOIST pull down (medium width) - 105, 125x15, 145, 165, 185x12
DB SL (bot half - top half) - 60x(8 + 8)x2, 75x(8 + 8)x2
Hoirzontal calf press - 150, 170, 190xAMRAP
Single leg lying leg curl - 40x8x2
Walking lunge - BWxAMRAP

Amazing workout. HOIST pull downs felt amazing, felt all the back contractions

1413

Chest/shoulders
Stair Masters - 5 min warm up
Standing cable scapula retraction - 3x
Standing cable pull over - 3x
HOIST pull down - 105x8x3, 185x15

Incline bench press - BAR, 95, 135x4, 155x3x10
High-low incline DB press - 60x10x2, 60x9
Single arm DB zPress - 40x8x3

Super set:
Standing pronated cable fly - 10, 13xAMRAPx2
Seated external rotation - 5xAMRAPx3

Sled push + single arm pull

Sold workout.

1414

Back/hamstring
NG tBar row (noBar) - 50x12, 100, 110, 120, 130x10, 145x8,155x6x3
SG DL - 135, 185, 235x5x5
GHR - BWx8x4
Standing single leg calf raise - 30x8x4
Bent-over NG cable row - 70, 72.5xAMRAPx2
Walking lunge - BWxAMRAP

1415

Tri/shoulders
Decline CG bench - BARx12, 95x6, 145x7x4
Decline DB NG tricep extension - 20x8x3
DB lateral - 5, 7.5xAMRAPx3
Bent-over single arm cable row - 12.5, 20, 25x(8x3)

1416

Legs
Standing cable leg abduction - 5x10x2
Super squat facing in + calf raise (noBase/medium width) - 100, 190, 280, 370x6, 460x8x4, 460x10

Super set:
Decline DB leg curl - 25, 30xAMRAPx2
DB SL - 70x12-15x3

Super set:
Back extension - BW, 10x10x2
Walking lunge - BW, 10, 20x10

HOIST pull down - 185x15, 205x10

Great workout. Liking the super squat machine, legs are getting thick.

1417

Chest/shoulders
Incline bench press - BAR, 95x5, 135, 155x4x8

Super set:
Single arm DB zPress - 40x12, 40x10x2, 45x9
DB lateral - 7.5x12-15x4

Kneeling face pull - 10xAMRAPx3, 12.5xAMRAP

Super set:
Cable fly - 10xAMRAPx3
CG push up - BWxAMMRAPx3

Single arm sled pull - 2 plates 9/12 rounds

1418

Arms/shoulders/back
Decline CG - BAR, 95x12, 145x8x2, 145x7
DB row - 30, 50x12x2, 65x8x3

Super set:
Single arm DB zPress - 45x8x3
DB lateral - 10x12x3

Ez pull over - 30x12-15x4
Kneeling face pull - 2.5, 7.5, 10, 12.5xAMRAP
Single arm sled row - 90x5-6x9

1419

Legs
Lying glute activation with bands
Super squat facing in + calf raise (noBase/medium width) - 100, 190, 280, 370x6, 480x7x4, 480x10

Hanging leg raise - BWxAMRAPx3

Super set:
Decline DB leg curl - 30x15, 35xAMRAPx2
DB SL - 75x12-15x3

Super set:
Back extension - 10x10x3
Walking lunge - 20, 25, 30x10

Standing face pull - 7.5, 12.5, 17.5xAMRAP

HOIST pull down - 185x15, 205x10

1420

Chest
Incline BB bench - BAR, 95, 135x5, 160x3x3. 135x5x5

Super set:
Low incline DB press - 60x10x3
Low incline DB pull over - 25xAMRAPx3

DB lateral - 10x15, 12.5x12x3

Super set:
Standing cable fly - 13xAMRAPx3
Push up - BWxAMMRAPx3

1421

Back
NG tBar row (noBar) - BAR, 50, 75x8x4

Super set:
NG cable row - 70, 85, 100, 120x8x2
Standing cable pull over - 30, 35xAMRAPx4

Bent-over NG cable row - 85x8x3
Back extension - 10x10, 20x8x2
Reverse cable curl - 15x15, 25x12, 35x8x3

Great workout. Going to continue having a back focus day