Eye's Training Log

Training Training Logs
1422

Arms/shoulders
CG bench - BARx12, 95, 145x8x3

Super set:
Single arm DB zPress - 45x9x3
DB lateral - 10x12x3

Incline NG DB tricep extension - 15xAMRAPx3
DB pull over - 25, 30xAMRAPx2
Standing face pull - 10, 12.5, 15, 17.5xAMRAP

1423

Legs
Lying glute activation with bands
Super squat facing in + calf raise (noBase/medium width) - 90, 180, 270, 360, 450, 500x6x5, 500x10

Super set:
GHR - 10x8x2, 10x6
Hanging leg raise - BWxAMRAPx3

Super set:
Decline DB leg curl - 35x10x3
DB SL - 80x8x3

Super set:
Seated leg extension - 115x12x3
Seated leg curl - 115x12x3

Super set:
Walking lunges - 20, 25, 30x10
Decline crunches - BWx10x3

Standing face pull - 20, 30xAMRAPx2

Good workout.

1424

Back
Pronated tBar row (chestSup) - 45, 70x12, 95x8x3, 95x12
HS high row - 60, 70, 80x8x2
HS supianted low row - 50, 60, 70x10x2

Super set:
NG cable row - 85, 100x12, 120x8
Single arm kneeling cable pull over - 10, 12.5, 15x10x2

DB hammer curl - 35x7x4
Reverse grip cable curl - 22.5x12, 27.5, 30x10
Incline DB curl (drop set) - 22.5 - 17.5 - 12.5xAMRAP
Back extension - 10, 20, 25x8x2
Kneeling cable side crunches - 62.5xAMRAPx3

1425

Chest/shoulders/tri
Incline bench press (fat gripz) - BAR, 95x12, 145x6x3, 145x7

Super set:
Single arm DB zPress - 50x6x4
DB lateral - 10x12, 12.5x10x3

HOIST chest press (pronated/NG) - 105x15x2, 125x15, 125x12
HOIST mid row - 65, 85xAMRAPx2
HOIST chest fly - 85, 105, 125xAMRAP
Incline DB NG tricep extension - 15x12-15x3
DB pull over - 25, 30xAMRAP
Standing face pull - 7.5, 12.5xAMRAPx3

Unbelievable chest pump from hoist machines.

1426

Legs
Lying glute activation with bands
Front squat (pause) - BAR, 95, 135, 185x6x4
Single leg lying leg press (high/narrow/noBase) - 90, 180x8, x10, x12x2
Super squat stiff leg (noBase/narrow) - 90, 180x8, 270, 295, 320, 345, 370x12
Super squat single leg calf raise (noBase) - 90x10x3
Hanging leg raise - BWxAMRAPx3
Decline crunches - BWx8x3

Hip abductor - 110, 140x12x2
Hip adductor - 110, 140, 160x12

1427

Back/biceps
Seated cable Y raise - 5x6x3
High face pull - 10, 12.5, 15x8-12
Pronated tBar row (chestSup) - 45, 70x12, 95x8x3, 95x12
HS supinated low row - 50x10, 70x8x2, 70x10
HOIST pull down - 185x8x2, 185x10

Super set:
Single arm cable pull over - 10, 12.5x10x2
NG pull down (pause) - 120, 122.5x8x2

Back extension - 10x12, 20x10x2
Standing DB hammer curl - 35x8x3
Reverse grip cable curl - 25x10, 27.5x8x2
Incline DB curl (drop set) - 20 - 10xARAP

Great worked. Started off with mid and low trap activation

1428

Chest/shoulders/arms
Decline CG - BAR, 95x12, 150x6x4

Super set:
Single arm DB zPress - 40x12, x11, x10
DB side lateral - 12.5x10x3

HOIST chest press (pronated/NG) - 125x12x2, 145x12, 145x10
HOIST fly - 105xAMRAPx3
Seated DB overhead tricep extension - 40x10x3, 45x10
DB pull over - 30, 35x10x2
Standing BTN shoulder press - 60x10x3, 70x8

1429

Legs
Sumo DL (explosive) - BARx8, 135, 185, 225, 275, 315x4, 365x3x2
Super squat facing in (noBase/medium width/explosive) - 180, 360, 450, 540x6x4

Super set:
DB SL - 85x8x3
Goblet squat - 85x8x3

Walking lunges - BWx18x2, 30x18

1430

Back
Pronated tBar row (chestSup) - 45x15, 80x12, 90x10, 100x8x4
HS ISO NG mid row (wide) - 45x15, 70x10x4
Single arm pull down - 40, 55x10x2
Standing cable pull over - 27.5, 32.5xAMRAPx2
Back extension - 10xAMRAPx3

Standing DB hammer curl - 35x9x2, 35x7
Incline DB curl - 15xAMRAPx2
Zotman curl - 12.5, 17.5xAMRAP

Wasn’t feeling it this workout. Tried Zotman curls and liked them

1431

Shoulder/chest/tri
Standing face pull - 10, 20, 25xAMRAP

Super set:
Single arm seated DB shoulder press - 30, 50x7x3, 50x6
DB side raise - 12.5x12x4

BTN standing shoulder press - 50x8-12x4
HOIST NG chest press - 125x12x2, 145x10
HOIST fly - 85, 105, 125xAMRAP
HOIST dip - 105x12, 125x10x2
Seated DB overhead extension - 40, 45x8-10x2
EZ pull over (wide) - 30xAMRAPx3
Reverse peck deck - 25, 40, 45xAMRAPx2

1432

Legs
Lying glute activation with bands
Single leg lying leg press (high/wide/noBase) - 45, 90, 135x12, 180, 225x10x2, 225x8x2
Seated calf raise - 45xAMRAPx2, 70xAMRAPx2
Super squat stiff leg (noBase/narrow) - 180, 270, 295, 320x12x2
Super squat calf raise (noBase) - 90, 180x10x3

Super set:
Seated leg extension - 100x15, 115, 130x12; last set drop @ 55 for static hold
Seated leg curl - 100x15, 115, 130x12; last set drop @ 55 for static hold

Super set:
Hip abductor - 115x12, 130, 145x8
Hip adductor - 115x12, 130, 145x8

Walking lunge (narrow and wide strides) - BWx20x3

1433

Back
Standing single arm lat pull over - 5, 10, 15x12
Pronated tBar row (chestSup) - 45x8x2, 90,100x12, 110x7x4
HS supinated low row - 60x12, 70x10x2, 75x10
HS NG mid row - 70, 110x12, 145x10x2

Super set:
Back extension - 10, 25x8x3
Decline crunches - BWxAMRAPx4

Kneeling cable crunches - 62.5xAMRAPx3
Standing DB hammer curl - 35x9x3
Reverse grip cable curl - 25, 32.5x10

1434

Triceps/chest/shoulders
Standing face pull - 10, 20, 22.5xAMRAP
Decline CG bench - BAR, 95x12, 150x7x4
Parallel dip - BWx12-15x4
HOIST chest press (NG/pronated) - 145x10x3
HOIST fly - 85, 105, 125x10-12
HOIST mid row - 85, 105, 125xAMRAP
Standing EZ french press - 20, 50x10x4
Machine uni-side raise - 30x10x4

Unlike DB overhead extensions, EZ french press didn’t aggravate my shoulders and allowed for a better tricep stretch.

1435

Legs
Back squat - BAR, 95x5, 135, 185x10x10

Super set:
Super squat calf raise (noBase) - 180, 270, 360x12, 410xAMRAP
Super squat SL (noBase) - 180, 270, 360x8x3, 410x8

Standing EZ french press - 50, 70x6x3
Lying leg curl - 65, 80x6x3
Standing landmine twists - 25xAMRAPx3
Hanging leg raise - BWxAMRAPx3

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1436

Back
Standing single arm pull over - 5, 15, 17.5x10
Supinated pull down - 40, 80, 120, 140x8x4
DB row - 50, 55, 60x10, 65x8x3
NG tBar row - 100x12, 125x8x3
Supinated low row - 60x10x3
Back extension - 10, 25x10, 35x8x2

Standing hammer curl - 35x10x2, 35x7+3
Reverse cable curl - 25x10, 35x10x2
Decline twist crunches - BWxAMRAPx3

1437

Shoulders/chest/tri
Single arm DB zPress - 22.5x8x2, 40x8, 50x8x3, 55x5

Super set:
Standing BTN press - 50x8-12x4
Standing DB lateral - 10x10x2, 12.5x10x2

Chest dip (knee tucked) - BWx12-8x5
HOIST fly - 85, 105, 125xAMRAPx2
HOIST wide chest press - 125x10x2
Standing EZ french press - 40x5, 50x10, x9, x8
EZ pull over - 30xAMRAPx2
Standing face pull - 10, 15, 20xAMRAPx2

1438

Legs
Lying glute activation with bands
Super squat (noBase/wide) - 90x10, 270, 360, 450, 540x7x3, 540x10

Super set:
Super squat stiff leg (noBase/narrow) - 360x12. 450x10x3
Super squat calf raise (noBase) - 360x10, 450xAMRAPx3

Hanging leg raise - BWxAMRAPx2
Single leg lying leg press (high/narrow/noBase) - 180x8x3
Decline DB leg curl - 30x15-8x3
Leaning DB lateral - 15x15, 17.5x10x2
Seated high face pull - 12.5, 16.5, 22.5, 27.5xAMRAP

1439

Back
Standing single arm pull over - 10x12, 15, 17.5x10
Supinated pull down - 70, 120x8, 140x5x5
DB row - 60, 65x12, 70, 75x10x2
Bent-over NG cable row - 70, 75x12x3
Kneeling straight bar pull over - 40xAMRAPx4
Back extension - 25xAMRAPx3

Super set:
Standing hammer curl - 40x6x4
Decline twist crunches - BWxAMRAPx4

Baysien curl - 12.5x12, 17.5, 20x10

1440

Chest/shoulders/tri
Incline DB press - 30, 50, 65x8, 70x6x4

Super set:
Single arm DB zPress - 40x10x3
DB side raise - 12.5x10x3

HOIST chest press (wide/NG) - 125x10x4
HOIST fly - 85, 105, 125xAMRAP
Standing cable low-high fly - 7, 13xAMRAPx2
Standing EZ french press - 40x12, 60x8, 60x6x2
Kneeling reverse cable fly - 2.5, 7.5, 10x12x2

1441

Legs
Back squat (low bar) - BAR, 95, 135x8-6, 205x10x10
Seated leg curl (static hold @ last rep) - 100, 115, 145x8x2
DB SL - 90x10, 90x8x2
Seated face pull - 22.5, 27.5xAMRAPx3

Ab exercise

Good leg workout.

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