Eye's Training Log

Training Training Logs
1462

Chest/shoulders/tri
ISO hold incline DB press - 30, 55x(5,4,3,2,1), 65x(1,1,1,1,1)x3
ISO hold seated DB shoulder press - 40x(2,2,2,2)x3
ISO hold standing db lateral - 5x(5,4,3,2,1), 7.5x(5,4,3,2,1)x2, 5x(5,4,3,2,1)
HOIST machine dip - 125, 145x10x2
Incline rear delt row - 15xAMRAPx4
High face pull - 20xAMRAPx3
Overhead EZ cable tricep extension - 32.5, 37.5x12, 42.5x10, 47.5x6

1463

Legs
Front squats - 135x8x5

1464

Back/legs/biceps
Seated leg curl (pause) - 40, 70, 100x12, 115x8

Super set:
Front squat - BAR, 95x8, 135x10x4 (paused)
Medium width pull up - BWx8x4

HS narrow NG row - 45, 90, 115, 125x8x3
1 arm landmine row (noBar) - 20, 40, 60x8x4
Rope pull down - 100x10x3
ISO hold seated cable front high row - 30, 70x(5,4,3,2,1)x2
Standing rope pull over - 32.5x8x5

Standing hammer curl - 45x5x4
ISO hold HS high bicep curl - 30x(5,4,3,2,1)x2
Standing reverse EZ cable curl - 27.5x12x2

Great back workout. Did front squats again to work on form.

1465

Shoulders/tri
HS shoulder press - 25, 45, 55x10, 65x7x4
ISO hold seated DB shoulder press - 30x(5,4,3,2,1), 35x(5,4,3,2,1)x3
ISO hold plate lateral - 5, 10x(5,4,3,2,1)x3, 5x(5,4,3,2,1)
Incline plate rear delt row - 10xAMRAPx3

Super set:
EZ overhead tricep extension (outer) - 37.5x10, 42.5xAMRAPx3
1 arm reverse cable fly - 5xAMRAPx2, 7.5xAMRAPx2

1466

Legs
Seated leg curl (paused reps) - 45, 75, 105x12x2
Sumo DL - 135, 225, 295x8x5
Super squat single legged step up (noBase) - 50, 70x8x3, 80x8

Super set:
ISO hold HS leg extension - 30, 35x(5,4,3,2,1)x2
Hanging leg raise - BWxAMRAPx3

Super set:
DB SL - 70x10x3
Walking lunges - BWx12x3

Seated reverse cable fly - 5x(5,4,3,2,1)x2
Cable crunches - 55, 60, 65, 70xAMRAP

1467

Back/legs/biceps
Seated leg curl (paused reps/narrow) - 40, 70, 100x12x2

Super set:
Front squat (paused) - BAR, 95x8, 135x12, 140x10x3
Pull up - BWx7x5

NG tBar row (noBar) - 25, 75, 100, 110, 120x8x3
1 arm landmine row - 60x8x4
HOIST wide width pull down - 85, 125, 145x10x3
Back extension - BW, 10xAMRAPx3
Standing rope pull over - 40x7x2, 35x7x2, 30x7
Standing DB curl - 30x10x3
ISO hold incline DB curl (hold @ stretch) - 15, 17.5x(5,4,3,2,1)

Great back workout. Higher rep front squats are exposing my weak mid back/traps.

1468

Chest/shoulders/tri
Super set:
Incline DB press - 35, 50x8, 65, 70x6x3
Incline DB rear delt row - 12.5x15-12x4

Decline DB press - 50x8x3
ISO hold Reverse HS shoulder press - 30, 35(5,4,3,2,1)x2

ISO hold plate lateral - 5, 7.5, 10x(5,4,3,2,1)x2, 5x(5,4,3,2,1)

Super set:
ISO hold reverse plate raise - 2.5x(5,4,3,2,1)x4
Overhead EZ cable tricep extension 33, 37, 40, 43, 47x10

Super set:
Peck deck - 70x10x3
Face pull - 17.5xAMRAPx3

1469

Legs/shoulders/tri
Seated leg curl (pause/narrow) - 30, 50, 90, 110x12
Front squat (pause) - BAR, 95, 135x10x2, 185x4x6
HS single leg hoirzontal leg press (noBase) - 45, 90, 115, 125x10x2, 130x10

super set:
HS seated leg extension - 30, 40, 50, 60, 30x(5,4,3,2,1); first and last set done with ISO hold
Hanging leg raise - BWxAMRAPx4

Super set:
DB SL - 75x10x3
Walking lunge - BWx12x3

Super set:
ISO hold machine lateral - 30, 50x(5,4,3,2,1)x2
ISO hold HS high tricep NG extension - 30, 40x(5,4,3,2,1)

Quick and good workout. Near future workouts will have lots of super sets, will be working 60+ hr/week for the next two month. The struggle will be real but it can get done.

1470

Back/legs/bi
Lying leg curl (pause) - 30, 45, 60, 80x8

Tri set:
Front squat (pause) - BAR, 95, 145x10x3
Wide NG pull up - BWx5x5
Standing calf raise - 70, 90, 110, 130, 150x12

Pronated tBar row (chestSup) - 45, 90x8, 100x6x4
HS 1 arm supinated low row - 30, 40, 50x10x2
ISO hold 1 arm cable pull down - 35, 42.5x(5,4,3,2,1)

Super set:
Back extension twist - BW, 10xAMRAPx2
Standing rope pull over - 35, 37.5xAMRAP

HS high bicep curl 30x10, 40x5x2; last 2 sets were paused reps
BB drag curl - 30, 40, 50x10

1471

Shoulders/tri
Seated DB shoulder press - 30, 40, 45x8x4
ISO hold standing cable shoulder press - 13x(5,4,3,2,1)x3
High-low incline DB fly - 15, 17.5, 20x12x3
Overhead EZ tricep extension (outer) - 30, 40, 43x12, 47x8
ISO hold reverse peck deck - 10, 20, 25x(5,4,3,2,1)

Very tired today

1472

Legs
super set:
Seated leg curl - 40, 85, 100, 115x12
Seated leg extension - 40, 70x12x3

Super set:
Sumo DL (paused @ mid shin) - 135, 225, 315x6x4
Walking lunges - 6x20

Tri set:
Single leg lying leg press (high/narrow/noBase) - 50, 100, 150, 170, 190x8
Calf push in lying leg press (noBase) - 50, 100, 150, 170, 190xAMRAP
Hanging leg raise - BWxAMRAPx5

Super set:
Decline DB leg curl - 25x10x3
DB SL - 80x8x3

1473

Back/bi/legs
HS kneeling leg curl - 20x8x2, 25x8

Tri set:
Front squat (pause) - BAR, 95, 145x12x2
Pull up (narrow/wide NG) - BWx8x4
Standing calf raise - 110, 130, 150, 170xAMRAP

Landmine row (noBar) - 20, 60x10x2, 65x10x2

Super set:
Seated NG cable row - 100, 120x12x4
Standing rope pull over - 40xAMRAPx2, 35xAMRAPx2, 30xAMRAP

Super set:
Back extension twist - 10xAMRAPx3, BWxAMRAP
HOIST wide width pull down (pause) - 105, 125x12x2, 145x10

Supinated kneeling cable crunch - 62.5xAMRAPx3

HS high bicep curl (pause @ contraction and stretch) - 30x10, 40x6x2
BB drag curl - 50x10, 60x8x2

1474

Chest/shoulders/tri
Super set:
Incline DB press (pause) - 35, 50, 60x8x3, 60x7
Incline DB rear delt row - 15x10x5

HOIST stead pronated chest press - 105, 125x10, 145x8x3
ISO hold machine lateral - 20, 30x(5,4,3,2,1)x3
Peck deck - 70x12x2, 85x8x2

Super set:
ISO hold reverse peck fly - 10, 25, 30x(5,5)x3
EZ overhead tricep extension - 37.5, 42.5x12, 47.5x7x2, 52.5x6

1475

Legs
Super set:
Seated leg curl - 55, 100, 115x8x2
Seated leg extension - 40, 70, 75, 80x8

Tri set:
Front squat (pause) - 95, 135, 185x5x5
Hanging leg raise - BWxAMRAPx7
Seated calf raise - 35, 45, 55x10x5

Super set:
ISO hold HS seated leg extension - 30, 35, 40x(5,4,3,2,1)
GHR - BWx10x3

Tri set:
DB SL - 80x10x2, 80x8
Goblet walking short stride lunges - BW, 10x10x2
NG kneeling cable crunches - 62.5xAMRAPx3

1476

Back/legs/bi
Super set:
Seated leg curl - 40, 100, 115x12, 130x8
Horizontal calf push - 90, 130, 150, 170xAMRAP

Super set:
Front squat - BAR, 95, 135x5, 185x8x4
Pronated tBar row (chestSup) - 25, 45, 70, 90, 100x8x2

Super set:
ISO hold single leg extension - 30, 40, 50x(5,4,3,2,1)
Single arm landmine row (noBar) - 30, 60x12, 65x8x3

Super set:
HS supinated low row - 40, 50, 60, 70x10
Standing cable pull over - 25, 30, 35xAMRAPx2

Super set:
HS bicep high curl - 40x7x3
GHR - BWx8x3

1477

Chest/shoulders/arms
Super set:
Incline DB press - 30, 45x8, 65x5x5
Incline DB row - 20x8x5

Super set:
Single arm DB zPress - 45x8x3
DB lateral - 10x12-10x3

Super set:
ISO hold standing DB shoulder press - 25x(5,4,3,2,1)x3
Peck deck - 70xAMRAPx3

Super set:
Overhead EZ cable tricep extension (outer) - 42.5x10, 47.5x8x3
EZ reverse cable curl - 22.5, 27.5, 32.5, 37.5xAMRAP

Super set:
Reverse peck fly - 40x12x3
Seated cable high row - 47.5, 52.5xAMRAPx2

Supinated kneeling cable crunches - 52.5xAMRAPx2, 57.5xAMRAP

1478

Legs
Tri set:
Seated leg curl - 55, 100x12, 130x6x2
Hip abductor - 55, 100, 130, 165x12
Hip adductor - 55, 100, 130, 165x12

Sumo DL (speed) - 135, 225, 275x4x6

Super set:
Single leg reverse super squat (noBase) - 50, 70, 90x10, 95x8
Hanging leg raise - BWxAMRAPx4

Super set:
Decline DB leg curl - 25, 30xAMRAPx3
Standing bottom-up single arm kettle bell shoulder press - 25x8x4

Walking DB goblet lunge (short stride) - 15, 17.5, 20x12x2

Super set:
Standing cable pull over - 42.5, 35, 30xAMRAP
Kneeling supinated cable crunches - 57.5xAMRAPx3

1479

Back/legs
HS kneeling leg curl - 20, 25x8

Super set:
Front squat (pause) - BAR, 95, 135x12, 150x10x2
Pull up (wide/NG) - BWx10x3, BWx9x2

HS single arm supinated low row - 40, 50, 60, 70, 80x10x2
Standing cable pull over - 30, 35, 40xAMRAP
Incline DB curl - 22.5x10x2

1480

Chest/shoulders/arms
Super set:
Incline DB press - 30, 50x8, 65x6x4
Incline DB row - 20x8x5

HOIST chest press - 145x8x3
HOIST dip - 105, 125, 145x10

Super set:
peck deck - 70x8x3
Reverse peck deck - 40x12, 55x8x2

ISO HOLD machine lateral - 30x(5,4,3,2,1)x3

Super set:
Overhead EZ cable tricep extension - 42.5x12, 47.5x10, 52.5x6x2
Reverse EZ cable curl - 27.5, 32.5, 37.5xAMRAPx2

1481

Legs
Tri set:
Lying leg curl - 45, 60, 85x10
Hip abductor - 100, 130, 145x12
Hip adductor - 100, 130, 160x12

Super set:
Front squat (pause) - 95x12, 135x10, 185, 195x3x6
Standing calf raise - 70, 90, 110, 130x12x2, 150x12x2

Super set:
ISO hold HS seated leg extension - 30, 40x(5,4,3,2,1)
GHR - BWx8x2

Super set:
DB SL - 65x12x2, 65x10
Standing bottom-up kettle bell shoulder press - 25x8-5x3