Building High-Performance Muscle™
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Eye's Training Log
 

basily
Level

Join date: Aug 2011
Location:
Posts: 539

Incline DB press - 40, 65, 75x8, 80x3, 85x3x9, 85x7
Incline BB bench - 145x6x4
Decline BB bench 155x8x3
Peck deck - 140x12, 150x9x5

Machine lateral - 75xAMRAPx5
Single arm cable tricep extension - 30xAMRAPx3
DB pull over - 55xAMRAPx3

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basily
Level

Join date: Aug 2011
Location:
Posts: 539

Lying leg curl - 60x20, 75x15x3
Back squat (pause 2 sec) - bar, 135, 225x3x2, 275, 305x3x6, 325x2, 345x2,
Back squat - 275x10
Sumo DL - 135, 225, 315, 365, 405x3x2, 405x4
Single leg leg press (exclude base) - 90x5, 180x5x5

Super set:
Calf push in leg press (exclude base) - 360xAMRAPx5
NG pull up - BWxAMRAPx5

NG cable row - 105, 150x8, 180x8x4; last set drop @ 105xAMRAP
Reverse peck fly - 105xAMRAPx4; last set drop @ 60xAMRAP

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basily
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Join date: Aug 2011
Location:
Posts: 539

Front squat - barx8, 135x15x3
Incline DB press - 65x8, 80x8x5
Flat BB bench - 155x5x4
Peck deck - 135x12x4
Machine lateral - 75xAMRAPx5

HS seated shoulder press (WPS) - 45xAMRAPx2
HS seated chest press (WPS) - 45xAMRAPx2
Cable upright row (shoulder) - 65xAMRAPx4
Single arm cable tricep extension - 20x20x2, 30x15x2

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basily
Level

Join date: Aug 2011
Location:
Posts: 539

Lying leg curl - 60x25, 90x20, 100x15, 110x15
Back squat (pause 2 sec) - bar, 135, 225x3x2, 275, 310x2x6, 330x2, 225x5
Sumo DL - 135, 225, 315, 365, 425x2x3

Super set:
Narrow width leg press (no base) - 180x4, 360x12x5
Tbar (chest sup) - 90x12, 125x6x5

Super set:
Calf push in leg press (exclude base) - 450xAMRAPx5
DB SL (toe elevated) - 75x12-15x3

Super set:
NG pull up - 30x6x5
Shurg in calf raise machine - 215xAMRAPx3

Super set:
Reverse peck fly - 105xAMRAPx3; last reps static hold
Pull down (supinated) - 135x10x2

Seated DB shoulder press - 70x12

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basily
Level

Join date: Aug 2011
Location:
Posts: 539

Incline DB press - 40, 60x8, 70, 80x5, 90x3x7, 90x5
Incline BB bench - 150x6x4
Flat BB bench - 155x8, 175x4x4
Peck deck - 195x6x4, 120x10

Machine lateral - 80xAMRAPx5
Cable tricep pull down - 75xAMRAPx3

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basily
Level

Join date: Aug 2011
Location:
Posts: 539

BS (paused) ? bar, 135x8, 225x3x2, 275x3, 315x2x3, 315x3
Sumo dl ? 135, 225x3, 315x2, 365x2, 430x2x3

Super set:
NG pup ? bwxAMRAPx4
Single leg leg press (no base weight) ? 90x8x4

Super set:
Single leg leg press (no base weight) ? 180x4x3
HS base shrugs (WPS/no base weight) ? 45xAMRAP, 70xAMRAPx3

Seated HS supianted high row (WPS) ? 70x8x4, x15
Machine curl ? 90xAMRAPx3

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basily
Level

Join date: Aug 2011
Location:
Posts: 539

Incline DB press - 40, 60x8, 75x5, 85x4x7, x6
Incline BB bench - 155x4x4
Seated HS ISO chest press (WPS) - 55xAMRAPx3
Peck deck - 195x5x4

Machine lateral - 80, 85xAMRAPx4
Skull crusher (exclude bar weight) - 90xAMRAPx3
Cable cross over - 50, 35xAMRAPx2
1 arm tricep rope extension 30xAMRAPx3; last set drop @ 15xAMRAP

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basily
Level

Join date: Aug 2011
Location:
Posts: 539

Lying leg curl - 60x25, 80x20, 90x20, 110x15
Back squat (pause) - bar, 135x5, 225x3x2, 275x3, 310x3x8, 245x5
Sumo dl - 135, 225, 315x3, 365x2, 415x5x3
T bar row (chest sup) - 90x12, 130x5x6
Narrow width leg press (pause/no base) - 270x15x4
Calf push in leg press (no base) - 360xAMRAPx5
NG pull up - 40x4x4

Super set:
Shrug in standing calf raise - 170, 210xAMRAPx3
BB bent row (no bar) - 90xAMRAPx4

Seated leg curl - 90x12x3
Reverse peck fly - 100xAMRAPx3; last set drop @ 55xAMRAP
Seated shoulder press (pause) - 50x15

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basily
Level

Join date: Aug 2011
Location:
Posts: 539

Ic db ? 45, 65x8, 70x5, 80x3, 90x3x8, 95x2x2
Ic bb ? 155x5x4 (pause)
Dc bb ? 135xamrapx3
P deck ? 195x6x3, 135x12x2
Machine lateral ? 85xamrapx5
Rope tri push down ? 45xAMRAPx2
DB p over ? 65xamrapx3

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basily
Level

Join date: Aug 2011
Location:
Posts: 539

Seated leg extension ? 45x15x2
Standing leg curl (WPS) ? 45x12x3
Back squat (pause) ? bar, 135x5, 225x3x2, 275x3, 295x4x6
Sumo DL ? 135, 225, 315x3, 365x2, 415x2x2

Super set:
Narrow width leg press (exclude base) ? 290x15x4
NG pull up ? BWxAMRAPx4

Super set:
Calf push in leg press (exclude base) ? 380xAMRAPx4
DB SL (toe elevated) ? 80x8x4

Super set:
Shurgs in standing calf raise machine ? 180xAMRAPx3
Standing calf raise ? 180xAMRAPx3

NG cable row ? 90x135x12, 165x10x4; last set drop @ 90xAMRAP
Reverse peck fly ? 105xAMRAPx4; static holds on last reps
Lying leg curl ? 95x15x2

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basily
Level

Join date: Aug 2011
Location:
Posts: 539

Incline DB press - 45, 65x8, 75x5, 85x5x5, 85x6
Incline BB bench - 135x5, 155x5x5
ISO HS decline chest press (WPS) - 62.5xAMRAP, 70xAMRAP, 90xAMRAP
Peck deck - 210x4x2, 120x12x3

Machine lateral - 85xAMRAPx5
Overhead DB extension - 22.5x12, 25x8-10x3
Face pull - 30x15, 40x12x2

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basily
Level

Join date: Aug 2011
Location:
Posts: 539

Lying leg curl - 65x25, 80x20, 95x15, 110x10
BS (pause) - bar, 135x5, 225x3x2, 275x3, 315x2x8
Sumo DL - 135, 225, 315, 365, 415x3x4
Seated DB shoulder press - 65xAMRAPx2

Narrow width Leg press (exclude base) - 360x8x5
Calf push in leg press (exclude base) - 430xAMRAPx3
Seated calf raise - 90xAMRAPx3
T bar row (chest sup) - 45x8, 90x8, 115x8-10x5
NG pull up - 35x4x4
Incline DB row - 100x10x3
Reverse peck fly - 100xAMRAPx4
DB hammer curl - 50xAMRAPx2

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basily
Level

Join date: Aug 2011
Location:
Posts: 539

Incline DB press - 55, 65x10, 80x6, 90x4x4, x5, 95x2
Incline BB bench - 135, 155, 165x5x4
Seated DB shoulder press - 55xAMRAPx4

Peck deck 195x6x3, 135x10x2
Machine lateral - 85xAMRAPx5
Single arm DB overhead tricep extension - 22.5x12, x10

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basily
Level

Join date: Aug 2011
Location:
Posts: 539

Lying leg curl - 60x20, 90x10x3
Back squat (pause) - bar, 135, 225x3x2, 275x3, 325x1x8, 275x6
NG pull up - BWxAMRAPx5
Sumo DL - 135, 225, 315, 385, 435x3x3
Wide width leg press (exclude base) - 275x8x5
Calf push in leg press (exclude base) - 360xAMRAPx3
NG cable row - 110, 150x10, 180x8x4; last set drop @ 110xAMRAP

Super set:
Shrug in standing calf raise - 200xAMRAPx3
Standing calf raise - 200xAMRAPx3

Reverse peck fly - 60, 85xAMRAPx3
Lying leg curl - 110x12x3

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basily
Level

Join date: Aug 2011
Location:
Posts: 539

Incline DB press - 55, 65, 75x6, 85x8x2, x7x3
Incline BB bench (pause) - 135x7x4
Wide width pull down - 135x15x2, x12
Peck deck - 135x15x3
Machine lateral - 75, 80, 85xAMRAP

Super set:
Seated DB press - 65x5x3
BB upright row - 70xAMRAPx3

Decline ez bar skull crusher (exclude bar) - 70xAMRAPx3
Face pull - 30, 45xAMRAPx3
Standing calf raises - 140xAMRAPx4
Seated leg extension - 65x12x2

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basily
Level

Join date: Aug 2011
Location:
Posts: 539

Lying leg curl - 65x20, 80, 95x15, 110x12
Back squat (pause) - bar, 135, 225x3x2, 275x3, 295x1, 325x2x8, 275x8
Sumo DL - 135, 225, 315, 365, 415x3x3, 415x6
Narrow width leg press (exclude base/pause) - 275x15x3
Calf push in leg press (exclude base) - 450xAMRAPx3
T bar row (chest sup) - 90x10, 125x6x6; last set drop @ 70, 45xAMRAP
Supinated pull up - BWxAMRAPx5

Super set:
Shrug in standing calf raise - 190, 210xAMRAPx2
Standing calf raise - 190, 210xAMRAPx2

Reverse peck fly - 90xAMRAPx4
HS Kneeing leg curl (WPS) - 80x12x2

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basily
Level

Join date: Aug 2011
Location:
Posts: 539

Ic db ? 45, 65x8, 85x6, 95x3x6
Ic BB ? 135x8x5
P deck ? 210x4x3, 150x10x2; last set drop @ 105, 75xAMRAP
Machine lateral ? 80x12x5; last set drop @ 50xAMRAP
Tricep rope pull down ? 55, 70, 85xAMRAP

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basily
Level

Join date: Aug 2011
Location:
Posts: 539

Lying leg curl - 60x20, 75x15, 90x12, 105x10
Back squat (pause) - bar, 135, 225x3x2, 275, 325x3x6, 275x3
Sumo DL - 135, 225, 315, 365, 415, 435, 445x3

NG pull up - BWxAMRAPx3
Supinated pull up - BWxAMRAPx2
Leg press (exclude base) - 320x10x3
Calf push in leg press (exclude base) - 410xAMRAPx3
NG cable row - 195x5x4, 165x12x2

Super set:
Shrug in standing calf raise - 200xAMRAPx3
Standing calf raise - 200xAMRAPx3

Reverse peck fly - 90xAMRAPx3
Standing leg curl (WPS) - 50x10x3

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basily
Level

Join date: Aug 2011
Location:
Posts: 539

Peck deck ? 120x10x2
Incline DB press ? 45, 60, 75x8-10x5
Seated HS shoulder press (WPS) ? 45, 55x12, 70x10x3, 80x6x2
NG pull down - 135x15, 135x12x3
Machine lateral ? 85x12x3, 90x12x2
Peck deck ? 135x15, 150x12x3
Reverse peck fly - 90xAMRAPx3
Standing calf raise ? 220xAMRAPx4
Rope tricep pull down ? 55, 70, 85xAMRAP

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basily
Level

Join date: Aug 2011
Location:
Posts: 539

Lying leg curl - 65, 80x20, 95x15, 110x12
BS (pause) - bar, 135, 225x3x2, 275x3, 330x2x8, 295x3x2
SG rack pull - 135, 225, 315, 385x3x4
Single leg leg press (exclude base) - 90x8, 140x8x5
Calf push in leg press (exclude base) - 270xAMRAPx3

Super set:
T bar (chest sup) - 90x12, 130x6x5
Sumo DL - 135, 225, 315, 405x2

Super set:
Shrug in standing calf raise - 210xAMRAPx4
Standing calf raise - 210xAMRAPx4

Supinated pull up - BWxAMRAPx5
Wide width pull down 0 130xAMRAPx4
Seated leg curl - 100, 110x10

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basily
Level

Join date: Aug 2011
Location:
Posts: 539

Incline DB press - 50, 65, 80x6, 90x4x5, x3x3
Incline BB bench - 135, 155x5x4
Incline CG BB bench - 115xAMRAPx4
Peck deck - 210x5x3, 165x9x2
Machine lateral - 85xAMRAPx5
Seated machine shoulder press - 90, 105, 120xAMRAP
Tricep rope pull down - 50, 65, 80, 95xAMRAP

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basily
Level

Join date: Aug 2011
Location:
Posts: 539

Standing leg curl - 30x15, 45x8x2
Seated leg extension - 75x12x2
Back squat (pause) - 135, 225x3x2, 275x3, 295x6x6
SG SL (toe elevated) - 135, 185x8x3, 235x8x3

Super set:
Supinated pull up - BWxAMRAPx4
Calf push in leg press (Exclude base) - 360xAMRAPx4

Hack squat (Exclude base) - 90, 140x8x3, 160x8
NG cable row - 150x12; fingers started to cramp
Reverse peck deck - 90xAMRAPx2, 105xAMRAPx2
Lying leg curl - 135x5x2

Super set:
Shrug in standing calf raise - 220xAMRAPx4
Standing calf raise - 220xAMRAPx4

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basily
Level

Join date: Aug 2011
Location:
Posts: 539

Incline DB press - 50, 65, 75, 85x3, 95x2x8, 100x2
Incline BB bench - 135, 155x2, 175x3x4
Incline CG BB bench - 135xAMRAPx4

Super set:
Shrug in standing calf raise - 180xAMRAPx4
Standing calf raise - 180xAMRAPx4

Wide width pull down - 135x12x4
Peck deck - 210x6x3, 15x10x2
Machine lateral - 90xAMRAPx5
Seated machine shoulder press - 120xAMRAPx2
Tricep rope pull down - 55, 70, 85xAMRAP
Reverse peck fly - 65xAMRAPx3

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basily
Level

Join date: Aug 2011
Location:
Posts: 539

Seated DB shoulder press - 40, 50, 65x8x4, 70x4x2
Seated machine shoulder press - 90xAMRAPx3

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basily
Level

Join date: Aug 2011
Location:
Posts: 539

Knee leg curl (wps) - 30x15, 50, 60x12, 70x10
Back squat (pause) - bar, 135, 225, 275x3, 295x1, 335x2x8, 295x5
Sumo DL - 135 ,225, 315, 385, 435x2x3, x3
Supinated pull up - BWxAMRAPx5

Narrow width leg press (exclude base) - 275x12x4
Calf push in leg press (exclude base) - 275xAMRAPx5
T bar (chest sup) - 90x10x4, 135x5x2
Shrug in standing calf raise - 230xAMRAPx4
Reverse peck fly - 70xAMRAPx4

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