The Intelligent & Relentless Pursuit of Muscle™
Training Logs
 
Eye's Training Log
 

basily
Level

Join date: Aug 2011
Location:
Posts: 595

Last Chest workout:

Incline DB press - 45, 65x12, 75x8, 85x5x6; last set drop @ 50xAMRAP
Decline BB bench - 135x12, 160x10, 180x7, 190x7, 200x6, 210x4
NG pull down - 190x5x6; last set drop @ 110xAMRAP
Peck deck (1 and half reps) - 135x10, 165x5x3; last set drop @ 110, 70xAMRAP
Cable lateral - 20x10x5; last set drop @ 7.5x8 (partials)

Skull crusher (Exclude bar) - 75xAMRAPx3
1 arm DB overhead tricep extension - 30x6x3
Low machine row (WPS) - 45x15, 70x12, 75xAMRAPx3

  Post New Thread | Reply | Quote | Report
 

basily
Level

Join date: Aug 2011
Location:
Posts: 595

Kneeling leg curl (WPS/1 and half reps) - 30x12, 35x10, 40x8, 45x6
Seated leg extension (WPS) - 30x12, 40x12
Back squat (high bar/pause) - bar, 135, 225, 275x3, 295x3x5, 295x5; last set drop @ 225, 135x5
Sumo DL - 135, 225, 325, 425x3x2, 445x3, 445x2
Lying leg press (high/exclude base) - 180, 270, 360, 450, 500x15, 540x6

Seated calf raises - 90xAMRAPx5; last set drop @ 50xAMRAP
Seated leg extension (1 and half reps) - 70x8, 75x8x3
Lying leg curl (1 and half reps) - 110x8x3
Knee tucks - BWxAMRAPx3


Trying to get back into the grove of high bar squat. The weights for squat have been on 'maintenance' while I try to get my DL up to 500. Once I reach that, then will I begin to focus on increasing the weights for my squat again.

  Post New Thread | Reply | Quote | Report
 

basily
Level

Join date: Aug 2011
Location:
Posts: 595

Incline DB press - 45, 60x12, 70x8, 80x7x5, 90x3, 95x2
Seated DB shoulder press - 45, 55x8, 65x6x2
Tbar row (chest supp) - 45, 90x10, 135x6x5; last set drop @ 90, 45x6
Decline CG bench - 135, 155x10, 175x6x3
Wide width pull down - 160x8x4; last set drop @ 110xAMRAP
Peck deck (1 and half reps) - 145x8x2, 145x6x2; last set drop @ 100, 70xAMRAP

Super set:
Cable lateral - 3holex12, x10x4, x8
1 arm DB overhead extension - 30x8-10x5

Upright row (narrow) - 70xAMRAPx4
NG cable row (kg) - 45x12x3

  Post New Thread | Reply | Quote | Report
 

basily
Level

Join date: Aug 2011
Location:
Posts: 595

Standing leg curl (WPS/1 and half reps) - 30x12, 35x10, 45x6x2
Seated leg extension - 50x15, 65x15
Back squat (high/pause) - 135, 225, 275x3, 315x2x6
Sumo DL - 155x3, 275x3, 365x3, 445x1x8, 445x2

Incline DB press - 65x12, 75x8, 80x7, 85x5, 90x3
Wide width pull down - 195x5x6; last set drop @ 110, 75xAMRAP
Calf push in lying leg press (no base) - 360xAMRAPx5
Low machine row (WPS) - 45x15, 70x12x2, 80xAMRAPx2
Lying leg curl (1 and half reps) - 90x12x3


Quads were too sore to do leg press today.

  Post New Thread | Reply | Quote | Report
 

basily
Level

Join date: Aug 2011
Location:
Posts: 595

Incline DB press - 50, 65x12, 75, 85x6x6; last set drop @ 50xAMRAP
Decline CG bench - 135x10, 155x6-8x4
NG pull down - 180x6x5; last set drop @ 110, 75xAMRAP
Cable lateral - 20x12x2, 20x10x2, 25x6; last set drop @ 15x8partials
1 Arm DB overhead extension - 30x12, 35x6x4
Incline DB fly - 40x12, 45xAMRAPx4
Peck deck (partials) - 150xAMRAPx3

  Post New Thread | Reply | Quote | Report
 

basily
Level

Join date: Aug 2011
Location:
Posts: 595

Standing leg curl (WPS/1 and half reps) - 30x10x2, 45x6x2; last set drop @ 30x5
Seated leg extension - 45x20, 55x15
Back squat - 135, 225x8
Lying leg press (no base/wide/pause) - 90x15, 180x15, 270x15, 360x12x4; last set drop @ 270, 180, 90x8
Hack squat (no base/narrow) - 90x6, 180x8x2, 200x8x2
DB SL - 45, 55, 65, 75x12, 85x8x3

Calf push in lying leg press - 320xAMRAPx4
Standing calf raises (pauses within sets) - 100xAMRAPx4
Seated leg extension (WPS) - 30, 35, 40x12; focusing on outer quads
Lying leg curl (1 and half reps) - 80x12x3
Knee tucks - BW, 20xAMRAPx4


Lower back wasn't feeling right so decided to use machines for leg today.

  Post New Thread | Reply | Quote | Report
 

basily
Level

Join date: Aug 2011
Location:
Posts: 595

incline DB press - 50, 65x12, 75x6, 85x7, 85x6x3, 90x3x3; last set drop @ 45xAMRAP
Decline CG bench - 135x12, 155x8, 165x6-8x3, 170x6
Wide width pull down - 120, 150, 180x4, 200x5x6; last set drop @ 110, 80xAMRAP

Cable lateral (leaning) - 20x12x3, 25x7x2; last set drop @ 15x6 partials
Incline DB fly - 35x15, 45x10-12x3
1 arm DB overhead extension - 35x5x4; last set drop @ 20xAMRAP
low machine row (WPS) - 45x15, 80x10x4; last set drop @ 45xAMRAP partials
Peck deck (partials) - 165xAMRAPx3; last set drop @ 120xAMRAP partials
Reverse peck fly - 65xAMRAPx4


Beginning to feel the mind muscle connection every chest session now. Also, i've been doing back 3 times per week, trying to get some upper back thickness and width.

  Post New Thread | Reply | Quote | Report
 

basily
Level

Join date: Aug 2011
Location:
Posts: 595

Back squat - 135x8, 185x5, 225x2x2, 275x5, 295x3x4, 225x5x2
Sumo DL - 155x3, 275x3, 365x3, 445x3x3, 445x5
Incline DB press - 65x8, 75x8, 85x3, 95x3x2
Lying leg press (no base/narrow/high) - 270x12x4, 360x12, 450x10, 500x8, 550x6; last set drop @ 360x6, 270x8

NG pull down - 200x5x5; last set drop @ 120, 80xAMRAP
Seated calf raises - 70xAMRAPx3, 90xAMRAPx2
HS supinated high row (WPS) - 45x20, 70x15, 90x12x3
Reverse peck fly - 75xAMRAPx3
Lying leg curl (1 and half reps) - 110x5x3; last set drop @ 80, 50xAMRAP

  Post New Thread | Reply | Quote | Report
 

basily
Level

Join date: Aug 2011
Location:
Posts: 595

Peck deck ( 1 and half reps) - 90x10, 135x8, 150x8
Incline DB press - 45, 60, 75x8, 85x4, 90x4x5, 90x6; last set drop @ 55, 40xAMRAP
Decline CG bench - 135x12, 160x8, 180x5-7x4, 155xAMRAP
Wide width pull down - 205x4x6; last set drop @ 130, 100xAMRAP

Cable lateral (leaning) - 20x14, 20x12x2, 25x7x2; last set drop @ 15x6 partials
1 arm DB overhead extension - 30x12, 35x6-7x4; last set drop @ 25xAMRAP
Incline DB fly - 45x12, 45x10, 50x6-8x2
HS low machine row (WPS) - 45x15, 80x10-12x4; last set drop @ 45xAMRAP partials
Peck deck (partials) - 180xAMRAPx2; last set drop @ 120, 90xAMRAP partials
Reverse peck fly - 75xAMRAPx2

  Post New Thread | Reply | Quote | Report
 

basily
Level

Join date: Aug 2011
Location:
Posts: 595

Back squat (low bar/pause) - 135, 185x5, 225, 275, 295x2x4, 315x2x2, 325x1
Sumo DL - 135, 225, 315, 405x3x6
Lying leg press (no base/wide) - 180, 270, 360x15, 450x12x3

Calf push in lying leg press (no base) - 320xAMRAPx4
Standing calf raises - 130x15, 150x15x2
BB SL - 95, 115, 135x15
Lying leg curl (1 and half reps) - 65, 95, 110xAMRAPx2; last set drop @ 65xAMRAP partials
Hanging leg raises - BWxAMRAP, 20xAMRAPx3


Was mirin another guy hard today. Gave me so much more motivation to stay focused, dedicated and train smarter after talking with him.

  Post New Thread | Reply | Quote | Report
 

basily
Level

Join date: Aug 2011
Location:
Posts: 595

Peck deck (1 and half reps) - 95x12, 115x10, 130x10
Incline DB press - 45, 60x8, 75x5, 85, 95x3x3, 95x4; last set drop @ 55, 40xAMRAP
Decline skull crusher - 80x10-12x4
Wide width pull up - 25x5x5

Incline DB fly - 45x12x2, 50x8x2; last set drop @ 25x8
Peck deck (partials) - 160xAMRAPx4; last set drop @ 115, 80xAMRAP
NG t bar row - 50, 100, 125, 150, 175xAMRAP; last set drop @ 125, 100, 75xAMRAP
Cable lateral (leaning) - 15x15, 15x10x3
1 arm DB overhead extension - 30x10-12x3


Same guy I saw yesterday came and squatted 5 plates again.... MIND FUCKED!

  Post New Thread | Reply | Quote | Report