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MightyMouse17
Level 1

Join date: Apr 2012
Location: Texas, USA
Posts: 1453

Pretty damn good log you got going! Curious what your diet is like?

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basily
Level

Join date: Aug 2011
Location:
Posts: 618

Peck deck ( 1 and half reps) - 90x15, 105x12, 135x12, 165x8x2
Incline DB press - 45, 60x8, 70, 80x3, 90x2, 95x3x5; last set drop @ 55, 45xAMRAP
Decline CG bench - 135x10, 155x4x4
NG pull down - 220x4x5; last set drop @ 130, 100xAMRAP

Incline DB fly - 45x12, 60x8x3
1 arm DB overhead extension - 35x5x3; last set drop @ 25xAMRAP
Cable lateral (kg) - 7.5x15x3
Machine lateral - 65xAMRAPx3
HS low machine row (WPS) - (45x5x4)x1, (90x4x3)x4; last set drop @ 70, 45xAMRAP partials
Peck deck (partials) - 195xAMRAPx3; last set drop @ 135, 105, 70xAMRAP
Reverse peck fly - 60, 65, 70, 75x15
Calf raises in leg press (exclude base) - (270x15x2)x4


Retrying machine laterals to see if i can focus on the lateral heads of the shoulders better.

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basily
Level

Join date: Aug 2011
Location:
Posts: 618

Thanks Mouse! Didn't think people would care enough to check my log haha.

I train fasted in the morning, intern at a hospital then eat 1 or 2 big meals before I sleep. While interning I usually take 2 protein shakes (~ 60-80 grams protein total).

Protein - eggs, skinless chicken, lean cuts of beef, lamb/pork tenderloin
Carb - sweet potato, brown rice, or any bread that's one sale
Fats - anything from my meat source? or the olive/vegetable oil I use when cooking
Fruits/veggies - broccoli, spinach, cucumber, beans, bell peppers, any fruit that's on sale (usually watermelon, cherries, or berries)
Supplements - 1 a day multivitamin, 1000mg glucosamine sulfate, 800 mg chondrotin sulfate, 800 mg MSM, 1250 mg EPA DHA (fish oil) daily

I don't count my calories and eat till i'm satisfied but not stuffed so that I can't sleep.. unless I go to an AYCE :)

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basily
Level

Join date: Aug 2011
Location:
Posts: 618

Front squat - 95, 135, 185x2, 225x1, 245x1x2, 255x1, 225x3x5
Sumo DL - 155, 265, 355x3, 445x1x2, 455x1, 445x3
Incline DB press - 50, 65x8, 80x3, 90x7x2; last set drop @ 50, 40xAMRAP
Wide width pull down - 210x6x5; last set drop @ 130, 100, 90xAMRAP
Seated calf raises - 90x21x4
NG tbar row - (150x4x2)x4; last set drop @ 100, 50x8
Dip (chest) - BWxAMRAPx2

Super set:
Seated leg extension - 80xAMRAPx4
Lying leg curl - 110xAMRAPx4; last set drop @ 80, 50xAMRAP

Machine preacher curl - 60xAMRAP


May start to incorporate some curls into my routine; trying to get a nice peak/more full bicep

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MightyMouse17
Level 1

Join date: Apr 2012
Location: Texas, USA
Posts: 1453

Your'e a pretty strong dude! Diet is very clean and its obviously working well for you. Personally I couldn't do fasted training anymore so more power to you. Keep up the good work!

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basily
Level

Join date: Aug 2011
Location:
Posts: 618

Peck deck (1 and half) - 90, 135x12, 165x7x2
Incline DB press - 45, 60x8, 75, 85x3, 95x4x4; last set drop @ 55, 45xAMRAP
Decline CG bench (pause) - 135x8, 155x2, 185x3x5
Supinated pull down - 165x12x4; last set wide width pull down @ 130, 90xAMRAP
Machine lateral - 45, 60x15, (75x4x3)x3
Incline DB fly - 50x12x2, 55x8x2

Super set:
DB overhead extension - 65x10-12x4
HS low machine row (WPS) - 45x15, 100x8x4; last set drop @ 55xAMRAP

Super set:
Peck deck (partials) - 195xAMRAPx3; last set drop @ 135, 90, 60xAMRAP
Reverse peck fly - (60x8x3)x3

Back squat - 135xAMRAP

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basily
Level

Join date: Aug 2011
Location:
Posts: 618

Back squat (high/pause/exhale at bottom) - bar, 135x10, 185, 225, 275x3x4, 295x2
Sumo DL - 135, 225x3, 315x2, 405x6, 405x7, 405x8
Lying leg press (exclude base/high) - 180, 270, 360x12, 450x8; last set drop @ 360x8, 270x10

Calf push in lying leg press (exclude base) - 320xAMRAPx4
DB SL - 50x12, 60x12x4
Seated leg extension - (60x4x3), (75x4x3), (90x4x3), (105x4x3), (120x4x3)
Lying leg curl - 85x20, (115x8x3)x4; last set drop @ 85, 55xAMRAP

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basily
Level

Join date: Aug 2011
Location:
Posts: 618

Peck deck (1 and half) - 90, 105x12, 120, 135x8
Incline DB press - 45, 60x8, 75, 85x3, 95x5x3, 100x3; last set drop @ 55, 45xAMRAP
Decline CG bench (pause) - 135x8, 155x2, 185x4x4
Supinated Tbar row (chest sup) - (45x5x4), (90x4x3), (115x4x2)x5; last set drop @ 90, 45xAMRAP
Incline DB fly - 50x12, 55x10-12x3

Peck deck (partials) 165xAMRAPx3; last set drop @ 130, 100, 70xAMRAP
Supinated pull down - , 130x12, 145x12x4; last set wide width pull down @ 115, 90xAMRAP
Machine lateral - 45, 55, (65x4x3)x4
Dip (tricep) - BWxAMRAPx3
1 arm DB overhead extension - 25xAMRAPx2
Reverse cable fly - (3holex8x4), (4holex6x3)x4

Back squat - 135xAMRAP


Noticed that my chest is overpowering my shoulders in appearance. Will begin to incorporate more shoulder exercises and reduce volume for chest. Also, these low weight high rep back squats that I've incorporated (mainly to work on form) have been giving me huge glute pummps haha

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basily
Level

Join date: Aug 2011
Location:
Posts: 618

Lying leg press (exclude base/high) - 90, 180, 270, 360, 410, 450x20; last set drop @ 360, 270xAMRAP
Back squat( high/pause) - 135, 185, 225, 275x3, 185xAMRAP
Sumo DL - 135, 225, 315x3, 415x2x3, 415x6
Wide width pull down - 145x12, 130x12, 115x12, 100x12x4
DB SL - 65x12x4

Seated DB shoulder press - 55x10-12x2; last set drop @ 40, 30xAMRAP
Seated Calf raises - 90xAMRAP, 110xAMRAPx4
Supinated tbar row (chest sup) - 45x20, 90x12x2, 135x5x2; last set drop @ 90, 45xAMRAP
BB rear shrugs - 135xAMRAPx3
Lying leg curl - (95x5x6), (110x5x3)x3


Was chasing the pump today. Will get back to heavy lifting the next session. Also I've replaced incline DB press with seated DB shoulder press and added BB rear shrugs. Hopefully with these two additions I can get my shoulders to look more balanced relative to my chest (I still have lateral raises just on a different day).

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basily
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Join date: Aug 2011
Location:
Posts: 618

Peck deck (1 and half reps) - 105, 120x12, 150, 165x7
Incline DB press - 45, 60x8, 75x8, 85x6, 90x4, 95x3, 65x12x2
Decline CG bench - 135, 155, 175, 195, 205x3x2
NG pull down - 180x11, 195x9, 210x8, 225x5

Incline DB fly - 45x15, 50x13, 55x9, 60x7
Seated DB shoulder press - 50x11, 55x9, 60x6
HS low row (WPS) - 45x20, 70x16, 90x12, 60x6
Incline DB row (rear delts) - 15x16x3
Hanging knee tucks - BWxAMRAPx4


Going to repeat the same workout tomorrow.

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basily
Level

Join date: Aug 2011
Location:
Posts: 618

Super set:
Peck deck (1 and half reps) - 105, 120, 135, 150x12
Reverse peck fly - (60x8x3)x4

Super set:
Incline DB press - 45, 60, 70, 80x7-8x4
Incline DB fly - 35x6x7

HS supinated machine row (WPS) - 45, 70,90x15, 115xAMRAP; last set drop @ 70, 45xAMRAP
Dip (chest) - BWxAMRAPx3
Supinated pull down - 105x20, 135x15, 150x12, 165x12; last set drop @ 100, 75xAMRAP
Machine laterals - 45, 60, 75, 90xAMRAP

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