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basily
Level

Join date: Aug 2011
Posts: 659

Kneeling leg curl (WPS) - 30, 40x25
Lying leg press (high/noBase) - 90, 180, 270, 360, 450xAMRAP; last set drop @ 270xAMRAP
Supinated pull down (kg) - 50, 60x25, 70x15, 80x9x2
Decline BB bench (half inch away from chest) - barx8, 135x15, 185x8x3; last set drop @ 135xAMRAP

Incline DB row - 50x20, 60, 70x16, 75x10x3
1 arm cable row (kg) - 20x15x2
Dip (triceps) - BWxAMRAPx4
DB SL - 45x15x3
Low-high cable fly - 25x20, 35xAMRAPx3
Standing calf raises - 130, 140, 150, 160x20


A whole lot of volume. Trying to gain some size with frequency training and yoga has really been helping me with the recovery.

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basily
Level

Join date: Aug 2011
Posts: 659

Incline DB press ? 45x25, 65x15, 75xAMRAPx3

Decline CG bench (pause) ? 135x8, 155x7x3

Ez bar tricep cable push down ? 60, 75, 90xAMRAP

Machine lateral ? 75x20, 75x15, 75x12

Reverse cable fly ? 20x20x2

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basily
Level

Join date: Aug 2011
Posts: 659

Lying leg curl - 45, 60, 75x20, 90x15, 105x10
Seated leg extension - 45x25, 60x20, 75x15, 90x8x2
Back squat (pause/explode up) - bar, 135, 185x15, 225x3x4, 275x3x4, 295x3x2, 315x3, 315x2x2
Sumo DL - 155x3, 265x3, 355x3, 445x5x4. 365x3x2

Flat BB bench (1/2 inch away from chest) - 135. 185, 205x3, 135x17
DB SL - 55x15x4
HS low machine row (WPS) - (45x5x3), (70x5x3), (80x5x2)x4; last set drop @ 45xAMRAP
NG pull down - 105x15, 135x12x3
1 arm cable row - 45x10x3
Concentration curl - 22.5x20x2
Reverse cable curl - 40, 50, 55xAMRAPx2


Squats and sumo dead-lifts felt really well.

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basily
Level

Join date: Aug 2011
Posts: 659

Super set:
Peck deck (1&half) ?? 90x18, 120, 135, 150x10
Reverse peck fly ?? (60x10x3)x4

Incline DB press ?? 50, 65x16, 75x15, 85x8x4; last set drop @ 65, 45xAMRAP
Decline CG bench (pause) ?? bar, 135x5, 155x3, 185x3x7, 185x8; last set was touch and go
Incline DB fly ?? 45x12, 55x8x4
Wide width pull down ?? 120x25, 150, 180x3, 210x3x8

Peck deck (partials) ?? 210xAMRAP, 225xAMRAPx2; last set drop @ 135, 105, 60xAMRAP w/full ROM
Machine lateral ?? 45x20, 90x15x2, 80x12x2; last set drop @ 45xAMRAP
Supinated pull down ?? 155x15x3
Ez bar tricep pushdown ?? 45, 60, 75, 90, 105xAMRAP
EZ bar reverse curl ?? (45x5x4), (60x5x3)x3
Reverse cable fly ?? (25x8x3)x2, (20x8x3)

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basily
Level

Join date: Aug 2011
Posts: 659

Reverse cable fly - (20x8x5), (15x10x3)x3
Cable upright pull (shoulder) - 25, 30, 35, 40x20
Incline DB press (partials) - 45x25, 60x20, 70x15, 80x12x2; last set drop @ 55, 45xAMRAP w/full ROM
Wide width pull down - 120x20x3

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basily
Level

Join date: Aug 2011
Posts: 659

HS Kneeling leg curl (WPS) - 30, 40x20, 45x15, 50x8
HS Seated leg extension (WPS) - 30, 35, 40x12, 45x8
Back squat (pause) - 135x15, 185x8, 225x5
Back squat (explosive) - 275x3x5, 295x3x3
Sumo DL - 135, 225, 315, 405, 455x3x2, 455x4

Sumo DL (pause at mid shin) - 365x3x4
Lying leg press (wide/noBase) - 90, 180, 270x25, 360, 450x20, 540x10; last set drop @ 270x10
Calf push in lying leg press (wide) - 270xAMRAP, 290xAMRAP
Calf push in lying leg press (narrow) - 270xAMRAP, 290xAMRAP
DB SL - 45, 60, 70, 85x8x3
Seated leg extension - (70x8x2), (85x8x2)x4
Lying leg curl - (50x4x3), (80x4x3), (110x4x3)x3; last set drop @ 80xAMRAP partials, @ 50xAMRAP w/full ROM

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basily
Level

Join date: Aug 2011
Posts: 659

..
Peck deck (1 & half) - 100x20, 120x10, 135, 145x6
Incline DB press - 45x25, 60, 70x20, 80x12, 90x4x3, 90x5; last set drop @ 65, 50xAMRAP
Wide width pull down (kg) - 50, 60x20, 70x16, 80x12, 90x6; last set drop @ 50xAMRAP
Reverse cable fly (kg) - (7.5x8x4), (12.5x8x4)x4
Decline BB bench - (1/2 inch away from chest) - 135x15, 185x5, 195x4x3, 195x5; last set drop @ 135xAMRAP

Flat BB bench (smith/excludeBar) - 90xAMRAPx3
Tbar row (chest sup) - 45, 90x15, 105x8x4
Cable lateral (kg) - 7.5x15x3, 10x12x3
Peck deck (partials) - 190xAMRAPx3; last set drop @ 145, 100, 70xAMRAP
V tricep push down - 40, 50, 60xAMRAP
Reverse cable curl - 30, 40, 50xAMRAPx2

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basily
Level

Join date: Aug 2011
Posts: 659

Cable upright row (shoulder) - 25, 30x25, 35, 40, 45, 50x20
Machine lateral - 60, 75x12, 90x10x4
HS seated shoulder press (WPS) - 45x20, 65x12x3, 75x12; last set drop @ 55xAMRAP
EZ bar tricep push down - 65, 95, 125, 140xGoodPump
1 arm DB overhead - 30xAMRAPx2
Dip - BWxAMRAPx3

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basily
Level

Join date: Aug 2011
Posts: 659

Standing leg curl (WPS) ? 15x25, 20x15x2
Seated leg extension ? 45x25, 60x15x3
Lying leg curl ? 60x15x3
Back squat (high) ? bar, 135, 185, 225x5, 275x3x2, 295x3x8
Back squat (high/pause) ? 225x5
Sumo DL ? 155, 265, 355x3, 445x4, 465x2x2
Sumo DL (pause @ mid shin) ? 365x3x3

Super set:
Incline DB press ? 50x20, 65x12-15x4
Incline DB row ? 50x20, 65x12x4

DB SL ? 65x8x5

Super set:
Wide width pull down ? 200x5-6x5; last set drop @ 140, 110, 80xAMRAP
Lying leg press (wide/excludeBase) ? 90, 180, 270, 360, 450xAMRAP; last set drop @ 270x12

Lying leg curl (partials) ? 105xAMRAPx4
Reverse cable curl ? 45, 60, 70, 80xAMRAP

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basily
Level

Join date: Aug 2011
Posts: 659

..Super set:
Peck deck (1&half reps) - 90x15, 105, 120, 135x12x2
Reverse peck fly - (60x8x3)x4

Incline DB press - 45, 60x20, 75x5, 85, 95x3x5, 95x6, 65xAMRAPx2
Decline CG bench (1 inch away from chest) - bar, 135x8, 185x5-6x4
Incline DB fly - 40x15, 50x10x4
Supinated pull down - 105x20, 120x15x3
Machine lateral - 80x12x8
Cable upright row (shoulder) - 60x12x4
Peck deck (partials) - 195xAMRAPx4; last set drop @ 135, 105, 75xAMRAP w/full ROM
Dip (chest) - BWxAMRAPx3
Ez bar tricep push down - 60, 75, 90xAMRAP


Slowly developing the MMC with the lateral and posterior head of my shoulders. Goal is to add some size/mass in those area by New Years before focusing on a different muscle.

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basily
Level

Join date: Aug 2011
Posts: 659

Lying leg curl - (45x10x3), (60x20x3), (75x10x3)x3
Seated leg extension - (45x8x3)x2, (60x8x3)x2
Back squat - bar, 135, 185, 225x5, 275x3x2, 295x2x2, 315x1x12, 225x5
Sumo DL - 135, 225, 325x3, 425x9x2, 425x7
Sumo DL (pause @ mid shin) - 375x3x4

Super:
Incline DB press - 55x20, 70x12x4; last drop @ 45xAMRAP
Incline DB row - 55x20, 70x12x4; last set drop @ 45xAMRAP

DB SL - 65x8, 80x8x4
Wide width pull down - 120x15, 150x10x7; last set drop @ 105xAMRAP
Lying leg press (narrow/noBase) - 90x30, 180x25

Super:
Cable upright row (shoulder) - 50x15x4
Reverse cable curl - 50xAMRAP, 70xAMRAPx3

Standing calf raise - 140xAMRAPx4

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basily
Level

Join date: Aug 2011
Posts: 659

Super set:
Peck deck (1&half reps) - 90, 120x15, 135, 150x10
Reverse peck fly - (60x15x2)x4

Upright cable row - 50x15x3

Super set:
Incline DB press - 45x30, 60x20, 75x15, 85x5x8; last set drop @ 50xAMRAP
Incline DB row - 45x20, 60x12, 75x8x8

Ng pull down - 125x15, 165x8x4
Decline CG BB (pause 1/2 inch from chest) - bar, 135, 185, 195x3x2, 195x4x2; last drop @ 145xAMRAP w/full ROM
Incline DB fly - 45, 55, 60x8x3
Supinated pull down - 135x15x3, 150x15; last set drop @ 105xAMRAP partials
Machine lateral - 80x12x7
Peck deck (partials) - 165xAMRAPx3; last set drop & 120, 90xAMRAP

Seated calf raise (toe out) - 50xAMRAPx3
Seated calf raise (toe straight) - 50xAMRAPx3
Back squat (high/tut) - 135xAMRAPx2
Ez bar tricep push down - 60xAMRAP
Reverse cable curl - 60xAMRAPx2
Seated leg extension - 60xAMRAPx2
Reverse cbale fly - 20xAMRAPx3


Got drunk, passed out for 14 hours, had ample energy when I got up so I decided to take advantage of it. Also, the quad, hamstring pump from the back squats today was unreal!

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basily
Level

Join date: Aug 2011
Posts: 659

Lying leg curl - 45x12x2, 60x12x3
Seated leg extension - 45x12x5
Back squat (high) - bar, 135, 185, 225x8x2, 245x8, 275x6x4
Sumo DL - 155, 265, 355, 445, 475x3x2
Sumo DL (pause @ mid shin) - 375x3x4
DB SL - 45, 65, 85x8x5

Flat CG Bench - 135, 185, 155xAMRAP
Incline DB press (partial reps) - 50, 60, 70, 75xAMRAP

Medium width pull down - 115x15, 145x12x4; last set drop @ 115xAMRAP
NG seated cable row - 105x15, 135x8x4; last set drop @ 105, 75xAMRAP
Seated calf raises (toes out) - 70xAMRAPx3
Seated calf raises (toe straight) - 70xAMRAPx3
Lying leg curl - 75xAMRAPx3; last set drop @ 45xAMRAP partials
Seated leg extension - 75xAMRAPx3; last set drop @ 45xAMRAP partials
Reverse cable fly - (25x15x2)x4
Reverse cable curl - 50, 60, 70xAMRAPx3

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basily
Level

Join date: Aug 2011
Posts: 659

Super set:
Peck fly - 90x25, 105x15, 120x12x2
Reverse peck fly - 65x15x4

Cable upright row (shoulder) - 45x15x4

Super set:
Incline DB press - 50x15, 65x8, 75x5, 85, 95x3x3, x6
Flat DB row - 50x12x4, 55x8x4

Incline DB fly - 50x10x3, 55x6x3
Decline CG bench (pause 1/2 inch from chest) - bar, 135x5, 155x6x2, 175x6x2

Super:
Medium width - 105x20, 165x8x5
Supinated pull down - 135x15x2; last set drop @ 100xAMRAP
Lying leg press (noBase/narrow) - 90xAMRAPx3
Standing calf raises - (120x20x2), (140x8x3)x3

Machine lateral - 90x12x7
Peck deck (partials) - 195xamrapx3; last drop @ 105, 75xamrwp w/full ROM
Vgrip tricep push down - 70, 100, 115, 130xamrap
Reverse ez curl - 75xamrapx4; last drop @ 45xamrap
Reverse peck fly (partial) - 75x25x3

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basily
Level

Join date: Aug 2011
Posts: 659

Lying leg curl - 65x15x3, 80x12x2
Seated leg extension - 60x15x2, 70x12x2
Front squat - 135, 185x8, 205x8x5
Sumo DL - 135, 225, 315x3, 405x5, 455x3x3,
Sumo DL (pause @ mid shin) - 385x3x4
Lying leg press (high/noBase) - 90, 180, 270x30, 360x20, 450x15; last set drop @ 360, 270x10

Calf push in lying leg press (toe out) - 270xAMRAPx3
Calf push in lying leg press (toe straight) - 270xAMRAPx3
DB SL - 50, 65, 80, 90x8x5
Seated calf raise - 90x15x2
Seated leg curl - 85x20, 100x15x2
Seated leg extension - 85xAMRAPx4
Machine ab crunch - 65xAMRAPx4

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basily
Level

Join date: Aug 2011
Posts: 659

Super set:
Peck fly - 100, 115, 130x15, 145x12, 160x8
Reverse peck fly - 55x15x5

Cable upright row (shoulders) - 10x20, 15x15x3
Incline DB press - 50, 65x20, 75x15, 85x9, 90x5, 85x8, 75x12, 65x9
Decline CG bench (pause 1/2 inch from chest) - 135, 155x5, 185x4, 185x6, 135xAMRAP
Incline DB fly - 45x10x3
Machine lateral - 40x12x7
Mw pd (kg) - 50x20, 70x8x5; last set drop @ 42.5xAMRAP supinated pull down
Machine NG row (lower ab) - 50x15, 60x15, 70x15, 90x15, 70x15x2
SC - 60x15, 70x15, 80x12, 90x6
Reverse cable fly - ((5holexamrap) (3holexamrap))x3
Reverse cable curl - 25, 30, 35xamrapx3

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basily
Level

Join date: Aug 2011
Posts: 659

Super set:
Lying leg curl - 60x12x5
Seated leg extension - 50x12x5

Front squat - bar, 135, 185x8x4, 205x6x2, x4
Sumo DL - 155, 265, 355x3, 425x6x4
Sumo DL (pause @ mid shin) - 395x3x3
Single leg lying leg press (noBase) - 50x10x4
Mediwum width pull down - 110x12, 140x8, 160x10x5
DB SL - 50, 65, 80x10x5
Db row - 40x10x4

Super set:
HS Seated shoulder press (WPS/TUT) - 45x8, 70x10-12pm
DB lateral - 15xAMRAPx4

Seated calf raises (wide/narrow each) - 60xamrapx3
Supinated pull down - 150x20, 165x8x4; last set drop @ 120xAMRAP
Reverse peck fly - 60, 65xAMRAPx3
Reverse cable curl - 50, 60xAmRAPx4
Lying leg curl - 90xamrapx3

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basily
Level

Join date: Aug 2011
Posts: 659

Super set:
Peck deck - 90, 105x20, 120, 135, 150x12
Reverse peck fly - 65x20x5

Super set:
Incline DB press - 45x, 60x20, 75x8, 90x5x5; last set drop @ 60, 45xAMRAP
HS low machine row (WPS) - basex20. 45, 55, 70, 75, 80, 90x12x2; last set drop @ 70, 45xAMRAP

Medium width pull down (TUT) - 120x15, 170x8x4

Super set:
HS seated shoulder press (WPS/TUT) - 45, 70x10x4
DB lateral - 10xAMRAPx4

NG pull down (TUT) - 80x20, 140x12x4

Decline CG bench (pause 1/2 inch from chest) - 135, 185, 205x3x3
Machine lateral - 60x12x7
Peck deck (partials) - 180xAMRAPx3; last set drop @ 120, 90xAMRAP w/full ROM
Reverse peck fly - (70x8x3)x3
Reverse cable curl - 60, 70xAMRAPx3
Ez bar tricep push down - 70, 80xAMRAP

Back squat (high/TUT) - 135xAMRAP
Lying leg curl - 105xAMRAP

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basily
Level

Join date: Aug 2011
Posts: 659

Lying leg curl (TUT/squeeze) - 65x20, 80x12x4
Seated leg extension (TUT/squeeze) - 55x20, 70x10x4
Front squats - bar, 135, 155x8, 185x8, x10, x12, 205x6, x8, x5
Sumo DL - 135, 225, 315x3, 405x8x3, 435x4
Sumo DL (pause @ mid shin) - 395x3x3

Single leg lying leg press (noBase/high) - base, 50x12, 70x12x2, 75x12x2
Lying leg press (noBase/high) - 345xAMRAPx2
Calf push in lying leg press (straight) - 345xAMRAPx3
Calf push in lying leg press (out) - 345xAMRAPx3
DB SL - 45x8, 70, 85x12x4
Seated leg curl (TUT) - 85x25, 100x10x3, x15
Ab crunch - 70xAMRAPx4

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basily
Level

Join date: Aug 2011
Posts: 659

Reverse cable fly - ((5holexAMRAP) (3holexAMRAP)x4)
Peck deck - 100x20, 115x12, 130x8x4

Incline DB press - 45, 65x15, 80, 90x5, 95x3x4

Super set:
Seated machine shoulder press (TUT) - 110x10-12x4
Side laterals - 10xAMRAPx4

Medium width pull down - 100x20, 145x10x4; last set drop @ 100xAMRAP wide width pull down
Decline CG bench (pause 1/2 inch from chest) - 135, 185x5x4
Supinated pull down (kg) - 42.5, 60x15, 70x10x3
Machine lateral - 50x10x7

Super set:
Peck deck - 130x15, 145x10x3
Reverse peck fly - 55x15x4

Reverse cable curl - 25, 35xAMRAPx3
Incline BB bench - 135xAMRAPx3

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basily
Level

Join date: Aug 2011
Posts: 659

Lying leg curl - 60x30, 75x20, 90x15, 105x10; last set drop @ 60x10
Seated leg extension - 45x30, 60x12x4
Lying leg press (noBase/high/TUT) - base, 90, 180, 270x25, 360x20, 450x12, 500x
Back squat (high/pause) - bar, 135, 225x3x2
Sumo DL - 155, 265, 355x3, 445x6, 465x4x2, 485x2
Sumo DL (pause @ mid shin) - 400x3x3

Super set:
HS seated shoulder press (WPS/TUT) - 72.5x10-12x4, 80x5
DB side lateral - 10xAMRAPx5

DB SL - 55, 70, 80, 90x8x5
HS Low row (WPS) - 45, 70x15, 90x10x4
Medium width pull down - 135x15, 180x8x6
NG cable row - 120x15, 135x10x4
Lying leg curl - 105xAMRAPx5

Reverse cable fly - 20x20, 25x12x4
Reverse cable curl - 70, 80xAMRAPx3; last set drop @ 60, 45

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basily
Level

Join date: Aug 2011
Posts: 659

Super set:
Peck deck - 105x25, 120x20, 135x15, 150x8, x10
Reverse peck fly - 75x15x5

Upright cable row - 30x15x4

Super set:
HS seated shoulder press (WPS) - 45x12, 70x8, 80x8x5; last set drop @ 55, 25xAMRAP
DB lateral - 10xAMRAPx5

HS low row (WPS) - 45x20, 75x15, 95x8x5; last set drop @ 50xAMRAP
Incline DB press - 50x20, 65x18, 75x8, 80x6-7x3; last set drop @ 55xAMRAP

Medium width pull down - 130x15, 160x8, 185x6x4; last set drop @ 125, 95xAMRAP supinated pull down
Decline CG bench (pause 1/2 inch from chest) - 135, 185x5, 205x4x3; last set drop @ 135xAMRAP
NG pull down (TUT/squeeze) - 90, 135x10; last set drop @ 90xAMRAP bottom partials
Machine lateral - 55x12x6
Peck deck (partials) - 180, 195xAMRAPx2; last set drop @ 135, 105, 75xAMRAP w/full ROM
Reverse cable fly - 20x15x3
Reverse cable curl - 75xAMRAPx4

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basily
Level

Join date: Aug 2011
Posts: 659

Lying leg curl (TUT/squeeze) - 60x25, 75x15x3, 90x12
Seated leg extension (TUT/squeeze) - 45x15, 60x12x3, 75x12
Front squat - bar, 135, 185x8x2, 205x8x2, 225x3x3
Sumo DL - 155, 265, 355x3, 455x4x3, x5
Sumo DL (pause @ mid shin) - 395, 400x3x2
DB SL - 45x10, 60, 75, 85, 95x6x6

Lying leg press (wide/noBase) - base, 90, 180, 270, 360x20, 450x10; last set drop @ 370, 270x10
Calf push in lying leg press (toe out) - 290xAMRAPx3
Calf push in lying leg press - (toe straight) - 290xAMRAPx3
Seated calf raises - 50x21'sx3
Seated leg extension - 90xAMRAPx3; last set drop @ 60, 30xAMRAP
Lying leg curl - 105xAMRAPx3; last set drop @ 75xAMRAP

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basily
Level

Join date: Aug 2011
Posts: 659

Super set:
Peck deck - 105x25, 120x20, 135x15x2, 150x12
Reverse peck fly - 60x20, 70x15x4

Cable upright row - 30, 45x15, 60x12x2

Super set:
HS seated shoulder press - 45x10, 70x8, 80x6x6; last set drop @ 45xAMRAP
DB lateral - 10xAMRAPx6

HS low row (WPS) - 45x20. 70x15, 100x6x6; last set drop @ 55xAMRAP
Incline DB press - 45x15, 60, 75x12, 85x5x3, x6
Incline DB fly - 35x12x3, 40x10x2
Medium width pull down - 135x15, 180x8x4; last set drop @ 120, 90xAMRAP
Decline CG bench (pause 1/2 inch from chest) - bar, 135x5, 185, 210x3x3, 175x7
Supinated pull down - 105, 135, 150, 160x15x2
Upright row (shoulder) - 60x15, 75x12 ( PT told me this causes shoulder impingement?)
Cable lateral - 15x15x5
Straight bar cable high row ( rear delt) - 25, 30, 35x20x3
Ez Tricep push down - 80, 90, 100xAMRAP
Reverse cable curl - 70xAMRAPx4; last set drop @ 45, 35xAMRAP
Reverse BB wrist curl - bar, 65. 85xAMRAPx3

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