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basily
Level

Join date: Aug 2011
Posts: 734

Lying leg curl - 45, 60x20x3, 75x20, 90x10x2; last set drop @ 60, 45xAMRAP
Seated leg extension (toe straight) - 45, 60x30, 75x15x4
Lying leg press (noBase/wide) - BASEx25, 90, 180, 270x15x3
Lying leg press (noBase/narrow) - 270x10x42
Sumo DL - 155, 265, 355, 445x3, 475x2, 495x4x2, 495x1x3
DL - 265, 355x3, 405x2x4
DB SL - 65x20, 85x10x5

BB curl (wide) - 40, 50x15, 65x8-10x4
Skull crusher (DB) - 20x15, 30x6x4
Seated Hammer curl - 30x12, 40x8-10x3
Rope pull down - 45x15-20x4

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basily
Level

Join date: Aug 2011
Posts: 734

Lying leg curl - 45, 60x25, 75x12x7
Reverse peck fly - 30, 45xAMRAPx5
DB lateral - 5x20x2, 12.5x12x2, 10x12x3
HS seated shoulder press (WPS) - 45x20, 70x16, 80x12, 90x6-8x3, 55, 45XAMRAP
Back squat (high) - BARx15, 135x10, 235x10x10
Lying leg curl - 105x10x10

Chin up - 15x6-8x6
Sumo DL - 155, 245, 355x3, 445, 475x2, 495, 515x1x3, 515x2
Sumo DL (pause @ mid shin) - 445x2x2
Medium width pull down - 120x12, 165x8x3; last set drop @ 120, 90xAMRAP
HS NG row (WPS) - 45, 90x15, 125x6x6
Reverse peck fly - 60x10-15x4
Reverse cable wrist curl - 45x20, 60x25x 75, 90x20



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basily
Level

Join date: Aug 2011
Posts: 734

Reverse peck fly - 30, 45x25, 60xAMRAPx4
Machine lateral - 30, 45x20, 60x10-12x4; last set drop @ 45, 30xAMRAP
HS seated shoulder press (WPS) - 45x20, 70x12, 90x5x6, 65xAMRAP; last set drop @ 45xAMRAP
Wide width pull up - BWx8-10x6
Incline DB press - 70x8-10x5
HS seated chest press (WPS) - 25, 45x10x4
1 arm HS low row - 45x15, 90x12x4, 60xAMRAP squeezing reps
Cable fly (high/kg) - 17.5xAMRAPx2, 20xAMRAPx3
Cable fly (low/kg) - 25xAMRAPx3
Incline CG bench (pause 1/2 inch from chest) - BARx5, 135x5, 155x2x3
Supinated pull down - 105x12, 135, 150x8x3, 120xAMRAP

Super set:
HS shrug (WPS) - 45, 55, 60xAMRAPx3
DB lateral - 10x12-15x5

Reverse cable curl - 60, 90x20, 105xAMRAPx2
Standing calf raises - 100xAMRAPx6

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basily
Level

Join date: Aug 2011
Posts: 734

BB curl (wide) - 35x25, 45x15, 65x10-12x4
Skull crusher (noBar) - BARx15, 50x12, 60x8-10x3
Seated Hammer curl - 25x10, 30x8-12x3
Vgrip tricep push down (kg) - 22.5, 32.5x20, 47.5x10-12x3; last set drop @ 32.5, 22.5xAMRAP
Machine preacher curl - 45, 60, 75, 90xAMRAP; last set drop @ 60xAMRAP

Sumo DL - 135, 225, 325, 405, 455x3, 495x4, 500x4x2
DB SL - 50, 65 x10x3, 75x8x5
NG cable row - 90x12-15x4
Reverse peck fly - 45xAMRAPx5


Quads were way to sore to squat/leg press but I was able to sumo DL, weird...

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basily
Level

Join date: Aug 2011
Posts: 734

Super set:
Reverse peck fly - 40x20x5
Peck deck - 85, 100, 115, 130x20, 145x12; last set drop @ 100xAMRAP

Machine lateral - 30, 40x20, 50x15x4;last set drop @ 40, 30xAMRAP
Machine shoulder press - 45x15, 80x12, 95x6-7x5
Incline DB press - 50x15, 60x8x4
Supinated pull up - BWx8-10x5
HS incline chest press (WPS) - BASE, 25, 50x12, 70x8x4; last set drop @ 45xAMRAP

Super set:
Dip - BWx8-12x5
HS NG row (WPS) - 45, 90x15, 125x6-8x5; last set drop @ 90, 45xAMRAP

Cable fly (high/kg) - 10, 15, 18xAMRAPx3
Cable fly (mid) - 20xAMRAPx3
Medium width pull down (kg) - 50x15, 70x12, 80x8x3; last set drop @ 60, 42.5xAMRAP wide width pull down
Back squat - BAR, 135, 225x12, 275x8, 295x3

Super set:
HS shrug (WPS) - 45x18, 60x15, 70xAMRAPx4
DB lateral - 10x10x6

Standing calf raises - 115xAMRAPx6
Machine preacher curl - 45x15, 70x8-10x3; last set drop @ 45xAMRAP
Reverse grip tricep pull down (kg) - 22.5x15, 32.5x12-15x3
Reverse cable wrist curl (kg) - 32.5x20, 47.5x25, 52.5xAMRAPx3


High volume and my body seems to respond well to it. Maybe after I'm done GVT on squats I'll reduce my overall training volume as well.

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basily
Level

Join date: Aug 2011
Posts: 734

Lying leg curl - 45, 60x20x3
Seated leg extension - 45, 60x20x3
Reverse peck fly - 30xAMRAPx4
DB lateral - 7.5x15-20x4
HS seated shoulder press (WPS) - BASEx15, 45, 70x20, 90x8, 100x6, 90x8, 55xAMRAP

Back squat (high) - BAR, 135x10, 240x10x10
Lying leg curl - 110x10x10; last set drop @ 80, 50xAMRAP
Chin up - 20x6x8
Sumo DL - 135, 225, 315, 405x3, 475x2, 495x3, 520x2x2, 520x1x2
Sumo DL (pause @ mid shin) - 455x2x2
1 arm HS low row - 45x15, 90x12, 100x6x5
Medium width pull down - 120x15, 165x8-10x3; last set drop @ 105, 75xAMRAP wide width pull down
Standing calf raises - 80x30, 140xAMRAPx4; last set drop @ 80xAMRAP


I have a love-hate relationship with 10x10 squats. Oh, and I hit a PR and rep PR for sumo DL

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basily
Level

Join date: Aug 2011
Posts: 734

Super set:
Reverse peck fly - 30x30, 45x10-12x4
Peck fly - 90, 105x15x4

Machine lateral - 30x20, 45x15, 60x12-15x4
HS seated shoulder press (WPS) - BASE, 45, 70x15, 90x6x6, 60, 45xAMRAP
Wide width pull up - BWx10, BWx6x8
Incline DB press - 45x20, 60x15, 75x7-8x4
HS seated incline press (WPS) - 45x8x4, 35xAMRAP
NG tbar row - 50, 100x15, 155x6-8x5, 75xAMRAP

Super set:
HS shrug (WPS) - 70x15x5
DB lateral - 10x10-15x5

Cable fly (high) - 25x20, 45xAMRAPx4
Cable fly (mid) - 45, 50xAMRAPx3
Supinated pull down - 120x15, 165x8-10x3
Reverse cable wrist curl - 60, 105xAMRAPx2, 120xAMRAPx2
Reverse peck fly - 45xAMRAPx3

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basily
Level

Join date: Aug 2011
Posts: 734

Incline CG bench - BAR, 95x12, 135x10, 145x7, 155x5, 135x7, 115x10
BB curl (wide) - 25, 45x12, 65x15, 70x10-12, 45xAMRAP
DB skull crusher - 12.5, 30x6x4
Reverse EZ cable curl (kg) - 17.5, 27.5xAMRAPx2
Reverse tricep pull down - 12.5, 22.5, 27.5, 32.5xAMRAP
Machine preacher curl - 60xAMRAPx3

Front squat - 95x10x5
Sumo DL - 225, 315, 405, 455x3, 495x5x2
Sumo DL (pause @ mid shin) - 365x3x4
DB SL - 55, 65x16, 75x12x4
NG cable row - 105x15x3
Standing calf raises - 120xAMRAPx5

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basily
Level

Join date: Aug 2011
Posts: 734

Super set:
Peck deck - 40x20, 55x15x4
Reverse peck fly - 85x20, 115x15x4

Machine lateral - 25x20, 40x15, 45x12-15x4; last set drop @ 25xAMRAP partials
HS seated shoulder press (WPS) - BASE, 45x20, 65x13, 75x8, 80x6, 85x5, 65, 45xAMRAP

BTN smith shoulder press (noBar) - 50x8x4
HS incline chest press (WPS) - 25x25, 50x16, 75x6-9x4, 50xAMRAP
HS NG row (WPS) - 45x20, 90x15, 135x6x6, 80xAMRAP
Wide width pull down - 85, 115x15, 130x10x3
Cable fly (high/kg) - 17.5, 22.5x15x3
Cable fly (mid/kg) - 17.5, 22.5x15x3

Reverse cable wrist curl (kg) - 32.5, 47.5, 62.5, 72.5xAMRAPx3
1 arm DB overhead extension - 20x15, 30x6-9x2
Standing calf raises - 115, 135, 155xAMRAPx3
Machine preacher curl - 45, 70xAMRAPx2; last set drop @ 45xAMRAP

Super set:
HS shrug (WPS) - 45, 75x12x2, 120xAMRAPx3
DB lateral - 7.5x12x7

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basily
Level

Join date: Aug 2011
Posts: 734

Sumo DL - 155, 265, 355x5, 445x3, 500x4x4
Sumo DL (pause @ mid shin) - 375x3x4
Back squat - 135x5x2, 225x15x4
Lying leg curl - 115x10x10

Super set:
Seated leg extension - 60x15x2, 75x12x4
Machine lateral - 45, 55x15, 65x12x4, 45xAMRAP

Chin up - 22.5x6x8
HS seated shoulder press (WPS) - BASE, 45, 70x20, 90x9, 100x6, 90, 70, 55xAMRAP
HS low row (WPS) - 45xx15, 90x10-12x5
Wide width pull down - 105x12, 135x12x4; 105, 75xAMRAP
Reverse peck fly - 30, 45xAMRAPx5


Got called into intern when i got to the gym so I had to work with what was free. Will be back tomorrow to do traps, calves and forearm.

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basily
Level

Join date: Aug 2011
Posts: 734

Super set:
Peck deck - 80, 105x15x2, 120x15x3
Reverse peck deck - 30, 45xAMRAPx2, 50xAMRAPx3

Machine lateral - 30x25, 45, 55x12-15, 60x8-12x4; last set drop @ 45, 30xAMRAP
HS seated shoulder press (WPS) - BASEx15, 45x30, 70x18, 90x5-6x5, 105x2x3; last set drop @ 65xAMRAP
NG pull up - BWx7-10x8
Incline DB press (noFeet) - 45x20, 60x18, 70x7-9x5
HS seated chest press (WPS) - BASEx12, 35x12-15x2
NG tbar row - 75x25, 100x20, 125x10-12x5; last set drop @ 75xAMRAP squeezing reps

Super set:
HS shrug (WPS) - 70x16x4, 45xAMRAP
DB lateral - 10x10-12x5

Cable fly (high) - 30, 40xAMRAPx4, 30xAMRAP
Cable fly (mid) - 30, 50xAMRAPx3
Supinated pull down - 105x15, 150x12x3
Reverse cable wrist curl - 75, 105xAMRAPx4
Reverse peck fly - 50xAMRAPx4

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basily
Level

Join date: Aug 2011
Posts: 734

BB curl - 30, 40x15, 75x8x4
Incline CG bench - BAR, 95x15, 115x10-13x3
Reverse Preacher curl (Ez/noBar) - 20, 40x7-10x4; left forearm aching
1 arm DB overhead tricep extension - 17.5x20, 30x7-8x3
Machine preacher curl - 50, 65, 80, 95xAMRAP; last set drop @ 65xAMRAP
Reverse tricep pull down - 27.5, 37.5xAMRAPx4

Front squat - BAR, 95, 115, 135x10
Sumo DL - 135, 225, 315x3, 405, 455x2, 495x5, 545xFAIL, 525xFAIL, 405xAMRAP (around 15)
DB SL - 65, 80, 100x12-15x6
NG cable row - 105x15, 120x12-15x5
Standing calf raises - 120, 140xAMRAPx5; last set drop @ 100xAMRAP

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basily
Level

Join date: Aug 2011
Posts: 734

Super set:
Peck deck - 90, 105, 120, 135, 150x15; last set drop @ 105, 75xAMRAP
Reverse peck fly - 30, 45, 50xAMRAPx3; last set drop @ 30xAMRAP

Machine lateral - 30, 45, 55xAMRAPx2, 50xAMRAPx3; last set drop @ 35xAMRAP
HS seated shoulder press (WPS) - BASE, 45, 70x20, 90x9, 100x4x3, 90, 70, 45xAMRAP
Chin up - 15x7x7
Incline DB press (noFeet) - 50x20, 65x16, 75x9, 80x5-6x4, 60xAMRAPx3
HS seated NG row (WPS) - 45, 90x15, 135x6-8x6, 90xAMRAP
Medium width pull down - 105x15, 150x10x3; last set drop @ 105xAMRAP wide width pull down

Super set:
HS shrug (WPS) - 45x15-20x2, 70x12-15x4
DB lateral - 12.5x10-12x6

Super set:
Cable fly (high/kg) - 12.5, 17.5, 22.5xAMRAPx3
Dip (chest) - BWxAMRAPx5

Cable fly (low/kg) - 17.5, 22.5xAMRAPx2
Reverse cable wrist curl (kg) - 42.5, 57.5, 67.5xAMRAPx4


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basily
Level

Join date: Aug 2011
Posts: 734

Lying leg curl - 45, 60, 75xAMRAP, 90x10x4
Seated leg extension - 45, 60, 75x20, 90x15x6
Kneeling leg curl - 30x12x4
Standing calf raises - 100, 120xAMRAPx7; last set drop @ 80, 60xAMRAP

Back squat - BAR, 135, 225, 245x12, 275x5x3
Sumo DL - 155, 265, 355, 445x3, 475, 495, 515x1x8
Sumo DL (pause @ mid shin) - 395x3x4
DB SL - 50x15, 70x12x2, 75x12x4
Incline CG bench - 95, 115, 135, 115xAMRAP
Incline DB row - 50, 60, 80x10x3
Seated NG cable row - 110xAMRAPx4

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basily
Level

Join date: Aug 2011
Posts: 734

Lying leg curl - 45, 60, 75xAMRAP, 90x10x4
Seated leg extension - 45, 60, 75x20, 90x15x6
Kneeling leg curl - 30x12x4
Standing calf raises - 100, 120xAMRAPx7; last set drop @ 80, 60xAMRAP

Back squat - BAR, 135, 225, 245x12, 275x5x3
Sumo DL - 155, 265, 355, 445x3, 475, 495, 515x1x8
Sumo DL (pause @ mid shin) - 395x3x4
DB SL - 50x15, 70x12x2, 75x12x4
Incline CG bench - 95, 115, 135, 115xAMRAP
Incline DB row - 50, 60, 80x10x3
Seated NG cable row - 110xAMRAPx4

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basily
Level

Join date: Aug 2011
Posts: 734

Super set:
Reverse peck fly - 30, 45xAMRAPx4, (60, 45, 30)xAMRAP
Peck deck - 90, 120, 135x15, 150x12x2; last set drop @ 105, 75xAMRAP

Machine lateral - 30, 45, 60x12-15x4; last set drop @ 45, 30xAMRAP
HS seated shoulder press (WPS) - 45, 70x15, 90x6x6, 65, 45xAMRAP
NG pull up - BWx10, 7.5x6-8x6
Incline DB press (noFeet) - 50x20, 65x15, 70x9-12x5, 45xAMRAP
1 arm HS low row (WPS) - 45, 90x15, 102.5x8x5, 55xAMRAP

Super set:
HS shrugs (WPS/topPause) - 55x12-16x6
DB lateral - 10xAMRAPx6

Super set:
Cable fly (high/kg) - 17.5, 22.5xAMRAPx4
Dip (chest) - BWxAMRAPx5

Cable fly (low/kg) - 17.5, 22.5xAMRAPx2
Supinated pull down - 105, 135x15, 165x10x3; last set drop @ 105xAMRAP wide width pull down
Reverse cable wrist curl - 47.5, 52.5, 57.5, 62.5xAMRAP

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basily
Level

Join date: Aug 2011
Posts: 734

BB curl - 35, 55, 75x5-6x6
Incline CG bench - BAR, 95, 145x6x6
Reverse preacher curl (EZ/noBar) - BAR, 20x15, 30x10-12x4
1 arm DB overhead extension - 20, 30x7-8x3
Machine preacher curl - 60, 75xAMRAPx3; last set set drop @ 45xAMRAP
Reverse tricep pull down - 27.5, 37.5xAMRAPx5

Seated leg extension - 45x20, 60, 75x15, 90x10x6
Seated calf raises - 50, 60xAMRAPx6
Front squat - BAR, 95, 135, 155x5, 185x2x7, 155x2x2
Sumo DL - 155, 265, 355x3
Sumo DL (pause @ mid) - 445x2x8
NG cable row - 90, 105x15, 120x8-10x4


Really tired, didn't get much sleep last night.

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basily
Level

Join date: Aug 2011
Posts: 734

Super set:
Peck deck - 85x20, 115, 130, 145x15x2; last set drop @ 100, 85xAMRAP
Reverse peck fly - 25, 40, 45, 55xAMRAPx3; last set drop @ 40, 25xAMRAP

Machine lateral - 30, 40, 50xAMRAPx4; last set drop @ 35xAMRAP
HS seated shoulder press (WPS) - BASE, 45x20, 65x15, 75x5-7x5; last set drop @ 55, 45xAMRAP
NG HS row (WPS) - 45x20, 90x15, 110x10x6; last set drop @ 65xAMRAP
HS seated incline press (WPS) - BASE, 25, 50, 75xAMRAPx3, 35xAMRAP
Supinated pull down - 85x15, 130x10x4

Super set:
Cable fly (high/kg) - 17.5, 22.5, 25xAMRAPx3
Cable fly (mid/kg) - 17.5xAMRAPx3

Super set:
HS shrug (WPS) - 45, 65x15x5
DB lateral - 12.5xAMRAPx6

Machine preacher curl - 45xAMRAPx2, 55xAMRAPx2
Reverse cable wrist curl (kg) - 30x25, 42.5, 50xAMRAPx3

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basily
Level

Join date: Aug 2011
Posts: 734

Seated leg extension - 45x25, 60, 75x15, 90x12, 105x10x6; last set drop @ 75, 60xAMRAP
Kneeling leg curl (WPS) - 15x20, 25x15, 30x12x4
Sanding calf raises - 80, 100, 120, 140, 120xAMRAPx4; last set drop @ 80xAMRAP
Back squat - BAR, 135, 225, 250x12, 280x4x4
Sumo DL - 155, 265, 355x3, 455, 495x3, 520x1x5, 520x2
Incline CG bench - BAR, 95, 115x10, 135x6-7x3
Incline DB row - 50x12, 65x10, 80x10-12x3
NG cable row - 95x15, 120xAMRAPx3, 105xAMRAP

Snatch - Practiced for an hour

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basily
Level

Join date: Aug 2011
Posts: 734

Super set:
Peck deck - 90, 120x20, 150x10-12x3; last set drop @ 105, 75xAMRAP
Reverse peck fly - 30, 45xAMRAPx4; last set drop @ 30xAMRAP

Machine lateral - 30, 45xAMRAPx3, 65xAMRAPx3; last set drop @ 45, 30xAMRAP
HS seated shoulder press (WPS) - BASE, 45, 70x20, 90x7, 100x4x45, 80x8, 70x10, 45xAMRAP

Super set:
Chin up - 25x5x8
Reverse cable fly - 10x8-12x6

Incline DB press (noFeet) - 45x20, 60x12, 65x8-9x4
Incline hex press - 35x8-10x3

Super set:
HS shrug (WPS) - 25, 35x20, 50xAMRAPx4; last set drop @ 25xAMRAP paused reps
DB overhead shrug - 5, 7.5xAMRAPx5

HS low row (WPS/forewardLean) - BASE, 45x12, 70x10x4, 80x8x2; last set drop @ 55xAMRAP

Super set:
Cable fly (high/kg) - 17.5, 22.5xAMRAPx3
Dip (chest) - BWxAMRAPx4

Cable fly (mid/kg) - 20xAMRAPx2, 22.5, 25xAMRAP
NG pull down - 110x15, 140x8x2, 170x6x2, 110xAMRAP
Reverse cable wrist curl (kg) - 47.5, 57.5, 62.5xAMRAPx3

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basily
Level

Join date: Aug 2011
Posts: 734

BB curl - 30x25, 55x16, 75x6-9x5
Incline CG bench - BAR, 95x12, 135x7-9x4

Super set:
Reverse curl (EZ/noBar) - BAR, 20x15, 40x9-12x4
1 arm DB overhead extension - 20, 25x10-12x4

Super set:
Machine preacher curl - 45, 60, 75, 60, 45xAMRAP
Reverse tricep pull down - 27.5, 42.5xAMRAPx4; last set drop @ 32.5xAMRAP

Seated calf raises - BASE, 50x20, 65xAMRAPx6; last set drop @ 50xAMRAP
Sumo DL - 135, 225, 315, 405x2, 455x5x
Sumo DL (pause @ mid shin) - 405x2x5
Sumo DB SL - 55x15x4
High rope face pull - 45x20, 60x12-15x4
NG cable row - 105xAMRAPx3

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basily
Level

Join date: Aug 2011
Posts: 734

Super set:
Peck deck - 25, 40, 55xAMRAPx4; last set drop @ 40, 25xAMRAP
Reverse peck fly - 85, 100, 115x20, 130x15x2; last set drop @ 85, 55xAMRAP

Machine lateral - 35, 45, 50, 60xAMRAPx4, 30xAMRAP
HS seated shoulder press (WPS) - 25, 50x20, 65x10x4, 45xAMRAP
NG pull up - BWx8, 15x5x6
HS seated incline press (WPS) - 25, 50x15, 80x6-8x4
Incline hex press - 35x12, 40x10-12x2
Cable fly (high/kg) - 12.5, 17.5xAMRAPx4
Cable fly (mid/kg) - 17.5, 22.5xAMRAPx4
HS NG row (WPS) - 45x20, 90, 115x8x6
Wide width pull down (kg) - 20, 50x20, 70x12x3

Super set:
HS shrug (WPS) - 45xAMRAPx5
DB lateral - 10xAMRAPx5

Standing calf raises - 95, 115, 135, 155, 175, 135xAMRAPx2
Machine preacher curl - 50, 65, 80xAMRAP
Supinated high machine row - 25, 40, 65xAMRAPx2

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basily
Level

Join date: Aug 2011
Posts: 734

Standing calf raises - 80, 100, 120, 140, 100xAMRAPx5
Lying leg curl - 60, 75xAMRAPx5
Machine lateral - 45, 60, 75, 90xAMRAPx3; last set drop @ 60, 45xAMRAP
Seated leg extension - 50, 65xAMRAPx4, 80xAMRAP; last set drop @ 50xAMRAP
Back squat - BAR, 135, 225, 255x12, 275x6, 295x4x2, 185x15


DB SL - 45, 60x15, 75x12-15x6
1 arm HS row (WPS/forewardLean) - BASE, 45, 70x12, 75x8-10x5
Incline CG bench - BAR, 95x12, 145x4-5x4
Trice rope pull down - 35x25, 50x15
Sumo DL (fat bar) - 135, 225, 315, 405, 455x2, 495x1, 525x1, 495x2, 495x1
Supinated pull down - 95x15, 140x12, 170x6-8x3; last set drop @ 125xAMRAP
NG cable row - 90, 105, 120, 135xAMRAP
Machine lateral - 60, 75, 90, 105, 75xAMRAP


Gym was packed, so order of workout went according to what was free

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basily
Level

Join date: Aug 2011
Posts: 734

Super set:
Reverse peck fly -?30, 45xAMRAPx4, 60xAMRAP; last set drop @ 45, 30xAMRAP
Peck deck - 90x30, 130x20, 150x10x3; last set drop @ 105, 75xAMRAP

Machine lateral - 30, 45, 60, 75xAMRAPx5; last set drop @ 45, 30xAMRAP
HS seated shoulder press (WPS) - 45, 70x20, 90x7, 100x4-5x5, 70, 45xAMRAP

Super set:
Wide width pull up - BWx7-11x6
Reverse cable fly - 10x12x6

Incline DB press - 55x20, 70x11, 80x4x4
Incline hex press - 40x8-10x3

Super set:
Cable fly (kg/high) - 17.5xAMRAPx5
Dip - BWxAMRAPx5

Cable fly (kg/mid) - 17.5xAMRAPx3
NG HS row (WPS) - 45, 90x12x5, 115x8x3

Super set:
HD shrug (WPS) - 45x20, 55xAMRAPx4
DB laterals - 12.5xAMRAPx5

NG pull down - 125x15, 155x6-8x3, 110xAMRAP
Reverse cable wrist curl - 50, 70, 90, 100xAMRAP

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