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basily
Level

Join date: Aug 2011
Posts: 718

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: 718

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: 718

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: 718

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: 718

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: 718

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: 718

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: 718

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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