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basily
Level

Join date: Aug 2011
Posts: 752

Super set:
Reverse peck fly - 25, 40, 45xAMRAPx3, 55xAMRAP; last set drop @ 40, 25xAMRAP
Peck deck - 85, 115x25, 145xAMRAPx2, 160xAMRAP; last set drop @ 115, 85xAMRAP

Machine lateral - 30, 40, 50xAMRAPx3, 65xAMRAPx2; last set drop @ 40xAMRAP paused reps
HS seated shoulder press (WPS) - BASE, 25, 50x20, 75x10, 80x6-8x5; last set drop @ 50xAMRAP paused reps
NG pull up - BWx8, 17.5x6x5
HS incline chest press (WPS) - 35x20, 60x15, 85x5-6x4, 60xAMRAP
HS NG row (WPS) - 45, 90x15, 115x15x2, 115x10x4
Cable fly (high/kg) - 10, 15, 20, 25, 20xAMRAP
Cable fly (mid/kg) - 20xAMRAPx3

Wide NG pull down - 85x15, 130, 145x8x3, 100x15 (squeezing reps)
Standing calf raises - 75, 115, 135, 155, 115xAMRAP
Seated calf raises (changing width) - 50xAMRAPx2, 70xAMRAPx2
Reverse cable wrist curl - 42.5, 52.5, 57.5, 62.5, 67.5xAMRAP
High cable face pull - 40, 50x15x3

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basily
Level

Join date: Aug 2011
Posts: 752

Sumo DL - 155x3x5, 265, 355, 445x3, 495, 520, 525x1x6
Sumo DL (pause @ mid shin) - 355, 375x3x2, 385x3
Back squat (high) - BAR, 135, 225, 260x12
Incline CG bench (pause) BARx5, 135x3x4
NG cable row - 75, 90, 105, 120xAMRAPx3
High cable face pull - 45, 60x12-15x3
Machine preacher curl - 60, 75, 90, 105x6-8x3
Tricep pull down (kg) - 17.5, 22.5, 27.5xAMRAPx3
Seated Leg extension - 45, 60x25, 75, 90x15, 105x6x6
Lying leg curl (paused) - 60, 75x20, 90, 105x8x5


Think i sprained my mid/lower back muscle from squatting.

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basily
Level

Join date: Aug 2011
Posts: 752

Super set:
Peck deck - 90, 120x20, 135, 150, 165xAMRAP; last set drop @ 120, 90xAMRAP
Reverse peck fly - 30, 45xAMRAPx4, 60xAMRAP; last set drop @ 45, 30xAMRAP

Machine lateral - 45, 60, 75xAMRAPx4; last set drop @ 60, 45xAMRAP

Incline DB press - 55x12, 70x8x6
Incline hex press - 45x6-8x3
Chin up - 15x8x6
HS seated shoulder press (WPS) - BASE, 45x20, 70x10-12x4; last set drop @ 55, 45xAMRAP
HS low row (WPS/forward lean) - 45, 80x12, 90x8-10x4, 70, 45xAMRAP

Super set:
HS shrugs (WPS) - 45xAMRAPx6
DB lateral - 15x12-15x6

Cable fly (high/kg) - 30, 40, 45, 40xAMRAPx3
Peck deck - 120xAMRAPx3
NG pull down - 105, 135, 165, 180, 135, 105xAMRAP
Reverse cable wrist curl - 50, 70, 100, 120xAMRAPx3

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basily
Level

Join date: Aug 2011
Posts: 752

BB curl - 30, 55x15, 75x6x6
Incline CG bench - BAR, 95, 135x6x6

Super set:
DB hammer curl (cross body) - 22.5, 35
1 arm DB overhead extension - 15, 25x15, 30x6-8x4

Machine preacher curl - 60, 75xAMRAPx4; 45xAMRAP
Tricep rope pull down (kg) - 17.5, 22.5x12-15x4

Back squat (quad squeeze) - 135, 185, 225x3, 195x15x3
DB SL - 55x10x10
Supinated cable row - 75x15x2, 90x10x4
High cable face pull - 30, 45x13-15x4
Standing calf raise - 100, 120, 140, 160, 180, 120xAMRAPx2

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basily
Level

Join date: Aug 2011
Posts: 752

Super set:
Peck deck - 90, 135x20, 150x12x3; last set drop @ 120, 90, 75xAMRAP
Reverse peck fly - 30, 45, 60xAMRAPx4; last set drop @ 45, 30xAMRAP

Machine lateral - 30, 45, 60x10x4 (paused reps); last set drop @ 45xAMRAP
Incline DB press - 45, 60, 70x8, 80x4x10

Super set:
Medium width pull up - BWx8x6
Reverse cable fly - 10x10x6

HS Seated shoulder press (WPS) - 45, 70, 80x12, 90x7-8x3, 100x5, 70xAMRAPx2
HS NG row (WPS) - 45, 90x16, 115x12x4

Super set:
HS shrug (WPS) - 45, 55xAMRAPx5
DB lateral - 12.5xAMRAPx6

Cable fly (kg/high) - 17.5, 22.5xAMRAPx4
Cable fly (kg/mid) - 22.5, 20xAMRAPx3
NG pull down (paused) - 125x15, 145x10x3
Reverse cable wrist curl - 60, 90, 110xAMRAPx3

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basily
Level

Join date: Aug 2011
Posts: 752

BB SL - 95x10, 145x10x5, 165x10x5
Incline CG bench - BAR, 95, 135x7-9x4
Tricep rope pull down - 45x20, 60x12x4
Seated calf raises - 20, 70xAMRAPx5
Standing calf raises - 120xAMRAPx6
Supinated cable row - 75, 105x8x6; last set drop @ 75xAMRAP
Seated face pull - 45x15x4
Machine preacher curl - 60, 90, 105xAMRAPx4; last set drop @ 45xAMRAP


Worked up to a 405 triple for sumo dead lift then stopped. Lower back still hurting. Will try again Friday.

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basily
Level

Join date: Aug 2011
Posts: 752

Peck deck - 90, 120, 135, 150; last set drop @ 120, 90xAMRAP
Flat BB bench - BAR, 135, 185x5, 195x4, 205x5, 135, 155x15
Incline DB press - 55x15, 70x7-9x5
Back squat (pause) - 135x12, 225x6x6
NG pull up - 15x6-8x5
HS low row (WPS) - 45, 70x12, 85x8-10x4

Super set:
HS shrug (WPS) - 45x12-15x5
DB lateral - 15, 17.5xAMRAPx4

Medium width pull down - 105x15, 150x8x4; last set drop @ 120xAMRAP
Machine lateral - 45x12, 75x8x4; last set drop @ 45xAMRAP
Peck deck - 135x15, 150x8x3; last set drop @ 105xAMRAP
Reverse peck deck - 30, 35xAMRAPx4
Reverse cable wrist curl - 60, 100, 120xAMRAPx3

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basily
Level

Join date: Aug 2011
Posts: 752

BB curl (fat grip) - 35, 50, 65x10-12x5
Incline CG bench - BAR, 95, 135x6x6
Hammer curl - 17.5, 22.5, 40xAMRAPx4
Seated DB overhead extension - 35, 55, 60x8x4
Machine preacher curl - 60, 105xAMRAPx3, 75xAMRAPx2
Tricep rope pull down - 30, 60xAMRAPx5

Back squat ( pause) - 135x3, 225x3x2, 250x3, 270x3, 290x3
BB SL - 145x10x5, 165x10x5
Supinated cable row - 60x15, 90x10x4
Rope face pull - 50x15x4
Seated leg extension - 60, 75, 90xAMRAP; last set drop @ 60xAMRAP

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basily
Level

Join date: Aug 2011
Posts: 752

Back squat (pause) - BAR, 135x3x3, 185, 225, 255, 275, 295x3x4
BB SL - 145, 195x8x5
Standing calf raise - 110, 130, 150xAMRAPx2, 170xAMRAPx2, 130xAMRAP
Seated calf raise - 50xAMRAPx4
Lying leg curl - 55, 70, 85xAMRAPx3
Seated Leg curl - 70, 100xAMRAP
Seated leg extension - 40, 55, 70xAMRAPx4
High cable face pull - 25x20, 40x15x4
Machine preacher curl - 80x15, 125, 140, 95xAMRAP

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basily
Level

Join date: Aug 2011
Posts: 752

Peck deck - 90, 120, 135, 150, 165xAMRAP; last set drop @ 120, 90xAMRAP
Bench press - 135, 165, 185x4, 205x3x2, 155x19
Incline DB press - 50x12, 75x6-8x5
HS seated shoulder press (WPS) - 45, 80x9-10x3; last set drop @ 55xAMRAP

Super set:
DB front raises - 12.5x12-15x4
DB shrug - 45xAMRAPx4

NG pull up - 17.5x6-8x5
NG HS row (WPS) - 55x15, 90x8, 125x6x6, 90xAMRAP
Cable fly (high) - 30xAMRAPx6

Supinated pull down - 120x12, 150x10-12x4
Machine lateral - 45, 60, 75xAMRAPx4; last set drop @ 45xAMRAP
Reverse cable wrist curl - 65, 120, 135xAMRAPx3

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basily
Level

Join date: Aug 2011
Posts: 752

Back squat (pause) - 135x8x2, 185x3, 225x6x5, 235x6
Sumo DL - 155, 265, 355x3, 445, 495x1x6
Sumo DL (pause @ mid shin) - 445x3x6
Incline CG bench - BAR, 115, 145x6x2, 165x3x4
Dip - BWx15-21x4
Supinated cable row - 75, 90x15, 105x8-10x4
High face pull - 45, 55x15x4
Machine preacher curl - 55, 85, 115x8x3, 70xAMRAP
Lying leg curl - 60, 75, 90xAMRAPx3
Standing calf raises - 100, 120xAMRAPx3
Machine lateral - 45, 60, 75xAMRAP

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basily
Level

Join date: Aug 2011
Posts: 752

Peck deck - 90x20, 135, 150x15, 165x8-10x3; last set drop @ 90xAMRAP
Flat BB bench - 135x8, 175x4, 205x3, 215x2x3,
Incline DB press - 55, 75x7-10x5
HS seated shoulder press (WPS) - 45, 70xAMRAPx3, 55xAMRAP
Back squat (low/pause) - 135, 225, 275x3, 295, 305x2
HS low row (WPS) - 45, 55x12, 90x8-10x5

Super set:
Plate front raises - 25x15x5
DB shrugs - 45x20x5

Pull up - BWx6-9x4
Cable fly - 30xAMRAPx6
Reverse cable wrist curl - 90, 120, 150xAMRAPx3
Supinated pull down - 95, 140x12-15x3
Machine lateral - 45, 60, 75xAMRAPx2, 45xAMRAP

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basily
Level

Join date: Aug 2011
Posts: 752

BB curl - 35, 50, 75x10-12x5; last set drop @ 40xAMRAP
Incline CG bench - BAR, 95, 135x9, 155x4-5x5; last set drop @ 115xAMRAP
Hammer curl - 25, 45xAMRAPx4
Seated DB overhead extension - 45x12, 60x8-10x4
Tricep rope pull down - 30, 65xAMRAPx2, 60xAMRAPx3
Machine preacher curl - 60, 90xAMRAPx4, 60xAMRAP

Back squat (low) - 135, 185, 225x8x4
BB bench (pause) - 135x3x2, 155x3, 185, 195x1x2, 205x1, 185x3
DB SL - 45, 65x12x4
Supinated cable row - 65x15, 110x6x5, 75xAMRAP
Reverse peck fly - 30, 45xAMRAPx3
Lying leg curl - 70, 85xAMRAPx3, 70xAMRAP
Standing calf raises - 80xAMRAPx4

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basily
Level

Join date: Aug 2011
Posts: 752

Back squat (pause) - BAR, 135, 185x4, 225, 255x2, 275x4x3, 275x7
BB SL - 145x15, 205x8x4
HS MTS bicep curl (WPS) - 40x15, 50x10-12x4
Standing calf raise - 70, 110, 130, 150, 170xAMRAPx3, 130, 110xAMRAP
Seated calf raise - 55xAMRAPx4
DB shrugs - 40x20, 50xAMRAPx4, 45xAMRAP
Lying leg curl - 45, 65, 80, 95xAMRAPx3
Seated leg extension - 45, 60, 75xAMRAPx3, 90, 45xAMRAP
High cable face pull - 40x15, 30x15x4
Seated Leg curl - 55, 100xAMRAPX3

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basily
Level

Join date: Aug 2011
Posts: 752

Peck deck - 90, 120xAMRAPx3, 150xAMRAPx2; last set drop @ 105, 90xAMRAP
Flat BB bench (1/2 inch from chest) - 135x12, 155x8, 185x3x7, 185x5
Incline DB bench - 50, 65x10, 75x8, 80x6x3
HS seated shoulder press (WPS) - BASE, 45, 70x12x4, 45xAMRAP
NG pull up - BWx6, 20x6x6
HS NG row (WPS) - 45x15, 100x10-12x4

Super set:
Plate front raise - 25x12x5
DB shrug - 45xAMRAPx5

Peck deck (high) - 105, 120xAMRAPx4
Medium width pull down - 95x15, 140x12x3, 110xAMRAP (wide width pull down)
Machine lateral - 45, 60, 75, 90, 45xAMRAP

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basily
Level

Join date: Aug 2011
Posts: 752

Sumo DL - 155x3x2, 265, 315, 395x2, 445, 465, 505x1
Deficit DL (1.5") - 335x4x3
Deficit Dl (3") - 335x4x3
Back squat (low) - 135, 225, 275, 295x3x6
Incline CG bench - BAR, 95, 135, 155, 165x3x3
Dip - BWxAMRAPx4
Vgrip tricep push down (kg) - 27.5, 32.5, 37.5xAMRAP
Supinated cable row - 75x20, 105x12, 120x8x5
Seated cable face pull - 30x15x4
Machine preacher curl - 60, 105x6, 120xAMRAPx3, 75xAMRAP
Seated leg extension - 45, 60, 75, 90x25
Standing calf raises - 100, 120, 140, 160, 100xAMRAP

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basily
Level

Join date: Aug 2011
Posts: 752

Peck deck - 90xAMRAPx2, 135xAMRAPx2, 150xAMRAP
Flat BB bench (1/2 inch from chest)- 135, 155, 185x4x5, 185x5
Incline DB press (2 lvl) - 45, 65x12, 75x7x4, 80x6
HS seated shoulder press (WPS) - 45, 75x10x4
NG pull up - BWxAMRAPx5
HS low row (WPS) - 45, 70x16, 80x8-12x4, 45xAMRAP

Plate front raises - 10, 25x12-15x4, 10xAMRAP
BB shrug - BAR, 95, 145, 165xAMRAPx4

Supinated pull down - 75, 135x15, 165x8x3
Peck deck (high) - 120xAMRAPx4
Machine lateral - 50, 65, 80, 95, 65xAMRAP

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yonkey
Level 5

Join date: Nov 2009
Posts: 432

I find your training style interesting. However, I apparently am not smart enough to figure it out on my own. Would you mind explaining your methods in simpleton terms?
Thanks.

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