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basily
Level

Join date: Aug 2011
Posts: 807

Standing calf raise ? 75, 95, 115, 135, 155, 175xAMRAPx3, 135xAMRAP
Lying leg curl (feet together) ? 50, 80xAMRAPx5
Seated leg extension ? 60, 75, 90xAMRAPx4, 105xAMRAPx2

Super set:
Seated DB shoulder press (pause) ? 45, 60, 70x2, 45x8-10x4
DB lateral ? 5x12x7

Back squat (low/pause) - 135, 225, 275x3, 300x2x12
Deficit DL (3?) ? 135, 225, 315x3x6
Supinated machine row ? 70, 115xAMRAPx4
Reverse cable wrist curl (kg) ? 47.5, 57.5xAMRAPx3

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basily
Level

Join date: Aug 2011
Posts: 807

Supinated machine row - 70xPUMPx3
DB lateral - 5xPUMPx3
Seated DB shoulder press - 50x8, 65x3, 70x6x5

Super set:
BB front raises (supinated) - 30x15-20x3, 40x10-12x2
HS shrugs (WPS) - 90xAMRAPx5

Incline DB row - 30, 35x16, 40x10x3, 30xAMRAP
BB flat bench - 135x8, 155x3, 185x5x8

Super set:
Medium width pull up - BWx8-10x5
DB shrugs - 45xAMRAPx5

Seated cable fly - 15, 30, 45, 60xAMRAPx3, 30xAMRAP
DB lateral - 10x12-15x4
Horizontal calf push - 80, 120, 140, 160, 120xAMRAP

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basily
Level

Join date: Aug 2011
Posts: 807

Rope hammer curl - 35xPUMPx3
BB curl - 40, 60, 70, 80xAMRAPX5
Incline EZ skull crusher - 40, 70, 80xAMRAPx5
DB hammer curl - 22.5, 50xAMRAPx4, 25xAMRAP
DB overhead extension - 50, 55, 60xAMRAPx3
Machine preacher curl - 45, 65xAMRAPx3

Back squat (high/pause) - 135, 225x3, 245x2x6, 275x2x2
Deficit DL (3") - 135, 225, 315, 365x3x4
Seated leg extension - 60, 75, 90, 105, 120; last set drop @ 75, 45xAMRAP
Horizontal calf push - 80, 150, 180xAMRAPx4; last set drop @ 120, 80xAMRAP


Stretched triceps with a 25lb DB between each set of tricep exercises

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basily
Level

Join date: Aug 2011
Posts: 807

Seated leg extension - 30, 50, 70xPUMP
Super set:
Back squat (low) - 135, 225x6, 245x3x2, 275x6x6
DB shrugs - 45x12x8

Super set:
Back squat (high/explosive) - 225x2x4, 250, 275x2
EZ bar curl (inner) - 30x12x6

Single leg lying leg press (noBase) - BASE, 20x10x2, 50x10x6
BB SL - 225x8-10x4
Lying leg curl - 70, 80x10x5
Horizontal calf push - 80, 150, 180xAMRAPx4, 200xAMRAPx2, 120xAMRAP
Machine seated wide NG row - 90xAMRAPx3

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basily
Level

Join date: Aug 2011
Posts: 807

Peck deck - 90, 120, 135xPUMPx3
NG seated cable row - 60, 75xPUMPx3
Seated DB shoulder press (pause) - 45x5, 60, 70x3x8, 75x2x2
NG pull up - 7.5x7-12x6
Flat BB bench - 135x6, 185x4x6, 135xAMRAP
HS NG row (WPS) - 45x16, 100x12x4, 125x4x3

Super set:
BB front raise (supinated) - 35x15x4, 25xAMRAP; last set done with paused reps
DB shrugs - 45x22x4

Incline DB fly - 30, 35, 40xAMRAPx2
DB lateral - 7.5, 12.5x10x5, 7.5xAMRAP
NG pull down - 105xAMRAPx3

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basily
Level

Join date: Aug 2011
Posts: 807

Standing calf raises - 80, 100, 120xAMRAPx4
Calf push in lying leg press (noBase) - BASE, 90, 140xAMRAPx3
Seated calf raise - 50xAMRAPx3
Back squat (low/pause) - 135x3x2, 205x3, 225x3x4, 275x3, 315x3x8
Sumo DL - 155, 265, 355, 445x3, 495x1, 495x4
Seated DB shoulder press (pause) - 45, 60, 70x3, 75x2x4

Super set:
Glute ham raises - BW, 10xAMRAPx4
EZ bar curl (excludeBar/inner) - 20, 30x12x4

NG seated cable row (forward lean) - 45, 90xAMRAPx2, 105xAMRAPx2


Hamstrings and lower back felt tight going into the workout.
Been doing lots of seated DB shoulder presses and can already see noticeable muscle development; I do heavier DB shoulder presses on non-shoulder days to help with the initial lift and stabilizers.
** the past few week's workouts where I wrote back hyper extension I was actually performing glute ham raises

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basily
Level

Join date: Aug 2011
Posts: 807

Peck deck - 60, 90, 105xPUMPx3
NG seated cable row - 45, 60xPUMPx4
Seated DB shoulder press (pause) - 30, 50, 60x8x4, 70x3x2
HS low row (WPS) - 45, 70, 80x15, 90, 105x12; last set drop @ 70, 45xAMRAP
Flat BB bench (pause 1/2" from chest) - 135, 185x3x5

Super set:
BB front raise (supinated) - 35x12x4, 40x8-10x3
DB shrugs - 45x20-24x7

DB lateral - 5, 10x15x3, 12.5x12x3
Incline DB fly - 30x12x4
Wide width supinated pull down - 115, 130x12x3
Reverse cable wrist curl - 50, 80, 110xAMRAPx4
Seated calf raises - 50, 60xAMRAPx4; last set drop @ 50, 25xAMRAP


Had a fever and diarrhea last night, drank some tea and electrolytes before going to the gym and decided to do lighter weights.

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basily
Level

Join date: Aug 2011
Posts: 807

BB strict curl - 30, 50, 55, 60x8x4
Incline EZ bar skull cusher (narrow/noBar) - 50x12, 60x8-10x3

Super set:
Hammer curl - 50xAMRAPx4
EZ curl (narrow/noBar) - 25xAMRAPx4

Seated DB overhead extension - 60x10, 65x8-10x3
Machine preacher curl - 60xAMRAPx4
Reverse grip tricep pull down - 30, 35, 40, 45xAMRAP
Deficit DL (3") - 135, 225, 315x4x4
Single leg calf push in leg press (noBase) - BASEx20, 20x15x4
Single leg horizontal leg press - 55, 85, 135x12x4
Calf push in horizontal leg press - 135, 170, 195xAMRAP
Seated leg curl - 55xAMRAPx3


Lacked energy for today's workout; had diarrhea last night still and didn't get much sleep

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basily
Level

Join date: Aug 2011
Posts: 807

Standing calf raise - 70, 110xAMRAPx4
Calf push in lying leg press (noBase) - 90, 180xAMRAPx3
Back squat (low/pause) - 135x3x2, 225x3x2, 275x3x2, 295x2x10
Lying leg press (noBase) - 90x20, 180x15, 270x12x4
DB SL - 60x15x4, 65x15x2
Seated leg curl - 80, 110x15x4
Horizontal calf push - 90, 130xAMRAPx4
NG machine row - 85xAMRAPx4


Kept weights on the lighter side and it felt great; first day in a few with more then 5 hours of continuous sleeping.

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basily
Level

Join date: Aug 2011
Posts: 807

Peck deck - 85, 100, 115, 135xAMRAPx2
NG Machine row - 40, 55xPUMPx3
Seated DB shoulder press (pause) - 45, 55x6, 65x3x10
HS NG row (WPS) - 45, 90x12x3, 100x10x2, 105x10x2
Flat BB bench (pause 1/2" from chest) - 135x5, 185x3x8

Super set:
EZ front raises (inner) - 30x10-15x5
HS shrugs (WPS) - 55xAMRAPx5

Machine lateral - 35, 40xAMRAPx4; last set drop @ 30, 20xAMRAP
Rack pull (below knee) - 225, 315, 405x10, 495x5
Incline DB fly - 35x10-12x4

Super set:
NG pull up - BWxAMRAPx3
Dip (chest) - BWxAMRAPx3

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basily
Level

Join date: Aug 2011
Posts: 807

HS seated shoulder press (WPS) - 25, 45, 70, 80, 45xAMRAP
HS seated incline chest press (WPS) - 25, 50xAMRAPx2, 75, 25xAMRAP
Seated cable fly - 15, 30, 45xAMRAPx3

Horizontal calf push - 90, 130xAMRAPx4
Standing calf raises - 115xAMRAPx4
Lying leg curl - 65, 80, 95, 110, 125x20
Back squat (high/TUT) - 135, 185, 225x10x4
Hack squat (noBase) - 90x15x3
Lying leg press (noBase) - 270, 360, 450x10, 180x30
Seated leg curl - 145x15x3
DB SL - 100x10x3


The upper body workout I did while waiting for my buddy whose a physique competitor. Today we followed his leg routine.

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basily
Level

Join date: Aug 2011
Posts: 807

BB row - BAR, 95x20, 115x15, 145x12x4, 95xAMRAP
Pull up - BWx8-10x6
Incline DB row - 30, 40, 50x12x4
NG cable row (forward lean) - 60, 75, 90, 105, 120xAMRAP
Rope pullover - 45, 60xAMRAPx3
Wide supianted pull down (1 & half reps) - 105x8-9x3
EZ curl (noBar/inner) - BAR, 20, 40xAMRAPx3


May start having a dedicated back day since i'll have a bit more time during the summer.

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basily
Level

Join date: Aug 2011
Posts: 807

Cable fly - 15, 30, 45xPUMPx3
NG cable row - 60xPUMPx3
Seated DB shoulder press (pause) - 40x8, 55x5, 65x3, 70x1, 75x3x6, 80x1x3
HS seated shoulder press (WPS) - 45, 70, 80, 90xAMRAP; last set drop @ 70, 45xAMRAP
Incline DB press - 45, 60, 70, 80, 85xAMRAP
Seated incline chest press (WPS) - 45xAMRAPx4

Super set:
BB front raises - 30x15x2, 35x12-15x2, 40x10x4
DB shrugs - 45x20-25x8

Incline DB fly - 30, 40xAMRAPx3
Machine lateral - 30, 45, 60xAMRAPx3; last set drop @ 45xAMRAP

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basily
Level

Join date: Aug 2011
Posts: 807

BB curl - 30, 55xPUMP, 75x6x6
CG bench - 95, 145, 155x6x3
Incline hammer curl - 30xAMRAPx4
Incline Ez skull crusher (inner/noBar) - 60x8-10x4
Ez curl (inner/noBar) - 20, 40xAMRAPx4, 20xAMRAP

Seated leg extension - 30, 40, 60, 75, 90, 105, 120, 105, 90, 75, 30xAMRAP
Rack pull - 135, 225, 315x10, 405x8x4
Medium width pull down - 105xAMRAPx3
Seated calf raises - 25, 50xAMRAPx4, 60xAMRAP
Standing calf raises - 120xAMRAPx2

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basily
Level

Join date: Aug 2011
Posts: 807

Back squat (high/pause0 - 135, 185, 225, 255, 275x4x3, 285, 295x2
Rack pull - 135, 225x8, 315, 405, 455x5x2

Super set:
NG pull up - BWx8x6
DB shrugs - 45x22x6

Supinated machine row - 50, 100, 130x12-15x4; last set drop @ 75xAMRAP
Horizontal calf push - 90, 130, 170xAMRAPx4
Lying leg curl (feet together) - 50, 65, 80, 95x15
Single arm cable row - 27.5x12, 35x10x3

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basily
Level

Join date: Aug 2011
Posts: 807

Sumo DL - 155, 265, 355, 445x3x10, 495x2x2
Back squat (high/pause) - 135, 225, 255, 275x3, 285, 305, 310x2
Single leg horizontal leg press - 90, 130, 160, 190x12
Glute ham raises - BWxAMRAPx4
Calf push in lying leg press (noBase) - 90xAMRAPx4

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basily
Level

Join date: Aug 2011
Posts: 807

Reverse peck fly - 45xAMRAPx4, 60xAMRAP
Medium width pull up - BWx9-12x6
NG tbar row - 50, 75, 100, 125x15, 150x12x2; last set drop @ 100, 50xAMRAP
HS low row (WPS) - 45x15, 90x8x4
Rack pull - 135, 225, 315, 405x6, 455x4
NG cable row (forward lean) - 75, 90, 105xAMRAP
EZ bar curl (inner/noBar) - 20, 40xAMRAPx3

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basily
Level

Join date: Aug 2011
Posts: 807

Peck deck (forward lean) - 90, 105, 120xPUMP
NG cable row (high) - 60xPUMPx3
Standing OHP - BAR, 95, 115x5, 135x3x11, 135x4
Reverse peck fly - 30xAMRAPx4
Incline DB press - 45, 60, 70x8-9x4, 75x8
HS seated shoulder press (WPS) - 45, 75, 80xAMRAP; last set drop @ 55xAMRAP
HS seated incline chest press (WPS) - 45xAMRAPx3

Super set:
EZ front raises (inner/noBar) - 20x15, 25x15x4
DB lateral - 7.5x15x5

Incline DB fly - 30x15x3

Super set:
Peck deck (forward lean) - 120, 135xAMRAPx2
Machine lateral - 60xAMRAPx3

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basily
Level

Join date: Aug 2011
Posts: 807

Reverse peck fly - 30xAMRAPx3
EZ curl (inner) - 40xPUMP, 60x15, 70x8-10x4; last set drop @ 40xAMRAP
CG bench - 95xPUMP, 135x8-10x3, 145xAMRAP; last set drop @ 95xAMRAP
Incline hammer curl - 30xAMRAPx4
Incline skull crusher (EZ/inner) - 50xPUMP, 70xAMRAPx4
Incline DB row (chest sup) - 15xAMRAPx4

Rack pull - 135, 225, 315x10x4
Wide width pull down (kg) - 22.5. 27.5, 32.5xAMRAP
Seated calf raises - 25, 50, 75xAMRAPx2; last set drop @ 50, 25xAMRAP
Seated leg extension - 30, 45, 60, 75, 90x21s
Lying leg curl - 40, 50, 65, 80x21s

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basily
Level

Join date: Aug 2011
Posts: 807

HS seated leg extension (WPS) - 25, 35, 45, 55xPUMP
Front squat - BAR, 135x8, 185x6x8
Smith front squat (noBar) - 90, 140x8x4
Deficit DL (3") - 135, 225, 315x4x6
Supinated pull up - BWx8x6
Supinated tbar row (high/chest sup) - 25, 50x15, 75x10x4; last set drop @ 50, 25xAMRAP
Incline DB row (chest sup) - 10, 15xAMRAPx2, 17.5xAMRAPx2
Horizontal calf push - 110, 150xAMRAPx4; last set drop @ 110, 70xAMRAP
Seated leg curl - 70, 85, 100, 115xAMRAP
Seated leg extension - 55, 70, 55, 70, 55, 70, 55x21s


Body too taxed from renovations to go heavy today.

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basily
Level

Join date: Aug 2011
Posts: 807

Standing OHP - BAR, 95x8, 115x5x6
Incline DB press (pause) - 45x12, 55, 65x8x4, 75x5x2
Peck deck (forward lean) - 85, 100, 115, 130, 145xAMRAP; last set drop @ 85xAMRAP

Super set:
EZ front raises - 30x10x5
DB lateral - 7.5x12x5

Overhead DB extension - 45, 60, 70xAMRAPx3
Reverse BB wrist curl - 80, 90xAMRAPx3
Vgrip tricep push down (kg) - 22.5, 32.5, 42.5, 52.5x15-20
Machine lateral - 30, 40, 50xAMRAPx3

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basily
Level

Join date: Aug 2011
Posts: 807

Seated leg extension - 40x21sx4
Front squat - BAR, 95, 135, 205x8, 225x5x5
Back squat (high/pause) - 275, 295, 315x2
Goblet squats - 45, 70x12x3, 80x12
Deficit DL (3") - 155, 245, 295x4x4
Lying leg press (wide/noBase) - 90, 180, 270xAMRAP; last set drop @ 180, 90xAMRAP
Seated calf raises - 50xAMRAPx4

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basily
Level

Join date: Aug 2011
Posts: 807

Reverse peck fly - 30xAMRAPx4
Incline DB row (chest sup) - 5, 10, 12.5, 15xAMRAPx2
NG pull up - BWx9-12x6
Wide width pull down - 90, 105, 120, 135xAMRAP
NG tbar row - 40, 65, 90, 115, 140x12x3
HS NG row (WPS) - 60, 105x12x4
NG cable row (forward lean) - 75, 90xAMRAPx5
BB row - 95x10x4

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basily
Level

Join date: Aug 2011
Posts: 807

Peck deck (forward lean) - 75, 90, 105, 120xAMRAPx3
OHP - BAR, 65, 95, 115x6x6, 135x4x4
Incline DB press - 45, 55, 65x10, 75x6, 80x5

Super set:
EZ front raise (noBar) - 10x10x5
DB lateral - 5x12x5

BB upright row - 40xAMRAPx4
Machine lateral - 45, 60xAMRAPx4
Sumo DL - 155, 265, 355, 445, 495x3, 515x2


Random DLs cause I was showing someone how I do them

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basily
Level

Join date: Aug 2011
Posts: 807

EZ bar curl (outer/noBar) - BAR, 20, 50x10x5
CG bench - BAR, 95, 145x8x4
Incline DB curl (supainted) - 10, 25x12x3
Seated DB overhead extension - 45, 55, 65x10, 70x8, 35xAMRAP
BB curl - 25, 35, 40x21sx2
Vgrip tricep push down (kg) - 22.5, 27.5, 32.5, 37.5x15
Reverse BB wrist curl - BAR, 65, 85xAMRAPx2
Seated calf raises - 50xAMRAPx4

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