Training Logs
 
Eye's Training Log
 

basily
Level

Join date: Aug 2011
Posts: 840

Peck deck - 60, 90, 120, 105, 120xAMRAP
Cable lateral - 5x12x2, 7.5x12x2
OHP - BAR, 85, 125x6x6

Compound set:
Incline DB press - 55, 65, 70x8x4
Incline DB fly - 30x8x6

HS incline chest press (WPS) - 25, 35, 40xAMRAP
DB lateral - 2.5, 10xAMRAPx4
DB front raise (supinated) - 12.5, 15, 17.5xAMRAPx4

Compound set:
BB lunges - 70x10x3
BB squat (narrow) - 70x12x3

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basily
Level

Join date: Aug 2011
Posts: 840

Horizontal calf push - 50, 110, 150, 170xAMRAPx3; last set drop @ 110, 70xAMRAP
Reverse cable fly - 2.5, 7.5xAMRAPx3
HS shrugs (WPS) - 35, 60xAMRAPx2

CG bench - BAR, 95, 165x6x5
BB curl - 50, 70, 80xAMRAPx3
Incline skull crusher - 50, 70, 80, 90xAMRAP
Incline DB curl - 22.5, 25xAMRAPx3
DB overhead triceps extension - 55, 65, 70xAMRAP
BB drag curl - 60xAMRAPx2
Vgrip triceps push down (kg) - 37.5, 47.5, 52.5xAMRAP

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basily
Level

Join date: Aug 2011
Posts: 840

Lying leg curl - 3xPUMP
Seated leg curl - 3xPUMP
Seated leg extension - 4xPUMP
Glute abductor - 70, 100, 115, 130x15

Front squat - BAR, 135, 185x5, 205x4x7, 205x8
Single leg leg press (noBase) - BASE, 20, 50, 55x12x3
Deficit DL (3") - 135, 225, 275x4x6
Sumo DL - 225, 315, 365, 405, 455x2
DB SL - 55x20x2
HS kneeling leg curl (WPS) - 30x12x3
Seated calf raises - 5, 30, 55, 80xAMRAPx3, 55, 30, 5xAMRAP

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basily
Level

Join date: Aug 2011
Posts: 840

Reverse cable fly (kg) - 2.5x12x2, 7.5xAMRAPx3
Cable lateral - 2.5x12x2, 7.5xAMRAPx3
Incline DB row - 2.5, 5x20x2
DB lateral - 5, 7.5, 10xAMRAPx2
Incline front raise - 5, 10x12x2
Seated DB shoulder press (pause) - 40x10x4
Incline DB press - 60x9-14x4
Cable fly - 30, 45, 60, 30xAMRAP
DB pull over - 40, 50xAMRAPx2


Triceps were too sore to push it on the pressing movements.

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basily
Level

Join date: Aug 2011
Posts: 840

Incline DB press - 45, 60x8, 70, 80x6x4

Hip abdcutor - 75, 105, 120, 135x15-20
Hip adductor - 70, 100, 115, 120x15-20
Lying leg curl - 45, 60, 65xAMRAPx2
Seated leg extension - 45, 50, 55xAMRAPx2
Seated calf raises - 10, 35, 40xAMRAPx2
Front squat - 135x8, 185, 190, 195, 200, 205, 210x6, 155x6
DB SL (toe elevated) - 45, 55, 60, 65x18-20x2

Compound set:
BB lunge - 65x10x3
Goblet squat - 70x10x3

Lying hip abductor - BWx12x3

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basily
Level

Join date: Aug 2011
Posts: 840

DL - 135xPUMPx5
Chin/NG pull up - BWxAMRAPx3/x3; 3 sets with each grip
Incline DB row - 20x20, 25, 30x15x3, 25x15x2
Medium width pull down (KG) - 42.5, 50, 60, 50, 42.5xAMRAP
Machine preacher curl - 65, 80xAMRAP
Hyper extension - BWxAMRAPx3


Quick back workout under an hour

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basily
Level

Join date: Aug 2011
Posts: 840

Incline DB press ? 45x20, 60x15, 70x8, 80x6-8x6
Seated DB shoulder press ? 45x8-10x5
Incline DB fly ? 30, 35xAMRAPx2, 40xAMRAPx2
DB lateral ? 2.5, 7.5xAMRAPx2, 10xAMRAPx2, 7.5xAMRAP
DB front raise ? 7.5xAMRAPx2, 10xAMRAPx2
Medium width pull down ? 90, 105, 120xAMRAPx2; last set drop @ 90xAMRAP

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basily
Level

Join date: Aug 2011
Posts: 840

Standing calf raise - 60, 80, 100, 120, 140, 60xAMRAP
Seated calf raise - 35xAMRAPx3

Decline CG bench - BAR, 135, 155, 175xAMRAP, 185x3x2
Incline CG bench - 135, 145x3x2
Wide width chin up - BWx8-13x6
Incline DB curl - 20xAMRAPx3
DB overhead extension - 45, 55, 60xAMRAP
Reverse BB wrist curl - 70xAMRAPx3
Reverse EZ curl (noBar/outer) - 20, 25, 30xAMRAP
Reverse grip tricep pull down (kg) - 17.5, 27.5xAMRAP
Incline DB pull over - 35, 45, 50xAMRAP

Glute abductor - 125, 140xAMRAP
Glute adductor - 125, 140xAMRAP

Compound set:
BB lunge - 70x10x2
BB SL - 70x15-20x2

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