Training Logs
 
Eye's Training Log
 

basily
Level

Join date: Aug 2011
Posts: 893

Super set:
Supinated pull up - BWxAMRAPx3
Dip - BWxAMRAPx3

CG bench - BAR, 95x15, 145x7x3
Incline DB curl - 17.5x15, 20x10-12x4
Incline EZ skull crusher - 40, 70x12, 80x10x3
Drag curl - 50x10x3

Compound set:
EZ tricep push down (kg) - 27.5, 30, 32.5x10
Reverse EZ tricep pull down (kg) - 27.5x10x3

HS bicep curl (WPS) - 30, 40x10x2

Front squat (narrow) - BAR, 135, 185x10-12x5
Front squat (narrow/pause) - 205, 225x2x3
Hyper extension - BW, 25x12, 35x10x4
Hip adductor - 105, 135x20, 165x12x3
Hip abductor - 105, 135, 150x10x3
Lying leg curl - 50, 75, 85x8
Seated leg extension - 45, 70, 85x8x4, 100x8

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basily
Level

Join date: Aug 2011
Posts: 893

Super set:
NG pull up - BWxAMRAPx4
Dip - BWxAMRAPx4

Seated DB shoulder press - 35x15, 50, 55, 60x8x3
DB lateral - 5, 10, 12.5xAMRAPx4
Reverse peck fly - 40, 50, 60x8x8
Machine preacher curl - 45, 75xAMRAP

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basily
Level

Join date: Aug 2011
Posts: 893

Chin up (2 sec pause/2 sec eccentric) - BWx5x3
Lying leg curl - 40, 50, 65, 80x8x3
Seated leg extension - 45, 60, 75, 90, 105, 120, 135, 150xAMRAP
Hyper extension - BWx16x2, 10x10x3
Hip adductor - 105, 135, 150, 165, 180xAMRAP
Hip abductor - 105, 135, 140x10x4
Front squat (pause) - 135, 185x8, 235x3x8
Sumo DL (pause @ mid shin) - 135, 225, 315x3x6
DB shrug (2 sec pause) - 45x15x4
Seated calf raise - BASE, 25, 50xAMRAPx2, 60xAMRAPx3; last set drop @ 50, 25, 10, BASExAMRAP
Reverse peck fly - 40xAMRAPx4

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basily
Level

Join date: Aug 2011
Posts: 893

Supinated BB row - BAR, 95, 115, 135x10-15, 145x8x4
NG cable row - 75, 90, 105, 120, 135x8x4

Compound set:
Rope pull over - 45, 60xAMRAPx3
Medium width pull down - 120x8x4

Trap bar DL shrug (noBar) - 90x10, 180x8x5
HS low row (WPS) - 45, 70x10x4
Front squat (narrow/pause) - BAR, 135, 185x12, 225x3, 235, 245, 255x1, 265xFAILx2; clipped the bar on both fails

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basily
Level

Join date: Aug 2011
Posts: 893

Super set:
Reverse peck fly - 30x15x5
Peck deck - 75, 90x20, 105, 120x15, 135x12

Machine lateral - 45, 50, 60xAMRAPx2
DB lateral - 2.5, 5x15, 10xAMRAPx4
Seated DB shoulder press - 35x15, 45x12x4, 55x6
Incline DB press - 55x10x4
Incline DB fly - 30x10x4
Incline DB pull over - 30, 40xAMRAPx3
Front squat (narrow/10secPause) - 135x15, 185x3, 205x3, 225x8

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basily
Level

Join date: Aug 2011
Posts: 893

Super set:
Reverse peck fly - 30, 45x15x3
Standing calf raise - 80, 100, 120xAMRAPx2

Super set:
Seated calf raise - 25, 35, 45, 60xAMRAP
Reverse BB wrist curl - BAR, 65, 85, 105xAMRAP

Super set:
Chin up (narrow) - BWxAMRAPx4
Dip (triceps) - BWxAMRAPx4

Super set:
Incline EZ skull crusher (noBar/Inner) - 40x10x2, 45x10x2
Incline DB curl (offset outer grip) - 17.5, 20xAMRAPx3

Incline DB tricep extension - 20x8x2

Super set:
Machine preacher curl - 45, 60xAMRAP
Reverse tricep pull down - 30, 45xAMRAP

Front squat (narrow/10 sec pause) - BAR, 135, 185x3, 235x1x5
BB lunge - 75x10x3
Lying leg curl (narrow) - 45, 60xAMRAPx2

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basily
Level

Join date: Aug 2011
Posts: 893

Reverse peck fly - 25, 40xAMRAPx3
Machine low row (supinated) - 25, 40, 65xAMRAP

Hip abductor - 105, 140, 155x15x3
Hip adductor - 105, 120, 135x12x3

Super set:
Seated leg extension - 60, 75, 90, 105, 120xAMRAP
Lying leg curl (narrow) - 50, 65, 80x10x4

Hyper extension - BW, 10x20, 25x10x3

Super set:
Front squat (pause 5 seconds) - BAR, 135, 185x10, 235x2x6
Chin up - BWx4x9

DB SL (toe elevated) - 50x20, 70, 80x15x3
DB shrug - 45x15x5
Seated leg curl - 100, 115x15x2
Seated leg extension - 85, 100, 115xAMRAP
HS Machine bicep curl (WPS) - 40x8x3
Machine preacher curl - 65, 40xAMRAP

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basily
Level

Join date: Aug 2011
Posts: 893

Super set:
Reverse peck fly - 25, 40, 55x15x3
Peck deck - 75, 90, 105, 120, 135xAMRAP

Wide width pull down - 60, 75xAMRAPx3
Machine lateral - 25, 40, 55xAMRAPx4

Super set:
DB lateral - 5xAMRAPx2, 7.5xAMRAPx2, 10xAMRAPx2
DB shrug (3 sec pause) - 45x10-15x6

Seated DB shoulder press - 35, 50x10, 55x7-8x4; last set drop @ 40, 30xAMRAP
Incline DB press - 50x10, 70x6x3

Super set:
Incline DB fly - 30x10x3, 35x10
Incline DB row - 10, 20xAMRAPx4

Super set:
Incline DB pull over - 35, 45xAMRAPx3
Incline DB row - 20xAMRAPx4

Super set:
Chin up (narrow) - BWx6-8x3
Dip - BWxAMRAPx3

HS machine bicep curl (WPS) - 30x10x3
Reverse BB wrist curl - 60, 80xAMRAPx4

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basily
Level

Join date: Aug 2011
Posts: 893

Reverse peck fly - 30xAMRAPx3

Super set:
Hip adductor - 75, 100, 130, 145, 160, 175, 190x15
Hip abductor - 75, 100, 115, 125, 130x15x2, 135x15

Single leg horizontal calf push - 50x15, 70, 75, 80, 85, 90, 95x12
Single leg seated leg extension - 25, 40, 45, 50, 55x12x2
Lying leg curl - 40, 50, 65x12, 80x10x3, 95x8
Seated leg curl - 100, 115, 130xAMRAP
Hyper extension - BWx20, 10, 15, 10x12, BWx15

Front squat (narrow) - BAR, 135, 185x8x6
Single leg leg press (noBase) - 35x10x4
Dip - 10xAMRAPx3
Kneeling leg curl (WPS) - 30x10x2, 35x10

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basily
Level

Join date: Aug 2011
Posts: 893

Reverse peck fly - 25, 40, 55xAMRAP
HS NG row (WPS) - 45x20, 90x12, 100x12x3
NG pull up - BWx5x6
Rope pull over (KG) - 17.5, 22.5, 27.5, 32.5xAMRAP
Supinated BB row - BAR, 95x15, 145x10x4
Front squat (narrow/10 sec pause) - BAR, 135, 185, 235, 245x1x4
HS front pull down (WPS) - 45, 70x10x3
Seated calf raise - 25, 50, 75, 85xAMRAPx3, 50, 25, 10xAMRAP
Machine preacher curl - 25, 50, 75, 50, 25xAMRAP

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basily
Level

Join date: Aug 2011
Posts: 893

Reverse peck fly - 25, 40, 55xAMRAP
HS NG row (WPS) - 45x20, 90x12, 100x12x3
NG pull up - BWx5x6
Rope pull over (KG) - 17.5, 22.5, 27.5, 32.5xAMRAP
Supinated BB row - BAR, 95x15, 145x10x4
Front squat (narrow/10 sec pause) - BAR, 135, 185, 235, 245x1x4
HS front pull down (WPS) - 45, 70x10x3
Seated calf raise - 25, 50, 75, 85xAMRAPx3, 50, 25, 10xAMRAP
Machine preacher curl - 25, 50, 75, 50, 25xAMRAP

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basily
Level

Join date: Aug 2011
Posts: 893

Wide width pull down - 75, 90, 105xAMRAP
Reverse peck fly - 25, 40, 55xAMRAPx3
Machine lateral - 30, 40, 50, 55xAMRAPx2, 60xAMRAPx3

Super set:
DB lateral - 5, (10, 5)xAMRAPx4
DB shrug (3 sec pause) - 35x10x5

Seated DB shoulder press - 25, 40, 55x8, 60x6x4, 40xAMRAPx3
Incline DB row (chest sup) - 5, 10xAMRAPx2, 15xAMRAPx2
Incline DB fly - 30, 35x15, 40x10x2
Cable pull over (kg) - 22.5, 27.5, 32.5xAMRAPx2
Dip - BWxAMRAPx2
Back squat (low/3 sec pause) - BAR, 135, 225, 275x3x3

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