Eye's Training Log

Super set:
Hip abductor (multi pump hold) - 70, 100, 115x(5x4)
Hip adductor (multi pump hold) - 70, 100, 115x(5x4)

Back squat (hybrid) - BAR, 135, 185x6, 225x8x2, 275x12,
Back squat (high/pause) - 275x6x2
Single leg lying leg press (noBase) - BASE, 25x15, 50x12, 75x10x3
Kneeling leg curl - 20, 30, 40x15, 50x10x2
Smith bench press (noBar) - 50, 90, 110, 130x5x3

Tired and sore going into today’s workout. Lowered leg and low back volume.

Super set:
Hip abductor - 70, 100, 115xAMRAP
Hip adductor - 70, 100, 115xAMMRAP

Lying leg press (wide/noBase) - 35x50
Back squat (hybrid/pause) - BAR, 135, 185x6, 225x4x2, 275, 315x4x3, 335x3x3
Sumo DL - 135, 225, 315x3x3, 365x3x2
Back extension - BW, 25, 50, 75x10x2, 85x10x2
Bench press - BAR, 95, 145, 155x3x2, 155x6
Chin up - BWxAMRAPx2
Single leg lying leg curl - 40x12, 50x10x2, 55x6x2

Great workout. Bench press is feeling good, lowering the bar to my lower chest/upper sternum.

NG pull up - BWx6, 15x5x5
BB bench - BAR, 115, 165x3x4

Super set:
EZ skull crusher (inner) - 30, 50, 60x8, 70x6x4
EZ concentration curl (inner) - 30, 50, 60, 70x8x4

Super set:
V cable tricep overhead extension - 32.5, 37.5, 42.5x10, 47.5x8x2
DB hammer curl - 30x8x5

Super set:
Incline DB tricep extension - 15xAMRAPx2
Incline DB curl - 25x10x2

Super set:
Hip abductor - 70, 115, 145xAMRAP
Hip adductor - 70, 100, 130xAMMRAP

Back squat (hybrid/pause) - BAR, 135, 185x6, 225x8x2, 295x6x2
Back squat (high/pause) - 295x6
Back extension - BW, 25, 50, 75, 100x8x5
Lying leg curl - 85x12x3
Seated leg extension - 90x12x3

Felt lethargic during the workout, back and legs were still sore from previous sessions.

Kneeling leg curl - 20, 30, 40x15
Back squat (hybrid/pause) - BAR, 135x6, 185x4x2, 225x4x2, 275x4, 315x3x4, 335x4, 335x3x2
Pinned GM - 135x6x2, 155x6x2
Wide NG pull up - BW, 15x5x5
Seated cable row (sup>NG) - 22.5, 27.5, 35x12, 42.5x8x2
Back extension - BW, 10x15

Good workout. Really focused on sitting back during squat. Came into the workout a little sore in the calves and low back from yesterday’s yoga.

DB seated shoulder press - 20, 30x8, 45, 55, 60x6, 60x5x2
CG bench - BAR, 135x6x4
Straight bar cable tricep push down - 22.5, 32.5, 37.5xAMRAPx4
DB hammer curl - 30, 35x8-10x3
EZ reverse curl (noBar) - 30xAMRAPx3

Going to start pressing heavy twice a week, with low volume. Trying to regain pushing strength. Been doing daily/bi-daily face pulls with a red band not written as part of the workouts.

Back extension - BW, 25x8x3
Back squat (high/speed) - BAR, 135, 205, 375x4x5, 275x14
NG/chin up - BW, 15x5x5
Seated cable row (sup>NG) - 22.5, 42.5x8x3
HS high row - 40, 50x8x3

Didn’t feel like going earlier today but after getting 2 meals in I had more energy then my body could contain. Workout was amazing.

Seated DB shoulder press - 15, 30, 45, 55, 60x6x3
DB lateral - 5, 10, 12.5x10x4
1 arm reverse tricep pull down - 12.5x12x2
Incline plate scapula retraction - 25xAMRAPx4

Seated leg extension - 30, 60, 75x15
Back squat (hybrid/pause) - BAR, 135, 185, 225, 275x4x2, 315x4x2, 335x4x2
Back squat (hybrid) - 345x3x2
NG/chin up - BW, 15x6x5
Seated cable row (forward lean/pro>NG) - 22.5x15, 42.5x8x4
Back extension - BW, 25, 50, 75, 100, 110x8x2
Machine crunches - 25, 35xAMRAPx2

Good workout. Been stretching and foam rolling twice, once after workout and once before bed. No tightness or joint issues from squatting yet.

Bench press - BAR, 95, 145x6x6
Seated DB shoulder press - 25, 45x9x2
DB lateral - 5, 10x10x4

Super set:
DB hammer curl - 25, 35x8x3
BB BTN reverse forearm curl - 50, 60x10x3

Back squat (high/speed) - BAR, 135, 205, 245, 275, 295x2x6
Wide NG/NG/chin up - BWx6, 15x7, 20x6x4
HS NG row - 45, 70, 90x8x3
Back extension - 35, 70x8, 105x10x2

Great workout

Seated DB shoulder press - 25x12, 45, 55x8, 65x5x5
BB bench - BAR, 95, 145x8x2
Peck deck - 85, 100x12

Super set:
DB hammer curl - 25, 35x8x2, 35xAMRAP
BB reverse wrist curl - 60, 80x10x3

DB tricep extension (multi-pump hold) - 20x(6x2)x2

Side leg raise - REDx15x2
Back squat (hybrid/pause) - BAR, 135, 185, 225, 275, 315x4, 335x3x5
NG/chin up - BW, 20x5x5
Seated cable row (pro>NG) - 22.5, 42.5x10x2
Seated NG cable row - 50, 60xAMRAP
Back extension - 35, 70, 105x8x3
Single leg lying leg curl - 50x10x3
Single leg seated leg extension - 40, 45x10

Really good workout. Still trying to fix trap imbalance, slightly shifting to the left when descending, left elbow is not able to tuck as close to lats as right side.

Reverse peck deck - 25, 40, 55, 70xAMRAP
BB bench - BAR, 95, 145, 160x3x5, 160x6
Seated DB shoulder press - 15x10x2, 50x9x3
Cable fly - 12.5, 17.5, 22.5x12
Lying DB tricep extension - 20x12, 22.5x8x2

Super set:
Standing hammer curl - 35, 40x8x2
BB reverse wrist curl - 80x10x3

Banded walk - REDx25x2
Back squat (high/speed) - BAR, 135, 185x5, 225x3x2, 275x3x5, 275x15
NG/chin up - BWx6, 22.5x5x5
Single arm seated cable row (pro>NG) - 40, 50x10, 60x8x3
Back extension - 45, 80x8, 115x10x2

Super set:
Hip abductor - 100, 130, 160x15
Hip adductor - 100, 130, 160x15

Workouts have been feeling great which I think due to my recent focus on mobility work, particularly with hamstring and scapula. Don’t feel fatigued at all from the squatting volume and my weights seem to be going up.

Seated DB shoulder press - 25x15, 45x10, 55x8, 60x5x2, 60x4x2
BB bench - BAR, 95x8, 145x7x3
Incline DB fly - 25x12x2, 30x10
Lying DB tricep extension - 20x11, 20x9

Super set:
DB hammer curl - 30, 35x10, 40x6x2
BB reverse wrist curl - 80xAMRAPx4

DB lateral - 5, 10x12x2, 12.5x10x2
DB reverse fly - 10x10x2, 12.5x10x2

Banded walk - REDx25x2
Back squat (hybrid/pause) - BAR, 135, 185, 225, 275, 315x3x2, 335x3x2, 345x2x4
Sumo DL - 135, 225, 315, 405x3
Sumo DL (pause @ midshin) - 455x2x2
NG/chin up - bw, 20x6x4
Seated cable row (pro>NG) - 22.5x15, 42.5x10x2, 50x6x2
Back extension - 35, 90x10x2
Seated calf raise - 35, 45x10x9

Workout felt great today. After releasing a lot of tension on my anterior delts and working on my scapula retraction I’m feeling slightly normal. Perhaps a couple more week before i’m feeling optimal and maybe my bench will start going up :joy:

Reverse peck fly - 25, 40x12, 55, 70x8
Bench press - BAR, 95x5, 145, 165x3x6
Seated DB shoulder press - 25, 45x9x2
Flat DB tricep extension - 20x12, 22.5x10, 25x5
Incline DB fly - 25, 30x12
Plate side raise - 5, 10x12x4

Super set:
DB hammer curl - 30, 35x12x2
BB reverse wrist curl - 80x12x3

Banded walk (side/front/back) - REDx15x4
Back squat (high/pause) - BAR, 135, 185, 225, 275x3x2, 295x3x6
NG/chin up - BWx9, 20x6x3, 20x5x2
Seated cable row (pro) - 20x15, 35x12x3
Rope cable pull over - 22.5, 27.5x12x2
Back extension - 45, 90, 135x6x3
Calf push in lying leg press (noBase) - 90x10x5

Feeling better every workout, will slowly reintroduce exercises; same volume, just adding variety. Back felt slightly off/sore from last deadlift session, so I kept the reps low with 295. Not happy with the speed out of the bottom, will be pausing the last rep of each set for the next few speed squats.

Seated DB press - 25, 35x12, 50, 55x6x4
DB lateral - 5, 10, 12.5x12x2, 15x9x2
BB bench - 95, 135, 145, 155x8, 165x5x2
Lying DB tricep extension - 15x15, 20x8-12x3

Super set:
DB hammer curl - 35x6x2, 40x6
BB reverse wrist curl - 70x10x2, 90x10

Getting great chest contractions from bench pressing recently, been using a wider grip and lowering the bar just below the chest. No shoulder irritation or pain from benching this way so far.