Eye's Training Log

Standing cable pull over - 20, 30, 35xAMRAP
Wide NG pull up (pause) - BWxAMRAPx3
Single arm DB zPress - 30x12x2, 45x6x2, 50, 60x6, 65x2x5
High incline DB press - 60x16, 70x11, 80x5x2
High pronated standing cable fly - 13, 10xAMRAPx2
High face pull - 5, 7.5xAMRAPx2

Bayesian curl - 20x15, 25x12
Decline NG DB tricep extension - 20x12, 22.5x8x2

One more workout before heading off to vacy for 2 weeks. Will be doing bodyweight exercises.

Shoulders/chest/arms
Inverted ring row (pause) - BWx6x3
Single arm DB zPress - 25, 35, 45x8, 55x5x3
High incline DB press - 50x15, 60x10, 70x6x3
Pronated high cable fly - 10xAMRAPx3
Seated reverse cable fly - 5xAMRAPx4

High cable curl - 15, 17.5, 20x10, 22.5x8
Decline NG DB tricep extension - 20x12x3

Did lots of push and pulls up during vacation and today was the first day back to the gym. Felt good and slowly easing back into it.

1 Like

Legs/back
Front squat (pause) - BARx5, 135, 185, 235x3x7
Lying leg press (high/wide/noBase) - 90, 180, 270, 360, 420, 450x8
Lying leg curl (narrow) - 40, 60, 80x8x2

Single leg DB row - 30x15, 50, 60, 70x8x2
Single arm side pull down - 40, 60, 70, 80x8
Kneeling NG cable crunches - 70, 72.5, 75xAMRAP

Chest/tri
Bench press - BAR, 95, 135x8, 155, 185x3x4
Kneeling rope cable crunches - 57.5, 72.5, 77.5xAMRAP
High incline DB press - 50x15, 60x12, 75x5, 75x4
High pronated cable fly - 10, 13xAMRAPx2
Decline NG DB tricep extension - 20, 22.5xAMRAPx2

Legs/back
Super set:
Front squat (pause) - BAR, 95, 135, 185, 225x3, 275x1x2, 225x3
Conventional DL (pause @ lift) - 135, 225, 315x3x3, 365x3x5

Single leg DB row - 45x15, 60, 70, 75x8x2, 80x10x2

Didn’t have much time today but workout felt good. Strength is slowly coming back and will probably come in for accessories tomorrow.

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Shoulders/arms
Seated Arnold press - 25, 40, 50x8, 60x8-4x5

Super set:
Seated machine shoulder press - 55, 75, 105xAMRAP
Plate lateral - 5xAMRAPx2, 10xAMRAP

Standing face pull - 15, 20xAMRAPx2

Super set:
Incline DB spider curl - 20, 25xAMRAPx2
Incline EZ skull crusher (inner) - 60, 70, 80xAMRAP

Machine crunches - 50, 70, 90, 100xAMRAP

1 Like

Legs
Lying leg curl - 50, 65, 80, 95x6
Front squat - BAR, 135, 185, 235x4x6
Deficit SLDL - 95, 145, 195, 245, 295x6, 345x5
Lying leg press (high/wide/noBase) - 90, 180, 270, 360, 450, 540x8x2
Kneeling cable crunches - 70, 72.5xAMRAPx2

1 Like

Chest/shoulders/arms
Inverted ring row - BWx8x3
Low-high incline DB press - 35, 50, 60x8x4
DB hex press - 45x8-10x3
Pronated standing cable fly - 10xAMRAPx2, 13xAMRAP
Reverse cable fly - 5, 7.5xAMRAPx2, 5xAMRAP

Decline NG DB tricep extension - 22.5x13, 25xAMRAPx2
1 arm machine preacher curl - 50x8, 65x6x2
Kneeling cable crunches - 70, 72.5, 75xAMRAP

I was describing my lifting situation to a physiotherapist and osteopath friend and they assume I’ve been lifting with bicep tendonitis for quite some time. As of today I will be reducing/removing overhead presses, vertical pulls, and back squat to see how I recover. Based on today’s workout everything felt stable and ‘balanced’. Also been doing cable crunches facing away from the machine which stretches my triceps at the same time.

1 Like

Legs
Front squat - BAR, 95, 135, 185x5, 240x3x7
Deficit SLDL (complete reset) - 95, 145, 195, 245, 295x8, 345x3x4
Lying leg press (high/wide/noBase) - 90, 180, 270, 360, 450, 540x10x2
Kneeling cable crunches - 70xAMRAPx4

1 Like

Chest/back/tris
Seated NG cable row - 70, 80, 120x8x4

Super set:
low incline DB press - 60x10, 70x6-8x4
DB row - 45, 55, 65x8x4

Super set:
Decline NG tricep DB extension - 25x6-10x3
Incline DB row - 30, 45xAMRAPx2

Legs
Front squat - BAR, 95, 135, 185, 240x4x6
Front squat (pause) - 275x1x4
Lying leg press (high/wide/noBase) - 90, 180, 270, 360, 450x10, 540x12x2
DB SL - 35, 60, 85x8, 95x12x4
Standing high jump - BWx6lvlx3, BWx7lvlx3, BWx8failx4

Great workout. Got my shoulders tapped today and the RMT and osteopatist i’m seeing thinks my shoulder issues are originating from a misalignment/shift in my hips. They’re trying to get me to correct that first. Gym got a high jump platform which I will be using regularly to prime CNS/train explosiveness/for fun.

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Shoulders/chest/arms
Single arm DB zPress - 25, 45, 55, 60x6, 65x3x4

Super set:
Incline DB chest supp row - 35xAMRAPx4
Low incline DB press - 55, 65x12x3

HS single arm row - 55, 80, 90x8
Decline NG DB tricep extension - 25x8-10x2
DB spider curl - 25, 30xAMRAP
Kneeling cable crunches - 62.5xAMRAPx3

zPresses felt really great today but I will be reducing the volume to only once every other upper body session. The tapping definitely made a difference on my left shoulder which felt more stable than my right today.

1 Like

Legs
kneeling leg curl - 20, 30, 40, 50x6-8
Sumo DL (pause @ mid shin) - BAR, 135, 225, 315x5, 365, 415, 465x2x4
Front squat (pause) - 135, 185, 225x2, 275x1x4
Single leg lying leg curl (noBase) - 45, 70, 95, 120, 145, 170, 195, 220x8
DB SL - 60, 85x12x3

1 Like

Legs
Stair Masters - 200cal 20 min
Front squat - BAR, 135x6x2, 225x6x6
Lying leg press (narrow/high/noBase) - 90, 180x12, 270, 360, 450, 540, 630x8
DB SL - 65x20, 100x12x3

Reverse glider lunge - BWx12

My RMT friend suggested I do daily reverse lunges to stretch my qauds and fix some imbalances. Will be starting with 12 reps and adding a rep each day for the next 30 days.

Shoulder/chest/arms
Reverse peck deck - 25, 40, 55x12
Fat Gripz single arm DB zPress - 25, 45x8x2, 55x6, 60x4x6
DB row - 45x15, 60x8, 70x8x3, 70x12
Fat Gripz Low incline DB press - 50, 75x10, 80x5x2
Low incline DB row (chest sup) - 30, 35, 40xAMRAPx2

Vgrip tricep push down - 33, 43, 53xAMRAP
Kneeling cable crunches - 53, 63xAMRAPx2

Reverse glider lunge - BWx13
Machine preacher curl - 60, 80, 100x12, 120x8x2

Workout felt awsome. Bicep tendonitis is not bothering as much and pushing movements feel a lot more stable with Fat Gripz. Have been doing 3 minute cold plunges post workouts, and daily Gua Sha around the bicep and shoulder area.

Legs
Kneeling leg curl - 20, 30, 40x8, 50x6
Sumo DL (pause @ mid shin) - BAR, 135, 225x6, 315, 405x4x6
Front squat (Explosive) - 135, 185, 225x2x6
Single leg lying leg press (high/noBase) - 45, 90, 105, 130, 155, 180, 205x8
DB SL - 70x12, 90x8x3
Standing cable knee tuck - 15, 20, 25, 30, 35x8x2

Ate too much last night and didn’t sleep well. Tired throughout workout.

Chest/shoulders/arms
Fat Gripz Incline DB press - 30, 60, 70x12, 80x6x5

Super set:
DB row - 45x16, 60, 70x12, 75x8x4, 80x12
Standing 1 arm DB Fat Gripz press - 50x8-10x4, 55x4

HS row - 45, 90x12, 100x8x2
NG DB tricep extension - 25x8-10x3
Machine preacher curl - 65, 95x8x3
Kneeling cable crunches - 52.5, 57.5xAMRAPx3

Solid workout. Liking Fat Gripz, they make my shoulders feel good.

Legs
Reverse glider lunge - BWx17
Front squat - BAR, 135x5x2, 225, 245x3x7
Lying leg press (high/wide/noBase) - 90, 180, 270, 360, 450, 540x8, 630x15, 720x5
GHR - BW, 5x8x3
Decline crunches - BWxAMRAPx3

Great workout. Been doing reverse lunges consistently but sometimes forget to record it here.

1 Like

Chest/shoulders/arms
Super set:
Incline DB press (fat gripz) - 30, 60x12, 80x5x3, 85x5x2
DB row - 25, 55x15, 80x10x3, 85x8, 85x12

Super set:
Incline DB chest supported row - 30, 40, 45, 50xAMRAP
Standing 1 arm DB press (fat gripz) - 50x10, 50x7x3

Standing cable fly - 13, 17xAMRAP

Super set:
Machine NG tricep extension - 65, 80, 95xAMRAPx2
Machine preacher curl - 55, 80, 90, 110xAMRAP

Standing rope face pull 15xAMRAPx2, 20xAMRAPx2

Solid and fast paced worked out. Presses are felling really stable with the fat gripz. May start to also pull with fat gripz soon.

1 Like

Legs
Kneeling leg curl - 20x10, 30x8, 40x6
Sumo DL - Barx6, 135, 225x3x2, 315, 425x3x7
Front squat (pause) - 135, 225x2x6
Single leg lying leg press (high/noBase) - 45, 90, 135, 180, 205x8x2
DB SL - 45x8, 85x12x3, 85x20
Standing Face pull - 15xAMRAPx2, 20xAMRAP

Good workout.