Eye's Training Log

Training Logs
1342

Shoulders/chest/arms
Reverse peck fly - 40, 55xAMRAPx2
Single arm DB zPress (Fat Gripz) - 25, 40x6x2, 50, 60x5x5
DB row - 40, 60x12, 75, 85x8x4
High-low incline DB press (Fat Gripz) - 55x12, 70x10x3, 70x9
Incline DB chest supported row (Fat Gripz) - 40xAMRAP, 50x8-10x3
Peck deck - 100, 115xAMRAP

Super set:
Machine NG tricep extension - 80, 95x12, 110x8x2
Machine preacher curl - 80, 95x12, 110x8x2

Standing rope face pull - 15, 20, 22.5, 25xAMRAP

Good workout. CNS felt a tired from yesterday.

1343

Legs
Seated leg curl - 65x12, 95, 105x8
Front squat - BAR, 135, 185x4x2, 225x1, 245x4x6
Lying leg press (high/wide/noBase) - 90x12, 180, 270, 360, 450, 540, 630x6x5
DB SL (1 & half reps) - 75x8x3
Hanging leg raise - BWxAMRAPx3
Standing face pull - 10xAMRAPx3

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1344

Chest/back/arms
High incline DB press (Fat Gripz) - 30, 65x12, 80x7x3
Standing DB shoulder press (Fat Gripz) - 45x6x4
DB row - 60x20, 80x15x2
Spider curl - 30xAMRAPx2
Decline NG DB tricep extension - 25xAMRAPx3

Wasn’t feeling today/s workout.

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1345

Legs
Seated leg curl - 65x15, 100x10, 115x8
Sumo DL (pause @ mid shin) - BARx8, 135, 225, 315, 405x4, 455x2x5, 455x6
Front squat (pause) - 135, 225x2x6
Single leg lying leg press (high/noBase) - 45, 90, 135, 180, 225x8x5
Goblet squat - 45, 60, 70, 95x8
Seated leg curl - 100x15, 130x10, 145x8

Good workout. Hips feeling a little off center/balance but still working on it.

1346

Shoulders/chest/arms
Single arm DB zPress (fat gripz) – 25x8x2, 40x4x2, 50x4x4, 55x4x3, 60x3x6
Low incline DB press (fat gripz) – 60x8x4
DB row – 60, 70x8x3
HS NG machine low row – 35, 65, 75x8x3, 80x8

Super set:
Machine NG tricep extension – 65x15, 95x15, 110x8x3
Machine preacher curl – 65x15, 80, 95x8, 110x8x2

Super set:
Reverse cable fly – 5xAMRAPx3
Kneeling cable crunches – 57.5, 62.5, 70, 80xAMRAP

1347

Front squat – BAR, 135, 185x3, 225x1, 250x3x7
Lying leg press (high/wide/noBase) – 90, 180, 270, 360, 450, 640x8, 730x10x4
Seated calf raise – 25, 35, 45x12
Super set:
Decline DB leg curl – 30x8x2
DB SL – 70x10x2

Kneeling cable crunches – 62.5, 72.5, 80xAMRAP
Seated face pull – 5, 7.5xAMRAPx2

Leg training has been going amazing.

For the past 2 months, i’ve significantly reduced my meat portions (especially red meat) and protein intake to about 4-6oz and and 120-140 g protein daily; I use to average 1 to 1.5 lbs of lean meat a day (didn’t take protein shakes). I feel I perform ‘better’ on a higher carb, moderate fat, lower protein diet (especially from meats) while still being able to make/maintain gains. I need to do more research and stay on this diet for a bit longer but so far I like it.

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1348

Chest/shoulders/arms
High-low incline DB press (fat gripz) - 30, 60, 80x8, 85x4x6
DB row - 50, 60, 85x8x5
Standing 1 arm DB press (fat gripz) - 50x10, x8, x7
Low incline DB row (fat gripz) - 50x8x3
Standing face pull - 15, 17.5, 20xAMRAPx2

Super set:
Machine NG tricep extension – 65, 95x12, 125x6x3
Machine preacher curl – 65, 95x12 125x6x3

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1349

How come you are using the fat gripz on the pressing?

1350

Legs
Sumo DL - BARx8, 135, 225, 315x4, 405x7x4
Front squat (pause) - 135, 225x2x6
Single leg lying leg press (high/noBase) - 45, 135x6, 180, 225x10, 270x6x4
Goblet squat - 65, 85, 95, 100x8
Seated leg curl - 100x15, 145, 160xAMRAP
Standing face pull - 15, 20xAMRAP
Hanging leg raises - BWxAMRAPx4

Great pump great workout.

1351

Glad to hear from you buddy

I feel like there is less pressure/strain on my wrists and elbows while pressing. For pulling I feel like i get an amazing back and forearm pump without much weight. Using it seems to be helping relieve/aggravate my bicep tendonitis as much, but I’ve also been pressing slighting differently than before; I now try to push with narrower grip and my pressure focused on/pinky fingers slightly higher. Doing it this way seems to shift the emphasis from chest/shoulder to triceps

For the short time i’ve used it my forearms have added a bit of size.

Hope that answered your question.

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1352

Shoulders/chest/arms
Standing face pull - 15, 20, 25xAMRAP
Single arm DB zPress (fat gripz) - 25x8, 40x4x2, 50x4x4, 60x4x6
Low incline DB press (fat gripz) - 60x10x4
High incline DB fly - 25xAMRAPx3
Machine NG front pull down - 60, 80, 100x8, 110x6x2
Machine NG low row - 60x8x2, 70x8

Machine NG tricep extension - 95x12x3
Machine preacher curl - 95x10x3
Hanging knee tucks - 12x8x4

Was surprised by today’s performance given that I barely slept last night. Got a stupid arm pump at the end. Light weight DB fly’s (pronated) and the machine front lat pull downs (NG) done at certain grips seem to agree with my bicep tendonitis.

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1353

Legs
Front squat - BAR, 95, 135, 185x4, 225x2x4, 250x4x6
Lying leg press (high/wide/noBase) - 90, 180, 270, 360, 450, 540, 640, 660, 680, 700x8x2
Hanging leg raise - BWxAMRAPx4
Standing calf raise - 50, 70, 90, 110x12-15

Super set:
Decline DB leg curl - 25x10-12x3
DB SL - 80x12x3

Standing face pull - 15, 17.5xAMRAPx3

Front squats needed extra warmup sets to feel stable. Great workout per usual.

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1354

Chest/shoulders/arms
Shoulder external rotation – 7.5x2x8
Shoulder internal rotation – 7.5x2x8
Low incline DB press (fat gripz) – 35x8x2, 60x8, 80x4x8
DB row (offset grip @ pinky) – 60, 70x10x4
Standing 1 arm DB shoulder press (fat gripz) – 45x8-10x3
Incline DB row (offset grip @ pinky) – 30x8x3
Machine NG front lat pull down – 60, 90x8x2
Standing face pull – 15, 20, 15xAMRAP

Super set:
Machine NG tricep extension – 80, 95, 110x12, 125x5
Machine preacher curl – 85, 95x12, 125x8; last set drop @ 85xAMRAP

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1355

Legs
Sumo DL (pause) - BAR, 135, 225x4, 315, 405, 455, 475, 495x3x2
Sumo DL - 405x12
Single leg lying leg press (high/noBase) - 90, 180, 270x10x3
Goblet squat - 70, 95x8x2
Seated leg curl - 100, 145x12, 160x7
Standing cable face pull - 17.5, 22.5, 25xAMRAP
Hanging leg raise - BWxAMRAPx4

Epic workout. Good vibes all around. Today was suppose to be my off day today but trained anyways since I won’t have time/be able to train optimally tomorrow.

1356

Shoulders/chest/arms
Single arm DB zPress (fat gripz) - 25x8x2, 40, 50x4x3, 60x5x5
High-low incline DB press (fat gripz) - 65x10x3
Pronated low incline DB fly - 20, 25xAMRAP

DB row (offset @ pinky) - 60x12x2, 65x12, 70x10x4
Low incline DB row (chestSupp/offset @ pinky) - 30x12x3
Decline NG DB tricep extension - 22.5x13, 25xAMRAPx2
Standing cable face pull - 15, 17.5, 22.5, 27.5xAMRAP
Machine preacher curl - 95x15, 110x8x2

Hanging leg raise - 4x8
Hanging oblique raise - 3x8

DB fly’s seem to aggravate my bicep tendonitis the most so I won’t be doing them for the next while. Otherwise, solid workout. Next shoulder focus day will be aiming to do 3x6 for zPress @ 65.

1357

Legs
Front squat - BAR, 135, 185x3x2, 225x2x2, 255x3x7
Lying leg press (high/wide/noBase) - 180, 270x12, 360, 450, 540, 630x10, 680x6x5

Super set:
Decline DB leg curl - 30x8x3
DB SL - 85x15x3

Seated leg curl - 115, 145xAMRAPx2
Standing face pull - 17.5, 22.5, 27.5xAMRAP

Hips didn’t too great during front squats and abs were still sore. Leg presses felt good.

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1358

Chest/shoulders/back
High-low incline DB press (fat gripz) - 30x10x2, 55, 75x5x5
Standing 1 arm DB press (fat gripz) - 50x8x3
DB pull over - 30, 40x12x3, 50x8
NG tbar row (noBar) - 50, 75x12, 125x10x2, 150x6x2
DB row (offset @ pinky) - 30x8x2, 70x10x3
Reverse cable fly - 5, 7.5xAMRAPx2

Hanging leg raise - BWx10x4
Hanging oblique knee tuck - BWx3x8

Saving arms to do with a friend tomorrow.

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1359

Arms
Stair masters - lvl3x20min
Low incline DB row (offset @ pinky) - 30x12x3

DB hammer curl - 25, 35, 40x8
Machine preacher curl - 80x12, 110x9x2
Machine NG tricep extension - 80, 95, 110x12
Cable high bicep curl - 17.5, 20, 22.5x8
Reverse grip tricep pull down - 17.5, 22.5, 27.5x8
Face pull - 15, 20, 25, 30xAMRAP

Super set:
Decline crunches - BWx20x3
Decline oblique twists - 10x10x3

Cable crunches - 70x12x3

Decent arm workout. Been hitting core workouts more religiously.

1360

Legs
Sumo DL (pause @ mid shin/explosive) - BAR, 135, 225, 315, 405x5x4
Single leg lying leg press (high/noBase) - 90, 180x10, 270x12, 270x10, 270x8
Goblet lunges - BW, 35, 50x7x3
HOIST seated leg curl - 100, 140, 160xAMRAP
Seated horizontal calf push - 70, 110, 150, 170xAMRAP
Standing face pull - 17, 23, 30xAMRAP

Great workout. Sumo’s felt very stable and powerful.

1361

Shoulders/chest/back
Single arm DB zPress - 35x8x2, 40x4x3, 55x3x2, 65x3, 65x2x5, 50x9
Low incline DB press - 45, 60x10x3
DB row - 60, 70x10x5
DB pull over - 30xAMRAPx4
Nunez row - 22.5, 27.5, 32.5x10-12

A little tired from celebrating Canada’s 150. Will aim for 6 sets of 3 on zPress next time. Going to do a pump arm day tomorrow.

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