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Gorillakiv83’s Home Training Log

13.09.2020

Morning weight : 73,1 kg

Chest & Back

One arm barbell row
Bar + 15 kg - 12
Bar + 20 kg - 12
Bar + 25 kg - 10
Bar + 22,5 kg - 12
Bar + 17,5 kg - 15

One arm neutral grip incline db press
12 kg - 10
17 kg - 10
19 kg - 10
22 kg - 7 + 3 rest pause

One arm barbell shrug
Bar + 25 kg - 12
Bar + 30 kg - 2 * 12
Bar + 20 kg - 15

Weighted push up
BW + 10 kg - 10
BW + 15 kg - 7
BW + 5 kg - 10

How i feel

  • These were my staples in 2016 when i got into the best shape of my life. It felt good to do them again many years later. I might incorporate them into my current routine as well.
1 Like

15.09.2020

Legs & Shoulders

Barbell front squat
Bar + 10 kg - 8
Bar + 20 kg - 8
Bar + 30 kg - 5
Bar + 35 kg - 5
Bar + 39 kg - 4
Bar + 41 kg - 3

One arm standing db lateral raise
4 kg - 15
6 kg - 15
8 kg - 2 * 12

Seated db front raise
2 * 6 kg - 12
2 * 8 kg - 12
2 * 8 kg - 12

Seated barbell overhead press
Bar + 30 kg - 3 * 10

How i feel

  • Last set of front squat was a 1 kg PR. I want to do 5 reps with bar + 45 kg before 2020 is over. The biggest obstacle is cleaning the weight from the floor.
  • I did a shoulder workout from my training log in 2015. Finishing with military presses after doing double pre exhaustion literally fried my delts. Repeating my old workouts brought some excitement to my training sessions.
1 Like

After seeing Logan Franklin hit this classic Mentzer pose, i wanted to give it a try.

17.09.2020

Arms

Incline dumbbell curl
2 * 7 kg - 12
2 * 9 kg - 12
2 * 12 kg - 10
2 * 14 kg - 8
2 * 15 kg - 6

Dumbbell skullcrusher
2 * 6 kg - 20
2 * 8 kg - 15
2 * 10 kg - 12
2 * 10 kg - 12

Standing one arm db curl
10 kg - 10
10 kg - 10
10 kg - 10 + 6 kg 10 ( dropset )

Incline close grip bench press
Bar + 30 kg - 10
Bar + 35 kg - 9
Bar + 37 kg - 7
Bar + 39 kg - 5

My arm pose at the end.

20.09.2020

Chest & Back

One arm dumbbell row
10 kg - 10
17 kg - 10
24 kg - 10
26 kg - 10 + dropset 19 kg 10

Incline barbell bench press
Bar + 20 kg - 12
Bar + 30 kg - 10
Bar + 40 kg - 8
Bar + 45 kg - 6 + dropset Bar + 35 kg 8

One arm barbell shrug
Bar + 25 kg - 12
Bar + 30 kg - 12 + dropset Bar + 20 kg 12

Weighted push up
BW + 7,5 kg - 12
BW + 7,5 kg - 10 + dropset BW 10

How i feel

  • Today’s theme was dropsets which is my second favorite intensity technique after rest pause. Doing a dropset on one arm rows was taxing but i literally went bananas on incline bench. I barely could lift my arms afterwards.
  • Even though total volume was lower, i was really exhausted at the end. It was a very satisfying workout.
  • I hit an unexpected rep PR on incline bench. Doing 5 reps with bar + 50 kg until 2020 is over started to seem really reasonable.

30 grams of roasted chickpeas and a piece of fruit became a staple post workout snack for me. Since my workout ends at 23:30 pm, i need something easy on the stomach.

1 Like

22.09.2020

Legs & Shoulders

Barbell front squat
Bar + 20 kg - 6
Bar + 25 kg - 6
Bar + 30 kg - 6
Bar + 40 kg - 3 * 3

Standing one arm db lateral raise
3 kg - 12
6 kg - 12
8 kg - 12
9 kg - 10 + dropset 4 kg 20

Seated dumbbell press
2 * 12 kg - 12
2 * 17 kg - 10
2 * 22 kg - 3 * 6

Plate front raise
15 kg - 12
15 kg - 12
15 kg - 12 + dropset 7,5 kg 20

How i feel

  • I will do 5 reps of front squat with bar + 45 kg before 2020 is over. I set this as a goal.

I think it’s one of the classic poses I like the least.

I think it’s really weird and I don’t really understand its purpose

I didnt like it either. It was too hard to get into position and i looked like shit :slight_smile:

I’ll hold you to that.

This will be my motivation :+1:t3:

24.09.2020

Arms

Seated barbell curl
Bar + 10 kg - 12
Bar + 15 kg - 10
Bar + 20 kg - 10
Bar + 25 kg - 7
Bar + 25 kg - 6 + 3 (rest pause)

Dumbbell skullcrusher
2 * 6 kg - 20
2 * 8 kg - 15
2 * 10 kg - 12
2 * 12 kg - 6 + 20 close grip press (mech. adv. dropset)

Incline dumbbell curl
2 * 12 kg - 10
2 * 14 kg - 8
2 * 14 kg - 6 + dropset 2 * 8 kg 10

Incline close grip bench press
Bar + 20 kg - 12
Bar + 30 kg - 10
Bar + 35 kg - 8 + dropset bar + 25 kg 10

Bent over concentration curl
8 kg - 10
10 kg - 2 * 10

Dumbbell kickback
8 kg - 2 * 15

How i feel

  • It was a very exhausting workout. I was in the mood and took advantage of it.
1 Like

27.09.2020

Chest & Back

One arm barbell row
Bar + 12,5 kg - 12
Bar + 17,5 kg - 12
Bar + 22,5 kg - 12
Bar + 25 kg - 10
Bar + 20 kg - 15

Incline one arm neutral grip db press
12 kg - 10
18 kg - 10
21 kg - 10
15 kg - 15

Weighted inverted row
Bw + 5 kg - 10
Bw + 5 kg - 10
Bw + 5 kg - 7 + dropset bw 5

Weighted dips
Bw + 4 kg - 6
Bw + 8 kg - 5
Bw + 8 kg - 4 + dropset bw 5

How i feel

  • It was a good workout but in the 2nd set of dips, i pushed so hard that i strained my neck pretty bad. It turned sleeping into torture.
1 Like

29.09.2020

Legs & Shoulders

Heels elevated narrow stance front squat
Bar + 15 kg - 10
Bar + 20 kg - 10
Bar + 25 kg - 2 * 10

Lying one arm side lateral raise
3 kg - 10
4 kg - 10
5 kg - 2 * 10

Seated one arm db press
12 kg - 10
15 kg - 2 * 10

Dumbbell sumo squat (wide stance, toes out)
22 kg - 12
27 kg - 2 * 12

Seated db front raise
2 * 4 kg - 12
2 * 6 kg - 2 * 12

Band pull apart
3 * 12

How i feel

  • Because of my neck / upper back strain, i was forced to train much lighter than usual so i chose the harder versions of my typical exercises. I also kept the rest periods very short and didnt go below 10 reps. It was a “cute” low intensity but good workout.

I took some photos after the workout. nobody in turkey can see or find them so no problem.

1 Like