Gorillakiv83's Training Log and Progress Pics

Training Logs
21

21.04.2015

chest + shoulders + triceps

one arm rear delt raise
3 kg * 30 reps
4 kg * 20 reps
6 kg, 3 sets of 10 reps

plate front raise immediately supersetted with plate overhead press
17 kg, 3 sets of 10 reps + 10 reps

flat dumbbell bench press
2 * 22 kg, 3 sets of 10 reps

landmine chest press ( bar + 25 kg ) supersetted with db squeeze press ( 2 * 6 kg )
3 sets of 10 reps + 10 reps

db kickback
6 kg, 3 sets of 20 reps

close grip push-up ( bodyweight )
3 sets of 15,15,12 reps

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never before seen before-after pic

23

23.04.2015

back + biceps

one arm unsupported db row
22 kg * 10, 27 kg * 10
34 kg, 3 main working sets of 8

corner t-bar row
bar + 45 kg * 8
bar + 55 kg, 3 main working sets of 8

meadows row
bar + 25 kg * 8
bar + 30 kg, 3 main working sets of 8

one arm preacher curl
6 kg * 12
12 kg, 3 main working sets of 12-12-10

alternate db curl ( i hold the non-working arm in contracted position while i work the other arm )
2 * 10 kg, 3 main working sets of 8 ( for each arm )

hammer curl
2 * 10 kg, 3 main working sets of 15

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[quote]Gorillakiv83 wrote:
landmine chest press ( bar + 25 kg ) supersetted with db squeeze press ( 2 * 6 kg )
3 sets of 10 reps + 10 reps
[/quote]

Never heard of these before, how do you set them up and what do you feel are the benefits?

25

I see you totally answered my question a few posts up. My bad.

26

videos from today’s workout

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[quote]dagill2 wrote:
I see you totally answered my question a few posts up. My bad.[/quote]

no problem man.
i will be testing this exercise for a while to see if it hits the upper inner chest area as hard as promised.

28

25.04.2015

legs

warm up
5 min elliptical roller
goblet squat, 6 kg - 15 reps
romanian deadlift, 2*10 kg - 15 reps

barbell sumo deadlift

bar + 20 kg - 12 reps
bar + 30 kg - 10 reps
bar + 40 kg - 8 reps
bar + 50 kg - 5 reps
bar + 55 kg - 5 reps
bar + 60 kg - 5 reps

i’ve not done this for years. it was extremely difficult. in the last set i barely pulled bodyweight. ( almost. im 74 kgs )

narrow stance heels elevated dumbbell squat ( holding 2 dumbbells in my hands )

217 kg - 12 reps
222 kg - 10 reps
227 kg - 8 reps
229 kg - 8 reps

one leg calf raise ( bodyweight + 10 kg vest )
3 sets of 20 reps

this was a different workout from the ones i’ve been doing for months. i got used to high reps with moderate weights.
this one was heavy ( for me ) and low reps.

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3rd set of dumbbell squat

30

i made the pull-up bar my bitch for the first time in my life.

31

605×605 25.9 KB

thats how i look now.

32

960×960 100 KB

from 106 kg to 74 kg

33

473×512 60.2 KB

front shot

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378×539 49.1 KB

underwear model wannabe

35

update 1

36

update 2

37


update 3

38

I regret stopping to keep a training log. It is very exciting to look back to your old workouts.

I will post exercises, sets, reps, maybe some videos and pics. I wont write down the weights used because 1. its irrelevant with my goals 2. they are too light to excite anyone 3. i dont give a damn

15.10.2015
Legs & Abs

5 mins of elliptical roller to warm up the knees

Jefferson squats
3 warm up sets of 8
2 working sets of 12 ( actually its 4 sets. i do 12 with my right leg forward, rest about a minute, then i do 12 more with my left leg forward and count it as 1 set. )

Goblet squats
2 warm up sets of 12
2 working sets of 12 then 2 drop sets of 12

One leg calf raise, bw + vest
3 sets of 15, 2 second squeeze at top

Swiss ball roll out
3 sets of 10

Notes on the workout

  1. I didnt like starting with jeffersons. It feels better when done as the 2nd exercise after everything is warmed up.
  2. I bought an ab wheel, tried it but i am not ready for it yet. I will keep doing swiss ball roll outs for a while but make the ball smaller every time. Smaller & softer = harder. In 3 or 4 weeks, i will progress to ab wheel.
  3. I hadnt done goblet squats for a while and it felt great. I will keep it in my program.
39

17.10.2015
Home Bodyweight Workout

Neutral grip pull up supersetted with push up
3 rounds of 5 reps + 12 reps

Oblique crunch supersetted with ab scissors
3 rounds of 15 reps ( each side ) + 30 reps

Notes about the workout

  1. I train with weights on tuesday, thursday and sunday at my basement gym. I added this workout for some extra volume.
  2. My right shoulder is almost healed but i promised myself not to rush it. Thats why i stopped at 12 reps for push ups. I have big plans for 2016 summer so have to stay injury free.
  3. My plan is to keep adding 2 reps to my push up every workout. My objective is to be able to do 3 supersets of 10 pull ups + 30 push ups.
40

18.10.2015
Back & Biceps

One arm dumbbell row
3 warm up sets of 10 reps
1 working set of 8 reps
1 working set of 6 reps + rest pause 4 reps

Corner t-bar row with v handle
1 warm up set of 10 reps
3 working sets of 10 - 8 - 7 reps

One arm barbell shrug ( 3 sec squeeze at top for every rep )
1 warm up set of 8 reps
2 working sets of 8 reps

One arm dumbbell preacher curl
2 warm up sets of 20 and 12 reps
2 working sets of 10 and 8 reps
1 final working set of 6 reps + rest pause 3 reps

Alternating isometric hammer curls ( holding the non-working arm in contracted position while lifting with the other arm )
1 warm up set of 8 reps ( each arm )
1 working set of 8 reps ( each arm )
1 working set of 7 reps ( each arm ) + 1 dropset of 12 reps ( each arm )