3rd Attempt at Keeping a Training Log

Gorillakiv83 · July 23, 2018, 12:29pm

23.07.2018
Quads & Calves

Barbell front squat
5 sets / 9-7-7-5-7

Narrow stance, heels elevated goblet squat
3 sets / 11-9-9

Wide stance dumbbell sumo squat
3 sets / 11-11-11

EZ-Bar leg extension static hold
3 sets / 15 seconds each

Single leg calf raise with a dumbbell
4 sets / 12-12-12-12

Gorillakiv83 · July 24, 2018, 12:16pm

24.07.2018
Chest & Biceps & Calves

Flat dumbbell press
6 sets / 12-12-8-8-6-4

Low incline dumbbell press
3 sets / 8-6-6

Incline one arm neutral grip dumbbell press
3 sets / 8-7-7

Seated barbell curl
4 sets / 12-8-8-6

Concentration curl
3 sets / 10-10-10

Plate hammer curl
3 sets / 10-10-10

Single leg calf raise with a dumbbell
4 sets / 10-10-10-10

Gorillakiv83 · July 26, 2018, 2:24pm

26.07.2018
Back & Hams & Glutes & Calves

Meadows row
4 sets / 10-10-10-10

One arm dumbbell row on incline bench
3 sets / 10-10-10

Dumbbell shrug
3 sets / 12-12-12

Dumbbell leg curl
4 sets / 8-8-8-8

Dumbbell glute bridge
4 sets / 12-12-12-12

Single leg calf raise with a dumbbell
4 sets / 12-12-12-12

Gorillakiv83 · July 27, 2018, 8:19pm

27.07.2018
Shoulders & Triceps

Arnold Press
7 sets / 20-15-10-10-8-8-5

One arm lateral raise lying sideways on an incline bench
3 sets / 12-12-12

One arm dumbbell front raise
3 sets / 12-12-12

Lying dumbbell triceps extension
6 sets / 20-15-12-10-8-7

Incline close grip bench press
4 sets / 10-9-8-7

Dumbbell kickback
3 sets / 12-12-12

Gorillakiv83 · July 30, 2018, 7:40pm

30.07.2018
Quads & Calves

Narrow stance heels elevated goblet squat
6 sets / 15-10-10-8-8-8 + drop set 12

Medium stance barbell front squat
4 sets / 8-8-8-8

Wide stance dumbbell sumo squat
4 sets / 12-8-8-8

Single leg calf raise with a dumbbell
4 sets / 12-12-12-12

Gorillakiv83 · July 31, 2018, 4:38pm

31.07.2018
Chest & Biceps & Calves

Flat dumbbell press
7 sets / 12-12-8-7-4-4-7

One arm neutral grip incline dumbbell press
3 sets / 7-7-6 + rest pause 3

Low incline dumbbell squeeze press
3 sets / 12-10-10

Seated barbell curl
5 sets / 12-8-8-6-4 + rest pause 3

Concentration curl
3 sets / 8-8-8

Plate hammer curl
3 sets / 10-10-10 + drop set 10

Single leg calf raise with a dumbbell
4 sets / 12-12-12-12

Gorillakiv83 · August 2, 2018, 12:17pm

02.08.2018
Back & Triceps

Meadows row
5 sets / 8-8-8-8-8

One arm barbell row

set / 10
set / 10
set / 7 + rest pause 3
set / 8 + drop set 8

Lying dumbbell triceps extension
5 sets / 20-15-8-8-10 + drop set 10

Overhead dumbbell triceps extension
4 sets / 20-17-13-11

Dumbbell kickback
3 sets / 12-12-12

I took some photos of my back after the workout.

Gorillakiv83 · August 3, 2018, 2:14pm

03.08.2018
Delts & Hams & Calves

Arnold press
8 sets / 20-12-8-7-5-4-4-10

One arm lateral raise lying sideways on an incline bench
4 sets / 10-8-10-12

On the last set i reduced the weight and did 3 second negatives. It was painful.

Plate front raise
3 sets / 10-10-10

I came to the conclusion that one press and one side lateral raise for delts is more than enough for me. I noticed that if i do a third exercise i lose the pump and the mind-muscle connection.

Lying dumbbell curl
4 sets / 10-10-10-10

I got used to the setup so i can focus on my hams more now. The contraction of this one is really unique and its much harder than it looks.

Single leg hip extension from a bench
3 sets / 10-10-10

I have to find a way to load this exercise because it works the hams and glutes perfectly.

Single leg calf raise with a dumbbell
4 sets / 12-12-12-12

This is the first time i am training calves 4 times a week. I am curious to see if it will make a difference or not.
The photos i uploaded yesterday and my side shots show that i need a type of deadlift in my life. I lack lower back, hams and glutes so badly. Problem is i hate the exercise. I can do 5 squat variations in a workout but i just cant stand doing deadlifts.

Gorillakiv83 · August 7, 2018, 11:59am

07.08.2018
Quads & Calves

Barbell front squat
6 sets / 9-7-7-5-5-9

I decreased the weight in the last set. I really love finishing front squats with a back off set.

Narrow stance heels elevated goblet squat
4 sets / 11-9-9-7

Single leg calf raise with a dumbbell
5 sets / 12-12-12-12-12

I switched to a minimalist approach. I will do only 2 exercises per body part for a while.
Below is a video from today. I dont have enough space for a rack so i power clean the barbell from the floor.

Gorillakiv83 · August 8, 2018, 6:31pm

08.08.2018
Chest & Biceps & Calves

Flat dumbbell press
6 sets / 10-8-8-5-3-7( back off set )

Incline dumbbell press
4 sets / 7-6-5-10 ( back off set )

Seated barbell curl
5 sets / 12-8-8-6-4 + rest pause 2

Concentration curl
3 sets / 10-8-6 + rest pause 3

Single leg calf raise
3 sets / 20-20-20

Gorillakiv83 · August 10, 2018, 12:00pm

10.08.2018
Back & Triceps & Calves

One arm dumbbell row
6 sets / 8-8-8-8-8-12 ( back off set )

Seated two arm dumbbell row
4 sets / 8-8-8-8

This one is an incline row / shrug hybrid. My rear delts and traps were trashed at the end.

Lying dumbbell triceps extension
3 sets / 20-15-10

At the beginning of the 4th set, my left elbow was hurting so much that i had to stop immediately.

Overhead dumbbell triceps extension
4 sets / 20-20-20-19

After i finished it, i decided to quit all extension type exercises for a while.

Incline close grip bench press
4 sets / 12-10-10-9 + drop set 9

Next week i will only do close grip bench press and dumbbell kickback for triceps. Trying to train through pain was a really stupid idea. If i hadnt forced it, my elbows would have been ok by now.

Single leg calf raise with a dumbbell
4 sets / 15-15-15-15

Gorillakiv83 · August 11, 2018, 1:58pm

11.08.2018
Delts & Hams

Standing one arm overhead dumbbell press
8 sets / 8-8-8-8-8-8-8-12 ( back off set )

I just kept adding weight until i got to a very hard 8.
I really love back off sets lately. The contraction and mind muscle connection is great after heavier weights.

Seated reverse grip EZ bar press

set / 8
set / 8
set / 6 + rest pause 3
set / 5 + 5 partials from the bottom + drop set 10

Doing only 2 exercises per body part is working well. I can get much more out of the exercises this way and dont get bored.

Lying dumbbell curl
4 sets / 10-10-10-10

I duct taped a plate to my hex dumbbell just to be able to keep doing this exercise effectively. I may invest in a heavier hex dumbbell in the near future.

Single leg hip extension from a bench
3 sets / 12-12-12

I cant figure out a way to load this exercise so will keep using my bodyweight by adding more reps every week.

Gorillakiv83 · August 13, 2018, 8:22pm

13.08.2018
Quads & Calves

Barbell front squat
8 sets / 9-7-7-2-2-5-9-11 ( last 3 are back off sets )

Narrow stance heels elevated goblet squat
3 sets / 9-9-9

Single leg calf raise with a dumbbell
3 sets / 15-15-15

Gorillakiv83 · August 14, 2018, 8:32pm

14.08.2018
Chest & Biceps & Calves

Flat dumbbell press
12-10-6-4-6-8 ( last 2 are back off sets )

Seated barbell curl

set / 12
set / 10
set / 8
set / 4 + rest pause 2 + rest pause 2
set / 12 ( back off set )

Single leg calf raise with a dumbbell
3 sets / 15-15-15

Some posing after the workout is over.

Gorillakiv83 · August 16, 2018, 3:29pm

16.08.2018
Back & Triceps

One arm dumbbell row
6 sets / 8-8-8-8-8-12 ( back off set )

Seated dumbbell row
4 sets / 8-8-8-8

Incline close grip bench press
7 sets / 12-12-10-10-8-6-12 ( back off set )

Dumbbell kickback
3 sets / 12-12-12

Gorillakiv83 · August 17, 2018, 12:04pm

17.08.2018
Delts & Hams & Calves

Standing one arm dumbbell overhead press
8 sets / 12-12-10-8-8-6-5-12

One arm lateral raise lying sideways on an incline bench
2 sets / 20-20

Dumbbell leg curl
4 sets / 10-10-10-10

Hip extension from a bench
3 sets / 20-20-20

Single leg calf raise with a dumbbell
4 sets / 12-12-12-12

Gorillakiv83 · August 19, 2018, 1:12pm

19.08.2018
Quads & Calves

Barbell front squat

set / 7
set / 7
set / 7
set / 7 ( 2 rep pr )
set / 9 ( back off set, 2 rep pr )
set / 11 ( back off set, i could have done 2 more )

Heels elevated narrow stance goblet squat
4 sets / 11-11-11-11

You push yourself forward while going down and let your knees pass your toes so its more like a sissy squat. This is a modification i learned from instagram star Julian Smith.

Single leg calf raise with a dumbbell
3 sets / 12-12-12

It was a great workout. The weights i use for lower body exercises keep going up fast. I am determined to make significant improvements in my legs this year.

Gorillakiv83 · August 26, 2018, 4:10pm

24.08.2018
Summer House Workout 1

Dumbbell thruster 10 reps
Renegade row 10 reps ( each arm )
Burpee + hammer curl 10 reps

Circuit for 3 rounds

Gorillakiv83 · August 26, 2018, 4:13pm

25.08.2018
Summer House Workout 2

Renegade row + push up 3 sets of 10 reps ( each arm )
Burpee + hammer curl 3 sets of 10 reps
Dumbbell front squat 3 sets of 15 reps

Voxel · August 26, 2018, 4:18pm

On your front squat video, your knees cave in quite a bit. Try pushing them out.

Topic		Replies	Views
Shawn's Training Log Training Logs	6	1610	May 25, 2009
Gorillakiv83's Training Log and Progress Pics Training Logs	68	8779	April 1, 2015
Intermediate Log Training Logs	2	1012	July 15, 2013
Noah's Training Log Training Logs	0	1290	November 27, 2008
Josh's Training Log: Thoughts & Rating Training Logs	0	258	October 22, 2008

3rd Attempt at Keeping a Training Log

Related topics