Fotic's Training Log

[fotisr]

Hi everyone.

My name’s Fotis, I’m 29 years old, and I currently live in Greece. Have been lifting since 17, mostly on and off, and not smartly. Have been consistent for a few years.

No long term goals, other that looking good, feeling good and being healthy.

Mid term goal wise, I would like to keep consistent with lifting this year, while dropping some fat and putting on some tissue.

I weight about 94 kg, would like to go down to 85 – 87 for the time being.

My split will be an upper lower, and we’ll go from there.

A few months ago I suffered a lower back injury, which I recovered from, but am still being careful about.

Decided to start posting here to be surrounded by other motivated individuals.

Some further info about me, I work full time, from home, as well as studying computer science, being a first year student. At some point I would like to play around with a martial art, but time is kinda limited and recovery has to be taken into account as well.

For the time being, let’s lift some iron.

[fotisr]

UPPER 1 – HOME GYM & D.GYM – 18/3/2025

1. Low Incline Bench Press (1)
   80 kg x 8, 60 kg x 11

2. High Incline Ohp (4)
   46 kg x 8

3. Feet Out Close Grip Bench Press
   80 kg x 9, 6

4. Pullups
   Bw x 9, 4

5. Overhand Cable Rows
   50 kg x 8, 6

6. Dumbbell Curls
   1 set

7. Cuffs Cable Pushdowns
   1 set

8. Dumbbell Side Laterals
   2 sets

9. Rear Delt Rows
   1 set

Pretty happy with how the session went. Both presses and pullups were a big win.

[fotisr]

LOWER 1 – D.GYM – 19/3/2025

1. Lying Leg Curls, machine 2, hole 4
   30 kg x 11, 40 kg x 7

2. Hack Squats
   60 kg x 4, 40 kg x 7

3. Good Mornings
   50 kg x 8

4. Glute Cable Kickbacks
   20 kg x 9, 15 kg x 8

5. Leg extensions
   2 sets

6. Calf Raises
   1 set

Notes:

• Not as strong as I’d like to on hack squatting. Reaching 2 plates for reps would be a nice first goal.
• The leg extension machine was shaking at the top and gave me some knee discomfort. I went to another machine and went light.

[fotisr]

UPPER 2 – D.GYM – 21/3/2025

1. Machine Incline Press
   100 kg x 6, 60 kg x 10

2. Machine Ohp, Seated, No Back Support
   45 kg x 9

3. Machine Close Grip Bench Press
   80 kg x 11, 60 kg x 14

4. Cable Pulldowns
   45 kg x 7, 30 kg x 10

5. Cable Rows, Parallel Grip
   50 kg x 7, 30 kg x 15

6. Dumbbell Side Laterals
   1 set

7. Cuff Pushdowns
   1 or 2 sets

8. Dumbbell Curls
   2 sets

9. Rear Delt Bent Over Flies
   1 set

[fotisr]

LOWER 2 – D.GYM – 22/3/2025

1. Standing Leg Curls
   20 kg x 8, 6

2. Machine Hack Squats
   91 kg x 5, 56 kg x 8

3. Good Mornings Paused
   1 light set

4. Glute Cable Kickbacks
   20 kg x 9, 15 kg x 8

5. Sissy Squats
   2 sets

6. Calf Raises
   1 set

7. Leg Raises
   Bw x 10, 8

Notes:

• I tried starting with a more bent leg on kickbacks, to reduce unnecessary moment arm. Felt WAY better.
• Played around with sissy squats, since leg extensions in this gym do not suit me well. Felt nice.

[fotisr]

UPPER 3 – HOME GYM – 25/3/2025

1. Incline Bench Press (2)
   80 kg x 6, 60 kg x 8

2. Dumbbell Standing Ohp, Single Arm
   20 kg x 7

3. Close Grip Pushups
   Bw x 11-13 (not sure), ?

4. Parallel Grip Pullups
   Bw x 9, 5

5. Inverted Rows
   2 sets

6. Dumbbell Side Laterals
   2 sets

7. Barbell Curls
   1 set

8. Rear Delt Dumbbell Flies
   1 set

[fotisr]

LOWER 3 – D.GYM – 26/3/2025

1. Leg Curls, Machine 1
   35 kg x 10, 45 kg x 5

2. Machine Hack Squats, Reverse Green Band
   70 kg x 6, 4

3. Glute Cable Kickbacks
   30 kg x 9, 40 kg x 5 or 6

4. Sissy Squats
   2 sets

5. Calf Raises
   1 set

6. Leg Raises
   Bw x 2 sets

7. Lower Back Crunches
   2 sets

[fotisr]

UPPER 1 – HOME GYM & D.GYM – 28/3/2025

1. Low Incline Bench Press (1)
   90 kg x 6, 70 kg x 7

2. High Incline Ohp (4)
   55 kg x 6

3. Close Grip Bench Press
   90 kg x 6, 6

4. Pullups
   Bw x 10, 5

5. Inverted Rows
   Bw x 2 sets

6. Barbell Curls
   1 set

7. Bodyweight Extensions
   1 set

8. Dumbbell Side Laterals
   2 sets

9. Rear Delt Rows
   1 set

Notes:

• Incredibly happy about the prs.
• I’ve started really liking bodyweight work for back

[fotisr]

LOWER – HOME GYM & D.GYM – 30/3/2025

Could not go to the gym on Saturday, so I had to hit a home workout. A few lying dumbbell leg curls, standing band leg curls, sissy squats and good mornings. Hamstring volume feels SOOO GOOOD.

A nice set of goals for legs would be:

• Huge hams
• 3 plates per side hack squats (I really do not like squatting after my lower back issues)
• Big and strong glutes, whatever that means

[fotisr]

UPPER 2 – D.GYM – 1/4/2025

1. Machine Incline Press
   100 kg x 6, 80 kg x 7

2. Machine Ohp, Seated, No Back Support
   50 kg x 9

3. Machine Close Grip Bench Press
   100 kg x 7, 5 or 6

4. Cable Pulldowns
   45 kg x 7, 40 kg x 7

5. Cable Rows, Parallel Grip
   55 kg x 7, 40 kg x 7

6. Dumbbell Side Laterals
   1 set

7. Dumbbell Curls
   1 set

8. Cable Pushdowns
   1 set

9. Rear Delt Rows
   1 set

Notes:

• Last workout, on maching incline press I had the machine set a bit high. This time I had it one hole lower, and managed to go deeper, though I needed some help on the first rep cause the starting position was too deep.

[fotisr]

LOWER 2 – D.GYM – 2/4/2025

1. Standing Leg Curls
   20 kg x 9, 25 kg x almost 5

2. Machine Hack Squats
   96 kg x 7, 91 kg x 5

3. Good Mornings
   70 kg x 6

4. Sissy Squats
   2 sets

5. Calf Raises
   1 set

6. Leg Raises
   2 sets

7. Lower Back Crunches
   2 sets

[fotisr]

UPPER 3 – HOME GYM – 4/4/2025

1. Incline Bench Press (2)
   86 kg x 5, 80 kg x 5

2. Dumbbell Standing Ohp, Single Arm
   20 kg x 10

3. Close Grip Banded Pushups
   Bw x 2 sets

4. Pullups
   Bw x 10, 6

5. Inverted Rows
   Bw x 3 sets

6. Banded Pushdowns
   1 set

7. Barbell Curls
   1 set

8. Dumbbell Side Laterals
   1 sets

9. Rear Delt Dumbbell Flies
   1 set

[fotisr]

LOWER 3 – D.GYM – 5/4/2025

1. Leg Curls, Machine 1
   40 kg x 8, 45 kg x 6

2. Machine Hack Squats
   60 kg x 5, 4

3. Smith Good Mornings
   70 kg x 2 sets, forgot to write down the reps

4. Glute Cable Kickbacks
   1 set

5. Sissy Squats
   1 set

6. Calf Raises
   1 set

7. Leg Raises (1 set hanging, 1 regular)
   Bw x 2 sets

8. Lower Back Crunches
   2 sets

Notes:

• I forgot to bring the band with me, that’s why the hack squats were with no reverse band

[fotisr]

UPPER – D.GYM – 8/4/2025

1. Band Pushdowns
   2 sets

2. Overhead Band Extensions, Band High
   2 sets

3. Incline Fly Press
   22 kg x 9, 7

4. Fly Press
   22 kg x 7

5. Dumbbell Side Laterals
   12 kg x 10, 17 kg x 3, 12 kg x 8

6. Pullover Machine
   70 kg x 8, 7, 6

7. Cable Rows, Camberred Bar, Parallel Grip
   40 kg x 10, 7

8. Dumbbell Curls
   2 sets

[fotisr]

LOWER – D.GYM – 9/4/2025

1. Leg Curls, Machine 1
   40 kg x 8, 45 kg x 6

2. *Seated Cable Leg Curls
   40 kg x 9, 7

3. Glute Kickbacks
   30 kg x 9, 40 kg x ?

4. Reverse Band Hack Squats
   60 kg x 7, 70 kg x 5

5. Sissy Squats
   2 set

6. Calf Raises
   1 set

7. Leg Raises
   Bw x 2 sets

8. Lower Back Crunches
   3 sets

[fotisr]

UPPER – D.GYM – 11/4/2025

1. Rope Pushdowns
   2 sets

2. Band Pushdowns
   2 sets

3. Incline Cable Flies
   25 kg x 7, 20 kg x 7

4. Flat Dumbbell Flies
   20 kg x 9

5. Cable Side Laterals
   10 kg x 12, 15 kg x 5

6. Pullover Machine, Single Arm
   30 kg x 12, 40 kg x 8, 50 kg x 5

7. Inverted Rows
   Bw x 2 sets

8. Cable Curls
   2 sets

9. Cable Shrugh
   1 set

10. Band Pullaparts
    2 sets

[fotisr]

LOWER – D.GYM – 16/4/2025

1. Standing Leg Curls
   20 kg x 8, 25 kg x 4.5

2. Good Mornings
   70 kg x 6

3. Glute Kickbacks
   40 kg x 5, 30 kg x 6

4. Nordic Quad Extensions
   2 sets

5. Leg Extensions
   2 sets

6. Lower Back Crunches
   2 sets

[fotisr]

UPPER, LOWER

Did one upper and one lower workout that I did not record, plus some bis on the day after lower.