Gorillakiv83’s Home Training Log

Training Logs
1

Hi

My name is Kivanc, i am from Istanbul.
I will increase my bodyweight to 76 kg slowly and this will be my training log during this journey.

Below are my starting photos. I will give the same poses once more when i reach my goal.

Height : 177 cm
Starting weight : 71.2 kg
Goal weight : 76 kg

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2 Likes
2

12.08.2020
Shoulders & Arms

Seated db press
2 * 17 kg - 10
2 * 20 kg - 7 / 7 / 5 + 3 rest pause

One arm dumbbell lateral raise
7 kg - 12
9 kg - 10 / 10 + drop set 6 kg 10

Incline close grip bench press
Bar + 20 kg - 10
Bar + 30 kg - 10
Bar + 35 kg - 8
Bar + 37 kg - 6 + 4 rest pause

Concentration curl
7 kg - 12
10 kg - 12 / 12 / 12

Dumbbell skullcrusher on the floor
2 * 7 kg - 15
2 * 9 kg - 15
2 * 10 kg - 8 + 4 rest pause

Seated barbell curl
Bar + 21 kg - 10 / 10 / 10

1 Like
3

What sort of split are you following?

4

After using push pull legs more than 4 years, this year i decided to switch to chest&back / legs&abs / shoulders&arms.

1 Like
5

Welcome back my man.

6

Thank you so much :+1:t3:

1 Like
7

14.08.2020

Morning weight : 72,2 kg

Legs

Barbell front squat
Bar + 15 kg - 8 reps
Bar + 25 kg - 6 reps
Bar + 30 kg - 6 reps
Bar + 32 kg - 6 reps
Bar + 34 kg - 6 reps

Sumo deadlift
Bar + 30 kg - 8 reps
Bar + 40 kg - 8 reps
Bar + 45 kg - 8 reps
Bar + 50 kg - 8 reps

Goblet squat
17 kg - 12 / 12 / 12

One leg calf raise
Bw - 20 / 20 / 20

1 Like
8

16.08.2020

Morning weight : 72,3 kg

Chest & Back

One arm dumbbell row
17 kg - 10
22 kg - 10
24 kg - 10
26 kg - 10

Incline barbell bench press
Bar + 15 kg - 10
Bar + 25 kg - 10
Bar + 35 kg - 8
Bar + 40 kg - 6
Bar + 45 kg - 3
Bar + 30 kg - 11 ( back off set )

Inverted row
BW - 11 / 10 / 10

Slight incline dumbbell bench press
2 * 22 kg - 8
2 * 24 kg - 6
2 * 24 kg - 5

Slight decline hex press
2 * 10 kg - 15 / 12 / 12

2 Likes
9

19.08.2020

Morning weight : 71,8 kg

Shoulders

One arm dumbbell lateral raise
6 kg - 12
8 kg - 3*12

Seated dumbbell press
2 * 12 kg - 10
2 * 17 kg - 10
2 * 20 kg - 8
2 * 22 kg - 6
2 * 22 kg - 5+3 ( rest pause )

One arm dumbbell rear delt row
12 kg - 3*12

Plate front raise supersetted with plate overhead press
10 kg - 3 * ( 12 + 12 )

Lying one arm dumbbell lateral raise
4 kg - 3*12

1 Like
10

21.08.2020

Morning weight : 72,2 kg

Arms

Barbell spider curl
Bar + 15 kg - 3*10

Incline close grip bench press
Bar + 15 kg - 12
Bar + 25 kg - 10
Bar + 35 kg - 9
Bar + 40 kg - 5
Bar + 30 kg - 11 (back off set)

Incline dumbbell curl
2 * 12 kg - 9 / 8 / 8

Dumbbell skullcrusher on the floor
2 * 8 kg - 15
2 * 10 kg - 13
2 * 12 kg - 6 + rest pause 3

Standing one arm dumbbell curl
10 kg - 12 / 10 / 10

Dumbbell kickback
8 kg - 3*12

1 Like
11

23.08.2020

Morning weight : 72,0 kg

Legs & Back & Chest

Barbell front squat
Bar + 20 kg - 8
Bar + 25 kg - 8
Bar + 30 kg - 6
Bar + 35 kg - 5
Bar + 40 kg - 4

One arm db row on incline bench
17 kg - 12
19 kg - 2 * 12

Incline barbell bench press
Bar + 20 kg - 12
Bar + 30 kg - 10
Bar + 40 kg - 8
Bar + 45 kg - 5
Bar + 35 kg - 11 ( back off set )

Landmine sumo squat
Bar + 20 kg - 12
Bar + 30 kg - 12
Bar + 40 kg - 12

1 Like
13

26.08.2020

Morning weight : 72,6 kg

Shoulders

Standing one arm dumbbell lateral raise
4 kg - 15
7 kg - 12
8 kg - 12 / 12

Seated dumbbell press
2 * 12 kg - 12
2 * 17 kg - 10
2 * 22 kg - 7
2 * 24 kg - 4

One arm dumbbell rear delt row
10 kg - 12
14 kg - 10 / 10

Reverse grip barbell overhead press
Bar + 20 kg - 12
Bar + 25 kg - 10 / 10

Lying one arm dumbbell lateral raise
5 kg - 3 * 12

Notes to future Kıvanç
Your strength is increasing very fast. When you hit 76 kgs, you will be the biggest and strongest version of yourself since 2014.

1 Like
14

Nice work. I like seeing reasonable goals. I would have thought you were already heavier than that from the photos. Hope you meet your future self soon!

15

Thank you so much. I look bigger when i pose :smile:

1 Like
16

28.08.2020

Morning weight : 72,4 kg

Arms

Barbell spider curl
Bar + 15 kg - 10
Bar + 17 kg - 10 / 10

Incline close grip bench press
Bar + 15 kg - 12
Bar + 25 kg - 10
Bar + 35 kg - 10
Bar + 40 kg - 6
Bar + 42 kg - 4

Incline dumbbell curl
2 * 12 kg - 10
2 * 14 kg - 7 / 6

Dumbbell skullcrusher on floor
2 * 8 kg - 15
2 * 10 kg - 15
2 * 12 kg - 7 + 4 rest pause

Standing one arm dumbbell curl
10 kg - 12
12 kg - 8 / 7

Dumbbell kickback
9 kg - 3 * 12

Notes to future Kıvanç
You thought you looked too small and skinny in pictures with a tshirt so you decided to increase your bodyweight. You especially wanted to make your shoulders and arms bigger so you gave both of them a separate training day. It may be %100 broscience but you were sure this way the extra 5 kg you gained would go to these body parts.

17

31.08.2020

Morning weight : 72,6 kg

Legs & Back & Chest

Barbell front squat
Bar + 20 kg - 8
Bar + 25 kg - 8
Bar + 35 kg - 6
Bar + 40 kg - 5

One arm dumbbell row
19 kg - 12
22 kg - 12
25 kg - 12

Incline barbell bench press
Bar + 20 kg - 12
Bar + 30 kg - 10
Bar + 40 kg - 8
Bar + 50 kg - 2
Bar + 45 kg - 5 (back off set 1)
Bar + 35 kg - 9 (back off set 2)

How I Feel

  • I was supposed to do this workout yesterday but postponed it. Today i was still unmotivated but left my tiny home gym with 2 PRs. Really interesting.
  • I am curious to see how long i will be able to keep training 3 big body parts in the same session just to give shoulders and arms a separate day.
18

02.09.2020

Morning weight : 73,0 kg

Shoulders

Standing one arm lateral raise
3 kg - 15
5 kg - 15
7 kg - 3 * 15

Seated dumbbell press
2 * 12 kg - 12
2 * 17 kg - 10
2 * 22 kg - 8
2 * 24 kg - 5

One arm dumbbell rear delt row
10 kg - 3 * 15

Flex Lewis front raise
2 * 4 kg - 3 * 15

Band pull apart
3 * 15

I am almost halfway there so wanted to see how i look. I think i’m on the right path.

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19

04.09.2020

Morning weight : 72,7 kg

Arms

Barbell spider curl
Bar + 15 kg - 3 * 12

Incline close grip bench press
Bar + 15 kg - 12
Bar + 25 kg - 12
Bar + 35 kg - 10
Bar + 40 kg - 5 + 3 rest pause
Bar + 30 kg - 10

Incline dumbbell curl
2 * 12 kg - 10
2 * 14 kg - 8
2 * 17 kg - 3 + 2 rest pause

Dumbbell skullcrusher on floor
2 * 7 kg - 15
2 * 9 kg - 15
2 * 11 kg - 10 + 5 rest pause

Standing one arm dumbbell curl
11 kg - 2 * 12

Dumbbell kickback
9 kg - 2 * 15

How i feel

  • My weight is stuck at 72,7. I have to start eating more calories. I want to finish september between 73,5 - 74,0. I wish force feeding wasnt this difficult.
1 Like
20

08.09.2020

Morning weight : 72,3

Legs

Barbell front squat (1 second pause at the bottom)
Bar + 10 kg - 8
Bar + 20 kg - 8
Bar + 30 kg - 6
Bar + 32 kg - 6
Bar + 34 kg - 6
Bar + 36 kg - 6

Landmine sumo squat
Bar + 25 kg - 12
Bar + 30 kg - 12
Bar + 35 kg - 12
Bar + 40 kg - 12

Landmine stiff leg deadlift
Bar + 30 kg - 4 * 10

Dumbbell reverse lunge
2 * 6 kg - 12 (each leg)
2 * 8 kg - 12 (each leg)
2 * 10 kg - 12 (each leg)

Swiss ball leg curl
3 * 10

How i feel

  • This thread may go on for years. I cant even maintain 73 kgs, how am i going to climb to 76 kgs? Maybe more petit beurre and nutella sandwiches?
  • It is really difficult to gain weight with a %80 plant based diet. I try to eat a lot but most of my food sources are low calorie and high fiber. They fill me up too quickly.
  • I will continue my shoulder and arms focused 3 day split next week. I wanted to demolish my lower body today and it felt awesome.
1 Like
21

10.09.2020

Morning weight : 72,8 kg

Shoulders & Arms

One arm lying dumbbell lateral raise
3 kg - 12
4 kg - 3 * 12

Seated dumbbell press
2 * 12 kg - 10
2 * 17 kg - 10
2 * 22 kg - 7
2 * 24 kg - 4

Dumbbell skullcrusher
2 * 8 kg - 15
2 * 9 kg - 15
2 * 10 kg - 11 + 5 rest pause

Barbell spider curl
Bar + 16 kg - 3 * 10

Incline close grip bench press
Bar + 30 kg - 10
Bar + 35 kg - 8
Bar + 40 kg - 6

One arm standing dumbbell curl
10 kg - 10
10 kg - 10
10 kg - 10 + 7 kg 10 (drop set)

How i feel

  • Pre exhaust is my new favorite technique. Starting with lateral raises make me much stronger in presses. Starting with skullcrushers made me much more stable in close grip bench presses and i felt my triceps to a greater degree.
1 Like