Gorillakiv83’s Home Training Log

What’s your YouTube channel? I’d be interested in seeing either videos or reading about your experiences with DC training.

My shoulders and arms day were taking forever to finish, thats the only downside.

Hi, my youtube channel is about professional bodybuilding. You can think of me as the Turkish Nick strength and power. He has a 1 million subs and i have 6000 but still :grinning:

Doggcrapp is hard man. Doing double rest pause on upper body exercises, doing quads at the end and finishing them with a 20 rep widowmaker set is even harder. Extreme stretching is not so much fun as well.

But i loved it after a while. You use a 2 day split, workout a and workout b. You train 3 days a week so you hit every muscle twice in 9 days. I never trained with such high frequency and my wife recently said i looked a little bit bigger. My bw didnt change but maybe better body composition?
I dont know but i will keep doing it.

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I decided that i wont be able to continue Doggcrapp. Its just too hard and uncomfortable for me.

I switched to the 4 day john meadows split that i used in 2017/2018.

28.12.2020

Back

One arm barbell row 12-12-12-12-15
Dumbbell pullover 3 * 12
Inverted row 10-10-8
Dumbbell rear delt row 2 * 12
Incline y raise 2 * 12

How we doing towards this man?

I couldnt clean it from the floor :grinning:

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30.12.2020

Chest & Shoulders

Incline barbell press 12-10-8-6-5
Low incline db press 8-7-6
One arm db lateral raise 12-12-12-15
One arm db shoulder press 10-10-9-9
Incline db front raise 15-12-12
Depth push up 3 * max reps

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01.01.2021

Legs

Barbell split squat 3 * 12
Heels elevated narrow stance back squat 3 * 10
Landmine sumo squat 3 * 10
Dumbbell leg curl 3 * 12
Dumbbell calf raise 3 * 15

04.01.2021

Biceps & Triceps

Seated db curl 10-8-8
Incline close grip bench press 12-12-9-7
Seated ez bar french press 3 * 12
Hammer curl 12-10-10
Dumbbell kickback 3 * 12
Concentration curl 3 * 12

06.01.2021

Back

Chest supported one arm db row 4 * 12
Elbow out db row 3 * 12
Db pullover 3 * 12
Inverted row 2 * 10
One arm barbell row 2 * 10
Incline y raise 2 * 12

08.01.2021

Chest & Shoulders

One arm db side lateral raise 4 * 15
Ez bar reverse grip overhead press 10-10-8-7
Low incline db press 8-8-6-5
Neutral grip incline db press 8-7-6
Dumbbell front raise 12-10-10
Dumbbell floor press 10-7-5

11.01.2021

Barbell split squat 3 * 12
Landmine sumo squat 3 * 10
Heels elevated narrow stance back squat 3 * 10
Toes elevated db romanian deadlift 2 * 10
Single leg db calf raise 1 * 20

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i suck at keeping a training log, thats obvious.
however i will do a 2 month experiment in august-september and write down every training session.
my wife and son will be gone for 2 months and i will have a lot of time.
so after training 3 days a week for years, i will switch to training 4 days a week.
i designed the below split for my own priorities.

back / front and rear delts
biceps / triceps
lower body
chest / side delts

i took this entire week off and will have a frest start on august 1st.

i am so excited and i just cant hide it…

this is how i look at the moment. weight approx. 72,5 kg.



im one of the most inconsistent people when it comes to logging but i love recording my workouts from time to time because it feels good to look back a few years later.

i will be trying something new during the winter. john jewett says in order to increase overall muscularity, you should focus on back and leg workouts.

i am a 10-12 guy but for back and legs, i will be training heavier than normal and go as low as 4-6 reps in the final sets of some major exercises.

29.10.2024

legs

dumbbell squat (holding 2 dbs at arms length)
10 - 10 - 10 warm ups
8 - 6 - 4 working sets (increased weight each set)

dumbbell romanian deadlift
10 warm up
10 - 8 - 8 working sets (increased weight each set)

i could have done one more set with heavier dbs for 6 reps but i have trust issues with my lower back since im 41 now. i will definitely climb up the weights though.

November 2nd 2024 physique update

First thing in the morning, fasted, no pump

75.0 kg / 165 pounds