November 19th 2024
Legs
Bodyweight squat 15 reps for warm up
Goblet squat
12-10-8-6-6-6
Dumbbell leg curl
3 x 10
Dumbbell sumo squat
3 x 10
1 Like
November 22nd 2024
Push
Incline bench press
12-10-6-5-2
Incline dumbbell press
8 - 7 + rest pause 3 more reps + 6 partials from the bottom
standing one arm db lateral raise
2 x 12
incline one arm db lateral raise
2 x 12
overhead dumbbell triceps extension
14 - 13 + drop set 12
1 Like
November 25th 2024
Pull
Meadows row
4 x 10
Reverse grip one arm db row
3 x 10
Standing db curl with fat gripz
3 x 10
1 Like
November 28th 2024
Push
Incline dumbbell press
12-10-8-8- 5 + rest pause 2 more reps + 7 partials from bottom
Incline dumbbell lateral raise
10-9-12 (last one is a back off set)
overhead dumbbell triceps extension
12-12-12 (last one is a back off set)
1 Like
December 2nd 2024
Pull
One arm db row
8-8-6-6-10 (last one is back off set)
Db shrug
2x12
Concentration curl
12-12-8-8
Seated barbell curl
2x10
1 Like
December 8th 2024
My kid was hospitalized for 4 nights so i stayed away from the gym for a while.
This was my comeback workout. I kept the difficulty level at 6/10
Full body
One arm db row
3x12
Bulgarian split squat
3x10
Db lateral raise
3x12
Db romanian deadlift
3x8
Db bench press
3x10
Overhead db triceps extension
3x12
Dumbbell preacher curl
3x12
2 Likes
December 11th 2024
Push
Incline db press
12-10-8
5 + 7 bottom partials
8 (back off set)
Standing dumbbell lateral raise
12-12-15 (last one is a back off set)
Lying db triceps extension
12-12
7 + drop set 5 more reps
2 Likes
Training looks great. Hopefully your kid is doing better!
1 Like
Thank you so much. Thankfully he is back to normal and started going to school yesterday. 
1 Like
December 15th 2024
Pull
Reverse grip one arm db row
4x12
Corner t bar row
4x10
Db shrug
2x12
Concentration curl
3x12
Hammer curl
2x12
Db pullover
12-10-10
2 Likes
December 18th 2024
Legs
Db split squat
5x12 (for each leg)
Db leg extension
3x12
Narrow stance heels elevated db squat
3x12
Db leg curl
3x12
1 Like
December 23rd 2024
Push
Incline db press
12-12-8-8-6
Incline one arm db lateral raise
3x12
Dumbbell fly
12-10-10
Db skullcrusher
12-12-10
Overhead db triceps extension
3x12
Push up as finisher
2 x max reps ( i could only do 9 and 8)
1 Like
December 25th 2024
I repeated a pull workout from my 2015 tnation log
One arm barbell row
3x10
Deadstop one arm db row
2x10
Seated barbell row
2x12
Concentration curl
2x8
Hammer curl
2x10
1 Like
December 29th 2024
Legs
Barbell front squat (heels elevated, cross grip)
4x8
Barbell hack squat
3x10
Dumbbell leg extension
3x12
Dumbbell leg curl
3x12
I quit my job on December 11th. I will start my new job on January 2nd. In almost 3 weeks, i lost more than 3 kgs of bodyweight. I think i dont eat enough when im at home all day. A normal person would have gained weight i suppose 
I was a fat boy up until my mid 30s.
Its interesting to witness that i cant even maintain my bodyweight in my 40s.
I dont want to lose more weight therefore i train less harder than usual, just to keep the engine running and blood flowing.
1 Like
I wish everyone a happy new year
December 31st 2024
Push
Incline bench press
15-12-8-6
Incline dumbbell press
8-7
Standing db lateral raise
2x12
Incline one arm db lateral raise
12-10
Db skullcrusher
15-12-12
Overhead db triceps extension
12-12
1 Like
January 4th 2025
Pull
One arm db row
10-10-10-8
One arm barbell row supersetted with Meadows row
2 sets of 10 + 10
Standing db curl
12-12-10
Concentration curl
2x8
Hammer curl
2x12
1 Like
January 7th 2025
Legs
Db split squat
5x12
Db squat (narrow stance, heels elevated)
3x10
Db leg curl
3x10
Db leg extension
3x12
1 Like
January 11th 2025
Push
Incline db press
10-8-8-7
Db fly
10-8
Incline db lateral raise
12-12-12-15 (last one is a back off set)
Db skullcrusher
15-12-8-6
Overhead db triceps extension
12-12
1 Like
January 15th 2025
Pull
One arm db row
10-10-10-8-6
Db shrug
3x12
Concentration curl
12 / 12 / 8 + rest pause 4 more reps
Db scott curl
2x10
Pinwheel curl
10 / 10 + drop set 10
2 Likes
I have been to Ayvalik and Ankara. Great country.
1 Like