Gorillakiv83’s Home Training Log

Thank you. You should visit my city Istanbul some time as well if you like history.

1 Like

Someday! The Hittite museum in Ankara and the Cappadocia area are fascinating.

1 Like

January 18th 2025

Legs

Bulgarian split squat
6x10

Db leg extension - Db leg curl superset
3 x 15+15

I started doing Chris Cormier’s arm growth challenge. I set the timer to 10 minutes. Then i do 10 reps of db curl followed by 10 reps of db skullcrusher. I continue this superset without rest until 10 minutes is over.

I will do this workout three times a week for 4 weeks. Chris Cormier promises at least half an inch of growth after 12 workouts. It will be an interesting experiment.

2 Likes

January 22nd 2025

Since i want to focus on 3 days a week Chris Cormier arm growth challenge, i switched from push pull legs split to upper lower split for a month.

I will do one upper body workout (without arms) and one lower body workout a week.
I will do the arm challenge workouts on off days.

Upper Body

One arm db row
12-12-12-10

Incline db press
12-12-9

Incline one arm db lateral raise
3x12

2 Likes

January 26th 2025

Legs

Single leg hip thrust
3x10

Db split squat
6x10 (last set was a back off set with 3 second eccentrics)

Db leg extension
3x12 (2 second hold at the top of each rep. i learned this exercise from tnation youtube channel and has been a stable quad finisher lately)

my wife grabbed my ass few weeks ago and told me that its softer than she expected. i made an excuse about my skin being loose because of the 33 kg weight loss a decade ago but i also added a lot of glute focused exercises to my routine like split squats. i want to surprise her in a few months hopefully.

2 Likes

January 30th 2025

Upper body

One arm db row
10-10-10-8-8

Incline db press
12-10-8-7

Incline db lateral raise
10-10

Standing db lateral raise
12-12

2 Likes

February 3rd 2025

Legs

Db glute bridge
6x10

Bulgarian split squat
4x10

Db leg extension
3x12

2 Likes