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)
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
I forgot to write my log for a while
Upper body ( i dont remember the date)
One arm db row 12-12-12-12
Flat db bench press 12-12-10
Incline one arm lateral raise 12-12-12
Legs (18.02.2025)
Db split squat 5x10
Db leg extension 15 / 15 + drop set 15
Db glute bridge 3x10
Today i also completed Chris Cormier’s 1 month arm growth challenge. My arms grew from 38.2 cm to 38.6 (cold measure)
2 Likes
21.02.2025
Upper body (without biceps triceps)
Incline rear delt raise 2x15
Arnold press 4x12
Meadows row 12-10-10
Reverse grip inc db press 12-10-10
Reverse grip db curl 4x12
Bench knee tuck 2x20
2 Likes
24.02.2025
Legs
Goblet squat 4 x 10
Barbell hack squat 3x10
Bulgarian split squat 3x10
Db leg curl 12 / 12 / 12 + dropset 12
i want to train everything more frequently so i switched from PPL to upper/lower for a while.
2 Likes
26.02.2025
Upper body
Seated db press
10-10-10-8-8 + dropset 8
Reverse grip one arm db row
3x10
db concentration curl - 1 arm overhead db triceps extension superset
3 x 12+15
depth push up - db underhand raise superset
2 x 10+10
2 Likes
28.02.2025
Legs
Barbell front squat
3x8
Db split squat
3x12
Db leg extension
3x12
Banded good morning
2x15
2 Likes
03.03.2025
Upper body
One arm db row
4x10
Standing one arm db press
4x10
St db curl - db skullcrusher superset
4 x 10+10
Incline db squeeze press
12 / 12 + dropset 12
2 Likes
05.03.2025
Legs
Db front squat
10-10-8-8-12 (last 2 are back off sets)
Db leg extension
12 / 12 / 12 + drop set 12
Db leg curl
3 x 12
Db sumo squat
3 x 10
2 Likes
08.03.2025
Upper body
Chest supported elbow out db row
3x12
Arnold press
10-10-8-8
Overhead db triceps extension
15-15-12 + dropset 12
Arnold style bent over concentration curl
3x12
Depth push up - db pullover superset
2 x 12 + 15
2 Likes
I cannot recall mentioning this. If I have forgive my aging brain. I have not been to Istanbul, but I have spent time in Ankara and Ayvalik. I was able to take a side trip to Cappadocia. I spent one afternoon perusing the Hittite museum. Turkey is a fascinating country.
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Thank you so much. I am really glad that you liked my country. It is definitely better when you are a tourist though 
1 Like
11.03.2025
Legs
Db split squat
5x10
Db leg extension
12-8-8 + dropset 12
Db front squat
12-10-10
Barbell sumo deadlift
3x10
2 Likes
13.03.2025
Upper body
Seated db press
12-12-9 + rest pause 3
Incline one arm db row
3x12
Pinwheel curl - one arm overhead db tri ext superset
3 x 15+15
Flat db fly - flat db squeeze press superset
3 x 10+10
2 Likes
That might be. But let me type this, the most beautiful woman I have ever had the pleasure to watch walking on the sand, was at Ayvalik. I would like to thank the Ayvalik tourism board!
1 Like