Gorillakiv83’s Home Training Log

Training Logs
102

17.03.2025
Legs

Barbell front squat
8-8-8-6-8 (last one is a back off set)

Single leg hip thrust
2x10

Db leg curl
12 / 12 + dropset 12

Kettlebell swing
2x12

2 Likes
103

19.03.2025
Upper body

Incline one arm db lateral raise
2x15

One arm db row
2x15

Db fly
2x15

Seated barbell curl - overhead db triceps ext superset
2 x 15+15

2 Likes
104

22.03.2025
Legs

Triset 1
Db front squat - db split squat - db leg extension
3 x 12+12+12

Triset 2
Db leg curl - banded good morning - db glute bridge
2 x 12+12+12

1 Like
105

24.03.2025
Upper body

Meadows row
3x12

flat db bench press
3x10

standing db curl - db skullcrusher superset
12+12 / 10+10 / 10+10

alternating db front raise
3x12

2 Likes
106

27.03.2025
Legs

Db front squat
5x10 (Last 2 are back off sets)

Db leg curl
4x12 (Last 2 are back off sets)

Db sumo squat
4x10 (Last one is a back off set)

2 Likes
107

02.04.2025
back-chest-shoulders

one arm db row
4x10

flat db bench press
12-10-8-8 (last one is a back off set)

seated db shoulder press
12-8-6-8 (last one is a back off set)

2 Likes
108

03.04.2025
Arms

Standing db curl - db skullcrusher superset
12+12 / 10+10 / 10+10

Concentration curl - one arm db overhead triceps extension
12+15 / 10+12 / 10+12

2 Likes
109

07.04.2025
Legs

Db split squat
5x10

Db front squat
3x10

Banded good morning
3x12

2 Likes
110

I see it. well done.

1 Like
111

thank you. i think split squats made a difference.

1 Like
112

09.04.2025
Chest, back, shoulders

Seated db shoulder press
12-12-12-10-10

Incline one arm db row
3x12

Flat db bench press
12-10-7-6

Db pullover
15 / 15 + dropset 15

Db lateral raise
2x15

2 Likes
113

12.04.2025
Arms

Incline db curl - overhead db tri extension superset
5 x 12 + 15

Bent over concentration curl - db skullcrusher
12 + 12 / 12 + 10 / 12 + 10

1 Like
114

15.04.2025
Legs

Db front squat
4x10 (last one is a back off set)

Db leg curl
10 / 10 / 10 + drop set 10 ( last one is a back off set)

Db split squat
3x10

Db calf raise
3x12

1 Like
115

16.04.2025
Chest, back, shoulders

One arm db row
12-12-10-10 + dropset 10

Flat db bench press
12-10-7

Seated db shoulder press
10-10-10 + dropset 10

2 Likes
116

19.04.2025
Arms + Abs

Standing Db curl - Db skullcrusher superset
12+12 / 12+12 / 8+8

Db scott curl - one arm db overhead tri ext superset
12+15 / 12+15 / 12+12

Db reverse curl - bench knee tuck superset
20+20 / 20+20

2 Likes