02.05.2025
Legs
Db split squat
4x10
Db leg curl
3x10
Weighted vest squat
3x12
Db calf raise
3x15 (last one was a back off set)
Weighted vest was collecting dust in the corner of the gym for years. I think i will use it for a while in squats and push ups.
05.05.2025
Chest, back, shoulders
Incline db press
10 / 10 / 10 / 9 / 6 + 6 partial reps
One arm db row
4x10
Incline one arm db lateral raise
3x12 (last one was a back off set)
Bench knee tuck
20-12-12 (first one with bodyweight, other ones with a db between my feet)
07.05.2025
Arms
Close grip bench press
10-10-10-8
Standing alternate db curl
4x10
Concentration curl - one arm overhead db triceps extension superset
3 x 10+15
Db reverse curl
2x20
I liked this limbs & torso split.
I cant give my arms enough attention when i use PPL
I train my legs too frequently when i use upper lower
Maybe i can add one more superset to arms day since the summer is approaching. Sun’s out, guns out
09.05.2025
Legs
Db split squat
5x10
Db leg curl
3x12
Db front squat
3x10
Db calf raise
3x15
All final sets were back off sets with a slightly lighter weight.
I am starting to see some separation in my quads lately.
13.05.2025
Torso
Resistance band straight arm pulldown
3x15
Reverse grip one arm db row
3x12
Seated db shoulder press
10-10-10-10-9
Incline one arm db lateral raise
3x12 (last one is a back off set)
Db fly - db squeeze press superset
12+12 / 10+10 / 10+10
Bench knee tuck
20-15-15 (first set with bw, other 2 with db between my feet)
i bought a door anchor to be able to use my resistance band as a cable substitute. starting the workout with straight arm pulldown served as pre-fatigue and i felt the db row much more in my lats. last chest superset was also perfect. everything literally clicked today. it was a great workout.
15.05.2025
Arms
Close grip bench press
10-10-10-8 + dropset 8 more reps
Standing alternate db curl
4x10
Two arm overhead db tri ext - band pushdown superset
3 x 15+15
Concentration curl
3 x 12
All of the final sets were super hard to complete.
love that v-taper
Thanks big man
19.05.2025
Legs
Db front squat
12-10-8-8-6
Db leg curl
12-10-8
Front foot elevated db split squat
12-12-10
Db calf raise
3x15
21.05.2025
Torso
Band straight arm pulldown - incline one arm db lateral raise superset
3 x 20+15
One arm db row - flat db bench press superset
3 x 12+10 / 1 x 12+6
Db fly
2 x 10
25.05.2025
Arms
Db skullcrusher
20-20-15-15
1 arm overhead db triceps extension
3x15
Band triceps pushdown
2x20
Db preacher curl
4x20
Db cross body hammer curl
2x20
Db reverse curl
3x12
Unfortunately what i feared the most happened.
My right elbow was already injured but after i pushed through this workout, it got a lot worse. it looks like i wont be able to train my arms directly for a while.
I was feeling awesome, workouts were great, i was getting into a nice shape for summer and boom.
27.05.2025
Legs
Db front squat
3x12
Db split squat
3x12
Db leg curl
3x12
Db calf raise
3x15
Bw calf raise 1x15 at the end for burnout
I never skipped leg day but didnt use to like it at all. This year im really enjoying training them. I think i finally found the right exercises for my body. I eliminated my former staples goblet squat and all deadlift variations because i noticed they gave me constant lower back pain. 1 or 2 squat variations, 1 lunge variation, 1 leg curl and 1 calf raise is the formula for me nowadays.
29.05.2025
Upper body
Incline barbell bench press
12-12-12-10-12 (last one is a back off set)
Db fly
3x12
One arm db row
4x10
Seated db shoulder press
4x10
Db reverse curl
3x15
No regulars curls (palms up) or triceps extensions for a while unfortunately. I even skipped band straight arm pulldown because it aggrevates my right elbow. I hate the feeling of uncertainty that injuries bring to your life because you dont know when you can go back to your original program. I started to wear tshirts due to weather but i cant train my arms. That really sucks. Next upper body session, i will give cross body hammer curls and db kickbacks a try. Maybe i can get away with them.
02.06.2025
Legs
Db front squat
4x10
Db split squat
3x10
Leg curl
3x12
All final sets were back off sets.
04.06.2025
Upper body
Incline db press
10-10-10-10-8
Band straight arm pulldown (unilateral)
3x12
One arm db row
12-10-8
One arm db shoulder press
3x10
Db fly
12-10-10
I have been MIA lately because i had some stomach issues like early satiety, bloating and gas. My gastroentrologist did upper gi ultrasound and some blood tests which all came back fine so gallbladder stones or enlarged spleen are eliminated. on tuesday i will have an endoscopy. i hope there is nothing serious and its just functional indigestion, food intolerance or something. This issue made lose some weight on the scale and motivation in the gym but i still train.
15.06.2025
Upper body
Arnold press 5x10
One arm db lateral raise 2x12
Incline db press 4x10
Band straight arm pulldown 3x12
One arm db row 3x10
I hope you feel better soon.
thank you, i hope so too
i had my endoscopy done few days ago. it might be a mild gastritis.
doctor is waiting for the biopsy. if its helicobactery related, i will use antibiotics.
if not, he wont prescribe any medicine, just dietary changes.
After i learned that i dont have any serious illness or something, my appetite came back strong. I am constantly eating (clean food only) and my body is already fuller.
19.06.2025
Upper body
hammer curl - db skullcrusher superset
5 sets of 16 reps + 16 reps
medium grip incline bench press
3x10
close grip incline bench press
2x10
rear delt raise on incline bench
2x12
one arm db lateral raise
2x12
21.06.2025
Full body
Incline Db squeeze press
4x12
Db sumo squat
4x12
Concentration hammer curl
4x15
Db shrug
2x15
Db front raise
3x12
This is a workout from my tnation log in 2017. I had 3 separate full body workouts back then. I will do the other 2 as well next week. Logs are great for seeing how your training evolves as you get older.
