Gorillakiv83's Training Log and Progress Pics

Training Training Logs
61

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Pump was good after the workout.

62

12.11.2015
Legs

Goblet squat
5 warm up sets of 20, 15, 12, 10, 10 reps
3 working sets of 10 reps

2 dumbbell squat ( holding a dumbbell in each hand )
3 working sets of 12 reps

Barbell sumo deadlift
1 feel set of 8 reps
6 working sets of 5 reps ( weight increased every set )

63

14.11.2015
Home bodyweight workout

Neutral grip pull up supersetted with feet elevated push up
1st round 7 pull up + 21 push up
2nd round 6 pull up + 18 push up
3rd round 5 pull up + 15 push up

Ab giant set
Oblique crunch - crunch - different version of oblique crunch - leg pull in - ab scissors
2 rounds of 15 reps each side + 15 reps + 15 reps each side + 15 reps + 30 reps

64

19.11.2015
delts + chest

seated barbell overhead press
5 warm up sets of 20 - 12 - 10 - 8 - 8
3 working sets of 8 / 8 / 6 + rest pause 4 reps + dropset 8 reps + dropset 8 reps + 8 partial reps ( bottom )

standing one arm side lateral raise
3 sets of 12 ( weight increased each set )

flat neutral grip db bench press
1 warm up set of 8 reps
4 working sets of 8 / 5 / 5 / 5 ( last 3 sets with the same weight )

db squeeze press
3 sets of 10 / 8 / 8

65


an elevator selfie on my way up home.

66

22.11.2015
Back + biceps

One arm barbell row
3 warm up sets of 12 - 10 - 8
3 working sets of 8 / 8 / 6 + rest pause 4 reps ( weight increased each set )

One arm deadstop dumbbell row
1 feel set of 8 reps
3 working sets of 8 ( same weight )

Standing alternate isometric dumbbell curl
3 working sets of 8 ( each arm, same weight )

One arm cross body hammer curl
1 feel set of 8 reps
3 working sets of 8 / 8 / 8 + dropset 20 reps ( each arm, same weight )

67

24.11.2015
Delts & chest

Seated barbell overhead press supersetted with one arm side lateral raise
3 working sets of 10 reps + 12 reps ( each arm )

Incline alternating dumbbell press ( static hold at top )
3 working sets of 7 reps ( each side )

Squeeze press supersetted with push-up
3 working sets 10+12, 8+12, 8+12

68

26.11.2015
Legs

Dumbbell sumo squat
3 working sets 12 / 10 / 8 + rest pause 4 reps ( weight increased each set )

Dumbbell squat ( holding a db in each hand )
3 working sets 8 / 8 / 8 + rest pause 4 reps ( weight increased each set )

Dumbbell romanian deadlift
3 working sets 8 / 8 / 7 + rest pause 4 reps ( weight increased each set )

69

28.11.2015
Home bodyweight workout

Neutral grip pull-up
20 reps total - 7, 6, 4, 3