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  1. #1
    Registered User gfoutris's Avatar
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    GFou's Training Log

    Since my last meet which was almost 2 years my training has been very inconsistent. I have still been going to the gym consistently but just haven't pushed myself. I am starting back up with the log to hold myself accountable and actually just start tracking my progress again.

    2/6

    Squat
    135, 2x8
    225, 2x5
    315x3
    365x10
    375, 5x3

    2-inch Deficit Deadlift
    315, 3x8

    Leg Extensions, Hamstring Curls, Calf Raises
    Last edited by gfoutris; 02-07-2017 at 11:29 AM.
    PR's
    500-Squat (w/ wraps)
    280-Bench
    605-Deadlift

    ~ελληνικο crew~

    log: http://forum.bodybuilding.com/showthread.php?t=130243793
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  2. #2
    Registered User gfoutris's Avatar
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    2/7

    Pause Bench
    bar
    95x10
    135x8
    175x5
    200x10
    215x8
    225x7

    Seated DB Shoulder Press
    50's x10
    60's x8
    70's x6
    80's x5

    Decline Bench Hammer Strength Machine, Tricep Pulldowns
    PR's
    500-Squat (w/ wraps)
    280-Bench
    605-Deadlift

    ~ελληνικο crew~

    log: http://forum.bodybuilding.com/showthread.php?t=130243793
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  3. #3
    Registered User gfoutris's Avatar
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    2/9

    Squat
    135x8
    225x5
    315x3
    370x8
    365, 5x3

    Sumo Deadlift
    135x8
    225x5
    315x3
    405x1
    455x1
    495x1
    545x1

    Leg Extensions, Bulgarian Split Squats, GHR

    Notes: Back was feeling completely fried after squats. The first set of the 135x8 sumo deadlifts felt terrible but I busted out the foam roller and it was smooth sailing after that. Never have really done that mid-workout but It seemed to really help.
    PR's
    500-Squat (w/ wraps)
    280-Bench
    605-Deadlift

    ~ελληνικο crew~

    log: http://forum.bodybuilding.com/showthread.php?t=130243793
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  4. #4
    Registered User gfoutris's Avatar
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    2/10

    Pause Bench
    warmups
    200x10
    215x8
    225x7

    Military Press
    95x10
    135, 2x7

    Incline DB Press, Arnold Press, Pec Flys, Skull Crushers
    PR's
    500-Squat (w/ wraps)
    280-Bench
    605-Deadlift

    ~ελληνικο crew~

    log: http://forum.bodybuilding.com/showthread.php?t=130243793
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  5. #5
    Registered User gfoutris's Avatar
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    2/12

    Pause Bench
    warmups
    215x9 (AMRAP)

    Military Press, Incline DB Press, Tricep Pulldowns

    2/13

    Squat
    135x8
    225x5
    315x3
    355x2
    390, 3x5



    Sumo Deadlift
    warmups
    475, 2x4





    GHR, Leg Extensions, Calf Raises
    PR's
    500-Squat (w/ wraps)
    280-Bench
    605-Deadlift

    ~ελληνικο crew~

    log: http://forum.bodybuilding.com/showthread.php?t=130243793
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  6. #6
    Registered User gfoutris's Avatar
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    2/16

    Pause Bench
    warmups
    235, 3x6

    Hammer Strength Shoulder Incline


    Pause Close Grip Bench
    135x8
    165x6
    185x6
    205x6

    Pec Fly, Tricep Pulldowns
    PR's
    500-Squat (w/ wraps)
    280-Bench
    605-Deadlift

    ~ελληνικο crew~

    log: http://forum.bodybuilding.com/showthread.php?t=130243793
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  7. #7
    Registered User gfoutris's Avatar
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    2/18

    Squat
    warmups
    395x6

    3" Deficit Deadlift
    warmups
    405x8

    https://www.instagram.com/p/BQqmo8iA...ken-by=thegfou

    Hamstring Curls, Leg Raises

    2/19

    Pause Bench
    warmups
    240x4
    240x4
    240x5

    Incline DB Press, Tricep Pulldowns, Pec Flys

    Notes: I've been sick and out of the gym these last two days. Hoping to jump back in tomorrow with squats.
    PR's
    500-Squat (w/ wraps)
    280-Bench
    605-Deadlift

    ~ελληνικο crew~

    log: http://forum.bodybuilding.com/showthread.php?t=130243793
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  8. #8
    Registered User gfoutris's Avatar
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    Squat
    warmups
    405x3
    410x3
    415x3

    3" Deficit Deadlifts
    warmups
    435, 2x5

    Leg Extensions, GHR, Leg Raises

    Notes: Not sure if 3" for a deficit deadlift is too excessive...the movement is so different I'm not sure how much cary-over it will have.
    Last edited by gfoutris; 02-22-2017 at 08:11 PM.
    PR's
    500-Squat (w/ wraps)
    280-Bench
    605-Deadlift

    ~ελληνικο crew~

    log: http://forum.bodybuilding.com/showthread.php?t=130243793
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  9. #9
    Registered User gfoutris's Avatar
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    Bench
    warmups
    235x3
    245x3
    250x4

    Paused Incline DB Press
    70sx10
    80sx8
    80sx6

    Tricep Pulldowns, Lat Pulldowns, Dips
    PR's
    500-Squat (w/ wraps)
    280-Bench
    605-Deadlift

    ~ελληνικο crew~

    log: http://forum.bodybuilding.com/showthread.php?t=130243793
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  10. #10
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    This will surely last
    http://forum.bodybuilding.com/showthread.php?t=172642181
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  11. #11
    Registered User gfoutris's Avatar
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    Squat
    bar warmup
    135x8
    225x5
    275x3
    335x3
    385x1
    415x3 (video)
    430x2 (video)



    Sumo Deadlift
    135x10
    225x5
    315x5
    405x3
    495x3
    515x1

    Leg Extensions, Hanging Leg Raises, Stiff Leg Deads
    PR's
    500-Squat (w/ wraps)
    280-Bench
    605-Deadlift

    ~ελληνικο crew~

    log: http://forum.bodybuilding.com/showthread.php?t=130243793
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  12. #12
    Registered User gfoutris's Avatar
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    Bench
    bar warmup
    95x10
    135x8
    185x3
    225x2
    240x3
    250x2
    260x3

    Incline Bench Press
    135x10
    155x8
    175x8
    205x4

    DB Military Press, Pec Fly, Tricep Pulldows, Cable Side Lateral Raises, Cable Front Raises
    PR's
    500-Squat (w/ wraps)
    280-Bench
    605-Deadlift

    ~ελληνικο crew~

    log: http://forum.bodybuilding.com/showthread.php?t=130243793
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  13. #13
    Registered User gfoutris's Avatar
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    Originally Posted by KevinAlvarez123 View Post
    This will surely last
    I give it another month...
    PR's
    500-Squat (w/ wraps)
    280-Bench
    605-Deadlift

    ~ελληνικο crew~

    log: http://forum.bodybuilding.com/showthread.php?t=130243793
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  14. #14
    Registered User gfoutris's Avatar
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    Squat
    bar warmup
    135, 2x8
    225x5
    315x2
    365x2
    405x1
    445x2

    https://www.instagram.com/p/BRHjp72A...ken-by=thegfou

    Front Squats
    135, 2x8
    186x6
    225x8
    265x3

    Single Leg Press, Hamstring Curls, Calves, Abs
    PR's
    500-Squat (w/ wraps)
    280-Bench
    605-Deadlift

    ~ελληνικο crew~

    log: http://forum.bodybuilding.com/showthread.php?t=130243793
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  15. #15
    Registered User gfoutris's Avatar
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    3/3

    Pause Bench
    bar warmup
    95x10
    135x8
    185x3
    225x2
    255x1
    275x1

    Incline DB Press, Tricep Pulldowns, Dips, Pec Fly

    3/4

    Sumo Deadlift
    135, 2x8
    225x5
    315x3
    405x1
    455x1
    495x1
    545x1 (vid)
    585x1 (vid)



    275, 3x8

    Straight Leg Deadlifts, DB Bulgarian Split Squats, GHR

    Notes: Wrapping up week 5 of Candito's Strength Program. Going to be deloading next week and then re-running the program with conventional as my main deadlift movement, and exchanging the sumo deadlifts in place of the deficits.
    PR's
    500-Squat (w/ wraps)
    280-Bench
    605-Deadlift

    ~ελληνικο crew~

    log: http://forum.bodybuilding.com/showthread.php?t=130243793
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  16. #16
    Registered User gfoutris's Avatar
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    Deload Week Stuff

    3/6

    Squats
    warmups
    225x10
    275x10
    315, 6x3

    Leg Extensions, calfs

    3/7

    Bench
    warmups
    195, 6x3

    DB Bench
    60sx12
    70sx12
    80sx12

    Notes: Weights were relatively light this week but I wanted to focus on keeping up the intensity so that the weights didn't feel heavy. With squats I focused on breathing and keeping in air throughout the entire lift. For bench I focused on getting into a better starting position and making sure I didn't lose tightness at the bottom of the lift.
    PR's
    500-Squat (w/ wraps)
    280-Bench
    605-Deadlift

    ~ελληνικο crew~

    log: http://forum.bodybuilding.com/showthread.php?t=130243793
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  17. #17
    Registered User gfoutris's Avatar
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    3/12 - Candito: Week 1 - Day 1

    Squat
    warmups
    370, 4 x 6 reps

    Deadlift
    warm ups
    455x6
    455x5

    Hamstring Curls, GHR, Calves, Hanging Leg Raises

    Notes: For the past couple of weeks I've noticed some small tendinitis in my left knee while squatting, which is something I have never experienced before. It seems as if maybe this close stance quad-dominant squat I adapted has finally caught up with me? I'm going to try squatting with a bit wider stance (which is how I used to squat) and see if that helps. I'm also thinking about incorporating some box squats into this program since I can tell my hamstrings have gotten weak in general.
    Last edited by gfoutris; 03-14-2017 at 08:43 AM.
    PR's
    500-Squat (w/ wraps)
    280-Bench
    605-Deadlift

    ~ελληνικο crew~

    log: http://forum.bodybuilding.com/showthread.php?t=130243793
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  18. #18
    Registered User gfoutris's Avatar
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    3/13 - Candito: Week 2 - Day 2

    Pause Bench
    warmups
    140x10
    190x10
    210x8
    215x6
    215x6

    Incline DB Press
    50sx10
    65sx10
    80sx10
    80sx10

    Close Grip Spoto Press
    130x10
    165x8
    185x8
    185x8

    Tricep Pulldowns
    PR's
    500-Squat (w/ wraps)
    280-Bench
    605-Deadlift

    ~ελληνικο crew~

    log: http://forum.bodybuilding.com/showthread.php?t=130243793
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  19. #19
    Registered User gfoutris's Avatar
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    Pause Bench
    warmup
    140x10
    190x10
    210x8
    215x6
    215x6

    Floor Press
    135x8
    165x6
    185, 3x4
    185x8

    DB Bench
    80s, 3x10

    Tricep Pulldowns
    PR's
    500-Squat (w/ wraps)
    280-Bench
    605-Deadlift

    ~ελληνικο crew~

    log: http://forum.bodybuilding.com/showthread.php?t=130243793
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  20. #20
    Registered User gfoutris's Avatar
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    Candito Week 1 - Day 4

    Squat
    warmups
    320, 4x8

    Conventional Deadlift
    warmups
    395, 2x8

    GHRx a lot
    Hanging Leg Raises x a lot

    Notes: Put on the oly shoes today and widened out my stance for squat. Everything was feeling really good, especially considering last session I was experiencing some knee pain. I'll be attepting to squat this way from now on.
    PR's
    500-Squat (w/ wraps)
    280-Bench
    605-Deadlift

    ~ελληνικο crew~

    log: http://forum.bodybuilding.com/showthread.php?t=130243793
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  21. #21
    Nattysaurus KevinAlvarez123's Avatar
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    Are you doing any hamstring curls?
    http://forum.bodybuilding.com/showthread.php?t=172642181
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  22. #22
    Registered User gfoutris's Avatar
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    Originally Posted by KevinAlvarez123 View Post
    Are you doing any hamstring curls?
    Not really. I'm going to start doing them a lot more consistently from now on.

    Friday 2/17 - Candito Week 1 Day 5

    Pause Bench
    warmups
    225x9

    Close Grip Spoto Press
    135x8
    175x8
    195, 2x8

    Flat DB Bench
    70sx8
    90sx8
    105sx6

    Tricep Pulldowns


    Sunday 3/19 - Candito Week 2 Day 1

    Squat
    bar warmup
    135x8
    225x5
    275x3
    335x2
    370x9
    375, 5x3

    Sumo Deadlift
    315x8
    365, 2x8

    Good Mornings
    135x8
    185, 2x8

    Hamstring Curls, Calf Raises, Hanging Leg Raises
    Last edited by gfoutris; 03-19-2017 at 03:47 PM.
    PR's
    500-Squat (w/ wraps)
    280-Bench
    605-Deadlift

    ~ελληνικο crew~

    log: http://forum.bodybuilding.com/showthread.php?t=130243793
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    gfoutris is offline
    Pause Bench
    bar warmup
    95x10
    135x8
    175x5
    205x10
    215x8
    235x8 This might be a PR?

    Floor Press
    175x10
    205x8
    225x5

    Incline Bench Press
    40sx10
    55sx10
    70sx10

    Hammer Strength Chest Press, Tricep Extensions, JM Press

    Notes: Bench is feeling better than it ever has. I credit that to focusing more on form, hammering the tricep accessory work oh and bulking back to 242 hasn't hurt either.

    Also, if you lift at a poverty commercial gym like I do, adding a yoga mat on top of the bench is a game changer.
    Last edited by gfoutris; Yesterday at 06:41 AM.
    PR's
    500-Squat (w/ wraps)
    280-Bench
    605-Deadlift

    ~ελληνικο crew~

    log: http://forum.bodybuilding.com/showthread.php?t=130243793
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