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Thread: Kinobody

  1. #1
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    Kinobody

    I'm doing GGP and bulking so i'll keep posting here if anyone is interested.

    There are 2 days on the program (chest/shoulders/tris - back/legs/bis) and you go to the gym 3 times per week.

    It's very minimalistic low volume but I like it

    Workout A

    Incline Bench Press (RPT) 3x5,6,8
    OHP (RPT) 3x5,6,8
    Lateral Raises 3x8-12
    Skullcrushers 3x6-10

    Workout B

    Chin-ups (RPT) 3x5,6,8
    Rear Delts Flyes 3x8-12
    BB Curls 3x6-10
    Box Squats (RPT) 3x5,6,8

    Doing box squats because i want to get to a lot of weight with it and i dont like hang cleans or sumo dl.
    I cant to do pullups and only a few chinups so i'm gonna try to get to 3x8-10 till i start to do them rpt style.
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    A

    Incline Bench Press
    55x5
    50x6
    45x8
    OHP
    40x5
    35x6
    32,5x8
    Lateral Raises
    3,5x10,10,10
    Skullcrushers
    16x10,10,10

    Gonna increase the weight on incline, ohp and skullcrushers next workout. Keeping it the same till 12 reps on lateral raises.
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  3. #3
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    B

    Chin-ups
    BWx4,4,4
    Rear Delts Flyes
    6,5x8
    BB Curls
    15x10
    Box Squats
    90x5
    80x6
    72,5x8

    Gonna increase the weight for box squats and bb curls, and increase the reps on rear delts flyes and chin ups.
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    A

    Incline Bench Press
    575x5
    52,5x6
    47,5x8
    OHP
    42,5x5
    37,5x6
    35x8
    Lateral Raises
    3,5x11,11,11
    Skullcrushers
    18,5x8,8,8

    Increasing the weight for incline and ohp, increasing the reps for skullcrushers and lateral raises.
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  5. #5
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    B

    Chin-ups
    BWx5,5,4
    Rear Delts Flyes
    6,5x10,10,10
    BB Curls
    17,5x8,8,8
    Box Squats
    92,5x5
    82,5x6
    75x8

    I'm gonna get 3x5 on chinups next workout before going for 3x6 all till 3x8 so i can start adding weight. Increasing the reps for curls and rear delts and increasing the weight for box squats.

    Bodyweight: 76 kg.
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  6. #6
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    A

    Incline Bench Press
    60x5
    55x6
    50x8
    OHP
    45x3
    40x5
    37,5x6
    Lateral Raises
    3,5x12,12,12
    Skullcrushers
    18,5x9,9,9

    Failed ohp so i'm gonna keep the same weight and try to increase the reps on all sets. Got 3x12 on lateral raises and all my reps on incline so i''m increasing the weight, 6 kg fo lateral raises. Increasing reps for skullcrushers till 3x10.
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    Registered User santisica's Avatar
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    B

    Chin-ups
    BWx5,5,5
    Rear Delts Flyes
    6,5x11,11,11
    BB Curls
    17,5x9,9,9
    Box Squats
    95x5
    85x6
    77,5x8

    Last rep of chinups was pretty hard gonna try to go for 6,5,5 next workout. Box Squats still kinda easy. Increasing the reps for curls and rear delts.
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  8. #8
    Registered User santisica's Avatar
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    A

    Incline Bench Press
    62,5x2
    57,5x6
    52,5x7
    OHP
    45x5
    40x6
    37,5x6
    Lateral Raises
    6x6,6,6
    Skullcrushers
    18,5x10,10,10

    Failed hard on that first set of incline, my technique was a problem, I lowered the bar too close to my neck when i usually lower it till mid chest/nipple area. I also lowered the bar too quickly and didnt stabilize the weight before starting. Gonna keep the same weights for next workout even do I got the reps for the second set, if I increase it it will be too close to the first set. Anyways I got my reps for ohp except my last set although is better this way so I can have some weight separation between set 2 and 3. Increasing reps for lateral raises next wk and upping the weight for skullcrushers.
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  9. #9
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    B

    Chin-ups
    BWx6,5,5
    Rear Delts Flyes
    6,5x12,12,12
    BB Curls
    17,5x10,10,10
    Box Squats
    97,5x5
    87,5x6
    80x8

    Chin-ups were hard especially the last rep of the last set, almost didn't get it. Next workout I'll try to get 6 reps on my last two sets but I will be happy if I get it in my second one. When I get 3x8 i'm gonna add weight on the first set.
    Adding weight for rear delt and curls, gonna take it slow for rear delts tho. Box squats still feel easy so I think i can get to 110-120 kg in the near future.
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  10. #10
    Registered User santisica's Avatar
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    A

    Incline Bench Press
    62,5x5
    57,5x6
    52,5x8
    OHP
    47,5x3
    42,5x5
    37,5x6
    Lateral Raises
    6x7,7,7
    Skullcrushers
    21x7,7,7

    Incline felt good, feel it on my left shoulder a little bit tho. Ohp was ok gonna try to get 5 on my first set next wk. Increasing reps for lateral raises and skullcrushers, adding weight for incline and keeping the same weight for ohp.

    76,6 kg
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  11. #11
    Registered User santisica's Avatar
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    B

    Chin-Ups
    BWx6,6,5
    Rear Delts Flyes
    8,5x6,6,6
    BB Curls
    20x7,7,7
    Box Squats
    100x5
    90x6
    82,5x8
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  12. #12
    Registered User santisica's Avatar
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    A

    Incline Bench Press
    65x4
    60x6
    55x7
    OHP
    47,5x4
    42,5x4
    37,5x6
    Lateral Raises
    6x8,8,8
    Skullcrushers
    21x8,8,8

    Neither my sleep or food intake has been well the last couple of days so I wasn't expecting a big PR or anything. Keep the same weight for incline and ohp and increasing the reps for skullcrushers and lat raises.
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  13. #13
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    B

    Chin-Ups
    BWx6,6,4,1-0,5
    Rear Delts Flyes
    8,5x7,7,7
    BB Curls
    20x8,8,8
    Box Squats
    102,5x5
    92,5x6
    85x8

    Did the chinups yesterday and the rest of the workout today. Probably couldn't get 6 even 5 on my last set because I was a little heavier, I "finished" the set doing rest pause. Resting for 15-20 sec before attempting another rep. Let's see if next workout I can get to 6,6,5. Accesories went fine just gonna increase the reps. But definitely feel it this time with box squats. **** was heavy and I dont have safety pins so I gotta be sure if I got another rep on me lol.
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  14. #14
    Registered User santisica's Avatar
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    A

    Incline Bench Press
    65x5
    60x6
    55x8
    OHP
    47,5x5
    42,5x4
    37,5x5
    Lateral Raises
    6x9,9,8
    Skullcrushers
    21x10,10,9

    Got a few extra days of rest. Incline felt good got all my reps, increasing weight next workout. OHP first set went good then it got too hard, probably keeping the same weight for next wk. Lateral Raises and Skullcrushers are coming nicely.

    still weighting 76,6 kg gonna stick to my calories to see if my weight goes up.
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  15. #15
    Registered User santisica's Avatar
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    B

    Chin-Ups
    BWx6,6,5-1
    Rear Delts Flyes
    8,5x8,8,8
    BB Curls
    20x9,9,7
    Box Squats
    105x5
    95x6
    87,5x8

    Chin ups went better than last time probably because my form wasn't as strict we'll see if I can get to 6,6,6 next wk. Everything else went fine too, box squats felt easier than last wk I don't know why. I weighted myself before doing the chinups and I was at 78 kg but it was after eating breakfast and wearing clothes.
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  16. #16
    Registered User santisica's Avatar
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    A

    Incline Bench Press
    67,5x2
    62,5x4
    57,5x6
    OHP
    47,5x5
    42,5x6
    37,5x8
    Lateral Raises
    6x10,10,10
    Skullcrushers
    21x10,10,10

    Had a ruff time with incline but I was good on ohp, everytime one lift suffers the other one rise. Gonna up the weight for ohp next wk and finally I'll hit 50 kg. Also upping the weight for lateral raises and skullcrushers. Hoping I don't wreck my shoulders with 8,5 kg dumbells. Weighted at 77,6 this morning.
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  17. #17
    Registered User santisica's Avatar
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    B

    Chin-Ups
    BWx6,6,4 3/4
    Rear Delts Flyes
    8,5x10,10,10
    BB Curls
    20x9,8,6
    Box Squats
    107,5x5
    97,5x6
    90x8

    Mmm chin ups are not progressing and I don't have any other excercise to rotate to, I was very close to the 5th rep and I didn't do any other rep after failing, let's see if I can get 6 next week if not I will start to add weight to the first set or deload the excercise. Adding 2,5 kg to my first set and start doing it rpt style, don't care If I get 2-4 reps. Deloading will be like doing 3,3,3 and start building it up from there. Rear Delts felt fine, I got less reps on bb curls but my form was better so i'm not mad at that. Box Squats still going strong, probably gonna hit a wall at 120 kg but let's see how far I can go with it.

    Started weighting myself, today was 76,9 kg
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  18. #18
    Registered User santisica's Avatar
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    A

    Incline Bench Press
    67,5x4
    62,5x5
    57,5x6
    OHP
    50x2
    45x4
    40x6
    Lateral Raises
    8,5x6,6,6
    Skullcrushers
    23,5x8,7,7

    I forgot to post yesterday's workout. Felt good and I shouldn't have increase the weight on lateral raises and rear delts flyes because it should be 8-12 reps but anyway i'm gonna keep it at 8,5 untill I hit 12.
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  19. #19
    Registered User santisica's Avatar
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    B

    Chin-Ups
    BWx6,6,6
    Rear Delts Flyes
    8,5x11,11,10
    BB Curls
    20x9,8,6
    Box Squats
    110x5
    100x6
    92,5x8

    Great day! Got my 6 rep on chinups so next week i'm gonna go for 7,6,6. Rear Delts went good, slowly adding reps. Box Squats felt easy, can't wait for 120 kg. BB Curls not so good but i'm not worried I for whatever reason I can't add more reps I can switch it up to db curls.

    77 kg
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  20. #20
    Registered User santisica's Avatar
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    A

    Incline Bench Press
    67,5x2
    62,5x3
    57,5x5
    OHP
    50x3
    45x4
    40x6
    Lateral Raises
    8,5x7,7,7
    Skullcrushers
    23,5x8,8,8

    I tried to do this workout on friday but when I was gonna lift the bar in my first set of incline the bar wouldn't come up, so I take 2 days off thinking this would help. Today was the same it was hard af to lift the bar but eventually it came up. The first and second sets were hard. I will see if I keep progressing with incline bb if not i'm moving to dumbells.
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  21. #21
    Registered User santisica's Avatar
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    Chin-Ups
    BWx7,6,4
    Rear Delts Flyes
    8,5x11,11,11
    BB Curls
    20x9,8,8
    Box Squats
    112,5x5
    102,5x6
    95x8

    Facking chin ups lol. Everything went well as usual.
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  22. #22
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    A

    Incline DB Press
    18,5x5
    16x6
    13,5x8
    Decline CGBP
    50x6
    45x8
    40x10
    Lateral Raises
    6x10,10,10
    Skullcrushers
    23,5x10,9,7

    I didn't went to the gym for like a week, my left shoulder was bothering me a lot when doing incline bench press. Today I even try to do it with a less incline angle (15°) but it still hurted. So I've changed the routine slightly because... I was bored and because the greek god program has a modified workout that changes the OHP for dips or close grip bench, I choose decline cgbp because normal cgbp doesn't feel good for me and because the motion it's similar to doing dips. Clearly incline bench wrecks my shoulders so I try with dumbells and it felt so nice that I'm gonna stick to this movement for a long time, probably won't do incline bench ever again. Good thing is I can switch the bench angles when I get bored. On lateral raises I was feeling some shoulder pain too, not that severe but still... I'm gonna do them athlean-x style, leaning forward and lifting with my thumb it felt really nice and safe on the shoulders . Lastly the reps changed a little bit, the program calls for a 6-8-10 on decline and i'm gonna keep my shoulder accesories to 10-15 reps so I don't go to low rep, for skullcrushers and biceps its 8-12. That's all for now, i¿m weighting 78 kg atm
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  23. #23
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    Chin-ups
    BWx7,6,4
    Rear Delts Flyes
    8,5x12,12,9
    DB Curls
    6x10,10,10
    Box Squats
    115x5
    105x6
    97,5x8

    First set of chinups was easy probably I could have done 8 and on the second set 7, obviously the third set it's the hardest. Rear Delts were difficult because I was trying to feel the rear delts working and not swing the weights so I'm gonna focus on that even tho I might do less reps next time. I picked the perfect weights for db curls since 8,5 kg would have been too much, I like that I can fully focus on my left bicep now. Box Squats are still good, they are hard but I definitely have 120-125 kg on me, I also have to buy more plates since I only have 130 kg or so.

    edit.. https://www.youtube.com/watch?v=bRiLYj5iOBM video of my first set of box squats (doesn't let me embed)
    Last edited by santisica; 08-17-2019 at 10:54 AM.
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  24. #24
    Registered User santisica's Avatar
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    Incline DB Press
    21x5
    18,5x6
    16x8
    Decline CGBP
    52,5x6
    47,5x8
    42,5x10
    Lateral Raises
    6x11,11,10
    Skullcrushers
    23,5x10,9,8
    DB Shrugs
    18,5x12-10-8
    Hanging Knee Raises
    15 reps

    For some reason even tho I warm up the shoulders pretty good I felt a little discomfort when pressing, still a lot less than with incline bench. Decline still feel easy but is a new movement so i'm not in a hurry. I add shrugs because my traps are too small and since i'm bulking this is the time to train them, also some abs since I never train them. The reps for db shrugs are done with the same weight with only 30 seconds rest (got it from kinobody) so I will add weight next time too.
    Last edited by santisica; 08-18-2019 at 11:18 AM.
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  25. #25
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    Chin-ups
    BWx7,4,3
    Rear Delts Flyes
    8,5x12,12,10
    DB Curls
    6x11,11,11

    I did this on wednesday, was to lazy to do box squats.. I dropped some reps on chin ups because the day previous I had to do a lot of different pullup movements
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  26. #26
    Registered User santisica's Avatar
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    Incline DB Press
    23,5x5
    21x6
    18,5x8
    Decline CGBP
    55x6
    50x8
    45x10
    Lateral Raises
    6x11,11,11
    Skullcrushers
    23,5x11,10,7
    DB Shrugs
    23,5x12-10-8

    With olympic dumbells 23,5 kg turns into having two 10 kg plates per dumbell, the setup was scary af and even tho I felt it a little in the shoulders the weight was good. And yeah everything else was fine, i'm weighting between 77,3-78 kg right now.
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  27. #27
    Registered User santisica's Avatar
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    Chin-ups
    BWx7,5,3
    Rear Delts Flyes
    8,5x12,12,12
    DB Curls
    6x12,12,12
    Box Squats
    117,5x5
    107,5x6
    100x8
    Chair Pull-ups
    3x8

    I'm gonna try to get 6,6,6 on chin ups next time and then i'm going to go for 6,6,7, saving energy for the last set. Also i'm doing chair pullups to increase my back strenght so hopefully I can do a pull up in a few months. Probably gonna do them after chin ups, when i'm done with box squats I don't wanna do nothing else lol. Gonna keep the same weight for rear delts flyes till I get to 15 and i'm gonna add more weight to db curls and start back again at 8 reps. I weighted at 77,4 kg today.
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  28. #28
    Registered User santisica's Avatar
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    Incline DB Press
    23,5x7
    21x8
    18,5x10
    Decline CGBP
    57,5x6
    52,5x8
    47,5x10
    Lateral Raises
    6x12,12,10
    Skullcrushers
    23,5x10,10,10
    DB Shrugs
    26x12-10-8 (60 sec rest)

    I tried 26 kg on incline but I only got 2 reps and it was too hard so I decided to increase the reps and eventually add more weight. Also I have to be better at setting up the dumbells so I don't get injured.
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  29. #29
    Registered User santisica's Avatar
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    Chin-ups
    BWx6,6,4
    Chair Pull-ups
    3x9,9,8
    Rear Delts Flyes
    8,5x13,13,13
    DB Curls
    8,5x8,8,8
    Box Squats
    120x5
    110x6
    102,5x8
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  30. #30
    Registered User santisica's Avatar
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    Incline DB Press
    23,5x8
    21x10
    18,5x12
    Decline CGBP
    60x6
    55x8
    50x10
    Lateral Raises
    6x13,12,11
    Skullcrushers
    23,5x11,10,10

    Fixed the reps for incline db presses to 6-8,8-10,10-12. Decline still feels light so I think it will become tough at 70 kg and so on. Skullcrushers were tough, but I got one more rep than last workout. Didn't do db shrugs because I wasn't trying to load up the dumbell again lol.
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