Weight: 163 lbs / 74 kg
Height: 5'10'' / 1,78 m
From Uruguay, turning 19 in 10 days.
My former routine was ICf 5x5 for about 3/4 months (66,6 - 73 kg) now I'm following a PPL split that I got from student aesthetics.
My 5 rep maxes:
SQ - 205 lbs/93 kg
DL - 203 lbs/92 kg
BP - 128 lbs/58 kg
OHP - 84 lbs/38 kg
BB ROW - 100 lbs/45,5 kg
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Thread: Randuki Log (PPL)
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01-06-2017, 04:40 PM #1
Randuki Log (PPL)
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01-06-2017, 04:47 PM #2
Yesterday workout LEGS B
5/1/17
Front Squats: 5x5 (40,5 kg)
Lunges: 12 - 12 - 10 - 9 (7 kg on each hand)
Glute-ham raises: 15 - 15 - 13
Leg press: 15 - 13 - 13 (60 kg)
Seated calf raises: 15 - 15 - 15 - 15 (5 kg)
Standing calf raises: 18 - 18 - 17 - 18 (20 kg)
Leg raises: 25 - 15 - 18 - 10
Crunches on decline: 10 - 10 - 10
Side twist on decline: 10 - 15 - 15 (5 kg)
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01-06-2017, 04:54 PM #3
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01-07-2017, 05:42 PM #4
PULL B
Deadlift: 1x5 failed at 94,5 kg (back rounded) so my working set was with 92 kg
BB Row: 12 - 12 - 9 -10 (32 kg) need to get straps my grip is failing
Pulldown: 12 - 12 - 12 (35 kg)
(1-arm) Machine Row: 11 - 11 - 12 (20 lbs each hand - 9 kg)
Facepulls: 12 - 12 - 12 - 12 (30 lbs - 13 kg)
Preacher Curls: 10 - 10 - 8 (15 kg counting the bar)
Reverse BB Curl (EZ): 12 - 12 - 12 (8 kg - only the bar)
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01-09-2017, 05:12 PM #5
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01-10-2017, 12:00 PM #6
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01-10-2017, 12:49 PM #7
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01-10-2017, 04:04 PM #8
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01-11-2017, 12:30 PM #9
PULL A
Pullups (assisted machine): 5x5 (36 kg - more weight means less help from the machine)
T-Bar Row: 12 - 12 - 12 - 10 (15 kg)
(1-arm) Reverse Pulldowns: 3x12 (30 lbs/13 kg)
Rear Delts Flyes: 3x13 (8 kg total)
BB Shrugs: 3x11 (39,5 kg)
DB Curls: 10 - 10 - 9 (14 kg total)
Incline Hammer Curls: 12 - 12 - 8 (12 kg total)
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01-12-2017, 11:49 AM #10
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01-13-2017, 12:47 PM #11
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01-14-2017, 12:57 PM #12
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01-16-2017, 03:12 PM #13
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01-17-2017, 02:24 PM #14
Week 3
PUSH A
Squats: 5x5 (75,5 kg) did them because yesterday didn't. Felt hard and my knees were trying to cave in, don't know If I should drop the weight probably won't do it.
BP: 5 - 5 - 5 - 3 - 3 (63 kg) again hard af, didn't have a spotter so I didn't go all the way on the last sets.
OHP: 4 - 3 - 4 (38 kg) my motivation kick in on the last set, I probably could had finish the last set but I was saving my strenght.
Flat DB Press: 12 - 11 - 11 (12,5 kg DB)
DB Flyes: 3x12 (9 kg DB)
Lateral Raises: 3x10 (6 kg DB)
Pushdowns: 3x11 (40 lbs/ 18 kg)Last edited by donaldtrumpson; 01-18-2017 at 04:29 PM.
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01-18-2017, 02:56 PM #15
PULL A
Machine Pullups: 5 - 5 - 5 - 4 - 3 (30 kg) less weight less help from machine
T-Bar Row: 4x12 (15 kg)
(1-arm) Pulldown: 5/7 - 5/7 - 5/7 (40 lbs/30 lbs)
Rear Delts Flyes: 15 - 15 - 13 (4 kg DB)
BB Shrugs: 3x12 (39,5 kg)
DB Curl: 11 - 10 - 10 (7 kg DB)
Incline Hammer Curl: 3x12 (6 kg DB)Last edited by donaldtrumpson; 01-19-2017 at 02:52 PM.
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01-19-2017, 02:46 PM #16
LEGS B
Front Squats: 5x5 (45,5 kg)
Walking Lunges: 4x12 (7 kg DB)
Glute-Ham Raises: 3x11 (5 kg)
Leg Press (Quad Focused): 3x15 (70 kg)
Seated Calf Raises: 4x15 (10 kg)
Machine Calf Raises: 2x20 (29 kg)
(1-leg) Machine Calf Raises: 2x20 (11 kg)
Did some abs and get the **** out. Gonna treat myself with some chest tomorrow.Last edited by donaldtrumpson; 01-19-2017 at 02:52 PM.
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01-20-2017, 03:09 PM #17
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01-20-2017, 03:16 PM #18
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01-21-2017, 01:28 PM #19
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01-23-2017, 03:48 PM #20
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01-24-2017, 04:21 PM #21
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01-25-2017, 05:41 PM #22
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01-26-2017, 02:21 PM #23
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01-27-2017, 03:40 PM #24
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01-28-2017, 01:49 PM #25
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01-29-2017, 09:28 AM #26
1 Month
RECAP A.K.A MY PROGRESS
LEGS A
Squats 93kg>78kg (lose 15 kg but now I focus more on going ATG)
Leg Press (Hams) 50kg>75kg
Romanian-Deadlift 38kg>42kg
Lying Leg Curls 50 lbs>40 lbs (focused more on form but haven't done them lately)
Standing Calf Raises 20kg>20kg
Seated Calf Raises 7,5kg >7,5kg
PUSH A
Paused BP 55,5kg>63kg
OHP 35,5kg>38 kg
Flat DB Press 10kg>12,5kg (DB weight)
DB Flyes 8kg>10kg (")
Lateral Raises 5kg>6kg
CGBP 38kg>38kg
Pushdown 40lbs>40lbs
PULL A
Machine Pullups 36kg>30kg
T-Bar Row 15kg>17,5kg
(1-arm) Reverse Pulldown 30lbs>40lbs(6 reps)/30lbs(6 reps)
Rear Delts 4kg>4kg more reps
Shrugs 37kg>42kg
DB Curls 6kg>8kg
Incline Hammer Curls 6kg>7kg
LEGS B
Front Squats 33kg>48kg
Lunges 6kg>8kg
Glute-Ham Raises 0kg>5kg
Leg Press (Quad) 55kg>75kg
PUSH B
Paused Incline BP 38kg>50kg
Incline DB Press 10kg>15kg
DB Seated Press 7kg>8kg
Lower Cable Flyes 40 lbs>40 lbs more reps
Cable Side Raises 10 lbs>9 lbs
Dips 7 reps>10 reps
DB Overhead Ext 7kg>7kg more reps
PULL B
Deadlift 92kg>92kg (better form and more sets)
BB Row 32 kg>34,5kg (more sets)
Lat Pulldown 35kg>47kg
(1-arm) Machine Row 20 lbs>30 lbs
Facepulls 20 lbs>40 lbs
Incline Spider Curls 6 kg>6kg
Reverse Curls 8kg>10,5kgLast edited by donaldtrumpson; 01-29-2017 at 11:48 AM.
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01-30-2017, 01:17 PM #27
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01-31-2017, 12:57 PM #28
It was pouring rain today but anyways I decided to still go to the gym in my bike, but when I was about to get there I was soaking wet so I decided to get my ass home and lifts with my old home gym. I started doing my push day but I noticed that the weights weren't the same as the gym so I got frustated after being all wet for nothing that I decided to do Chest/Shoulder/Tri/Back/Bis tomorrow, it sound like a lot but I will be cutting the most innecesary excercises. So no training today folks.
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02-01-2017, 01:42 PM #29
5 Week
PUSH/PULL A
Great workout today!! Besides the BP that was hard af and have to use a spotter, almost everyother excercises went flawless. Especially the OHP I did it with good form and It wasn't hard at all... I think my body really respond to doing chest follow by back and so one and so forth. Gonna keep it in mind when changing routines. Also yesterday came my wrestling shoes for DL and SQ, my wirst wraps, and my new tank tops... one It has something to do with President Donald Trump obviously lol.
Paused BP 5 - 4 - 5 - 4 - 4 (65,5 KG)
Machine Pullups 5 - 4 - 5 - 4 - 3 (30 KG)
OHP 3x5 (38 KG)
T-Bar Row 4x12 (17,5 KG)
Flat DB Press 3x10 (15 KG DB) Flawless
Rear Delts Flyes 15 - 15 - 12 (4 KG DB)
BB Shrugs 3x12 (45 KG)
DB Curls 10 - 10 - 8
Pushdowns 3x12 (40 LBS)
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02-02-2017, 01:54 PM #30
5 Week
LEGS B
Brutal workout for me, my quads were burning at the end of the training. As you will see I made a few changs to today routine.
Standing Calf Raises 4x15 (20 KG)
Seated Calf Raises 4x15 (7,5 KG) the feeling you get when you finish legs and you don't have to do calves is f*cking amazing!!
Zercher Squats 5x5 (38 KG) I've decided to change front squats for this, my form was too bad and the barbell keep falling off my delts.
Glute-Ham Raises 3x15 (5 KG)
Standing Lunges/Walking Lunges 2x12/2x12 (8 KG DB)
Seated Leg Press 3x10 (58 KG) my quads die with this
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