Randuki Log (PPL)

[donaldtrumpson]

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

[donaldtrumpson]

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)

[donaldtrumpson]

PUSH B 6/1/17

Incline BP: 5x5 (43 kg)
Incline DB Press: 3x12 (20 kg total)
DB OHP: 3x12 (14 kg total)
Lower Cable Flyes: 11 - 10 - 10 (40 lbs/18 kg total)
Cable Side Raises: 3x10 (20 lbs/9 kg total)
Dips: 3x8
DB Overhead Ext: 3x11 (7 kg DB)

[donaldtrumpson]

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)

[donaldtrumpson]

LEGS A

Squats: 5x5 (83 kg) Almost failed and my form wasn't so good I'll probably won't ump the weight
Leg Press (Ham Focused): 3x12 (60 kg)
Romanian DL: 4x10 (38 kg)
Lying Leg Curls: 13 - 13 - 21 (40 lbs/18 kg)
Seated Calf Raises: 4x20 (7,5 kg)

[donaldtrumpson]

PUSH A

Paused BP: 5x5 (60,5 kg)
OHP: 5 - 5 - 2 (40,5 kg)
Flat DB Press: 3x10 (25 kg)
DB Flyes: 3x10 (18 kg)
Side Raises: 3x12 (10 kg)
CGBP: 8 - 8 - 7 (38 kg)
Pushdown: 10 - 9 - 9 (40 lbs/18 kg)

[orion792]

Suerte con tu log!

[donaldtrumpson]

Suerte con tu log!

Gracias man!!

[donaldtrumpson]

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)

[donaldtrumpson]

LEGS B

Front Squats: 5x5 (43 kg)
Lunges: 12 - 10 - 10 - 9 (14 kg)
Glute-Ham Raises: 3x15
Leg Presses (Quad): 3x15 (60 kg)
Seated Calf: 4x15 (7,5 kg)
Standing Calf: 4x15 (20 kg)

[donaldtrumpson]

PUSH B

Incline BP: 5x5 (45,5 kg)
Incline DB Press: 3x10 (25 kg)
DB OHP: 3x9 (16 kg)
Lower Cable Flyes: 3x11 (40 lbs - 20/20 lbs each hand)
Cable Side Raises: 3x11 (18 lbs - 9 lbs each hand)
Dips: 3x9
DB Overhead Ext.: 3x11 (7 kg DB)

[donaldtrumpson]

PULL B

Deadlift: 2x5 (82 kg)
BB Row: 12 - 12 - 12 - 10 (32 kg)
Pulldown: 3x10 (41 kg)
(1-arm) Machine Row: 3x12 (20 lbs)
Facepulls: 4x12 (40 lbs)
DB Spider Curls: 3x12 (6 kg DB)
Reverse BB Curl: 3x12 (10,5 kg)

[donaldtrumpson]

LEGS A

The gym was really full, and it was my birthday so I just did random excercises I felt like doing and got out

[donaldtrumpson]

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)

[donaldtrumpson]

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)

[donaldtrumpson]

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.

[donaldtrumpson]

PUSH A

Incline BP: 5x5 (48 kg)
Incline DB Press: 3x12 (12,5 kg DB)
DB OHP: 3x11 (8 kg DB)
Lower Cable Flyes: 12 - 11 - 11 (20 lbs each hand)
Cable Side Raises: 3x12 (9 lbs each hand)
Dips: 10 - 10 - 7
DB Overhead Ext: 12 - 11 - 9 (7 kg DB)

[donaldtrumpson]

I'm going to do a recap at the end of the week to see my progress.

[donaldtrumpson]

PULL B

Deadlift: 2x5 (87 kg) good form, back straight !!
BB Row: 4x12 (32 kg)
Pulldown: 3x12 (41 kg)
(1-arm) Machine Row: 12 - 12 - 11 (30 lbs)
Facepulls: 4x12 (40 lbs)
Incline DB Spider Curls: 3x10 (6 kg DB)
Reverse Curls: 3x10 (13 kg)

[donaldtrumpson]

LEGS A

Squats: 5x5 (78 kg) ATG but hard as fuark
Leg Press: 3x12 (75 kg)
Romanian-Deadlift: 3x10 (42 kg)

That's all for today folks I had to go to a tutor to study fuark my life.

[donaldtrumpson]

PUSH A

Paused BP: 5x5 (63 kg) hard as f*ck
OHP: 5 - 4 - 3 (38 kg)
Flat DB Press: 3x12 (12,5 kg DB)
DB Flyes: 3x8 (10 kg DB)
Lateral Raises: 3x11 (6 kg DB)
CGBP: 8 - 5 - 5 (38 kg)
Pushdown: 3x12 (40 lbs)

[donaldtrumpson]

PULL A

Pullups assisted machine: 5x5 (30 kg)
T-Bar Row: 4x10 (17,5 kg)
(1-arm) Reverse Pulldown: 6/6 - 6/6 - 6/6 (40 lbs/30 lbs)
Rear Delts Flyes: 15 - 15 - 12 (4 kg DB)
BB Shrugs: 3x12 (42 kg)
DB Curls: 10 - 9 - 8 (8 kg DB)
Incline Hammer Curls: 3x9 (7 kg DB)

[donaldtrumpson]

LEGS B

Front Squats: 5x5 (48 kg) hurt a lot
Leg Press: 3x15 (75 kg)
Glute-Ham Raises: 15 - 15 - 12 (5 kg)
Lunges: 4x12 (8 kg DB)
Machine Calves Raises: 20 - 20 / 20 - 20 (29/23 kg)

[donaldtrumpson]

PUSH B

Incline BP 5x5 (50,5 kg)
Incline DB Press 10 - 10 - 8 (15 kg DB)
DB Seated Press 12 - 8 - 8 (8 kg DB)
Lower Cable Flyes 3x12 (40 lbs - 20/20 lbs each hand)
Cable Side Raises 3x12 (18 lbs - 9 lbs each hand)
Dips 10 - 10 - 8

[donaldtrumpson]

PULL B

Deadlift 2x5 (92 kg) My upper back might had been a little rounded, gonna try to shoot a vid.
BB Row 12 - 12 - 11 - 10 (34 kg)
Lat Pulldown 10 - 7 - 7 (47 kg)
(1-arm) Machine Row 3x10 (30 lbs)
Facepulls 4x12 (40 lbs)
Incline Spider Curls 3x10 (6 kg DB)
Reverse Curls 3x12 (10,5 kg)

[donaldtrumpson]

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>10,5kg

[donaldtrumpson]

LEGS A

Squats 5x5 (80 kg) ATG
Leg Press (Hams) 12 - 12 - 10 (80 kg)
Romanian-Deadlift 10 - 10 - 8 - 8 (45 kg)
Lying Leg Curls 15 - 11 / 12 (40 lbs/30 lbs) I wasn't feeling it on the left hams so I drop the weight
Standing Calf Raises 20 - 20 - 16 - 15 (10 kg)

[donaldtrumpson]

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.

[donaldtrumpson]

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)

[donaldtrumpson]

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