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  1. #31
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    PUSH B

    Paused Incline BP 5x5 (53 KG) Felt easy
    Incline DB Press 12 - 10 - 10 (15 KG DB)
    Seated DB Press 12 - 12 - 10 (8 KG DB)
    Lower Cable Flyes 3x12 (20 LBS EACH HAND) Really felt them on my pecs this time!
    Cable Side Raises 9 - 8 - 7 (10 LBS EACH HAND)
    Dips 10 - 10 - 6
    DB Overhead Ext 10 - 10 - 8 (7 KG DB)
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  2. #32
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    Week 5

    PULL B

    Deadlift (98 KG) 2x5 tried the straps on final set, they felt weird I gotta get use to them!
    BB Row (34,5 KG) 4x12
    Lat Pulldown (47 KG) 12 - 8 - 7
    (1-arm) Machine Row (30 LBS) 3x10
    Facepulls (50 LBS) 3x12
    EZ BB Curls (18 KG) 10 - 10 - 8
    EZ Reverse Curls (13 KG) 10 - 10 - 8
    DropSet/ DB Curls (6 KG/5 KG/4 KG/3 KG/2 KG/6 KG) 8 - 6 - 6 - 6 - 8 - 6
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  3. #33
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    Week 6

    LEGS A

    SQUATS (83KG) 5 - 5 - 5 - 5 - 4
    LEG PRESS (80 KG) 3x12
    LYING LEG CURLS (30 LBS) 15 - 12 - 7
    ROMANIAN-DEADLIFT (44,5 KG) 4x10
    SEATED CALF RAISES (10KG) 4x15
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  4. #34
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    Week 6

    PUSH A

    PAUSED BP (65,5 KG) 5x5
    OHP (40,5 KG) 5 - 5 - 4
    FLAT DB PRESS (15 KG DB) 12 - 12 - 8
    DB FLYES (10 KG DB) 3x10
    LATERAL RAISES (6 KG DB) 3x11
    PUSHDOWN (40 LBS) 12 - 12 - 12 - 10
    (1-ARM) PUSHDOWN (20 LBS) 9 - 7 - 7
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  5. #35
    Registered User donaldtrumpson's Avatar
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    Week 6

    PULL A

    For this workout I add a little more volume cuz I felt the need to fix my push/pull ratio and try to use straps for the majority of the excercises. Also I erased the unilateral excercises cuz I'm still a beginner I don't think I need them now,let's see how it goes!

    ASSISTED PULLUPS (30 KG) 5 - 5 - 5 - 4 - 4
    T-BAR ROW (20 KG) 12 - 11 - 12 - 10
    UNDERHAND PULLDOWN (47 KG) 10 - 8 - 6 ..going to lower the weight next time
    SEATED ROW (80/70 LBS) 10 / 11 - 10
    REAR DELTS FLYES (4 KG DB) 3X12
    BB SHRUGS (47 KG) 3X12
    DB CURLS (8 KG DB) 10 - 8 - 7
    INCLINE HAMMER CURLS (7 KG DB) 3X10
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  6. #36
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    Week 6

    LEGS B

    I hate legs day... damn on my whole sets on squats I was struggling not to die and for whatever reason on the last set I transform and everything went smoothly.

    SEATED CALF RAISES (10 KG) 4X16
    SQUATS (83 KG) 5X5
    ZERCHER SQUATS (38 KG) 3X8
    (QUAD) LEG PRESS (80 KG) 3X15
    GLUTE-HAM RAISES (7,5 KG) 3X12
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  7. #37
    Registered User donaldtrumpson's Avatar
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    Week 6

    PUSH B

    INCLINE BP (55,5 KG) 5X5
    INCLINE DB PRESS (15 KG DB) 12 - 12 - 9
    SEATED DB PRESS (9 KG DB) 8 - 8 - 7 + 6 reps with 7 KG DB
    LOWER CABLE FLYES (20 LBS EACH) 3X12
    DIPS 10 - 6 - 5
    CABLE SIDE RAISES (9 LBS EACH) 12 - 11 - 12
    OVERHEAD TRI EXT (7 KG DB) 10 - 8 - 8
    Last edited by donaldtrumpson; 02-10-2017 at 07:27 PM.
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  8. #38
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    Week 6

    PULL B

    DEADLIFT (102 KG) 1X5 finally learn how to use straps!!
    BB ROW (37 KG) 12 - 12 - 12 - 11
    LAT PULLDOWN (47 KG) 12 - 9 - 9
    (1-arm) MACHINE ROW (30 LBS EACH) 3X12
    FACEPULLS (50 LBS) 4X12
    DB CURLS (8 KG DB) 10 - 8 - 8
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  9. #39
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    Week 7

    LEGS A

    Today my squats went great I used the tips that alan thrall gave on his vid how to fix good mornings squats and it went really well, but I don't think I was going below parallel on every rep. Oh well let's see how it goes on thursday. Also i'm starting intermittent fasting (leangains) very excited to see how it goes.

    STANDING CALF (25 KG) 4X17
    SEATED CALF (10 KG) 4X20
    SQUATS (85,5 KG) 5X5
    (HAMS) LEG PRESS (85 KG) 3X12
    ROMANIAN-DEADLIFT (47 KG) 4X10
    LYING LEG CURLS (30 LBS) 3X12
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  10. #40
    Registered User donaldtrumpson's Avatar
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    Week 7

    PUSH A ?

    Today wasn't feeling it, was tired and from my first set I got frustated. Didn't warm up properly on the bench so the 68 kg were hard as f*ck I end up doing RPT and doing some bull**** excercises and go home. I don't know if my workout was so ****ty because lack of warming up, recently starting IF and training in fasting state, "shocking my muscles" on training chest on a wednseday... anyways I'm taking this week as a deload.

    BP 3 (68 KG) - 5 (65,5 KG) - 4 (65,5 KG) - 8 (48 KG)

    Try some power cleans just for the heck of it, and went home.
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  11. #41
    Registered User donaldtrumpson's Avatar
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    Took measurements of my body today before workout:

    Chest 98,5 cm - 38,8 ''
    Left Arm 35 cm - 13,8 ''
    Right Arm 36 cm - 14,1 ''
    Neck 40 - 15,7 ''
    2 '' above belly 83 cm - 32,7 ''
    belly 81 cm - 31,9 ''
    2 '' under belly 80 - 31,5 ''
    Left Leg 56,5 cm - 22,2 ''
    Right Leg 58 cm - 22,8 ''
    Attached Images
    Last edited by donaldtrumpson; 02-15-2017 at 06:05 PM.
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  12. #42
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    Week 7

    I'M BACK BITCHES!!!!! Today I did a fuk ton of sets and i'm half dead right now. I had to drop weight on a lot of excercises after the deload so that's suck, anyways here's today workout:

    SQUATS (78 KG) 5X5
    PAUSED BP (60,5 KG) 5X5
    LEG PRESS (85 KG) 3X12
    OHP (38 KG) 3X5
    FLAT DB PRESS (12,5 KG DB) 12 - 12 - 10
    DB FLYES (9 KG DB) 3X12
    (SUPERSET) LYING LEG CURLS / LATERAL RAISES (30 LBS/5 KG DB) 3X12/3X12
    CGBP (35,5 KG) 8 - 7 - 5
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  13. #43
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    Week 7

    PULL A

    MACHINE PULLUPS (30 KG/23 KG) 5 - 5 - 5 - (2/2) - (2/1)
    T-BAR ROW (20 KG) 12 - 10 - 10 - 9
    (1-arm) REVERSE PULLDOWN (40 LBS/30 LBS) 5/7 - 5/7 - 5/7
    REAR DELTS FLYES (4 KG DB) 15 - 15 - 13
    BB SHRUGS (44,5 KG) 4X15
    DB CURLS (8 KG DB) 10 - 10 - 6
    INCLINE HAMMER CURLS (7 KG DB) 12 - 9 - 9
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  14. #44
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    Week 7

    LEGS A

    Squats felt eazy e today, I change it to low-bar (feels good m8) and did high bar on last set for the lulz, felt easy as well.

    SQUATS (78 KG) 5X5
    (HAM) LEG PRESS (90 KG) 3X12
    ROMANIAN-DEADLIFT (49,5 KG) 10 - 10 - 10 - 6 gonna lower weight was hard to feel muscle mind connection
    LYING LEG CURL (30 LBS) 3X12 good connection on this
    SEATED CALF RAISES (10 KG) 4X15
    HANGING LEG RAISES 3X15
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  15. #45
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    Week 7

    PUSH/PULL A

    It started really slow for me today. Wasn't into the workout I was doing, just all tired, especially on the BP. So I started to think before one of my last sets what would I do If I just got injected with steroids, and then I started the set. It was not perfect at all folks believe me, that I can tell you, but I felt like I have more energy for the last reps, so pretty awesome discover lol.

    MACHINE PULLUPS (36 LBS) 3 - 5 - 5 - 5 - 3 first set was with 23 lbs only and felt har so..
    OHP (38 KG) 5 - 4 - 4
    PAUSED BP (63 KG) 5 - 4 - 4 - 5 - 5
    T-BAR ROW (20 KG) 4X12 love this excercise!
    FLAT DB PRESS (12,5 KG DB) 3X12
    (SS) BB SHRUGS/LATERAL RAISES (44,5 KG/5 KG DB) 3X12
    PUSHDOWN/DB CURL (40 LBS/8 KG) 3X10
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  16. #46
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    legs b

    squats (80,5 kg) 5x5
    walking lunges (8 kg db) 3x12
    glute-ham raises (5 kg) 3x12
    (close-stance) leg press (90 kg)/lying leg curls (30 lbs) 3x12
    seated calf raises (10 kg) 3x15
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  17. #47
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    push/pull b

    deadlift (102 kg) 2x5
    bb row (42 kg) 12 - 12 - 11 - 9
    paused incline bp (53 kg) 5 - 4 - 4 - 5 - 4
    (ss) incline db press (12,5 kg db) 12 - 11 - 9 / lat pulldown (41 kg) 3x10
    (ss) pushdown (40 lbs) 2x12 / db curls (8 kg db) 10 - 6
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  18. #48
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    legs a

    squats (83 kg) 5x5 kinda hard/kinda not
    leg press (95 kg) 3x12
    romanian-deadlift (42 kg) 4x10 drop weight but felt better stretch at the hams
    leg extensions (41 kg) 3x12
    lying leg curls (30 lbs) 2x14
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  19. #49
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    push a

    paused bp (63 kg) 5 - 5 - 4 - 5 - 4
    ohp (38 kg) 3x5
    flat db press (15 kg db) 3x8
    db flyes (10 kg db) 3x8
    lateral raises (5 kg db) 11 - 12 - 10
    cgbp (33 kg) 3x8
    (1-arm) pushdown (20 lbs/10 lbs) 8 / 8
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  20. #50
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    Week 8

    pull a

    machine pullups (30 kg/23 kg) 5 - 5 - 5 / 2 - 2 / 2 - 1,5
    t-bar row (20 kg) 12 - 12 - 11 - 12
    (1-arm) reverse grip pulldown (40 lbs/ 30 lbs) 6 - 6 / 6 - 6 / 6 - 6
    rear delts flyes (4 kg db) 15 - 15 - 12
    bb shrugs (44,5 kg) 4x15
    cable row (70 lbs) 3x12
    db curls (8 kg db/7 kg) 6 - 5 / 6 - 6 - 5
    hammer curls (7 kg db) 3x6
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  21. #51
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    Week 8

    legs b

    short workout today but still kick my ass, fu*king lunges.

    squats (85,5 kg) 5x5 felt good
    walking db lunges (9 kg db) 12 - 12 - 12 - 10
    glute-ham raises (5 kg) 3x14 my lower back was fry after this

    Last edited by donaldtrumpson; 03-10-2017 at 05:54 PM.
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  22. #52
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    Week 8

    push b/pull b

    crazy amount of volume today and the deadlifts allmost kill me I was going to film it but i forgot my phone. incline bp felt easy and i incorporate some cheat curls at the end of the workout to overload my biceps because my left arm bi is almost inexistent.

    deadlifts (107 kg) 2x5
    paused incline bp (53 kg) 5x5
    bb row (42 kg) 12 - 12 - 12 - 9
    incline db press (12,5 kg db) 3x12
    lat pulldown (41 kg) 3x12
    seated db press (9 kg) 12 - 12 - 9
    facepulls (40 lbs) 4x12
    (1-arm)overhead ext (7 kg db) 3x12
    incline spider curls (7 kg db) 3x12
    (ss) dips 10 - 10 / cheat curls (10 kg db) 6 - 5
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    legs a

    bad workout today, squats felt hard as **** and my form was sloppy. It might have been that i have a cold, i didn't eat too much yesterday or a combination of both.

    squats (88 kg) 5x5
    leg press (100 kg) 3x12
    romanian-deadlift (42 kg) 4x10
    lying leg curls (30 lbs)/hanging leg raises 15 - 12 - 10 / 3x15
    hip abductor machine (120 lbs) 4x10
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  24. #54
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    Week 9

    push a/pull a

    paused bp (63 kg) 5x5
    weighted pullups (23 lbs/30 lbs) 2/3 - 5 - 4 - 5 (chin up)
    ohp (40,5 kg) 3x5
    t-bar row (22,5 kg) 4x12
    flat db press (15 kg db) 12 - 10 - 8
    (1-arm) reverse grip pulldown (40 lbs/30 lbs) 8/4 - 8/4 - 8/4
    db flyes (10 kg db) 3x10
    bb shrugs (47 kg) 4x15
    cable lateral raises (5 kg)/facepulls (40 lbs) 0/15 - 12/15 - 12/15 - 12/15
    cheat curls (10 kg db)/normal curls (7 kg db) 8/8 - 8/8 - 6/6
    pushdown (40 lbs) 3x12
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  25. #55
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    Week 1

    NEW ROUTINE!!! FULLBODY HIGH VOLUME 3 X PER WEEK!!!

    SURFING THE INERNET I CAME ACROSS THIS FULLBODY ROUTINE THAT SUPPOSEDLY ARNOLD RECOMMEND FOR GETTING BIG, ANYWAYS WHO KNOWS IF IT'S ACTUALLY TRUE. THE THING IS PPL WAS TO HARD TO KEEP GOING 6 X WEEK SO I DECIDED TO GO BACK TO A FULLBODY AS I'M A BEGGINER AND I CAN WORK MY MUSCLES 3 TIMES PER WEEK AS IS RECOMMENDED. IT WAS THIS ROUTINE OR THE THREE PHASE 5X5 BY REG PARK BUT I WANNA CHANGE IT A LITTLE SINCE I ALWAYS DID 5X5. I DID MY LITTLE TWEAKS AND WILL TRY HOW THIS FEEL. THIS IS MORE BODYBUILDING STYLE, LOTS OF SETS AND MAJORITY OF THE REPS ARE 6-8 WITH SHORT REST BETWEEN SETS. AFTER TODAY WORKOUT IT FELT LIKE MY HEART WAS GONNA COME OFF MY CHEST, IT WILL GET TIME TO GET USED TO IT. I STARTED FAIRLY LIGHT TO KEEP PROGRESSING AND TO GET A FEEL FOR HIGHER REPS AND SHORTER REST. REST TIMES ARE 2 MIN FOR SQUATS AND DEADLIFT AND 1-1:30 IN OTHERS EXCERCISES.

    WORKOUT A:

    (high-bar) SQUATS (68 kg) 5X8
    PAUSED BP (38 KG) 5X8
    LAT PULLDOWN (41 KG) 5X8
    CLEAN & PRESS (19,5 KG) 5X8
    T-BAR ROW (20 KG) 5X8
    OVERHEAD DB EXTENSION (6 KG DB) 5X8
    BB CURL (22 KG) 8 - 8 - 7 - 5 - 5
    DEADLIFT (92 KG) 1X5


    DURATION OF WORKOUT: 1:50 HRS
    Last edited by donaldtrumpson; 03-27-2017 at 09:34 PM.
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  26. #56
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    Week 1

    Workout b:

    squats (70,5 kg) 5x8
    bp (40,5 kg) 5x8
    bent-over row (32 kg) 5x8
    incline bp (28 kg) 5x8
    (v grip) lat pulldown (41 kg) 8 - 8 - 8 - 6 - 6
    behind the neck press (18 kg) 5x8
    pushdown (40 lbs) 5x8
    db curls (5 kg db) 5x8

    2 hrs
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  27. #57
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    Week 1

    WORKOUT A:

    Squats (73 kg) 5x8
    BP (43 kg) 8 - 8 - 8 - 8 - 6
    Lat Pulldown (41 kg) 10 - 10 - 8 - 7 - 8
    Ohp (23 kg) 8 - 8 - 8 - 7 - 8
    T-Bar Row (22,5 kg) 3x8

    I will start to follow the program as it was written with 2 warmups sets and then 3 working sets because the intensity is too high to keep progressing in a linear fashion. I also was thinking on starting a high protein low carb diet, basically bulking with ketosis. I try eating no carbs today I end up eating 85 grms and I feel like **** right now so tired I think is one of the reason why I couldn't complete all my sets, lack of carbs to fuel my body. Anyone have any experience with that and care to give me some advice? I discovered this yb channel of ric drasin is a bodybuilder from the 60s-70s who trained with Arnold and all of the big names. He says that keto bulking was what they did to stay in shape. So I don't know if i will give it a go. We'll see.
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  28. #58
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    WORKOUT B:

    Hyperextensions 10 - 8 - 10
    Squats (75,5 kg) 3x8
    on the second set I was bending forward and lifting with my toes for 2 or 3 reps. overall felt hard af
    Paused BP (45,5 kg) 3x8
    Lat pulldown (hammer grip) (41 kg) 10 - 10 - 6
    too tired to keep proper form, i'm gonna try 3x9 next time
    Incline BP (30,5 kg) 3x8
    Bent-over row (underhand) (35,5 kg) 3x8
    i decided to change from overhand to under because it supposed to be better for lats gains instead of upperback, the form felt weird i'm a stick it for a month and see
    Behind the neck press (20,5 kg) 3x8
    my tris were tired from all the pressing last reps were hard.
    Dumbell Curls (6 kg db) 3x10
    Pushdown (40 lbs) 3x8
    Romanian-Deadlift (37 kg) 3x8
    Straight-arm pullover (17 kg) 3x10
    Seated Calf Raises (10 kg) 4x15
    Last edited by donaldtrumpson; 04-03-2017 at 10:32 PM.
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  29. #59
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    Week 2

    WORKOUT A:

    Paused BP (48 KG) 3x8
    felt a nice muscle mind connection
    T-Bar Row (25 KG) 3x8
    this was hard, I try to stabilize myself but the weight keep trying to bring me down
    OHP (25,5 KG) 3x8
    Squats (78 KG) 3x8
    this were a grinder, last reps of last sets were with bad form
    Lat Pulldown (41 KG) 3x10
    Facepulls (40 lbs) 2x15
    Machine Preacher Curl (40 lbs) 3x10

    I have deadlifts and other isolation to do but the gym was too crowded. I go to a small commercial gym I hate it, I want to buy a good rack, weights, bench and bars so I can have my own gym.
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  30. #60
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    Week 2/3

    Squats (80,5 kg) 3x8 form was better this time but my lower back hurt a little
    I was going to do deadlift after but my lower back was too sore so i did...
    Incline BP (30,5 kg) 3x8 kinda hard
    Deadlift (98 kg) 1x5 felt real good no pain whatsoever
    Lat Pulldown (wide grip) (41 kg) 3x9
    DB curls (alternating every rep between hammer and normal) 3x10
    try some pullovers but my left delt hurt so that was it
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