Randuki Log (PPL)

[donaldtrumpson]

WORKOUT A:

Squats:
8x83
8x83
6x83

Paused BP:
8x50,5
8x50,5
5x50,5

Bent-Over Rows (underhand):
8x37
8x37
8x37

OHP:
8x28
8x28
5x28

Lat Pulldown (wide-grip):
10x41
10x41
10x41

Dips:
8x0
6x0
6x0

BB Curls:
6x22
8x19,5
8x19,5

Lateral Raises:
14x5

[donaldtrumpson]

i'm back bitches!!! this will be my new fullbody routine:
A:
Squats 3x6-8
Bench Press 3x6-8
Incline DB Press 3x8-10
Lat Pulldown (wide-grip) 3x8-10
BB Row 3x6-8
Lying French Press/BB Curls 3x6-8
Pushdown/DB Curls 3x8-10
Lateral Raises/Rear Delts Flyes 3x10-12
Seated or Standing Calf Raises 3x(6-12 or 15-25)
Deadlift 1x5

Workout B is the same just changing wide-grip pulldowns for hammer grip. And doing Romanian DL and Leg curls instead of Deadlift. I might change BB Row to T-Bar also.

[donaldtrumpson]

Squats:
8x78
7x78
6x78

Bench Press:
8x45
8x45
8x45

Incline DB Press:
10x9
10x9
10x9

Lat Pulldown (wide-grip):
10x41
10x41
10x41

T-Bar Row:
8x20
8x20
8x20

Lying French Press:
8x14
8x14
8x14

BB Curls:
8x17
8x17
8x17

Deadlift:
5x48
5x68
3x88
5x103

Pushdown/DB Curls:
10x40 lbs/10x6
10x40 lbs/10x6
10x40 lbs/10x6

Lateral Raises/Rear Delts Flyes:
12x4 /12x4
12x4 /12x4
12x4 /12x4

Seated Calf Raises:
12x20
12x20
12x20

Abs

[donaldtrumpson]

Squats (78 KG): 8 - 8 - 7
(hammer grip) Lat Pulldown (41 KG): 10 - 10 - 7
Bench Press (50,5 KG): 8 - 8 - 6
BB Row (37 KG): 8 - 8 - 8 *
Incline DB Press (10 KG DB): 10 - 10 - 8
Lying French Press (16,5 KG): 8 - 8 - 8 *
BB Curls (25 KG): 8 - 8 - 6
Leg Curls (30 LBS): 12 - 12 - 12 *
Romanian DL (37 KG): 10 - 10 - 10 *
Lateral Raises/Rear Delts Flyes (4 KG DB): 12 - 12 - 12 / 12 - 12 - 12
DB Curls (7 KG DB): 10 - 10 - 8
(rope) Pushdown (40 LBS): 10 - 6


*ump the weight next time

[donaldtrumpson]

*3X8 (50,5 KG) BP
2X10 1X7 (47 KG) LAT PULLDOWN
*3X10 (10 KG DB) INCLINE PRESS
*3X8 (39,5 KG) BB ROW
*3X8 - 3X8 (19 KG - 24,5 KG) LYING FRENCH PRESS - BB CURLS (superset with one minute in between each excercise)
2X10 1X6 -- *3X10 (40 LBS - 7 KG DB) rope PUSHDOWN - ALTERNATING CURLS
3X12 - 2X12 1X10 (4 KG DB) LATERAL RAISES - REAR DELTS FLYES


I WAS GONNA DO MY LOWER BODY AT THE END OF THE WK BUT I COULDN'T MISS REAL VS ATLETI SO IT'S GONNA GO DOWN TOMORROW.

[donaldtrumpson]

The gym was packed tonight so the excercises were made on random order.

2X10 1X8 (41 KG) hammer grip LAT PULLDOWN
*3X8 (42 KG) BB ROW
*3X15 (20 KG) SEATED CALF RAISES
3X10 - 3X10 (40 LBS - 8 KG DB) rope PUSHDOWN - ALTERNATE CURLS
1X8 1X5 1X4 (78 KG) SQUATS felt heavy and keep falling forward so i did what i could.
*3X8 (53 KG) BENCH PRESS
2X10 1X6 (12,5 KG DB) INCLINE PRESS almost tear my shoulder getting the db up the wrong way, my shoulder felt kinda ****ed up after this especially on the french press.
2X8 1X6 - 2X6 1X4 (22 KG - 27 KG) LYING FRENCH PRESS - BB CURLS
1X3 (108 KG) DEADLIFT only could do 3 because my grip was failing. Still doing them overhand.

[donaldtrumpson]

Short workout today because the gym was too crowded, my fault for going late. I will still go tomorrow to do what I had left from today. Also I couldn't miss game 5 rockets vs spurs. #FearTheBeard bitches.

3x8* (73 KG) SQUATS
1x10, 1x8, 1x7 (47 KG) wide-grip LAT PULLDOWN
2x8, 1x5 (53 KG) BENCH PRESS
3x8* (42 KG) BB ROW

[donaldtrumpson]

As promised I finished yesterday workout:

3x8* (39 KG) ROMANIAN-DEADLIFT
3x10* (10 KG DB) INCLINE PRESSES
3x8* (19 KG) LYING FRENCH PRESS
2x8, 1x6 (24,5 KG) BB CURLS
3x10 - 3x10* (40 LBS - 7 KG DB) straight bar PUSHDOWN - ALTERNATE CURLS
3x12 - 3x12 (4 KG DB) LATERAL RAISES - REAR DELT FLYES
3x12 (40 LBS) LYING LEG CURLS
3x20 (20 KG) STANDING CALF RAISES

did some abs and that's it.

[donaldtrumpson]

3x8* (75,5 KG) SQUATS
2x8, 1x7 (53 KG) BENCH PRESS (the last rep was hard af)
3x8 * (45,5 KG) BB ROW
2x9, 1x8 (12,5 KG DB) INCLINE PRESSES
1x10, 1x8, 1x6 (41 KG) hammer grip LAT PULLDOWN (doing the rows first affected the strenght)
3x8 - 1x7, 2x6 (21,5 KG - 24,5 KG) LYING FRENCH PRESS - BB CURLS (second set of french press was with 19 kg because I didn't watch the weight before start)
3x10* - 2x10, 1x8 (40 LBS - 8 KG DB) bar PUSHDOWN - ALTERNATE CURLS
1x5* (98 KG) DEADLIFT (my strenght went down on this one, it was really hard. oh well it will come with time)

[donaldtrumpson]

2x8, 1x6 (75 KG) SQUATS
2x8, 1x7 (50 KG) BP
2x10, 1x8 (41 KG) wide-grip LAT PULLDOWN
2x10, 1x8 (10 KG DB) INCLINE PRESSES
3x8 (42 KG) BB ROW
3x8 (19 KG) LYING FRENCH PRESS
3x8 (19,5 KG) BB CURLS
3x10 - 2x10, 1x9 (40 LBS - 7 KG DB) straight bar PUSHDOWN - ALTERNATE CURLS
3x12 - 3x12 (4 KG DB) LATERAL RAISES - REAR DELTS FLYES
3x8 (42 KG) ROMANIAN DEADLIFT
3x10 (40 LBS) LYING LEG CURLS

[donaldtrumpson]

Today I went back to the gym, and this guy ask me to spot him on the bench, so I did. We got to talking and he offer me advice on the bench and the routines I should follow. Obviously it was a lot of bro science but I was kinda unmotivated for the workout so I said f*ck it and go with the bs he was telling me about, at least on the bench press...

3x8* (70 KG) Squats
2x8, 1x6? (50 KG) Bench Press (The advice he said to me was to stop an inch before the bar touch my chest, some breathing patterns and to correct my bar movement because the right hand always lift first tha left hand. So it wasn't entirely bs. The stop an inch before the chest really got me a pump, also he said that in the last set I should push myself and add 10 Kg more and just go to failure. I just said bye life and decide to do it. I got 3 clean reps at most, and then he mostly push the bar himself lol. But overall it was fun to do some bro science if you always are training "correctly".)
3x8* (32 KG) BB Row (I know bitch weight but this time I used really nice form, i kept the bar close to my body and for once really felt the mind-muscle-connection.)
1x10, 1x7, 1x6 (10 KG DB) Incline Presses (the bench press to failure really affect this, whatever.)
3x8* (19 KG) Lying French Press (liking this.)
3x8* (19,5 KG) BB Curls
1x10, 1x9, 1x8 (41 KG) wide-grip Lat Pulldown
1x10, 1x6, 1x10 - 3x10 (50 LBS, 60 LBS, 50 LBS - 7 KG DB) ss Pushdown - Alternate Curls
3x12 (40 LBS) Facepulls

[donaldtrumpson]

Squats (70 KG) 3x8
BP (50 KG) 3x8
Deadlift (90 KG) 3x3
Pulldown wide-grip (41 KG) 3x10
DB Incline Press (10 KG DB) 2x10, 1x8
BB Row (32 KG) 3x8
Lying French/BB Curls (19 KG - 19,5 KG) 3x8
Pushdown straight bar/Alternate Curls (40 LBS - 7 KG) 3x10/2x10, 1x9
Lateral Raises/Rear Delts Flyes (4 KG) 3x12

[donaldtrumpson]

Strenght day. I created this day in my routine to mix it up with the hypertrophy I usually do and I think it could help me to not stall on my lifts. We'll see how it goes. Trained with brosplit bro again, he spot me on the bench, cool guy.

Rest times were 3 min.

Lat Pulldown wide-grip (53 KG) 5x5
Low-Bar Squats (80 KG - 85 KG) 3x5, 2x3
Bench Press (60 KG - 62,5 KG) 3x5, 2x5
T-Bar Row (25 KG) 5x5
Romanian Deadlift (37 KG) 3x10
OHP (35 KG) 3x5

I had left some dips, curls, shrugs and facepulls but Uruguay was playing vs Italy so I did my compounds and leave.

[donaldtrumpson]

Felt sick through the workout but stick to it, first week done...

Squats (72,5 KG) 3x8 i wasn't resting that much in between reps (at the top) so it made the excercise more intense. form was good.
BP (47,5 KG) 3x8
Lat Pulldown hammer-grip (41 KG) 1x10, 1x9, 1x7
Incline Presses (10 KG DB) 3x10
Deficit DL (70 KG - 77,5 KG) 1x6, 2x6
BB Row (34,5 KG) 3x8 still eazy.
Lying French Press/BB Curls (21,5 KG - 22 KG) 3x8 / 3x8
Pushdown/Alternate Curls (40 LBS - 7 KG DB) 3x10 / 2x10, 1x6
Lateral Raises/Rear Delts Flyes (4 KG DB) 3x12 / 3x12

[donaldtrumpson]

Lat Pulldown wide-grip (47 KG) 2x10, 1x7
Squats (75 KG) 3x8
BP (50 KG) 3x8
BB Row (37 KG) 3x8
Incline Presses (12,5 KG DB) 2x10, 1x5
Lying French Press/BB Curls (24 KG/22 KG) 3x8/3x8
Deadlift (95 KG) 3x3
Pushdown/Alternate Curls (40 LBS - 7 KG DB) 3x10/3x10
Lateral Raises/Rear Delts Flyes (4 KG DB) 3x12/3x12

[donaldtrumpson]

Yesterday workout...

Squats low-bar (82,5 KG - 87,5 KG) 3x5, 2x3
BP (62,5 KG) 5x5
Lat Pulldown (53 KG) 5x5
OHP (37,5 KG) 3x5
T-Bar Row (27,5 KG) 5x5
Dips (0 KG) 3x6
Cable Curls (40 LBS) 2x15, 1x12
Facepulls (40 LBS) 3x15
Romanian Deadlift (39,5 KG) 3x10

[donaldtrumpson]

Squats felt a lot nicer on my knees than before, I focused on feeling my heels coming down and pushing my knees outwards when coming up and It went really good.
I noticed that with the skullcrushers I need like a warm up to get my delts used to the movement or it start to hurt.

Squats (75 KG) 3x8
BP (50 KG) 3x8
Lat Pulldown (47 KG) 1x10, 1x8, 1x6
Incline Presses (12,5 KG DB) 1x10, 2x8
BB Row (37 KG) 3x8
Lying French Press (19 KG) 3x8
BB Curls (22 KG) 3x8
Pushdown/Alternate Curls (40 LBS/ 7 KG DB) 1x10,1x8 (with rope), 1x10 (with bar) - 1x10, 1x9, 1x7
Lateral Raises/Rear Delt Flyes (4 KG DB) 3x12
Leg Curls (40 LBS) 3x12
Abs

[donaldtrumpson]

Squats (77,5 KG) 3x8
BP (52,5 KG) 2x8, 1x6
Deadlift (95 KG) 3x3
Lat Pulldown (47 KG) 2x8, 1x6
Incline Presses (12,5 KG DB) 2x10, 1x7
BB Row (39,5 KG) 3x8
Lying French Press (19 KG) 3x8
BB Curls (22 KG) 3x8
Hammer Curls (7 KG DB) 1x10, 1x8, 1x6
Pushdown (50 LBS) 3x10
Lateral Raises (5 KG DB) 3x12
Rear Delts Flyes (4 KG DB) 3x12
Abs

[donaldtrumpson]

Squats low-bar (85 KG - 90 KG) 3x5, 2x3
BP (62,5 KG) 5x5
Lat Pulldown (53 KG) 5x5
OHP (40 KG) 2x5, 1x3
T-Bar Row (30 KG) 5x5
Cable Curls (50 LBS) 1x12, 1x9, 1x7
Facepulls (40 LBS) 3x12
Glute Bridges (22 KG) 3x10
Behind-the-back Shrugs (32 KG - 42 KG) 1x20, 2x15

[donaldtrumpson]

Squats (80 KG) 3x8
BP (52,5 KG) 2x8, 1x7
Lat Pulldown (47 KG) 1x10, 1x8, 1x6
Incline Presses (12,5 KG DB) 3x10
BB Row (42 KG) 3x8
Lying French Press (19 KG - 21,5 KG) 3x8
BB Curls (22 KG) 3x8
Deadlift (100 KG) 3x3
Rear Delt Machine/Pushdown (15 KG - 50 LBS) 3x12 - 2x10, 1x8
DB Curls/Lateral Raises (7 KG - 5 KG) 2x9, 1x10 - 3x12

[donaldtrumpson]

Squats (82,5 KG) 3x8
BP (52,5 KG) 3x8
Lat Pulldown (47 KG) 2x10, 1x7
Deadlift (105 KG) 3x3
Incline Presses (15 KG DB) 1x9, 1x8, 1x7
BB Row (44,5 KG) 3x8
Lying French Press (21,5 KG) 3x8
BB Curls (24,5 KG) 1x6, 2x7
Incline Curls (6 KG DB) 1x10, 1x8, 1x7
Pushdown (50 LBS) 2x10, 1x8
Lateral Raises (5 KG DB) 3x12
Leg Raises/Rear Delts Flyes (0 - 4 KG DB) 3x15 - 3x12

[donaldtrumpson]

squats (85 KG) 3x8 (first two sets were kinda sloppy, last one was really good)
bp (55 KG) 2x8, 1x7 (6th rep was close to a grinder, 7th was kinda grinder)
lat pulldown hammer-grip (41 KG) 2x9, 1x8 (pulling with the elbowwwws)

deadlift (110 KG) 3x3 (my grip almost failed with my left hand but it was good enough to pull the bar. I do overhand btw)
bb row (47 KG) 3x8
incline presses (15 KG DB) 1x10, 1x8, 1x7
alternate curls (7 KG DB) 3x10
pressdown (50 LBS) 3x10
bb curls (24,5 KG) 1x8, 1x6, 1x5
lying french press (21,5 KG) 3x8
lateral raises/rear delts (6 KG DB - 4 KG DB) 3x10 - 3x12
hanging leg raises 3x10 (I've heard they're good for the lower back)

[donaldtrumpson]

squats (87,5 KG) 3x8

bp (55 KG) 3x8
lat pulldown (47 KG) 1x10, 1x9, 1x7
bb row (49,5 KG) 3x8
deadlift (115 KG) 1x3 (my grip fail bad today, next time i'll bring straps)
incline presses (15 KG DB) 2x10, 1x7
lying french press (24 KG) 2x8, 1x7
bb curls (24,5 KG) 2x8, 1x6
pushdown/alternate curls (50 LBS - 7 KG DB) 2x10, 1x8 - 1x8, 2x9
lateral raises/rear delts (5 KG - 4 KG) 2x12, 1x10 - 3x12
hanging leg raises 3x10

[donaldtrumpson]

Today took an L, but I'm gonna bounce back

Bad workout today, I went with 0 confidence and my squat felt hard, my form was slow... the same with my bench.

squats (90 KG) 1x8, 1x7, 1x4
bp (58 kg) 1x8, 1x6, 1x4
lat pulldown hammer-grip (41 KG) 2x10, 1x8
bb row (52 KG) 3x8
ohp (35 KG) 1x6, 2x4
lying leg curl (40 LBS - 60 LBS) 12 - 10

[donaldtrumpson]

squats (87,5 KG) 1x8, 2x6 (my form was bad today)
bp (57,5 KG) 1x8, 1x6, 1x5
lat pulldown wide-grip (47 KG) 2x10, 1x7
deadlift (115 KG) 3x3 (with straps this was easy)
incline presses (15 KG DB) 2x10, 1x7
bb row (54,5 KG) 2x8, 1x7
lying french/bb curls (21,5 KG - 22 KG) 3x10 - 1x10, 1x9, 1x8
pushdown/db curls (40 LBS - 6 KG DB) 2x12, 1x10 - 1x10, 1x8, 1x6
lateral raises/rear delts flyes (5 KG DB - 4 KG DB) 2x15, 1x10 - 3x15
adductors (80 LBS) 3x20

[donaldtrumpson]

bp (55 KG) 2x8, 1x7
squats (85 KG) 1x8, 1x7, 1x5
bb row (52 KG) 3x8
incline presses (15 KG DB) 1x8, 1x7, 1x5
lat pulldown wide-grip (47 KG) 2x8, 1x6
scoop curl (7 KG DB) 1x10, 1x7, 1x8
overhead tri

didn't do deadlift because my back was a little tweak.

[donaldtrumpson]

squats (85 KG) 2x8, 1x7
lat pulldown hammer-grip (41 KG) 1x10, 1x9, 1x7
seated calves (10 KG) 3x15-20
bp (55 KG) 3x8
t-bar row (27,5 KG) 3x8
ohp (30 KG) 1x8, 1x7, 1x6
romanian deadlift (42 KG) 3x10
hip thrusters (22 KG) 3x10
overhead tri (6 KG DB) 3x12
incline db curls (6 KG DB) 2x12, 1x11
facepulls (40 lbs) 3x12

[donaldtrumpson]

my squats felt really good today even tho it was hard I push thru it, some notes so i can remember how i did them: breaking at the hips, go in all the way down till my hams touch my calves and bounce up, and keep my knees out.

squats (85 KG) 3x8
bp (57,5 KG) 2x8, 1x7
lat pulldown wide-grip (47 KG) 1x10, 1x9, 1x7
deadlift (115 KG) 3x3
incline presses (15 KG DB) 1x10, 1x8, 1x7
bb row (54,5 KG) 3x8

[donaldtrumpson]

my squats were fairly easy today, when i convince myself that I can do the weight because I already did it before it becomes easy. my bp wasn't as easy as it was on friday because this time I lower the weight real slow so it wouldn't bounce, it might has been too slow tho.

squats (87,5 KG) 3x8
bp (57,5 KG) 1x8, 1x7, 1x5
lat pulldown hammer-grip (41 KG) 2x10, 1x6
ohp (30 KG) 2x8, 1x6
t-bar row (30 KG) 3x8
overhead tri (7 KG DB) 3x12
incline curls (6 KG DB) 2x12, 1x10
facepulls (40 LBS) 3x13
romanian deadlift (42 KG) 3x10
hip thrusters (24,5 KG) 3x10

did some abs, reverse hypers, and some stretching and that's the way the news go.

[donaldtrumpson]

today's sqwats