Randuki Log (PPL)

[donaldtrumpson]

Squats: 90x6 - 80x8 - 70x10
Bench: 70x5 - 60x8 - 50x9
Lat Pulldown hammer-grip: 7px6 - 6px9 - 5px10
T-Bar Row: 30x6 - 25x8 - 20x10
DB Shoulder Press: (10 KG DB) 2x6 + machine shoulder press dropset
Romanian Deadlift: 57x8 - 52x10 - 47x12
Lateral Raises: (5 KG DB) 2x10, 1x6
Rear Delts Flyes: (4 KG DB) 3x12
Facepulls: (40 LBS) 3x10
21 Curls: (7 KG DB) 2 sets

[donaldtrumpson]

BP: 70x6 - 60x8 - 50x10
Squats: 85x6 - 75x8 - 65x10
Lat Pulldown wide-grip: 8px6 - 7px8 - 6px10
Incline Presses: 17,5x6 - 15x8 - 12,5x10
BB Row: 57x6 - 52x9 - 47x10
BB Curls//Lying French: 27x8 - 24,5x10 - 22x12 // 24x8 - 21,5x10 - 19x12

[donaldtrumpson]

Decline Bench: 55x6 - 45x8 - 35x10
Lat Pulldown hammer-grip: 7px6 - 6px8 - 5px10
Deadlift: 115x5
OHP: 37,5x6 - 32x8 - 27,5x7
T-Bar Row: 30x6 - 25x8 - 20x10
Rear Delts//Lateral Raises: (4 kg db//5 kg db) 2x12,1x10 - 2x10,1x7
Concentration Curls//Overhead Tri: (7 kg db) 2x12,1x8//3x12

[needmoargains]

Haven't been here in a while . You jumped on a new program?

[donaldtrumpson]

Haven't been here in a while . You jumped on a new program?

Hey man, i got back to a fullbody routine but i change it up a little bit.

I cut squats on wednesday and some accesories so i can keep being consistent on the gym. When you have to squat 3xweek you start to make excuses to not go lol.

[donaldtrumpson]

Bench: 72,5x5 - 62,5x8 - 52,5x10
Squats: 87,5x6 - 77,5x8 - 67,5x10
Lat Pulldown: 8px6 - 7px9 - 6px11
Incline Press: 20x5 - 15x8 - 10x10
BB Row: 59,5x5 - 54,5x8 - 49,5x10
BB Curls: 29,5x6 - 27x7 - 24,5x8
Skullcrushers: 26,5x7 - 24x8 - 21,5x10
Seated Leg Curls: (5 plate) 3x10

[needmoargains]

I agree with you 100% on the squat 3x a week thing. I stalled on bench 90 kg x 5 and squat 95 kg x 5 and didn't have motivation to train anymore. So I made my own program now doing full body monday , wed push and friday pull with 2 leg exercises. I think I will use your fullbody to make a similar one.

[donaldtrumpson]

I agree with you 100% on the squat 3x a week thing. I stalled on bench 90 kg x 5 and squat 95 kg x 5 and didn't have motivation to train anymore. So I made my own program now doing full body monday , wed push and friday pull with 2 leg exercises. I think I will use your fullbody to make a similar one.

wholy **** 90 kg bench.. i did 72,5 kg today and felt like it was gonna crush my skull. And yeah man preferably to change your routine a little so you don't hate the gym. What kinda routine are you going to do when you pass your begginer stage?

[donaldtrumpson]

Bench: 72,5x6 - 65x7 - 55x10
Squats: 90x6 - 80x7 - 70x10
Incline Presses: 22,5x5 - 17,5x8 - 12,5x7
Lat Pulldown wide-grip: 8px8 - 7px10 - 6px12
BB Row: 59,5x6 - 54,5x8 - 49,5x10
Hammer curls: 2x12 (7 Kg DB)
DB curls: 2x10 (7 Kg DB)

[needmoargains]

Well I kinda stalled on bench lol , I know that to improve it I have to gain weight but I want to stay in the 145-160lb bw range. So I will focus on incline and if i get that to 80 kg x 5-6 my flat should be at 100 x 5 . I wanna get my squat to 140 kg x 5 if possible or 125 x 5 . I also wanna deadlift and try get that up but im scared of injury on those so I will pyramid up each workout to be safe.

[needmoargains]

Daym another rep on the bench lets goo!

[donaldtrumpson]

Well I kinda stalled on bench lol , I know that to improve it I have to gain weight but I want to stay in the 145-160lb bw range. So I will focus on incline and if i get that to 80 kg x 5-6 my flat should be at 100 x 5 . I wanna get my squat to 140 kg x 5 if possible or 125 x 5 . I also wanna deadlift and try get that up but im scared of injury on those so I will pyramid up each workout to be safe.

You will get those number no doubt!! the deadlift is tricky man I did 1x5 120 kg today and it was with good form (i think) and my lower back hurt for like 5 min after it, be careful.

Daym another rep on the bench lets goo!

We are getting there!

[donaldtrumpson]

Deadlift: 120x5 (rip my lower back gonna have to shoot a vid to see how my form is doing)
T-Bar Row: 32,5x6 - 27,5x8 - 22,5x10
Lat Pulldown hammer-grip: 7px8 - 6px10 - 5px12
OHP: 40x6 - 35x8 - 27,5x10
Decline Bench: did a few reps with 40 kg and with 50 kg but my shoulders hurt like crazy so I dropped it, consecuences of doing ohp first.
Facepulls: (30 LBS) 3x12
Bar Pushdown//Rope Curls: (60 LBS//30 LBS) 3x10 // 3x10

[donaldtrumpson]

I Only had 1 hour to workout and i'm a slow matherf*cker so i only did 3 excercises.

Also I failed on the squat, in my fifth rep. I was focusing on keeping the weight on my heels and I lost balance

Bench: 75x3 - 65x8 - 57,5x10
Squat: 92,5x3 - 80x8 - 72,5x10
Lat Pulldown wide-grip: 8px10 - 7px11 - 6px10


I don't know why the video doesn't embed, here it is if you want to see the squat: https://www.youtube.com/watch?v=-4X6mYWXxEY

[needmoargains]

wtf atg squats

[donaldtrumpson]

wtf atg squats

lol what?

[donaldtrumpson]

Felt strong af on the bench today, the 72,5 didn't felt heavy and my form was good. I still got some pain in my left shoulder so I'm gonna have to record the 75 on friday. On the squat as you can see I got all my reps and I didn't fall down this time. I was focusing on pushing with my heels too much before so today I said f*ck it, If the bar goes a little bit forward when i'm coming up I don't care. I saw my boy Clarence Kennedy squat and he does this so yeah.

Bench: 72,5x6 - 67,5x6 - 60x9
Squat: 92,5x6 - 82,5x8 - 75x10
Lat Pulldown wide-grip: 9px5 - 7px12 - 6px14
Incline Press: 22,5x5 - 17,5x8 - 12,5x10
BB Row: 62x6 - 57x8 - 52x10
BB Curls: 27x7 - 24,5x9 - 22x8
Skullcrushers: 24x8 - 21,5x10 - 19x12
Facepulls: (30 LBS) 3x15

[needmoargains]

ATG- Ass to grass squat
And yes record that bench video . Are you warming up properly on bench?

[donaldtrumpson]

Are you warming up properly on bench?

Yess, starting with 30 Kg and building it up from there

[donaldtrumpson]

Deadlift: 125x4
T-Bar Rows: 35x6 - 30x8 - 25x11
OHP: 42,5x6 - 37,5x7 - 30x8
Seated Leg Curl (only left leg): (3p) 3x10
Adductors (80 LBS): 3x20
CGBP(40 KG): 2x10, 1x8

[needmoargains]

Hmm are you arching properly? Are you touching the bar in the right place on your chest?

[donaldtrumpson]

Hmm are you arching properly? Are you touching the bar in the right place on your chest?

i think so.. it only hurts in my left shoulder so maybe is more than just the technique... i forgot to film it today.

[donaldtrumpson]

Bench: 75x3 - 67,5x5 - 60x9
Lat Pulldown wide-grip: 9px7 - 8px9 - 7px9
Incline DB Press: 22,5x6 - 20x6 - 15x8
Squat: 95x6 - 85x6 - 77,5x8
BB Rows: 64,5x6 - 59,5x8 - 52x10

few sets of curls and that was it

[needmoargains]

You should take a break from pushing exercise for a week then or get it checked out. Something like that happened to me once before . Basically was doing incline and my friend decides to push the bar down saying it's too easy. Well i went to do db shoulder press after and my shoulder was clicking if i went too low . I had to take 4 weeks off db shoulder press and incline. Btw I also made a workout log but I don't know how to highlight the workouts like you.

[donaldtrumpson]

You should take a break from pushing exercise for a week then or get it checked out. Something like that happened to me once before . Basically was doing incline and my friend decides to push the bar down saying it's too easy. Well i went to do db shoulder press after and my shoulder was clicking if i went too low . I had to take 4 weeks off db shoulder press and incline. Btw I also made a workout log but I don't know how to highlight the workouts like you.

I don't know if i'm ready to take a break from benching yet i'm still getting stronger each workout, and yes barbell incline hurts like a moder****er that's why i only do it with db.
Nice man!!! it's easy just put [ b ] what you want to highlight [ /b ] (obviously put it together)

[needmoargains]

Hmm i don't know man . I feel the same on smith machine that's why I only done it twice in my life. I did incline smith once and I heard my shoulders pop even though i was arching. Tried smith shoulder and it was the same.. meanwhile my friend does behind the neck smith machine.. Thanks for the tips

[needmoargains]

It's telling me to lengthen my message to at least 3 characters when trying to make it bold.

[donaldtrumpson]

Hmm i don't know man . I feel the same on smith machine that's why I only done it twice in my life. I did incline smith once and I heard my shoulders pop even though i was arching. Tried smith shoulder and it was the same.. meanwhile my friend does behind the neck smith machine.. Thanks for the tips

if you can, try to regulate the bench to a low incline, that's how i do it and it feels good.

It's telling me to lengthen my message to at least 3 characters when trying to make it bold.

really? that never happend to me. go to the bottom of the page and click on - BB code - it will show you all the types of codes for this page.
but that's weird man are you sure you put [ b] xxx [/b ] all together?? df it works for me

[donaldtrumpson]

Posting yesterday workout if you can call it that. It was **** and it was depressing that i didn't get any more reps on the bench (didn't notice i did one more rep on the 67,5 kg) and i lost strenght on the lat pulldown, it could have been that i did the rows before now that i think about it lol. Couldn't do squats because i sprained my ankle.

Bench: 75x3 - 67,5x6 - 60x9
BB Rows: 67x6 - 62x8 - 57x10
Lat Pulldown wide-grip: 9px7 - 8px7 - 7px9

[needmoargains]

Wtf my incline and your flat are literally the same right now . I used 75 kg,67.5 and 60 too xD