Randuki Log (PPL)

[donaldtrumpson]

Looks good. I have to reduce my weights by about 7.5 kg since I won't be able to train for 7-10 days .. Bench at 85 kg and BB Row at 80. This upper lower that I started 2.5 months ago made my shoulders get stronger and my triceps. My legs , chest and back haven't improved much though ..

i'm gonna have to do the same in a few weeks when i travel to the states, hopefully i can train a day or two there and see what a good gym actually look like, maybe gold's gym or zoo culture :P if i have time obviously since i travel with my family. A Push/pull/legs will probably have the opposite effect and bring your chest and back

[needmoargains]

Damn! Usa has the best gyms I have ever seen. I want to travel there one day and train there. Let me know how the food is! I actually used to do a push pull legs split. It was good but being in the gym 6 days a week was hard. I'm eating more everything should grow. Funny thing I actually look leaner now due to more muscle.

[donaldtrumpson]

Deadlift W1C1?

Deadlift ?

70kg x 5
80kg x 5
92,5kg x 3 <see note

BB Rows

42kg x 12
42kg x 12
42kg x 8

Lat Pulldown

7# x 8
6# x 11
6# x 9

Cable Rows

50lbs x 12
50lbs x 12
50lbs x 12

DB Curls

7kg x 12
7kg x 10
7kg x 7

Hammer Curls

6kg x 12
6kg x 11
6kg x 9

NOTE: I'm not going to do deadlifts anymore as they are not worth it. I spend a good half an hour to make sure my form was good with them but doesn't matter how good my form is I still feel it in my lower back. I prefer to keep my back healthy like this previous months when i wasn't doing them. Rack Pulls or T-Bar Rows are the alternative. Rack Pulls are more similar to deadlifts with more pros than cons, meaning more back work without legs or lower back. OTOH T-Bar Rows are amazing, i was planning to do them after 2 months changing them for BB Rows but i don't know now.
For future reference 7# or 6# or whatever number that will appear next to that simbol it means the plate on the machine because it doesn't mention the weights as it does with cable rows.

[donaldtrumpson]

OHP W1C1

OHP

25kg x 5
30kg x 5
35kg x 10

Paused Bench Press

37,5kg x 12
37,5kg x 12
37,5kg x 12

DB Ohp

8kg x 12
8kg x 12
8kg x 10

Lateral Raises

5kg x 10
5kg x 9
5kg x 7

Facepulls

30lbs x 15
30lbs x 15
30lbs x 15

DB Shrugs

12,5kg x 15
12,5kg x 15
12,5kg x 15

[donaldtrumpson]

Squat W1C1

Squat

57,5kg x 5
67,5kg x 5
77,5kg x 10

Romanian Deadlift

42kg x 12
42kg x 12
42kg x 12

Leg Press

70kg x 20
70kg x 18
70kg x 14

Lying Leg Curls

30lbs x 15
30lbs x 12
30lbs x 9

Calf Raises

20kg x 15
20kg x 15
20kg x 14

[donaldtrumpson]

Bench Press W2C1

Bench Press

50kg x 5 > should have been 3
57,5kg x 3
65kg x 10

Incline Db Press

15kg x 12
15kg x 12
15kg x 10

Incline Db Flyes

7kg x 12
7kg x 12
7kg x 12

CGBP

30kg x 12
30kg x 12
30kg x 11

Skullcrushers

14kg x 12
14kg x 12
14kg x 12

Chest Press

22,5kg x 20
22,5kg x 18

NOTE: Great workout. I didn't train fasted today even tho my breakfast was like 7 hours before i went to the gym and I felt great. Plus my 3 hour nap helped.On to the workout, Incline db's were pretty good, my form was better and i was more focused on the contraction than ever. CGBP was hard because my form was better and my triceps had to do more work. 18kg on the chest press felt a little light so i bumped the weight up to 22,5kg but i think i'll enjoy it more doing it with lighter weight and pumping blood into the muscle. I'll probably go down in weight next time and increase it when i finished my first cycle.

[donaldtrumpson]

T-Bar Rows W2C1

T-Bar Rows

25kg x 3
27,5kg x 3
32,5kg x 13

BB Rows

42kg x 12
42kg x 10
42kg x 10

Lat Pulldown

6# x 12
6# x 11
6# x 9

Cable Rows

50lbs x 12
50lbs x 12
50lbs x 12

DB Curls

7kg x 12
7kg x 11
7kg x 7

Hammer Curls

6kg x 12
6kg x 11
6kg x 9

Concentration Curls

4kg x 9
4kg x 8
4kg x 7

[needmoargains]

Still on holiday?

[donaldtrumpson]

Still on holiday?

just got back!! did LA, vegas and san francisco it was pretty cool, not a lot of fitness related but i enjoyed it anyways.

now back to the routine.

[needmoargains]

Dammnnn you went to 3 different cities shiiit.

[donaldtrumpson]

I had a push day yesterday I tried to do more of a bodybuilding workout lot of excercises, more sets, not resting too much (everything 60 seconds)

Bench Press

40kg x 12
50kg x 10
60kg x 8
70kg x 3
50kg x 10

Flat DB Press

10kg x 10
12,5kg x 8
15kg x 6
10kg x 10

Incline DB Press

10kg x 12
12,5kg x 10
12,5kg x 8
10kg x 15

Machine Chest Press

40lbs x 20 (normal grip)
40lbs x 15 (hammer grip)
40lbs x 15 (high grip)

DB Front Raises

5kg x 10
4kg x 12
4kg x 10
4kg x 8

Lateral Raises

4kg x 12
4kg x 10
4kg x 8
3kg x 10 (straight arms)

Cable front raises+cable side raises

9lbs x 10-10
9lbs x 7-7

Straight bar pushdown

30lbs x 15
40lbs x 15
40lbs x 12
40lbs x 12
30lbs x 15

Overhead straight bar pushdown

30lbs x 12
40lbs x 10
40lbs x 8

Cable curls with straight bar

40lbs x 20

[donaldtrumpson]

BACK/BIS

BB Rows

32 kg x 15
42 kg x 12
52 kg x 6
42 kg x 10
32 kg x 12

Seated Cable Rows

50 lbs x 15
60 lbs x 12
70 lbs x 8
60 lbs x 12
50 lbs x 16

Lat Pulldown (medium grip)

50 lbs x 12
50 lbs x 10
40 lbs x 12

Lat pulldown (underhand grip)

40 lbs x 20
40 lbs x 15
50 lbs x 12

Lat pulldown machine (wide grip)

3 dropsets

Facepulls + Straight arm pulldown

30 lbs x 20
30 lbs x 15

40 lbs x 15
30 lbs x 12

30 lbs x 15
30 lbs x 10

Cable curls with straight bar

30 lbs x 15
30 lbs x 12
30 lbs x 10 + 20 lbs x 8

DB Curls

6 kg x 10
5 kg x 8

21's DB Curls

4 kg x 21

[donaldtrumpson]

WEEK 1 CYCLE 1
BENCH PRESS

47,5 kg x 5
55 kg x 5
60 kg x 11

Then i started my bodybuilding workout and did a dropset

50 kg x 6
40 kg x 6
30 kg x 8

Incline Hammer Press ( I really liked this)

10 kg x 15
20 kg x 12
25 kg x 8
20 kg x 10
10 kg x 10 (hammer grip)

Decline Bench

30 kg x 10
30 kg x 10
30 kg x 8

Pec Deck ( felt them in my shoulder for some reason)

50 lbs x 10
40 lbs x 10
40 lbs x 10

Incline DB Flyes

7 kg x 10
6 kg x 10
6 kg x 8

Straight bar pushdown + Leaning overhead triceps extensions

30 lbs x 20
30 lbs x 12

40 lbs x 12
40 lbs x 10

40 lbs x 15
30 lbs x 9

30 lbs x 15
20 lbs x 10

Overhead cable triceps extensions

20 lbs x 10
20 lbs x 8

Underhand pushdown

20 lbs x 8
20 lbs x 8

All this in 50 minutes.

[donaldtrumpson]

WEEK 1 CYCLE 1
T-BAR ROWS

22,5 kg x 5 > i should have use 20 kg
22,5 kg x 5
27,5 kg x 12

bodybuilding:

20 kg x 7
15 kg x 12
10 kg x 15

V grip pulldown

40 lbs x 12
50 lbs x 8
50 lbs x 7
40 lbs x 15
40 lbs x 12

Underhand cable rows

40 lbs x 15
50 lbs x 12
60 lbs x 10
50 lbs x 15
40 lbs x 20

Machine pulldowns (close grip)

1 set x 30 reps

Seated DB Shrugs

10 kg x 15
12,5 kg x 12
12,5 kg x 15
10 kg x 20

Rear delts cable crossover

5 lbs x 10
5 lbs x 10
5 lbs x 8

Cable curls

30 lbs x 22
40 lbs x 9
30 lbs x 12

Seated DB Curls

6 kg x 12
6 kg x 10
6 kg x 8

Concentration curls

4 kg x 12
4 kg x 10

21's

5 kg x 21

[donaldtrumpson]

WEEK 1 CYCLE 1

DB Shoulder Press

10 kg x 12 (was gonna do this instead of ohp but the rack got free)

OHP

25 kg x 5
30 kg x 5
35 kg x 7
----------
25 kg x 7

Machine Shoulder Press

20 lbs x 12
20 lbs x 10
30 lbs x 6, 20 lbs x 3, 10 lbs x 3

Facepulls

30 lbs x 20
40 lbs x 12
50 lbs x 8
40 lbs x 10

Rear Delt Shrug

11,5 kg x 20
14 kg x 15
16,5 x 15

Seated Lateral Raises

4 kg x 15
4 kg x 11
4 kg x 11

Lying Lateral Raises

2 kg x 15
2 kg x 12
2 kg x 12
2 kg x 11> only with the left arm

First time doing those and first time feeling any kind of burn on my left side delt, cool.

[donaldtrumpson]

WEEK 1 CYCLE 1
SQUATS

57,5 kg x 5
67,5 kg x 5
77,5 kg x 9
-------------
57,5 kg x 12

Leg Press

50 kg x 13
60 kg x 11
65 kg x 10
50 kg x 12

Seated Hamstring machine

50 lbs x 33
60 lbs x 21
70 lbs x 18
60 lbs x 13, 50 lbs x 13, 40 lbs x 13 > dropset

Standing Calf Raises

20 kg x 25
20 kg x 18
20 kg x 15
20 kg x 10

[donaldtrumpson]

Final shot if i don't complete this week i'm gonna stop posting here...

WEEK 1 CYCLE 1
BENCH PRESS

47,5 kg x 5
55 kg x 5
60 kg x 9
----------
50 kg x 8
40 kg x 8

Incline DB Press

10 kg x 12
12,5 kg x 7
10 kg x 8
10 kg x 7

Cable Flyes

20 lbs x 12
20 lbs x 8
10 lbs x 25

SS> Cable "Push" Press + Low to high cable flyes
20 lbs x 8
10 lbs x 20

Machine Chest Press

40 lbs x 16
40 lbs x 14
40 lbs x 12, 30 lbs x 6, 20 lbs x 8

Skullcrushers

11,5 kg x 15
14 kg x 12
16,5 kg x 6
14 kg x 8
11,5 kg x 10

Rope pushdown

20 lbs x 15
20 lbs x 12
20 lbs x 10

Left arm pushdown

10 lbs x 15
10 lbs x 15

Overhead DB Extensions

4 kg x 7
4 kg x 7
4 kg x 6

Machine Dips

3 sets

[donaldtrumpson]

WEEK 1 CYCLE 1
T-BAR ROWS

20 kg x 5
22,5 kg x 5
27,5 kg x 12
-----------
20 kg x 12
15 kg x 12

One hand DB Row

10 kg x 10
10 kg x 10
10 kg x 10
10 kg x 10

Lat Pulldown

4# x 12
6# x 8
5# x 10
SS> 5# x 8, 4# x 15

Machine Rows (hammer grip)

40 lbs x 12
40 lbs x 8
30 lbs x 12
40 lbs x 15 (underhand grip)


BB Curls

14,5 x 12
17 kg x 8
14,5 kg x 8
12 kg x 8

DB Curls

5 kg x 12
5 kg x 8
4 kg x 15

DB Hammer Curls

4 kg x 15
4 kg x 15
4 kg x 12

[donaldtrumpson]

WEEK 1 CYCLE 1
OHP

27,5 kg x 5
30 kg x 5
35 kg x 10

Lying lateral raises

3 kg x 12
3 kg x 12
3 kg x 12
3 kg x 12 > only left side

Lateral Raises

4 kg x 12
4 kg x 10
4 kg x 9
3 kg x 10 > left side

DB Shoulder Press

10 kg x 7
9 kg x 8
8 kg x 10

Front Raises

4 kg x 12 > left side

Rear Delts Flyes

3 kg x 15
3 kg x 15
3 kg x 15
3 kg x 14 > left side

Seated Facepulls

40 lbs x 16
40 lbs x 15
Dropset> 40 lbs x 12, 30 lbs x 12

Shrugs on the flat hammer press

15kg x 20
30 kg x 15
35 kg x 12

It's nice to finally get a pump on my side delts. Really good workout I liked my mindest on the OHP when I was trying to be explosive on my reps.

[donaldtrumpson]

Leg Abductor

90 lbs x 25
100 lbs x 20
110 lbs x 18
120 lbs x 16

Leg Adductor

100 lbs x 20
110 lbs x 16

Romanian DL

32 kg x 15
42 kg x 12
47,5 kg x 10

WEEK 1 CYCLE 1
SQUATS

57,5 kg x 5
67,5 kg x 5
77,5 kg x 7

Lying Leg Curl

30 lbs x 15
40 lbs x 5, 30 lbs x 1
20 lbs x 12

Seated Leg Press

6# x 15 (low normal stance)
6# x 18 (low close stance)
7# x 15 (low close stance)
6# x 20 (high normal stance)

Leg Extensions

14 kg x 15

[donaldtrumpson]

WEEK 2 CYCLE 1
BENCH PRESS

50 kg x 3
57,5 kg x 3
65 kg x 6

Incline DB Press

12,5 kg x 12
12,5 kg x 12
12,5 kg x 8
10 kg x 10
10 kg x 8

Incline Hammer Press (Hammer Grip)

10 kg x 15
20 kg x 10
15 kg x 8
15 kg x 7 (normal grip)

Flat DB Flyes

7 kg x 10
6 kg x 12
6 kg x 11

Skullcrushers

11,5 kg x 15
14 kg x 12
14 kg x 12
14 kg x 10

Overhead DB Extensions

4 kg x 10
4 kg x 8
4 kg x 7

Machine Dips

40 lbs x 15
40 lbs x 13
40 lbs x 13

[donaldtrumpson]

WEEK 2 CYCLE 1
T-Bar Rows (i ****ed up and i used heavier weight than the program said)

27,5 kg x 3
32,5 kg x 3
35 kg x 4
-----------
25 kg x 10
20 kg x 12

OHP

27,5 kg x 3
32,5 kg x 3
35 kg x 8

BB Rows (i tried doing them underhand was it was awkward and i couldn't feel the muscle)

20 kg x 12
20 kg x 12
25 kg x 12
30 kg x 8

Lat Raises

5 kg x 12
5 kg x 11
5 kg x 9

Front Raises + Rear Delt Raises

4 kg x 15
3 kg x 12

4 kg x 14
3 kg x 12

4 kg x 12
3 kg x 11

V-Bar Pulldown

5# x 12
6# x 9
5# x 10

Behind the Back Pulldown + Lat Pulldown

4# x 12
4# x 12

4# x 12
4# x 12

4# x 12
4# x 12

Cable Curls

30 lbs x 12
30 lbs x 10
30 lbs x 9

DB Curls

5 kg x 15
(Rest Pause)5 kg x 9, 7, 5

[donaldtrumpson]

I started Nsuns today, the 5 day template. It took me about 1:50 hrs to finish it but i hope that with time i can get it down to 1:30 hrs.



Bench Press
45 kg x 8
52,5 kg x 6
60 kg x 4
60 kg x 4
60 kg x 4
55 kg x 5
52,5 kg x 6
50 kg x 7
45 kg x 10

OHP
20 kg x 6
25 kg x 5
27,5 kg x 3
27,5 kg x 7
27,5 kg x 4
27,5 kg x 6
27,5 kg x 8

Incline DB Press (high)
10 kg x 12
10 kg x 12
10 kg x 10
10 kg x 7

Flat DB Flyes
6 kg x 12
6 kg x 12
6 kg x 12

T-Bar Rows
20 kg x 12
20 kg x 12
20 kg x 11
20 kg x 10

Lat Pulldowns
5# x 12
5# x 12
5# x 12

Facepulls
30 lbs x 15
30 lbs x 15
30 lbs x 12

Skullcrushers
11,5 kg x 12
11,5 kg x 12
11,5 kg x 12

Ez-bar Curls
11,5 kg x 12
11,5 kg x 12
11,5 kg x 12

Pushdown
30 lbs x 12
30 lbs x 12
30 lbs x 12

Hammer Curls
5 kg x 12
5 kg x 12
5 kg x 12

[donaldtrumpson]

Squats
67,5 kg x 5
77,5 kg x 3
85 kg x 3
80 kg x 3
77,5 kg x 3
72,5 kg x 3
67,5 kg x 5
62,5 kg x 5
57,5 kg x 10

Romanian DL
32 kg x 12
32 kg x 12
32 kg x 12
32 kg x 12

Leg Press
60 kg x 20
60 kg x 20
60 kg x 18
60 kg x 15

Seated Leg Curls
50 lbs x 15
50 lbs x 15
50 lbs x 15

Leg Press Machine (close-stance)
60 lbs x 15
60 lbs x 15
60 lbs x 15

[donaldtrumpson]

OHP
30 kg x 5
35 kg x 3
37,5 kg x 5
35 kg x 3
35 kg x 3
32,5 kg x 3
30 kg x 5
27,5 kg x 5
25 kg x 10

Incline Bench
27,5 kg x 6
35 kg x 5
42,5 kg x 3
42,5 kg x 5
42,5 kg x 7
42,5 kg x 4
42,5 kg x 6
42,5 kg x 7

Decline Bench
30 kg x 12
30 kg x 12
30 kg x 11
30 kg x 9

Incline DB Flyes (low)
6 kg x 12
6 kg x 12
6 kg x 12

Cable Crossovers
20 lbs x 12
20 lbs x 12
20 lbs x 12

Lateral Raises
4 kg x 12
4 kg x 10
4 kg x 10

Lying Lateral Raises
2 kg x 15
2 kg x 15
2 kg x 15

Rear Delt Flyes
3 kg x 15
3 kg x 15
3 kg x 15

Front Raises
4 kg x 12
4 kg x 12
4 kg x 12

[donaldtrumpson]

Bench Press
45 kg x 8
52,5 kg x 6
60 kg x 4
60 kg x 4
60 kg x 4
55 kg x 5
52,5 kg x 6
50 kg x 7
45 kg x 14

OHP
22,5 kg x 6
25 kg x 5
30 kg x 3
30 kg x 7
30 kg x 4
30 kg x 6
30 kg x 8

Incline DB Press (high)
10 kg x 12
10 kg x 12
10 kg x 12
10 kg x 8

Flat DB Flyes
7 kg x 12
7 kg x 12
7 kg x 12

T-Bar Rows
21,25 kg x 12
22,5 kg x 12
22,5 kg x 11
22,5 kg x 10

Facepulls
30 lbs x 15
30 lbs x 15
30 lbs x 15

Lat Pulldowns
6# x 12
6# x 12
6# x 10

Skullcrushers
14 kg x 12
14 kg x 12
14 kg x 12

Ez-bar Curls
14 kg x 12
14 kg x 12
14 kg x 12

Hammer Curls
6 kg x 12
6 kg x 12
6 kg x 10

Pushdown
40 lbs x 12
40 lbs x 12
40 lbs x 12

[donaldtrumpson]

Squats
70 kg x 5
77,5 kg x 3
87,5 kg x 3
82,5 kg x 3
77,5 kg x 3
75 kg x 3
70 kg x 5
65 kg x 5
60 kg x 10

Romanian DL
34,5 kg x 12
34,5 kg x 12
34,5 kg x 10
34,5 kg x 9

Leg Press
62,5 kg x 20
62,5 kg x 20
62,5 kg x 20
62,5 kg x 17

Seated Leg Curls
60 lbs x 15
60 lbs x 12
60 lbs x 10

Leg Press Machine (close-stance)
70 lbs x 15
70 lbs x 15
70 lbs x 15

Standing Calf Raises (rest-pause)
10 kg x 25
10 kg x 12
10 kg x 10
10 kg x 10
10 kg x 8

[donaldtrumpson]

OHP: 32.5x5 - 35x5 - 40x5 - 37.5x3 - 35x3 - 35x3 - 32.5x5 - 30x5 - 27.5x9
Incline Bench: 27.5x6 - 35x5 - 42.5x3 - 42.5x5 - 42.5x7 - 42.5x4 - 42.5x6 - 42.5x8 - It feels alot better in my shoulder with a closer grip than my usual flat bench so i'm a keep at it.
Decline Bench: 32.5x12 - 32.5x12 - 32.5x11 - 32.5x9
Cable Crossovers: 20lbsx12 - 20lbsx12 - 20lbsx12 - 20lbsx12 - I didn't do the incline flyes because it's kinda time consuming to be doing 2 differents type of flyes. Also this accesories wont be making the majority of my gains anyways.
Lateral Raises: 4x12 - 4x12 - 4x12
Lying Lateral Raises: 3x12 - 3x12 - 3x12 - my right delt gets a better pump than my left delt, gotta work on the mmc.
Rear Delt Flyes (ss) Front Raises: 3x12,4x12 - 3x12,4x12 - 3x12,4x12 - had to hurry up here because the world cup was about to start.

[donaldtrumpson]

It was kind of a bs workout because i was more focused on seeing argentina vs iceland, I did my compounds and some accesories but not that much.

Bench Press: 52.5x5 - 60x3 - 67.5x5 - 62.5x3 - 60x5 - 55x3 - 52.5x5 - 50x3 - 45x14

CGBP: 27.5x6 - 35x5 - 42.5x3 - 42.5x5 - 42.5x7 - 42.5x4 - 42.5x6 - 42.5x8

Rack Pulls: 60x5 - 67.5x3 - 75x8 - 72.5x3 - 67.5x3 - 65x3 - 60x3 - 55x3 - 52.5x8

Underhand Machine Rows: 60lbsx12 - 60lbsx10 - 60lbsx10 - faking awesome excercise

Cable Rows: 50lbsx10 - 50lbsx10 - 50lbsx10

Then some lat pulldowns and db curls..

[donaldtrumpson]

Flat Bench
67,5 x 6
60 x 8

Incline DB Press
15 x 6
10 x 8

Skullcrushers
16,5 x 8
14 x 10

Rear Delts Flyes
3 x 15
3 x 15
3 x 15
3 x 15

Crunches
15
15

Hanging Leg Raises
10
10

I've started Warrior Shredding from kinobody, much less volume, much less frequency, training only 3 days a week and cutting.