Randuki Log (PPL)

[donaldtrumpson]

SQUATS W3C2

Squats

67,5kg x 5
77,5kg x 3
85kg x 7

Romanian DL

42kg x 17
42kg x 15
42kg x 12

Leg Press Single Leg

35kg x 15
35kg x 15

35kg x 10
35kg x 10

32,5kg x 11
32,5kg x 11

Lying Leg Curls

40lbs x 17
40lbs x 10
30lbs x 10

Did some adductors and abductors since i wasn't really feeling this workout but oh well.

BW: 68,5 kg gotta keep eating > going for 2700 kcals now probably more in the future (i explain this on the notes)

NOTES: I don't know if it's bad that my squat drop 3 reps but again look at how much i weight today and also i did 5 more kg from last workout. This week was kinda bad because college got me a little busy, had 2 tests (tuesday and today) and another one on saturday. It kinda messed up things but not really my motivation kinda drop too.

I'm gonna change my split since 6 days a week is becoming dreading. I was thinking on a brosplit like i said yesterday but i think 4 times a week will be better. It would look like this monday: chest/tris - wednesday: legs/bis - friday: shoulder/back - saturday(optional - but it's there to do it): arms.

Going back to the kinobody split which i really enjoyed but keeping the volume high and keeping 5/3/1 for my main lift. The triceps on chest day would be more like 3 sets 2 excercises and on saturday 4 sets 3 excercises same for bis, also doing biceps at the end of legs is kinda like a prize for doing them lol. On friday shoulders and back work good together and i was thinking on dropping rack pulls for lat pulldown hammer grip but i'm gonna see how rack pulls feel for more sets more reps. Saturday is supposed to be a fun day to get big arms, i put optional with it because if **** goes down and i can't go to the gym or i'm just not feeling it i can skip it.

So with that split i get longer sessions (ohwell) but more rest days so less gym time which will be good since i started kickboxing last week.

[needmoargains]

welcome back bro, fuk yeah i've finally made that cut

I wish I was back man, I haven't trained since the end of April. I made a pull up+ dip bar 2 months ago but I had no motivation. I just got my motivation back a week ago and I have been doing a 2 workout split one focusing on pull muscles and one on push muscles.. pull ups , chins , inverted rows, and dips,push ups on the inner bars, incline push ups. I lost all of my gains dude.. my stats are 35 cm arms and 99 cm chest from 37.5 cm arms and 104 cm chest...I am hoping to get those back with body weight. Btw light weight seems to be working for you.

[donaldtrumpson]

I wish I was back man, I haven't trained since the end of April. I made a pull up+ dip bar 2 months ago but I had no motivation. I just got my motivation back a week ago and I have been doing a 2 workout split one focusing on pull muscles and one on push muscles.. pull ups , chins , inverted rows, and dips,push ups on the inner bars, incline push ups. I lost all of my gains dude.. my stats are 35 cm arms and 99 cm chest from 37.5 cm arms and 104 cm chest...I am hoping to get those back with body weight. Btw light weight seems to be working for you.

you'll gain it all back in no time man no worries. muscle memory FTW. Did you lose weight too? And for a routine you can always go back to kinobody we both knows it works and is super low volume so is not so hard to go to the gym.

Thanks bro i'm finally gonna start a more high volume routine and hopefully stick to it lol.

[donaldtrumpson]

OHP W3C2

OHP

32,5kg x 5
37,5kg x 3
40kg x 5

After this i just did whatever the **** i wanted. I woke up at 5 am i slept 2-3 hours (maybe) and i had to do a test at 8 then i went to the gym so i oould test my final cycle of ohp (on this split, i'm still gonna continue it).

Rear delts flyes 5x15-8
Lateral Raises 3x12-8
Preacher curls 1 set
BB curls 20-15-12-10-10-20
Concentration curls 9-10 sets per arm lol super light weight so it didn't worked out like i hope so.
Hammer grip lat pulldowns 3x12-10-8-10

end.

[needmoargains]

you'll gain it all back in no time man no worries. muscle memory FTW. Did you lose weight too? And for a routine you can always go back to kinobody we both knows it works and is super low volume so is not so hard to go to the gym.

Thanks bro i'm finally gonna start a more high volume routine and hopefully stick to it lol.

Yeah man muscle memory is insane, I have been doing this body-weight routine for a week and im already getting my gains back. Yeah I lost weight I used to be 73 kg and now I'm probably like 68-69 or max 70. And the thing is I am getting my driving license around christmas but it's not about time now, the gym costs are too much .. the gym is 30 euros and the gym is 20 kms from my house so I would have to pay like 60 euros monthly just for gym. However the salaries here are trash .. Most people get only 300-400 euros per month.

We will see how this bodyweight routine goes . I should get my gains back just from bodyweight but idk we will see. And about the high volume routine. Just don't do 6 days per week and you will be fine .

[donaldtrumpson]

Yeah man muscle memory is insane, I have been doing this body-weight routine for a week and im already getting my gains back. Yeah I lost weight I used to be 73 kg and now I'm probably like 68-69 or max 70. And the thing is I am getting my driving license around christmas but it's not about time now, the gym costs are too much .. the gym is 30 euros and the gym is 20 kms from my house so I would have to pay like 60 euros monthly just for gym. However the salaries here are trash .. Most people get only 300-400 euros per month.

We will see how this bodyweight routine goes . I should get my gains back just from bodyweight but idk we will see. And about the high volume routine. Just don't do 6 days per week and you will be fine .

i hear you man even tho my gym is close i wish i could have a home gym so i can train whenever i want... some day.

And yeah 6 days a week was a bit too much even on low volume

[donaldtrumpson]

BENCH PRESS W1C3

Bench Press

50kg x 5
57,5kg x 3
65kg x 9

52kg x 12
52kg x 8
50kg x 8

Incline DB Press

15kg x 10
15kg x 8
12,5kg x 9
12,5kg x 7

Cable Flyes

20lbs x 13
20lbs x 10
20lbs x 13
20lbs x 11

Machine Chest Press > i'm gonna drop the reps to 10-15

40lbs x 20
40lbs x 18
40lbs x 16
40lbs x 14

Pushdown (Rope)

30lbs x 15
30lbs x 12
30lbs x 10

Overhead Cable Extensions
30lbs x 20
40lbs x 11
40lbs x 10

Facepulls

40lbs x 18
40lbs x 16
40lbs x 11

NOTES: Did a lot more **** but it went well, wasn't super long either 1:15 -1:20 hrs. I pushed skullcrushers and pushdown to saturday arms day. So yeah that's it, i'm gonna give this high volume a go. My bench is supposedly at 84 kg now gonna test it (i forgot to do it before) next week or the one after next. Tomorrow we rest.

BW: 70,1 kg

[donaldtrumpson]

Went to do squats on my first set of 5/3/1 my knee felt like crap and i couldn't really do biceps because my left hand tendon or something ****ing hurt when i try to grab anything heavy so i just did some static bicycle and walking, burned some calories and went home i'm gonna see if my hand is better for friday and saturday.

BW:70,8 kg

[bassbb]

how u liking the Who was CNS compared to nSuns? im on nSuns atm and feeling run over all the time

[donaldtrumpson]

how u liking the Who was CNS compared to nSuns? im on nSuns atm and feeling run over all the time

It's awesome, and it volume is lower than nsuns so you get out of the gym quicker. The only downside is that you are mean to run it 5-6 days a week, that's why i modify it.

[donaldtrumpson]

BENCH PRESS W1C3

Bench Press

50kg x 5
57,5kg x 5
65kg x 7

52kg x 10
52kg x 7
50kg x 5

Incline DB Press

15kg x 7
12,5kg x 9
12,5kg x 7
10kg x 7

Cable Flyes

20lbs x 20
20lbs x 20
20lbs x 13
20lbs x 10

Machine Chest Press

40lbs x 20
50lbs x 17
50lbs x 15
50lbs x 12

Pushdown (Rope)

30lbs x 10
30lbs x 15
30lbs x 10

Overhead Cable Extensions
30lbs x 15
40lbs x 15
40lbs x 12

Facepulls (rest-pause)

40lbs x 20-10-10-10

BW: 70,8 kg

Back in the gym, i losed some strenght but is all good.

[donaldtrumpson]

SQUATS W1C3

Squats

62,5kg x 5
70kg x 5
80kg x 6

70kg x 10
70kg x 8
70kg x 6

Romanian DL

42kg x 12
42kg x 10
42kg x 8

Leg Press Single Leg

30kg x 12
30kg x 12

30kg x 10
30kg x 10

30kg x 8
30kg x 8

Seated Leg Curls

40lbs x 15
50lbs x 15
50lbs x 13

Adductor + Abductor machine (superset)

110lbs x 20
110lbs x 20

Calves

30kg x 25
30kg x 20
30kg x 18

DB Curls

7kg x 15
7kg x 12
7kg x 7

Hammer Curls

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

I weared the knee wraps for the whole workout and it went fine, i wear a belt for sq and rd too.

[donaldtrumpson]

OHP W1C3

OHP

30kg x 5
35kg x 5
37,5kg x 7

BB Rows

42kg x 15
42kg x 12
42kg x 10
42kg x 8

Lat Pulldown

70lbs x 9
60lbs x 12
60lbs x 9
60lbs x 8

Cable Rows

80lbs x 10
70lbs x 9
70lbs x 9
70lbs x 7

Lat Pulldown (V grip)

60lbs x 7
50lbs x 11
50lbs x 9
50lbs x 7

DB OHP

8kg x 15
8kg x 12
8kg x 9

Lateral Raises

5kg x 18
5kg x 12
5kg x 10
4kg x 13

Rear Delts Flyes

4kg x 15
4kg x 7
3kg x 15
3kg x 11

[donaldtrumpson]

BENCH PRESS W1C1

Bench Press
50kg x 5
57,5kg x 5
65kg x 5

50kg x 11
50kg x 6
45kg x 6

Incline DB Press
12,5kg x 8
12,5kg x 6
10kg x 8
10kg x 7

Overhead Cable Extensions
40lbs x 15
40lbs x 12
40lbs x 10

Rope Pushdown
20lbs x 10
20lbs x 10
20lbs x 9

Facepulls (rest-pause)
40lbs x 20-8-8-8

Pec Deck
40lbs x 20
50lbs x 15
50lbs x 12
40lbs x 15

Machine Chest Press
40lbs x 20
40lbs x 15
40lbs x 12
30lbs x 15

BW: 70,4 kg

3 weeks without gym but i'm back, running 5/3/1 from the start. Had to do tris before finishing chest because machines were taken. Didn't really like pec deck but is an easier set up than cable flyes.. mmm..

[donaldtrumpson]

SQUATS W1C1

Squats

62,5kg x 5
70kg x 5
80kg x 7

70kg x 7
70kg x 1

Romanian DL

42kg x 12
42kg x 10
42kg x 8
42kg x 6

Seated Leg Curls

50lbs x 20
60lbs x 15
60lbs x 12
50lbs x 15

DB Curls

8kg x 15
8kg x 9
7kg x 7

Hammer Curls

7kg x 8
6kg x 8
5kg x 8

My knee started to hurt on my first 70 kg set i tried again but the pain was still there. I'm gonna try to warm up my knee next week and see if it helps.

[donaldtrumpson]

CHEST & ARMS

CHEST

BP
40kgx12
45kgx10
50kgx8
55kgx6
57,5kgx4

Incline DB
10kgx12
12,5kgx10
12,5kgx8
12,5kgx6
15kgx4

Flat Hammer Strenght
20kgx12
22,5kgx10
25kgx8
27,5kgx8

Decline BP
40kgx10
40kgx7
35kgx8
35kgx6

Pec Deck+Incline Flyes
50lbsx15+6x12
50lbsx12+5x12
50lbsx10+5x10
40lbsx15+5x10

TRIS

V Pushdown
40lbsx15
50lbsx15
50lbsx15
50lbsx12

Rope overhead ext
30lbsx7
20lbsx10
20lbsx10
20lbsx9

CGBP
25kgx7
20kgx8
20lbsx15
20lbsx12

Seated dips+rope pushdown
12+20lbsx12
8+20lbsx9
8+20lbsx8
7+20lbsx7

BICEPS

V cable curls
30lbsx15
30lbsx15
30lbsx15
30lbsx15

BB Curls
12kgx15
12kgx15
12kgx14
12kgx11

DB Curls
5kgx15
5kgx12
5kgx10
4kgx15

Preacher Curls
14kgx9
11,5kgx15
11,5kgx11
11,5kgx12

Forearm Curls
12kgx6
10lbsx12
10lbsx8
10lbsx6

2:20 hrs

[donaldtrumpson]

BACK & SHOULDERS

BACK

Lat Pulldown
50lbsx15
60lbsx15
60lbsx12
60lbsx12

T-Bar Row
10kgx15
15x15
12,5x14
12,5x12

BB Rows
32kgx10
32kgx9
27x12
27x12

Machine Rows
40lbsx15
40lbsx10
30lbsx15
30lbsx15

Reverse Lat Pulldown
40lbsx15
40lbsx15
40lbsx12
40lbsx13

Facepulls
30lbsx15
30lbsx15
30lbsx12
30lbsx10

DB Rows
6kgx12
6kgx12
6kgx13
6kgx13

SHOULDERS

OHP
20kgx15
22,5kgx13
22,5kgx10
20kgx10
14,5kgx13

Shoulder Hammer Strenght
5kgx15
5kgx15
5kgx15
5kgx11
5kgx10

Rear Delts Flyes
4kgx15
4kgx15
4kgx15
4kgx15
4kgx12

Lateral Raises
4kgx13
4kgx10
3kgx13
3kgx12
3kgx10

Front Raises
3kgx14
3kgx13
3kgx15
3kgx13
3kgx13

Arnold Press
5kgx7
4kgx10
4kgx8
3kgx11
3kgx8

2:30

[donaldtrumpson]

CHEST & TRIS

CHEST

BP
40kgx14
45kgx12
50kgx10
55kgx7
57,5kgx5

Incline DB Press
12,5kgx12
12,5kgx8
12,5kgx7
12,5kgx6
15kgx4

Flat DB Flyes
6kgx15
6kgx10
6kgx10
6kgx8

Incline Hammer Strenght
20kgx12
22,5kgx10
22,5kgx8
22,5kgx6

Decline BP
30kgx8
25kgx10
20kgx12
20kgx10

Cable Flyes
20lbsx15
20lbsx15
20lbsx15
20lbsx12

Pec Deck+Pushups
50lbsx15+8
50lbsx15+6
50lbsx12+4
50lbsx11+3

TRIS

Rope Overhead Ext
20lbsx15
20lbsx12
20lbsx10
20lbsx10

CGBP
12kgx12
12kgx10
12kgx8
12kgx6

Skullcrushers
11,5kgx15
11,5kgx12
11,5kgx10
11,5kgx10

Pushdown
30lbsx15
30lbsx15
30lbsx14
30lbsx10

Seated Dips
6,7,6

BW: 70,8 kg

[donaldtrumpson]

BACK & BIS

BACK

Lat Pulldown
40lbsx15
50lbsx12
60lbsx10
60lbsx8
50lbsx15

T-Bar Rows
15kgx12
17,5kgx10
20kgx8
22,5kgx6
17,5kgx10

Cable Rows
70lbsx12
70lbsx10
70lbsx8
60lbsx12

Close-Grip Pulldown
40lbsx15
50lbsx12
50lbsx10
40lbsx10

Cable Rows Straight Bar
50lbsx10
50lbsx8
60lbsx6
60lbsx10
50lbsx15

BIS

DB Curls
6kgx15
6kgx15
6kgx10
5kgx15

Hammer Curls
5kgx15
5kgx14
5kgx12
5kgx10

Preacher Curls
11,5kgx10
11,5kgx12
11,5kgx10
11,5kgx10

[b]BB Curls
10lbsx15
10lbsx15
10lbsx12
10lbsx10

Concentration Curls+Forearm Curls
3kgx15+10lbsx13
3kgx15+10lbsx10
3kgx15+10lbsx7
3kgx15+10lbsx7

7:36-9:26

[donaldtrumpson]

SHOULDERS

Seated OHP
22,5kgx12
22,5kgx10
22,5kgx8
22,5kgx8
25x6

DB Press
6kgx12
7kgx10
8kgx8
8kgx6

Lateral Raises
4kgx15
5kgx12
5kgx12
5kgx10

BB Front Raises
10lbsx15
10lbsx15
10lbsx12
10lbsx10

Rear Delts Flyes
4kgx15
4kgx12
4kgx12
4kgx10

Facepulls
40lbsx12
30lbsx15
30lbsx15

9;00-9:45

[donaldtrumpson]

Going back to basics. Low volume routine 4 days a week (one day is arm day) focusing on strenght progression. Bulking, more food on workout days a little less on rest days. Also doing the fighter pull up program, doing it for chinups tho since i can't do 1 pullup i'll see if after doing 15 chinups i can do at least 3 pullups if not do the scooby progression scheme. Doing IF too. Gonna be switching between standard pyramid for accesories and rest pause. Gonna keep the weekly progression for rpt compounds and either change the compound when i stall or progressing on it every 2 weeks by increasing the last 2 sets first.

Bench
67,5x6
57,5x8
47,5x10

Incline DB Press
17,5x6
15x8
12,5x10

Cable Flyes (30 sec rest)
20lbsx15-12-10-8

Skullcrushers
16,5x8
14x10
11,5x12

Pushdown (same as cable flyes)
40lbsx12-10-8

Lateral Raises (same as above)
5x15-12-10-8

BW: 71,2 kg

Waist: 79 cm - 31,4 inches

Right arm: 34cm - 13,4 inches
Left arm: 33,5cm - 13,2 inches

[donaldtrumpson]

Box Squats
70x6
62,5x8
55x10

Romanian DL
47x8
42x10
37x12

Leg Press (One Leg)
40x8
35x10
30x12

Leg Curls
60lbsx12
60lbsx12
60lbsx11

Standing Calves
30x20,15,12,10

DB Curls
8x8
7x10
6x12

Hammer Curls
7x8
6x10

BW: 71,5 kg

Pd: Box squats are awesome

[donaldtrumpson]

DB Shoulder Press
9x6
8x8
7x10

Lat Pulldown
70lbsx6
60lbsx8
50lbsx10

Cable Rows
80lbsx8
70lbsx10
60lbsx12

Lat Pulldown V
50lbsx10
50lbsx10
50lbsx10

Rear Delts Flyes
4x15,12,10,8

BW: 71,5 kg

Pd: i'm gonna be focusing on db shoulder press instead of ohp because i never really trained it that much. On my back excercises i'm gonna increase reps before weights because the jump in weight is 10 lbs instead of 5lbs. So 6 reps add weight till i get to 10. 8 till 12 and 10 till 14. I was gonna do bw rows but i was short in time, next time.

[donaldtrumpson]

Dips
3x6,6,6

BB Curls
19,5x8
17x10
14,5x12

V Pushdown
50lbsx8
40lbsx10
30lbsx12

Skullcrushers ss DB Curls
14x12 - 6x12
14x10 - 6x10
14x8 - 6x8

Incline DB Curls
7x8
6x10
5x12

BW: 71,6 kg

[donaldtrumpson]

Bench
70x6
60x8
50x10

Incline DB Press
20x5
17,5x7
15x9

Cable Flyes
20lbsx18-15-12-10

Skullcrushers
19x9
16,5x12
14x14

Pushdown
30lbsx15-12-10

Lateral Raises
5x17-15-11-7

weekly weight last week: 71,5 kg
today weight: 70,5 kg

i'm gonna warm up more on incline db press and skullcrushers and doing more reps before increasing the weight

[donaldtrumpson]

Box Squats
72,5x6
65x8
57,5x10

Romanian DL
49,5x8
44,5x10
42x10

Leg Press (One Leg) machine > switch to machine because is easier to setup, i'm gonna increase the reps a little more before doing more weight.
40lbsx8
30lbsx10
20lbsx12

Leg Curls
60lbsx12
60lbsx12
60lbsx12

Standing Calves
27,5x20,18,12,10

DB Curls
8x10
7x12
6x14

Hammer Curls
7x10
6x12

[donaldtrumpson]

Bench
70x6
60x9
50x11

Incline DB Press
20x6
15x8
10x11

Cable Flyes
20lbsx20,13,9

Skullcrushers
19x10
16,5x12
14x15

Pushdown
30lbsx20,18,12

Rear Delt Flyes
4x15,12,10,9