Randuki Log 2.0 (Lvysaur 448, Who Was Cns 5/3/1)

[donaldtrumpson]

Creating a new log because i'm starting over from scratch.

Got a home gym with an oly bar and good weights. So i'm not gonna miss a day on my workouts.

Gonna do Fullbody first (Lvysaur), planning on bulking through out this routine with mini cuts here and there. I'm 5'10 - 1,78 cm, 70 kg, 13 % bf or so.

The goal here is to get to a respectable weight with my compounds so i can later do more intermediate programs.

I want to get my bench to 80 for 4x4 and 70 for 4x8

My box squats to 110 for 4x4 and 100 for 4x8

My Ohp to 55 for 4x4 and 45 for 4x8

The Rows, underhand and overhand to 70 for 4x4 and 60 for 4x8

My Romanian DL (dont do conventional) to 80 for 4x4 and 70 for 4x8

Let's see how it goes.

Today workout, Day 1 of Week A:

BP (50 kg) 4x4
Box Squats (55 kg) 4x8
OHP (20 kg) 4x8
BB Rows underhand (35 kg) 4x8
Skullcrushers (11 kg) 2x15
BB W Curls (11 kg) 2x15
Lateral Raises (3,5 kg) 2x15
Rear Delts Flyes (3,5 kg) 2x15

[donaldtrumpson]

Day 2 of Week A:

BP (40 kg) 4x8
Romanian DL (55 kg) 4x4
OHP (25 kg) 4x4
BB Rows (35 kg) 4x8
DB Skullcrushers (5 kg) 2x15
DB Curls (5 kg) 2x15
Lateral (3,5 kg) 2x17
Rear Delts Flyes (3,5 kg) 2x17

Wasn't sure about doing romanian dl with low reps high weight but damn they felt good.

[donaldtrumpson]

Day 3 of Week A:

BP (60 kg) 3x4 + 1x8 (ARMAP)
Box Squats (65 kg) 3x4 + 1x8 (ARMAP)
OHP (25 kg) 4x8
BB Rows underhand (45 kg) 4x4
Skullcrushers (16 kg) 2x10
BB W Curls (16 kg) 2x12
DB Facepulls (3,5 kg) 2x12
Seated Lateral Raises (3,5 kg) 2x12

[donaldtrumpson]

Day 1 of Week B:

BP (45 kg) 4x8
Romanian DL (45 kg) 4x8
OHP (30 kg) 4x4
BB Rows (45 kg) 4x4
DB Skullcrushers (8 kg) 2x9,8
DB Curls (8 kg) 2x10
Lateral Raises(3,5 kg) 2x18
Rear Delts Flyes (3,5 kg) 2x18

Finished my minicut today, at about 70,4 kg dont know if it worked that well but i'm gonna keep with them, now i will bulk for 6 to 8 weeks (see if i gained too much fat) and then another minicut.

notes on the workout: the db skullcrusher wreck my left elbow, i used the dumbell with a little more weight than the other one and i didn't warmup properly. It was also a big jump in weight. I'm hoping i can get those 1,25 kg plates this week hopefully by wednesday.

[donaldtrumpson]

Day 2 of Week B:

BP (60 kg) 4x4
Box Squats (60 kg) 4x8
OHP (27 kg) 4x8
BB Rows underhand (40 kg) 4x8
Skullcrushers (16 kg) 2x12
BB W Curls (16 kg) 2x14
DB Facepulls (3,5 kg) 2x15
Seated Lateral Raises (3,5 kg) 2x13

[bassbb]

Day 1 of Week B:

BP (45 kg) 4x8
Romanian DL (45 kg) 4x8
OHP (30 kg) 4x4
BB Rows (45 kg) 4x4
DB Skullcrushers (8 kg) 2x9,8
DB Curls (8 kg) 2x10
Lateral Raises(3,5 kg) 2x18
Rear Delts Flyes (3,5 kg) 2x18

Finished my minicut today, at about 70,4 kg dont know if it worked that well but i'm gonna keep with them, now i will bulk for 6 to 8 weeks (see if i gained too much fat) and then another minicut.

notes on the workout: the db skullcrusher wreck my left elbow, i used the dumbell with a little more weight than the other one and i didn't warmup properly. It was also a big jump in weight. I'm hoping i can get those 1,25 kg plates this week hopefully by wednesday.

by following your logs, ithink u should commit for 6month-12month long bulk, not doing small cycles as u have been spinning your wheels for like 1 year

[donaldtrumpson]

by following your logs, ithink u should commit for 6month-12month long bulk, not doing small cycles as u have been spinning your wheels for like 1 year

u r right about that i've been spinning my wheels but i still i'm gonna experiment with mini cut and mini bulks, gonna see if it works for me.

[donaldtrumpson]

Day 3 of Week B:

Bench (50 kg) 4x8
Romanian DL (60 kg) 3x4 + 1x6
OHP (32 kg) 3x4 + 1x6
BB Rows (40 kg) 4x8
DB Skullcrushers (8 kg) 2x8,6
DB Curls (8 kg) 2x10
Lateral Raises (3,5 kg) 2x20
Rear Delts Flyes (3,5 kg) 2x20

[donaldtrumpson]

Day 1 of Week A:

BP (62 kg) 4x4
Box Squats (65 kg) 4x8
OHP (30 kg) 4x8
BB Rows underhand (42 kg) 4x8
Skullcrushers (16 kg) 2x12
BB W Curls (16 kg) 2x14
DB Facepulls (3,5 kg) 2x15
Seated Lateral Raises (3,5 kg) 2x13

[donaldtrumpson]

Day 2 of Week A:

BP (52,5 kg) 4x8
Romanian DL (65 kg) 4x4
OHP (35 kg) 4x4
BB Rows (42,5 kg) 4x8
DB Skullcrushers (8 kg) 2x8
DB Curls (8 kg) 2x12,10
Lateral Raises (6 kg) 2x10
Rear Delts Flyes (6 kg) 2x10

got my 1,25kg plates so i can start progressing with them on bench/ohp/rows and accesories.

[donaldtrumpson]

Day 3 of Week A:

BP (65 kg) 3x4 + 1x5
Box Squats (70 kg) 3x4 + 1x8
OHP (32,5 kg) 4x8,8,8,6
BB Rows underhand (50 kg) 4x4
Skullcrushers (16 kg) 2x14
BB W Curls (16 kg) 2x16
DB Facepulls (3,5 kg) 2x16
Seated Lateral Raises (3,5 kg) 2x15

[donaldtrumpson]

Day 1 of Week B:

BP (55 kg) 4x8
Romanian DL (50 kg) 4x8
OHP (37,5 kg) 4x4
BB Rows (50 kg) 4x4
DB Skullcrushers (8 kg) 2x10
DB Curls (8 kg) 2x13,12
Lateral Raises (6 kg) 2x11
Rear Delts Flyes (6 kg) 2x11