Advanced Alchemy II

SQUAT:
20kg x bunch
60kg x 5
90kg x 3
110kg x 5 x 6 sets
- Still no belt

PULL UPS: - overhand
Bw x 10
10kg x 5
22½kg x 5 x 5 sets

BENCH PRESS: - paused
20kg x bunch
50kg x 6
80kg x 6 x 5 sets

INCLINE AB ROLLOUT:
Bw x 15 x 4 sets

INCLINE BENCH: - paused
50kg x 5
67½kg x 5 x 3 sets

INCLINE DB CURL:
10kg x 10, 10, 10, 12
 
PAUSED DEADLIFTS:
60kg x 5
90kg x 5
105kg x 5 x 3 sets

DEFICIT DEADLIFT:
120kg x 3, 3, 3, 12
- Decided to combine the last 4 sets... I'm not a clever man.

BENCH PRESS:
20kg x bunch
50kg x 7
80kg x 4
87½kg x 4 x 5 sets
82½kg x 3 x 2 sets

T-BAR ROW:
20kg x 15
40kg x 15
60kg x 15 x 2 sets
70kg x 15 x 2 sets
 
SQUATS:
20kg x bunch
60kg x 5
90kg x 3
120kg x 3 x 4 sets

PAUSED SQUATS:
97½kg x 5 x 3 sets

BENCH PRESS: - paused
20kg x bunch
45kg x 8
65kg x 5
85kg x 2
95kg x 2 x 5 sets
95kg x 5 - touch and go

PULL UPS: - overhand
Bw x 10
15kg x 8 x 4 sets

all I had time for...
 
Yesterday I had ice sports in the morning and we skated for about 1h 45min or so. Then I had to cycle pretty much to the other side of the city for gymnastics but since I arrived early I thought I would have time to deadlift so I did.

DEADLIFT:
70kg x 5
110kg x 4
122½kg x 4
132½kg x 3 x 2 sets
140kg x 3 x 3 sets
- It felt good enough so I did an extra set

Then right after I had a gymnastics class after which I went home to eat so I could go to the gym for a fluff session with my girlfriend.

BENT OVER ROW:
20kg x bunch
60kg x 10
80kg x 10
90kg x 10 x 5 sets
- Rows are feeling good and I'm not sure if I've ever done this much weight for this much of volume so that's kinda cool.

AB ROLLOUT:
10kg x 15 x 4 sets
- Also I've noticed an increase in core strength. I think I will just pick 1-2 core movements to focus on instead of just f*cking around with billions of them.

BTN OHP:
20kg x bunch
30kg x 10 x 5 sets
---- superset ----
DB SIDE RAISES:
15kg x 15 x 5 sets

FACEPULL:
36kg x 20 x 3 sets

INCLINE DB CURLS:
10kg x 12
15kg x 8, 6
12½kg x 10, 7
10kg x 10 x 3 sets

DB SKULL CRUSHER:
10kg x 12 x 4 sets

CABLE TRICEP EXTENSION: - dropset
36kg x 10 -> 18kg x 20 x 3 sets
- This is something my cousin used to do. You pick a weight and do it for a certain amount of reps and then you halve the weight but double the reps. He would sometimes then again halve that weight and do a 3x the original amount of reps.

CABLE BICEP CURL: - dropset
36kg x 10 -> 18kg x 20 x 3 sets




And yes you did read that right when I said my girlfriend. It's not something I've been making public and announcing to the whole world. But I did meet a really nice young lady in the beginning or September and again all I did was smile and the fish was hooked. We spent a lot of time together in the beginning and then she stayed over one night and we have spent all of our nights together ever since.
 
SQUAT:
20kg x bunch
60kg x 8
90kg x 5
110kg x 1
115kg x 4 x 6 sets

BENCH PRESS: - paused
20kg x bunch
50kg x 10
77½kg x 7 x 5 sets

INCLINE BENCH: - paused
50kg x 6
70kg x 4 x 4 sets

SEMI- DRAGONFLAG:
Bw x 10 x 5 sets

Then I had to go and do a group assignment for school as well as coach my client. But after both of those I went back to the gym to do some accessories.

PULL UPS: - overhand
Bw x 10
15kg x 5
25kg x 5 x 5 sets

EZ- CURLS:
30kg x 15 x 5 sets

PLANK:
Bw x 50sec x 3 sets
--- superset ---
INCLINE AB ROLLOUT:
Bw x 12 x 3 sets
 
FROM TUESDAY:

PAUSED DEADLIFT:
60kg x 5
90kg x 5
110kg x 4 x 4 sets

DEFICIT DEADLIFT:
127½kg x 3 x 6 sets

BENCH PRESS: - paused
20kg x bunch
50kg x 7
70kg x 5
85kg x 5 x 5 sets

- - - - ICE SPORTS FOR 2h - - - -

BENCH PRESS: - 3ct paused
50kg x 3
70kg x 3
82½kg x 3 x 3 sets

BENT OVER ROW:
60kg x 10
80kg x 10
92½kg x 10 x 3 sets

A pretty tiring day
 
FROM THURSDAY:

SQUATS:
20kg x bunch
60kg x 5
90kg x 5
120kg x 4 x 3 sets
- hard as fuck...

PAUSED SQUATS:
102½kg x 4 x 4 sets

PULL UPS:
Bw x 15 x 4 sets

Then I was done for that day. I had to go to school and I was just completely wasted after school to do anything...
 
FROM SATURDAY:

DEADLIFT:
60kg x 5
100kg x 5
125kg x 4
135kg x 2 x 3 sets
145kg x 2 x 2 sets

BENCH PRESS: - paused
20kg x bunch
40kg x 10
60kg x 7
80kg x 4
92½kg x 3 x 5 sets
92½kg x 7 - touch and go

BENT OVER ROW:
60kg x 10
80kg x 10
95kg x 10 x 4 sets

AB ROLLOUT:
15kg x 12 x 4 sets

So I had a really busy week both in school and in personal life and didn't really have time to update. Hopefully next week will be a little less busy.
 
Slayin' vag erry day is tiring.

Great work, btw. Keep it up, brotato.
 
SQUAT:
20kg x bunch
60kg x 10
90kg x 6
110kg x 6 x 4 sets

BENCH PRESS: - paused
20kg x bunch
40kg x 10
60kg x 8
72½kg x 6
82½kg x 6 x 5 sets

PULL UPS:
Bw x 10
15kg x 5
27½kg x 5 x 5 sets
Bw x 10 x 2 sets
- Used underhand grip on the last set heavy and felt light as fuark

INCLINE BENCH PRESS: - paused
40kg x 10
60kg x 6
72½kg x 3 x 5 sets

PLANK:
Bw x 1 min x 3 sets
- - - - superset - - - -
INCLINE AB ROLLOUT:
Bw x 15 x 3 sets
- It's nice to see planks progressing. I've been counting the 1min in my head so it might not be that accurate but the next step will be to use my phone to make it accurate and then add sets.
 
PAUSED DEADLIFT:
60kg x 5
90kg x 5
112½kg x 4 x 3 sets

DEFICIT DEADLIFT:
135kg x 2 x 8 sets

BENCH PRESS: - paused
20kg x bunch
40kg x 10
60kg x 7
80kg x 4
90kg x 4 x 5 sets
87½kg x 2 x 2 sets - 3ct pause

T-BAR ROW:
20kg x 10
40kg x 10
60kg x 10
70kg x 10 x 5 sets

BB CURLS:
20kg x 10
30kg x 8 x 5 sets
20kg x AMRAP
 
SQUATS:
20kg x bunch
60kg x 8
90kg x 6
110kg x 4
122,5kg x 4 x 2 sets - belt
122,5kg x 10 - belt

SLDL:
60kg x 10
72,5kg x 10 x 4 sets

AB ROLLOUT:
15kg x 15 x 3 sets
Bw x 25

PULL UPS:
Bw x 10
15kg x 5
30kg x 5 x 3 sets
Bw x 10 x 2 sets

PISTOL SQUATS:
5kg x 8 x 3 sets
 
BENCH PRESS: - paused
20kg x bunch
40kg x 8
60kg x 6
80kg x 4
90kg x 4 x 3 sets
90kg x 7 - touch&go

CABLE ROW:
50kg x 15
64kg x 12 x 4 sets

DIPS:
Bw x 10
20kg x 10, 10, 15

REAR DELT FLYES:
10kg's x 12 x 3 sets

DB SHOULDER PRESS:
15kg's x 12 x 4 sets

SEATED DB CURL:
10kg's x 12, 12, 12, 15
 
DEADLIFT:
70kg x 5
110kg x 5
140kg x 4 x 2 sets
140kg x 8
- left my gym bag to the gfs place so didn't have a belt with me. Still pleased.

FRONT SQUAT:
20kg x 10
50kg x 10
72,5kg x 10 x 4 sets
- Fokin tough...

PULL UPS:
Bw x 10
15kg x 10 x 4 sets

That's all I had time for today.

And I've been increasing the amount that I've eaten during the last month and still when I weighed myself this Wednesday I was 71,4kg. I feel better and stronger though so I'm happy with that.
 
Last edited:
FROM FRIDAY:

OHP:
20kg x bunch
30kg x 6
40kg x 4
47½kg x 4, 4, 4, 6

CABLE ROW:
50kg x 15
65kg x 12 x 5 sets

CLOSE GRIP BENCH: - feet up, sets 1-3 paused
20kg x bunch
40kg x 10
62½kg x 10 x 4 sets

FACEPULLS:
32kg x 20 x 3 sets

SINGLE ARM PREACHER CURLS:
8kg x 15 x 2 sets
10kg x 12 x 2 sets

EZ- CURLS:
30kg x 10 x 3 sets

CABLE OVERHEAD EXTENSION:
22kg x 15 x 3 sets

CABLE PUSHDOWN:
36kg x 15 x 3 sets
 
FROM SUNDAY:

SQUAT:
20kg x bunch
60kg x 8
90kg x 5
115kg x 3 - belt
130kg x 3 x 3 sets - belt
130kg x 5 - belt
- Walked around the day before, didn't eat well enough and was feeling sick AF

PULL UPS:
Bw x 10
15kg x 5
30kg x 5 x 4 sets
Bw x 10 x 2 sets

PISTOL SQUATS:
Bw x 10 x 3 set
5kg x 10
- Still hate single leg work

SLDL:
60kg x 8
77½kg x 8 x 4 sets

AB ROLLOUTS:
20kg x 10 x 2 sets
15kg x 15
 
BENCH PRESS: - paused
20kg x bunch
40kg x 10
60kg x 7
80kg x 5
95kg x 3 x 3 sets
95kg x 5 - touch&go
- Filmed gymnastics videos for 3 hours so upper body was fairly torched

CABLE ROWS:
50kg x 15
68kg x 12 x 4 sets

DIPS:
Bw x 10
25kg x 10 x 4 sets

ONE ARM DB ROW:
35kg x 10 x 3 sets

DB SHOULDER PRESS:
17½kg x 12, 12, 8
12½kg x 12, 15

As I said I spent the filming videos for gymnastics project. Once the video is done converting I'm going to upload it here also because there's some cool stuff there that I thought I'd never be able to do.
 
DEADLIFT:
70kg x 5
110kg x 3
140kg x 1 - belt
147½kg x 3 x 3 sets
147½kg x 8 - belt

FRONT SQUAT:
20kg x bunch
50kg x 8
77½kg x 8 x 4 sets

SINGLE LEG PRESS:
62kg x 10
77kg x 10 x 3 sets

PLANK:
Bw x 1 min x 3 sets
- - - - superset - - - -
AB ROLLOUT:
Bw x 15 x 3 sets
 
OHP:
20kg x bunch
30kg x 5
40kg x 3
50kg x 3 x 4 sets
50kg x 5

PULL UPS:
Bw x 10
20kg x 5
30kg x 5 x 5 sets

CLOSE GRIP BENCH: - feet up, paused
20kg x bunch
50kg x 8
67½kg x 8 x 4 sets

ONE ARM DB ROW:
35kg x 12 x 4 sets

CABLE TRICEP EXTENSION: - EMOM
27kg x 15 x 6 sets
 
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