Alchemy Reborn

KidAlchemy

KidAlchemy

Purple Belt
@purple
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Hi guys, back to logging here!

Can't provide much of lifting update right now since I'm having a deload week because I'm having my wisdom tooth pulled out later this, I'm moving my stuff in to a new apartment and I'm going on a family trip all of which makes my lifting time limited so it's a nice change to have a deload.

But I can give a life update for sure! I think I started logging here less towards the end of last year and to be honest my training wasn't going that well. I was under a lot of stress all the time, my relationship was limiting me to have (peace of mind and) the time for training that I should have needed and during the spring there were weeks I lifting under 3 times a week and feeling miserable. Going to the gym I had thoughts like "what's the point? It's not like I'm going the get to train consistently anyway." And the reason just happened to be my relationship at the time which was not good for either of us. Don't get me wrong, she is a great girl and I'm a great guy it's just that "we" weren't not that great together. We fought a lot and we just couldn't imagine a future together. We broke up just as the summer began, I moved back to my parents and she moved back to Germany for her summer job but we're cool with this so it's all good.

While there was not that much lifting last spring there were other cool things I got to experience! I visited Stockholm for the first time ever and my oh my was I positively surprised. It's just so cool of a city and the level of English is excellent. I loved the old town and there happened to be a specific book shop I'm looking forward to return to one day.
I also learned how to downhill ski! Even though I'm from a country that has slopes and snow during winter I have never done downhill skiing before but now that I tried it it was amazing and I'm looking forward to doing it again. We had a course in school were we spent a week on the sloped for free so that was epic.
Then lastly I did my practical training or internship at a gym back in the city of my study and that was an amazing experience. I learned a ton pretty much just sitting on the sofa and listening, I met awesome people and I actually got to do some actual PT work. After the internship the owner gave me 2 months for free for this upcoming autumn to train there and it's a really cool gym. They have tons of different equipment and specialty bars. I'm looking forward to getting to know the Safety Squat Bar.

I did start lifting more consistently during the summer. I started up with 5 days a week, realized that I could do more so went 6 days a week for a month, realized I had too many weekend events and dropped it back to 5. Instead of the usual 5 day full body powerlifting style training I've been doing upper lower split still focusing on the bigger basic lifts though and getting some additional "bodybuilding" work done also.

I'm looking to continue training 5 days a week as school begins in about 2 weeks or so but with a different kind of plan. I'm going to do like this;
Day 1 - Full body
Day 2 - Upper body
Day 3 - Lower body
Day 4 - Upper body
Day 5 - Lower Body

This kind of split will enable me to press 3x week, squat 3x week, deadlift at least 2x week and it helps me so that I don't have to do heavy deadlift and front squat on the same day. This split and training style will begin on next weeks Monday after I'm back from the family trip. And I will start my actual training also then.

Excited to be back here, and share my training with you guys again! Cheers.
 
Welcome back Kid, glad to see you logging again. Looking forward to catching up on your training.
 
- Sunday, August 27th -

1. Seated Hurdle Jump:
Bw x 3 x 5 sets
- Increasing the height of the hurdle with each set

2A. Squat:
60kg x 8
80kg x 5
100kg x 3
112½kg x 5 x 2 sets
112½kg x 10
- During summer I focused a lot on beltless work for squats and dead and will keep doing so. Usually wore a belt for the heavier AMRAP sets but only for squats.

2B. Pull-Ups:
Bw x 10
10kg x 8 x 2 sets
12½kg x 8 x 2 sets
15kg x 8, 12
- Forgot to mention that I was able to do 30 pull-ups in a row during the summer. Major accomplishment achieved!

3A. Bench Press:
50kg x 10
70kg x 5
80kg x 7 x 5 sets
- For lulzies did the last set with feet up.

3B. Hanging Leg Raise:
5kg x 15 x 3 sets

4A. Snatch Grip DL:
100kg x 10 x 4 sets
- I hate these so I figured there's enough reason the do these then.

4B. Ab Rollout:
15kg x 15 x 3 sets

5A. Upright Facepull with a purple band:
3 sets of 20 reps
5B. Close Grip Rope Curl with a purple band:
3 sets of 20 reps

And that's the first session of this cycle.
 
- Monday, August 28th -

1. OHP:
20kg x 10
35kg x 5
42½kg x 3
47½kg x 5 x 2 sets
47½kg x 9

2A. Close Grip Bench Press: - feet up
50kg x 10
62½kg x 10 x 4 sets
- Next week I will replace this with Close Grip Football Bench and see how it feels.

2B. Bent Over Row:
60kg x 10
90kg x 10 x 4 sets

3A. DB Side Raises:
15kg x 15 x 4 sets

3B. Pull-Ups:
Bw x 15 x 3 sets

4A. Seated DB Curl:
15kg x 10 x 5 sets

4B. Overhead Cable Tricep Extension:
40kg x 12 x 5 sets

Later on in the evening went for a 5K run.
 
- Tuesday, August 29th -

1. Deadlift:
70kg x 5
110kg x 3
132½kg x 5 x 2 sets
132½kg x 10

2. High Bar Squat:
50kg x 10
85kg x 10 x 4 sets
- Will switch this to SSB squat next week and see how it feels.

3. Bulgarian Split Squat:
12½kg's x 10 x 4 sets

4A. Single Leg Extension:
35kg x 15 x 3 sets

4B. Single Leg Cable Curl:
30kg x 15 x 3 sets

5. Core Circuit:
A: Oblique "Dragonflag" x 4 per side
B: Halo Sit Up x 8 per side
C: DB Side Bend x 35kg x 10 per side
x 3 rounds

Then later in the evening did a run that was just a shy of 12km.
 
- Wednesday, August 30th -

1A. Bench Press:
50kg x 10
70kg x 5
85kg x 5 x 2 sets
85kg x 10
95kg x 3
105kg x 1

1B. Pull-Ups:
Bw x 10
15kg x 5
22½kg x 5 x 2 sets
22½kg x 8

2A. Incline Bench Press:
42½kg x 10
62½kg x 10 x 4 sets

2B. DB Bent Over Row:
25kg's x 12
30kg's x 12, 12, 12, 15

3A. DB Press:
20kg's x 10 x 4 sets
3B. Banded Facepull:
4 sets of 20 reps

4A. DB Skullcrusher:
12½kg x 12 x 4 sets
4B. EZ-bar Spider Curl:
20kg x 12 x 4 sets

5A. BB Uprightrow:
20kg x 20 x 3 sets
5B. DB Side Raise:
10kg's x 20 x 3 sets

I might or might not workout tomorrow just felt a little under the weather today so I will just see how I feel when I wake if I'm up for legs or not.
 
- Thursday, August 31st -

1. Seated Box Jump:
Bw x 3 x 5 sets
- increased the height with each set

2. Standing Broad Jump:
Bw x 5 x 2 sets

3. Front Squat:
60kg x 5
80kg x 3
87½kg x 5 x 3 sets

4. Lunges:
32kg x 10/10 x 3 sets

5. Glute Raise:
Bw x 20 x 3 sets

6A. Leg Extension Dropset:
40kg x 10
30kg x 10
20kg x 10
x 3 rounds

6B. Leg Curl Dropset.
35kg x 10
25kg x 10
15kg x 10
x 3 rounds

7. Ab Circuit.
V-Up x 10
Leg Raise x 10
Sit Up x 10
Russian Twist x 10/10
x 3 sets
 
- Saturday, September 2nd -

1. Seated Box Jump:
Bw x 4 x 4 sets
- 60cm high

2A. Squat: - no belt
60kg x 8
90kg x 5
120kg x 3 x 3 sets
120kg x 8
- Didn't have chalk so my hands were slipping and told myself to cap the AMRAP to 5 reps, did 8 in the end.

2B. Pull-Ups:
Bw x 10 x 2 sets
15kg x 5
30kg x 3 x 3 sets
30kg x 7
- This gym has a Pull-Up bar that let's me use a neutral grip so not pronated and not a hammer grip but in between. Feels like magic.

3. Bench Press:
60kg x 7
72½kg x 5
82½kg x 7 x 3 sets
82½kg x 10
- supersetted with behind-the-back band pull aparts and normal ones.

4. Snatch Grip DL:
60kg x 10
107½kg x 8 x 4 sets
- Might switch these to my leg day after main DL day.

5. Ab Superset:
A. Hanging Leg Raise: Bw x 20 x 3 sets
B. Ab rollout: Bw x 20, 5kg x 20 x 3 sets

6A. Upright Cable Facepull:
30kg x 20 x 3 sets
6B. Cable Curl:
25kg x 20 x 3 sets
 
- Sunday, September 3rd -

OHP:
30kg x 5
40kg x 3
50kg x 3,3,3,4

Swiss Bar Close Grip Bench:
30kg x 10
50kg x 8
67,5kg x 8 x 4 sets
- Fuck this was awkward but I got through and I'm excited to keep practicing

Standing Machine Shoulder Press:
15kg's x 15
20kg's x 12, 12, 9
- as in weight per hand

BOR:
60kg x 10
80kg x 8
100kg x 6,6,6,10

Chest Supported Low Row:
25kg's x 12
40kg's x 12 x 4 sets
- as in weight per hand

Seated DB Curl:
16kg x 10 x 2 sets
13,5kg x 10, 10, 15
---superset---
DB Side Raise:
16kg x 15 x 2 sets
13,5kg x 15, 15, 20

Overhead Tricep Extension:
30kg x 15 x 4 sets
---superset---
Seated Facepull:
35kg x 20 x 4 sets
 
- Monday, September 4th -

Deadlift:
60kg x 5
100kg x 5
120kg x 3
140kg x 3 x 3 sets
140kg x 10
- First 3 sets of 140kg were with hook grip... ouch.

SSB Squat:
40kg x 10
70kg x 5
90kg x 8 x 4 sets

Pull-Ups:
15kg x 8, 8, 8, 14

Leg Press:
190kg x 15 x 3 sets
---superset---
Walking Lunge:
Bw x 30
15kg x 30
25kg x 30

Band Assisted GHR:
Bw x 15 x 3 sets
---superset---
Glute Raise:
Bw x 15 x 3 sets
 
- Tuesday, September 5th -

Bench Press:
50kg x 10
70kg x 5
80kg x 3
90kg x 3 x 3 sets
90kg x 9
100kg x 1
105kg x 1

OHP:
20kg x 8
30kg x 5
40kg x 8 x 3 sets
40kg x 10

Incline DB Bench:
20kg x 10
25kg x 10 x 2 sets
27½kg x 10 x 2 sets

Bent Over DB Row:
30kg's x 10
35kg's x 10 x 4 sets

Chest Supported T-Bar Row:
20kg x 12
40kg x 12 x 2 sets
50kg x 12 x 2 sets
- dropsept -
50kg, 35kg, 20kg x 12
- logged as in the weight of the plates

Wide Grip Cable Row:
50kg x 15 x 3 sets

Spider Curl:
20kg x 10 x 4 sets
- superset -
BB Curl:
20kg x 10 x 4 sets

Overhead Tricep Extension:
40kg x 12 x 3 sets
- superset -
Tricep Pushdown:
40kg x 12 x 3 sets

 
That's alot of work Kid. How long do these sessions take you?
 
MilkManUK said:
That's alot of work Kid. How long do these sessions take you?
Click to expand...
Usually a little less than 2 hours. When I get to the lighter assistance and accessory stuff I don't rest all that long so like maybe less than a minute. Usually for squats I really need to rest a little longer which might around 2 minutes. And I'm autoregulating a lot of the accessory work.
 
Forgot to log latest session...

- Wednesday, September 6th -

Standing Long Jump:
Bw x 4 x 4 sets

Kneeling Jump to Box Jump:
Bw x 5 x 3 sets

Front Squat:
50kg x 5
80kg x 3
92½kg x 3 x 4 sets
100kg x 1
105kg x 1
110kg x 1
115kg x 1 (beltless PR)

Super Squat Machine:
50kg x 10
80kg x 10
110kg x 10 x 4 sets
- logged as in plates loaded

Bulgarian Split Squat:
13½kg x 10 x 3 sets

Hamstring Curl:
29kg x 10
39kg x 15 x 2 sets
- dropset -
39kg -> 29kg x 15 x 2 rounds

Leg Curl:
39kg x 15 x 3 sets
- dropset -
39kg -> 29kg x 15 x 2 rounds

Ab Circuit:
A. Hanging Leg Raise x 20
B. Cable Crunch @ 60kg x 20
C. Ab Rollout x 20
x 3 rounds
 
- Sunday, September 10th -

Box Jumps:
Bw x 5 x 3 sets

Seated Hurdle Jumps:
Bw x 5 x 3 sets

Squat:
60kg x 8
90kg x 5
110kg x 1
125kg x 2 x 4 sets
125kg x 7

Pull-Ups:
Bw x 10
20kg x 5
30kg x 1
35kg x 2 x 4 sets
35kg x 6

Bench Press:
50kg x 8
70kg x 4
85kg x 6 x 5 sets

Ez- Curl:
30kg x 6
40kg x 5 x 2 sets
35kg x 6 x 3 sets

Facepull:
30kg x 20 -> 40kg x 15 x 2 rounds
- dropset -
40kg -> 30kg -> 20kg x 15

Was in a hurry so did a small ab circuit at home in the evening.
 
- Monday, September 11th -

OHP:
30kg x 5
40kg x 3
50kg x 1
55kg x 2 x 5 sets
57½kg x 1

BOR:
60kg x 10
90kg x 8
105kg x 6 x 5 sets

Swiss Bar Bench:
57kg x 7
72kg x 7 x 5 sets

DB Press:
20kg x 12,12,10
17½kg x 10,10

Facepull:
50kg x 12 x 5 sets

Overhead Tricep Extension:
40kg x 12 x 5 sets

Cable Curls:
25kg x 20 x 3 sets
 
- Tuesday, September 12th -

Deadlift:
70kg x 5
110kg x 3
140kg x 1
147½kg x 2 x 4 sets
147½kg x 8
160kg x 1

SSB Squat:
40kg x 10
70kg x 7
95kg x 7 x 5 sets

Leg Press:
220kg x 15 x 4 sets

GHR:
Bw x 15 x 3 sets
- superset -
Glute Raise:
Bw x 15 x 3 sets

Leg Extension:
45kg x 12 x 4 sets


 
- Wednesday, September 13th -

Bench Press:
20kg x a lot
60kg x 8
80kg x 5
90kg x 1
95kg x 2 x 4 set
95kg x 6
100kg x 1
105kg x 1

OHP:
20kg x bunch
32½kg x 7
42½kg x 7 x 6 sets
- superset -
Pull-Ups:
Bw x 10
18kg x 6 x 7 sets

Chest Supported T-Bar Row:
15kg x 10
30kg x 10
45kg x 10
55kg x 10 x 2 sets
- driopset -
55kg -> 45kg -> 30kg -> 15kg x 10

Side Raises:
16kg x 12 x 4 sets

Seated DB Curls:
13½kg x 10 x 6 sets

Tricep Extension:
50kg x 12 x 5 sets

Reverse Peck Deck:
32kg x 15 x 4 sets
 
Squats:
60kg x 8
90kg x 5
110kg x 3
120kg x 1
130kg x 1
140kg x 1
100kg x 5 x 4 sets

High Bar Squat:
90kg x 6 x 3 sets

Snatch Grip DL:
80kg x 8
100kg x 4
115kg x 6 x 5 sets

Bulgarian Split Squat:
15kg's x 10/10 x 4 sets

Seated Hammy Curl:
35kg x 12 x 5 sets

Ab Rollout:
20kg x 10 x 4 sets

KB Side Bends:
32kg x 15 x 3 sets
- superset -
Hanging Leg Raise:
Bw x 20 x 3 sets
 
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