Advanced Alchemy II

Bench Press: - paused
20kg x bunch
40kg x 8
60kg x 6
80kg x 4
92,5kg x 4 x 4 sets
92,5kg x 7

Pull Ups: - overhand
Bw x 10
10kg x 10 x 5 sets

Paused Squat:
20kg x bunch
60kg x 5
80kg x 5
100kg x 3
115kg x 3 x 7 sets

And then some urgent matters came up and I had to leave.
 
Paused DL:
60kg x 3
90kg x 3
122,5kg x 3 x 7 sets

Incline Bench:
20kg x bunch
40kg x 8
60kg x 6
70kg x 2
77,5kg x 4 x 5 sets

Trap Bar Rows:
20kg x bunch
60kg x 15
80kg x 10 x 5 sets
- First time using a trap bar for anything

Hack Squat:
Sled x 10
Sled + 40kg x 10
Sled + 60kg x 10 x 4 sets

Semi Dragonfly:
Bw x 15 x 3 sets
 
Squat:
20kg x bunch
60kg x 5
80kg x 5
100kg x 3
120kg x 1 - belt
135kg x 2 x 4 sets - belt
135kg x 4 - belt

Close Grip Bench: - paused
20kg x bunch
50kg x 6
75kg x 6 x 5 sets

Pull Ups: - overhand
Bw x 10
10kg x 10 x 4 sets
10kg x 12

DB Side Raises:
10kg x 15
15kg x 12 x 5 sets

Banded BB Curl -> BB Curl -> Band Curl:
10kg + band x 15 -> 10kg x 15 -> Red Band x 15
15kg + band x 15 -> 15kg x 15 -> Red Band x 15
20kg + band x 15 -> 20kg x 15 -> Red Band x 15

Ab Rollout:
Bw x 15
10kg x 12 x 3 sets

Standing Cable Crunch:
50kg x 15 x 2 sets
60kg x 15
65kg x 15

Facepull:
30kg x 20
35kg x 20
40kg x 20

Came to spend the independent study week to my parents place. Minimum studying and maximum training.
 
Deadlift:
70kg x 5
110kg x 5
130kg x 2
145kg x 1
157½kg x 2 x 4 sets - belt
157½kg x 5 - belt
110kg x15

OHP:
20kg x bunch
30kg x 5
40kg x 5
45kg x 5
52½kg x 4
40kg x 8 x 3 sets

Bent Over Row:
45kg x 15
75kg x 12
85kg x 10 x 5 sets

Pistol Squats:
5kg x 8 x 3 sets
- Tried these out for a change. Felt pretty good. I've been afraid of doing these because of my knees used to mildly dislocate. But now they felt fine.

JM Press:
20kg x 15
30kg x 12 x 2 sets
35kg x 12
- Another new exercise. Needed some time to used to the movement. Need to think of it more as a press instead of an extension.

Cable Tricep Extension:
35kg x 15 x 3 sets

 
Bench Press: - paused
20kg x bunch
40kg x 8
60kg x 6
80kg x 4
90kg x 1
97½kg x 2 x 5 sets
97½kg x 4

Pull Ups:
Bw x 12 x 10 sets
- Yeah that was fun

Paused Squat:
20kg x bunch
65kg x 5
85kg x 3
102½kg x 5 x 5 sets

Alt. DB Curl:
12½kg x 15 x 3 sets
15kg x 12
17½kg x 6

Cable Curl: - dropset
30kg x 10 -> 20kg x 20 x 3 sets

Semi Dragonflag:
Bw x 15 x 4 sets

This was yesterdays workout. I was too tired to type it out so had to wait for today. Everything felt great but might be because I've been staying at my parents for this week so nutrition has been on point or at least (more than) adequate amount of calories, lol. Well it's okay for now because next month I want to try a vegetarian diet just to see if I can do it so eating a little more now should be ok.

Also today is my 24th birthday.

Might workout later if I have time.
 
Happy belated birthday, Kid!

And 12x10 is some hard stuff, how long did that take you? Any inclination to do the 600 pull ups in an hour stunt?
 
Connor Lutz Intermediate Program C1, W1 & D1

Squat:
20kg x bunch
60kg x 6
90kg x 4
105kg x 6 x 5 sets

Bench Press: - paused
20kg x bunch
50kg x 10
75kg x 7 x 5 sets

Pull Ups:
Bw x 8
20kg x 5 x 5 sets - overhand
Bw x 10 x 3 sets

Incline Bench: - paused
20kg x bunxh
45kg x 6
65kg x 6 x 3 sets

TRX- Pike:
Bw x 10 x 2 sets
- didn't enjoy these

Incline Rollout:
Bw x 12 x 2 sets
- did enjoy these

Peck Deck:
45kg x 10 x 4 sets
Rear Delt Flyes:
23kg x 15 x 4 sets
 
Happy birthday brüh! Here's to getting your freak on in the year 2017!
 
Paused DL:
60kg x 5
90kg x 3
102,5kg x 5 x 4 sets

Deadlift: - emom
110kg x 3 x 8 sets

Bench Press: - paused
20kg x bunch
45kg x 8
65kg x 5
82,5kg x 5 x 5 sets
82,5kg x 2 x 2 sets - 3ct pause

Cable Rows:
110lbs x 10
135lbs x 10 x 3 sets
145lbs x 10 x 2 sets
- In the new gym the machine weights are in lbs.

Semi Dragonflag:
Bw x 12 x 4 sets
 
Late to the party, but happy birthday Kid. Hope you had a pleasant time.
 
Squat:
20kg x bunch
60kg x 8
90kg x 4
120kg x 2 x 6 sets
- No belt

Pull Ups:
Bw x 10
12,5kg x 10 x 5 sets

Paused Squat:
95kg x 5 x 4 sets

Bench Press: - paused
20kg x bunch
40kg x 10
60kg x 7
80kg x 5
90kg x 3 x 5 sets
90kg x 7 - touch&go

Plank:
Bw x 40sec x 3 sets
---- superset ----
AB Rollout:
Bw x 15 x 3 sets

Hanging Leg Raises:
Bw x 15 x 3 sets
 
Pull Ups: - overhand
Bw x 10
10kg x 5
20kg x 3
30kg x 2
40kg x 2
50kg x 1
- Not sure if I broke two PR's but felt nice

OHP:
30kg x 10 x 3 sets - with trap bar
30kg x 10 x 3 sets - behind the neck
--- superset---
12½kg x 12 x 6 sets

EZ- Curl:
10kg x bunch
30kg x 12 x 4 sets

Just a short fluff session that was done on friday.
 
DEADLIFT:
60kg x 5
100kg x 5
120kg x 4
127,5kg x 3 x 2 sets
135kg x 3 x 3 sets
- Again no belt

BENCH PRESS:
20kg x bunch
50kg x 3
70kg x 2
85kg x 1 x 5 sets

TRX STANDING ROLLOUT:
Bw x 20 x 3 sets

BENT OVER ROW:
20kg x bunch
60kg x 10
80kg x 10
87,5kg x 10 x 5 sets

HIP SUPPORTED SIDE BEND:
Bw x 20/20 x 3 sets
---- superset ----
HANGING LEG RAISE:
Bw x 20 x 3 sets

PECK DECK:
50kg x 12 x 4 sets
- #nowarmup
 
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