Advanced Alchemy II

[KidAlchemy]

From Friday;

BENCH PRESS: - paused
20kg x bunch
50kg x 8
70kg x 3
80kg x 3
90kg x 7, 3

CLOSE GRIP BENCH:
70kg x 8 x 4 sets

PULL UPS: - underhand
Bw x 10
20kg x 5 x 5 sets

SQUAT:
20kg x bunch
60kg x 8
90kg x 5
115kg x 4 x 5 sets

FACEPULL:
40kg x 15 x 5 sets

BEHIND THE BACK CABLE CURLS:
20kg x 15 x 5 sets

BULGARIAN SPLIT SQUAT:
10kg's x 10 x 3 sets

 

[KidAlchemy]

From Saturday;

OHP:
20kg x bunch
30kg x 5
37½kg x 3
45kg x 3
50kg x 6
37½kg x 9, 8, 8, 7 - supersetted with side raises

DB SIDE RAISES:
12½kg x 15 x 4 sets

DEADLIFT:
60kg x 5
90kg x 5
120kg x 1
127½kg x 5 x 5 sets
- Decided that last weeks 5x5 was too light so switched it here

CABLE ROW: - paused
65kg x 12 x 5 sets

CORE CIRCUIT:
Hollow Body x 40s
Plank x 40s
Rollout x 15
x 3 sets


Been a little busy since I started reading Name Of the Wind again. Kept me going from the moment I woke up 'till I fell asleep again. Took me 4 days to read through the 470 pages, I know... I'm not what I used to be.

 

[MilkManUK]

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