Alchemy Reborn

Discussion in 'Training Logs' started by KidAlchemy, Aug 22, 2017.

  1. KidAlchemy Purple Belt

    KidAlchemy
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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.
     
    #1
  2. MilkManUK Brown Belt

    MilkManUK
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    Welcome back Kid, glad to see you logging again. Looking forward to catching up on your training.
     
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  3. KidAlchemy Purple Belt

    KidAlchemy
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    Cheers, Milky! All the best to you.
     
    #3
  4. KidAlchemy Purple Belt

    KidAlchemy
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    - 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.
     
    #4
  5. KidAlchemy Purple Belt

    KidAlchemy
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    - 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.
     
    #5
  6. KidAlchemy Purple Belt

    KidAlchemy
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    - 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.
     
    #6
  7. KidAlchemy Purple Belt

    KidAlchemy
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    - 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.
     
    #7
  8. KidAlchemy Purple Belt

    KidAlchemy
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    - 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
     
    #8
  9. KidAlchemy Purple Belt

    KidAlchemy
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    - 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
     
    #9
  10. KidAlchemy Purple Belt

    KidAlchemy
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    - 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
     
    #10
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  11. KidAlchemy Purple Belt

    KidAlchemy
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    - 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
     
    #11
  12. KidAlchemy Purple Belt

    KidAlchemy
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    - 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

     
    #12
  13. MilkManUK Brown Belt

    MilkManUK
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    That's alot of work Kid. How long do these sessions take you?
     
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  14. KidAlchemy Purple Belt

    KidAlchemy
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    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.
     
    #14
  15. KidAlchemy Purple Belt

    KidAlchemy
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    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
     
    #15
  16. KidAlchemy Purple Belt

    KidAlchemy
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    - 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.
     
    #16
  17. KidAlchemy Purple Belt

    KidAlchemy
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    - 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
     
    #17
  18. KidAlchemy Purple Belt

    KidAlchemy
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    - 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


     
    #18
  19. KidAlchemy Purple Belt

    KidAlchemy
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    - 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
     
    #19
  20. KidAlchemy Purple Belt

    KidAlchemy
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    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
     
    #20

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