Alchemy Reborn

- Saturday, September 16th -

OHP:
20kg x bunch
30kg x 8
40kg x 5
50kg x 3
55kg x 2 x 2 sets
57½kg x 1 x 3 sets

Pull-Ups:
Bw x 10
20kg x 5
30kg x 3
35kg x 2 x 2 sets
42½kg x 1 x 2 sets
42½kg x 4

Push Press:
62½kg x 1 x 10 sets - EMOM

Close Grip Bench:
50kg x 8
80kg x 6 x 5 sets

Seated Horizontal Lever Row:
20kg's x 12
35kg's x 12
45kg's x 12 x 5 sets
- lgoged as in weights per side

Overhead Tricep Extension:
30kg x 15 x 4 sets
- superset -
Cable Curls:
30kg x 15 x 4 sets

Cable Upright Rows:
40kg x 20 x 4 sets
- superset -
Facepull:
40kg x 20 x 4 sets
 
- Sunday, September 17th -

Squat:
50kg x 8
80kg x 5
105kg x 3
120kg x 3
125kg x 2 x 2 sets
132½kg x 1 x 2 sets
132½kg x 5 - belt
- the only set of the whole cycle where I used a belt

Snatch Grip DL:
90kg x 5
125kg x 5 x 5 sets
- superset -
Ab Rollout:
20kg x 12 x 5 sets

Super Squat Machine:
100kg x 8
115kg x 8
130kg x 8
145kg x 8 x 4 sets

Lunges:
15kg's x 10/10 x 3 sets

Hamstring Curls:
45kg x 12 x 3 sets
- superset -
Single Leg Glute Bridge:
Bw x 10/10 x 3 sets
 
- Monday, September 18th -

Bench Press:
50kg x 8
70kg x 5
80kg x 3
90kg x 3
95kg x 2 x 2 sets
100kg x 1 x 2 sets
100kg x 5
105kg x 1 x 4 sets

Bent Over Row:
50kg x 10
70kg x 8
90kg x 6
107½kg x 6 x 5 sets

Seated DB Press:
12½kg x 8
17½kg x 8
22½kg x 7,8,6,8,5

Pull-Ups: - 5min AMRAP
Bw x 22, 10, 8, 8, 3

Spider Curl:
10kg x 10
20kg x 10
25kg x 8
30kg x 7 x 3 sets
- dropset -
30kg x 7 -> 25kg x 10 -> 20kg x 15

DB Skullcrusher:
11kg x 12 x 5 sets

Reverse Peck Deck:
35kg x 15 x 4 sets
- superset -
Seated DB Side Raise:
10kg x 15 x 4 sets
 
- Tuesday, September 19th -

Deadlift:
70kg x 5
110kg x 3
140kg x 3
150kg x 2 x 2 sets
157½kg x 1 x 2 sets
157½kg x 5

SSB Squat:
40kg x 5
70kg x 5
100kg x 5 x 5 sets

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

GHR:
Bw x 15 x 3 sets
- superset -
Glute Raise:
15kg x 12, 12, 20

Leg Extension:
52kg x 10 x 5 sets

Standing "TRX" Rollout:
Bw x 15 x 3 sets
- superset -
"TRX" Pike:
Bw x 15 x 3 sets
 
- Wednesday, September 20th -

Bench Press:
40kg x 8
60kg x 6
80kg x 3
87½kg x 5 x 10 x sets

OHP:
20kg x bunch
35kg x 6
45kg x 6 x 10 x sets

Pull- Ups:
Bw x 10
10kg x 6
20kg x 6 x 10 sets

Low Cable Row:
60kg x 15
70kg x 12 x 6 sets

Incline DB Curl:
11kg x 15 x 3 sets

Cable Tricep Extension:
40kg x 10 x 4 sets

DB Side Raise:
16kg x 10 x 4 sets


Quite honestly this one was just a "don't stress, just press"- kind of session. I got rejected from a commissioning party candidate for my thesis and have no idea to who to turn to next. BUT I'm going hiking this weekend with a few classmates and will take some pictures and post them here also!
 
Dear training log, never ever let me do 20 sets of multijoint pressing in the same session... my shoulders feel like I hit a truck.

Just testing sharing the pictures from todays schoold supported hike that we did and thought you guys would be interested in seeing some of the scenery :)

Let me know if the idea for picture sharing is bad and I will think of something else.





 
Okay got back from the hiking trip on Sunday and it was glorious. We walked altogether in total 54km and spend two nights in the wilderness. It was an experience that got me hooked and I for sure will do something like this again as soon as possible.


























 
Last edited:
Looks awesome Kid, I love stuff like that. Next Friday I am driving a mini-bus full of my colleagues 550 miles through the night to hike up Ben Nevis in the Scottish Highlands again. Will be pretty tired when we get there, but the fresh air, scenery and camaraderie will perk me up for what I hope is another enjoyable trip.

Here's to adventure!
 
MilkManUK said:
Looks awesome Kid, I love stuff like that. Next Friday I am driving a mini-bus full of my colleagues 550 miles through the night to hike up Ben Nevis in the Scottish Highlands again. Will be pretty tired when we get there, but the fresh air, scenery and camaraderie will perk me up for what I hope is another enjoyable trip.

Here's to adventure!
Click to expand...

Hell yeah, that sounds awesome! Like we slept pretty bad but just the nature gave me so much energy that I still feel it.
 
- Monday, September 25th -

OHP:
30kg x 6
40kg x 4
50kg x 4 x 3 sets
50kg x 8
55kg x 1
60kg x 1

Pull-Ups:
Bw x 10
15kg x 6
25kg x 4 x 3 sets
25kg x 10

Close Grip Bench:
65kg x 10 x 5 sets

DB Bent Over Row:
31kg's x 15 x 2 sets
33kg's x 15
35kg's x 15 x 2 sets

Cable Curl:
30kg x 15 x 5 sets
+ dropset

Cable Tricep Extension:
40kg x 15 x 5 sets
+ dropset

Cable Upright Row:
40kg x 15 x 5 sets
- dropset -
Lying Facepul:
40kg x 15 x 5 sets
 
- Tuesday, September 26th -

Squat: - no belt
50kg x 8
80kg x 5
100kg x 1
115kg x 4 x 3 sets
115kg x 11
120kg x 1
125kg x 1
130kg x 1

Deficit DL:
80kg x 5
102½kg x 8 x 4 sets

Front Leg Elevated Reverse Lunge:
6kg's x 10/10
8kg's x 10/10 x 4 sets

Super Squat Machine: - face in
50kg x 15
75kg x 15
100kg x 15 x 4 sets
- superset -
GHR:
Bw x 10 x 5 sets

Leg Extension:
39kg x 15
45kg x 15 x 3 sets
+ dropset

Ab Circuit: - 3 rounds
Cable Crunch: 75kg x 12
Ab Rollout: 10kg x 15
Hanging Leg Raises: Bw x max
 
I don't know what kind of happened last week. Everytime I came back from working out I felt tired and poop and was just too exhausted to do anything productive and that includes writing this log. But I will just jot down few happenings from last week.

Wednesday, 27th of September
Bench: 85kg x 10, 8, 6
- Did the AMRAP set and then did 2 more

Thursday, 28th of September
Deadlift: 135kg x 10, 150kg x 1, 160kg x 1

Friday, 29th of September
Bench: 80kg x 8 x 5 sets
OHP: 40kg x 10 x 4 sets

Those were just few things I did and achieved. I had a super busy weekend so it could be that the idea of the weekend sapped my energy beforehand and made me more tired than usual. That has happened before. This upcoming weekend also will kind of be busy since I'm going on a cruise with friends. So far I'm in good mood. Also the weather took a turn last week and I know it affects my mood a lot. It's funny when the exchange students ask "do you get used to the grey and dark?" and I'm like "lol, nope".
 
- Monday, 2nd of October -

OHP:
20kg x bunch
32½kg x 6
42½kg x 3
52½kg x 3 x 3 sets
52½kg x 6,5,4

Pull-Ups:
Bw x 10
20kg x 5
32kg x 3,3,3, 7

Close Grip Bench Press:
50kg x 8
70kg x 8 x 4 sets
- band pull-aparts for max reps after every set.

Chest Supported Row:
20kg x 10
40kg x 10
55kg x 10 x 4 sets
- weight as in plated added
- superset -
Push Up Dropset:
25kg x 10 -> Bw x 15

Alternating DB Curl:
12½kg x 10/10 x 2 sets
13½kg x 10/10 x 2 sets
15kg x 8/8

Overhead Tricep Extension:- seated
15kg x 20
25kg x 12 x 4 sets

Cable Upright Row:
40kg x 15 x 4 sets
- superset -
DB Side Raise:
12½kg x 15 x 4 sets
 
- Tuesday, October 3rd -

Squat:
50kg x 8
80kg x 5
100kg x 3
120kg x 3 x 3 sets
120kg x 10

Deficit DL:
110kg x 7 x 4 sets

Single Leg Press:
50kg x 15
100kg x 10 x 3 sets
- superset -
Single Leg Glute Raise:
Bw x 10 x 3 sets

Side Plank:
Bw x 1min x 3 sets
- superset -
Band Pallof Press:
Red Band x 20 x 3 sets

And that was it. I could have done more but I was so tired. I feel like I have never recovered from the hiking trip or that I never really caught up on rest. During this particular session my heart was having some issues and that's a sign that I could use some rest. Also today (the day after) my heart is still kind flippin' me off. So I think today is rest and I will just see how I feel tomorrow. Next week I have to kind of take it easy anyway. I will be going on a cruise during the weekend and we'll be back on Monday morning. Then on Wednesday I have a dentist appointment again and they will probably tell me not to work out for a few days. So here's to rest!
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,237,062
Messages
55,464,288
Members
174,785
Latest member
JoyceOuthw

Share this page

Back
Top