Reply To: 2010 Training Log

#10417
Fraser_9to5
Keymaster

Dec 16

Running Arms
3 x 70

Bench Press (1)
5 x 67.5kg
5 x 77.5kg
9 x 87.5kg

Explosive Pushups (1)
3 x 8

Dips
3 x 20

Dec 17

Back Squat
5 x 97.5kg
5 x 112.5kg
10 x 127.5kg

Stiff Legged Deadlift (1)
2 x 7 x 118.5kg

Bird Dogs (1)
2 x 20

Reverse Crunch Hold
3 x 30 secs

Side Bridge, 70 secs

Dec 19

Seated Jumps
1 x 5 x 100cm
2 x 5 x 105cm

Rebound Jumps
3 x 5 x 40cm->100cm

Pullups (14,14,11) and Dips (20,20,20)

Front Squat
5 x 70kg
5 x 81kg
14 x 92kg

Hip Thrusts
2 x 10 x 70kg
1 x 10 x 75kg

Sliding HS Curl
1 x 12 x 5kg
2 x 10 x 10kg

Ab Circuit, 5 mins

Dec 23

Running Arms
3 x 80

Bench Press (1)
3 x 72.5kg
3 x 82.5kg
7 x 92.5kg

Explosive Pushups (1)
3 x 8

Dips
3 x 20

Back Squats
3 x 105kg
3 x 120kg
6 x 135kg

Stiff Legged Deadlift (1)
2 x 8 x 118.5kg

Bird Dogs
2 x 20

Reverse Crunch Hold
3 x 30 secs

Dec 25

Seated Jumps
3 x 5

Rebound Jumps
3 x 5

Front Squat
3 x 76kg
3 x 86kg
12 x 97kg

Sliding HS Curl
2 x 10 x 10kg
1 x 10 x 15kg

Hip Thrusts
2 x 10 x 75kg
1 x 10 x 80kg

Ab Crunches
4 x 45

Side Bridge, 75 secs

Dec 27

DB Rows
3 x 10 x 37.5kg

Plate Toss
3 x 12 x 15kg

Alternate DB Bench (1)
1 x 19 x 36kg
1 x 17 x 36kg

Explosive Pushups (1)
2 x 8

Dec 28

Power Cleans
2 x 1 x 86kg
1 x 88.5kg
1 x 91kg
1 x 94.5kg P.B.
1 x 95.5kg P.B.

Good Mornings
2 x 9 x 67.5kg

Ab Circuit, 5 mins 30

Dec 29

Running Arms
3 x 90

Bench Press (1)
5 x 77.5kg
3 x 87.5kg
6 x 97.5kg

Explosive Pushups (1)
3 x 8

Dips
3 x 20

Dec 30

Back Squats
5 x 112.5kg
3 x 127.5kg
3 x 142.5kg

Stiff Legged Deadlift (1)
2 x 7 x 121kg

Bird Dogs (1)
2 x 20

Reverse Crunch Hold
3 x 30 secs