Reply To: 2013 Training Log

February 12, 2019 at 10:46 pm #9322
Fraser_9to5
Keymaster

    Feb 4

    Bench Press
    5 x 86kg
    3 x 98kg
    2 x 110kg

    DB Curls
    3 x 8 x 20kg

    Close Grip Bench Press
    3 x 7 x 83.5kg

    Rotator Cuff
    2 x 2 x 10

    Feb 5

    Single Leg Skipping (change every 5 reps)
    3 x 100 w 2mins rest
    1 x 100

    Speed Squats
    3 x 6 x 98.5kg

    GHR
    3 x 6

    Sliding Leg Curl
    3 x 10

    Bodysaw til my body’s sore
    3 x 25

    Feb 6

    Treadmill Walk

    6.2kph, 3 deg, 37 mins

    Meant to be 42 mins but I didn’t read the workout beforehand just put it on what I felt was a challenge. Will do it 2x/wk and do a tempo session and two squat sessions each week.

    Feb 7

    Shoulder Press
    2 x 5 x 58.5kg
    5 x 68.5kg

    Chin Ups
    3 x 12

    Dips
    3 x 25

    Feb 10

    Back Squat
    3 x 98kg
    3 x 112kg
    8 x 126kg (belt)

    SLRDL
    3 x 8 x 29kg

    RLESS
    2 x 8 x 73.5kg

    Body Saw
    2 x 25

    Feb 11

    Bench Press
    5 x 76kg
    5 x 88kg
    6 x 100kg

    DB Curls
    3 x 8 x 20kg

    Close Grip Bench Press
    2 x 7 x 83.5kg

    Rotator Cuff
    2 x 2 x 10

    Feb 12

    Track Work

    2 x 6 x 100m (50m jog/50m walk)
    4 x 100m (30 secs rest)

    Feb 13

    Treadmill Walk
    6.3kph, 3 deg incline, 44 mins

    Feb 14

    Back Squat
    5 x 105kg
    3 x 119kg
    5 x 133kg (belt)

    RLESS
    2 x 8 x 73.5kg

    SLRDL
    3 x 8 x 29kg

    Body Saw
    3 x 25 (1 min rest)

    Feb 15

    Shoulder Press
    3 x 56kg
    3 x 64kg
    3 x 72kg (very shaky)

    Chin Ups
    3 x 12

    Dips
    3 x 25

    Half-Kneeling Cable Raise
    3 x 10 x 10kg

    Feb 16

    SL Hops
    4 x 100 (2 mins)

    Hang Power Clean
    1 x 6 x 58.5kg
    2 x 6 x 63.5kg

    GHR
    3 x 6

    Sliding Leg Curl
    3 x 10

    Bodysaw
    3 x 25

    Feb 17

    Treadmill Walk
    5.8kph, 6 deg incline, 44 mins

    Feb 18

    Bench Press
    3 x 82kg
    3 x 94kg
    3 x 106kg

    DB Curls
    3 x 9 x 20kg

    Close Grip Bench Press
    3 x 7 x 83.5kg

    Rotator Cuff
    2 x 2 x 10

    Feb 19

    Track Work
    3 x 4 x 100m (30 secs, 5 mins)
    2 x 100m (30 secs)

    Feb 20

    Treadmill Walk
    6.4kph, 3 deg inclince, 47 mins

    Feb 21

    Circuits
    12 x 3 x 30 secs, 1 min rest

    Feb 22

    OHP/Push Press
    5 x 60kg
    3 x 68kg
    1 x 76kg

    Chin Ups
    3 x 12

    Dips
    3 x 25

    Half Kneeling Cable Raise
    3 x 8 x 15kg

    Feb 23

    SL Hops
    4 x 80

    Hang Power Cleans
    2 x 6 x 63.5kg
    1 x 6 x 68.5kg

    GHR
    3 x 6

    Sliding Leg Curl
    3 x 10

    Body Saw
    3 x 25

    Feb 24

    Treadmill Walk

    5.8kph, 7 deg, 45 mins

    Incline doesn’t bother me, this seems easier than the faster speed.

    Feb 26

    Bench Press
    5 x 88kg
    3 x 100kg
    2 x 112kg PB

    DB Curls
    3 x 9 x 20kg

    Close Grip Bench Press
    2 x 7 x 83.5kg

    Rotator Cuff
    2 x 2 x 10

    Feb 27

    Track Work

    4 x 4 x 100m (30 sec/4.5 mins)
    High Knees, 25m
    Forward Lunges, 25m

    Feb 28

    DB Shoulder Press (1)
    3 x 10 x 20kg

    Chin Ups (1)
    3 x 12

    DB Rows (2)
    3 x 10 x 29kg

    Diamond Press ups (2)
    3 x 15