Reply To: 2013 Training Log

#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