Reply To: 2013 Training Log

[Fraser_9to5]

Mar 2

Bench Press
3 x 10 x 85kg

Shoulder Press
3 x 10 x 21kg

Bicep Curls
3 x 10 x 18.5kg

DB Rows
3 x 10 x 31kg

Diamond Pressups
3 x 18

Abs, 4 mins

Mar 3

Power Cleans
3 x 10 x 58.5kg

Back Squat
3 x 10 x 98.5kg

Mar 6

Bench Press
3 x 5 x 88.5kg

DB Shoulder Press (1)
3 x 10 x 21kg

Chin Ups (1)
3 x 14

DB Rows
3 x 10 x 29kg

Mar 7

Track Work

250m – 39.5
200m – 31.0
150m – 20.9
100m – 13.2
50m – 6.7

Forward Lunges 30m
High Knees 30m

Mar 8

Box Jumps
5 x 5

Back Squat
3 x 10 x 98.5kg

Bench Press
3 x 10 x 78.5kg

DB Press (1)
3 x 10 x 20kg

DB Curls (1)
3 x 10 x 20kg

DB Rows (2)
3 x 10 x 29kg

Diamond Pressups (2)
3 x 18

Bodysaw
3 x 25

Mar 13

Power Clean
5 x 68.5kg
4 x 68.5kg
3 x 73.5kg
2 x 78.5kg
1 x 83.5kg

Bench Press
5 x 88.5kg
4 x 93.5kg
3 x 98.5kg
2 x 103.5kg
1 x 108.5kg

Back Squat
5 x 108.5kg
4 x 113.5kg
3 x 118.5kg
2 x 123.5kg
2 x 128.5kg

DB Rows
3 x 10 x 29kg

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

Chin Ups (1)
3 x 12

Mar 14

Track Work

250m – 37.4
200m – 29.8
150m – 21.0
100m – 13.0
50m – 6.6

Mar 15

Box Jumps
5 x 5

Back Squat
3 x 10 x 103.5kg

Bench Press
2 x 10 x 78.5kg
1 x 9 x 78.5kg

DB Press (1)
3 x 10 x 21.5kg

DB Curls (1)
3 x 10 x 19kg

DB Rows (2)
3 x 10 x 29kg

Diamond Pressups (2)
3 x 20

Bodysaw
3 x 30

Mar 18

Power Cleans
5 x 68.5kg
4 x 73.5kg
3 x 73.5kg
2 x 78.5kg
1 x 83.5kg

Bench Press
5 x 88.5kg
4 x 93.5kg
3 x 98.5kg
2 x 103.5kg
1 x 108.5kg

Back Squat
5 x 113.5kg
4 x 118.5kg
3 x 123.5kg
4 x 128.5kg
1 x 133.5kg

DB Rows
3 x 10 x 29kg

Shoulder Press (1)
3 x 10 x 21.5kg

Chin Ups (1)
3 x 14

Mar 19

Track Work
3 x 300m
47.3, 44.3, 44.2

High Knees, 30m
Walking Lunge, 30m

Mar 24

Bench Press
3 x 5 x 88.5kg

DB Rows
3 x 10 x 29kg

DB Press
3 x 10 x 21.5kg

DB Curls
3 x 10 x 19kg

Ab Ripper X

Good session, first in my new flat, abs were very sore from ab ripper.

Mar 26

Bench Press
3 x 10 x 81kg

DB Rows
3 x 10 x 29kg

Mar 27

Track Work

250m – 35.2
200m – 27.3
150m – 19.6
100m – 12.8
50m – 6.5