Reply To: 2013 Training Log

#9324
Fraser_9to5
Keymaster

Apr 11

Bench Press
3 x 5 x 88.5kg

DB Rows
3 x 10 x 29kg

DB Overhead Press
3 x 10 x 21.5kg

DB Curls
3 x 10 x 19kg

Body Saw (slow)
10 reps

Apr 12

Track Work

250m – 33.3
200m – 27.4
150m – 20.1
100m – 13.2
50m – 6.7

Walking Lunges, 40m

Apr 17

Bench Press
3 x 5 x 91kg

DB Curls
3 x 10 x 19kg

DB Rows
3 x 10 x 29kg

DB Press
3 x 10 x 21.5kg

Bodysaw
10 slow reps

Apr 18

Track Work

250m – 34.4
200m – 28.2
150m – 19.1
100m – 12.5
50m – 6.5

High Knees, 2 x 20m
Walking Lunges, 2 x 20m

Apr 19

SL Box Jumps
5 x 5 per leg

Bench Press
3 x 10 x 81kg

DB Rows
3 x 10 x 29kg

DB Curls
3 x 10 x 19kg

DB Press
3 x 10 x 21.5kg

Ab Ripper X, complete

Back Squat
1 x 10 x 103.5kg
2 x 10 x 108.5kg

Apr 22

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

DB Rows
3 x 10 x 29kg

DB Press
3 x 10 x 24kg

DB Curls
3 x 10 x 19kg

Bodysaw
14 slow reps

Apr 23

Track Work

250m – 34.2
200m – 26.3 PB
150m – 19.5
100m – 12.6

Apr 24

Power Cleans
3 x 5 x 71kg

Bench Press
3 x 5 x 91kg

DB Rows
3 x 10 x 34kg

Lower Body ISO Resistance Bands
3 x 3 x 15 secs

Spiderman Press-ups
3 x 10

Apr 25

Track Work
10 x 400m (4 mins rest) all in 80 secs
400m in 63.7

Ab Wheel, 3 x 10

Apr 26

DB Bench Press
3 x 10 x 32.5kg

DB Rows
3 x 10 x 32.5kg

DB Press
3 x 10 x 25kg

DB Curls
3 x 10 x 18kg

Landmine
3 x 10 x 30kg

Apr 29

Back Squat
5 x 117.5kg
4 x 122.5kg
3 x 127.5kg
2 x 132.5kg
1 x 137.5kg

Bench Press
5 x 87.5kg
4 x 92.5kg
3 x 97.5kg
2 x 102.5kg
1 x 107.5kg

DB Rows
3 x 10 x 32.5kg

DB Press
3 x 10 x 25kg

DB Curls
3 x 10 x 17.5kg

Ab Crunch Machine
3 x 18 x 39kg