2013 Training Log

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  • #9321
    Fraser_9to5Fraser_9to5
    Keymaster

    Okay one more year… In 2013 I believe I was just lifting for the sake of it and had no real goal in mind. My formatting was different back then and I’m not going to spend the time changing it.

    Jan 3 2013

    Pause Squats
    5 x 88.5kg
    5 x 93.5kg
    5 x 98.5kg

    RLESS
    3 x 8 x 68.5kg

    SLRDL
    3 x 8 x 29kg

    SL Calf Lowers
    2 x 25

    Jan 4

    Overhead Press
    3 x 8 x 53.5kg

    Dips
    3 x 25

    Chin Ups
    3 x 12

    Half-Kneeling Cable Lift
    3 x 10 x 10kg

    Ab Wheel Standing
    3 x 6

    Bare Foot Treadmill Walk
    37 mins, 3 deg incline, 5.9 kph

    Jan 8

    Sumo Deadlift
    3 x 112kg
    3 x 128kg
    3 x 144kg

    Sliding Leg Curl
    3 x 9

    GHR
    3 x 5

    Jan 9

    Bench Press
    3 x 79kg
    3 x 90kg
    5 x 101kg

    DB Curls
    3 x 8 x 20

    Close Grip Bench Press
    3 x 6 x 83.5kg

    Ab Wheel
    3 x 6

    Jan 10

    Bare Foot Treadmill Walk

    40 mins, 3 deg, 6.0kph

    Was genuinely bare foot last time and got a blister from the heat/friction of the belt, so this morning was in socks and with the help of the radio I was able to zone out and didn’t clock watch until the final 6 mins.

    Jan 11

    Pause Squats
    5 x 98.5kg
    5 x 103.5kg

    Regular Squats
    8 x 108.5kg

    RLESS
    3 x 8 x 68.5kg

    SLRDL
    3 x 8 x 29kg

    Single Leg Calf Lowers
    2 x 40

    Jan 12

    Bare Foot Treadmill Walk
    40 mins, 3 deg, 6.0kph

    Jan 15

    Sumo Deadlift
    5 x 120kg
    3 x 136kg
    1 x 152kg

    Static Deadlift Hold
    100kg x 10 secs

    GHR
    3 x 6

    Sliding Leg Curl
    3 x 10

    Bodysaw
    4 x 15

    BW Overhead Pallof Press (body at an angle)
    3 x 10

    Jan 16

    Bench Press
    5 x 84kg
    3 x 96kg
    4 x 107kg

    DB Curls
    3 x 8 x 20kg

    Close Grip Bench Press
    3 x 7 x 83.5kg

    Jan 17

    Back Squats
    8 x 108.5kg
    8 x 113.5kg
    5 x 118.5kg

    SLRDL
    3 x 8 x 29kg

    Calf Lowers
    2 x 50

    Body Saw
    3 x 20

    Jan 21

    Overhead Press
    3 x 6 x 58.5kg

    Dips
    3 x 25

    Chin Ups
    3 x 12

    Half Kneeling Cable Lift
    3 x 10 x 10kg

    Ab Wheel Standing
    3 x 6

    Jan 22

    Sumo Deadlift (with my new Belt :D)
    5 x 104kg
    5 x 120kg
    9 x 136kg

    Static Deadlift Hold
    100kg x 15 secs

    GHR
    3 x 6

    Sliding Leg Curl
    3 x 10

    Jan 23

    Bench Press
    5 x 75kg
    5 x 86kg
    6 x 98kg

    DB Curls
    3 x 8 x 20kg

    Close Grip Bench Press
    3 x 7 x 83.5kg

    Bodysaw
    3 x 20

    Jan 25

    Back Squats
    5 x 91kg
    5 x 105kg
    10 x 119kg (belt)

    SLRDL
    3 x 8 x 29kg

    RLESS
    2 x 8 x 73.5kg

    Single Leg Calf Lowers
    60 reps per leg

    Body Saw
    3 x 20

    Jan 29

    Sumo Deadlift
    3 x 112kg
    3 x 128kg (belt)
    4 x 144kg (belt)

    Deadlift Static Hold
    110kg x 10 secs

    GHR
    3 x 6

    Sliding Leg Curl
    3 x 10

    Jan 30

    Bench Press
    3 x 81kg
    3 x 92kg
    3 x 103kg

    DB Curls
    3 x 8 x 20kg

    #9322
    Fraser_9to5Fraser_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

    #9323
    Fraser_9to5Fraser_9to5
    Keymaster

    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

    #9324
    Fraser_9to5Fraser_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

    #9325
    Fraser_9to5Fraser_9to5
    Keymaster

    *Some of these sessions in a public gym as I was a fitness instructor and would do my own workout in the break*

    May 1

    Bench Press
    3 x 5 x 90kg

    DB Rows
    3 x 10 x 35kg

    DB Press
    3 x 10 x 27.5kg

    DB Curl
    3 x 10 x 18kg

    Spiderman Press-Ups
    3 x 12

    May 2

    Track Work

    250m – 35.9
    200m – 26.6
    150m – 18.2
    100m – 12.1 =PB
    50m – 6.4

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

    Ab Wheel
    3 x 1 minute

    May 3

    Warm up – KB Swings 2 x 25 x 15kg

    Power Clean
    3 x 10 x 60kg

    Bench Press
    2 x 10 x 80kg
    1 x 9 x 80kg

    Back Squat
    3 x 10 x 110kg

    DB Rows
    3 x 10 x 35kg

    DB Press
    3 x 10 x 25kg

    DB Curls
    3 x 10 x 17.5kg

    Landmine
    3 x 20 x bar + 5kg

    May 5

    Power Clean
    5 x 70kg
    4 x 72.5kg
    3 x 75kg
    2 x 77.5kg
    1 x 80kg

    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 35kg

    DB Windmills
    1 x 12 x 10kg
    2 x 10 x 12.5kg

    May 7

    KB Swings
    4 x 60 x 15kg

    High Knees, 2 x 20m
    Walking Lunges, 2 x 25m

    May 8

    Power Clean
    3 x 5 x 72.5kg

    Bench Press
    3 x 5 x 90kg

    Back Squat
    3 x 5 x 120kg

    DB Rows
    3 x 10 x 35kg

    DB Press
    3 x 10 x 25kg

    DB Curl
    3 x 8 x 20kg

    Spiderman Press-Ups
    3 x 14

    May 9

    Track Work

    3 x 5 x 100m (30 sec/2.5 mins) average 15-15.5 secs

    1 mile
    6 mins 40 secs

    Walking Lunges, 30m, 20m
    High Knees, 30m, 20m

    Ab Wheel 3 x 1 minute

    May 10

    Track Work (again!)

    300m – 47.1
    200m – 31.6
    100m – 15.8

    300m – 42.8
    200m – 27.7
    100m – 12.4

    May 12

    Hip Mobility
    Broad Jumps

    Plyo Hops
    2 x (2 x 30m hops, 3 x 30m)

    Plyometric session on grass, good co-ordination having not done it in ages and was pleased with the difficulty.

    May 14

    Power Cleans
    5 x 72.5kg
    4 x 72.5kg
    3 x 77.5kg
    2 x 80kg
    1 x 82.5kg

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

    Back Squat
    5 x 120kg
    4 x 125kg
    3 x 130kg
    2 x 135kg
    1 x 140kg

    DB Rows
    3 x 10 x 35kg

    DB Curl
    3 x 10 x 20kg

    DB Press
    1 x 10 x 27.5kg
    1 x 10 x 25kg
    stopped – nerve pain

    DB Windmill
    3 x 10 x 12.5kg

    May 15

    Track Work

    250m – 33.6
    200m – 26.9
    150m – 19.3
    100m – 13.2
    50m – 6.4

    Walking Lunges, 35, 15m
    High Knees 35, 15m

    Spiderman Press-ups 3 x 16

    May 18

    Bench Press
    80kg x 9, 5, 4

    DB Floor Press
    3 x 8 x 25kg

    Chin Ups/Pullups
    2 x 2 x 8

    Lat Raise
    3 x 12 x 5kg

    DB Curl
    3 x 8 x 20kg

    Landmine
    3 x 10 x 30kg

    May 19

    Track Work

    Plyo Jumps
    2 x 30m hops (best of ~5.10)
    3 x 30m (best ~4.25)

    300m – 44.6
    200m – 29.4
    100m – 14.1

    300m – 41.7
    200m – 26.8
    100m – 12.3

    Ab Wheel, 3 x 1 minute

    May 21

    Track Work

    Plyometric Hops
    2 x 30m Hops
    3 x 30m

    250m – 34.9
    200m – 26.9
    150m – 18.8
    100m – 12.2
    50m – 7.0

    I stepped on a slippery patch of floor yesterday and tweaked my groin, started to feel it in the 150m today, more in the 100m and the 50m was at 80% just to complete the session as it was seizing up a bit.

    Update: Injury feels more hip flexor than groin, it impacts my walking so could be a few days before I can run. Hoping I can squat tomorrow!

    May 22

    Bench Press
    8 x 60kg
    5 x 80kg
    5 x 90kg
    5 x 95kg

    DB Bench
    2 x 10 x 32.5kg
    1 x 9 x 32.5kg

    DB rows
    4 x 12 x 35kg

    Reverse Flyes
    2 x 12 x 5kg

    DB Windmill
    3 x 12 x 12.5kg

    May 23

    Back Squat
    5 x 60kg
    5 x 90kg
    5 x 110kg

    Reverse Lunge
    2 x 10 x 60kg
    1 x 10 x 65kg

    Good Mornings
    2 x 8 x 40kg
    1 x 8 x 45kg

    Plate Hold
    3 x 20kg per hand x 1 minute

    May 25

    Bench Press
    80kg x 10, 6, 5

    DB Floor Press
    3 x 8 x 25kg

    Chin Ups/Pull Ups
    2 x 2 x 9

    Lat Raise
    3 x 12 x 6.25kg

    Bicep Curl
    3 x 8 x 20kg

    Landmine
    3 x 10 x bar + 15kg

    May 26

    Track Work

    2 x 500m (sub 1:40)
    2 x 600m (sub 2:00)
    1 mile – 6 mins 0 secs PB

    Ab Wheel Standing
    3 x 5

    May 27

    Back Squat
    5 x 60kg
    5 x 90kg
    5 x 110kg
    5 x 125kg

    Reverse Lunges
    3 x 10 x 65kg

    Good Mornings
    2 x 8 x 45kg
    1 x 8 x 47.5kg

    Plate Hold
    3 x 20kg x 65 secs

    May 30

    Bench Press
    5 x 90kg
    5 x 92.5kg

    DB Bench
    2 x 10 x 32.5kg
    1 x 9 x 32.5kg

    DB Rows
    4 x 12 x 35kg

    DB Reverse Flyes
    2 x 12 x 5kg

    DB Windmill
    3 x 10 x 15kg

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