2013 Training Log

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  • #9321
    Fraser_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_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_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_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_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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