2016 Training Log

This topic contains 11 replies, has 1 voice, and was last updated by Fraser_9to5 Fraser_9to5 3 months, 2 weeks ago.

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  • #8739
    Fraser_9to5
    Fraser_9to5
    Keymaster

    I have a whole year of training that’s currently in a book so I thought it would be nice to stick it on here to fill in the gaps and allow others to see my training.

    3 Jan 2016

    Clap Pushups 3 x 8
    A1 Floor Press 6 x 60kg, 5 x 65kg, 4 x 70kg, 6 x 70kg, 5 x 75kg, 4 x 80kg
    A2 Bent Over Rows 6 x 5 x 60kg
    Chin Ups 3 x 8
    Rotator Cuff 2 x 12
    Jump Rope Tabata 8 rounds

    Garage gym now has big floor mats and a bench, ordered a squat cage which should arrive mid-week. It also has a leak in the brick work so I spent my rest periods mopping water off the floor.

    I brought the intensity up a touch here, chin ups were almost to failure and the second round of floor press was tougher. After I get a squat cage I will do Lower Body 1 at 60-70% effort and then I can establish set days for each session and ramp up the intensity.

    —-GAP—-

    I trained a few times in this period but I’d bought a new house and the garage gym was leaking so I couldn’t put any weights in.

    30 March

    Push Press – 25 x 1 x 55kg
    Pull ups – 30 x 1
    Single Arm Push up Progression – 4 x 8
    Inverted Rows – 4 x 10
    Jump Rope Tabata 20 on 20 off
    Seated Incline DB Curls – 3 x max x 9.5kg

    31 March

    Agile 8 warm up
    Box Jumps – 3 x 5
    Back Squat – 95kg, 40 reps total in 10 mins 35 secs
    KB Swing Tabata – 20 on 20 off

  • #8740
    Fraser_9to5
    Fraser_9to5
    Keymaster

    1 April

    Narrow Press ups – 30
    Dips – 20
    Bench Press – 5 x 5 x 85kg
    Bent Over Rows – 5 x 10 x 65kg
    Jump Rope Tabata 20 on 20 off
    Zottman Curls – 4 x max x 9.5kg
    Close Grip Bench – 4 x max x 60kg
    Hammer Curls – 4 x max x 15kg
    Hollow Rock – 3 x max

    5 April

    Narrow Press ups – 30
    Dips – 20
    Handstand – 50 secs
    Push Press – 25 x 1 x 55k7.g
    Pull ups – 30 x 1 x 1.25kg
    Inverted Rows – 4 x 11
    Jump Rope Tabata 20 on 10 off
    Seated Incline DB Curls – 4 x max x 9.5kg

    7 April

    Agile 8 warm up
    Box Jumps – 3 x 5
    Back Squat – 100kg, 40 reps total in 9 mins 50 secs
    KB Swing Tabata – 4 x 12 x 20kg

    8 April

    Narrow Press ups – 30
    Dips – 20
    Bent Over Rows – 5 x 10 x 65kg
    Zottman Curls – 4 x max x 9.5kg
    Narrow Press Ups – 2 x 25

    12 April

    Narrow Press ups – 30
    Dips – 20
    Handstand – 45 secs
    Push Press – 25 x 1 x 57.5kg
    Pull ups – 10 x 1 x 2.5kg, 10 x 2 x 2.5kg
    Single Arm Push up Progression – 4 x 8
    Inverted Rows – 4 x 10
    Jump Rope Tabata 20 on 10 off
    Seated Incline DB Curls – 4 x max x 9.5kg

    15 April

    Agile 8 warm up
    Box Jumps – 3 x 5
    Back Squat – 100kg, 40 reps total in 9 mins 59 secs
    KB Swings – 1 x 15 x 20kg

    Knackered from squats, too tired to KB swing.

  • #8741
    Fraser_9to5
    Fraser_9to5
    Keymaster

    18 April

    Agile 8 warm up
    Power Clean – 3 x 2 x 80kg
    Hex DL – 25 x 1 x 130kg
    RDL – 4 x 8 x 75kg
    Leg Raises – 4 x max

    19 April

    Narrow Press ups – 30
    Dips – 20
    Handstand – 60 secs
    Push Press – 25 x 1 x 60kg
    Pull ups – 15 x 2 x 2.5kg
    Single Arm Push up Progression – 1 x 10
    OH Tricep Press – 4 x max x 20kg
    Jump Rope Tabata 20 on 10 off
    Seated Incline DB Curls – 4 x max x 9.5kg

    22 April

    Agile 8 warm up
    Box Jumps – 3 x 5
    Back Squat – 100kg, 40 reps total in 9 mins 34 secs
    L-Sit Hold – 5 x 10 secs

    —GAP—

    Garage roof being repaired so no training for 10 days

  • #8742
    Fraser_9to5
    Fraser_9to5
    Keymaster

    3 May

    Narrow Press ups – 30
    Dips – 20
    Handstand – 60 secs
    L-Sit Hold – 5 x 10 secs
    Push Press – 25 x 1 x 60kg
    Pull ups – 15 x 2 x 2.5kg
    OH Tricep Press – 4 x max x 20kg
    Seated Incline DB Curls – 4 x max x 9.5kg

    4 May

    Agile 8 warm up
    Box Jumps – 3 x 5
    Back Squat – 102.5kg, 40 reps total in 10 mins 39 secs
    Leg Raises – 4 x 12

    9 May

    Narrow Press ups – 30
    Dips – 20
    Handstand – 60 secs
    Bench Press – 5 x 5 x 85kg
    Bent Over Rows – 5 x 10 x 65kg
    Dips – 5 x 12

    10 May

    Agile 8 warm up
    Box Jumps – 3 x 5 x 5kg
    Hex DL – 15,12,10 x 80kg + 1 min skipping
    DB Lunge – 3 x 20 x 10kg + 1 min skipping
    RDL – 15 x 70kg, 6,10 x 60kg + 1 min skipping
    Leg Raises – 4 x max
    Tabata – Squat, Burpee, Mountain Climb, Skip x 3 rounds

    13 May

    Narrow Press ups – 30
    Dips – 20
    Handstand – 60 secs
    Push Press – 25 x 1 x 62.5g
    Pull ups – 6 x 5 x 2.5kg
    OH Tricep Press – 6 x 12 x 20kg
    Seated Incline DB Curls – 10,10,8,8,7,7 x 12.5kg
    V-Sit – 32 total

    15 May

    Rowing Machine – 500m 1:46.5, 1:48.0, 1:56.0, 2:01.1, 2:03.9

    First day of owning this.

  • #8743
    Fraser_9to5
    Fraser_9to5
    Keymaster

    17 May

    Rowing Machine – 1000m in 3:59, 3:57 (2 mins)

    19 May

    Agile 8 warm up
    Box Jumps – 3 x 5 x 5kg
    Hex DL – 15,12,10 x 80kg + 1 min skipping
    DB Lunge – 3 x 20 x 10kg + 1 min skipping
    RDL – 15,12,10 x 60kg + 1 min skipping
    Tabata – Squat, Burpee, Mountain Climb, Skip x 2 rounds

    20 May

    Frogstand – 60 secs total
    Chinups – 3 x 10
    Dips – 3 x 10
    Reverse Crunch – 3 x 10
    Squat to calf raise – 3 x 10
    Pushups – 25,25,19

    A1 Jumping Jacks 3 x 30 secs
    A2 Mountain Climbers 3 x 30 secs

    21 May

    Rowing Machine – 4 x 500m (1 min) in 1:55.3, 1:57.7, 1:59.1, 1:57.6

    24 May

    Narrow Press ups – 30
    Dips – 20
    Handstand – 60 secs
    Push Press – 25 x 1 x 65kg
    Pull ups – 8,7,7,5,4 x 5kg
    OH Tricep Press – 12 x 22.5kg, 3 x 10 x 30kg
    Seated Incline DB Curls – 8 x 12.5kg, 4 x 8 x 15kg
    V-Sit – 32 total

    26 May

    Agile 8 warm up
    Box Jumps – 3 x 5 x 5kg
    Hex DL – 15,12,10 x 90kg + 1 min skipping
    DB Lunge – 3 x 20 x 10kg + 1 min skipping
    RDL – 15,12,10 x 60kg + 1 min skipping
    Tabata – Squat, Burpee, Mountain Climb, Skip x 2 rounds

    27 May

    Frogstand – 75 secs total
    Chinups – 3 x 10
    Dips – 3 x 10
    Reverse Crunch – 3 x 10
    Squat to calf raise – 3 x 10
    Pushups – 30,23,25

    A1 Jumping Jacks 3 x 30 secs
    A2 Mountain Climbers 3 x 30 secs

    28 May

    Rowing Machine – 2000m in 8:08.9

    Faded in the final 500m, first ever 2k attempt.

  • #8744
    Fraser_9to5
    Fraser_9to5
    Keymaster

    —GAP—

    June was a fitness challenge at work, lots of pull ups, push ups, lunges I won’t type them all out.

    1 July

    Weight = 74.4kg
    Pull ups – 4 x 10
    Archer Push ups – 4 x 12
    L-Sit – 4 x 30 secs
    Dips – 4 x 12
    Handstand – 4 x 30 secs

    4 July

    Box Jumps – 5
    Back Squat – 5 x 5 x 110kg, 20 x 85kg
    V-Sits – 60 total

    5 July

    Push Press – 3 x 5 x 60kg, 2 x 5 x 62.5kg
    Pull ups – 36 in 5 mins
    Push ups – 97 in 5 mins
    Rowing Machine – 1000m in 4:07
    L-Sit Holds – 5 x 10 secs

    7 July

    Hex DL – 5 x 3 x 140kg
    BB Hip Thrust – 4 x 8 x 75kg

    8 July

    Weight = 74.1kg
    Pull ups – 40 total
    California Press – 4 x 10 x 30kg
    Incline DB Curls – 8,8,6,6,8 x 15kg
    Ab Ripper X

    11 July

    Box Jumps – 5
    Back Squat – 3 x 5 x 110kg, 2 x 3 x 117.5kg, 20 x 90kg

    13 July

    Push Press – 5 x 5 x 62.5kg
    Pull ups – 50 total
    Push ups – 150 total
    Rowing Machine – 2000m in 8:25.6 (relaxed)

    15 July

    Hex DL – 5 x 1 x 150kg
    BB Hip Thrust – 4 x 8 x 80kg
    BB Curl Wide Grip 3 x 6 x 32.5kg
    DB Hammer Curl – 3 x 8 x 15kg
    DB Curl – 3 x 15 x 8.5kg

  • #8745
    Fraser_9to5
    Fraser_9to5
    Keymaster

    —GAP—

    60 day training plan for bigger arms, separate log

    5/3/1 Boring But Big

    19 Sept

    OHP – 5 x 40kg, 5 x 45kg, 5 x 50kg
    Bench Press – 5 x 10 x 45kg
    Chin Ups – 5 x 10
    BB Curls – 3 x 10 x 32.5kg
    Skull Crushers – 3 x 10 x 27.5kg
    Rear Delt Raise – 3 x 10 x 3.5kg

    21 Sept

    Bench Press – 5 x 60kg, 5 x 67.5kg, 5 x 77.5kg
    OHP – 5 x 10 x 30kg
    Bent Over Rows – 5 x 10 x 60kg
    BB Curls – 3 x 10 x 32.5kg
    Skull Crushers – 3 x 10 x 32.5kg
    Rear Delt Raise – 3 x 10 x 3.5kg

    22 Sept

    Hex DL – 5 x 90kg, 5 x 105kg, 5 x 120kg
    Back Squats – 5 x 10 x 60kg
    Ab Wheel – 5 x 15

    26 Sept

    Back Squats – 5 x 80kg, 5 x 90kg, 5 x 100kg
    Hex DL – 5 x 10 x 70kg
    Hanging Leg Raise – 5 x 10

    27 Sept

    OHP – 3 x 42.5kg, 3 x 47.5kg, 3 x 55kg
    Bench Press – 5 x 10 x 45kg
    Chin Ups – 5 x 10
    BB Curls – 3 x 10 x 32.5kg
    Skull Crushers – 3 x 10 x 32.5kg
    Rear Delt Raise – 3 x 10 x 3.5kg

    29 Sept

    Hex DL – 3 x 100kg, 3 x 112.5kg, 3 x 125kg
    Back Squats – 5 x 10 x 60kg
    Ab Wheel – 5 x 17

    30 Sept

    Bench Press – 3 x 62.5kg, 3 x 72.5kg, 3 x 80kg
    OHP – 5 x 10 x 30kg
    Bent Over Rows – 5 x 10 x 60kg

  • #8746
    Fraser_9to5
    Fraser_9to5
    Keymaster

    3 Oct

    Back Squats – 3 x 85kg, 3 x 95kg, 3 x 107.5kg
    Hex DL – 5 x 10 x 70kg
    Hanging Leg Raise – 5 x 10

    4 Oct

    OHP – 5 x 45kg, 3 x 50kg, 1 x 57.5kg
    Bench Press – 5 x 10 x 45kg
    Chin Ups – 5 x 10
    BB Curls – 3 x 10 x 32.5kg
    Skull Crushers – 3 x 10 x 32.5kg
    Rear Delt Raise – 3 x 10 x 3.5kg
    Rowing Machine – 1000m in 3:55.6

    6 Oct

    Hex DL – 5 x 105kg, 3 x 120kg, 1 x 135kg
    Back Squats – 5 x 10 x 60kg
    Ab Wheel – 5 x 18

    7 Oct

    Bench Press – 5 x 67.5kg, 3 x 77.5kg, 1 x 85kg
    OHP – 5 x 10 x 30kg
    Bent Over Rows – 5 x 10 x 60kg
    BB Curls – 3 x 9 x 35kg
    Skull Crushers – 3 x 10 x 35kg
    Rear Delt Raise – 3 x 10 x 3.5kg

    10 Oct

    Back Squats – 5 x 90kg, 3 x 102.5kg, 1 x 115kg
    Hex DL – 5 x 10 x 70kg
    Hanging Leg Raise – 5 x 10

    11 Oct

    Bench Press – 5 x 10 x 45kg
    Rear Delt Raise – 3 x 10 x 3.5kg
    Rowing Machine – 1000m in 3:46.7

    13 Oct

    Back Squats – 5 x 10 x 60kg
    Ab Wheel – 5 x 20

    14 Oct

    OHP – 5 x 10 x 32.5kg
    Bent Over Rows – 5 x 10 x 60kg
    BB Curls – 3 x 9 x 35kg
    Rear Delt Raise – 3 x 10 x 3.5kg

  • #8747
    Fraser_9to5
    Fraser_9to5
    Keymaster

    17 Oct

    Back Squats – 5 x 85kg, 5 x 95kg, 5 x 105kg
    Hex DL – 5 x 10 x 87.5kg
    Hanging Leg Raise – 5 x 10

    18 Oct

    OHP – 5 x 40kg, 5 x 47.5kg, 5 x 52.5kg
    Bench Press – 5 x 10 x 55kg
    Chin Ups – 5 x 10
    BB Curls – 3 x 8 x 36kg
    Skull Crushers – 3 x 8 x 36kg
    Rear Delt Raise – 3 x 12 x 3.5kg
    Rowing Machine – 1000m in 3:48.2

    20 Oct

    Hex DL – 5 x 95kg, 5 x 110kg, 5 x 122.5kg
    Back Squats – 5 x 10 x 75kg
    Hanging Leg Raise – 5 x 10

    21 Oct

    Bench Press – 5 x 60kg, 5 x 70kg, 5 x 77.5kg
    OHP – 5 x 10 x 37.5kg
    Bent Over Rows – 5 x 10 x 62.5kg
    BB Curls – 3 x 10 x 31kg
    Skull Crushers – 3 x 10 x 31kg
    Rear Delt Raise – 3 x 12 x 3.5kg

    24 Oct

    Back Squats – 3 x 87.5kg, 3 x 100kg, 3 x 112.5kg
    Hex DL – 5 x 10 x 87.5kg
    Hanging Leg Raise – 5 x 10

    25 Oct

    OHP – 3 x 42.5kg, 3 x 50kg, 3 x 57.5kg
    Bench Press – 5 x 10 x 55kg
    Chin Ups – 5 x 10
    BB Curls – 3 x 10 x 31kg
    Skull Crushers – 3 x 10 x 31kg
    Rear Delt Raise – 3 x 12 x 3.5kg

    27 Oct

    Hex DL – 3 x 102.5kg, 3 x 115kg, 3 x 130kg
    Back Squats – 5 x 10 x 75kg
    Hanging Leg Raise – 5 x 10

    28 Oct

    Bench Press – 3 x 65kg, 3 x 75kg, 3 x 82.5kg
    OHP – 5 x 10 x 37.5kg
    Bent Over Rows – 5 x 10 x 62.5kg
    BB Curls – 3 x 10 x 31kg
    Skull Crushers – 3 x 12 x 31kg
    Rear Delt Raise – 3 x 12 x 3.5kg

    31 Oct

    Back Squats – 5 x 95kg, 3 x 105kg, 1 x 120kg
    Hex DL – 5 x 10 x 87.5kg
    Hanging Leg Raise – 5 x 10

  • #8748
    Fraser_9to5
    Fraser_9to5
    Keymaster

    1 Nov

    OHP – 5 x 47.5kg, 3 x 52.5kg, 1 x 60kg
    Bench Press – 5 x 10 x 55kg
    Chin Ups – 5 x 10
    BB Curls – 3 x 10 x 31kg
    Skull Crushers – 3 x 12 x 31kg
    Rear Delt Raise – 3 x 10 x 4.5kg

    3 Nov

    Hex DL – 5 x 110kg, 3 x 125kg, 1 x 137.5kg
    Back Squats – 5 x 10 x 75kg
    Hanging Leg Raise – 5 x 10

    4 Nov

    Bench Press – 5 x 70kg, 3 x 80kg, 1 x 90kg
    OHP – 5 x 10 x 37.5kg
    Bent Over Rows – 5 x 10 x 65kg
    BB Curls – 3 x 10 x 31kg
    Skull Crushers – 3 x 12 x 31kg
    Rear Delt Raise – 3 x 10 x 4.5kg

    7 Nov

    Hex DL – 5 x 10 x 102.5kg
    V-Sits – 5 x 10
    Bench Press – 5 x 10 x 67.5kg
    Chin Ups – 5 x 10
    Rowing Machine – 10 x 250m (1 min)
    Burpee Tabata – 4 mins (53 total)

    10 Nov

    Back Squats – 5 x 10 x 90kg
    V-Sits – 5 x 10
    OHP – 5 x 10 x 42.5kg

    11 Nov

    Bent Over Rows – 5 x 10 x 65kg
    Rear Delt Raise – 3 x 10 x 4.5kg
    Rowing Machine – 10 x 250m (1 min)

    14 Nov

    Back Squats – 5 x 85kg, 5 x 97.5kg, 5 x 110kg
    Hex DL – 5 x 10 x 105kg
    Hanging Leg Raise – 5 x 10

    15 Nov

    OHP – 5 x 42.5kg, 5 x 47.5kg, 5 x 55kg
    Bench Press – 5 x 10 x 67.5kg
    Chin Ups – 5 x 10
    BB Curls – 3 x 10 x 31kg
    Skull Crushers – 3 x 12 x 31kg
    Rear Delt Raise – 3 x 10 x 4.5kg

  • #8749
    Fraser_9to5
    Fraser_9to5
    Keymaster

    17 Nov

    Hex DL – 5 x 97.5kg, 5 x 112.5kg, 5 x 127.5kg
    Back Squats – 5 x 10 x 90kg
    V-Sits – 5 x 10

    18 Nov

    Bench Press – 5 x 62.5kg, 5 x 72.5kg, 5 x 80kg
    OHP – 5 x 10 x 45kg
    Bent Over Rows – 5 x 10 x 60kg
    BB Curls – 3 x 10 x 31kg
    Skull Crushers – 3 x 12 x 31kg
    Rear Delt Raise – 3 x 10 x 4.5kg

    21 Nov

    Back Squats – 3 x 90kg, 3 x 105kg, 3 x 117.5kg
    Hex DL – 5 x 10 x 105kg
    Hanging Leg Raise – 5 x 10

    22 Nov

    OHP – 3 x 45kg, 3 x 52.5kg, 3 x 57.5kg
    Bench Press – 5 x 10 x 67.5kg
    Chin Ups – 5 x 10
    BB Curls – 3 x 10 x 31kg
    Rear Delt Raise – 3 x 10 x 4.5kg

    24 Nov

    Hex DL – 3 x 105kg, 3 x 120kg, 3 x 135kg(belt)
    Back Squats – 5 x 10 x 90kg
    V-Sits – 5 x 10

    25 Nov

    Bench Press – 3 x 67.5kg, 3 x 75kg, 3 x 85kg
    OHP – 5 x 10 x 45kg
    Bent Over Rows – 5 x 10 x 60kg
    BB Curls – 3 x 10 x 31kg
    Skull Crushers – 3 x 12 x 31kg
    Rear Delt Raise – 3 x 12 x 4.5kg

    28 Nov

    Back Squats – 5 x 97.5kg, 3 x 110kg, 1 x 125kg
    Hex DL – 5 x 10 x 105kg
    Hanging Leg Raise – 5 x 12

    29 Nov

    OHP – 5 x 50kg, 3 x 55kg, 1 x 62.5kg
    Bench Press – 5 x 10 x 67.5kg
    Chin Ups – 5 x 10
    BB Curls – 3 x 10 x 31kg
    Skull Crushers – 3 x 12 x 31kg
    Rear Delt Raise – 3 x 12 x 4.5kg

  • #8750
    Fraser_9to5
    Fraser_9to5
    Keymaster

    1 Dec

    Hex DL – 5 x 112.5kg, 3 x 127.5kg, 1 x 142.5kg
    Back Squats – 5 x 10 x 90kg
    V-Sits – 5 x 10

    2 Dec

    Bench Press – 5 x 70kg, 3 x 80kg, 1 x 92.5kg
    OHP – 5 x 10 x 45kg
    Bent Over Rows – 5 x 10 x 62.5kg
    BB Curls – 3 x 10 x 33.5kg
    Skull Crushers – 3 x 12 x 33.5kg
    Rear Delt Raise – 3 x 10 x 5kg

    5 Dec

    Back Squats – 5 x 10 x 90kg
    Hanging Leg Raises – 5 x 12

    6 Dec

    Bench Press – 5 x 10 x 67.5kg
    Chin Ups – 5 x 10
    BB Curls – 3 x 10 x 33.5kg
    Skull Crushers – 3 x 12 x 33.5kg
    Rear Delt Raise – 2 x 20 x 5kg
    Skipping Rope – 10 x 40 jumps

    9 Dec

    Hex DL – 2 x 10 x 105kg
    OHP – 3 x 10 x 45kg

    Wrecked. So tired.

    —-GAP—-

    Festive break, no access to weights.

    28 Dec

    Back Squats – 3 x 10 x 80kg
    Bench Press – 3 x 10 x 70kg
    Chin ups – 3 x 10
    Skipping Rope – 8 x 50 jumps

    29 Dec

    Rowing Machine – 10 x 1 min on 1 min off

    30 Dec

    A1 Zottman Curl 4 x 7 x 8.5kg (slow tempo)
    A2 Pronated DB Ext – 4 x 8 x 10kg (slow tempo)
    B1 Incline DB Curls – 2 x 7 x 12.5kg
    B2 EZ California Press – 2 x 8 x 36kg
    Skipping Rope – 12 x 50 jumps

    End of 2016. Worth noting that the only real consistency and focus on primary lifts (bench, squat, deadlift) was when I followed the program 5/3/1 from 19th Sept for an 11 week period. I should really stick to the same program for 12-16 weeks and then switch it up, rather than changing focus to arm training/calisthenics/rowing/fat loss circuits etc.

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