2016 Training Log

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    • #8739
      Fraser_9to5Fraser_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_9to5Fraser_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_9to5Fraser_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_9to5Fraser_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_9to5Fraser_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_9to5Fraser_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_9to5Fraser_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_9to5Fraser_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_9to5Fraser_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_9to5Fraser_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_9to5Fraser_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_9to5Fraser_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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