2016 Training Log

Viewing 5 posts - 1 through 5 (of 12 total)
  • Author
    Posts
  • #8739
    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
      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
        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
          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
            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.

            Viewing 5 posts - 1 through 5 (of 12 total)
            • You must be logged in to reply to this topic.