2016 Training Log

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  • #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.

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