2016 Training Log

Viewing 5 posts - 6 through 10 (of 12 total)
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  • #8744
    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
    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
    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
    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
    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

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