2016 Training Log

Viewing 2 posts - 11 through 12 (of 12 total)
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  • #8749
    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
    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.

Viewing 2 posts - 11 through 12 (of 12 total)
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