2017 Training Log

Viewing 5 posts - 1 through 5 (of 13 total)
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  • #8751
    Fraser_9to5
    Keymaster

    2 Jan

    A1 Zottman Curls – 4 x 7 x 8.5kg
    A2 Pronated DB Ext – 4 x 8 x 10kg
    B1 Incline Curl – 2 x 7 x 12.5kg
    B2 EZ California Press – 2 x 8 x 36kg
    Skipping Rope – 12 x 50 jumps

    —GAP—

    Holiday

    23 Jan

    A1 Bent Over Row – 3 x 10 x 40kg, 3 x 10 x 32.5kg
    A2 Bench Press – 3 x 10 x 40kg, 3 x 10 x 32.5kg
    B1 Back Squats – 3 x 10 x 40kg, 3 x 10 x 32.5kg
    B2 RDL – 3 x 10 x 40kg, 3 x 10 x 32.5kg
    C1 EZ Curl – 3 x 10 x 21kg, 3 x 10 x 16kg
    C2 EZ Skull Crushers – 3 x 10 x 21kg, 3 x 10 x 16kg

    24 Jan

    A1 Single Arm Row – 6 x 12 x 20kg
    A2 Press ups – 6 x 12
    B1 Reverse DB Lunges – 3 x 12 x 6kg
    B2 RDL – 3 x 12 x 35kg
    C1 Hammer Curls – 6 x 12 x 7kg
    C2 OH Tricep Ext – 6 x 12 x 7.5kg

    25 Jan

    A1 Incline DB Row – 6 x 15 x 15kg
    A2 Incline DB Press – 15 x 9.5kg, 5 x 20 x 9.5kg
    B1 DB OHP – 3 x 15 x 8.5kgm 3 x 15 x 6kg
    B2 Lateral Raises – 3 x 15 x 2.5kg, 3 x 15 x 1.25kg
    C1 Incline DB Curls – 6 x 15 x 6kg
    C2 DB French Press – 6 x 15 x 6kg

    26 Jan

    Rowing Machine – 10 x 250m (1 min)

    #8752
    Fraser_9to5
    Keymaster

      Fit February Challenge at Work (1k Row)

    1 Feb

    Rowing Machine – 1000m in 3:39.2

    2 Feb

    Power Cleans – 2 x 3 x 60kg, 2 x 3 x 65kg
    Narrow Squats – 10 x 50kg, 3 x 10 x 60kg
    RDL – 2 x 10 x 50kg, 10 x 55kg
    Incline DB Row – 3 x 10 x 15kg
    V-Sit Hold – 3 x 30 secs
    Side Plank – 3 x 45 secs
    Press up Plank – 3 x 60 secs

    3 Feb

    Rowing Machine – 2 x 5 x 1 min on 1 min off @ 1:50/500m pace

    6 Feb

    Power Cleans – 1 x 3 x 60kg, 3 x 3 x 65kg
    Narrow Squats – 2 x 10 x 60kg, 2 x 10 x 65kg
    RDL – 3 x 10 x 60kg
    Incline DB Row – 1 x 10 x 15kg, 2 x 10 x 17.5kg
    V-Sit Hold – 3 x 30 secs
    Side Plank – 3 x 45 secs
    Press up Plank – 3 x 60 secs

    7 Feb

    Rowing Machine – damper setting to 10, 7 x 10 hard strokes

    9 Feb

    Power Cleans – 1 x 3 x 60kg, 1 x 3 x 65kg, 2 x 3 x 70kg
    Narrow Squats – 3 x 10 x 70kg
    RDL – 2 x 10 x 70kg
    Incline DB Row – 3 x 10 x 17.5kg
    YT Ab Circuit – 8 mins 15 secs

    10 Feb

    Rowing Machine – 6 x 500m (22,24,26,28,30,32 spm) in 1:52.6, 1:55.1, 1:54.5, 1:54.8, 1:53.5, 1:57.6

    13 Feb

    Power Cleans – 1 x 3 x 65kg, 1 x 3 x 75kg, 2 x 3 x 80kg
    Narrow Squats – 3 x 10 x 70kg
    RDL – 3 x 10 x 70kg
    Incline DB Row – 3 x 10 x 17.5kg
    YT Ab Circuit – 7 mins 55 secs

    14 Feb

    Rowing machine – 10 x 1 min on 1 min off @ 1:48 pace

    This was when I filmed my fat loss rowing video on a whim, which was my first video over 100k views.

    16 Feb

    Power Cleans – 1 x 3 x 70kg, 3 x 3 x 80kg
    Narrow Squats – 2 x 8 x 70kg, 6 x 70kg
    RDL – 3 x 10 x 70kg
    Incline DB Row – 3 x 10 x 17.5kg

    18 Feb

    Rowing Machine – 5 x 500m (22,24,26,28,30 spm) in 1:49.1, 1:47.1, 1:49.5, 1:50.7, 1:51.5

    20 Feb

    Power Cleans – 1 x 3 x 70kg, 3 x 3 x 80kg
    Narrow Squats – 2 x 8 x 70kg, 7 x 70kg
    RDL – 3 x 10 x 70kg
    Incline DB Row – 3 x 10 x 17.5kg

    Dodgy feeling in outside of right knee after front squats.

    21 Feb

    Rowing Machine – 3 x 1000m avg 2:13/500m pace
    YT Ab Circuit – 9 mins 40 secs

    Slow on the ab circuit after fatigue from rowing

    25 Feb

    Rowing Machine – 1000m in 3:26.3 (PB)

    #8753
    Fraser_9to5
    Keymaster

    27 Feb

    Fat Grip Bench Press – 4 x 8 x 70kg
    Bent Over Row – 4 x 8 x 50kg
    Zottman Curl – 4 x 10 x 8.5kg
    Towel Hang – 20,10,10,10,10 secs

    28 Feb

    Football – 70 mins

    1 Mar

    A1 EZ Reverse Curl – 4 x 10 x 20kg
    A2 BB Behing Wrist Curl – 4 x 15 x 25kg
    Seated DB Hold – 20kg x 15 secs, 15kg x 30,26,30 secs

    2 Mar

    Fat Grip Bench Press – 3 x 8 x 70kg, 1 x 7 x 70kg
    One Arm Row – 4 x 10 x 17.5kg
    Towel Chin Ups – 5,5,3
    Rack Pull Hold – 12 secs x 100kg,110kg,110kg,100kg

    3 Mar

    Towel Hang – 4 x 20 secs
    Wrist Roller – 10kg for total of 10 mins

    4 Mar

    Rack Pull Hold – 12,12,10,12,12 secs x 100kg
    Behind Back Wrist Curl – 4 x 12 x 30kg

    5 Mar

    Cherry Pickers – 1 min
    Zottman Curls – 10 x 10kg, 10 x 12.5kg
    Hammer Curl – 4 x 12 x 12.5kg
    DB Preacher Wrist Curl – 4 x 12 x 3kg
    BB Flat Bench Wrist Curl – 4 x 12 x 20kg
    Max Towel Hang – 26 secs

    6 Mar

    Towel Chin Ups – 3 x 5
    Rack Pull DL Hold – 12,11,12,12,10 secs x 110kg
    Wrist Roller – 10kg, 20 up and down x 4

    7 Mar

    OHP – 4 x 8 x 45kg
    DB Reverse Lunge – 3 x 10 x 15kg
    EZ Reverse Curl – 4 x 10 x 25kg
    Fat Grip Seated DB Hold – 15kg x 50,60 secs, 17.5kg x 45, 51 secs
    Abs – 8 mins 36 secs

    9 Mar

    Football – 60 mins

    12 Mar

    OHP – 4 x 8 x 45kg
    Zottman Curls – 3 x 10 x 12.5kg
    Hammer Curls – 3 x 10 x 12.5kg

    13 Mar

    Back Squat – 5 x 85kg, 5 x 97.5kg, 5 x 110kg
    Hex DL – 5 x 10 x 75kg
    Hanging L-Sit – 5 x 10

    14 Mar

    OHP – 5 x 45kg, 5 x 50kg, 5 x 57.5kg
    Fat Grip Bench Press – 5 x 10 x 50kg
    Towel Chin Ups – 4 x 7, 1 x 5
    EZ Reverse Curl – 3 x 10 x 26kg
    Skull Crushers – 3 x 10 x 31kg
    BB Wrist Curl Flexors – 3 x 12 x 20kg
    DB Wrist Curl Extensors – 3 x 12 x 3.5kg
    Rear Delt Raise – 3 x 10 x 5kg

    15 Mar

    Tempo Running – 2 x 5 x 100m (50m jog/50m walk recovery)

    #8754
    Fraser_9to5
    Keymaster

    16 Mar

    Power Cleans – 3 x 75kg, 3 x 80kg
    Hex DL – 5 x 97.5kg, 5 x 112.5kg, 5 x 127.5kg
    Back Squat – 5 x 10 x 65kg
    Rack Hold – 12 secs x 110kg, 9 secs x 120kg
    Ab Circuit – 7 mins 26 secs

    17 Mar

    Bench Press – 5 x 65kg, 5 x 75kg, 5 x 85kg
    OHP – 5 x 10 x 35kg
    Bent Over Rows – 5 x 10 x 60kg
    Zottman Curls – 3 x 10 x 12.5kg
    Hammer Curls – 3 x 10 x 12.5kg
    Skull Crushers – 3 x 10 x 31kg
    Rear Delt Raise – 3 x 10 x 6kg

    19 Mar

    Back Squats – 3 x 90kg, 3 x 105kg, 3 x 117.5kg
    Hex DL – 5 x 10 x 75kg
    Hanging L-Sit – 5 x 10

    20 Mar

    OHP – 3 x 47.5kg, 3 x 55kg, 3 x 60kg
    Bench Press – 5 x 10 x 50kg
    Towel Chin Ups – 3 x 8, 1 x 6, 1 x 5
    EZ Reverse Curl – 3 x 10 x 26kg
    EZ Skull CRushers – 3 x 10 x 31kg
    Rear Delt Raise – 3 x 10 x 6kg

    26 Mar

    Hex DL – 3 x 105kg, 3 x 120kg, 3 x 135kg
    Back Squat – 5 x 10 x 65kg
    Bench Press – 3 x 70kg, 3 x 80kg, 3 x 90kg
    OHP – 5 x 10 x 35kg
    Bent Over Row – 5 x 10 x 60kg
    Zottman Curls – 3 x 10 x 12.5kg
    Hammer Curls – 3 x 10 x 12.5kg
    Skull Crushers – 3 x 10 x 33.5kg
    Rear Delt Raise – 3 x 10 x 6kg
    Hanging L-Sit – 4 x 10

    29 Mar

    Bench Press – 5 x 75kg, 3 x 85kg, 1 x 95kg
    Incline Bench – 6,8,4 x 70kg
    OHP – 8,8,6, x 47.5kg
    Chest Dips – 7,8,9
    EZ Reverse Curl – 3 x 10 x 26kg
    Skull Crushers – 5,7 x 36kg, 8 x 31kg

    30 Mar

    Hex DL – 5 x 112.5kg, 3 x 127.5kg, 1 x 142.5kg
    Back Squats – 8 x 80kg, 8 x 85kg, 8 x 90kg
    Bent Over Row – 2 x 8 x 60kg, 8 x 65kg
    Towel Chin Ups – 8,5,6 x 5kg
    Narrow BB Curl – 3 x 8 x 31kg
    Abs
    BB Wrist Curls Flexor 4 x 25kg x max
    DB Wrist Curls Extensor 4 x 4.5kg x max

    #8755
    Fraser_9to5
    Keymaster

    3 Apr

    Power Clean – 3 x 3 x 75kg
    Back Squats – 5 x 97.5kg, 3 x 110kg, 1 x 122.5kg
    RDL – 8,8,7 x 80kg
    OHP – 5 x 50kg, 3 x 57.5kg, 1 x 65kg
    Fat Grip Bench Press – 8 x 70kg, 2 x 8 x 75kg
    Zottman Curls – 3 x 10 x 12.5kg
    Hammer Curls – 3 x 12 x 12.5kg
    Skull Crushers – 3 x 12 x 31kg
    Rear Delt Raise – 3 x 12 x 6kg

    6 Apr

    Football – 80 mins

    10 Apr

    Bench Press – 5 x 67.5kg, 5 x 77.5kg, 5 x 87.5kg
    Incline Bench – 7,7,6 x 70kg
    OHP – 7,6,6 x 47.5kg
    Weighted Chest Dip – 3 x 7 x 5kg
    EZ Reverse Curls – 3 x 10 x 28.5kg
    Skull Crushers – 8,8,7 x 33.5kg

    11 Apr

    Hex DL – 5 x 100kg, 5 x 115kg, 5 x 132.5kg
    Back Squat – 3 x 8 x 90kg
    Bent Over Row – 3 x 8 x 65kg
    Towel Chin Ups – 7,6,4 x 5kg
    Narrow BB Curl – 8 x 31kg, 2 x 8 x 33.5kg
    Abs
    Wrist Curls, 4 x max

    13 Apr

    OHP 5 x 45kg, 5 x 52.5kg, 5 x 60kg
    Fat Grip Bench Press – 3 x 8 x 75kg
    Zottman Curls – 3 x 10 x 12.5kg
    Hammer Curls – 3 x 12 x 12.5kg
    Skull Crushers – 3 x 10 x 33.5kg
    Rear Delt Raise – 3 x 15 x 6kg

Viewing 5 posts - 1 through 5 (of 13 total)
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