- This topic has 12 replies, 1 voice, and was last updated 5 years, 10 months ago by Fraser_9to5.
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- January 1, 2018 at 10:00 am #8751
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 16kg24 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 7.5kg25 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 6kg26 Jan
Rowing Machine – 10 x 250m (1 min)
November 28, 2018 at 10:14 am #8752- 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 secs3 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 FebRowing 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 secs10 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 secs14 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 17.5kg18 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 17.5kgDodgy 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 secsSlow on the ab circuit after fatigue from rowing
25 Feb
Rowing Machine – 1000m in 3:26.3 (PB)
November 28, 2018 at 10:24 am #875327 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 secs28 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 secs2 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,100kg3 Mar
Towel Hang – 4 x 20 secs
Wrist Roller – 10kg for total of 10 mins4 Mar
Rack Pull Hold – 12,12,10,12,12 secs x 100kg
Behind Back Wrist Curl – 4 x 12 x 30kg5 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 secs6 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 47 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 secs9 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 12.5kg13 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 1014 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 5kg15 Mar
Tempo Running – 2 x 5 x 100m (50m jog/50m walk recovery)
November 28, 2018 at 10:32 am #875416 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 secs17 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 6kg19 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 1020 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 6kg26 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 MarBench 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 31kg30 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 maxNovember 28, 2018 at 10:36 am #87553 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 6kg6 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 33.5kg11 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 max13 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 - AuthorPosts
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