2017 Training Log

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  • January 1, 2018 at 10:00 am #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)

      November 28, 2018 at 10:14 am #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)

        November 28, 2018 at 10:24 am #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)

          November 28, 2018 at 10:32 am #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

            November 28, 2018 at 10:36 am #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

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