2018 Training Log

[Fraser_9to5]

I have to catch up on a lot of old training. I’m 28, 69kg, 177cm.

Leg day 1 21/01

DL 5 x 50kg, 3 x 57.5kg, 6 x 62.5kg
Squat 5 x 10 x 32.5kg
DB Lunges 3 x 10 x 10kg
Planks 5 x 30 sec

Arm day 1 22/01

Row 8 x 12 x 11kg
Bench 3 x 12 x 20kg, 1 x 10 x 20kg, 2 x 6 x 20kg, 2 x 5 x 20kg
Skull Crusher 6 x 10 x 8.5kg
Bicep Curl 8 x 10 x 8.5kg
Abs 2 min

Total body 23/01

Squats 6 x 10 x 30kg
RDL 6 x 10 x 31kg
DB row incline 6 x 10 x 6kg (each hand)
Press Ups 6 x 10 (knees)
DB Curls 6 x 10 x 5kg (each hand)
Overhead press 6 x 10 x 5kg
Abs 3 min

Arms 2 24/01

Row 3 x 15 x 6kg, 3 x 10 x 6kg
Incline Press 3 x 15 x 6kg, 3 x 10 x 6kg
Shoulder Press 3 x 10 x 3.5kg, 3 x 10 x 2.5kg
Lateral Raises 6 x 10 x 1.25kg
Bicep (palms facing each other) 6 x 15 x 2.5kg (each arm)
Overhead DB extension 6 x 15 x 1.25kg
<u>(each arm)

Workout 1 25/01

Rowing 200m x 10 (1 off 1 on)

[Fraser_9to5]

Arm day 30/01

Row
8 x 12 x 11kg

Bench
7 x 8 x 20kg
1 x 6 x 20kg

Skull Crusher
3 x 10 x 8.5kg

Tricep Ext
3 x 10 x 5kg

Bicep Curls
6 x 10 x 85.kg

Abs (plank)
5 x 30 sec

Rowing
5 x 200m (1 min on/off)

Legs 03//02

DL
5 x 5 x 60kg

Squat
5 x 10 x 32.5kg

Lunges
3 x 10 x 10kg

Planks
5 x 30 sec

Arms 05/02

Bench
5 x 20kg
5 x 22.5kg
3 x 25kg
3 x 25kg

Row
3 x 10 x 11kg

Chin Up Lowers
2 x 5, 1 x 2

EZ Curl
5 x 10 x 11kg

Tricep Ext
3 x 12 x 5kg

Planks
5 x 30 sec

[Fraser_9to5]

27/02

Rowing
10 x 200m (1 on/ 1 off)

28/02

DL
4 x 5 x 60kg

Lunges
4 x 10 x 10kg

RDL
3 x 10 x 30kg

bench Press
4 x 5 x 20kg

Standing Incline Row
4 x 10 x 6kg

Curl + Press
3 x 10 x 5kg

Planks
5 x 30 sec

01/03

Circuit training

04/03

DL
4 x 5 x 60kg

Lunges
4 x 10 x 10kg

RDL
3 x 10 x 30kg

barbell Press
4 x 6 x 12kg

Standing Incline Row
4 x 10 x 7kg

Curl + Press
3 x 10 x 6kg

Planks
5 x 30 sec

[Fraser_9to5]

05/03

Circuit Training

Rowing
6 x 400m

Ab Circuit 8 mins 31

Full Body 06/03

Hex DL
4 x 5 x 60kg

Lunges
4 x 10 x 10kg

RDL
3 x 10 x 30kg

Bench
4 x 5 x 22.5kg

Standing Inc. Row
4 x 10 x 7.5kg

Curl + Press
3 x 10 x 6kg

Plank
5 x 30 sec

07/03

Circuit Training

Full Body 09/03

Hex
4 x 5 x 60kg

Lunges
4 x 10 x 10kg

RDL
3 x 10 x 30kg

Barbell Press
4 x 10 x 7.5kg (each)

Stand Inc Row
4 x 10 x 7.5kg

Curl + Press
3 x 10 x 6kg

Planks
5 x 30 sec

[Fraser_9to5]

03/04

DL
4 x 8 x 60kg

Lunges
4 x 10 x 10kg

RDL
5 x 10 x 30kg

Bench Press
1 x 5 x 22.5kg
3 x 5 x 25kg

Standing Incline Row
4 x 10 x 8.5kg

Curl + Press
3 x 10 x 6kg

Plank
5 x 30 sec

04/04

Circuit Training

06/04

Hex
4 x 5 x 60kg

Lunges
4 x 10 x 10kg

RDL
3 x 10 x 30kg

Bench Press
4 x 8 x 22.5kg

Stand Inc Row
4 x 10 x 8.5kg

Curl + Press
3 x 10 x 6kg

Plank
5 x 30 sec

10/04

Hex
4 x 5 x 60kg

Lunges
4 x 10 x 10kg

RDL
3 x 10 x 30kg

Bench
4 x 5 x 25kg

Stand Inc Row
4 x 10 x 8.5kg

Curl + Press
3 x 10 x 6kg

13/04

Circuit Training

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