2018 Training Log

Viewing 5 posts - 1 through 5 (of 11 total)
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  • #8506
    Fraser_9to5
    Keymaster

    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)

    #8507
    Fraser_9to5
    Keymaster

    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

    #8508
    Fraser_9to5
    Keymaster

    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

    #8509
    Fraser_9to5
    Keymaster

    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

    #8510
    Fraser_9to5
    Keymaster

    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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