Fraser Young

[Fraser Young]

17 Oct

Back Squats – 5 x 85kg, 5 x 95kg, 5 x 105kg
Hex DL – 5 x 10 x 87.5kg
Hanging Leg Raise – 5 x 10

18 Oct

OHP – 5 x 40kg, 5 x 47.5kg, 5 x 52.5kg
Bench Press – 5 x 10 x 55kg
Chin Ups – 5 x 10
BB Curls – 3 x 8 x 36kg
Skull Crushers – 3 x 8 x 36kg
Rear Delt Raise – 3 x 12 x 3.5kg
Rowing Machine – 1000m in 3:48.2

20 Oct

Hex DL – 5 x 95kg, 5 x 110kg, 5 x 122.5kg
Back Squats – 5 x 10 x 75kg
Hanging Leg Raise – 5 x 10

21 Oct

Bench Press – 5 x 60kg, 5 x 70kg, 5 x 77.5kg
OHP – 5 x 10 x 37.5kg
Bent Over Rows – 5 x 10 x 62.5kg
BB Curls – 3 x 10 x 31kg
Skull Crushers – 3 x 10 x 31kg
Rear Delt Raise – 3 x 12 x 3.5kg

24 Oct

Back Squats – 3 x 87.5kg, 3 x 100kg, 3 x 112.5kg
Hex DL – 5 x 10 x 87.5kg
Hanging Leg Raise – 5 x 10

25 Oct

OHP – 3 x 42.5kg, 3 x 50kg, 3 x 57.5kg
Bench Press – 5 x 10 x 55kg
Chin Ups – 5 x 10
BB Curls – 3 x 10 x 31kg
Skull Crushers – 3 x 10 x 31kg
Rear Delt Raise – 3 x 12 x 3.5kg

27 Oct

Hex DL – 3 x 102.5kg, 3 x 115kg, 3 x 130kg
Back Squats – 5 x 10 x 75kg
Hanging Leg Raise – 5 x 10

28 Oct

Bench Press – 3 x 65kg, 3 x 75kg, 3 x 82.5kg
OHP – 5 x 10 x 37.5kg
Bent Over Rows – 5 x 10 x 62.5kg
BB Curls – 3 x 10 x 31kg
Skull Crushers – 3 x 12 x 31kg
Rear Delt Raise – 3 x 12 x 3.5kg

31 Oct

Back Squats – 5 x 95kg, 3 x 105kg, 1 x 120kg
Hex DL – 5 x 10 x 87.5kg
Hanging Leg Raise – 5 x 10

[Fraser Young]

3 Oct

Back Squats – 3 x 85kg, 3 x 95kg, 3 x 107.5kg
Hex DL – 5 x 10 x 70kg
Hanging Leg Raise – 5 x 10

4 Oct

OHP – 5 x 45kg, 3 x 50kg, 1 x 57.5kg
Bench Press – 5 x 10 x 45kg
Chin Ups – 5 x 10
BB Curls – 3 x 10 x 32.5kg
Skull Crushers – 3 x 10 x 32.5kg
Rear Delt Raise – 3 x 10 x 3.5kg
Rowing Machine – 1000m in 3:55.6

6 Oct

Hex DL – 5 x 105kg, 3 x 120kg, 1 x 135kg
Back Squats – 5 x 10 x 60kg
Ab Wheel – 5 x 18

7 Oct

Bench Press – 5 x 67.5kg, 3 x 77.5kg, 1 x 85kg
OHP – 5 x 10 x 30kg
Bent Over Rows – 5 x 10 x 60kg
BB Curls – 3 x 9 x 35kg
Skull Crushers – 3 x 10 x 35kg
Rear Delt Raise – 3 x 10 x 3.5kg

10 Oct

Back Squats – 5 x 90kg, 3 x 102.5kg, 1 x 115kg
Hex DL – 5 x 10 x 70kg
Hanging Leg Raise – 5 x 10

11 Oct

Bench Press – 5 x 10 x 45kg
Rear Delt Raise – 3 x 10 x 3.5kg
Rowing Machine – 1000m in 3:46.7

13 Oct

Back Squats – 5 x 10 x 60kg
Ab Wheel – 5 x 20

14 Oct

OHP – 5 x 10 x 32.5kg
Bent Over Rows – 5 x 10 x 60kg
BB Curls – 3 x 9 x 35kg
Rear Delt Raise – 3 x 10 x 3.5kg

[Fraser Young]

—GAP—

60 day training plan for bigger arms, separate log

5/3/1 Boring But Big

19 Sept

OHP – 5 x 40kg, 5 x 45kg, 5 x 50kg
Bench Press – 5 x 10 x 45kg
Chin Ups – 5 x 10
BB Curls – 3 x 10 x 32.5kg
Skull Crushers – 3 x 10 x 27.5kg
Rear Delt Raise – 3 x 10 x 3.5kg

21 Sept

Bench Press – 5 x 60kg, 5 x 67.5kg, 5 x 77.5kg
OHP – 5 x 10 x 30kg
Bent Over Rows – 5 x 10 x 60kg
BB Curls – 3 x 10 x 32.5kg
Skull Crushers – 3 x 10 x 32.5kg
Rear Delt Raise – 3 x 10 x 3.5kg

22 Sept

Hex DL – 5 x 90kg, 5 x 105kg, 5 x 120kg
Back Squats – 5 x 10 x 60kg
Ab Wheel – 5 x 15

26 Sept

Back Squats – 5 x 80kg, 5 x 90kg, 5 x 100kg
Hex DL – 5 x 10 x 70kg
Hanging Leg Raise – 5 x 10

27 Sept

OHP – 3 x 42.5kg, 3 x 47.5kg, 3 x 55kg
Bench Press – 5 x 10 x 45kg
Chin Ups – 5 x 10
BB Curls – 3 x 10 x 32.5kg
Skull Crushers – 3 x 10 x 32.5kg
Rear Delt Raise – 3 x 10 x 3.5kg

29 Sept

Hex DL – 3 x 100kg, 3 x 112.5kg, 3 x 125kg
Back Squats – 5 x 10 x 60kg
Ab Wheel – 5 x 17

30 Sept

Bench Press – 3 x 62.5kg, 3 x 72.5kg, 3 x 80kg
OHP – 5 x 10 x 30kg
Bent Over Rows – 5 x 10 x 60kg

[Fraser Young]

—GAP—

June was a fitness challenge at work, lots of pull ups, push ups, lunges I won’t type them all out.

1 July

Weight = 74.4kg
Pull ups – 4 x 10
Archer Push ups – 4 x 12
L-Sit – 4 x 30 secs
Dips – 4 x 12
Handstand – 4 x 30 secs

4 July

Box Jumps – 5
Back Squat – 5 x 5 x 110kg, 20 x 85kg
V-Sits – 60 total

5 July

Push Press – 3 x 5 x 60kg, 2 x 5 x 62.5kg
Pull ups – 36 in 5 mins
Push ups – 97 in 5 mins
Rowing Machine – 1000m in 4:07
L-Sit Holds – 5 x 10 secs

7 July

Hex DL – 5 x 3 x 140kg
BB Hip Thrust – 4 x 8 x 75kg

8 July

Weight = 74.1kg
Pull ups – 40 total
California Press – 4 x 10 x 30kg
Incline DB Curls – 8,8,6,6,8 x 15kg
Ab Ripper X

11 July

Box Jumps – 5
Back Squat – 3 x 5 x 110kg, 2 x 3 x 117.5kg, 20 x 90kg

13 July

Push Press – 5 x 5 x 62.5kg
Pull ups – 50 total
Push ups – 150 total
Rowing Machine – 2000m in 8:25.6 (relaxed)

15 July

Hex DL – 5 x 1 x 150kg
BB Hip Thrust – 4 x 8 x 80kg
BB Curl Wide Grip 3 x 6 x 32.5kg
DB Hammer Curl – 3 x 8 x 15kg
DB Curl – 3 x 15 x 8.5kg

[Fraser Young]

17 May

Rowing Machine – 1000m in 3:59, 3:57 (2 mins)

19 May

Agile 8 warm up
Box Jumps – 3 x 5 x 5kg
Hex DL – 15,12,10 x 80kg + 1 min skipping
DB Lunge – 3 x 20 x 10kg + 1 min skipping
RDL – 15,12,10 x 60kg + 1 min skipping
Tabata – Squat, Burpee, Mountain Climb, Skip x 2 rounds

20 May

Frogstand – 60 secs total
Chinups – 3 x 10
Dips – 3 x 10
Reverse Crunch – 3 x 10
Squat to calf raise – 3 x 10
Pushups – 25,25,19

A1 Jumping Jacks 3 x 30 secs
A2 Mountain Climbers 3 x 30 secs

21 May

Rowing Machine – 4 x 500m (1 min) in 1:55.3, 1:57.7, 1:59.1, 1:57.6

24 May

Narrow Press ups – 30
Dips – 20
Handstand – 60 secs
Push Press – 25 x 1 x 65kg
Pull ups – 8,7,7,5,4 x 5kg
OH Tricep Press – 12 x 22.5kg, 3 x 10 x 30kg
Seated Incline DB Curls – 8 x 12.5kg, 4 x 8 x 15kg
V-Sit – 32 total

26 May

Agile 8 warm up
Box Jumps – 3 x 5 x 5kg
Hex DL – 15,12,10 x 90kg + 1 min skipping
DB Lunge – 3 x 20 x 10kg + 1 min skipping
RDL – 15,12,10 x 60kg + 1 min skipping
Tabata – Squat, Burpee, Mountain Climb, Skip x 2 rounds

27 May

Frogstand – 75 secs total
Chinups – 3 x 10
Dips – 3 x 10
Reverse Crunch – 3 x 10
Squat to calf raise – 3 x 10
Pushups – 30,23,25

A1 Jumping Jacks 3 x 30 secs
A2 Mountain Climbers 3 x 30 secs

28 May

Rowing Machine – 2000m in 8:08.9

Faded in the final 500m, first ever 2k attempt.

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