Fraser_9to5

[Fraser_9to5]

17 Sept

Rowing 3 x 14 mins (6 mins) DF 120
avg 2:12.9, 2:13.2, 2:14.3

19 Sept

Rowing Machine 8 x 45 sec row, 45 sec easy row/rest @ 1:52-1:56 pace, DF 137
Average pace 1:52.6, Fastest 1:51.3, Slowest 1:54.2
Power Clean – 3 x 5 x 60kg
Front Squat – 4 x 6 x 75kg
RDL – 4 x 6 x 75kg
Batwing Row – 3 x 14 x 15kg
Push Ups – 3 x 20
Front Plank – 2 x 40 secs
Side Plank – 1 x 30 secs
Stomach Vacuums – 3 x 10 secs

Front squats at a better weight, RDL too. Could add weight to my push ups now I can smash out sets of 20. I’ve moved the target pace in rowing to the one that corresponds to 7:50 for 2000m. My test row on day 1 was 7:55 but I feel fitter and I was hitting the low end of the range anyway so it seems logical to challenge myself.

[Fraser_9to5]

13 Sept

Rowing Machine 2 x 15 mins (6 mins) @ 2:08-2:14/500m pace, DF 122
Avg 2:09.2, 2:08.3

I read the wrong intensity in this session last week and cruised it at 2:15 pace.

14 Sept

TRX Inverted Rows – 3 x 15
YWT Raise – 2.5kg x 12,12,12
Single Arm DB Bench Press – 2 x 12 x 25kg
Suitcase Deadlift ISO – 2 x 30kg x 30 secs
Resistance Band Pallof Press – 2 x 15

16 Sept

Rowing Machine 100m sprint – 17.3, DF 180
Rowing Machine 3 x 3 mins (Full Rest), DF 130 in 1:57-2:08 pace
Avg 1:59.3, 1:58.2, 1:59.6
————————————-
Power Clean – 3 x 5 x 60kg
RLESS – 3 x 5 x 60kg
OHP – 3 x 5 x 50kg
Pull Ups – 2 x 10

In a mad rush to get to work, skipped a set of RLESS, OHP and Pull ups and ditched planks. 100m sprint was good fun, I could go even higher than 180 for the drag factor.

It wasn’t in the program I just fancied it, here it is:

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A post shared by 9to5 Strength (@9to5strength) on Sep 16, 2018 at 3:53am PDT

[Fraser_9to5]

31/07/18

Hex DL 4 x 5 x 60kg
ABS 6 x 5 40 sec rest

07/08/18

Hex DL 5 x 5 x 60kg
Bench 22.5kg x 5, 5 (5 x 25kg), 5, 5
BB Row 2 x 6 x 11kg, 6 x 13.5kg, 6 x 16kg

12/08/18

Hex DL 3 x 5 x 60kg

Bench 22.5kg x 5, 5, 5, (25kg x 3, 2), 5

BB Row 4 x 6 x 16kg

[Fraser_9to5]

10/07
Hex 4 x 5 x 65kg

Hip Raises 4 x 10 x 20kg

RDL 2 x 8 x 30kg

Planks 5 x 30 sec

11/07
Bench 4 x 5 x 25kg

Row 4 x 10 x 8.5kg

Curl + Press 4 x 6 x 15kg

Tricep Ext 3 x 10 x 15kg

Abs 2 min

14/07
Hex 4 x 5 x 65kg

RDL 3 x 10 x 35kg

18/07
hex 4 x 5 x 65kg

RDL 3 x 10 x 35kg

Bench 4 x 5 x 2kg

Row 4 x 10 x 8.5kg

Abs 4 min

[Fraser_9to5]

08/05 Weight 62.2kg
Circuit 20 min

Squat
5 x 12 x 30kg

Bench
5 x 12 x 15kg

Row
5 x 12 x 10kg

Overhead
5 x 12 x 10kg

12/05
Hex
4 x 5 x 62.5kg

Lunges
4 x 10 x 15kg

RDL
3 x 10 x 35kg

Hip Raises
3 x 12 x 5kg

Bench
4 x 5 x 25kg

Incl Row
4 x 10 x 8.5kg (each hand)

Curl
3 x 10 x 13.5kg

Press
3 x 10 x 13.5kg

Abs
4 mins

13/05
Circuit
Rowing Machine

15/05
Hex
4 x 5 x 62.5kg

Lunges
4 x 10 x 15kg

RDL
3 x 10 x 35kg

Bench
4 x 5 x 27.5kg

Incl Row
4 x 10 x 8.5kg (each hand)

Curl
3 x 10 x 13.5kg

Press
3 x 10 x 14kg

16/05
Circuit Training

18/05
Hex
4 x 5 x 62.5kg

Lunges
4 x 10 x 15kg

RDL
3 x 10 x 35kg

Hip Raises
3 x 12 x 15kg

Bench
1 x 5 x 27.5kg
3 x 5 x 25kg

Incl Row
4 x 10 x 8.5kg (each hand)

Abs
4 min

21/05
Hex 5 x 5 x 65kg

RDL 3 x 10 x 35kg

Hip Raises 5 x 12 x 15kg

Bench 4 x 5 x 25kg

Row 4 x 10 x 8.5kg

Curl + Press 3 x 10 x 14kg

Abs 4 min

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