Fraser_9to5

[Fraser_9to5]

5 Apr

Rowing Machine 1km warm-up – 4:46
Rowing Machine 4 x 500m (2 mins rest) – 1:49.4, 1:49.6, 1:49.6, 1:50.4

6 Apr

Hip Thrust – 112.5kg x 5,5,8
OHP – 60kg x 5,5,5
Pull Ups – 15kg x 5,5,5
Stomach Vacuums – 10 x 10 secs
Burpees – 9 x 11 (+1) (33 work, 50 rest)

7 Apr

Rowing Machine – 6km in 25:55

9 Apr

A.M. Fasted Walking – 30 mins
Front Squats – 80kg x 5,5,5
OHP – 50kg x 8,8,8
Pull Ups – 8,8,8
TRX Tucks – 3 x 12
L-Sit ISO Hold – 3 x 12 secs
Jump Squats – 150 in 4:29 (SMASHED my P.B.)

10 Apr

2 x Football Pitch, run length, lunge width in 9:53
Fasted Walking – 40 mins

11 Apr

A.M. Fasted Walking – 45 mins
Hex DL – 4 x 10 x 90kg
Bench Press – 4 x 10 x 70kg
Inverted Row – 4 x 12
Knee Raises – 4 x 20
EZ Curl – 4 x 10 x 26kg
EZ Skull Crusher – 4 x 10 x 26kg
Rowing Machine – 1km in 4:06.8

Final week! Decided to cap it off with a bodybuilding style cut, super low carbs then carb load. I had a few high carb days to keep me going, and my 8-9 day cut started on the 8th. The plan is something like this:

8th-10th: P220 C80 F40
11th: P220 C40 F40
12th: P220 C0 F40
13-15th: P80 C320 F10

Mild manipulation of water and salt levels too. Veggies don’t count so it’s still been around 1700kcal per day. With the weird ups and downs in carb intake my 7 day average was still P172 C128 F58 Cals 1720.

It’s actually been quite easy to follow and the veg and high protein are really filling. Did glycogen depleting workouts 10th and 11th so pretty run down from that, but I have 1kg of white fish to eat throughout the 12th and then it’s easy street.

Here are my knee raises from the 11th, abs are there.

A post shared by 9to5 Strength (@9to5strength) on Apr 11, 2018 at 11:38am PDT

[Fraser_9to5]

31 Oct (Day 51)

A1 Incline Barbell Press – 10 x 3 x 75kg (40X0, 100 secs)
A2 Lean-away Chin Ups – 10 x 3 x 5kg (40X0, 100 secs)
B1 Parallel Bar Dips – 7,7,6 x BW (40X0, 90 secs)
B2 DB Kickbacks – 6,6,6 x 6kg (40X0, 90 secs)

2 Nov (Day 52*)

A1 Back Squat – 10 x 3 x 117.5kg (40X0, 100 secs)
A2 – Swiss Ball HS Curls – 10 x 5 (40X0, 100 secs)
B1 DB Reverse Lunge – 6,6,6 x 17.5kg (30X0, 90 secs)
B2 RDL – 7,7,7 x 70kg (40X0, 90 secs)

*Full day of work on 1 Nov so moved this a day forward, technically Day 53

3 Nov (Day 54)

A1 Incline Off-set DB Curls – 10 x 3 x 22.5kg (30X0, 100 secs)
A2 Close Grip Bench Press – 10 x 3 x 90kg (30X0, 100 secs)
B1 Thick Bar EZ Reverse Curls – 7,6*,7 x 26kg (30X0, 90 secs)
B2 Seated EZ French Press 6,6,6 x 31kg (30X0, 90 secs)

*didn’t unload from French Press so did 31kg Reverse Curls by mistake

5 Nov (Day 56)

A1 30 degree Bench Press – 10 x 3 x 80kg (40X0, 100 secs)
A2 Neutral Grip Chin Ups – 10 x 3 x 15kg (40X0, 100 secs)
B1 Flat DB Press – 7,7,7 x 27.5kg (40X0, 90 secs)
B2 Bent-Over One Arm Row – 7,7,7 x 27.5kg (30X0, 90 secs)

6 Nov (Day 57)

A1 Heel Elevated Front Squat – 10 x 3 x 87.5kg (40X0, 100 secs)
A2 Nordic HS Curl – 10 x 3 (40X0, 100 secs)
B1 Step Ups – 6,6,6 x 17.5kg (30X0, 90 secs)
B2 Barbell Hip Thrust – 3 x 6 x 90kg (30X0, 90 secs)

8 Nov (Day 59)

A1 Alternate Zottman Curls – 10 x 3 x 17.5kg
A2 Decline Close Grip Bench Press – 3,3,3,2* x 100kg, 6 x 4 x 95kg
B1 DB Preacher Curl – 7,6,6 x 15kg
B2 EZ Skull Crushers – 7,7,7 x 33.5kg

IT’S OVER!!!! I’ll see out the 60th day as “Rest” and on Day 61 I will re-measure to see where my gains have come. I’ve been weighing myself every 5-10 days and currently hovering 76.5-77kg, which is a full 5kg above where I started.

Below i’ve pasted in my fail video (2nd vid) from bench press (meant to be doing 97.5kg but Zottmans were occupying my 1.25kg plates so I thought i’d try 5 sets of 100kg, 5 sets of 95kg). Below that I have a short video of days 31 to 60, and above you can find the playlist which will soon include my final weigh in etc.

*

A post shared by 9to5 Strength (@9to5strength) on Nov 8, 2017 at 5:50am PST

[Fraser_9to5]

21 Oct (Day 41)

A1 Incline Barbell Press – 10 x 4 x 70kg (40X0, 100 secs)
A2 Lean-away Chin Ups – 4,4,4,4,4,4,4,3,3,4 (40X0, 100 secs)
B1 Parallel Bar Dips – 7,6,6 x BW (40X0, 90 secs)
B2 DB Kickbacks – 6,6,6 x 6kg (40X0, 90 secs)

22 Oct (Day 42)

A1 Back Squat – 10 x 4 x 107.5kg (40X0, 100 secs)
A2 – Swiss Ball HS Curls – 10 x 5 (40X0, 100 secs)
B1 DB Reverse Lunge – 6,6,6 x 17.5kg (30X0, 90 secs)
B2 RDL – 6,6,6 x 70kg (40X0, 90 secs)

24 Oct (Day 44)

A1 Incline Off-set DB Curls – 10 x 4 x 20kg (30X0, 100 secs)
A2 Close Grip Bench Press – 10 x 4 x 82.5kg (30X0, 100 secs)
B1 Thick Bar EZ Reverse Curls – 6,6,6 x 26kg (30X0, 90 secs)
B2 Seated EZ French Press 6,6,6 x 31kg (30X0, 90 secs)

26 Oct (Day 46)

A1 30 degree Bench Press – 10 x 4 x 75kg (40X0, 100 secs)
A2 Neutral Grip Chin Ups – 10 x 4 x 10kg (40X0, 100 secs)
B1 Flat DB Press – 8,8,8 x 25kg (40X0, 90 secs)
B2 Bent-Over One Arm Row – 7,7,7 x 25kg (30X0, 90 secs)

27 Oct (Day 47)

A1 Heel Elevated Front Squat – 10 x 4 x 82.5kg (40X0, 100 secs)
A2 Nordic HS Curl – 10 x 4 (40X0, 100 secs)
B1 Step Ups – 6,6,6 x 15kg (30X0, 90 secs)
B2 Barbell Hip Thrust – 3 x 6 x 90kg (30X0, 90 secs)

29 Oct (Day 49)

A1 Alternate Zottman Curls – 10 x 4 x 17.5kg
A2 Decline Close Grip Bench Press – 4,4,4,4,4,4,4,4,3,3 x 90kg
B1 DB Preacher Curl – 7,7,6 x 15kg
B2 EZ Skull Crushers – 7,7,7 x 33.5kg

[Fraser_9to5]

11 Oct (Day 31)

A1 Incline Barbell Press – 5,5,5,5,5,5,4,4,4,4 x 65kg (40X0, 100 secs)
A2 Lean-away Chin Ups – 5,5,5,5,5,4,4,4,4 x BW (40X0, 100 secs)
B1 Parallel Bar Dips – 7,6,6 x BW (40X0, 90 secs)
B2 DB Kickbacks – 7,7,6 x 6kg (40X0, 90 secs)

12 Oct (Day 32)

A1 Back Squat – 5*,5,5*,5,5*,5,5*,5,4*,4 x 97.5kg (40X0, 100 secs)
A2 – Swiss Ball HS Curls – 10 x 5 (40X0, 100 secs)
B1 DB Reverse Lunge – 7,7,6 x 17.5kg (30X0, 90 secs)
B2 RDL – 6,6,6 x 70kg (40X0, 90 secs)

*Used a weightlifting belt here as my back hadn’t recovered from the front squats, and this is primarily a leg session not a back workout.

14 Oct (Day 34)

A1 Incline Off-set DB Curls – 5,5,5,5,5,5,5,4,5*,4 x 17.5kg (30X0, 100 secs)
A2 Close Grip Bench Press – 5,5,5,5,5,5,5,5,5,3 x 75kg (30X0, 100 secs)
B1 Thick Bar EZ Reverse Curls – 7,7,7 x 23.5kg (30X0, 90 secs)
B2 Seated EZ French Press 7,7,7 x 31kg (30X0, 90 secs)

*Got a spotter to help me up to the top with the final rep. Also pushed it so hard in the penultimate set of bench that I only managed 3 in the last set.

16 Oct (Day 36)

A1 30 degree Bench Press – 5,5,5,5,5,5,5,5,5,3 x 65kg (40X0, 100 secs)
A2 Neutral Grip Chin Ups – 5,5,5,5,5,5,5,5,4,4 (40X0, 100 secs)
B1 Flat DB Press – 8,7,7 x 25kg (40X0, 90 secs)
B2 Bent-Over One Arm Row – 7,7,7 x 25kg (30X0, 90 secs)

17 Oct (Day 37)

A1 Heel Elevated Front Squat – 5,5,5,5,5,5,5,5,4,4,4 x 75kg (40X0, 100 secs)
A2 Nordic HS Curl – 5,5,5,5,5,5,5,5,2* (40X0, 100 secs)
B1 Walking Lunges – 30, 30, 30
B2 Barbell Hip Thrust – 3 x 6 x 90kg (30X0, 90 secs)

*Calf seized up and wasn’t possible to complete any extra reps on the curl, lucky to do the last set of front squats on it. Switched Step ups to walking lunges because of the calf problems.

19 Oct (Day 39)

A1 Alternate Zottman Curls – 5,5,5,5,5,5,5,4,4,4 x 17.5kg
A2 Decline Close Grip Bench Press – 5,5,5,5,5,5,4,4,4,4 x 80kg
B1 DB Preacher Curl – 7,7,7 x 13.5kg
B2 EZ Skull Crushers – 6,6,6 x 33.5kg

Without a doubt the toughest 10 day block so far. 30 days was the sweet spot and now my body is falling apart and i’m struggling to keep on top of foam rolling and recovery work between sessions.

[Fraser_9to5]

1 Oct (Day 21)

A1 Incline Barbell Press – 10 x 3 x 70kg (40X0, 100 secs)
A2 Lean-away Chin Ups – 10 x 3 x 5kg (40X0, 100 secs)
B1 Parallel Bar Dips – 7,6,6 x BW (40X0, 90 secs)
B2 DB Kickbacks – 8,7,6 x 6kg (40X0, 90 secs)

2 Oct (Day 22)

A1 Back Squat – 10 x 3 x 107.5kg (40X0, 100 secs)
A2 – Swiss Ball HS Curls – 10 x 5 (40X0, 100 secs)
B1 DB Reverse Lunge – 7,7,6 x 17.5kg (30X0, 90 secs)
B2 RDL – 7,6,6 x 70kg (40X0, 90 secs)

4 Oct (Day 24)

A1 Incline Off-set DB Curls – 10 x 3 x 20kg (30X0, 100 secs)
A2 Close Grip Bench Press – 10 x 3 x 82.5kg (30X0, 100 secs)
B1 Thick Bar EZ Reverse Curls – 7,7,7 x 23.5kg (30X0, 90 secs)
B2 Seated EZ French Press 8,8,7 x 28.5kg (30X0, 90 secs)

6 Oct (Day 26)

A1 30 degree Bench Press – 10 x 3 x 75kg (40X0, 100 secs)
A2 Neutral Grip Chin Ups – 10 x 3 x 7.5kg (40X0, 100 secs)
B1 Flat DB Press – 8,7,7 x 25kg (40X0, 90 secs)
B2 Bent-Over One Arm Row – 7,6,6 x 25kg (30X0, 90 secs)

7 Oct (Day 27)

A1 Heel Elevated Front Squat – 3,3,3,3,3,3,3,2,3*,3* x 82.5kg (40X0, 100 secs)
A2 Nordic HS Curl – 4,4**,3,3,3,3,3,3,3,3 (40X0, 100 secs)
B1 Step Ups – 6,6,6 x 15kg (30X0, 90 secs)
B2 Barbell Hip Thrust – 3 x 6 x 90kg (30X0, 90 secs)

*weightlifting belt, having tweaked my back in set 8
**slight sprain to my hamstring in the first few sets, decided to drop to 3 reps and not push it

9 Oct (Day 29)

A1 Alternate Zottman Curls – 3,3,3,3,3,2 x 20kg, 3,3,3,3 x 17.5kg
A2 Decline Close Grip Bench Press – 3,3,3,3,3,3,3,3,3,2 x 90kg
B1 DB Preacher Curl – 7,7,6 x 13.5kg
B2 EZ Skull Crushers – 6,6,6 x 33.5kg

Intended to do 87.5kg on Bench but given the plates were used up for curls I had to push it to 90kg. Struggled with 20kg and after 6 sets I decided it was more sensible to continue with 17.5kg than scramble through four shitty sets with 20kg

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