Fraser Young

[Fraser Young]

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

[Fraser Young]

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 Young]

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 Young]

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 Young]

10 Sept

Rowing Machine 3 x 13 mins (6 mins) DF 121
avg 2:14.2, 2:15.8, 2:14.2 (22,24,26 spm)

Played music at a certain BPM to get into a rowing rhythm, potential to do that again.

12 Sept

Rowing Machine 5 x 1 min row, 1 min easy row/rest @ 1:53-1:57 pace, DF 138
Average pace 1:52.9, Fastest 1:52.2, Slowest 1:54.0
Power Clean – 50kg x 6,6, 55kg x 5
Front Squat – 4 x 8 x 65kg
RDL – 4 x 8 x 70kg
Batwing Row – 3 x 12 x 15kg
Push Ups – 3 x 20
Front Plank – 2 x 40 secs
Side Plank – 2 x 30 secs

Quite quick on the rows, no use slowing myself down if I feel fine. Upped the front squat, can do so again.

Here are front squats, bit light.

View this post on Instagram

A post shared by 9to5 Strength (@9to5strength) on Sep 12, 2018 at 5:34am PDT

[Author]

Posts