Fraser Young

[Fraser Young]

11 Apr

Bench Press – 2 x 3 x 95kg
Incline DB Bench Press – 15, 13 x 25kg
A1 DB Rows – 4 x 8 x 35kg
A2 Rear Delt Flyes – 4 x 8 x 3.5kg
EZ Bar Curls – 12,11,10 x 31kg

I could tell in the warm up I wasn’t as strong as last week and it showed in the lower reps on incline press. Managed a bit more volume than last week though.

12 Apr

General warm up + Mobility
Frequency Drills
Grass Runs: 10 x 10m, 6 x 20m, 3 x 40m* (rest 1 min, 2 mins, 4 mins)

On the third rep of 40m I got to around 20-25 metres and felt my right hamstring go. I’ve had enough hamstring pulls (6-8?) over the years to know that this one was quite bad. It was a combination of dehydration from not taking water with me and the uneven surface which probably caused it. I immediately picked up all my stuff and hobbled home to ice it. Over the next day and a bit I iced it for 8 lots of 20 mins, spaced 2+ hours apart. I’m on crutches and expect to need at least two weeks before I can do a light jog, but hopefully some gentle physio work before that time.

14 Apr

Sprinter sit-ups – 3 x 20

The only part of the session I could do and even then it was modified to put no strain on my hamstring. I plan to do as much of the upper body session tomorrow as I can without feeling any kind of twinge in my hamstring, likely a seated version of some exercises. I hate being injured.

[Fraser Young]

8 Apr

Push Ups – 26, 19, 17
A1 Chin Ups – 3 x 9
A2 Res. Band Face Pulls – 3 x 10
DB Military Press – 10,10,9,9 x 20kg
B1 BB Shrug – 10 x 60kg, 10,10 x 70kg
B2 DB Tricep Extension – 15,12,10 x 13.5kg
Swiss Ball Sit Ups – 3 x 12 x 15kg

9 Apr

General warm up + Mobility
Frequency Drills
Grass Shuttle Runs: 3 x 3 mins (4 mins rest)

It was humbling how tired I was after 45 seconds of the first shuttle run, my fitness is appalling despite lifting weights and looking in okay shape. If I’m honest I could have pushed it more, I accepted a level of heavy breathing but didn’t try and run myself into the ground – will make sure to do that next week.

Overall it’s been a good week of training, I felt the sprints went really well and while I was initially concerned that the first conditioning session would be too easy that opinion didn’t last long. Ideally to maximise fitness levels I would be doing three of those conditioning sessions per week but this was designed for the amateur footballer who plays in Sunday league and doesn’t have time to do 2-a-day sessions like a pro.

[Fraser Young]

25 Mar

ATS – 3 x 4
Tuck Jumps – 2 x 10
Back Squat – 4 x 6 x 105kg
RDL – 4 x 8 x 90kg
DB Reverse Lunge – 15 x 15kg
Hollow Rock – 4 x 30 secs
Prone Hyper-extensions – 3 x 6
SL Calf Raises – 2 x 15 x 10kg

26 Mar

Bench Press – 3 x 4 x 100kg
Bent Over Rows – 4 x 10 x 60kg
Pull ups/Chin ups – 7,7,5,5
Incline DB Curls – 10,8,9 x 12.5kg
Decline Skull Crushers – 11,10,9 x 33.5kg
Leg Raises – 4 x 10

28 Mar

Vert Test – 52cm/20.5in
Power Clean – 3 x 1 x 80kg, 3 x 1 x 85kg
Hex DL – 3 x 107.5kg, 3 x 125kg, 6 x 140kg
Hip Thrust – 8,7,7,7 x 105kg
Swiss Ball HS Curls – 15,12,11
Stir The Pot – 3 x 30 secs

29 Mar

Incline Bench – 8,8,5 x 75kg
DB Rows – 3 x 8 x 40kg
Close Grip Bench – 6,7,7 x 82.5kg
Conc Curls – 3 x 10 x 12kg

Good week of training.

[Fraser Young]

12 Mar

Bench Press – 5,5,4 x 100kg
Pullups – 7,7,6 x 10kgg
Zottman Curls – 3 x 6 x 17.5kg
BW Dips – 3 x 10
Incline DB Curls – 10,9,7 x 12.5kg
Decline Skull Crushers – 11,10,8 x 33.5kg

I broke the table that I rested my feet on for dips so switched to body-weight. Took out non-Bi & Tri exercises because I’m very tired from these workouts.

15 Mar

Close Grip Bench Press – 3 x 7 x 80kg
Reverse EZ Curl – 7,7,6 x 31kg
Seated OH DB Extension – 12,11,10 x 22.5kg
DB Preacher Curl – 8,9 x 13.5kg

Again I ditched the incline press and DB rows, as well as direct forearm work.

17 Mar

Close Grip Bench Press – 3 x 7 x 82.5kg
Wide EZ Curls – 3 x 8 x 36kg
EZ Skull Crushers – 3 x 11 x 36kg
DB Hammer Curl – 10,10,9 x 15kg
1 Arm DB Ext – 3 x 10 x 15kg
DB Preacher Curls – 2 x 10 x 13.5kg

Much fresher here having reduced the volume of other work during the week. Arms are completely spent, managed to add 1/2 an inch to them and 3/8 inch to my forearms, though it’s possible after a week of rest they’ll grow more as was the case with my pullups & pushups workout. The first 4 weeks were fine but by the end I was feeling the cumulative effect of all the training and it was harder to force myself to go to the gym.

[Fraser Young]

5 Mar

Bench Press – 3 x 6 x 97.5kg
Pullups – 7,7,6 x 10kg
UH BB Rows – 3 x 6 x 75kg
Zottman Curls – 3 x 8 x 15kg
Bench Dips – 3 x 10 x 40kg
Rear Delt Raise – 2 x 12 x 2.5kg
Incline DB Curls – 11,9,7 x 12.5kg
Decline Skull Crushers – 11,11,8 x 33.5kg
BB Wrist Flexion – 20,20,20 x 20kg
DB Wrist Flexion – 20,20,20 x 4.5kg
Leg Raises – 1 x 12

8 Mar

Incline Press – 3 x 6 x 75kg
DB Rows – 3 x 7 x 40kg
Close Grip Bench Press – 3 x 7 x 80kg
Reverse EZ Curl – 8,7,7 x 31kg
Seated OH DB Extension – 12,11,9 x 22.5kg
DB Preacher Curl – 2 x 10 x 12kg
Seated DB Hold – 50,40 secs x 22.5kg

10 Mar

Close Grip Bench Press – 7,7,6 x 82.5kg
Wide EZ Curls – 7,7,6 x 36kg
EZ Skull Crushers – 8,9,9 x 36kg
DB Hammer Curl – 10,9,8 x 15kg
1 Arm DB Ext – 3 x 12 x 13.5kg
DB Preacher Curls – 2 x 10 x 12kg

Really lethargic this week, hoping to grind out the final week and give my upper body a much needed rest.

[Author]

Posts

[Fraser Young]

11 Apr

Bench Press – 2 x 3 x 95kg
Incline DB Bench Press – 15, 13 x 25kg
A1 DB Rows – 4 x 8 x 35kg
A2 Rear Delt Flyes – 4 x 8 x 3.5kg
EZ Bar Curls – 12,11,10 x 31kg

I could tell in the warm up I wasn’t as strong as last week and it showed in the lower reps on incline press. Managed a bit more volume than last week though.

12 Apr

General warm up + Mobility
Frequency Drills
Grass Runs: 10 x 10m, 6 x 20m, 3 x 40m* (rest 1 min, 2 mins, 4 mins)

On the third rep of 40m I got to around 20-25 metres and felt my right hamstring go. I’ve had enough hamstring pulls (6-8?) over the years to know that this one was quite bad. It was a combination of dehydration from not taking water with me and the uneven surface which probably caused it. I immediately picked up all my stuff and hobbled home to ice it. Over the next day and a bit I iced it for 8 lots of 20 mins, spaced 2+ hours apart. I’m on crutches and expect to need at least two weeks before I can do a light jog, but hopefully some gentle physio work before that time.

14 Apr

Sprinter sit-ups – 3 x 20

The only part of the session I could do and even then it was modified to put no strain on my hamstring. I plan to do as much of the upper body session tomorrow as I can without feeling any kind of twinge in my hamstring, likely a seated version of some exercises. I hate being injured.

[Fraser Young]

8 Apr

Push Ups – 26, 19, 17
A1 Chin Ups – 3 x 9
A2 Res. Band Face Pulls – 3 x 10
DB Military Press – 10,10,9,9 x 20kg
B1 BB Shrug – 10 x 60kg, 10,10 x 70kg
B2 DB Tricep Extension – 15,12,10 x 13.5kg
Swiss Ball Sit Ups – 3 x 12 x 15kg

9 Apr

General warm up + Mobility
Frequency Drills
Grass Shuttle Runs: 3 x 3 mins (4 mins rest)

It was humbling how tired I was after 45 seconds of the first shuttle run, my fitness is appalling despite lifting weights and looking in okay shape. If I’m honest I could have pushed it more, I accepted a level of heavy breathing but didn’t try and run myself into the ground – will make sure to do that next week.

Overall it’s been a good week of training, I felt the sprints went really well and while I was initially concerned that the first conditioning session would be too easy that opinion didn’t last long. Ideally to maximise fitness levels I would be doing three of those conditioning sessions per week but this was designed for the amateur footballer who plays in Sunday league and doesn’t have time to do 2-a-day sessions like a pro.

[Fraser Young]

25 Mar

ATS – 3 x 4
Tuck Jumps – 2 x 10
Back Squat – 4 x 6 x 105kg
RDL – 4 x 8 x 90kg
DB Reverse Lunge – 15 x 15kg
Hollow Rock – 4 x 30 secs
Prone Hyper-extensions – 3 x 6
SL Calf Raises – 2 x 15 x 10kg

26 Mar

Bench Press – 3 x 4 x 100kg
Bent Over Rows – 4 x 10 x 60kg
Pull ups/Chin ups – 7,7,5,5
Incline DB Curls – 10,8,9 x 12.5kg
Decline Skull Crushers – 11,10,9 x 33.5kg
Leg Raises – 4 x 10

28 Mar

Vert Test – 52cm/20.5in
Power Clean – 3 x 1 x 80kg, 3 x 1 x 85kg
Hex DL – 3 x 107.5kg, 3 x 125kg, 6 x 140kg
Hip Thrust – 8,7,7,7 x 105kg
Swiss Ball HS Curls – 15,12,11
Stir The Pot – 3 x 30 secs

29 Mar

Incline Bench – 8,8,5 x 75kg
DB Rows – 3 x 8 x 40kg
Close Grip Bench – 6,7,7 x 82.5kg
Conc Curls – 3 x 10 x 12kg

Good week of training.

[Fraser Young]

12 Mar

Bench Press – 5,5,4 x 100kg
Pullups – 7,7,6 x 10kgg
Zottman Curls – 3 x 6 x 17.5kg
BW Dips – 3 x 10
Incline DB Curls – 10,9,7 x 12.5kg
Decline Skull Crushers – 11,10,8 x 33.5kg

I broke the table that I rested my feet on for dips so switched to body-weight. Took out non-Bi & Tri exercises because I’m very tired from these workouts.

15 Mar

Close Grip Bench Press – 3 x 7 x 80kg
Reverse EZ Curl – 7,7,6 x 31kg
Seated OH DB Extension – 12,11,10 x 22.5kg
DB Preacher Curl – 8,9 x 13.5kg

Again I ditched the incline press and DB rows, as well as direct forearm work.

17 Mar

Close Grip Bench Press – 3 x 7 x 82.5kg
Wide EZ Curls – 3 x 8 x 36kg
EZ Skull Crushers – 3 x 11 x 36kg
DB Hammer Curl – 10,10,9 x 15kg
1 Arm DB Ext – 3 x 10 x 15kg
DB Preacher Curls – 2 x 10 x 13.5kg

Much fresher here having reduced the volume of other work during the week. Arms are completely spent, managed to add 1/2 an inch to them and 3/8 inch to my forearms, though it’s possible after a week of rest they’ll grow more as was the case with my pullups & pushups workout. The first 4 weeks were fine but by the end I was feeling the cumulative effect of all the training and it was harder to force myself to go to the gym.

[Fraser Young]

5 Mar

Bench Press – 3 x 6 x 97.5kg
Pullups – 7,7,6 x 10kg
UH BB Rows – 3 x 6 x 75kg
Zottman Curls – 3 x 8 x 15kg
Bench Dips – 3 x 10 x 40kg
Rear Delt Raise – 2 x 12 x 2.5kg
Incline DB Curls – 11,9,7 x 12.5kg
Decline Skull Crushers – 11,11,8 x 33.5kg
BB Wrist Flexion – 20,20,20 x 20kg
DB Wrist Flexion – 20,20,20 x 4.5kg
Leg Raises – 1 x 12

8 Mar

Incline Press – 3 x 6 x 75kg
DB Rows – 3 x 7 x 40kg
Close Grip Bench Press – 3 x 7 x 80kg
Reverse EZ Curl – 8,7,7 x 31kg
Seated OH DB Extension – 12,11,9 x 22.5kg
DB Preacher Curl – 2 x 10 x 12kg
Seated DB Hold – 50,40 secs x 22.5kg

10 Mar

Close Grip Bench Press – 7,7,6 x 82.5kg
Wide EZ Curls – 7,7,6 x 36kg
EZ Skull Crushers – 8,9,9 x 36kg
DB Hammer Curl – 10,9,8 x 15kg
1 Arm DB Ext – 3 x 12 x 13.5kg
DB Preacher Curls – 2 x 10 x 12kg

Really lethargic this week, hoping to grind out the final week and give my upper body a much needed rest.

[Author]

Posts