Fraser Young

[Fraser Young]

*Some of these sessions in a public gym as I was a fitness instructor and would do my own workout in the break*

May 1

Bench Press
3 x 5 x 90kg

DB Rows
3 x 10 x 35kg

DB Press
3 x 10 x 27.5kg

DB Curl
3 x 10 x 18kg

Spiderman Press-Ups
3 x 12

May 2

Track Work

250m – 35.9
200m – 26.6
150m – 18.2
100m – 12.1 =PB
50m – 6.4

Walking Lunges, 2 x 20m
High Knees, 2 x 20m

Ab Wheel
3 x 1 minute

May 3

Warm up – KB Swings 2 x 25 x 15kg

Power Clean
3 x 10 x 60kg

Bench Press
2 x 10 x 80kg
1 x 9 x 80kg

Back Squat
3 x 10 x 110kg

DB Rows
3 x 10 x 35kg

DB Press
3 x 10 x 25kg

DB Curls
3 x 10 x 17.5kg

Landmine
3 x 20 x bar + 5kg

May 5

Power Clean
5 x 70kg
4 x 72.5kg
3 x 75kg
2 x 77.5kg
1 x 80kg

Bench Press
5 x 87.5kg
4 x 92.5kg
3 x 97.5kg
2 x 102.5kg
1 x 107.5kg

DB Rows
3 x 10 x 35kg

DB Windmills
1 x 12 x 10kg
2 x 10 x 12.5kg

May 7

KB Swings
4 x 60 x 15kg

High Knees, 2 x 20m
Walking Lunges, 2 x 25m

May 8

Power Clean
3 x 5 x 72.5kg

Bench Press
3 x 5 x 90kg

Back Squat
3 x 5 x 120kg

DB Rows
3 x 10 x 35kg

DB Press
3 x 10 x 25kg

DB Curl
3 x 8 x 20kg

Spiderman Press-Ups
3 x 14

May 9

Track Work

3 x 5 x 100m (30 sec/2.5 mins) average 15-15.5 secs

1 mile
6 mins 40 secs

Walking Lunges, 30m, 20m
High Knees, 30m, 20m

Ab Wheel 3 x 1 minute

May 10

Track Work (again!)

300m – 47.1
200m – 31.6
100m – 15.8

300m – 42.8
200m – 27.7
100m – 12.4

May 12

Hip Mobility
Broad Jumps

Plyo Hops
2 x (2 x 30m hops, 3 x 30m)

Plyometric session on grass, good co-ordination having not done it in ages and was pleased with the difficulty.

May 14

Power Cleans
5 x 72.5kg
4 x 72.5kg
3 x 77.5kg
2 x 80kg
1 x 82.5kg

Bench Press
5 x 87.5kg
4 x 92.5kg
3 x 97.5kg
2 x 102.5kg
0 x 107.5kg

Back Squat
5 x 120kg
4 x 125kg
3 x 130kg
2 x 135kg
1 x 140kg

DB Rows
3 x 10 x 35kg

DB Curl
3 x 10 x 20kg

DB Press
1 x 10 x 27.5kg
1 x 10 x 25kg
stopped – nerve pain

DB Windmill
3 x 10 x 12.5kg

May 15

Track Work

250m – 33.6
200m – 26.9
150m – 19.3
100m – 13.2
50m – 6.4

Walking Lunges, 35, 15m
High Knees 35, 15m

Spiderman Press-ups 3 x 16

May 18

Bench Press
80kg x 9, 5, 4

DB Floor Press
3 x 8 x 25kg

Chin Ups/Pullups
2 x 2 x 8

Lat Raise
3 x 12 x 5kg

DB Curl
3 x 8 x 20kg

Landmine
3 x 10 x 30kg

May 19

Track Work

Plyo Jumps
2 x 30m hops (best of ~5.10)
3 x 30m (best ~4.25)

300m – 44.6
200m – 29.4
100m – 14.1

300m – 41.7
200m – 26.8
100m – 12.3

Ab Wheel, 3 x 1 minute

May 21

Track Work

Plyometric Hops
2 x 30m Hops
3 x 30m

250m – 34.9
200m – 26.9
150m – 18.8
100m – 12.2
50m – 7.0

I stepped on a slippery patch of floor yesterday and tweaked my groin, started to feel it in the 150m today, more in the 100m and the 50m was at 80% just to complete the session as it was seizing up a bit.

Update: Injury feels more hip flexor than groin, it impacts my walking so could be a few days before I can run. Hoping I can squat tomorrow!

May 22

Bench Press
8 x 60kg
5 x 80kg
5 x 90kg
5 x 95kg

DB Bench
2 x 10 x 32.5kg
1 x 9 x 32.5kg

DB rows
4 x 12 x 35kg

Reverse Flyes
2 x 12 x 5kg

DB Windmill
3 x 12 x 12.5kg

May 23

Back Squat
5 x 60kg
5 x 90kg
5 x 110kg

Reverse Lunge
2 x 10 x 60kg
1 x 10 x 65kg

Good Mornings
2 x 8 x 40kg
1 x 8 x 45kg

Plate Hold
3 x 20kg per hand x 1 minute

May 25

Bench Press
80kg x 10, 6, 5

DB Floor Press
3 x 8 x 25kg

Chin Ups/Pull Ups
2 x 2 x 9

Lat Raise
3 x 12 x 6.25kg

Bicep Curl
3 x 8 x 20kg

Landmine
3 x 10 x bar + 15kg

May 26

Track Work

2 x 500m (sub 1:40)
2 x 600m (sub 2:00)
1 mile – 6 mins 0 secs PB

Ab Wheel Standing
3 x 5

May 27

Back Squat
5 x 60kg
5 x 90kg
5 x 110kg
5 x 125kg

Reverse Lunges
3 x 10 x 65kg

Good Mornings
2 x 8 x 45kg
1 x 8 x 47.5kg

Plate Hold
3 x 20kg x 65 secs

May 30

Bench Press
5 x 90kg
5 x 92.5kg

DB Bench
2 x 10 x 32.5kg
1 x 9 x 32.5kg

DB Rows
4 x 12 x 35kg

DB Reverse Flyes
2 x 12 x 5kg

DB Windmill
3 x 10 x 15kg

[Fraser Young]

Apr 11

Bench Press
3 x 5 x 88.5kg

DB Rows
3 x 10 x 29kg

DB Overhead Press
3 x 10 x 21.5kg

DB Curls
3 x 10 x 19kg

Body Saw (slow)
10 reps

Apr 12

Track Work

250m – 33.3
200m – 27.4
150m – 20.1
100m – 13.2
50m – 6.7

Walking Lunges, 40m

Apr 17

Bench Press
3 x 5 x 91kg

DB Curls
3 x 10 x 19kg

DB Rows
3 x 10 x 29kg

DB Press
3 x 10 x 21.5kg

Bodysaw
10 slow reps

Apr 18

Track Work

250m – 34.4
200m – 28.2
150m – 19.1
100m – 12.5
50m – 6.5

High Knees, 2 x 20m
Walking Lunges, 2 x 20m

Apr 19

SL Box Jumps
5 x 5 per leg

Bench Press
3 x 10 x 81kg

DB Rows
3 x 10 x 29kg

DB Curls
3 x 10 x 19kg

DB Press
3 x 10 x 21.5kg

Ab Ripper X, complete

Back Squat
1 x 10 x 103.5kg
2 x 10 x 108.5kg

Apr 22

Bench Press
5 x 88.5kg
4 x 93.5kg
3 x 98.5kg
2 x 103.5kg
1 x 108.5kg

DB Rows
3 x 10 x 29kg

DB Press
3 x 10 x 24kg

DB Curls
3 x 10 x 19kg

Bodysaw
14 slow reps

Apr 23

Track Work

250m – 34.2
200m – 26.3 PB
150m – 19.5
100m – 12.6

Apr 24

Power Cleans
3 x 5 x 71kg

Bench Press
3 x 5 x 91kg

DB Rows
3 x 10 x 34kg

Lower Body ISO Resistance Bands
3 x 3 x 15 secs

Spiderman Press-ups
3 x 10

Apr 25

Track Work
10 x 400m (4 mins rest) all in 80 secs
400m in 63.7

Ab Wheel, 3 x 10

Apr 26

DB Bench Press
3 x 10 x 32.5kg

DB Rows
3 x 10 x 32.5kg

DB Press
3 x 10 x 25kg

DB Curls
3 x 10 x 18kg

Landmine
3 x 10 x 30kg

Apr 29

Back Squat
5 x 117.5kg
4 x 122.5kg
3 x 127.5kg
2 x 132.5kg
1 x 137.5kg

Bench Press
5 x 87.5kg
4 x 92.5kg
3 x 97.5kg
2 x 102.5kg
1 x 107.5kg

DB Rows
3 x 10 x 32.5kg

DB Press
3 x 10 x 25kg

DB Curls
3 x 10 x 17.5kg

Ab Crunch Machine
3 x 18 x 39kg

[Fraser Young]

Mar 2

Bench Press
3 x 10 x 85kg

Shoulder Press
3 x 10 x 21kg

Bicep Curls
3 x 10 x 18.5kg

DB Rows
3 x 10 x 31kg

Diamond Pressups
3 x 18

Abs, 4 mins

Mar 3

Power Cleans
3 x 10 x 58.5kg

Back Squat
3 x 10 x 98.5kg

Mar 6

Bench Press
3 x 5 x 88.5kg

DB Shoulder Press (1)
3 x 10 x 21kg

Chin Ups (1)
3 x 14

DB Rows
3 x 10 x 29kg

Mar 7

Track Work

250m – 39.5
200m – 31.0
150m – 20.9
100m – 13.2
50m – 6.7

Forward Lunges 30m
High Knees 30m

Mar 8

Box Jumps
5 x 5

Back Squat
3 x 10 x 98.5kg

Bench Press
3 x 10 x 78.5kg

DB Press (1)
3 x 10 x 20kg

DB Curls (1)
3 x 10 x 20kg

DB Rows (2)
3 x 10 x 29kg

Diamond Pressups (2)
3 x 18

Bodysaw
3 x 25

Mar 13

Power Clean
5 x 68.5kg
4 x 68.5kg
3 x 73.5kg
2 x 78.5kg
1 x 83.5kg

Bench Press
5 x 88.5kg
4 x 93.5kg
3 x 98.5kg
2 x 103.5kg
1 x 108.5kg

Back Squat
5 x 108.5kg
4 x 113.5kg
3 x 118.5kg
2 x 123.5kg
2 x 128.5kg

DB Rows
3 x 10 x 29kg

DB Shoulder Press (1)
3 x 10 x 20kg

Chin Ups (1)
3 x 12

Mar 14

Track Work

250m – 37.4
200m – 29.8
150m – 21.0
100m – 13.0
50m – 6.6

Mar 15

Box Jumps
5 x 5

Back Squat
3 x 10 x 103.5kg

Bench Press
2 x 10 x 78.5kg
1 x 9 x 78.5kg

DB Press (1)
3 x 10 x 21.5kg

DB Curls (1)
3 x 10 x 19kg

DB Rows (2)
3 x 10 x 29kg

Diamond Pressups (2)
3 x 20

Bodysaw
3 x 30

Mar 18

Power Cleans
5 x 68.5kg
4 x 73.5kg
3 x 73.5kg
2 x 78.5kg
1 x 83.5kg

Bench Press
5 x 88.5kg
4 x 93.5kg
3 x 98.5kg
2 x 103.5kg
1 x 108.5kg

Back Squat
5 x 113.5kg
4 x 118.5kg
3 x 123.5kg
4 x 128.5kg
1 x 133.5kg

DB Rows
3 x 10 x 29kg

Shoulder Press (1)
3 x 10 x 21.5kg

Chin Ups (1)
3 x 14

Mar 19

Track Work
3 x 300m
47.3, 44.3, 44.2

High Knees, 30m
Walking Lunge, 30m

Mar 24

Bench Press
3 x 5 x 88.5kg

DB Rows
3 x 10 x 29kg

DB Press
3 x 10 x 21.5kg

DB Curls
3 x 10 x 19kg

Ab Ripper X

Good session, first in my new flat, abs were very sore from ab ripper.

Mar 26

Bench Press
3 x 10 x 81kg

DB Rows
3 x 10 x 29kg

Mar 27

Track Work

250m – 35.2
200m – 27.3
150m – 19.6
100m – 12.8
50m – 6.5

[Fraser Young]

Feb 4

Bench Press
5 x 86kg
3 x 98kg
2 x 110kg

DB Curls
3 x 8 x 20kg

Close Grip Bench Press
3 x 7 x 83.5kg

Rotator Cuff
2 x 2 x 10

Feb 5

Single Leg Skipping (change every 5 reps)
3 x 100 w 2mins rest
1 x 100

Speed Squats
3 x 6 x 98.5kg

GHR
3 x 6

Sliding Leg Curl
3 x 10

Bodysaw til my body’s sore
3 x 25

Feb 6

Treadmill Walk

6.2kph, 3 deg, 37 mins

Meant to be 42 mins but I didn’t read the workout beforehand just put it on what I felt was a challenge. Will do it 2x/wk and do a tempo session and two squat sessions each week.

Feb 7

Shoulder Press
2 x 5 x 58.5kg
5 x 68.5kg

Chin Ups
3 x 12

Dips
3 x 25

Feb 10

Back Squat
3 x 98kg
3 x 112kg
8 x 126kg (belt)

SLRDL
3 x 8 x 29kg

RLESS
2 x 8 x 73.5kg

Body Saw
2 x 25

Feb 11

Bench Press
5 x 76kg
5 x 88kg
6 x 100kg

DB Curls
3 x 8 x 20kg

Close Grip Bench Press
2 x 7 x 83.5kg

Rotator Cuff
2 x 2 x 10

Feb 12

Track Work

2 x 6 x 100m (50m jog/50m walk)
4 x 100m (30 secs rest)

Feb 13

Treadmill Walk
6.3kph, 3 deg incline, 44 mins

Feb 14

Back Squat
5 x 105kg
3 x 119kg
5 x 133kg (belt)

RLESS
2 x 8 x 73.5kg

SLRDL
3 x 8 x 29kg

Body Saw
3 x 25 (1 min rest)

Feb 15

Shoulder Press
3 x 56kg
3 x 64kg
3 x 72kg (very shaky)

Chin Ups
3 x 12

Dips
3 x 25

Half-Kneeling Cable Raise
3 x 10 x 10kg

Feb 16

SL Hops
4 x 100 (2 mins)

Hang Power Clean
1 x 6 x 58.5kg
2 x 6 x 63.5kg

GHR
3 x 6

Sliding Leg Curl
3 x 10

Bodysaw
3 x 25

Feb 17

Treadmill Walk
5.8kph, 6 deg incline, 44 mins

Feb 18

Bench Press
3 x 82kg
3 x 94kg
3 x 106kg

DB Curls
3 x 9 x 20kg

Close Grip Bench Press
3 x 7 x 83.5kg

Rotator Cuff
2 x 2 x 10

Feb 19

Track Work
3 x 4 x 100m (30 secs, 5 mins)
2 x 100m (30 secs)

Feb 20

Treadmill Walk
6.4kph, 3 deg inclince, 47 mins

Feb 21

Circuits
12 x 3 x 30 secs, 1 min rest

Feb 22

OHP/Push Press
5 x 60kg
3 x 68kg
1 x 76kg

Chin Ups
3 x 12

Dips
3 x 25

Half Kneeling Cable Raise
3 x 8 x 15kg

Feb 23

SL Hops
4 x 80

Hang Power Cleans
2 x 6 x 63.5kg
1 x 6 x 68.5kg

GHR
3 x 6

Sliding Leg Curl
3 x 10

Body Saw
3 x 25

Feb 24

Treadmill Walk

5.8kph, 7 deg, 45 mins

Incline doesn’t bother me, this seems easier than the faster speed.

Feb 26

Bench Press
5 x 88kg
3 x 100kg
2 x 112kg PB

DB Curls
3 x 9 x 20kg

Close Grip Bench Press
2 x 7 x 83.5kg

Rotator Cuff
2 x 2 x 10

Feb 27

Track Work

4 x 4 x 100m (30 sec/4.5 mins)
High Knees, 25m
Forward Lunges, 25m

Feb 28

DB Shoulder Press (1)
3 x 10 x 20kg

Chin Ups (1)
3 x 12

DB Rows (2)
3 x 10 x 29kg

Diamond Press ups (2)
3 x 15

[Fraser Young]

NOTE: Upper body is in Bigger Arms in Six Weeks.

7 Feb

Back Squats – 25 x 75kg

Have been off for two weeks recovering from a horrible leg session that included 500 walking lunges, thought I’d take it easy and do one big set.

11 Feb

Back Squat – 3 x 6 x 110kg
RDL – 6,6,5 x 90kg (grip failed)
DB Reverse Lunge – 3 x 12 x 15kg per leg
Lateral Lunge – 2 x 10 x 10kg
SL Calf Raise – 3 x 12 x 10kg
Hollow Rock – 3 x 30 secs
Jump Squats – 150 in 5:34

Added in conditioning and will continue to do so. Squats were close, almost didn’t attempt the final rep but in the end it went up fine. My squat should be up at 120kg+ so I’m hoping it gets there quickly.

[Author]

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