Fraser_9to5

[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

[Fraser_9to5]

21 Sept (Day 11)

A1 Incline Barbell Press – 4,4,4,4,4,4,4,4,4,3 x 65kg (40X0, 100 secs)
A2 Lean-away Chin Ups – 4,4,4,4,4,4,4,4,4,3 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)

22 Sept (Day 12)

A1 Back Squat – 4,4,4,4,4,4,4,4,4,4 x 97.5kg (40X0, 100 secs)
A2 – Swiss Ball HS Curls – 10 x 5 (40X0, 100 secs)
B1 DB Reverse Lunge – 8,7,6 x 15kg (30X0, 90 secs)
B2 RDL – 8,8,7 x 65kg (40X0, 90 secs)

24 Sept (Day 14)

A1 Incline Off-set DB Curls – 4,4,4,4,4,4,4,4,4,4 x 17.5kg (30X0, 100 secs)
A2 Close Grip Bench Press – 4,4,4,4,4,4,4,4,4,4 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 8,8,7 x 28.5kg (30X0, 90 secs)

26 Sept (Day 16)

A1 30 degree Bench Press – 4,4,4,4,4,4,3,3,3,3 x 67.5kg (40X0, 100 secs)
A2 Neutral Grip Chin Ups – 4,4,4,4,4,4,4,4,4,4 (40X0, 100 secs)
B1 Flat DB Press – 7,6,6 x 25kg (40X0, 90 secs)
B2 Bent-Over One Arm Row – 7,6,6 x 25kg (30X0, 90 secs)

27 Sept (Day 17)

A1 Heel Elevated Front Squat – 4,4,4,4,4,4,4,4,3,3 x 75kg (40X0, 100 secs)
A2 Nordic HS Curl – 4,4,4,4,4,4,4,4,4,4 (40X0, 100 secs)
B1 Step Ups – 7,7,6 x 15kg (30X0, 90 secs)
B2 Barbell Hip Thrust – 3 x 7 x 80kg (30X0, 90 secs)

29 Sept (Day 19)

A1 Alternate Zottman Curls – 4,4,4,4,4,4,4,3,3,3 x 17.5kg
A2 Decline Close Grip Bench Press – 4,4,4,4,4,4,4,3,4,3 x 80kg
B1 DB Preacher Curl – 7,7,6 x 13.5kg
B2 EZ Skull Crushers – 7,7,8 x 31kg

[Fraser_9to5]

GERMAN VOLUME TRAINING (FOR REAL NOW)!!!

Right so after my 10 day tester sessions I went on holiday for 10 days, then came back and prepared for 60 days of GVT. The first 10 days will be the same as above, then it drops to 10 x 4, then 10 x 3, with weight increasing.

I’m vlogging the whole thing on my youtube channel, check it out.

11 Sept (Day 1)

A1 Incline Barbell Press – 5,5,5,5,5,5,4,4,4,4 x 60kg (40X0, 100 secs)
A2 Lean-away Chin Ups – 5,5,5,5,5,5,4,4,4,3 x BW (40X0, 100 secs)
B1 Parallel Bar Dips – 7,6,5 x BW (40X0, 90 secs)
B2 DB Kickbacks – 8,7,7 x 6kg (40X0, 90 secs)

12 Sept (Day 2)

A1 Back Squat – 5,5,5,5,5,5,5,5,4,4 x 90kg (40X0, 100 secs)
A2 – Swiss Ball HS Curls – 10 x 5 (40X0, 100 secs)
B1 DB Reverse Lunge – 8,7,6 x 15kg (30X0, 90 secs)
B2 RDL – 8,8,7 x 60kg (40X0, 90 secs)

14 Sept (Day 4)

A1 Incline Off-set DB Curls – 5,5,5,5,5,5,5,4,4,4 x 15kg (30X0, 100 secs)
A2 Close Grip Bench Press – 5,5,5,5,5,4,5,4,4,4 x 70kg (30X0, 100 secs)
B1 Thick Bar EZ Reverse Curls – 6,6,5 x 26kg (30X0, 90 secs)
B2 Seated EZ French Press 8,7,7 x 26kg (30X0, 90 secs)

16 Sept (Day 6)

A1 30 degree Bench Press – 5,5,5,5,5,5,4,4,4,4 x 62.5kg (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 – 7,6,5 x 25kg (40X0, 90 secs)
B2 Bent-Over One Arm Row – 7,6,6 x 25kg (30X0, 90 secs)

17 Sept (Day 7)

A1 Heel Elevated Front Squat – 5,5,5,5,5,5,5,5,4,4 x 70kg (40X0, 100 secs)
A2 Nordic HS Curl – 5,5,5,5,5,5,5,5,4,4 (40X0, 100 secs)
B1 Step Ups – 7,7,6 x 15kg (30X0, 90 secs)
B2 Barbell Hip Thrust – 3 x 7 x 70kg (30X0, 90 secs)

19 Sept (Day 9)

A1 Alternate Zottman Curls – 5,5,5,5,5,4,4,4,4,3 x 17.5kg
A2 Decline Close Grip Bench Press – 5,5,5,5,5,5,4,4,4,4 x 75kg
B1 DB Preacher Curl – 7,6,6 x 13.5kg
B2 EZ Skull Crushers – 7,7,7 x 31kg

[Fraser_9to5]

29 Mar

1 mile walk – 12:33 (Heart Rate 140bpm)
Cooper Test (12 min run) – 2630m
1 mile jog – 9:33 (Heart Rate 156bpm)

30 Mar

Fasted A.M. Walking – 60 mins

31 Mar

Hip Thrust – 110kg x 5,5,7
OHP – 3 x 5 x 60kg
Pull Ups – 15kg x 5,5,5
Stomach Vacuums – 10 x 10 secs

2 Apr

Front Squat Tabata – 40kg (51 reps)
Rowing Machine – 4km in 18:07

3 Apr

Fasted A.M. Walking 50 mins

4 Apr

Hex DL – 5 x 100kg, 5 x 120kg, 6 x 140kg
Weighted Press Ups – 8 x 30kg (non-starter)
Bench Press – 100kg x 3,3,3
Bent Over Rows – 3 x 5 x 70kg
Burpees – 8 x 10 (30 secs work, 52 rest)
(10 min rest, Amino Acids & Sugar)
Seated Crunch – 4 x 10 x 4.75kg between feet (2.5kg held to chest)
Hanging Toes To Bar – 6, 5, 9
Swiss Ball Crunch – 20kg x 12, 11, 10, 9
Swiss Ball Reverse Hyper – 2 x 10

Mixed it up this week, first day was VO2max testing for a video. Also had to miss weights as I had a high workload over the bank holiday. I haven’t really felt my abs working hard in weeks, possibly down to insufficient recovery though 3x week is meant to be fine. I added in stomach vacuums as that tends to help.

I’m doing front squat tabata, though mid-back aches from holding the rack position. Also longer session on the rowing machine, I think it’s a slightly better fat burner than brisk walking and it’s nice to do something different. Today I also had my post workout sugars BEFORE doing abs, I figure if i’m so carb depleted after burpees that could be why I can’t get any intensity in my ab work. It made some difference.

Food this week looks like it’ll be P140 C160 F57, bringing fat down a bit. I’ve decided to finish this experiment with a ~10 day pre-contest/pre-photoshoot carb manipulation. On the 9th i’ll ramp up protein and cut carbs and fats down, then by 13th i’ll be on minimal carbs. 14th-16th i’ll carb load and reduce water and salt intake, then see how I look. The plan is to take a picture at the end of the 10 weeks as normal around 10-11th, then make a separate video for the special cut.

[Fraser_9to5]

22 Mar

Football Pitch Runs 2 x 3 x 2 lengths (1.5 mins, 4 mins) in 43-44 secs
Fasted A.M. Walking ~40 mins

23 Mar

A1 Hip Thrust – 6 x 90kg, 110kg x 5, 5, 8
A2 Weighted Leg Crunch 4 x 15
B1 Bent Over Row – 60kg x 8,8,8
B2 TRX Tucks – 3 x 12
Bench Press – 95kg x 5,5,6
Side Plank 3 x 45 secs with 6kg
Burpees – 8 x 10 (30 secs work, 60 rest)

24 Mar

Front Squat Tabata – 30kg (52 reps)

26 Mar

Rowing Machine – 8 x 50 secs fast, 100 secs slow (4.8km total)
Front Squat – 85kg x 5, 5, 7
A1 OHP – 3 x 5 x 60kg
A2 Pullups – 5 x 10kg, 5,5 x 15kg
V-Sits – 14, 12, 10, 9
Weighted Knee Tucks – 4 x 12 x 3.5kg
Stir the Pot – 4 x 30 secs

27 Mar

Burpees – 8 x 10 (30 secs work, 57 rest)
Fasted A.M. Walking ~50 mins

28 Mar

Burpees – 8 x 10 (30 secs work, 55 rest)
Fasted A.M. Walking ~20 mins
Hex DL – 5 x 100kg, 5 x 120kg, 6 x 140kg
Bench Press – 96kg x 5, 5, 6
Bent Over Rows – 6 x 65kg, 2 x 5 x 70kg
L-Sit ISO – 4 x 15 secs
Swiss Ball Crunch – 2 x 10 x 10kg, 10,12 x 20kg
Ab Wheel (with pull in) – 8,7,6,6

Looking much leaner this week, under 71kg which is close to 3kg lost since I started. This week I started with low carb high fat but having read a bodybuilding pre-contest diet plan I switched back to higher carb. Ended up with P140 C160 F65 Cals 1800. I’ve also moved my conditioning to first thing in the morning and followed it with fasted walking. Probably two weeks to go before I call it quits, but a lot of people do 12 week transformations so we shall see.

A post shared by 9to5 Strength (@9to5strength) on Mar 27, 2018 at 1:33pm PDT

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