Fraser_9to5

[Fraser_9to5]

8 Feb

Fasted A.M. Walking ~20 mins
Frequency Push Ups – 6 x 12

9 Feb

Frequency Push Ups – 6 x 12
Back Squat – 5 x 6 x 100kg
OHP – 5 x 6 x 50kg
Chin Ups – 5 x 6 x 7.5kg
Seated Crunch (Bench) – 4 x 10 x 3.5kg
V-Sit – 3 x 10
Long Plank – 25s, 20s, 25s

10 Feb

L-Sit HOlds – 4 x 12 secs
Ab Wheel (& Prone Pull in) – 3 x 6
Plank (Feet on Wall) – 3 x 30 secs [no good]
15 tuck jumps/15 sit ups x 8 (10 min limit)

12 Feb

Frequency Push Ups – 6 x 14
Back Squat – 5 x 6 x 100kg RPE 7.6
OHP – 5 x 6 x 50kg RPE 7.4
Chin Ups – 5 x 6 x 7.5kg RPE 7.5
Dips – 5 x 6 x 20kg RPE 7.9
Backward Tuck on P-Bars – 8, 6 x 6kg, 6 x 3.5kg
P Bar Leg Raise w Twist – 3 x 10
Stir The Pot – 25s, 25s, 25s

13 Feb

Fasted A.M. Walking ~40 mins
Frequency Push Ups – 6 x 14

14 Feb

Frequency Push Ups – 5 x 14
Bench Press – 5 x 6 x 85kg
Hex DL – 5 x 6 x 110kg
Chin Up Ladder (1 to 5) – 15 (i.e. completed), 13, 9, 9 reps
Dips – 5 x 6 x 15kg (2 mins rest)
Otis Up – 3 x 10 x 8.5kg
V-Sit – 3 x 8
Ab Wheel (& Prone Pull in) – 3 x 6

Conditioning – (Hang Clean + 3x Push Press) – 5 x 20kg, 4 x 5 x 25kg (1 min rest)

[Fraser_9to5]

12 January

Frequency push ups – 3 x 11
Weighted Chin Ups – 10kg x 8, 6, 5kg x 8, 6, BW x 7
Back Squat – 5 x 8 x 80kg RPE 7.4
OHP – 5 x 8 x 40kg RPE 7.2
V-Sit – 3 x 10
Stir The Pot (Swiss Ball Ab) – 3 x 25 secs
Arms Up Crunch – 3 x 20 x 2.5kg

15 January

Frequency push ups – 1 x 11 (more like infrequent…)
OHP – 5 x 6 x 45kg RPE 6.4
Chin Ups – 5 x 6 x 5kg RPE 7.1
Dips – 6 x 5kg, 4 x 6 x 10kg RPE 6.6

17 January

Hex DL – 5 x 6 x 100kg RPE 6.4
Chin Up Ladder (1,2,3,4,5) – 15, 12, 13 reps
Dips – 5 x 6 x 10kg
Circuit (5 burpees & 10 pressups, 10 rounds) – 9 mins 46 secs

Trying out more things, have a decent template for this six pack training but still testing. I didn’t like 5 x 8 but 5 x 6 is nice, and 30 total reps for an exercise is in the recommended range. The idea behind frequency press ups is to only do enough that you aren’t tired, and spread them across the day so there’s minimal fatigue. I’m not in the habit of them so i’ll have to tie them to an activity, like a set before preparing food or brushing my teeth, in order to remember to do 5-6 sets.

I’ll start the proper training on Feb 1st as that will mean the day after my “six week abs” will be my birthday.

[Fraser_9to5]

7-11 January

Fasting Mimicking Diet, eating 500 calories a day.

Macros: 47g Fat, 12g Protein, 6g Carbs

Check out the video for more info

[Fraser_9to5]

31 December

Back Squat – 77.5kg x 30
TRX Atomic Pushups – 14, 8, 15
TRX Inverted Rows – 24, 12, 16

2 January

P-Bar Leg Raise w Twist – 4 x 10
Otis Up – 6kg x 10, 12, 8.5kg x 12
Long Plank – 3 x 20 secs (elbows level with eyes)
Arms up Crunch – 3 x 20
Prone Hyper-extensions – 5 x 12
Football Pitch – Run the length, lunge the width, almost 2 laps (~20 lunges short) in 10 mins

4 January

Press ups – 5 x 10

Bit of a mish mash of things here, i’m doing a video where I try my best to get a six pack and I was testing some of the ab exercises this week

[Fraser_9to5]

24 December (Taper)

Bench Press – 4 x 85kg, 4 x 4 x 97.5kg
Back Squat – 4 x 100kg, 4 x 4 x 110kg

26 December (1RM Testing Day)

Back Squat – 10 x 60kg, 5 x 80kg, 5 x 100kg, 5 x 110kg
1 x 130kg
1 x 135kg
1 x 140kg
1 x 145kg
1 x 150kg (belt)
1 x 155kg (belt)

I didn’t try 150kg unbelted as I felt i’d probably injure myself, ditto 160kg belted.

Bench Press – 8 x 60kg, 8 x 80kg, 4 x 100kg
1 x 110kg
1 x 117.5kg
1 x 122.5kg
1 x 127.5kg
0 x 130kg

130kg may as well have been 300kg, I couldn’t even control the descent as it settled on the safety pins. Quite lucky to have chosen those weights as doing 125kg would probably have taken too much out of me.

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