Fraser Young

[Fraser Young]

15 Feb

Fasted A.M. Walking ~30 mins
Frequency Push Ups – 6 x 14

16 Feb

Frequency Push Ups – 6 x 14
Back Squat – 5 x 6 x 100kg
OHP – 5 x 6 x 50kg
Pull Ups – 5 x 6 x 5kg (2 mins rest)
Hanging Leg Raise – 3 x 10
TRX Push Up – 11, 9, 11, 10
Hollow Rock – 3 x 30 secs

17 Feb

L-Sit Holds – 4 x 12 secs
Hollow Rock – 3 x 30 secs
Long Plank – 3 x 30 secs
Rowing Machine 4 x 500m (2 mins rest) – 1:52.2, 1:53.6, 1:53.8, 1:55.9

19 Feb

Frequency Push Ups – 6 x 16
Back Squat – 5 x 6 x 100kg
OHP – 5 x 6 x 52.5kg
Chin Ups – 5 x 6 x 5kg (2 mins)
Dips – 5 x 6 x 10kg (90 secs)
Hanging Leg Raise – 4 x 8
Stir The Pot – 3 x 30 secs
Arms Up Crunch – 10 x 10kg, 10,10,8 x 20kg

20 Feb

Fasted A.M. Walking ~30 mins
Frequency Push Ups – 6 x 16

21 Feb

Frequency Push Ups – 5 x 16
Power Clean – 3 x 3 x 80kg
Bench Press – 5 x 6 x 87.5kg
Hex DL – 5 x 6 x 112.5kg
Dips – 5 x 7 x 10kg (90 secs)
L-Sit Hold – 4 x 15 secs
Bwd Tuck Hold – 3 x 15 secs, 1 x 12 secs
Ab Wheel (& Prone Pull in) – 3 x 6

Conditioning – Sandbag Squat (alternate shoulder with ground touch between) x 50 in 8:50

Moved a few things around, I was doing too many chin ups so one has been scrapped and the other is now pull ups. I’m also switching to Front Squat, adding in Power Cleans and once i’ve done my work challenge of push ups and dips i’ll likely ditch the dips.

Nutrition has been:
Week 1 – P140 C260 F60 Cals 2150
Week 2 – P145 C230 F70 Cals 2150
Week 3 – P145 C190 F79 Cals 2050

This is a 7 day average as it saves me getting it spot on every day and allows for more carbs on workout days, carb cycling if you will. Week 4 is going to be 2000 cals, dropping carbs right down to 150 and moving fat up to 90.

Below is a set of my frequency push ups (cat attacked me halfway). These are tough the day after bench press and seem excessive sometimes when i’ve done TRX push ups or bench that day. I’ll either re-arrange the days I do them or cut one day out after my work challenge.

A post shared by 9to5 Strength (@9to5strength) on Feb 21, 2018 at 3:02am PST

[Fraser Young]

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 Young]

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 Young]

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 Young]

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

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