Fraser Young

[Fraser Young]

Fit February Challenge at Work (1k Row)

1 Feb

Rowing Machine – 1000m in 3:39.2

2 Feb

Power Cleans – 2 x 3 x 60kg, 2 x 3 x 65kg
Narrow Squats – 10 x 50kg, 3 x 10 x 60kg
RDL – 2 x 10 x 50kg, 10 x 55kg
Incline DB Row – 3 x 10 x 15kg
V-Sit Hold – 3 x 30 secs
Side Plank – 3 x 45 secs
Press up Plank – 3 x 60 secs

3 Feb

Rowing Machine – 2 x 5 x 1 min on 1 min off @ 1:50/500m pace

6 Feb

Power Cleans – 1 x 3 x 60kg, 3 x 3 x 65kg
Narrow Squats – 2 x 10 x 60kg, 2 x 10 x 65kg
RDL – 3 x 10 x 60kg
Incline DB Row – 1 x 10 x 15kg, 2 x 10 x 17.5kg
V-Sit Hold – 3 x 30 secs
Side Plank – 3 x 45 secs
Press up Plank – 3 x 60 secs

7 Feb

Rowing Machine – damper setting to 10, 7 x 10 hard strokes

9 Feb

Power Cleans – 1 x 3 x 60kg, 1 x 3 x 65kg, 2 x 3 x 70kg
Narrow Squats – 3 x 10 x 70kg
RDL – 2 x 10 x 70kg
Incline DB Row – 3 x 10 x 17.5kg
YT Ab Circuit – 8 mins 15 secs

10 Feb

Rowing Machine – 6 x 500m (22,24,26,28,30,32 spm) in 1:52.6, 1:55.1, 1:54.5, 1:54.8, 1:53.5, 1:57.6

13 Feb

Power Cleans – 1 x 3 x 65kg, 1 x 3 x 75kg, 2 x 3 x 80kg
Narrow Squats – 3 x 10 x 70kg
RDL – 3 x 10 x 70kg
Incline DB Row – 3 x 10 x 17.5kg
YT Ab Circuit – 7 mins 55 secs

14 Feb

Rowing machine – 10 x 1 min on 1 min off @ 1:48 pace

This was when I filmed my fat loss rowing video on a whim, which was my first video over 100k views.

16 Feb

Power Cleans – 1 x 3 x 70kg, 3 x 3 x 80kg
Narrow Squats – 2 x 8 x 70kg, 6 x 70kg
RDL – 3 x 10 x 70kg
Incline DB Row – 3 x 10 x 17.5kg

18 Feb

Rowing Machine – 5 x 500m (22,24,26,28,30 spm) in 1:49.1, 1:47.1, 1:49.5, 1:50.7, 1:51.5

20 Feb

Power Cleans – 1 x 3 x 70kg, 3 x 3 x 80kg
Narrow Squats – 2 x 8 x 70kg, 7 x 70kg
RDL – 3 x 10 x 70kg
Incline DB Row – 3 x 10 x 17.5kg

Dodgy feeling in outside of right knee after front squats.

21 Feb

Rowing Machine – 3 x 1000m avg 2:13/500m pace
YT Ab Circuit – 9 mins 40 secs

Slow on the ab circuit after fatigue from rowing

25 Feb

Rowing Machine – 1000m in 3:26.3 (PB)

[Fraser Young]

1 Dec

Hex DL – 5 x 112.5kg, 3 x 127.5kg, 1 x 142.5kg
Back Squats – 5 x 10 x 90kg
V-Sits – 5 x 10

2 Dec

Bench Press – 5 x 70kg, 3 x 80kg, 1 x 92.5kg
OHP – 5 x 10 x 45kg
Bent Over Rows – 5 x 10 x 62.5kg
BB Curls – 3 x 10 x 33.5kg
Skull Crushers – 3 x 12 x 33.5kg
Rear Delt Raise – 3 x 10 x 5kg

5 Dec

Back Squats – 5 x 10 x 90kg
Hanging Leg Raises – 5 x 12

6 Dec

Bench Press – 5 x 10 x 67.5kg
Chin Ups – 5 x 10
BB Curls – 3 x 10 x 33.5kg
Skull Crushers – 3 x 12 x 33.5kg
Rear Delt Raise – 2 x 20 x 5kg
Skipping Rope – 10 x 40 jumps

9 Dec

Hex DL – 2 x 10 x 105kg
OHP – 3 x 10 x 45kg

Wrecked. So tired.

—-GAP—-

Festive break, no access to weights.

28 Dec

Back Squats – 3 x 10 x 80kg
Bench Press – 3 x 10 x 70kg
Chin ups – 3 x 10
Skipping Rope – 8 x 50 jumps

29 Dec

Rowing Machine – 10 x 1 min on 1 min off

30 Dec

A1 Zottman Curl 4 x 7 x 8.5kg (slow tempo)
A2 Pronated DB Ext – 4 x 8 x 10kg (slow tempo)
B1 Incline DB Curls – 2 x 7 x 12.5kg
B2 EZ California Press – 2 x 8 x 36kg
Skipping Rope – 12 x 50 jumps

End of 2016. Worth noting that the only real consistency and focus on primary lifts (bench, squat, deadlift) was when I followed the program 5/3/1 from 19th Sept for an 11 week period. I should really stick to the same program for 12-16 weeks and then switch it up, rather than changing focus to arm training/calisthenics/rowing/fat loss circuits etc.

[Fraser Young]

17 Nov

Hex DL – 5 x 97.5kg, 5 x 112.5kg, 5 x 127.5kg
Back Squats – 5 x 10 x 90kg
V-Sits – 5 x 10

18 Nov

Bench Press – 5 x 62.5kg, 5 x 72.5kg, 5 x 80kg
OHP – 5 x 10 x 45kg
Bent Over Rows – 5 x 10 x 60kg
BB Curls – 3 x 10 x 31kg
Skull Crushers – 3 x 12 x 31kg
Rear Delt Raise – 3 x 10 x 4.5kg

21 Nov

Back Squats – 3 x 90kg, 3 x 105kg, 3 x 117.5kg
Hex DL – 5 x 10 x 105kg
Hanging Leg Raise – 5 x 10

22 Nov

OHP – 3 x 45kg, 3 x 52.5kg, 3 x 57.5kg
Bench Press – 5 x 10 x 67.5kg
Chin Ups – 5 x 10
BB Curls – 3 x 10 x 31kg
Rear Delt Raise – 3 x 10 x 4.5kg

24 Nov

Hex DL – 3 x 105kg, 3 x 120kg, 3 x 135kg(belt)
Back Squats – 5 x 10 x 90kg
V-Sits – 5 x 10

25 Nov

Bench Press – 3 x 67.5kg, 3 x 75kg, 3 x 85kg
OHP – 5 x 10 x 45kg
Bent Over Rows – 5 x 10 x 60kg
BB Curls – 3 x 10 x 31kg
Skull Crushers – 3 x 12 x 31kg
Rear Delt Raise – 3 x 12 x 4.5kg

28 Nov

Back Squats – 5 x 97.5kg, 3 x 110kg, 1 x 125kg
Hex DL – 5 x 10 x 105kg
Hanging Leg Raise – 5 x 12

29 Nov

OHP – 5 x 50kg, 3 x 55kg, 1 x 62.5kg
Bench Press – 5 x 10 x 67.5kg
Chin Ups – 5 x 10
BB Curls – 3 x 10 x 31kg
Skull Crushers – 3 x 12 x 31kg
Rear Delt Raise – 3 x 12 x 4.5kg

[Fraser Young]

1 Nov

OHP – 5 x 47.5kg, 3 x 52.5kg, 1 x 60kg
Bench Press – 5 x 10 x 55kg
Chin Ups – 5 x 10
BB Curls – 3 x 10 x 31kg
Skull Crushers – 3 x 12 x 31kg
Rear Delt Raise – 3 x 10 x 4.5kg

3 Nov

Hex DL – 5 x 110kg, 3 x 125kg, 1 x 137.5kg
Back Squats – 5 x 10 x 75kg
Hanging Leg Raise – 5 x 10

4 Nov

Bench Press – 5 x 70kg, 3 x 80kg, 1 x 90kg
OHP – 5 x 10 x 37.5kg
Bent Over Rows – 5 x 10 x 65kg
BB Curls – 3 x 10 x 31kg
Skull Crushers – 3 x 12 x 31kg
Rear Delt Raise – 3 x 10 x 4.5kg

7 Nov

Hex DL – 5 x 10 x 102.5kg
V-Sits – 5 x 10
Bench Press – 5 x 10 x 67.5kg
Chin Ups – 5 x 10
Rowing Machine – 10 x 250m (1 min)
Burpee Tabata – 4 mins (53 total)

10 Nov

Back Squats – 5 x 10 x 90kg
V-Sits – 5 x 10
OHP – 5 x 10 x 42.5kg

11 Nov

Bent Over Rows – 5 x 10 x 65kg
Rear Delt Raise – 3 x 10 x 4.5kg
Rowing Machine – 10 x 250m (1 min)

14 Nov

Back Squats – 5 x 85kg, 5 x 97.5kg, 5 x 110kg
Hex DL – 5 x 10 x 105kg
Hanging Leg Raise – 5 x 10

15 Nov

OHP – 5 x 42.5kg, 5 x 47.5kg, 5 x 55kg
Bench Press – 5 x 10 x 67.5kg
Chin Ups – 5 x 10
BB Curls – 3 x 10 x 31kg
Skull Crushers – 3 x 12 x 31kg
Rear Delt Raise – 3 x 10 x 4.5kg

[Fraser Young]

17 Oct

Back Squats – 5 x 85kg, 5 x 95kg, 5 x 105kg
Hex DL – 5 x 10 x 87.5kg
Hanging Leg Raise – 5 x 10

18 Oct

OHP – 5 x 40kg, 5 x 47.5kg, 5 x 52.5kg
Bench Press – 5 x 10 x 55kg
Chin Ups – 5 x 10
BB Curls – 3 x 8 x 36kg
Skull Crushers – 3 x 8 x 36kg
Rear Delt Raise – 3 x 12 x 3.5kg
Rowing Machine – 1000m in 3:48.2

20 Oct

Hex DL – 5 x 95kg, 5 x 110kg, 5 x 122.5kg
Back Squats – 5 x 10 x 75kg
Hanging Leg Raise – 5 x 10

21 Oct

Bench Press – 5 x 60kg, 5 x 70kg, 5 x 77.5kg
OHP – 5 x 10 x 37.5kg
Bent Over Rows – 5 x 10 x 62.5kg
BB Curls – 3 x 10 x 31kg
Skull Crushers – 3 x 10 x 31kg
Rear Delt Raise – 3 x 12 x 3.5kg

24 Oct

Back Squats – 3 x 87.5kg, 3 x 100kg, 3 x 112.5kg
Hex DL – 5 x 10 x 87.5kg
Hanging Leg Raise – 5 x 10

25 Oct

OHP – 3 x 42.5kg, 3 x 50kg, 3 x 57.5kg
Bench Press – 5 x 10 x 55kg
Chin Ups – 5 x 10
BB Curls – 3 x 10 x 31kg
Skull Crushers – 3 x 10 x 31kg
Rear Delt Raise – 3 x 12 x 3.5kg

27 Oct

Hex DL – 3 x 102.5kg, 3 x 115kg, 3 x 130kg
Back Squats – 5 x 10 x 75kg
Hanging Leg Raise – 5 x 10

28 Oct

Bench Press – 3 x 65kg, 3 x 75kg, 3 x 82.5kg
OHP – 5 x 10 x 37.5kg
Bent Over Rows – 5 x 10 x 62.5kg
BB Curls – 3 x 10 x 31kg
Skull Crushers – 3 x 12 x 31kg
Rear Delt Raise – 3 x 12 x 3.5kg

31 Oct

Back Squats – 5 x 95kg, 3 x 105kg, 1 x 120kg
Hex DL – 5 x 10 x 87.5kg
Hanging Leg Raise – 5 x 10

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