Fraser Young

[Fraser Young]

18 April

Agile 8 warm up
Power Clean – 3 x 2 x 80kg
Hex DL – 25 x 1 x 130kg
RDL – 4 x 8 x 75kg
Leg Raises – 4 x max

19 April

Narrow Press ups – 30
Dips – 20
Handstand – 60 secs
Push Press – 25 x 1 x 60kg
Pull ups – 15 x 2 x 2.5kg
Single Arm Push up Progression – 1 x 10
OH Tricep Press – 4 x max x 20kg
Jump Rope Tabata 20 on 10 off
Seated Incline DB Curls – 4 x max x 9.5kg

22 April

Agile 8 warm up
Box Jumps – 3 x 5
Back Squat – 100kg, 40 reps total in 9 mins 34 secs
L-Sit Hold – 5 x 10 secs

—GAP—

Garage roof being repaired so no training for 10 days

[Fraser Young]

1 April

Narrow Press ups – 30
Dips – 20
Bench Press – 5 x 5 x 85kg
Bent Over Rows – 5 x 10 x 65kg
Jump Rope Tabata 20 on 20 off
Zottman Curls – 4 x max x 9.5kg
Close Grip Bench – 4 x max x 60kg
Hammer Curls – 4 x max x 15kg
Hollow Rock – 3 x max

5 April

Narrow Press ups – 30
Dips – 20
Handstand – 50 secs
Push Press – 25 x 1 x 55k7.g
Pull ups – 30 x 1 x 1.25kg
Inverted Rows – 4 x 11
Jump Rope Tabata 20 on 10 off
Seated Incline DB Curls – 4 x max x 9.5kg

7 April

Agile 8 warm up
Box Jumps – 3 x 5
Back Squat – 100kg, 40 reps total in 9 mins 50 secs
KB Swing Tabata – 4 x 12 x 20kg

8 April

Narrow Press ups – 30
Dips – 20
Bent Over Rows – 5 x 10 x 65kg
Zottman Curls – 4 x max x 9.5kg
Narrow Press Ups – 2 x 25

12 April

Narrow Press ups – 30
Dips – 20
Handstand – 45 secs
Push Press – 25 x 1 x 57.5kg
Pull ups – 10 x 1 x 2.5kg, 10 x 2 x 2.5kg
Single Arm Push up Progression – 4 x 8
Inverted Rows – 4 x 10
Jump Rope Tabata 20 on 10 off
Seated Incline DB Curls – 4 x max x 9.5kg

15 April

Agile 8 warm up
Box Jumps – 3 x 5
Back Squat – 100kg, 40 reps total in 9 mins 59 secs
KB Swings – 1 x 15 x 20kg

Knackered from squats, too tired to KB swing.

[Fraser Young]

12 Nov

Back Squat – 3 x 6 x 75kg
RDL – 3 x 6 x 75kg
DB Lunge – 3 x 8 x 20kg
Lateral Lunge – 3 x 10 x 10kg (plate)
Single Leg Calf Raise – 3 x 10

Easy 60kg on squats and RDL last week, boosted it a little to 75kg this week. Had less of a problem with DOMS after this workout.

16 Nov

Incline DB Bench – 3 x 8 x 50lbs
DB Row – 3 x 10 x 50lbs
Alternate DB Bench – 3 x 8 x 50lbs
Inverted Rows – 10,10,8
Cable Tricep Pushdown – 3 x 8 x 35lbs
Cable Bicep Curl – 3 x 8 x 35lbs

Spent a week in NYC, had to deal with a hotel gym that maxed out at 50lb DB’s, which is 22.6kg.

20 Nov

Rowing Machine – 500m in 1:50.0
Boxing – Heavy Bag 10 mins
Cross-Trainer – 25 mins

As above, hotel gym and I was just fannying about after being woefully unfit on the rowing machine. I was walking about 15km/day round the city and although there was a fair amount of junk food I did have a healthy breakfast (Huevos Rancheros Quinoa Bowl from Fresh & Co.) most days.

21 Nov

Standing Vert Test – 49cm/19.25in (yikes!!!)
Power Clean – 3 x 3 x 60kg
Hex Deadlift – 2 x 4 x 100kg
Hip Thrust – 3 x 8 x 60kg
Swiss Ball HS Curls – 3 x 10

First session back home, this will be my second leg day. Give it a week or two and my vert will be back to normal, need my squat to be back over 100kg which I’m building to slowly.

[Fraser Young]

8 Nov

Incline Bench Press – 3 x 6 x 60kg
One Arm DB Row – 3 x 8 x 30kg
Close Grip Bench Press – 3 x 8 x 60kg
Inverted Rows – 15, 14, 12
DB Hammer Curl – 10, 8, 7 x 15kg

9 Nov

Rowing Machine – 8 x 1 on/1 off avg 1:49.8/500m

11 Nov

Bench Press – 3 x 6 x 70kg
Pull ups – 3 x 6 x 5kg
Push Press – 3 x 6 x 45kg
BB Row – 3 x 6 x 60kg
EZ Curl – 3 x 8 x 21kg
EZ French Press – 3 x 8 x 21kg
Hanging Leg Raise – 3 x 10

Will be another few weeks before I’m back to moderate strength, will try to increase the weight by 5-10% each week. I’m not near a sticking point yet, could have done 80kg bench and 30kg curls but there’s no rush.

[Fraser Young]

I finished an 8 week rowing workout and followed it with a Fasting Mimicking Diet.

Now my training will be standard barbell and dumbbell work until the end of the year.

5 Nov

Bench Press – 4 x 8 x 50kg
Pull Ups – 4 x 6
Push Press – 4 x 6 x 40kg
BB Row – 4 x 8 x 40kg
EZ Curl – 3 x 8 x 16kg, 1 x 8 x 18.5kg

This was really relaxed as I know I’m going to be very sore whatever I do, so nothing to be gained from making it a week of soreness.

6 Nov

Back Squat – 3 x 6 x 60kg
RDL – 3 x 8 x 60kg
DB Lunge – 3 x 8 x 20kg
Lateral Lunge – 3 x 10 x 10kg (plate)
Single Leg Calf Raise – 3 x 10

Again, not using heavy weight, merely getting the movement pattern back and ensuring I’m not so sore I can’t train legs again later in the week. I meant to do a vert test but I forgot. It’s very likely that after just one session back I will jump higher by the end of the week. It will be interesting to compare with the end of the last vert program as I’ve done no jumping since then, only rowing.

[Author]

Posts

[Fraser Young]

18 April

Agile 8 warm up
Power Clean – 3 x 2 x 80kg
Hex DL – 25 x 1 x 130kg
RDL – 4 x 8 x 75kg
Leg Raises – 4 x max

19 April

Narrow Press ups – 30
Dips – 20
Handstand – 60 secs
Push Press – 25 x 1 x 60kg
Pull ups – 15 x 2 x 2.5kg
Single Arm Push up Progression – 1 x 10
OH Tricep Press – 4 x max x 20kg
Jump Rope Tabata 20 on 10 off
Seated Incline DB Curls – 4 x max x 9.5kg

22 April

Agile 8 warm up
Box Jumps – 3 x 5
Back Squat – 100kg, 40 reps total in 9 mins 34 secs
L-Sit Hold – 5 x 10 secs

—GAP—

Garage roof being repaired so no training for 10 days

[Fraser Young]

1 April

Narrow Press ups – 30
Dips – 20
Bench Press – 5 x 5 x 85kg
Bent Over Rows – 5 x 10 x 65kg
Jump Rope Tabata 20 on 20 off
Zottman Curls – 4 x max x 9.5kg
Close Grip Bench – 4 x max x 60kg
Hammer Curls – 4 x max x 15kg
Hollow Rock – 3 x max

5 April

Narrow Press ups – 30
Dips – 20
Handstand – 50 secs
Push Press – 25 x 1 x 55k7.g
Pull ups – 30 x 1 x 1.25kg
Inverted Rows – 4 x 11
Jump Rope Tabata 20 on 10 off
Seated Incline DB Curls – 4 x max x 9.5kg

7 April

Agile 8 warm up
Box Jumps – 3 x 5
Back Squat – 100kg, 40 reps total in 9 mins 50 secs
KB Swing Tabata – 4 x 12 x 20kg

8 April

Narrow Press ups – 30
Dips – 20
Bent Over Rows – 5 x 10 x 65kg
Zottman Curls – 4 x max x 9.5kg
Narrow Press Ups – 2 x 25

12 April

Narrow Press ups – 30
Dips – 20
Handstand – 45 secs
Push Press – 25 x 1 x 57.5kg
Pull ups – 10 x 1 x 2.5kg, 10 x 2 x 2.5kg
Single Arm Push up Progression – 4 x 8
Inverted Rows – 4 x 10
Jump Rope Tabata 20 on 10 off
Seated Incline DB Curls – 4 x max x 9.5kg

15 April

Agile 8 warm up
Box Jumps – 3 x 5
Back Squat – 100kg, 40 reps total in 9 mins 59 secs
KB Swings – 1 x 15 x 20kg

Knackered from squats, too tired to KB swing.

[Fraser Young]

12 Nov

Back Squat – 3 x 6 x 75kg
RDL – 3 x 6 x 75kg
DB Lunge – 3 x 8 x 20kg
Lateral Lunge – 3 x 10 x 10kg (plate)
Single Leg Calf Raise – 3 x 10

Easy 60kg on squats and RDL last week, boosted it a little to 75kg this week. Had less of a problem with DOMS after this workout.

16 Nov

Incline DB Bench – 3 x 8 x 50lbs
DB Row – 3 x 10 x 50lbs
Alternate DB Bench – 3 x 8 x 50lbs
Inverted Rows – 10,10,8
Cable Tricep Pushdown – 3 x 8 x 35lbs
Cable Bicep Curl – 3 x 8 x 35lbs

Spent a week in NYC, had to deal with a hotel gym that maxed out at 50lb DB’s, which is 22.6kg.

20 Nov

Rowing Machine – 500m in 1:50.0
Boxing – Heavy Bag 10 mins
Cross-Trainer – 25 mins

As above, hotel gym and I was just fannying about after being woefully unfit on the rowing machine. I was walking about 15km/day round the city and although there was a fair amount of junk food I did have a healthy breakfast (Huevos Rancheros Quinoa Bowl from Fresh & Co.) most days.

21 Nov

Standing Vert Test – 49cm/19.25in (yikes!!!)
Power Clean – 3 x 3 x 60kg
Hex Deadlift – 2 x 4 x 100kg
Hip Thrust – 3 x 8 x 60kg
Swiss Ball HS Curls – 3 x 10

First session back home, this will be my second leg day. Give it a week or two and my vert will be back to normal, need my squat to be back over 100kg which I’m building to slowly.

[Fraser Young]

8 Nov

Incline Bench Press – 3 x 6 x 60kg
One Arm DB Row – 3 x 8 x 30kg
Close Grip Bench Press – 3 x 8 x 60kg
Inverted Rows – 15, 14, 12
DB Hammer Curl – 10, 8, 7 x 15kg

9 Nov

Rowing Machine – 8 x 1 on/1 off avg 1:49.8/500m

11 Nov

Bench Press – 3 x 6 x 70kg
Pull ups – 3 x 6 x 5kg
Push Press – 3 x 6 x 45kg
BB Row – 3 x 6 x 60kg
EZ Curl – 3 x 8 x 21kg
EZ French Press – 3 x 8 x 21kg
Hanging Leg Raise – 3 x 10

Will be another few weeks before I’m back to moderate strength, will try to increase the weight by 5-10% each week. I’m not near a sticking point yet, could have done 80kg bench and 30kg curls but there’s no rush.

[Fraser Young]

I finished an 8 week rowing workout and followed it with a Fasting Mimicking Diet.

Now my training will be standard barbell and dumbbell work until the end of the year.

5 Nov

Bench Press – 4 x 8 x 50kg
Pull Ups – 4 x 6
Push Press – 4 x 6 x 40kg
BB Row – 4 x 8 x 40kg
EZ Curl – 3 x 8 x 16kg, 1 x 8 x 18.5kg

This was really relaxed as I know I’m going to be very sore whatever I do, so nothing to be gained from making it a week of soreness.

6 Nov

Back Squat – 3 x 6 x 60kg
RDL – 3 x 8 x 60kg
DB Lunge – 3 x 8 x 20kg
Lateral Lunge – 3 x 10 x 10kg (plate)
Single Leg Calf Raise – 3 x 10

Again, not using heavy weight, merely getting the movement pattern back and ensuring I’m not so sore I can’t train legs again later in the week. I meant to do a vert test but I forgot. It’s very likely that after just one session back I will jump higher by the end of the week. It will be interesting to compare with the end of the last vert program as I’ve done no jumping since then, only rowing.

[Author]

Posts