Fraser Young

Forum Replies Created

Viewing 5 posts - 661 through 665 (of 725 total)

1
2
3
…
132
133
134
…
143
144
145
  • Author

    Posts

  • September 12, 2018 at 5:22 pm


    in reply to: 2018 Training Log

    #8509

    Fraser Young

    Keymaster

      05/03

      Circuit Training

      Rowing
      6 x 400m

      Ab Circuit 8 mins 31

      Full Body 06/03

      Hex DL
      4 x 5 x 60kg

      Lunges
      4 x 10 x 10kg

      RDL
      3 x 10 x 30kg

      Bench
      4 x 5 x 22.5kg

      Standing Inc. Row
      4 x 10 x 7.5kg

      Curl + Press
      3 x 10 x 6kg

      Plank
      5 x 30 sec

      07/03

      Circuit Training

      Full Body 09/03

      Hex
      4 x 5 x 60kg

      Lunges
      4 x 10 x 10kg

      RDL
      3 x 10 x 30kg

      Barbell Press
      4 x 10 x 7.5kg (each)

      Stand Inc Row
      4 x 10 x 7.5kg

      Curl + Press
      3 x 10 x 6kg

      Planks
      5 x 30 sec

      September 12, 2018 at 5:19 pm


      in reply to: 2018 Training Log

      #8508

      Fraser Young

      Keymaster

        27/02

        Rowing
        10 x 200m (1 on/ 1 off)

        28/02

        DL
        4 x 5 x 60kg

        Lunges
        4 x 10 x 10kg

        RDL
        3 x 10 x 30kg

        bench Press
        4 x 5 x 20kg

        Standing Incline Row
        4 x 10 x 6kg

        Curl + Press
        3 x 10 x 5kg

        Planks
        5 x 30 sec

        01/03

        Circuit training

        04/03

        DL
        4 x 5 x 60kg

        Lunges
        4 x 10 x 10kg

        RDL
        3 x 10 x 30kg

        barbell Press
        4 x 6 x 12kg

        Standing Incline Row
        4 x 10 x 7kg

        Curl + Press
        3 x 10 x 6kg

        Planks
        5 x 30 sec

        September 12, 2018 at 5:16 pm


        in reply to: 2018 Training Log

        #8507

        Fraser Young

        Keymaster

          Arm day 30/01

          Row
          8 x 12 x 11kg

          Bench
          7 x 8 x 20kg
          1 x 6 x 20kg

          Skull Crusher
          3 x 10 x 8.5kg

          Tricep Ext
          3 x 10 x 5kg

          Bicep Curls
          6 x 10 x 85.kg

          Abs (plank)
          5 x 30 sec

          Rowing
          5 x 200m (1 min on/off)

          Legs 03//02

          DL
          5 x 5 x 60kg

          Squat
          5 x 10 x 32.5kg

          Lunges
          3 x 10 x 10kg

          Planks
          5 x 30 sec

          Arms 05/02

          Bench
          5 x 20kg
          5 x 22.5kg
          3 x 25kg
          3 x 25kg

          Row
          3 x 10 x 11kg

          Chin Up Lowers
          2 x 5, 1 x 2

          EZ Curl
          5 x 10 x 11kg

          Tricep Ext
          3 x 12 x 5kg

          Planks
          5 x 30 sec

          September 12, 2018 at 12:35 pm


          in reply to: Custom 8 Week 2k Rowing Program (Sept 2018)

          #8503

          Fraser Young

          Keymaster

            10 Sept

            Rowing Machine 3 x 13 mins (6 mins) DF 121
            avg 2:14.2, 2:15.8, 2:14.2 (22,24,26 spm)

            Played music at a certain BPM to get into a rowing rhythm, potential to do that again.

            12 Sept

            Rowing Machine 5 x 1 min row, 1 min easy row/rest @ 1:53-1:57 pace, DF 138
            Average pace 1:52.9, Fastest 1:52.2, Slowest 1:54.0
            Power Clean – 50kg x 6,6, 55kg x 5
            Front Squat – 4 x 8 x 65kg
            RDL – 4 x 8 x 70kg
            Batwing Row – 3 x 12 x 15kg
            Push Ups – 3 x 20
            Front Plank – 2 x 40 secs
            Side Plank – 2 x 30 secs

            Quite quick on the rows, no use slowing myself down if I feel fine. Upped the front squat, can do so again.

            Here are front squats, bit light.

            September 9, 2018 at 11:26 am


            in reply to: Custom 8 Week 2k Rowing Program (Sept 2018)

            #8502

            Fraser Young

            Keymaster

              7 Sept

              TRX Inverted Rows – 3 x 12
              YWT Raise – 2.5kg x 12
              Single Arm DB Bench Press – 2 x 12 x 25kg
              Suitcase Deadlift ISO – 2 x 30kg x 30 secs
              Resistance Band Pallof Press – 2 x 15

              9 Sept

              Rowing Machine 2 x 3 mins (Full Rest), DF 134 in 1:57-2:08 pace
              Avg 1:59.5, 1:58.6
              Power Clean – 3 x 6 x 50kg
              RLESS – 4 x 6 x 55kg
              OHP – 4 x 6 x 50kg
              Pull Ups – 2 x 10
              Front Plank – 2 x 40 secs
              Side Plank – 2 x 30 secs

              I shouldn’t complain about the pace, maybe these rowing sessions get harder very quickly. Worked very much within myself today, pushed a little for the faster end of the pace range in the second piece (down with the rowing lingo). Tempting to increase the weight of power cleans but technique needs so much work, just pretending it’s heavy for now. Happy with the workload over a week and look forward to more.

              Here’s my RLESS (Rear Leg Elevated Split Squats)

            • Author
              Posts

            Viewing 5 posts - 661 through 665 (of 725 total)

            1
            2
            3
            …
            132
            133
            134
            …
            143
            144
            145

            Forum Replies Created

            Viewing 5 posts - 661 through 665 (of 725 total)
            1 2 3 … 132 133 134 … 143 144 145
            • Author
              Posts
            • September 12, 2018 at 5:22 pm in reply to: 2018 Training Log #8509
              Fraser Young
              Keymaster

                05/03

                Circuit Training

                Rowing
                6 x 400m

                Ab Circuit 8 mins 31

                Full Body 06/03

                Hex DL
                4 x 5 x 60kg

                Lunges
                4 x 10 x 10kg

                RDL
                3 x 10 x 30kg

                Bench
                4 x 5 x 22.5kg

                Standing Inc. Row
                4 x 10 x 7.5kg

                Curl + Press
                3 x 10 x 6kg

                Plank
                5 x 30 sec

                07/03

                Circuit Training

                Full Body 09/03

                Hex
                4 x 5 x 60kg

                Lunges
                4 x 10 x 10kg

                RDL
                3 x 10 x 30kg

                Barbell Press
                4 x 10 x 7.5kg (each)

                Stand Inc Row
                4 x 10 x 7.5kg

                Curl + Press
                3 x 10 x 6kg

                Planks
                5 x 30 sec

                September 12, 2018 at 5:19 pm in reply to: 2018 Training Log #8508
                Fraser Young
                Keymaster

                  27/02

                  Rowing
                  10 x 200m (1 on/ 1 off)

                  28/02

                  DL
                  4 x 5 x 60kg

                  Lunges
                  4 x 10 x 10kg

                  RDL
                  3 x 10 x 30kg

                  bench Press
                  4 x 5 x 20kg

                  Standing Incline Row
                  4 x 10 x 6kg

                  Curl + Press
                  3 x 10 x 5kg

                  Planks
                  5 x 30 sec

                  01/03

                  Circuit training

                  04/03

                  DL
                  4 x 5 x 60kg

                  Lunges
                  4 x 10 x 10kg

                  RDL
                  3 x 10 x 30kg

                  barbell Press
                  4 x 6 x 12kg

                  Standing Incline Row
                  4 x 10 x 7kg

                  Curl + Press
                  3 x 10 x 6kg

                  Planks
                  5 x 30 sec

                  September 12, 2018 at 5:16 pm in reply to: 2018 Training Log #8507
                  Fraser Young
                  Keymaster

                    Arm day 30/01

                    Row
                    8 x 12 x 11kg

                    Bench
                    7 x 8 x 20kg
                    1 x 6 x 20kg

                    Skull Crusher
                    3 x 10 x 8.5kg

                    Tricep Ext
                    3 x 10 x 5kg

                    Bicep Curls
                    6 x 10 x 85.kg

                    Abs (plank)
                    5 x 30 sec

                    Rowing
                    5 x 200m (1 min on/off)

                    Legs 03//02

                    DL
                    5 x 5 x 60kg

                    Squat
                    5 x 10 x 32.5kg

                    Lunges
                    3 x 10 x 10kg

                    Planks
                    5 x 30 sec

                    Arms 05/02

                    Bench
                    5 x 20kg
                    5 x 22.5kg
                    3 x 25kg
                    3 x 25kg

                    Row
                    3 x 10 x 11kg

                    Chin Up Lowers
                    2 x 5, 1 x 2

                    EZ Curl
                    5 x 10 x 11kg

                    Tricep Ext
                    3 x 12 x 5kg

                    Planks
                    5 x 30 sec

                    September 12, 2018 at 12:35 pm in reply to: Custom 8 Week 2k Rowing Program (Sept 2018) #8503
                    Fraser Young
                    Keymaster

                      10 Sept

                      Rowing Machine 3 x 13 mins (6 mins) DF 121
                      avg 2:14.2, 2:15.8, 2:14.2 (22,24,26 spm)

                      Played music at a certain BPM to get into a rowing rhythm, potential to do that again.

                      12 Sept

                      Rowing Machine 5 x 1 min row, 1 min easy row/rest @ 1:53-1:57 pace, DF 138
                      Average pace 1:52.9, Fastest 1:52.2, Slowest 1:54.0
                      Power Clean – 50kg x 6,6, 55kg x 5
                      Front Squat – 4 x 8 x 65kg
                      RDL – 4 x 8 x 70kg
                      Batwing Row – 3 x 12 x 15kg
                      Push Ups – 3 x 20
                      Front Plank – 2 x 40 secs
                      Side Plank – 2 x 30 secs

                      Quite quick on the rows, no use slowing myself down if I feel fine. Upped the front squat, can do so again.

                      Here are front squats, bit light.

                      September 9, 2018 at 11:26 am in reply to: Custom 8 Week 2k Rowing Program (Sept 2018) #8502
                      Fraser Young
                      Keymaster

                        7 Sept

                        TRX Inverted Rows – 3 x 12
                        YWT Raise – 2.5kg x 12
                        Single Arm DB Bench Press – 2 x 12 x 25kg
                        Suitcase Deadlift ISO – 2 x 30kg x 30 secs
                        Resistance Band Pallof Press – 2 x 15

                        9 Sept

                        Rowing Machine 2 x 3 mins (Full Rest), DF 134 in 1:57-2:08 pace
                        Avg 1:59.5, 1:58.6
                        Power Clean – 3 x 6 x 50kg
                        RLESS – 4 x 6 x 55kg
                        OHP – 4 x 6 x 50kg
                        Pull Ups – 2 x 10
                        Front Plank – 2 x 40 secs
                        Side Plank – 2 x 30 secs

                        I shouldn’t complain about the pace, maybe these rowing sessions get harder very quickly. Worked very much within myself today, pushed a little for the faster end of the pace range in the second piece (down with the rowing lingo). Tempting to increase the weight of power cleans but technique needs so much work, just pretending it’s heavy for now. Happy with the workload over a week and look forward to more.

                        Here’s my RLESS (Rear Leg Elevated Split Squats)

                      • Author
                        Posts
                      Viewing 5 posts - 661 through 665 (of 725 total)
                      1 2 3 … 132 133 134 … 143 144 145