Fraser_9to5

[Fraser_9to5]

June 1

Bench Press
80kg x 11, 5, 6

DB Tricep Extensions
3 x 8 x 15kg

Chin Ups
4 x 9

Lat Raise
3 x 12 x 7.5kg

Bicep Curl
3 x 8 x 20kg

Pallof Press (resistance band)
3 x 10 per side

June 2

Track Work

Plyo Hops
3 x 30m

3 x 200, 2 x 200m (25.9, 27.6, 27.2, 26.6, 28.5) avg 27.2 secs

Ab Wheel Standing
3 x 6

June 4

Track Work

Plyo Hops
3 x 30m

400m – 56.26

Groin/hip flexor hurt doing my warm-up jog so I thought i’d get my accelerations done then do a single fast run but over a long enough distance to not be going 100% at any time.

June 5

Bench Press
1 x 5 x 90kg
1 x 5 x 95kg

DB Bench Press
3 x 10 x 32.5kg

DB Rows
4 x 12 x 35kg

DB Reverse Flyes
2 x 12 x 5kg

DB Windmill
3 x 10 x 15kg

June 6

Back Squat
5 x 90kg
3 x 110kg
5 x 125kg

Reverse Lunge
3 x 10 x 65kg

Good Mornings
2 x 8 x 50kg
1 x 8 x 55kg

Plate Hold
3 x 20kg x 70 secs

Spiderman Pushups
3 x 16

June 8

Bench Press
80kg x 12, 6, 4

DB Tricep Extension
3 x 8 x 15kg

Chin Ups
3 x 1 x 50 seconds (25-X-25 tempo)

Lat Raise
3 x 12 x 7.5kg

DB 21s
3 x 15kg

Pallof Press
3 x 10

June 9

Track Work

250m – 34.8
200m – 26.6
150m – 18.4
100m – 11.9 PB
50m – 6.7

Ab Wheel Standing
3 x 6

June 11

Track Work

3 x 4 x 100m averaging 14.5.

June 12

Bench Press
5 x 90kg
5 x 100kg

DB Bench
3 x 10 x 32.5kg

DB Rows
4 x 12 x 35kg

DB Reveres Flyes
2 x 12 x 5kg

June 14

Bare Foot Treadmill Walk
5km at 2-3 degree incline, 6.2-6.4kph

June 15

Back Squat
3 x 5 x 90kg
5 x 110kg

Reverse Lunges
3 x 10 x 70kg

Good Mornings
3 x 8 x 60kg

Plate Hold
3 x 20kg x 80 secs

Swiss Ball Jackknives
3 x 15

June 17

Bench Press
80kg x 14, 7, 5

DB Tricep Extension
3 x 8 x 15kg

Chin Ups
3 x 50 secs

DB Lateral Raise
3 x 12 x 10kg

DB 21’s
3 x 15kg

Pallof Press
3 x 10 x 23kg

June 18

Track Work

3 x 30m
4,4,3 x 100m

June 20

Bench Press
5 x 80kg
5 x 90kg
5 x 92.5kg

DB Bench Press
2 x 10 x 32.5kg
1 x 7 x 32.5kg

DB Rows
4 x 12 x 35kg

Rev. Flyes
2 x 12 x 5kg

DB Windmill
3 x 12 x 15kg

June 23

X-Band Walks to warm up

Full Squat (60 sec rest)
90kg x 12, 14, 15

KB Swings
1 x 20 x 15kg
2 x 20 x 20kg

Repeat Jumps for Height
3 x 8

Bodysaw
2 x 25

June 24

Bench Press
80kg x 14, 7, 5

DB Tricep Ext
3 x 8 x 15kg

Chin Ups
3 x 50 secs

Lat Raise
3 x 12 x 10kg

DB 21s
3 x 15kg

Cable Pallof Press
3 x 10 x 23kg

June 27

Track Work

250m – 36.2
200m – 25.8 PB
150m – 18.4
100m – 12.0
50m – 6.6

June 28

Bench Press
5 x 80kg
5 x 90kg
5 x 95kg

DB Rows (drop set)
12 x 20kg
10 x 25kg, 20kg, 17.5kg, 15kg, 12.5kg
15 x 10kg

DB Bench (drop set)
10 x 35kg
4 x 30kg, 25kg, 20kg, 15kg, 10kg
10 x 5kg

Rev. Flyes
2 x 12 x 5kg

Rotator Cuff
2 x 10 x 5kg

DB Windmill
3 x 10 x 15kg

June 29

X-Band Walks (warm up)

Full Squat (60 sec rest)
100kg x 15, 8, 10

KB Swings
3 x 20 x 20kg

Lunge Jumps
3 x 8

Jack-knives
3 x 15

June 30

Track Work

3 x 200, 2 x 200m – (26.5, 27.1, 26.7, 27.1, 25.9) avg 26.7

Ab Wheel Standing
3 x 6

[Fraser_9to5]

*Some of these sessions in a public gym as I was a fitness instructor and would do my own workout in the break*

May 1

Bench Press
3 x 5 x 90kg

DB Rows
3 x 10 x 35kg

DB Press
3 x 10 x 27.5kg

DB Curl
3 x 10 x 18kg

Spiderman Press-Ups
3 x 12

May 2

Track Work

250m – 35.9
200m – 26.6
150m – 18.2
100m – 12.1 =PB
50m – 6.4

Walking Lunges, 2 x 20m
High Knees, 2 x 20m

Ab Wheel
3 x 1 minute

May 3

Warm up – KB Swings 2 x 25 x 15kg

Power Clean
3 x 10 x 60kg

Bench Press
2 x 10 x 80kg
1 x 9 x 80kg

Back Squat
3 x 10 x 110kg

DB Rows
3 x 10 x 35kg

DB Press
3 x 10 x 25kg

DB Curls
3 x 10 x 17.5kg

Landmine
3 x 20 x bar + 5kg

May 5

Power Clean
5 x 70kg
4 x 72.5kg
3 x 75kg
2 x 77.5kg
1 x 80kg

Bench Press
5 x 87.5kg
4 x 92.5kg
3 x 97.5kg
2 x 102.5kg
1 x 107.5kg

DB Rows
3 x 10 x 35kg

DB Windmills
1 x 12 x 10kg
2 x 10 x 12.5kg

May 7

KB Swings
4 x 60 x 15kg

High Knees, 2 x 20m
Walking Lunges, 2 x 25m

May 8

Power Clean
3 x 5 x 72.5kg

Bench Press
3 x 5 x 90kg

Back Squat
3 x 5 x 120kg

DB Rows
3 x 10 x 35kg

DB Press
3 x 10 x 25kg

DB Curl
3 x 8 x 20kg

Spiderman Press-Ups
3 x 14

May 9

Track Work

3 x 5 x 100m (30 sec/2.5 mins) average 15-15.5 secs

1 mile
6 mins 40 secs

Walking Lunges, 30m, 20m
High Knees, 30m, 20m

Ab Wheel 3 x 1 minute

May 10

Track Work (again!)

300m – 47.1
200m – 31.6
100m – 15.8

300m – 42.8
200m – 27.7
100m – 12.4

May 12

Hip Mobility
Broad Jumps

Plyo Hops
2 x (2 x 30m hops, 3 x 30m)

Plyometric session on grass, good co-ordination having not done it in ages and was pleased with the difficulty.

May 14

Power Cleans
5 x 72.5kg
4 x 72.5kg
3 x 77.5kg
2 x 80kg
1 x 82.5kg

Bench Press
5 x 87.5kg
4 x 92.5kg
3 x 97.5kg
2 x 102.5kg
0 x 107.5kg

Back Squat
5 x 120kg
4 x 125kg
3 x 130kg
2 x 135kg
1 x 140kg

DB Rows
3 x 10 x 35kg

DB Curl
3 x 10 x 20kg

DB Press
1 x 10 x 27.5kg
1 x 10 x 25kg
stopped – nerve pain

DB Windmill
3 x 10 x 12.5kg

May 15

Track Work

250m – 33.6
200m – 26.9
150m – 19.3
100m – 13.2
50m – 6.4

Walking Lunges, 35, 15m
High Knees 35, 15m

Spiderman Press-ups 3 x 16

May 18

Bench Press
80kg x 9, 5, 4

DB Floor Press
3 x 8 x 25kg

Chin Ups/Pullups
2 x 2 x 8

Lat Raise
3 x 12 x 5kg

DB Curl
3 x 8 x 20kg

Landmine
3 x 10 x 30kg

May 19

Track Work

Plyo Jumps
2 x 30m hops (best of ~5.10)
3 x 30m (best ~4.25)

300m – 44.6
200m – 29.4
100m – 14.1

300m – 41.7
200m – 26.8
100m – 12.3

Ab Wheel, 3 x 1 minute

May 21

Track Work

Plyometric Hops
2 x 30m Hops
3 x 30m

250m – 34.9
200m – 26.9
150m – 18.8
100m – 12.2
50m – 7.0

I stepped on a slippery patch of floor yesterday and tweaked my groin, started to feel it in the 150m today, more in the 100m and the 50m was at 80% just to complete the session as it was seizing up a bit.

Update: Injury feels more hip flexor than groin, it impacts my walking so could be a few days before I can run. Hoping I can squat tomorrow!

May 22

Bench Press
8 x 60kg
5 x 80kg
5 x 90kg
5 x 95kg

DB Bench
2 x 10 x 32.5kg
1 x 9 x 32.5kg

DB rows
4 x 12 x 35kg

Reverse Flyes
2 x 12 x 5kg

DB Windmill
3 x 12 x 12.5kg

May 23

Back Squat
5 x 60kg
5 x 90kg
5 x 110kg

Reverse Lunge
2 x 10 x 60kg
1 x 10 x 65kg

Good Mornings
2 x 8 x 40kg
1 x 8 x 45kg

Plate Hold
3 x 20kg per hand x 1 minute

May 25

Bench Press
80kg x 10, 6, 5

DB Floor Press
3 x 8 x 25kg

Chin Ups/Pull Ups
2 x 2 x 9

Lat Raise
3 x 12 x 6.25kg

Bicep Curl
3 x 8 x 20kg

Landmine
3 x 10 x bar + 15kg

May 26

Track Work

2 x 500m (sub 1:40)
2 x 600m (sub 2:00)
1 mile – 6 mins 0 secs PB

Ab Wheel Standing
3 x 5

May 27

Back Squat
5 x 60kg
5 x 90kg
5 x 110kg
5 x 125kg

Reverse Lunges
3 x 10 x 65kg

Good Mornings
2 x 8 x 45kg
1 x 8 x 47.5kg

Plate Hold
3 x 20kg x 65 secs

May 30

Bench Press
5 x 90kg
5 x 92.5kg

DB Bench
2 x 10 x 32.5kg
1 x 9 x 32.5kg

DB Rows
4 x 12 x 35kg

DB Reverse Flyes
2 x 12 x 5kg

DB Windmill
3 x 10 x 15kg

[Fraser_9to5]

Apr 11

Bench Press
3 x 5 x 88.5kg

DB Rows
3 x 10 x 29kg

DB Overhead Press
3 x 10 x 21.5kg

DB Curls
3 x 10 x 19kg

Body Saw (slow)
10 reps

Apr 12

Track Work

250m – 33.3
200m – 27.4
150m – 20.1
100m – 13.2
50m – 6.7

Walking Lunges, 40m

Apr 17

Bench Press
3 x 5 x 91kg

DB Curls
3 x 10 x 19kg

DB Rows
3 x 10 x 29kg

DB Press
3 x 10 x 21.5kg

Bodysaw
10 slow reps

Apr 18

Track Work

250m – 34.4
200m – 28.2
150m – 19.1
100m – 12.5
50m – 6.5

High Knees, 2 x 20m
Walking Lunges, 2 x 20m

Apr 19

SL Box Jumps
5 x 5 per leg

Bench Press
3 x 10 x 81kg

DB Rows
3 x 10 x 29kg

DB Curls
3 x 10 x 19kg

DB Press
3 x 10 x 21.5kg

Ab Ripper X, complete

Back Squat
1 x 10 x 103.5kg
2 x 10 x 108.5kg

Apr 22

Bench Press
5 x 88.5kg
4 x 93.5kg
3 x 98.5kg
2 x 103.5kg
1 x 108.5kg

DB Rows
3 x 10 x 29kg

DB Press
3 x 10 x 24kg

DB Curls
3 x 10 x 19kg

Bodysaw
14 slow reps

Apr 23

Track Work

250m – 34.2
200m – 26.3 PB
150m – 19.5
100m – 12.6

Apr 24

Power Cleans
3 x 5 x 71kg

Bench Press
3 x 5 x 91kg

DB Rows
3 x 10 x 34kg

Lower Body ISO Resistance Bands
3 x 3 x 15 secs

Spiderman Press-ups
3 x 10

Apr 25

Track Work
10 x 400m (4 mins rest) all in 80 secs
400m in 63.7

Ab Wheel, 3 x 10

Apr 26

DB Bench Press
3 x 10 x 32.5kg

DB Rows
3 x 10 x 32.5kg

DB Press
3 x 10 x 25kg

DB Curls
3 x 10 x 18kg

Landmine
3 x 10 x 30kg

Apr 29

Back Squat
5 x 117.5kg
4 x 122.5kg
3 x 127.5kg
2 x 132.5kg
1 x 137.5kg

Bench Press
5 x 87.5kg
4 x 92.5kg
3 x 97.5kg
2 x 102.5kg
1 x 107.5kg

DB Rows
3 x 10 x 32.5kg

DB Press
3 x 10 x 25kg

DB Curls
3 x 10 x 17.5kg

Ab Crunch Machine
3 x 18 x 39kg

[Fraser_9to5]

Mar 2

Bench Press
3 x 10 x 85kg

Shoulder Press
3 x 10 x 21kg

Bicep Curls
3 x 10 x 18.5kg

DB Rows
3 x 10 x 31kg

Diamond Pressups
3 x 18

Abs, 4 mins

Mar 3

Power Cleans
3 x 10 x 58.5kg

Back Squat
3 x 10 x 98.5kg

Mar 6

Bench Press
3 x 5 x 88.5kg

DB Shoulder Press (1)
3 x 10 x 21kg

Chin Ups (1)
3 x 14

DB Rows
3 x 10 x 29kg

Mar 7

Track Work

250m – 39.5
200m – 31.0
150m – 20.9
100m – 13.2
50m – 6.7

Forward Lunges 30m
High Knees 30m

Mar 8

Box Jumps
5 x 5

Back Squat
3 x 10 x 98.5kg

Bench Press
3 x 10 x 78.5kg

DB Press (1)
3 x 10 x 20kg

DB Curls (1)
3 x 10 x 20kg

DB Rows (2)
3 x 10 x 29kg

Diamond Pressups (2)
3 x 18

Bodysaw
3 x 25

Mar 13

Power Clean
5 x 68.5kg
4 x 68.5kg
3 x 73.5kg
2 x 78.5kg
1 x 83.5kg

Bench Press
5 x 88.5kg
4 x 93.5kg
3 x 98.5kg
2 x 103.5kg
1 x 108.5kg

Back Squat
5 x 108.5kg
4 x 113.5kg
3 x 118.5kg
2 x 123.5kg
2 x 128.5kg

DB Rows
3 x 10 x 29kg

DB Shoulder Press (1)
3 x 10 x 20kg

Chin Ups (1)
3 x 12

Mar 14

Track Work

250m – 37.4
200m – 29.8
150m – 21.0
100m – 13.0
50m – 6.6

Mar 15

Box Jumps
5 x 5

Back Squat
3 x 10 x 103.5kg

Bench Press
2 x 10 x 78.5kg
1 x 9 x 78.5kg

DB Press (1)
3 x 10 x 21.5kg

DB Curls (1)
3 x 10 x 19kg

DB Rows (2)
3 x 10 x 29kg

Diamond Pressups (2)
3 x 20

Bodysaw
3 x 30

Mar 18

Power Cleans
5 x 68.5kg
4 x 73.5kg
3 x 73.5kg
2 x 78.5kg
1 x 83.5kg

Bench Press
5 x 88.5kg
4 x 93.5kg
3 x 98.5kg
2 x 103.5kg
1 x 108.5kg

Back Squat
5 x 113.5kg
4 x 118.5kg
3 x 123.5kg
4 x 128.5kg
1 x 133.5kg

DB Rows
3 x 10 x 29kg

Shoulder Press (1)
3 x 10 x 21.5kg

Chin Ups (1)
3 x 14

Mar 19

Track Work
3 x 300m
47.3, 44.3, 44.2

High Knees, 30m
Walking Lunge, 30m

Mar 24

Bench Press
3 x 5 x 88.5kg

DB Rows
3 x 10 x 29kg

DB Press
3 x 10 x 21.5kg

DB Curls
3 x 10 x 19kg

Ab Ripper X

Good session, first in my new flat, abs were very sore from ab ripper.

Mar 26

Bench Press
3 x 10 x 81kg

DB Rows
3 x 10 x 29kg

Mar 27

Track Work

250m – 35.2
200m – 27.3
150m – 19.6
100m – 12.8
50m – 6.5

[Fraser_9to5]

Feb 4

Bench Press
5 x 86kg
3 x 98kg
2 x 110kg

DB Curls
3 x 8 x 20kg

Close Grip Bench Press
3 x 7 x 83.5kg

Rotator Cuff
2 x 2 x 10

Feb 5

Single Leg Skipping (change every 5 reps)
3 x 100 w 2mins rest
1 x 100

Speed Squats
3 x 6 x 98.5kg

GHR
3 x 6

Sliding Leg Curl
3 x 10

Bodysaw til my body’s sore
3 x 25

Feb 6

Treadmill Walk

6.2kph, 3 deg, 37 mins

Meant to be 42 mins but I didn’t read the workout beforehand just put it on what I felt was a challenge. Will do it 2x/wk and do a tempo session and two squat sessions each week.

Feb 7

Shoulder Press
2 x 5 x 58.5kg
5 x 68.5kg

Chin Ups
3 x 12

Dips
3 x 25

Feb 10

Back Squat
3 x 98kg
3 x 112kg
8 x 126kg (belt)

SLRDL
3 x 8 x 29kg

RLESS
2 x 8 x 73.5kg

Body Saw
2 x 25

Feb 11

Bench Press
5 x 76kg
5 x 88kg
6 x 100kg

DB Curls
3 x 8 x 20kg

Close Grip Bench Press
2 x 7 x 83.5kg

Rotator Cuff
2 x 2 x 10

Feb 12

Track Work

2 x 6 x 100m (50m jog/50m walk)
4 x 100m (30 secs rest)

Feb 13

Treadmill Walk
6.3kph, 3 deg incline, 44 mins

Feb 14

Back Squat
5 x 105kg
3 x 119kg
5 x 133kg (belt)

RLESS
2 x 8 x 73.5kg

SLRDL
3 x 8 x 29kg

Body Saw
3 x 25 (1 min rest)

Feb 15

Shoulder Press
3 x 56kg
3 x 64kg
3 x 72kg (very shaky)

Chin Ups
3 x 12

Dips
3 x 25

Half-Kneeling Cable Raise
3 x 10 x 10kg

Feb 16

SL Hops
4 x 100 (2 mins)

Hang Power Clean
1 x 6 x 58.5kg
2 x 6 x 63.5kg

GHR
3 x 6

Sliding Leg Curl
3 x 10

Bodysaw
3 x 25

Feb 17

Treadmill Walk
5.8kph, 6 deg incline, 44 mins

Feb 18

Bench Press
3 x 82kg
3 x 94kg
3 x 106kg

DB Curls
3 x 9 x 20kg

Close Grip Bench Press
3 x 7 x 83.5kg

Rotator Cuff
2 x 2 x 10

Feb 19

Track Work
3 x 4 x 100m (30 secs, 5 mins)
2 x 100m (30 secs)

Feb 20

Treadmill Walk
6.4kph, 3 deg inclince, 47 mins

Feb 21

Circuits
12 x 3 x 30 secs, 1 min rest

Feb 22

OHP/Push Press
5 x 60kg
3 x 68kg
1 x 76kg

Chin Ups
3 x 12

Dips
3 x 25

Half Kneeling Cable Raise
3 x 8 x 15kg

Feb 23

SL Hops
4 x 80

Hang Power Cleans
2 x 6 x 63.5kg
1 x 6 x 68.5kg

GHR
3 x 6

Sliding Leg Curl
3 x 10

Body Saw
3 x 25

Feb 24

Treadmill Walk

5.8kph, 7 deg, 45 mins

Incline doesn’t bother me, this seems easier than the faster speed.

Feb 26

Bench Press
5 x 88kg
3 x 100kg
2 x 112kg PB

DB Curls
3 x 9 x 20kg

Close Grip Bench Press
2 x 7 x 83.5kg

Rotator Cuff
2 x 2 x 10

Feb 27

Track Work

4 x 4 x 100m (30 sec/4.5 mins)
High Knees, 25m
Forward Lunges, 25m

Feb 28

DB Shoulder Press (1)
3 x 10 x 20kg

Chin Ups (1)
3 x 12

DB Rows (2)
3 x 10 x 29kg

Diamond Press ups (2)
3 x 15

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