Fraser_9to5

[Fraser_9to5]

14 Jan

Power Cleans – 3 x 3 x 75kg
Back Squat – 6,6,5,5 x 107.5kg
Hip Thrusts – 4 x 8 x 90kg
Lateral Lunges – 2 x 10 x 10kg
SL Calf Raises – 3 x 14 x 5kg

Quite annoying to make such slow progress in this session, squats feel no easier each week though hip thrusts are improving which is nice. I think once I finish and let my legs fully recover I will probably jump about 5-10kg in my squats.

17 Jan P.M.

Walking Lunges – 5 x 60, 1 x 100 (400 total)
Swiss Ball HS Curls – 14,16,15,12,9,14 (80 total)
Sissy Squats – 11,12,12,14 (49 total)

18 Jan A.M.

Walking Lunges – 2 x 25 (50 total)
Glute Raise – 12,12,13,14 (51 total)

I split this session up because it was late evening and I needed to factor in food and sleep. The morning session was a nice opportunity to film my reps, though my knees felt like they were going to explode so it was quite tough to do them. Next week is the finale, 500 reps of walking lunges.

Here’s the morning footage, which I plan to use when doing the YouTube results video.

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A post shared by 9to5 Strength (@9to5strength) on Jan 18, 2019 at 1:28am PST

[Fraser_9to5]

Results can be seen in this article

100 Push Ups & 50 Pull ups – 21 Day Results

[Fraser_9to5]

11 Jan

Pull ups – 5,7,7,5,4,4,5,4,5
Push ups – 10,10,10,15,15,10,10,10,10

12 Jan

Pull ups – 10 x 5
Push ups – 10,15,15,10,10,10,10,10,10

13 Jan

Pull ups – 8,7,7,6,6,6,6,4
Push ups – 10 x 10

14 Jan

Pull ups – 8,8,8,8,6,7,5
Push ups – 15,15,12,12,12,12,11,11

15 Jan

Pull ups – 10 x 5
Push ups – 10 x 10

16 Jan

Pull ups – 11,8,8,7,6,5,5
Push ups – 20,15,15,10,10,10,10,10

Done! The worst thing about this for me was the cold January pull up bar in my garage gym, fixed by wearing sissy mittens (weightlifting gloves). If I did this again I would do more days of 10 x 5 pull ups and 10 x 10 push ups as both are numbers that don’t fatigue me to do. By the end my tactic was to time 2 minutes rest between sets of pull ups, and in that time I’d crack out a set of push ups. The workouts were generally 20-25 mins in total which was a pain on some days but overall this was worth doing.

The article suggested waiting 4-5 days to let the body repair and adapt to the stimulus before measuring again, so I’ll do just that. YouTube video will be uploaded 21/22nd Jan.

Here’s my opening set of pull ups on the final day

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A post shared by 9to5 Strength (@9to5strength) on Jan 16, 2019 at 3:53am PST

[Fraser_9to5]

7 Jan

Power Clean – 3 x 3 x 75kg
Back Squat – 4,5,5,5 x 107.5kg
Hip Thrust – 4 x 7 x 90kg
Lateral Lunge – 2 x 10 x 10kg
Calf Raises – 3 x 11 x 5kg

Sluggish today, don’t know if the heavier power cleans took it out of me but I felt drained before I started. Possible this increase in walking lunges each week means I’m never recovering, it does feel like my legs are always heavy and not fresh.

10 Jan

Walking Lunges – 6 x 71 (426 total)
Sissy Squats – 14,14,10,14 (52 total)
Swiss Ball HS Curl – 14,12,12,13,12,12 (75 total)
Glute Raise – 12,14,12,12 (50 total)

I even threw in a bonus lunge to make it a balanced session. Got in the groove with the other exercises but the lunges are really knackering me.

11 Jan

Carb Fasted AM Walking – 35 mins

Counting down the days until this is over, really dreading 450 & 500 lunges in the next fortnight.

[Fraser_9to5]

4 Jan

Pull ups – 9,7,7,7,6,6,5,3
Push ups – 10,10,10,12,14,12,10,12,10

5 Jan

Pull ups – 8,7,7,6,6,9,7
Push ups – 10,15,15,15,10,10,12,13

6 Jan

Pull ups – 10,7,6,6,6,5,5,5
Push ups – 10,10,10,15,15,10,10,10,10

7 Jan

Pull ups – 10,10,7,7,7,7,2
Push ups – 15,15,15,12,17,16,10

8 Jan

Pull ups – 10 x 5
Push ups – 10 x 10

9 Jan

Pull ups – 8,7,7,6,7,5,5,5
Push ups – 10,15,15,15,15,10,10,10

Very much welcome the day off, it’s not the physical difficulty more than it is mentally annoying having to drag myself out to the garage and do pull ups every day. My lats feel stronger and my chest is a little bigger, though I doubt I’ll see a 2 inch gain when this is over.

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