Fraser_9to5

[Fraser_9to5]

3 Apr

Power Clean – 3 x 3 x 75kg
Back Squats – 5 x 97.5kg, 3 x 110kg, 1 x 122.5kg
RDL – 8,8,7 x 80kg
OHP – 5 x 50kg, 3 x 57.5kg, 1 x 65kg
Fat Grip Bench Press – 8 x 70kg, 2 x 8 x 75kg
Zottman Curls – 3 x 10 x 12.5kg
Hammer Curls – 3 x 12 x 12.5kg
Skull Crushers – 3 x 12 x 31kg
Rear Delt Raise – 3 x 12 x 6kg

6 Apr

Football – 80 mins

10 Apr

Bench Press – 5 x 67.5kg, 5 x 77.5kg, 5 x 87.5kg
Incline Bench – 7,7,6 x 70kg
OHP – 7,6,6 x 47.5kg
Weighted Chest Dip – 3 x 7 x 5kg
EZ Reverse Curls – 3 x 10 x 28.5kg
Skull Crushers – 8,8,7 x 33.5kg

11 Apr

Hex DL – 5 x 100kg, 5 x 115kg, 5 x 132.5kg
Back Squat – 3 x 8 x 90kg
Bent Over Row – 3 x 8 x 65kg
Towel Chin Ups – 7,6,4 x 5kg
Narrow BB Curl – 8 x 31kg, 2 x 8 x 33.5kg
Abs
Wrist Curls, 4 x max

13 Apr

OHP 5 x 45kg, 5 x 52.5kg, 5 x 60kg
Fat Grip Bench Press – 3 x 8 x 75kg
Zottman Curls – 3 x 10 x 12.5kg
Hammer Curls – 3 x 12 x 12.5kg
Skull Crushers – 3 x 10 x 33.5kg
Rear Delt Raise – 3 x 15 x 6kg

[Fraser_9to5]

16 Mar

Power Cleans – 3 x 75kg, 3 x 80kg
Hex DL – 5 x 97.5kg, 5 x 112.5kg, 5 x 127.5kg
Back Squat – 5 x 10 x 65kg
Rack Hold – 12 secs x 110kg, 9 secs x 120kg
Ab Circuit – 7 mins 26 secs

17 Mar

Bench Press – 5 x 65kg, 5 x 75kg, 5 x 85kg
OHP – 5 x 10 x 35kg
Bent Over Rows – 5 x 10 x 60kg
Zottman Curls – 3 x 10 x 12.5kg
Hammer Curls – 3 x 10 x 12.5kg
Skull Crushers – 3 x 10 x 31kg
Rear Delt Raise – 3 x 10 x 6kg

19 Mar

Back Squats – 3 x 90kg, 3 x 105kg, 3 x 117.5kg
Hex DL – 5 x 10 x 75kg
Hanging L-Sit – 5 x 10

20 Mar

OHP – 3 x 47.5kg, 3 x 55kg, 3 x 60kg
Bench Press – 5 x 10 x 50kg
Towel Chin Ups – 3 x 8, 1 x 6, 1 x 5
EZ Reverse Curl – 3 x 10 x 26kg
EZ Skull CRushers – 3 x 10 x 31kg
Rear Delt Raise – 3 x 10 x 6kg

26 Mar

Hex DL – 3 x 105kg, 3 x 120kg, 3 x 135kg
Back Squat – 5 x 10 x 65kg
Bench Press – 3 x 70kg, 3 x 80kg, 3 x 90kg
OHP – 5 x 10 x 35kg
Bent Over Row – 5 x 10 x 60kg
Zottman Curls – 3 x 10 x 12.5kg
Hammer Curls – 3 x 10 x 12.5kg
Skull Crushers – 3 x 10 x 33.5kg
Rear Delt Raise – 3 x 10 x 6kg
Hanging L-Sit – 4 x 10

29 Mar

Bench Press – 5 x 75kg, 3 x 85kg, 1 x 95kg
Incline Bench – 6,8,4 x 70kg
OHP – 8,8,6, x 47.5kg
Chest Dips – 7,8,9
EZ Reverse Curl – 3 x 10 x 26kg
Skull Crushers – 5,7 x 36kg, 8 x 31kg

30 Mar

Hex DL – 5 x 112.5kg, 3 x 127.5kg, 1 x 142.5kg
Back Squats – 8 x 80kg, 8 x 85kg, 8 x 90kg
Bent Over Row – 2 x 8 x 60kg, 8 x 65kg
Towel Chin Ups – 8,5,6 x 5kg
Narrow BB Curl – 3 x 8 x 31kg
Abs
BB Wrist Curls Flexor 4 x 25kg x max
DB Wrist Curls Extensor 4 x 4.5kg x max

[Fraser_9to5]

27 Feb

Fat Grip Bench Press – 4 x 8 x 70kg
Bent Over Row – 4 x 8 x 50kg
Zottman Curl – 4 x 10 x 8.5kg
Towel Hang – 20,10,10,10,10 secs

28 Feb

Football – 70 mins

1 Mar

A1 EZ Reverse Curl – 4 x 10 x 20kg
A2 BB Behing Wrist Curl – 4 x 15 x 25kg
Seated DB Hold – 20kg x 15 secs, 15kg x 30,26,30 secs

2 Mar

Fat Grip Bench Press – 3 x 8 x 70kg, 1 x 7 x 70kg
One Arm Row – 4 x 10 x 17.5kg
Towel Chin Ups – 5,5,3
Rack Pull Hold – 12 secs x 100kg,110kg,110kg,100kg

3 Mar

Towel Hang – 4 x 20 secs
Wrist Roller – 10kg for total of 10 mins

4 Mar

Rack Pull Hold – 12,12,10,12,12 secs x 100kg
Behind Back Wrist Curl – 4 x 12 x 30kg

5 Mar

Cherry Pickers – 1 min
Zottman Curls – 10 x 10kg, 10 x 12.5kg
Hammer Curl – 4 x 12 x 12.5kg
DB Preacher Wrist Curl – 4 x 12 x 3kg
BB Flat Bench Wrist Curl – 4 x 12 x 20kg
Max Towel Hang – 26 secs

6 Mar

Towel Chin Ups – 3 x 5
Rack Pull DL Hold – 12,11,12,12,10 secs x 110kg
Wrist Roller – 10kg, 20 up and down x 4

7 Mar

OHP – 4 x 8 x 45kg
DB Reverse Lunge – 3 x 10 x 15kg
EZ Reverse Curl – 4 x 10 x 25kg
Fat Grip Seated DB Hold – 15kg x 50,60 secs, 17.5kg x 45, 51 secs
Abs – 8 mins 36 secs

9 Mar

Football – 60 mins

12 Mar

OHP – 4 x 8 x 45kg
Zottman Curls – 3 x 10 x 12.5kg
Hammer Curls – 3 x 10 x 12.5kg

13 Mar

Back Squat – 5 x 85kg, 5 x 97.5kg, 5 x 110kg
Hex DL – 5 x 10 x 75kg
Hanging L-Sit – 5 x 10

14 Mar

OHP – 5 x 45kg, 5 x 50kg, 5 x 57.5kg
Fat Grip Bench Press – 5 x 10 x 50kg
Towel Chin Ups – 4 x 7, 1 x 5
EZ Reverse Curl – 3 x 10 x 26kg
Skull Crushers – 3 x 10 x 31kg
BB Wrist Curl Flexors – 3 x 12 x 20kg
DB Wrist Curl Extensors – 3 x 12 x 3.5kg
Rear Delt Raise – 3 x 10 x 5kg

15 Mar

Tempo Running – 2 x 5 x 100m (50m jog/50m walk recovery)

[Fraser_9to5]

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_9to5]

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.

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