Fraser_9to5

[Fraser_9to5]

—GAP—

June was a fitness challenge at work, lots of pull ups, push ups, lunges I won’t type them all out.

1 July

Weight = 74.4kg
Pull ups – 4 x 10
Archer Push ups – 4 x 12
L-Sit – 4 x 30 secs
Dips – 4 x 12
Handstand – 4 x 30 secs

4 July

Box Jumps – 5
Back Squat – 5 x 5 x 110kg, 20 x 85kg
V-Sits – 60 total

5 July

Push Press – 3 x 5 x 60kg, 2 x 5 x 62.5kg
Pull ups – 36 in 5 mins
Push ups – 97 in 5 mins
Rowing Machine – 1000m in 4:07
L-Sit Holds – 5 x 10 secs

7 July

Hex DL – 5 x 3 x 140kg
BB Hip Thrust – 4 x 8 x 75kg

8 July

Weight = 74.1kg
Pull ups – 40 total
California Press – 4 x 10 x 30kg
Incline DB Curls – 8,8,6,6,8 x 15kg
Ab Ripper X

11 July

Box Jumps – 5
Back Squat – 3 x 5 x 110kg, 2 x 3 x 117.5kg, 20 x 90kg

13 July

Push Press – 5 x 5 x 62.5kg
Pull ups – 50 total
Push ups – 150 total
Rowing Machine – 2000m in 8:25.6 (relaxed)

15 July

Hex DL – 5 x 1 x 150kg
BB Hip Thrust – 4 x 8 x 80kg
BB Curl Wide Grip 3 x 6 x 32.5kg
DB Hammer Curl – 3 x 8 x 15kg
DB Curl – 3 x 15 x 8.5kg

[Fraser_9to5]

17 May

Rowing Machine – 1000m in 3:59, 3:57 (2 mins)

19 May

Agile 8 warm up
Box Jumps – 3 x 5 x 5kg
Hex DL – 15,12,10 x 80kg + 1 min skipping
DB Lunge – 3 x 20 x 10kg + 1 min skipping
RDL – 15,12,10 x 60kg + 1 min skipping
Tabata – Squat, Burpee, Mountain Climb, Skip x 2 rounds

20 May

Frogstand – 60 secs total
Chinups – 3 x 10
Dips – 3 x 10
Reverse Crunch – 3 x 10
Squat to calf raise – 3 x 10
Pushups – 25,25,19

A1 Jumping Jacks 3 x 30 secs
A2 Mountain Climbers 3 x 30 secs

21 May

Rowing Machine – 4 x 500m (1 min) in 1:55.3, 1:57.7, 1:59.1, 1:57.6

24 May

Narrow Press ups – 30
Dips – 20
Handstand – 60 secs
Push Press – 25 x 1 x 65kg
Pull ups – 8,7,7,5,4 x 5kg
OH Tricep Press – 12 x 22.5kg, 3 x 10 x 30kg
Seated Incline DB Curls – 8 x 12.5kg, 4 x 8 x 15kg
V-Sit – 32 total

26 May

Agile 8 warm up
Box Jumps – 3 x 5 x 5kg
Hex DL – 15,12,10 x 90kg + 1 min skipping
DB Lunge – 3 x 20 x 10kg + 1 min skipping
RDL – 15,12,10 x 60kg + 1 min skipping
Tabata – Squat, Burpee, Mountain Climb, Skip x 2 rounds

27 May

Frogstand – 75 secs total
Chinups – 3 x 10
Dips – 3 x 10
Reverse Crunch – 3 x 10
Squat to calf raise – 3 x 10
Pushups – 30,23,25

A1 Jumping Jacks 3 x 30 secs
A2 Mountain Climbers 3 x 30 secs

28 May

Rowing Machine – 2000m in 8:08.9

Faded in the final 500m, first ever 2k attempt.

[Fraser_9to5]

3 May

Narrow Press ups – 30
Dips – 20
Handstand – 60 secs
L-Sit Hold – 5 x 10 secs
Push Press – 25 x 1 x 60kg
Pull ups – 15 x 2 x 2.5kg
OH Tricep Press – 4 x max x 20kg
Seated Incline DB Curls – 4 x max x 9.5kg

4 May

Agile 8 warm up
Box Jumps – 3 x 5
Back Squat – 102.5kg, 40 reps total in 10 mins 39 secs
Leg Raises – 4 x 12

9 May

Narrow Press ups – 30
Dips – 20
Handstand – 60 secs
Bench Press – 5 x 5 x 85kg
Bent Over Rows – 5 x 10 x 65kg
Dips – 5 x 12

10 May

Agile 8 warm up
Box Jumps – 3 x 5 x 5kg
Hex DL – 15,12,10 x 80kg + 1 min skipping
DB Lunge – 3 x 20 x 10kg + 1 min skipping
RDL – 15 x 70kg, 6,10 x 60kg + 1 min skipping
Leg Raises – 4 x max
Tabata – Squat, Burpee, Mountain Climb, Skip x 3 rounds

13 May

Narrow Press ups – 30
Dips – 20
Handstand – 60 secs
Push Press – 25 x 1 x 62.5g
Pull ups – 6 x 5 x 2.5kg
OH Tricep Press – 6 x 12 x 20kg
Seated Incline DB Curls – 10,10,8,8,7,7 x 12.5kg
V-Sit – 32 total

15 May

Rowing Machine – 500m 1:46.5, 1:48.0, 1:56.0, 2:01.1, 2:03.9

First day of owning this.

[Fraser_9to5]

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_9to5]

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.

[Author]

Posts