Fraser_9to5

[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.

[Fraser_9to5]

17 Nov

Hex DL – 5 x 97.5kg, 5 x 112.5kg, 5 x 127.5kg
Back Squats – 5 x 10 x 90kg
V-Sits – 5 x 10

18 Nov

Bench Press – 5 x 62.5kg, 5 x 72.5kg, 5 x 80kg
OHP – 5 x 10 x 45kg
Bent Over Rows – 5 x 10 x 60kg
BB Curls – 3 x 10 x 31kg
Skull Crushers – 3 x 12 x 31kg
Rear Delt Raise – 3 x 10 x 4.5kg

21 Nov

Back Squats – 3 x 90kg, 3 x 105kg, 3 x 117.5kg
Hex DL – 5 x 10 x 105kg
Hanging Leg Raise – 5 x 10

22 Nov

OHP – 3 x 45kg, 3 x 52.5kg, 3 x 57.5kg
Bench Press – 5 x 10 x 67.5kg
Chin Ups – 5 x 10
BB Curls – 3 x 10 x 31kg
Rear Delt Raise – 3 x 10 x 4.5kg

24 Nov

Hex DL – 3 x 105kg, 3 x 120kg, 3 x 135kg(belt)
Back Squats – 5 x 10 x 90kg
V-Sits – 5 x 10

25 Nov

Bench Press – 3 x 67.5kg, 3 x 75kg, 3 x 85kg
OHP – 5 x 10 x 45kg
Bent Over Rows – 5 x 10 x 60kg
BB Curls – 3 x 10 x 31kg
Skull Crushers – 3 x 12 x 31kg
Rear Delt Raise – 3 x 12 x 4.5kg

28 Nov

Back Squats – 5 x 97.5kg, 3 x 110kg, 1 x 125kg
Hex DL – 5 x 10 x 105kg
Hanging Leg Raise – 5 x 12

29 Nov

OHP – 5 x 50kg, 3 x 55kg, 1 x 62.5kg
Bench Press – 5 x 10 x 67.5kg
Chin Ups – 5 x 10
BB Curls – 3 x 10 x 31kg
Skull Crushers – 3 x 12 x 31kg
Rear Delt Raise – 3 x 12 x 4.5kg

[Fraser_9to5]

1 Nov

OHP – 5 x 47.5kg, 3 x 52.5kg, 1 x 60kg
Bench Press – 5 x 10 x 55kg
Chin Ups – 5 x 10
BB Curls – 3 x 10 x 31kg
Skull Crushers – 3 x 12 x 31kg
Rear Delt Raise – 3 x 10 x 4.5kg

3 Nov

Hex DL – 5 x 110kg, 3 x 125kg, 1 x 137.5kg
Back Squats – 5 x 10 x 75kg
Hanging Leg Raise – 5 x 10

4 Nov

Bench Press – 5 x 70kg, 3 x 80kg, 1 x 90kg
OHP – 5 x 10 x 37.5kg
Bent Over Rows – 5 x 10 x 65kg
BB Curls – 3 x 10 x 31kg
Skull Crushers – 3 x 12 x 31kg
Rear Delt Raise – 3 x 10 x 4.5kg

7 Nov

Hex DL – 5 x 10 x 102.5kg
V-Sits – 5 x 10
Bench Press – 5 x 10 x 67.5kg
Chin Ups – 5 x 10
Rowing Machine – 10 x 250m (1 min)
Burpee Tabata – 4 mins (53 total)

10 Nov

Back Squats – 5 x 10 x 90kg
V-Sits – 5 x 10
OHP – 5 x 10 x 42.5kg

11 Nov

Bent Over Rows – 5 x 10 x 65kg
Rear Delt Raise – 3 x 10 x 4.5kg
Rowing Machine – 10 x 250m (1 min)

14 Nov

Back Squats – 5 x 85kg, 5 x 97.5kg, 5 x 110kg
Hex DL – 5 x 10 x 105kg
Hanging Leg Raise – 5 x 10

15 Nov

OHP – 5 x 42.5kg, 5 x 47.5kg, 5 x 55kg
Bench Press – 5 x 10 x 67.5kg
Chin Ups – 5 x 10
BB Curls – 3 x 10 x 31kg
Skull Crushers – 3 x 12 x 31kg
Rear Delt Raise – 3 x 10 x 4.5kg

[Fraser_9to5]

17 Oct

Back Squats – 5 x 85kg, 5 x 95kg, 5 x 105kg
Hex DL – 5 x 10 x 87.5kg
Hanging Leg Raise – 5 x 10

18 Oct

OHP – 5 x 40kg, 5 x 47.5kg, 5 x 52.5kg
Bench Press – 5 x 10 x 55kg
Chin Ups – 5 x 10
BB Curls – 3 x 8 x 36kg
Skull Crushers – 3 x 8 x 36kg
Rear Delt Raise – 3 x 12 x 3.5kg
Rowing Machine – 1000m in 3:48.2

20 Oct

Hex DL – 5 x 95kg, 5 x 110kg, 5 x 122.5kg
Back Squats – 5 x 10 x 75kg
Hanging Leg Raise – 5 x 10

21 Oct

Bench Press – 5 x 60kg, 5 x 70kg, 5 x 77.5kg
OHP – 5 x 10 x 37.5kg
Bent Over Rows – 5 x 10 x 62.5kg
BB Curls – 3 x 10 x 31kg
Skull Crushers – 3 x 10 x 31kg
Rear Delt Raise – 3 x 12 x 3.5kg

24 Oct

Back Squats – 3 x 87.5kg, 3 x 100kg, 3 x 112.5kg
Hex DL – 5 x 10 x 87.5kg
Hanging Leg Raise – 5 x 10

25 Oct

OHP – 3 x 42.5kg, 3 x 50kg, 3 x 57.5kg
Bench Press – 5 x 10 x 55kg
Chin Ups – 5 x 10
BB Curls – 3 x 10 x 31kg
Skull Crushers – 3 x 10 x 31kg
Rear Delt Raise – 3 x 12 x 3.5kg

27 Oct

Hex DL – 3 x 102.5kg, 3 x 115kg, 3 x 130kg
Back Squats – 5 x 10 x 75kg
Hanging Leg Raise – 5 x 10

28 Oct

Bench Press – 3 x 65kg, 3 x 75kg, 3 x 82.5kg
OHP – 5 x 10 x 37.5kg
Bent Over Rows – 5 x 10 x 62.5kg
BB Curls – 3 x 10 x 31kg
Skull Crushers – 3 x 12 x 31kg
Rear Delt Raise – 3 x 12 x 3.5kg

31 Oct

Back Squats – 5 x 95kg, 3 x 105kg, 1 x 120kg
Hex DL – 5 x 10 x 87.5kg
Hanging Leg Raise – 5 x 10

[Fraser_9to5]

3 Oct

Back Squats – 3 x 85kg, 3 x 95kg, 3 x 107.5kg
Hex DL – 5 x 10 x 70kg
Hanging Leg Raise – 5 x 10

4 Oct

OHP – 5 x 45kg, 3 x 50kg, 1 x 57.5kg
Bench Press – 5 x 10 x 45kg
Chin Ups – 5 x 10
BB Curls – 3 x 10 x 32.5kg
Skull Crushers – 3 x 10 x 32.5kg
Rear Delt Raise – 3 x 10 x 3.5kg
Rowing Machine – 1000m in 3:55.6

6 Oct

Hex DL – 5 x 105kg, 3 x 120kg, 1 x 135kg
Back Squats – 5 x 10 x 60kg
Ab Wheel – 5 x 18

7 Oct

Bench Press – 5 x 67.5kg, 3 x 77.5kg, 1 x 85kg
OHP – 5 x 10 x 30kg
Bent Over Rows – 5 x 10 x 60kg
BB Curls – 3 x 9 x 35kg
Skull Crushers – 3 x 10 x 35kg
Rear Delt Raise – 3 x 10 x 3.5kg

10 Oct

Back Squats – 5 x 90kg, 3 x 102.5kg, 1 x 115kg
Hex DL – 5 x 10 x 70kg
Hanging Leg Raise – 5 x 10

11 Oct

Bench Press – 5 x 10 x 45kg
Rear Delt Raise – 3 x 10 x 3.5kg
Rowing Machine – 1000m in 3:46.7

13 Oct

Back Squats – 5 x 10 x 60kg
Ab Wheel – 5 x 20

14 Oct

OHP – 5 x 10 x 32.5kg
Bent Over Rows – 5 x 10 x 60kg
BB Curls – 3 x 9 x 35kg
Rear Delt Raise – 3 x 10 x 3.5kg

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