Fraser Young

[Fraser Young]

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 Young]

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 Young]

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.

[Fraser Young]

24 Dec

Back Squat – 3 x 6 x 100kg
Hip Thrust – 3 x 8 x 75kg
Bench Press- 3 x 6 x 80kg
EZ Curls – 5,6,6 x 26kg

I had to squash upper and lower body into the same workout. I was also having stock photos taken and the majority of reps involved a 1-2 second pause which made things tough.

26 Dec

Walking Lunges – 60,61,62,63,64,65 (375 total)
Sissy Squats – 12,10,12,12 (46 total)
Swiss Ball HS Curl – 11,9,9,10,10,8 (57 total)
Glute Raise – 12,12,11,11 (46 total)

Crummy workout done at 9pm the day before it was scheduled as the 27th involved a 7am-10pm shift at work. I tweaked my right knee in the last set of glute raises which is my fault for having an awkward angle to the bar.

–Upper Body Pull up/Push up Challenge–

All upper body work is in another journal called Big Back, Big Chest, Real Fast

31 Dec

Power Clean – 3 x 3 x 70kg
Back Squat – 4 x 6 x 105kg
Hip Thrust – 4 x 8 x 85kg
Lateral Lunge – 2 x 10 x 10kg
Calf Raises – 3 x 10 x 5kg

3 Jan

Walking Lunges – 8 x 50 (400 total)
Sissy Squats – 15,11,16,9 (51 total)
Swiss Ball HS Curl – 11,11,9,11,11,11 (64 total)
Glute Raise – 13,11,11,12 (47 total)

Good session, legs have this cumulative fatigue from previous weeks so it’s starting to get harder to do the first set of lunges each week.

4 Jan

Carb Fasted AM Walking – 40 mins

Feel like the last few days I’ve been spilling over a bit with my calories, meaning I’ve eaten too much and I’m starting to store body fat. Wanted to get this in check so will add in walking and continue with rowing again.

Here’s the latest set of those Glute Raises

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A post shared by 9to5 Strength (@9to5strength) on Jan 3, 2019 at 9:03am PST

[Fraser Young]

1 Jan 2019

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

2 Jan

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

End of week one. My left forearm is sore near the elbow and I felt it in the final two sets of pull ups. I haven’t done any forearm stretching and will start now given the pull ups are working grip strength too. I feel really strong doing push ups now, it will be interesting to see if my bench press is the same or better once this is over.

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