Fraser_9to5

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  • in reply to: 2016 Training Log #8745
    Fraser_9to5
    Keymaster

      —GAP—

      60 day training plan for bigger arms, separate log

      5/3/1 Boring But Big

      19 Sept

      OHP – 5 x 40kg, 5 x 45kg, 5 x 50kg
      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 27.5kg
      Rear Delt Raise – 3 x 10 x 3.5kg

      21 Sept

      Bench Press – 5 x 60kg, 5 x 67.5kg, 5 x 77.5kg
      OHP – 5 x 10 x 30kg
      Bent Over Rows – 5 x 10 x 60kg
      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

      22 Sept

      Hex DL – 5 x 90kg, 5 x 105kg, 5 x 120kg
      Back Squats – 5 x 10 x 60kg
      Ab Wheel – 5 x 15

      26 Sept

      Back Squats – 5 x 80kg, 5 x 90kg, 5 x 100kg
      Hex DL – 5 x 10 x 70kg
      Hanging Leg Raise – 5 x 10

      27 Sept

      OHP – 3 x 42.5kg, 3 x 47.5kg, 3 x 55kg
      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

      29 Sept

      Hex DL – 3 x 100kg, 3 x 112.5kg, 3 x 125kg
      Back Squats – 5 x 10 x 60kg
      Ab Wheel – 5 x 17

      30 Sept

      Bench Press – 3 x 62.5kg, 3 x 72.5kg, 3 x 80kg
      OHP – 5 x 10 x 30kg
      Bent Over Rows – 5 x 10 x 60kg

      in reply to: 2016 Training Log #8744
      Fraser_9to5
      Keymaster

        —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

        in reply to: 2016 Training Log #8743
        Fraser_9to5
        Keymaster

          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.

          in reply to: 2016 Training Log #8742
          Fraser_9to5
          Keymaster

            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.

            in reply to: 2016 Training Log #8741
            Fraser_9to5
            Keymaster

              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

            Viewing 5 posts - 486 through 490 (of 584 total)