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PostPosted: Thu Jun 13, 2013 5:45 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Thursday PM
colleague invited people to join his personal trainer session. whoops.
warmup - walking/stretching
deadlifts 2 x 10 x 60, 10 x 80, 10 x 100, 5 x 100, 3 x 110
circuit - 3 x kettlebell swings 15 x 14kg, wallball 15 x 6kg, 300m run, situps 20 around 17min
row 500m warmdown


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PostPosted: Thu Jun 13, 2013 5:14 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Friday AM
row 5 x 500m moderate pace w 7 pushups


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PostPosted: Sun Jun 16, 2013 11:00 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Monday PM
row 8 x 250m moderate pace / 10 pushups / 30m weighted carry 0, 8, 14, 28, 32, 35, 40, 0
5 x 1xpullup / 1xdip


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PostPosted: Mon Jun 17, 2013 9:57 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Tuesday PM
row 8 x 250m / windmill 8 x (one kettlebell) 0, 6, 10, 14, 16, 20, (two kettlebell) 8/8, 4 x 20/8
pushup 22, 12


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PostPosted: Tue Jun 18, 2013 5:52 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Wednesday AM
row 500m w/u
row 8 x 100m / weighted carry 25m 1 x 12, 7 x 32 / bridge front, side 10 to 30s


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PostPosted: Thu Jun 20, 2013 5:41 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Thursday PM
colleague invited me to attend his group training session. again. good fun this time.
hang power cleans 3 x 5 x 50
circuit: 14min of med ball smash x 12 x 20 / renegade pushup x 16 / 300m run / grasshopper x 20 - did around 3 rounds
500m row warmdown

500th log entry.


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PostPosted: Sun Jun 23, 2013 5:11 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
year 3, cycle 9, workout 1: strength. again. same.

row 250m w/u
squat worked up to 5 x 100 (> 1bw) (bw, 20, 25, 30, 40, 60, 80)
press worked up to 5 x 55 (> 0.5bw) (20, 22.5, 35, 45)
deadlift 3 x 140 (> 1.5bw) (60, 100)

2 x chinup x 3 / pushup x 3 / dip x 3 / inverted row x 3


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PostPosted: Tue Jun 25, 2013 9:56 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
year 3, cycle 9, workout 2: strength. again. same.
row 500m w/u
squat worked up to 3 x 5 x 70 (had to clean from floor, no racks available)
press worked up to 3 x 5 x 45 (cleaned from floor)
deadlift 3 x 65, 105, 5 x 125
jog back to office


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PostPosted: Thu Jun 27, 2013 6:11 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Friday AM
row 250m w/u
squat 5 x bw, 20, 30, 50, 60, 70, 3 x 80, 3 x 5 x 90 (too many warmup sets)
press 5 x 20, 27.5, 37.5, 3 x 5 x 47.5
deadlift 5 x 70, 3 x 110, 5 x 130
row 250m warm down


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PostPosted: Sun Jun 30, 2013 3:04 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Sunday PM
row 500m w/u
squat 5 x bw, 32.5, 52.5, 3 x 5 x 92.5 1-2mR
bench press 5 x 20, 40, 60, 80, 2 x 90 (still > than my bodyweight, but I think this is my weak spot) 1-2mR
power clean 3 x 20, 5 x 3 x 60 1mR


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PostPosted: Tue Jul 02, 2013 9:40 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Wednesday PM
row 250m w/u
squat 5 x bw, 20, 35, 4 x 55, 3 x 75, 3 x 5 x 95
press 5 x 20, 4 x 30, 2 x 40, 3 x 5 x 50
deadlift 5 x 60, 100, 140


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PostPosted: Thu Jul 04, 2013 11:28 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Friday PM
row 500m w/u
squat 5 x bw, 4 x 37.5, 3 x 57.5 2 x 77.5, 3 x 5 x 97.5 1-2mR
bench press 5 x 20, 4 x 30, 3 x 50, 3 x 5 x 70
power clean 3 x 20, 5 x 3 x 65 1mR


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PostPosted: Sun Jul 07, 2013 10:43 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Monday PM
row 500m w/u
squat 5 x bw, 20, 40, 4 x 60, 3 x 80, 3 x 5 x 100
press 5 x 20, 4 x 32.5, 2 x 42.5, 3 x 5 x 52.5
deadlift 5 x 65, 105, 145


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 Post subject: Re: RobT-aus' log
PostPosted: Wed Jul 10, 2013 4:54 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Wednesday PM
row 500m w/u
squat 5 x bw,20, 5x 42.5, 4 x 62.5, 3 x 82.5, 3 x 5 x 102.5 1-2mR
bench press 5 x 20, 4 x 32.5, 3 x 52.5, 3 x 5 x 72.5
power clean 3 x 20, 5 x 3 x 70 1mR
row 250m w/d


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 Post subject: Re: RobT-aus' log
PostPosted: Thu Jul 11, 2013 6:17 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Friday AM
row 500m w/u
squat 5 x bw, 25, 45, 4 x 65, 3 x 85, 3 x 5 x 105
press 5 x 20, 4 x 35, 3 x 5 x 55
deadlift 5 x 70, 110, 4 x 150 - first rep floated off the ground. fourth was a fight. fifth was a non-starter.


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