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PostPosted: Thu Sep 08, 2011 4:08 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Wednesday PM 1800-1900
5min row warmup
bar movement warmups (press, squat, clean)
5 x squat, press, deadlift w/ 20, 30, 40, 60
6 x advanced burpee / rowing pyramid: from 1 to 6 burpees w/ 50-60s hard rowing
movement drills and bendy stuff
11 chinups


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PostPosted: Sat Sep 10, 2011 12:07 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Saturday
2 x 6km runs (to work, from work to gym) 45min, 50min. lots of hills. nice and slow.
gym work
5min row warmup
bar warmups - squat, press, deadlift w/ 20kg
3 x 6 x pullup, dip, pushup
3 x 3 x pullup, dip, pushup
movement drills

off for 7 day holiday tomorrow.
no supplements, no exercise, lots of food and relaxing.
last break before the baby arrives.
will repeatedly test the claim that Vanuatu has the best beef in the world.


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PostPosted: Tue Sep 20, 2011 5:01 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
return to gym
5min row warmup
5 x squat, press, deadlift then 3 x hang clean @ 20, 30, 40, 60
4 x 1min row, 6 x 1 advanced burpees, 1min row, 6 x 1 pullups
2 x 1min row, 6 x 1 advanced burpee to 1 pullup, 1 min row
3 x 1min row, 6 x getting off floor without using hands, 1min row
jumping 3 x ~ 1.1m with 6, 8, 10, 12

~60 mins

Vanuatu beef is really, really good. go there if you like adventure.


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PostPosted: Tue Sep 20, 2011 11:29 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Wednesday AM
6kms jog - 40mins
4x 5 pullups, 10 dips, 10 pushups, 5 inverted rows - 2mR
6kms jog - 40mins


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PostPosted: Thu Sep 22, 2011 11:32 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Friday PM 1315-1400
5 x 80m uphill fast runs with lots of turny bits w/ 5 x 80m relaxing jog back.
60-90s R
8 x 10 pushups, 10 squats
60-90s R


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PostPosted: Tue Sep 27, 2011 5:26 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Tuesday 1830-2030
2kms run to gym (13 mins)
warmups
jumping up and squats then jumping down and squats - 4x6 w/ 1 to 4 steps
jumping over steps, adding a step each time from 1 to 9 doing:
jump over, add step, repeat, no rest
jump over, land in squat, jump up, turn around repeat, no rest
jump over, land then go directly into advanced burpee
from stomach on floor pushup to standing then jump over steps

pullups 1,2,3,4,5 then 4,3,2,2,2
1.5kms run home


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PostPosted: Wed Sep 28, 2011 7:06 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Thursday 0830-0930
2kms run to gym (14mins)
500m row w/u
5 x squat, press, deadlift w/ 20, 40, 60
5 x pullup, dip, pushup, inverted row
1,2,4,5
2,4,6,5
3,6,8,5
4,6,8,5
4,4,6,5
1.5kms jog home
60min


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PostPosted: Mon Oct 03, 2011 2:27 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Monday PM 1530-1630
3min row warmup
5 x squat, press, deadlift then 3 x clean with 22.5, 42.5, 62.5
5 x squat, deadlift w/ 82.5, 1 x pushpress w/ 82.5

simple circuit: 6 x deficit deadlift (1 step) w/ dumbell, 3 x feet to bar or pullups (alternated)
weights (kg): 2, 5, 8, 12, 15, 20, 24, 28, 32
pullups: between 1 and 8 - varied

switched to 6 (ea arm) x one arm dumbbell deficit deadlift, 3 x feet to bar or pullups
weights (kg): 35, 45, 50
pullups: 4, 5, 7 (chins)

experienced incredible doms after last jumping session. this was a nice compromise for vertical strength endurance.


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PostPosted: Wed Oct 05, 2011 5:39 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Wednesday 2000-2100
2kms run to gym - 5 x 30-60s fast runs w/ walking between
foam rolling to stop lower back 'over' tightening
3 x 3 x 20kg cleans w/ 20, 15, 10 pushups
4 x 3 x 40kg cleans w/ 14, 10, 8, 6 incline pushups
1 x weighted pullup w/ 8, 10, 12, 14, 16, 20
1 x weighted chinup w/ 24, 28
2kms downhill run home


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PostPosted: Fri Oct 07, 2011 3:59 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Friday 1750-1835
3min row warmup
3 x power clean then push press then front squat w/ 20, 20, 40, 60
1 x power clean then push press then front squat w/ 70, 82.5, 87.5, pcleaned and fsquatted 90 but could not push press - current bw around 88.
this exercise made much better by placing two kicking pads beneath the plates and then just dropping the bar after the front squat. bar bounces big.
1 x weighted pullups w/ 16, 24
1 x partial weighted chins (chest didn't touch bar) w/ 28, 32
4 x pullups, 5 x chinups
5 x 1min rowing w/ ground to standing movements (from stomach to standing/from back to standing without arms)
lots of R between sets
45mins


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PostPosted: Sat Oct 08, 2011 10:27 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Sunday 1000-1100
4min row warmup
jumping day
jumping over steps, adding a step each time from 1 to 9 doing:
jump over, add step, repeat
jump over, land in squat, jump up
jump over, land, then go directly into advanced burpee
from stomach on floor, pushup to standing, then jump over steps
the made three jumps (from 4 steps to 8 steps), jumped over three in succession then advanced burpee
6 x jump up ~ 1.2m holidng weight: 6, 8, 10, 12
8 x pullups then 5 x 60kg press
6 x chinups then 5 x 60kg push press
3 x neutral grip pullup then finished


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PostPosted: Tue Oct 11, 2011 4:13 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Wednesday PM 1740-1840
bar movements warmup w/ 20 - deadlift, clean, press, overhead squat
4min row warmup
8 x 1min row @ 1m30 < pace < 1m55s /500m then farmers walk w/ weight then 8 x press w/ weight
weights: 4, 8, 12, 16, 20 (each hand), 24 (only one), 28 (only one), 32 (only one)
no rest other than walking to and from stations
press then front squat w/ 20, 40, 60, 70, 80 (pushpress), failed at 85
vertical movements warmdown (dip/pullup)

edit: fixed cycle numbering


Last edited by robt-aus on Mon Oct 17, 2011 4:02 am, edited 1 time in total.

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PostPosted: Wed Oct 12, 2011 7:32 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Thursday 1000-1130
6kms run - 44 mins
4 x bodyweight circuit (pullups, dips, pushups, inverted rows)
8,4,8,5
6,4,6,5
4,4,4,5
3,4,5,5
6kms run - 36 mins
lovely adductor/abductor tenderness from rowing last session

edit: fixed cycle numbering in subject


Last edited by robt-aus on Mon Oct 17, 2011 4:02 am, edited 1 time in total.

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PostPosted: Sat Oct 15, 2011 7:56 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Sunday 0930-1100
2km walk/run - 20min
5min row w/u - last 1min at 1:35/500m
bar warmups
snatch 3 x 3 x 20kg, 2 x 3 x 30kg, 3 x 1 x 40
overhead squat 3 x 3 x 20, 2 x 3 x 30, 1 x 40
clean 3 x 30, 3 x 40, 2 x 60, 2 x 70
4 x 4 x deep dips, 1 x pullup with legs extended
2km walk/run - 15min


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 Post subject: RobT-aus' log: 20111017
PostPosted: Mon Oct 17, 2011 4:05 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Monday PM 1800-1900
not part of cycle
walked/jogged up and down hill with backpack + 4 sandbags - 30 mins
walked around with pack for 30mins
hung out with wife and we went walking and grocery shopping while I was carrying sand in a poorly designed pack.
did a pushup or 5


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