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PostPosted: Tue Oct 18, 2011 4:30 am 
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Joined: Sun Jul 05, 2009 6:07 am
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Location: Sydney, Australia
Tuesday 1800-1900
4min row warmup
bar warmup
2 x 3 x 20 overhead squats
5 x 5 trx pushups, pullup, 3 x deep dips, 1 x chinup
weighted chinup 1 x 4, 6, 8, 10, 12, 14, 16, 20, 24, 28 failed at 32 twice - current bw is 87


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PostPosted: Fri Oct 21, 2011 4:08 am 
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Location: Sydney, Australia
Friday 1800-1900
3min row warmup
15m setting up / movement warmups
300 - 32m 0s
pullups - 25 in very small groups
deadlifts - 5 x 10 x 60
pushups - 25, 10, 5, 5, 5
jumpups - 5 x 10
dumbbell snatch - 5 x 10 x 17
floorsweepers - 15, 15, 20 w/ 60kg held
last 25 pullups were essentially singles
R as needed


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PostPosted: Sun Oct 23, 2011 1:20 am 
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Posts: 827
Location: Sydney, Australia
Sunday 1535-1700
2kms walk w/ 15 pack
3 x 5 x 1 x pushup w/ 20 pack, step over 0.5m, 1 x pushup w/ 20 pack
3 x farmers walk 12, 32, 32
1 x pullup bw, 15, 25, 30, 32
R as needed
48mins - rest was walking and shopping with 15 pack

was walking with wife who is now 7months pregnant and has a significant baby bump. my back was sore after 2kms.
women are tough tough tough.

day 7 no alcohol. it makes a difference.
finished 2kg of protein purchased in June. 5 months worked out at around 0.50 a day. Think I'll consume a bit more.


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PostPosted: Tue Oct 25, 2011 3:08 am 
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Location: Sydney, Australia
Tuesday 1700-1820
2kms walk to gym w/ 4 80-150m sprints
500m row in 2m20s, 5 pushups, 1 pullup
2 x 250m row < 60s, pullup, 5 x trx pushups
2 x 250m row < 52s, 2 x pullup, 5 x trx elevated pushups
2 x 250m row < 55s, 1 x chinup, 10 x elevated pushups
250m row ~ 2m20s, 1 x chinup, setup trx and 1 x trx dip
2 x 250m row < 60s, 1 x trx dip
finished and had a good sit. this felt like a workout. no passive R, just the active rest and moving 1-2m between stations
press 5x20, 3 x 60, fail x 75
pushpress 1 x 72.5
press 3 x 60
2kms trip home - 1.5kms run, 500m carrying shopping

day 9 no alcohol. it really, really helps.

A clarification: my conduct in these situations is to perform the exercises listed after the set count in order for the listed number of sets and then progress to the subsequent activity.

eg: 250m row, pullup, 5 x trx pushups, 250m row, pullup, 5 x trx pushups... repeat ad nauseam (literally). I'm suspicious there's a better notation for this type of incremental circuit that I haven't identified. I'm struck by how opaque my notes might be for other people.


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PostPosted: Thu Oct 27, 2011 4:43 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Thursday PM 1820-1920
3min row warmup
jumping over stuff - 8 x 2 sequential forward jumps over 2 0.4m steps, then the same with an advanced burpee
jumping over stuff then advanced burpee - 6 x lateral jump over 0.4 steps then advanced burpee on the minute for five minutes
jumping over stuff then med ball smashes - 6 x single forward 0.8m jump into crouch, picking up 14kg medball then smashing
chinup 1 x bw, 4, failed at 36, 1 x 32


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PostPosted: Mon Oct 31, 2011 3:52 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Monday PM 1710-1900
5.5kms 35min walk/run from work to gym. lots of uphill. lots of longus digatorum cramp (thanks wikipedia)
gym from 1750
3min row warmup
squat 5 x 20, 40, 60, 80, 100, 120 (1.3bw)
deadlift 5 x 60, 4 x 100, 3 x 140, 1 x 180 (2bw)
R quite short
6 x 250m row/burpee circuit: 2m30s/slow 6, 1m10s/medium 6, 2 x 55s/fast 5, 2m30s/slow 5, 48s/brutal 5
R was travel time (3-6s)

day 2 no alcohol. had 1 beer on Saturday after 13 days. might have had more if it was good beer.


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PostPosted: Wed Nov 02, 2011 4:01 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Wednesday
AM
6kms run to work 40mins
PM
4km run to gym w/ 5kg bag 28mins
benchpress 5 x 20, 40, 60 (1sec pause at bottom), 80 (same)
dead hang 3 x 60s
chin over bar hang 3 x 10s
1km downhill run w/ 5kg bag
1km walk w/ shopping + bag

day 4 no alcohol. Uncertain observation: today felt far more aggressive than I think I normally am. Might be seasonal, or possibly pre parental...

cycle 4 power is now over. some interesting mini cycles (the jumping and the burpee/row circuits) have delivered noticable improvements in plyo type movements. now legs and glutes feel 'funny'. my lactic acid tolerance threshold has gone up and my breathing has improved.

cycle 5, endurance & running. i'd like a much faster 300; pullups will be my big hurdle there. also my last big run was in 2005/6 so it's time to knuckle down and get another done.


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PostPosted: Fri Nov 04, 2011 3:32 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Friday PM 1715 - 1900
4.4kms walk/run to gym - 42min - wow. cramped up.
powerclean 3 x 20, 2 x 40, 2 x 60 (fell backwards on 1st. kinda funny), 2 x 80, 1 x 85, 1 x 87.5 (1bw -placed weights on kicking pads so I could drop it from shoulders)
clean 1 x 90 (> 1bw)
pullups 1 x bw, 1 + 10, 1 + 16, 1 + 24, failed on 32 (chin not above bar) 1 + 28, 1 + 24, 3 + 16, 3 x bw
1.5kms run downhill 9min + 500m walk
day 6 no alcohol


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PostPosted: Sun Nov 06, 2011 5:39 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Sunday 1100-1145
3min row warmup
squats 5 x 20, 40, 50, 80, 90, 8 x 90, 5 x 90
2 x 4 x rowing 100m then 3 x medium tyre flips

beers in afternoon. alcohol counter back to 0.


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PostPosted: Tue Nov 08, 2011 3:30 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Tuesday 1710-1800
8min row warmup
new circuit template: 5 sets; 30,15,8,4,4 reps with superset, 40-60sR
contents of brackets for 1st ex: weights 2nd: reps
squat (bw, 7.5, 15, 20, 50), forward lunge (5 x 8)
benchpress(20, 30, 40, 50, 60), pushup (8, 8, 8, 4, 3)
seated row (20, 30, 40, 50, 65), pullup (4, 4, 4, 3, 2)
deadlift (20, 22.5, 25, 35, 60), press (deadlift weight: 8, 8, 8, 6, 4)
3 min row
foamrolling, some middle activities and movement drills
~55 mins
day 2 no alcohol
will revise these exercises a bit; Think it'll be squat/lunge; benchpress/pullup; seated row/pushup; deadlift/press or press/clean


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PostPosted: Wed Nov 09, 2011 9:55 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Thursday
AM
~5kms run 30mins
short swim
PM
~4kms run 35mins to gym
2min slow row
circuit (30,15,8,4,4) w/ superset
powerclean and press (5, 20, 25, 45, 1x65)/ pullup (5x4)
upright row (2.5, 5, 7.5, 10, 20)/lateral raise (8 x 2.5, 5, 3 x 7.5)
1.5kms run home
bought bag of bacon.


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PostPosted: Thu Nov 10, 2011 10:13 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Friday
AM
5kms run ~40mins
short swim
PM
6kms run
swim

beers. many. many beers.


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PostPosted: Fri Nov 11, 2011 6:28 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Saturday
AM
6.5kms run slow and steady
circuit pullup (5,4,3,2,5), dip (8,7,6,3,2) pushup(8,7,6,4,2), inverted row (5,5,5,4,4)
6kms run slow and steady

attempted to make chocolate from cocoa butter, cocoa power, palm sugar and coconut milk. interesting - has set soft, not solid. cocoa's more stimulating than I realised. next batch will have less cocoa butter and cows milk.


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PostPosted: Sat Nov 12, 2011 9:40 pm 
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Location: Sydney, Australia
Sunday AM
> 6.5kms run 45mins - got lost. would have been 6.5kms if i hadn't ran the wrong way.
google maps says 8.5... bit lost. better than hills though.
short swim


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PostPosted: Mon Nov 14, 2011 9:06 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Tuesday AM
6.5kms ~ 40mins (to work)
short swim

PM
4.5kms run ~ 35mins (to gym)
@ gym - circuit (30,15,8,4,4) w/ superset
squat - all weights cleaned to shoulders (15, 20, 25, 40, 60) / short forward lunge (5 x 8 w/ 5kg)
seated row (10, 20, 30, 40, 6 x 50), close grip pushup (5 x 8)
decline bench (only bench available 20, 30, 40, 50, 70), chinup (4 x 4, 1 x 6)
deadlift (30 x 20, 8 x 60, 4 x 100, 4 x 140), overhead plate press (5 x 8 x 20)
30-60s R between sets ~ 42min
1.5kms run downhill to buy groceries

edit: fixed description of row


Last edited by robt-aus on Mon Nov 21, 2011 8:35 pm, edited 1 time in total.

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