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PostPosted: Thu Nov 17, 2011 7:01 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 849
Location: Sydney, Australia
Friday
AM
2km walk to gym
circuit - pullup (8,6,4,2,4), dip (8,6,4,2,5), pushup (8,6,4,4,4), inverted row (7,6,4,3,3), squat w/10 (8,6,4,4,10), stepup (5 x8) , bridge (5x30s)
1-2mR between
2kms walk home


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PostPosted: Sun Nov 20, 2011 2:17 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 849
Location: Sydney, Australia
Sunday PM
13kms run 73mins


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PostPosted: Mon Nov 21, 2011 5:40 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 849
Location: Sydney, Australia
Monday PM
4 x 100m hillsprint
2 x 50m hillsprint


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PostPosted: Tue Nov 22, 2011 2:31 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 849
Location: Sydney, Australia
Tuesday PM
6.2kms run 33.5mins


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PostPosted: Thu Nov 24, 2011 2:28 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 849
Location: Sydney, Australia
Thursday PM
2kms jog
circuit (30,15,8,4,4) w/ superset
squat (7.5, 20, 40, 50, 70) / lunge (5 x 8 x 6kg)
benchpress (22.5, 42.5, 62.5, 72.5, 75) / chinup ( 5 x 4)
horizontal row (10, 20, 40, 60, 70 + 1 x 65) / pushup (5 x 8)
2kms jog home
72mins


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PostPosted: Fri Nov 25, 2011 12:02 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 849
Location: Sydney, Australia
Friday AM
9.2 kms w/ 6kg pack 50min
circuit w/ pack pullup (4,3) dip (6,5), pushup (8,6)
3 x seated rope climbs taller than me


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PostPosted: Mon Nov 28, 2011 3:45 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 849
Location: Sydney, Australia
Monday PM 1820-1920
2kms jog to gym - 15min
circuit - pullup (8,6,4,2,6), dip (8,6,4,2,5), pushup (8,6,4,6,4 (diamond)), inverted row (6,5,4,3,2), squat (8 x 10, 12.5, 15, 20, 20) , stepup (8 x 10, 12.5, 15, 20, 20), bridge (5x10-30s)
1-1.5mR between - ~19m
2kms run home


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PostPosted: Tue Nov 29, 2011 1:46 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 849
Location: Sydney, Australia
Tuesday PM 1530-1630
2 x 3.5kms run 17m22, 15m - 5mR: flat course, no stops, no people.
drive to gym: power clean 2 x 80, press 4 x 60


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PostPosted: Thu Dec 01, 2011 6:13 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 849
Location: Sydney, Australia
Friday AM 0830-1010
2km jog to gym 15m
circuit (30,15,8,4,4) w/ superset
squat (7.5, 22.5, 40, 80, 100) / lunge (5 x 8 x 7kg)
benchpress (20, 30, 70, 80, 2 x 85) / chinup ( 5 x 4)
horizontal row (5, 25, 40, 60, 65 + 1 x 70) / pushup (5 x 8)
deadlift (15 x 60kg, 8 x 100, 4 x 140, 1 x 160/ pushpress (60kg x 2,1,1,3)
minimal rest
2kms jog home 20m
100mins


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PostPosted: Sat Dec 03, 2011 11:38 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 849
Location: Sydney, Australia
Sunday PM 1420-1520
2kms jog to gym 15m
circuit: 4 x row, standing arm ergometer, stepper - decreasing time increasing effort on each station from 4m,3m,4m to 1m,0.5m,1m
plyo jumpdowns, then plyojump downs to rolls 4 @ 0.25m, 0.5m and 1m - think plfs, despite the fact i'll probably never need to do one
2kms jog home

lovely glute doms from last session. again. plyo seems to help.


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PostPosted: Sat Dec 17, 2011 7:44 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 849
Location: Sydney, Australia
Sunday AM 0930-1130
2kms jog to gym 14min
5min row w/u
squat 5 x bw, 20, 40, 60, 80, 90
benchpress 5 x 20, 30, 50, 60, 70
press 5 x 20, 30, 40, 50, 50
power clean 3 x 20, 40, 60, fail at 80, 70
back extensions 3 x 10
pullup/chinup (mixed grips) 3 x 5, 2 x 3
2kms jog home
110 mins all up - maybe 50-55min in gym 25-30 min running
1 week off for early Christmas celebrations and silly season work; 1 week due to bug/flu.
no protein/creatine supps for last 4 weeks, have gone a bit Christmas carb crazy (breads, cake, beer, cheer)
slowly pouring through SS 3rd ed., which is tighter slightly smaller than the 2nd, punchier and is very strong on biomechanics.
Kat and I are enjoying our early Christmas before our big present arrives.


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PostPosted: Tue Dec 20, 2011 4:49 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 849
Location: Sydney, Australia
Tuesday PM 1800-1900
5min row warmup
squat 5 x 20, 40, 3 x 5 x 80
press 5 x 20, 30, 3 x 5 x 52.5
deadlift 3 x 60, 2 x 100, 5 x 140
pullup/chinup 3 x 5 - 5s hang between reps
dips 3 x 2 deep
pushup 3 x 5 diamond
60mins


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PostPosted: Thu Dec 22, 2011 6:24 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 849
Location: Sydney, Australia
Thursday PM 1800-1850
3min row w/u
squat 5 x bw, 25, 45, 3 x 5 x 85
benchpress 5 x 20, 22.5, 42.5, 3 x 5 x 62.5
powerclean 3 x 20, 5 x 3 x 60
back extensions 3 x 10
chinups 3 x 6, 1 x 4
50min


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PostPosted: Fri Dec 23, 2011 7:21 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 849
Location: Sydney, Australia
Tuesday PM 1800-1900
2kms jog to gym
5min row warmup
squat 5 x 20, 25, 45, 3 x 5 x 92.5
press 5 x 25, 35, 3 x 5 x 55
deadlift 5 x 20, 65, 2 x 105, 5 x 145
pullup/chinup 3 x 3 - 8s hang between reps
dips 3 x 3 deep
pushup 3 x 5 diamond
60mins
2km jog home

Merry Christmas everyone, and extra cheer for those who take the time to read this. Cheers!


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PostPosted: Sun Dec 25, 2011 11:27 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 849
Location: Sydney, Australia
Monday PM 1200-1300
3min row w/u
squat 5 x bw, 25, 55, 3 x 5 x 95
benchpress 5 x 20, 22.5, 42.5, 3 x 5 x 62.5
powerclean 3 x 20, 5 x 3 x 62.5
back extensions 3 x 10
chinups 2 x 6, 1 x 4


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