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PostPosted: Sun Dec 12, 2010 9:21 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Monday
midday in gym
weights in kg

500m row warmup

squats
5x32.5
5x52.5
3x5x112.5

deadlift
5x40
5x140

hook. grip.

6 pullups, 2 strap dips, 500m row warmdown


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PostPosted: Tue Dec 14, 2010 9:03 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Wednesday
midday in gym near work. all in kg.

500m row warmup
squat
5x20
5x35
5x75
3x5x115
2-3mR

deadlift
5x50
5x1x150 or 1x5x150 - rest between reps was quite long.

4 pullups, 20 pushups, 5 chinups, 10 close pushups
500m row warmdown


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PostPosted: Fri Dec 17, 2010 6:33 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Saturday
AM in regular gym. weight in kg.

1.5 kms jog to gym
5minute row warmup

squats
5xbw
5x20
5x37.5
5x77.5
3x5x117.5 - first rep of last set a bit shakey, but got it together for last 4. split shorts :)
2-3mR between sets

squashed fingers between two 20kg plates when replacing them. ouch.

deadlift
5x57.5
5x1x157.5
up to 45s R between singles

used alternating grip - lots of false starts/partials/grip failure between the 5 good singles.

cleans 3x3x37.5 (no deep squat)

kb holds - as long as possible 24,20,16,14,16,18,20,24
kb alternating one armed swings minimum 8 reps - 10, 12, 14, 16
kb swings minimum 8 reps 20,24,28,32
6 pullups

1.5kms jog home. bought wife flowers.


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PostPosted: Sun Dec 19, 2010 9:58 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Monday
AM in gym near work. Weights in KG.

My last heavy (for me) workout for 2010.
I think this is finishing the lifting year on a high.

500m row warmup
squats
5xbw, 5x20, 5x40, 5x80
3x5x120 - clean, low, with the most upright chest i could manage, and active, intentional hip extension. may be dropping a bit low, but this is a good round number and i'm very pleased with this set. a pb.

2-3m between sets, several seconds between reps.

deadlift
5x50
5x150 - acquired some rosin, because i couldn't track down chalk. used alternating grip. felt no slippage and lumbar 'lock' held for the most part. yippikaiyay, mfs.

snatch (no deep squat) 3x35 supersetted with max pullups (6,4,3)
30sec R

and to top it all off, someone was doing rows in the rack at the quiet end of the gym with no mirrors, so i had to work in the rack next to the dumbbells in the freeweight 'bodybuilder' area, in view of all the bicep curlers. fat guy in old clothes and grizzly beard, no gloves, no belt lifting barbells and pacing around between sets. i'm not sure it's a good look for the gym ;)

kb holds - 24,20,16 for as long as i could, which wasn't very.

ring dips 4,3,3
ring pushups 6,4,4

500m row warmdown


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PostPosted: Tue Dec 21, 2010 6:02 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Wednesday
AM

quick paddle at beach

8.5 kms run to gym near work w/ 4kg backpack - 50 minutes

bodyweight circuit wearing backpack
pullup, dip or ring dip, pushup, inverted row
6,10,8,5
4,4,6,5
3,3,6,6


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PostPosted: Wed Dec 22, 2010 2:25 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Wednesday
PM

8.5kms jog home w 4 kg backpack - 60 minutes


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PostPosted: Wed Dec 29, 2010 1:42 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Tuesday
AM outside apartment with wife

10m 200m incline hill jog lapsw/u
2 x 200m 80% pace uphill runs

3 x 12 b/w squats
3 x 25 b/w squats with arms extended above head
7 x 10 pushups

R was time taken to walk 20-30m between ex up and down hill

short sprints 40-60m x 12

with warmups and rests session took 90 minutes. we're sunburnt.


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PostPosted: Wed Dec 29, 2010 1:50 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Wednesday
PM in gym

1.5 kms jog to gym with backpack
bodyweight warmup ex

squats
3x5x95kg
1m R

deadlift
1x5x80kg
1x5x120kg

circuit x7
pullups, pushups, dips, inverted rows, overhead press

conduct: stations were at diffierent ends of gym. ran 10-20m with weight (dumbbell or plate) between ex in this order:

pushups - dips - swapped weight for heavier weight - ir - overhead press - rest
45s R between sets

1,2,2,2,10x15kg
2,4,4,3,10x16kg
3,6,6,4,10x17kg
4,8,8,4,10x18kg
3,10,8,3,10x19kg
2,10,7,2,10x20kg
2,9,6,3,10x22.5kg

took ~ 17m with rests.


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PostPosted: Tue Jan 04, 2011 4:47 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Tuesday
PM in gym - weight in kg

1.5kms jog to gym
5min row w/u
2x10 @ 20 kg
squat, press
2x5 @ 20kg
deadlift

squat
5x40
5x80
1x5x120

press
5x30
5x50
3x5x55

deadlift
5x95
5x135

circuit
pullup,dip,pushup,inverted row, plank
5,10,10,5,20sec
3,8,10,4,30sec
2,4,8,5,40sec
1mR

1.5kms jog home


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PostPosted: Thu Jan 06, 2011 4:15 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Thursday
PM in regular gym - weights in kg

5m row warmup

squat
5x20
5x40
5x80
3x5x120
2mR

benchpress
5x20
5x40
5x60
3x5x80
1.5mR

deadlift
5x100
5x150
2mR

pullup 6,6,3
3-4m rowing between sets


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PostPosted: Sun Jan 09, 2011 4:59 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Sunday PM
outside apartment as sun set

hill running
4x80m warmup - up moderate hill
4x80m 80% pace - up same hill
2x80m walk downhill with 20kg water container
2x80m jog uphill carrying 20kg water container
2x80m walk up/down
R active walking

circuit x 8
placed water container in middle of hill
40m run up/down hill
advanced burpee x 1,2,3,4,5,6,7,8
overhead squat w/ 20kg water container x 1,2,3,4,5,6,7,8
40m walk up/down hill

pace of reps and walking decreased, but rest was active

45-50m total activity


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PostPosted: Mon Jan 10, 2011 10:05 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Tuesday
midday in gym near work

weights in kg

5min row warmup
squats
5x20
5x40
5x80
3x5x122.5
2-3mR

silly rack had welded safety bars that were just too high, so i couldn't descend as far as normal for fear of the bar hitting the safeties...

press
5x20
5x40
2x60 - oops
3x5x45
1mR

deadlift
5x100
5x150 - quite easy today - time to start climbing

2x5x clapping pullups (clap at top)
1x5, 1x4 'launching' dip (pushing off at top of dip)
2x5x clapping push ups
1x5,1x4 explosive intverted rows

may not have been smart finishing the ss set with that lot, but it was fun and i ate and drank a lot of bad, bad foods over the last three weeks. my cheat month.


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PostPosted: Wed Jan 12, 2011 9:36 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Thursday
midday in gym near office

500m row warmup

squat
5x20
5x45
5x85
3x5x125

benchpress
5x20
5x42.5
5x62.5
2x5x82.5
3x82.5 - fail.

powerclean
3x20
3x40
5x3x42.5


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PostPosted: Fri Jan 14, 2011 7:54 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Saturday
AM

1.5kms jog to gym
10 minutes row
10 minutes stepper on 6
1000metre row
10 minutes stepper on 7
1000metre row
20 minute cycle 6/7
800metre row
R was time to clean equipment, get small drink and move to new equipment

3xcircuit - pullup, ring dip, ring inverted row, clapping pushup, plank
5,5,5,10, 30s
4,4,4,10, 30s
3,3,3,5 + 5 non clapping, 45s
3-4mR

1.5kms jog home

last week was very alcohol heavy - left job of 5 years. time for new horizons.


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PostPosted: Sat Jan 15, 2011 4:37 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Saturday
PM

outside house

20 min jog w/u
5 stair sprints
2 stair gentle jog
2-3m R

40 mins total


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