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 Post subject: robt-aus' log: 17 August
PostPosted: Mon Aug 16, 2010 6:32 pm 
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Location: Sydney, Australia
Routine A

Tuesday - AM - got a case of the early mornings.

10kms jog to work with 4 kg backpack. 55 mins.

Had to use gym to get ready for work.

Short circuit:
Pullups + 4kg {5,5,4}
Dips + 4kg {8,5,4}
Pushup + 4kg {10,10,8}
IR {5} + situps + 4kg {10,10,10}

Route:
http://maps.google.com/maps?f=d&source=s_d&saddr=Coogee+NSW,+Australia&daddr=Arden+Street,+Coogee,+New+South+Wales,+Australia+to:Clovelly+Road,+Clovelly,+New+South+Wales,+Australia+to:Centennial+Park,+New+South+Wales,+Australia+to:Oxford+Street,+paddington,+New+South+Wales,+Australia+to:Elizabeth+Street,+Sydney,+New+South+Wales,+Australia+to:Pitt+Street,+Sydney,+New+South+Wales,+Australia+to:Bond+Street,+Sydney,+NSW,+Australia&hl=en&geocode=FRVq-v0dgfUDCSlVOIsRFbISazGdV6kg5cWNvA%3BFVZr-v0dT_8DCSnJ0DlXa7ISazEpZ4nrHfWXRg%3B%3BFUvO-v0dIZgDCSnjEDt2_7ESazEm-6C1DrSr_A%3BFRbw-v0dDpIDCSkdDIIPCK4SazGtKIE9rxY_7w%3BFYEy-_0drEkDCSlx5rJRIK4SazG9oHl0ggAucQ%3BFacz-_0dcEEDCSmx-LiNPq4SazHAcLEQ-jy9vg%3BFR1E-_0dikEDCSnV-VO9Qa4SazFZYq749kL3HQ&mra=ls&dirflg=w&sll=-33.892585,151.232605&sspn=0.068967,0.150547&ie=UTF8&ll=-33.892647,151.234531&spn=0.068967,0.150547&z=13


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PostPosted: Wed Aug 18, 2010 6:57 am 
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Location: Sydney, Australia
Routine F - 6pm in gym
4 sets x AMRAP

warmup:
500m row
stretching

2 light warmup sets - 1/2 reps of each ex

Pullup {8,4,3,2}
Dip {15,7,6,4}
Pushup {14,10,11,10}
IR (feet elevated) {7,4,5,2}

2 mins rest - normally I walk around/pace. today just sat down; a local trainer stopped to ask if I was ok.

4 chins to finish

dinner last night: 400 gms of canned tuna, 400gms canned chickpeas mixed with unsalted peanuts and chermoula spice mix, fried in olive oil with garlic, onion and white wine, with broccoli florets and chopped kale leaves, chopped mint stirred through. topped with dip - eggplant garlic. and half a tomato.


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 Post subject: robt-aus' log: 20 August
PostPosted: Thu Aug 19, 2010 7:52 pm 
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Posts: 860
Location: Sydney, Australia
A routine

AM - 8.5 kms jog to work w/ 4kg backpack - 50 mins; started with hills. laborious.

@ gym, short circuit:

Pullup + 4kg {5,4,3}
Dip + 4kg {6,5,3}
Pushup + 4kg {10,8,5}
Situp + 4kg {10,10,10}
Inverted row {5,4,8}

dinner last night; 400gms sirloin, lots of fat - so much in fact floor in k-word became slippery; steamed dutch carrot; squash; kale + mushroom in steak fat. tasty but wife did not agree with fat content.


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PostPosted: Fri Aug 20, 2010 3:56 am 
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Posts: 860
Location: Sydney, Australia
A

PM - after work.

8kms jog home w/ 4kg backpack - 55 minutes.

hydration experiment once at home: 1 glass (300 mls) warm water with salt & honey; 1 glass (300 mls) - a little red vinegar, honey, lemon juice, warm water.


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PostPosted: Sat Aug 21, 2010 9:57 pm 
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Posts: 860
Location: Sydney, Australia
Sunday AM - 1000-

1.5 kms jog to gym
500 m rower warmup

attempt at B

squat 10 @ 22.5 kgs, 8 @ 42.5kg, 2 @ 92.5kgs - no legs.
stopped and backed back to 82.5kg - 2 reps - still no legs.
dropped to 42.5 kgs - 2 reps - legs gone.
no strength. decided to drop it.

barbell complex - just bar x 4
{press x 10
clean x 10
deadlift x 10}

alternating vertical pull (chinups/pullups with range of grips) /w full dip
(starting with feet on ground and pushing up through arms to regular dip start position, then slowly dipping feet to ground) - around 10 minutes continuously - maybe 20 reps each all up?
- 30 seconds between exercise feels about right.

1.5 kms jog home

last entry's hydration experiment wasn't really an experiment as i don't really have any solid way of linking my state of hydration with that particular drink.
so i don't have any results other than i didn't make myself ill drinking something with red cider vinegar in it, and it was only mildly unpleasant.
I'll probably do it again, on the basis it seems to reduce appetite by making you unsure if you're about to be ill... that's probably not how it actually does it...

today's "experiment" was a chocolate thickshake. science rules.


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PostPosted: Tue Aug 24, 2010 5:30 am 
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Posts: 860
Location: Sydney, Australia
Tuesday PM

F routine in gym - 4xAMRAP

500m row warmup
stretching
2 x warmup sets (1-2 reps each ex)

Pullups {8,4,3,2}
Dips {17,2,9,6}
Pushups {20,14,15,13}
Inverted rows {10,7,6,3}

long rest between sets - a real win. was helping wife learn new workout. she has undertaken to perform this routine 2 x week for 6 weeks

500m row warmup
hanging / stretching

box squat
2x10xbw
3x8x2.5kg

press
2x10xbar
3x8x5kg

deadlift
1x8xbar
1x5x10kg

sitting and standing exercises; pushups/situps; stretching.


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PostPosted: Wed Aug 25, 2010 5:51 am 
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Posts: 860
Location: Sydney, Australia
A routine

PM in gym

60 minute dance class with wife.

that's when you do solid state cardio - the night after your wife agrees to a six week weight training program.

to be fair, it does make you appreciate people who can do this stuff professionally.


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PostPosted: Thu Aug 26, 2010 5:44 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
F routine

4xAMRAP

PM in gym

500m row - warmup
2 warmup sets {0,1} reps ea ex

pullups {7,4,3,3}
dip {15,7,7,5}
pushup {21,10,12,7}
IR {7,4,6,4}

2 min R between sets

5xforward fall (standing and just fall into a pushup)
5xchinup


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PostPosted: Thu Aug 26, 2010 6:46 pm 
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Posts: 860
Location: Sydney, Australia
A routine

AM

8.5 kms jog to work with 4kg backpack - ~ 55 m (forgot to start watch, fiddling with mp3 player)

@ gym:

pullup +4kg {6,5,4}
dip +4kg {7,6,4(!)}
pushup +4kg {10,10,10}
inverted row + 4kg {6,6,4}
situp + 4kg {10,10,10}


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PostPosted: Mon Aug 30, 2010 7:37 am 
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Posts: 860
Location: Sydney, Australia
E routine

Monday PM - outdoors near apartment

barefoot tabata sprints on sandy beach 2 x 4 x 20 sec on 10 sec R
many minutes R
2 x 4 x hill sprints 10sec on 10sec R

very fast session


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PostPosted: Thu Sep 02, 2010 5:25 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
F routine

Thursday 2 September

PM in gym

500m row warmup
2 set warmup 1-2 reps ea ex

Have decided to revise F using the approach from the recon ron pullup program discussion

stuward wrote:
The way I would do it is start with your max reps. Divide by 2. Start with 3 sets per day, increase by 1 set each week until you reach 5 sets.
Once every 2-4 weeks, or whenever they seem easy, retest your max and increase your work reps to half your new number.


5 sets - so

Pullup {4,4,3,2,1} - reducing to 3
Dip {8,8,8,5,2} - reducing to 7
Pushup {10,10,10,10,6} - won't be changing
IR {4,4,4,4,4} - increasing to 5

1 m R between sets

finished with 'beach starts' - from prone position on stomach on ground to running, as fast as possible.

have had several days of absence from exercise, work stress, wine tasting, drinking alcohol and heavy meals.
against this background i'm quite happy with this session. suspect i'll feel it tomorrow.


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PostPosted: Mon Sep 06, 2010 1:15 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Monday
PM (afternoon) in gym

F routine

1.5 kms jog to gym
500m rowing machine warmup
2 warm up sets {0,1}

1mR between sets

Pullup {3,3,3,3,3}
Dip {7,7,7,7,6}
Pushup {10,10,10,10,10}
IR {5,5,5,5,5}
bridge (held as long as possible) to short run circuit x5 - seconds {60,45,30,30,30}
10 minutes 1xdip-1xpullup loop

1.5 kms jog home
8 x 25m short sprints with varied rest on oval outside house


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PostPosted: Wed Sep 08, 2010 7:08 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Tuesday 7 September
PM in gym
no routine

left knee was feeling tender, so sat it out.
I did 5 pullups and helped wife with her program.

i had to keep referring her to the piece of paper we wrote her program on.

is interesting as we train in a gym where (apparently) the unoffical policy is that trainers do not issue programs to clients unless they make an extended training commitment. seems we're unusual in that we're doing basically the same exercises each session.


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PostPosted: Wed Sep 08, 2010 7:18 am 
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Posts: 860
Location: Sydney, Australia
Wednesday
PM in different gym.

F routine

500m row
2 sets warmup {0,1} each ex

Pullup {3,3,3,3,3}
Dip {7,7,7,7,6}
Pushup {10,10,10,10,11}
Inverted row (totally different grip and foot elevation) {5,5,5,5,5}
{1 m R}

Power clean 5x3@40kgs - {2 m R}

totally different vibe in this gym


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PostPosted: Thu Sep 09, 2010 6:20 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Friday
AM
A routine

8.5 kms fartlek to work w/ 4 kg bag. on/off sprints with varied rest intervals - jogging and walking. ~50 minutes. in park en route have to run around swans with goslings - those birds are aggressive. and big.

bodyweight routine at gym

pullup + 4kg {5,4,4}
dip + 4kg {5,5,5}
pushup + 4kg {10,10,10}
inverted row + 4kg {5,5,5}


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