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PostPosted: Sat Sep 11, 2010 9:52 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Sunday
AM in gym

F routine

1.5kms jog to gym
2x500 m row warm up
2 warmup sets {0,1}

Pullup {3,3,3,3,4}
Dip {7,7,7,7,7}
Pushup {10,10,10,11,11}
IR {5,5,6,6,6}
1mR between sets

Powerclean 5x3 40 kg - 1mR
6 chinups

1.5kms walk home (nice and sunny today - spring).


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PostPosted: Tue Sep 14, 2010 6:06 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Tuesday
PM in gym
F routine

2x500m row w/u
2 set w/u {0,1}

Pullup {3,3,3,3,4}
Dip {7,7,7,7,7}
Pushup {10,10,11,11,8}
IR {6,6,6,6,6}
1mR

Powerclean 5x3 @ 42.5kg
1mR

7 chinups


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PostPosted: Wed Sep 15, 2010 6:23 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Wednesday
PM outside

E routine (instead of A)

light jogging/active w/u
4x100m sprints - long rest (> 90 seconds)
8x25m sprints - short rest (< 45 seconds)

short session - had to cook dinner. actually baked (red kidney) beans. tasty.


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PostPosted: Thu Sep 16, 2010 5:04 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Thursday
F routine
PM in gym

2x500m row w/u
2 w/u sets
pullup {3,3,3,3,4}
dip {7,7,7,7,7}
pushup {10,10,10,11,11}
IR {6,6,6,6,6}
1mR

many minutes rest
powerclean 5x3 @ 42.5kg
1mR
7 chins


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PostPosted: Sat Sep 18, 2010 7:50 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Saturday
AM outdoors near apartment
A routine

went for a swim in the ocean. froze. ran out and did a 500m sand jog. defrosted.
then changed and walked ~5 kms with wife to market to buy food. non-scenic route - busy day.

followed this by attending two birthday parties. i ate ALL the cake i could get my hands on. and yesterday's office drinks were excessive. felt like an extra, thankfully not a lead, in mad men. take that, hard earned gains.


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PostPosted: Sat Sep 18, 2010 9:54 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Sunday
AM in gym
F routine
1.5 kms jog w/ interval increases
2x500m row w/u - one slow, one ~ 30
2 sets w/u 0,1

pullups 3,3,3,3,3 - couldn't complete the 4th rep of the 5th set. was just hanging there 9/10ths of the way up.
dips 7,7,7,7,8 - last set finally broke through... last rep for the 8th an honest grind. +2 dips in total volume over 3 weeks, and i'm really happy.
pushup 10,10,10,11,11 - holding steady - speed has improved.
inverted row 6,6,6,6,6,6 - these are weird - last rep is a total fight from 1st set.
1mR between sets

powerclean 5x3 45kgs - speed suffered in final sets.
1mR
7 chins


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PostPosted: Tue Sep 21, 2010 6:33 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Tuesday
PM in gym
F routine

1000m row (500m gentle, 500m intense)
2 w/u sets
1mR between ex

pullup 3,3,3,3,4
dip 7,7,7,8,8
pushup 10,10,11,11,11
inverted row 6,6,6,6,6 - could not complete 7th rep in 5th set
many minutes rest while finding a bar

powerclean 5x3 50kg (but not olympic bar, which i usually use, so it's probably much lighter than normal - attempted to focus on speed.)
1mR

7 chins
500m rowing machine warmdown
5 chins


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PostPosted: Wed Sep 22, 2010 6:24 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Wednesday
A routine
PM outside and in gym

7 kms jog with 4x 300-400m interval sprints from city to the gym ~40 minutes

2mR between
pullup + 10kg 3,3,2
dip + 10kg 5,5,5
pushup + 10kg 10,10,6

wow. i've become really good at doing three pullups. that's not the goal.

pullup + 5kg 3
dip + 5kg 5
pushup + 5kg 10

pullup bw 3,3
dip bw 5,5
pushup bw 10,6

1.5kms jog to home


Last edited by robt-aus on Thu Sep 23, 2010 5:09 am, edited 1 time in total.

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PostPosted: Thu Sep 23, 2010 5:06 am 
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Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Thursday
PM in gym
F routine

1000m rowing warmup (500m slow 500m fast)
2 w/u sets
1mR between sets
pullup 3,3,3,4,4
dip 7,7,8,8,8
pushup 11,11,11,11,11
ir 6,6,6,6,7,5 - increased too soon

several minutes rest finding bar - olympic this time
powerclean 5x3 @ 45 kg
1mR between sets

chins 5,4


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PostPosted: Thu Sep 23, 2010 7:13 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Friday
AM
A routine

outside and in gym

8.5 kms jog to work + 3.5kg backpack with 4x100 increases - 50 min

at gym

pullup +3.5kg 5,4,3
dip + 3.5kg 8,6,5
pushup + 3.5kg 10,8,6

too much from last night. going to give it a rest for a few days.


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PostPosted: Fri Sep 24, 2010 3:39 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Friday
PM after work
A routine
outside and to gym

7.0 kms jog to gym with 4x100m sprints + 4x25m sprints + 3.5kg backpack. ~ 50 minutes.

@ gym
TGU's - 1xeach arm with kettlebell - 4kg,8kg,10kg,12kg,14kg,16kg,20kg then flipped 20kg bell with wrist and smashed it into my forearm. smart. really smart. i guess it's like learning the shoulder press - you only smash yourself once.

then went home with wife. i've earnt an icepack and a wine, not necessarily in that order.


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PostPosted: Sat Sep 25, 2010 9:23 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Saturday
A routine
AM

7kms walk to shops


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PostPosted: Mon Sep 27, 2010 6:14 pm 
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Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Monday
PM in gym
F routine

1000m row warmup
2 w/u sets
1mR between sets
pullup 3,3,3,4,4
dip 7,8,8,8,8
pushup 11,11,11,11,12
inverted row 6,6,6,6,6
many minutes rest finding bar
powerclean 5x3 65kgs
shoulder press 2 60kg
many minutes rest
8 chins
4 chins
3 chins


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PostPosted: Tue Sep 28, 2010 4:48 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Tuesday
PM outside
E routine

short jogging - various active warmups (running forwards /backwards/sideways/heel to backside/knees up high/bouncing/lunges short and long/long stride/short stride/heel placement emphasis/toe push-spring emphasis/some arm windmill stuff for shoulders)

nb: this stuff is a blast for me because it looks like you're mucking around, but I find is significantly better preparation than static stretching, like the standing quad and ankle stretches. only thing i actually loosen up statically is my hips/waist - for me lower back comfort is critical for longer runs.

4x100m increasing pace runs - locking in back/tightening things up
4x100m sprints - walked back to start at slow walk > 90 seconds
10x5 second bursts < 10 seconds rest
jog-pushup-burpee every 5-8 seconds for 100m - really slow so probably did about 15 times
jogged home


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PostPosted: Tue Sep 28, 2010 11:43 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Wednesday
AM/PM in afternoon in different gym

F routine

1000m row warmup
2w/u sets
1mR

pullup 3,3,3,4,4
dip 8,8,8,8,8
pushup 11,11,12,12,15
NO IR

powerclean 5x3 @ 65 kgs
1mR
3 x 4 chins


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