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PostPosted: Wed Feb 08, 2012 9:47 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Thursday AM
2km run - 14min
8 x 3 chinup + 3kg
3 x 10 pushup + 3kg
5km run - a long time. felt very heavy.
67min total

PM
3km run
4 x 2 neutral pullup + 3kg
6, 8, 10 pushups + 3kg
3km run
45min


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PostPosted: Sun Feb 12, 2012 7:22 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Monday AM
3km run - 18min
pullups +3kg 6, 4, 3, 3, 2
3km run - ~18min
45min

PM
3km run
6 x 3 pullup, 6 explosive pushup
3km run
45min


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PostPosted: Tue Feb 14, 2012 8:21 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Wednesday AM
3km run - 20min
5 x 4 chinup, 8 pushup
2km run - 15min
grocery shopping
1km jog - 10min
swim
60min

PM
3km run - 20min
5 x 4 dips +3kg, 6 inverted rows+3kg
3km run - 15min
45min


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PostPosted: Thu Feb 16, 2012 4:32 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Friday AM
3km run - 19 min
6 x 3 pullup, 3 pushup ~ 12min
3km run - 15
48min

PM
5km run
6 x 5 dips +3kg, 6 inverted rows + 3kg
2km run


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PostPosted: Mon Feb 20, 2012 6:34 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Tuesday AM
3km run - 20 min
pullups + 2kg 5,5,5,4,3 + pushups + 2kg 3 x 8 plyo, 2 x 8 close
3km run - 20 min
slow and heavy today. drinking a milkshake then running right after isn't a good way to start.

PM
3km run~20min; speed intervals. legspeed was woeful.
gym:
3 x 4 dips + 8kg, 2 x onto and off floor without hands
2 x 4 dips + 8kg, 5 x 8kg medball slams
2 x 6 dips, 6 x advanced burpees
1 x 6 pullups
3km run ~ 20min; speed intervals + walking

my course is established. i'm running to and from work so the first leg is basically uphill and the second is downhill. conveniently there's a gym I can access in the middle so that's where i've been doing the exercises. they do not have a straight chin up bar, only various machines with weird handles. yet they have a boxing ring and occupy three full floors of a building. no chin up bar...


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PostPosted: Wed Feb 22, 2012 4:29 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Thursday AM
3km run - 20 min; attempts at speed intervals over longer distances
gym: pullups + 3kg 5,5,4,3,2; 2 x farmers walk w/ 32kg
3km run - 20 min; attempts at shorter speed intervals
4 x 25m sand sprints
swim
60min

PM
3km run - 25min; attempts at speed intervals of varying lengths
gym: 5 x 5 dips + 8kg, 20m farmers walk w/ 20, 25, 30, 35, 40
3km run - 25min; attempts at speed intervals of shorter lengths - lots of walking for both
60min


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PostPosted: Thu Feb 23, 2012 4:43 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Friday AM
3km run - 18min; felt slower, went faster
gym: pullup + 3kg: 5,5,4,3,2, shoulder press 5 x 3 x 20
2km run - downhill 18-20min
grocery shopping
1km run 6-7min
50min all up

PM
5km run - longtime; felt slower, was slower.
gym: 3 x 5 trx pushups + 3kg, 5 12kg medball slams
1.5km jog
shopping for vermouth. bought bianco. mistake - should have been extra dry...
0.5km walk
60min


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PostPosted: Sun Feb 26, 2012 4:29 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Monday AM
3km run - 19min
gym: 10 x 2 pullup (5 sets pull, 5 sets neutral), 2 x hang power clean 42.5kg - minimal rest
2.5km run - 15min
grocery shopping
500m run - a few minutes
swim
57min

PM
3km run - 18min
gym: 5 x 10 pushup + 3kg, increased foot height each set. 2 x 4 diamond pushups, 1 x 6 wide pushup
3km run - 20min
55min


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PostPosted: Wed Feb 29, 2012 5:14 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Thursday AM
3km run - 18 min
pullup test - 7
3km run - 17 min
~40 mins

PM
3km run - 18min
pullup retest - 10 - gave myself a 5min rest before I attempted this
3.5km run - 20min
grocery shopping
1km walk - 60min


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PostPosted: Sun Mar 04, 2012 7:21 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Monday AM
2km jog
3 x 5 x 20 squat, press
2 x 5 x 60 deadlift
3 x 3 x 40 clean
3 x 5 x 25 bench
hanging and extending to loosen up a bit
2km jog
55min

A return to strength exercise. Cycle 9 will be power and I anticipate c10 strength/power endurance. This cycle will still need to involve running, (it's faster right now for me to run to work than catching public transport), with a major exercise and possibly an accessory. The routine has to fit into the time I have to get to work, so it's going to be simple. How I handle legs will be entertaining, as I can forsee some adaptation problems - a run, squats for strength then run.


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PostPosted: Tue Mar 06, 2012 6:12 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Wednesday AM
3km jog 20min
gym:
press 3 x 5 @ 32.5
dips 10, 10, 6
3km jog 15min
50min

PM
3km jog 18min
gym:
bench 3 x 5 x 50
clean 1 x 90 (2 bad attempts - some lazybros left it on the floor and i thought why not)
row 3 x 5 x 40
3km jog 18min
52min


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PostPosted: Thu Mar 08, 2012 4:23 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Friday AM
3km run 18min
gym: deadlift 5 x 20, 60, 100, 140 - bar with really raspy knurling. not pleasant.
2km run 15min
coffee
1km walk
55min

PM
6km run 32min


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PostPosted: Sun Mar 11, 2012 8:08 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Monday AM
3km run 18min
gym:
press 5 x 20, 30, 40, 3 x 5 x 50
dip 3 x 6
pullup 5, 4 (chin), 3, 2 (+4kg), 2 (+4kg)
2km run 15min
shopping
1km jog 8min + shopping in hand
60min

PM
3km run 16.5min
gym:
bench 5 x 20, 40, 5 x 3 x 60
clean 1 x 40, 80, fail 1 x 87.5, 3 x 1 x 87.5
row 3 x 5 x 50
3km run 20min
60min


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PostPosted: Tue Mar 13, 2012 4:45 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Wednesday AM
3km run 20min
gym: deadlift 5 x 25, 65, 3 x 105, 5 x 145
neutral pullup 8
3km run 20min
swim


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PostPosted: Thu Mar 15, 2012 4:29 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
AM
3km run 18min
gym:
bench 5 x 20, 30, 3 x 50, 3 x 5 x 70
dip 10, 10, 6
3km run 15min
52min
swim

PM
5km run 29min
gym:
press 5 x 20, 22.5, 3 x 32.5, 3 x 5 x 52.5
row 5 x 20, 4 x 6 x 45
pullup 6, chinup 6
1km run 8min
1km walk + shopping

It may have been better to combine bench with rows and press with dips. I will find out tomorrow.


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