ExRx.net

Exercise Prescription on the Net
It is currently Fri Apr 18, 2014 11:30 pm

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 598 posts ]  Go to page Previous  1 ... 22, 23, 24, 25, 26, 27, 28 ... 40  Next
Author Message
PostPosted: Tue Jun 19, 2012 5:46 pm 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Wednesday AM
3min row warmup
squat 5 x bw, 20, 4 x 35, 3 x 55, 2 x 75, 3 x 5 x 95
bench 5 x 20, 4 x 32.5, 3 x 5 x 72.5
powerclean 3 x 20, 25, 5 x 3 x 65
dip 7, 6, 5, 4
1-2mR between sets


Top
 Profile  
 
PostPosted: Thu Jun 21, 2012 7:29 am 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Thursday PM 2050-2150
800m row warmup
squat 5 x bw, 40, 4 x 60, 3 x 80, 3 x 5 x 97.5 - was working in with a rubgy player who was getting back to squatting. he was low bar backquatting and front squatting like a champ, and even helped me walk the bar in after my set. first time this has occurred, and it was useful. was nice to chat to someone while working out, but it really, really increased my rest times. and his too, probably. that's a good thing for me though. nice person too - he was much taller than I am and after a few sets adjusted the bar height down for me. a real champ. there a lots of good things that happen in the world.
press 5 x 20, 4 x 30, 3 x 40, 3 x 5 x 50
deadlift 5 x 70, 3 x 110, 5 x 150
8 chinups


Top
 Profile  
 
PostPosted: Sun Jun 24, 2012 3:36 am 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Sunday PM
6min row warmup
squat 5 x bw, 20, 5 x 30, 4 x 50, 3 x 80, 3 x 5 x 100
bench 5 x 20, 4 x 35, 3 x 50, 3 x 5 x 75
powerclean 3 x 20, 3 x 30, 5 x 3 x 70
pullup 6, 6, 4
pushup 4 x 10


Top
 Profile  
 
PostPosted: Tue Jun 26, 2012 7:23 am 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Tuesday PM (2050-2145)
5min row warmup
squat 5 x bw, 20, 32.5, 4 x 52.5, 3 x 72.5, 2 x 82.5, 3 x 5 x 102.5 (slow and steady)
press 5 x 22.5, 4 x 32.5, 3 x 42.5, 3 x 5 x 52.5
deadlift 3 x 20, 1 x 35, 2 x 85, 3 x 115, 5 x 155 (i swap grip between each rep (1st: same way, then swap supinating hand for each subsequent rep), so this might be 5 x 1.. i do swap grip fast)

I am very appreciative of my wonderful wife who doesn't mind me doing this in the evenings at the moment. I am 80% of the way towards a new job after only around 9 months in the current one... and the last 20% of the job hunt might be the new employer, who has had me complete two rounds of psychometrics and an interview, speaking to the current one, who of course is still to learn that i'm looking for new work... deadlifting is great stress relief.


Top
 Profile  
 
PostPosted: Thu Jun 28, 2012 9:03 pm 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Friday AM
3min row warmup
squat 5 x bw, 20, 25, 4 x 45, 3 x 65, 2 x 85, 3 x 5 x 105
benchpress 5 x 25, 4 x 45, 3 x 55, 3 x 5 x 75
powerclean 3 x 20, 2 x 32.5, 4 x 3 x 72.5, 1 x 2 x 72.5, then 1 x 1 x 72.5 - missed last rep in last set

new job acquired. success.


Top
 Profile  
 
PostPosted: Mon Jul 02, 2012 5:22 am 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Monday PM 1840-1945
5min row warmup
squat 5 x bw, 27.5, 4 x 47.5, 3 x 67.5, 2 x 87.5, 3 x 5 x 107.5
press 5 x 20, 4 x 35, 2 x 35, 3 x 5 x 55
deadlift 5 x 60, 1 x 80, 2 x 120, 5 x 160
pullups 5, 5, 5, 4


Top
 Profile  
 
PostPosted: Wed Jul 04, 2012 6:14 pm 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Thursday AM 0735-0810
row 500m warmup
squat 5 x bw, 30, 5 x 50, 4 x 70, 3 x 90, 3 x 5 x 110 (lost it on 2nd rep of 3rd set and had to start over). slow, steady.
i suspect the floor at the gym I keep having problems has a slight incline... thats my excuse anyway.
attempted bench but ran out of time


Top
 Profile  
 
PostPosted: Thu Jul 12, 2012 11:31 pm 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Friday PM
2km jog warmup
row 5min w/u
circuit - reps: 5, 4, 3, 2, 1, 2, 3, 4 x (pullup, dip, inverted row, pushup), 8 x squat 10 x 20kg, 8 x stepup 10 x 20kg, 8 x plank 30 sec, 1mR
2km jog home

old job is now finished. i've a little time before the new one starts. getting to the gym might be a bit easier in future.
2nd run in a while. let's hope everything has healed. sitting just on 90kg now, and the extra weight isn't muscle.


Top
 Profile  
 
PostPosted: Mon Jul 16, 2012 7:14 pm 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Tuesday AM
2km jog warmup 11min
row 5min w/u
circuit - 5 x (pullup x 4, dip x 4, inverted row x 4, pushup x 4, squat 10 x 20, steup 10 x 20, plank 35-40s) 1-1.5mR
4mR
circuit 6 x (pullup x 2 or 1) / farmers walk 20m @ 12, 16, 20, 24 (both hands), 2 x 32 (one each hand), 2 x 35 (one each hand)
2km run 15min


Top
 Profile  
 
PostPosted: Thu Jul 19, 2012 8:57 am 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Thursday PM 2045 - 2130
row 7m warmup
bodyweight inverted pyramid circuit:
6 to 1 pullup/dip/pushup/inverted row, each circuit squat 10 x 20kg, stepup 10 x 10kg, plank 30-45s, 2-3mR
3-4mR
chinup x 2, farmers walk (weight each hand) 10kg x 30m, 15kg x 30m, 20kg x 30m, 32.5 x 15m x 2 (45sR), 40kg x 15m x 2 (45sR)

lots of rest. i needed it. a very large boozy three course lunch with my wife today to celebrate job changes. duck liver is excellent, and i wish there was more calvados in Australia.


Top
 Profile  
 
PostPosted: Mon Jul 23, 2012 10:41 pm 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Tuesday PM
1250-1330
bodyweight circuit 5 to 1
pullup, pushup,dip, inverted row, squat 10 x 20, stepup 10 x 20, plank


Top
 Profile  
 
PostPosted: Wed Jul 25, 2012 10:54 pm 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Thursday PM 1220-1300
bodyweight circuit
pullup 5,5,5,3,2,3; pushup 6 x 8; stepup (4 steps) 4 x 5 x 24kg, 2 x 5 x 32kg, plank 6 x 20-30s, 1-2mR
5 get ups no weight


Top
 Profile  
 
PostPosted: Sun Jul 29, 2012 10:40 pm 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Monday
bodyweight circuit
pullup, dip, squat
3 x 5, 5, 10
2 x 3, 3, 10
1 x 1, 1, 10
R got shorter


Top
 Profile  
 
PostPosted: Tue Jul 31, 2012 10:39 pm 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Wednesday PM 1235 - 1320
5 min row warmup
bodyweight circuit- one set of each exercise at a time for 6 rounds eg: 5d,5ir,5j,1p
5,5,5,5,6,6 dip; 5,5,4,3,3,3 inverted row, 5,5,5,5,6,6 jump up, 1,2,3,4,3,3 pullup
shortish rests, 15-60s
then advanced burpee to jumpup 3 x 3, 2 x 2, 1 x 2; increased the step height each set


Top
 Profile  
 
PostPosted: Sun Aug 05, 2012 4:20 am 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Sunday 1700-1800
2km jog - 15min (wow...)
row 5min w/u (slow)
bodyweight circuit
5 to 1 of each pullup, pushup, dip, inverted row, then squat x 10, stepup x 10, bridge x 30s, decreasing rest from 2m to no rest
2km jog


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 598 posts ]  Go to page Previous  1 ... 22, 23, 24, 25, 26, 27, 28 ... 40  Next


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: Exabot [Bot] and 2 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group