ExRx.net

Tuesday PM 1240-1345
row 5min w/u
circuit
row 100m, 7 x stepup w/ weight, 1, 2, 3, 3, 3, 3, 3 pullup, 1, 2, 3, 4, 5, 6, 7 dip
carrying a kb between exercises: 8, 10, 12, 14, 16, 24, 32
5 x squat and press 20kg

Thursday 1215-1300
row 1000m w/u
circuit
6 x 150m row (increasing pace each set from 3m/500 to 1.5m/500), 6 advanced burpees, 10 shoulder presses @ 4, 6, 10, 14, 16, 6 x 20 - 15-45s R
5 pullups

Sunday PM 1500-1545
row 5min w/u
bodyweight circuit (reps for first for ex decreasing each round)
5 x pullups 5 to 1, dips 6 to 2, pushups 6 to 2, 5 inverted rows 5 to 1, zercher ATG squats 10 x 10kg, jump ups 6 w/ 5kg, plank 30s
decreasing R from 1m to 0s
row/movement circuit
6 x row 150m (increasing pace from 3:30/500m to 1:45/500m), alternating burpees x 6, onto-back-and-back-up-again-without-using-handses x 6, seconds R

really, really "mushy" workout. felt good at the end.

Tuesday PM
row 5min w/u
squat, press, deadlift 3 x 5 x 20, 3 x 5 x 40, 1 x 5 x 60 (4 for press)
pullup/pushup 3 x 1/2, 3 x 2/4, 3 x 3/6 30-60sR

Thursday AM - have appointment over lunch so AM exercise
row 5min w/u
squat 5 x bw, 20, 40, 60, 3 x 5 x 80 - a trainer was nice enough to tell me my hips were going too far forward and that it would cause problems. i wasn't the best recipient of free advice. "oh. i've a swoopy lordic curve, and this is the way i've squatted for years. Thankyou.". how can my hips go too far forward? my pelvis, maybe, my knees might be traveling a little too far forward?

press 5 x 20, 30, 3 x 5 x 42.5
deadlift 5 x 60, 3 x 100, 5 x 140
chinup x 6

Sunday PM 1515 - 1640
2km walk/run - 20min
row 1000m -5-6m
squats 5 x bw, 22.5, 42.5, 62.5, 3 x 5 x 82.5
press 5 x 27.5, 3 x 37.5 3 x 5 x 47.5
deadlift 5 x 65, 3 x 105, 5 x 145
1-2mR
chinup 8
2km walk/run 20m

Tuesday PM 1155-1245
row 500m w/u
squat 5 x bw, 20, 25, 65, 3 x 5 x 85
press 5 x 20, 25, 35, 3 x 5 x 50
deadlift 5 x 70, 3 x 110, 5 x 150
circuit 3 x 2 x pullup, 2 x dip, 2 x triangle pushup, 2 x get down/get up

Thursday PM 1145-1230
row 1000m w/u
squat 5 x bw, 20, 27.5, 67.5, 3 x 5 x 87.5
press 5 x 22.5, 4 x 32.5, 3 x 42.5, 3 x 5 x 52.5
deadlift 5 x 75, 3 x 115, 5 x 155
circuit 3 x 2 x pullup, 5 x dip, 4 x triangle pushup

Those who observe my log will notice the cyclic nature. Yes. I'm doing another weight cycle. Yes. The weights are more or less the same as they were every previous cycle. And yes, I'm going to start another SS cycle. However I'm older and I think this cycle, and the next few, will deliver some significant improvements. The 2012 goals are the 5 x 1.5bw squat and the 5 x bw press.

I'm in a better place, literally and metaphorically. The gym I'm using is decent and there's a better one very close to my new office. Life is joyous: work is a challenge, convenient and offers a future, home is rewarding and spring is approaching. Slow and steady and all that. Life is good.

Tuesday 1145-1230
row 500m w/u
squat 5 x bw, 20, 4 x 30, 3 x 50, 2 x 70, 3 x 5 x 90
press 5 x 25, 4 x 35, 3 x 45, 3 x 5 x 55
deadlift 5 x 80, 3 x 120, 5 x 160
pullup 4, 4
pushup 15, 8

Tuesday AM
Fate has sent me running. I've managed to misplace both my gym membership card and my drivers licence, so I'm not easily able to go to the gym. So, for the first time in months, it was a run.
10min jog
6 x stair climbs (5 sets of 16 steps) w/ pushups 3 x 15, 3 x 10 - slow and steady
10min jog

my legs were shaking before I returned to the office. this will be interesting.

Thursday PM 1215-1300
Gym card replaced, however it's spring in Sydney, and by gosh it's nice out.
10min jog
6 x stair climbs (5 sets of 16 steps) at increasing pace each set w/ pushups 20, 15, 12, 8, 6, 4; slow and steady, decreasing distance between hands
10min jog
gym: 1,2,3,4 pullups, 6,4,2,4 dips

and the doms. wow. it feels like my calves are the largest muscle in my body right now. incredible.

Wednesday PM
spring is here; the last few days have been beautiful, but haven't given me much time for training.
first big run
7kms total run
stopped at gym and did
circuit 4 to 1 pullup, pushup, dip, inverted row
2kms run/walk
90minutes... wow... let's hope my shins are ok. and now I have to sort out how I can transport work clothes given my new office has 20 lockers between 500 people, the cleaners throw out clothes left overnight in the change rooms, I now wear suits, shirts and ties, i'm not senior enough to receive an office with a wardrobe and my floor has no clothes racks... I'm pretty lucky this is the largest issue I face at work.

Thursday PM
wandered over to gym
circuit 4 to 1 pullup, dip, pushup

Friday AM
9km jog - 48min
I have to leave home a lot earlier than normal, but this was still fun.

Monday PM
8km jog 41mins
gym - 1 to 4 circuit: pullup, dip, pushup
2km jog
.5km walk 20min all up - had to stop and buy tarragon and discover I left my wallet in the office. with my bus pass... wonderful.