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PostPosted: Tue Oct 30, 2012 9:02 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Wednesday PM
row 500m w/u, 2000m 8m20s - 1st half: 2:15/500m, 2nd half: 2/500m
overhead squat 3 x 5 x bw, 3 x 5 x 20 - shakey shoulders and arms, but improving.
pullup/chinup 4 x 2,2


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PostPosted: Thu Nov 01, 2012 9:16 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Friday PM
row 500m w/u 2000m 7:50 @ 1:50/500m
overhead squat 3 x 5 x bw, 3 x 5 x 25 - lots of warmup to get to this.
press 5 x 25, 62.5


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PostPosted: Tue Nov 06, 2012 9:47 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Wednesday PM
row 1000m w/u slow
bodyweight circuit - 6 x (1,2,3,4,5,3 pullup, 1,2,3,4,5,3 dip, 1,2,3,4,5,3 pushup, 1,2,3,4,5,1 inverted row, 10 squats, 10 stepups, 30s plank)
press 5 x 20, 25, 3 x 65

edit: date and changed confusing rep notation


Last edited by robt-aus on Mon Nov 26, 2012 5:11 pm, edited 2 times in total.

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PostPosted: Thu Nov 08, 2012 5:24 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Friday AM
9km run 45min (didn't have to wait at traffic lights)
circuit +4kg: 1 to 4 pullups, 1 to 4 pushups, 1 to 4 dips


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PostPosted: Sun Nov 11, 2012 10:10 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Monday AM
row 500m w/u
circuit 2 to 6 pullup, dip, pushup, inverted row, squat x 10 @ 6, 8, 10, 12, 14, stepup x 10 @ 6, 8, 10, 12, 14, bridge x 30s
press 6 x 20, 5 x 30, 3 x 50, 1 x 70


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PostPosted: Tue Nov 13, 2012 9:30 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Wednesday
row 5m w/u
interset rest was slow stepups for ~1m
pullup 6,6,4,4,3,2
dip 8,7,6,5,4
inverted row 5,4,3,2,1
pushup 10,8,7,5,3
press 5 x 20, 5 x 3 x 40


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PostPosted: Thu Nov 15, 2012 9:54 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Friday PM
row 5m w/u
front squat 5 x bw, 20, 5 x 60, 3 x 5 x 80
deadlift 5 x 60, 3 x 100, 2 x 140, 2 x 160, 1 x 180


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PostPosted: Mon Nov 19, 2012 9:23 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Tuesday PM
row 5min w/u
circuit 1,2,3,4, 5, 4, 3 pullup, 1,2,3,4,5,6,4 dip, 3x8, 6, 3 x 4 pushup, 4 x 5, 4, 2x3 inverted row, squat x 10 @ 6, 8, 10, 12, 14, 16, 20, stepup x 10 @ 6, 8, 10, 12, 14, 16, 20, bridge x 30s
I suffered delightful DOMS after last Friday's deadlift revival. Literally went through a packet of ibuprofin over Saturday and Sunday. Hosting a lunch for my parents-in-law was a treat.

edit: corrected date, added DOMS comment and removed confusing rep notation


Last edited by robt-aus on Mon Nov 26, 2012 5:14 pm, edited 2 times in total.

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PostPosted: Wed Nov 21, 2012 9:28 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Thursday PM
row 5min w/u
all interset rest was doing slow stepups carrying a weight
pullup 6,4,3,2,2 - 1mR
dip 10,8,6,4,2 - 1mR
pushup 8,6,4,2,3 - 1mR
3 x 4 lateral advanced burpees (burpee, jump left, burpee, jump right, repeat)

edit: date


Last edited by robt-aus on Mon Nov 26, 2012 5:09 pm, edited 1 time in total.

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PostPosted: Sun Nov 25, 2012 9:48 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Monday PM
row 3min w/u
circuit: pullup 5, 5, 5, 4, 5; dip 4 x 8, 6, squat x 10 @ 8, 10, 12, 14, 20, stepup x 20 same weight, bridge x 30-45s

pm
9km run 54min - lots of stopping. phew...


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PostPosted: Tue Nov 27, 2012 4:28 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Wednesday AM
9kms run 48min

PM
row 3min w/u
1-1.5mR between sets
chinup 6,6,6,4,3
dips 12,10,8,4,4
pushup 5 x 8 - from decreasing height
inverted rows 5,5,5,5,4 - odd. had to wait, even after asking politely to use the TRX they were near, for a person who decided to stretch under the trx to move approximately 1 foot. there was lots of space free on the floor at this time, and even right next to the guy. so I ask the guy, he says and does nothing. I ask the guy again slightly louder, and he points at it and nods. OK. after a considerable wait (3-4 minutes at least) I ended up apologising that I had to work over their leg as they clearly were not going to move (I was doing inverted rows with my feet on a railing making my body horizontal), which for some reason they weren't able to move and was underneath where my leg needed to go. As I placed my ankle on the railing the guy slapped my calf. So I just sat down, stated that i've been extremely patient and polite, and let things trail off. I then waited a bit, sitting opposite this guy who wouldn't speak to or look at me, then stood up, put my ankles where they needed to be and started exercising. 3 sets in, they moved the necessary 1 foot. odd. i'm quiet. it prompts me to wonder if i'd been rude or was totally missing some dynamic. unless i'm missing something i think i'm in the clear on this one. I think I just had a rare encounter with a) a highly territorial individual b) someone who can't hear, or doesn't speak english, c) someone for whom compromise is not an option. There was a time when I would have felt bad about this, but that time is long gone.


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PostPosted: Thu Nov 29, 2012 6:04 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Friday AM
run 9km 48min
deadlift 5 x 70, 4 x 110, 2 x 150, 0 x 190, 0 x 180 - will just have to get stronger.


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PostPosted: Mon Dec 03, 2012 8:35 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
TUesday PM
row 500m w/u
circuit pullup, dip, pushup, inverted row, bridge x 30
1,2,3,4,5 reps
front squat 5 x bw, 20, 30, 40, 50, 70, 3 x 90


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PostPosted: Wed Dec 05, 2012 9:30 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Thursday PM
row 500m w/u
5 x pullup, pushup, dip, inverted row
front squat 5 x bw, 20, 30, 50, 3 x 70, 2 x 100
back squat 5 x bw, 30, 50, 4 x 70, 3 x 90, 2 x 110
pullup 4 x 5 x 1
dip 4 x 5 x 1

leg slappy, from last week, was in today. performing very challenging one legged bosu ball half squats. i couldn't do that.


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PostPosted: Sun Dec 09, 2012 10:02 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Monday
row 500m w/u
squat 5 x bw, 20, 40, 60, 3 x 5 x 90
press 5 x bw, 20, 30, 3 x 5 x 40
powerclean 3 x 3 x 40, 2 x 3 x 47.5


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