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PostPosted: Mon Oct 14, 2013 11:01 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 847
Location: Sydney, Australia
Tuesday AM
6km run - have broken my watch, so i'm not sure how much time it took.


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PostPosted: Tue Oct 15, 2013 10:41 pm 
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Location: Sydney, Australia
Wednesday PM
6km run - don't know how long it took. no watch. Felt like it was sub 30m.
Nice. 27m flat. Benefits of running without a watch.


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PostPosted: Mon Nov 25, 2013 9:00 pm 
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Location: Sydney, Australia
Tuesday PM
bodyweight circuit 1 to 5 pullup, dip, inverted rows, pushups, 6 bw squats
8x 40m runs - increasing speed

6 week hiatus over. have been fully occupied with domestic responsibilities.


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PostPosted: Tue Nov 26, 2013 9:54 pm 
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Location: Sydney, Australia
Wednesday PM
5 x ea set with 40m run between sets
1 to 5 pullup, 2 to 5 dips, 2 to 7 pushups, plank 10s, 15s, 20s, 25s, 30s


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PostPosted: Sun Dec 01, 2013 9:44 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 847
Location: Sydney, Australia
Monday
circuit
pullup 1,2,3,4,3
dip 2,3,4,5,6
inverted row 1,2,3,4,3
pushup 2,3,4,6,8
squat 5 x 8
short run
walking back rest


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PostPosted: Mon Dec 02, 2013 9:43 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 847
Location: Sydney, Australia
Tuesday
volume bodyweight
pullup 8 x 2 with short 30m run/ 30m walk between sets
dips 8 x 3 with short 30m run/ 30m walk between sets


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PostPosted: Wed Dec 04, 2013 9:47 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 847
Location: Sydney, Australia
Thursday
pushup 3, 7, 9, 11, 13 /w 30m sprint / 30m as rest
inverted row 2 to 6 /w 2x 10m run


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PostPosted: Mon Dec 09, 2013 12:12 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 847
Location: Sydney, Australia
Monday
circuit with a bar - squats, presses, deadlifts, powercleans, power cleans, snatches 3 to 5 reps of each with 20 or 30 kg.
pushup inverse pyramid 10,8,6,4,2
first use of a bar in months...


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PostPosted: Tue Dec 10, 2013 7:09 am 
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Location: Sydney, Australia
Tuesday
PM
circuit again
squats/press/deadlift
frontsquat/press/powerclean
5 reps ea ex; from 20 to 45 for squat/press/frontsquat; to 60 for deadlift/pc


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PostPosted: Tue Dec 10, 2013 7:46 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 847
Location: Sydney, Australia
Wednesday
squat, press, deadlift 5 x 5 @ 40
4 x 3 pullup/6pushup


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PostPosted: Wed Dec 11, 2013 9:02 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 847
Location: Sydney, Australia
Thursday
squat 3 x5 x 70 (worked up to)
dips 6 x 3
power clean 3 x 30, 50, 70, 3 x 62.5

front squat 6 x 20 / 1, 2, 3 pullups between
pushup ladder 1,2,3,4,5,4,3,2,1


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PostPosted: Sun Dec 15, 2013 11:11 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 847
Location: Sydney, Australia
Monday
squat up to 3 x 5 x 75
press up to 3 x 5 x 50
deadlift 3 x 5 x 100
pushup pyramid 2,3,4,5,6,5,4,3,2,2


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PostPosted: Mon Dec 16, 2013 7:16 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 847
Location: Sydney, Australia
Tuesday
6 x front squat 25kg x 8 / dip x 4
6 x power clean x 3 @ 30 / pushups x 4

light day


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 Post subject: RobT-aus' log: y4c2w7
PostPosted: Wed Dec 18, 2013 4:17 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 847
Location: Sydney, Australia
Wednesday pm
Squat 3 x 5 x 80
Press 3 x 5 x 55
Deadlift 3 x 5 x 105
Pushup pyramid 3 4 5 6 7 6 5 4 3 2 2

e: pyramid went too high


Last edited by robt-aus on Wed Dec 18, 2013 9:31 pm, edited 1 time in total.

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PostPosted: Wed Dec 18, 2013 9:30 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 847
Location: Sydney, Australia
Thursday AM
8 x front squat 8 x 30 / dips 5,4,3,2,3,4,5,6
6 x power clean 3 x 30 / pushups 6 x 5


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