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PostPosted: Sun May 11, 2014 10:34 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Monday pm
6km run


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PostPosted: Wed May 14, 2014 9:50 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Wednesday
6km run - 27m10s
Thursday
bodyweight circuit 1 to 5 pullup, dip, pushup, inverted row, stepup


Last edited by robt-aus on Sun May 18, 2014 10:18 pm, edited 1 time in total.

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PostPosted: Sun May 18, 2014 10:18 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Thursday (16) and Monday (19)
bodyweight circuit - condensed. 1 to 5 pullup, pushup, dip, ir.
then some planks and crunches. for confusion.


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PostPosted: Mon May 19, 2014 8:51 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Tuesday
bodyweight circuit (pullups, dips, inverted rows, farmers walk) then some stepups for the final sets.


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PostPosted: Wed May 21, 2014 1:09 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Wednesday
short jog
basic full body moves - slow advanced burpee x 1...4; pommel x 1...4; stand up 1...4


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PostPosted: Wed May 28, 2014 10:57 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Wednesday
6km run
Thursday
bodyweight circuit
Friday
bodyweight circuit + used a yellow band to help with pullups after I failed.


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PostPosted: Thu Jun 05, 2014 7:52 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Thursday
stair running


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PostPosted: Mon Jun 30, 2014 11:01 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Tuesday
bodyweight and 20kg bar weight circuit

last Wednesday
6km run 31m50s

between the start of June I decided to stop exercising to recover from injuries to my wrist and ankle. it was fun to return to the gym.


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PostPosted: Tue Jul 01, 2014 10:48 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Wednesday
6km jog
3 x 5 complex: pushup, deadlift, curl, squat, press w/ 4,6,8kg


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PostPosted: Wed Jul 02, 2014 6:49 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Thursday
circuit 3 x 5 x complex: pushup, deadlift, curl, press, lateral raise, front raise, row, squat w/ 4,6,8kg


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PostPosted: Sun Jul 06, 2014 9:56 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Monday
circuit: 3 x 6 x squat 20kg, press 35kg, deadlift 35kg
standing up and sitting down without using hands
3 x 6 pushups


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PostPosted: Mon Jul 07, 2014 10:08 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Tuesday
circuit 3 x 5 x complex: 2 x (pushup, deadlift, curl, press, lateral raise, front raise, row, squat w/ 4,6,8kg)


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PostPosted: Wed Jul 09, 2014 10:49 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Wednesday 09th
6km run - 32m50s
Thursday
circuit 3 x 5 x complex: (3 x pushup, deadlift, curl, press, lateral raise, front raise, row, 3 x situp) w/ 4,6,8kg


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PostPosted: Sat Jul 12, 2014 11:48 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Sunday
squat 3 x 5 x 70
press 3 x 5 x 40
deadlift 3 x 5 x 100
5 x 1 pullup 1 dip
5 x 2 chinup 2 dip


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PostPosted: Wed Jul 16, 2014 7:29 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Wednesday
squat 3 x 5 x 80
press 3 x 5 x 45
deadlift 3 x 5 x 125


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