## RobT-aus' log

**Moderators:** Ironman, Jungledoc, darshana, stuward

### robt-aus' log: 16 January 2011

Sunday

AM

swimming for 25 minutes

bus to gym

500metre row warmup

30 minute cycle

1.5 kms jog home

PM

20 minutes hill running - 80m with mild incline - up to 80% pace , striding, knee lift, heel touches, walking, rest was walking down hill

20 minutes of simple circuit - 30m run (from walking to 50% pace), 5 pushups - many, many times

AM

swimming for 25 minutes

bus to gym

500metre row warmup

30 minute cycle

1.5 kms jog home

PM

20 minutes hill running - 80m with mild incline - up to 80% pace , striding, knee lift, heel touches, walking, rest was walking down hill

20 minutes of simple circuit - 30m run (from walking to 50% pace), 5 pushups - many, many times

### robt-aus' log: 17 January 2011

Monday

AM

1.5kms walk to gym

500metre row warmup

8 (2 w/u slow sets, 6 faster) x 8 press to front squat /w 20kg

1mR

circuit x 10

row for 20 cals. intensity varied - shortest time was 1min, longest 3min

deadlift 6x10x20kg, 4x10x22.5kg

R was time taken to walk between rower and bars - 20s ?

1.5kms walk home

was meant to be light day.

AM

1.5kms walk to gym

500metre row warmup

8 (2 w/u slow sets, 6 faster) x 8 press to front squat /w 20kg

1mR

circuit x 10

row for 20 cals. intensity varied - shortest time was 1min, longest 3min

deadlift 6x10x20kg, 4x10x22.5kg

R was time taken to walk between rower and bars - 20s ?

1.5kms walk home

was meant to be light day.

### robt-aus' log: 18 January 2011

Tuesday

AM

bus to different gym

5min row warmup

5min stepper warmup

500metre row

10min stepper 6-7

1000metre row

10min stepper 8-9

30min/5500metre row

6x3 pullup/chinup variations

1-2mR

AM

bus to different gym

5min row warmup

5min stepper warmup

500metre row

10min stepper 6-7

1000metre row

10min stepper 8-9

30min/5500metre row

6x3 pullup/chinup variations

1-2mR

### robt-aus' log: 18 January 2011

Tuesday

PM

4.6kms run - ~ 18 min - forgot to start stopwatch when leaving house. stopwatch said 16m when i arrived. i didn't expect to be able to produce 4min kms right now. strength training making my legs work better. who'd believe that?

600m walk

1kms jog

then did the return 6.2kms walking with wife, including some short speedier intervals. I let her run in front of me. Lets me monitor her form. It's excellent.

PM

4.6kms run - ~ 18 min - forgot to start stopwatch when leaving house. stopwatch said 16m when i arrived. i didn't expect to be able to produce 4min kms right now. strength training making my legs work better. who'd believe that?

600m walk

1kms jog

then did the return 6.2kms walking with wife, including some short speedier intervals. I let her run in front of me. Lets me monitor her form. It's excellent.

### robt-aus' log: 19 January 2011

Wednesday

AM

1.5kms walk to gym

500m row warmup

squat

8x20

8x40

8x60

8x80

7x100

1-2mR

press

8x20

8x25

8x30

8x35

8x40

1-2mR

deadlift

8x40

8x120

4x60

2mR

pullups w/ grip variations; mainly pronated closegrip

7x3,1x5

AM

1.5kms walk to gym

500m row warmup

squat

8x20

8x40

8x60

8x80

7x100

1-2mR

press

8x20

8x25

8x30

8x35

8x40

1-2mR

deadlift

8x40

8x120

4x60

2mR

pullups w/ grip variations; mainly pronated closegrip

7x3,1x5

### robt-aus' log: 19 January 2011

Wednesday

PM

1.5kms jog to gym

pyramid bodyweight circuit

5xpullup,dip,pushup,inverted row,squat + 20kg, stepup + 20kg, plank

1:5,10,10,5,10,10(each leg),10s

2:4,8,8,4,8,8,20s

3:3,6,6,3,6,6,30s

4:2:4,4,2,4,4,35s

5:1:2,2,2,2,2,40s

R was time taken to walk to/from water fountain - 1-1.5min

a relaxed 20mins total. didn't rush but kept moving.

4 pullups to finish

1.5kms jog home

sitting in lounge watching wife complete 6x10 pushups (1-2mR) after 14 sessions of a training routine. She started at 6x 4-6. She's better at this training stuff than I am.

PM

1.5kms jog to gym

pyramid bodyweight circuit

5xpullup,dip,pushup,inverted row,squat + 20kg, stepup + 20kg, plank

1:5,10,10,5,10,10(each leg),10s

2:4,8,8,4,8,8,20s

3:3,6,6,3,6,6,30s

4:2:4,4,2,4,4,35s

5:1:2,2,2,2,2,40s

R was time taken to walk to/from water fountain - 1-1.5min

a relaxed 20mins total. didn't rush but kept moving.

4 pullups to finish

1.5kms jog home

sitting in lounge watching wife complete 6x10 pushups (1-2mR) after 14 sessions of a training routine. She started at 6x 4-6. She's better at this training stuff than I am.

### robt-aus' log: 20 January 2011

Thursday

AM

10 kms walk - 2 hours

AM

10 kms walk - 2 hours

### robt-aus' log: 20 January 2011

Thursday

PM

10 minutes swimming

PM

10 minutes swimming

### robt-aus' log: 22 January 2011

Saturday

AM

1.5kms jog to gym

500metre row warmup

10min stepper 6/7

1200m row - ~28-30 strokes/min

10min stepper 8/9

1000m row - ~28-30 strokes/min

20min cycle - 6/7: covered 8.50 kms

800m row - ~28-30 strokes/min

R was time taken to clean and move to next machine

1 kms jog, 500metre walk

AM

1.5kms jog to gym

500metre row warmup

10min stepper 6/7

1200m row - ~28-30 strokes/min

10min stepper 8/9

1000m row - ~28-30 strokes/min

20min cycle - 6/7: covered 8.50 kms

800m row - ~28-30 strokes/min

R was time taken to clean and move to next machine

1 kms jog, 500metre walk

### robt-aus' log: 24 January 2011

Monday

AM

1.5kms jog to gym

circuit x 5

8xbox jumps (40cm),8x12kg press

1mR

6x8 platform depth jumps - 40cm to approx 80-90cm (not much of a jumper)

1mR

circuit x5

row for 10 cals, 5 pullups, row for 10 cals, 10 pushups

AM

1.5kms jog to gym

circuit x 5

8xbox jumps (40cm),8x12kg press

1mR

6x8 platform depth jumps - 40cm to approx 80-90cm (not much of a jumper)

1mR

circuit x5

row for 10 cals, 5 pullups, row for 10 cals, 10 pushups

### robt-aus' log: 25 January 2011

Tuesday

PM

1.5kms walk to gym

500m row

squat

8x22.5

8x62.5

8x102.5

shoulder press

8x25

8x35

8x45

deadlift

5x80

then assisted wife with new starting strength routine.

used cues no professional would use - 'tough tummy'; 'gorilla ass' & 'tits out'.

PM

1.5kms walk to gym

500m row

squat

8x22.5

8x62.5

8x102.5

shoulder press

8x25

8x35

8x45

deadlift

5x80

then assisted wife with new starting strength routine.

used cues no professional would use - 'tough tummy'; 'gorilla ass' & 'tits out'.

### robt-aus' log: 28 January 2011

Friday

AM - weights in kg

1.5kms walk to gym

5min row warmup

complex: 6xpress,6xfront squat

20,22.5,25,27.5,30,35,40,42.5

1-2mR

max test

pullup 7

dip 9

pushup 8

inverted row 6

1.5kms walk home

AM - weights in kg

1.5kms walk to gym

5min row warmup

complex: 6xpress,6xfront squat

20,22.5,25,27.5,30,35,40,42.5

1-2mR

max test

pullup 7

dip 9

pushup 8

inverted row 6

1.5kms walk home

### robt-aus' log: 28 January 2011

Friday

PM

circuit x5

8xmedicine ball slam

8xmountain runners

8xburpee

8xweird plank elbow to hand move thingo

6xpress

decreasing R 2m -> 1m

pullup pyramid to 3

1,2,3,1,2,3,1,2,3,1,2 - 21 total

30-40s R

helped wife with her program

6x2 pullups - 12 total

30-45s R

PM

circuit x5

8xmedicine ball slam

8xmountain runners

8xburpee

8xweird plank elbow to hand move thingo

6xpress

decreasing R 2m -> 1m

pullup pyramid to 3

1,2,3,1,2,3,1,2,3,1,2 - 21 total

30-40s R

helped wife with her program

6x2 pullups - 12 total

30-45s R

### robt-aus' log: 30 January 2011

Sunday

AM - weight in kg

1.5 kms walk to gym

5min row warmup

helped wife with her program - did some single pull ups

squat

8x25

8x65

8x105

press

8x25

8x45

8x47.5

deadlift

8x60

5x140 - no grip help. on reflection was not heavy enough.

pullup

1 every 30s for 20m - 40 total

1x4kg

1x6kg

1x8kg

1x10kg

1.5 kms walk home after late lunch. very enjoyable to workout with wife, who is improving in leaps and bounds and is quite good at this stuff.

AM - weight in kg

1.5 kms walk to gym

5min row warmup

helped wife with her program - did some single pull ups

squat

8x25

8x65

8x105

press

8x25

8x45

8x47.5

deadlift

8x60

5x140 - no grip help. on reflection was not heavy enough.

pullup

1 every 30s for 20m - 40 total

1x4kg

1x6kg

1x8kg

1x10kg

1.5 kms walk home after late lunch. very enjoyable to workout with wife, who is improving in leaps and bounds and is quite good at this stuff.

### robt-aus' log: 31 January 2011

Monday

AM

2 hours walk ~ 10 kms

AM

2 hours walk ~ 10 kms