RobT-aus' log

Log workouts, diet, goals, and personal bests

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robt-aus
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Location: Sydney, Australia

robt-aus' log: 16 January 2011

Post by robt-aus » Sun Jan 16, 2011 5:34 am

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

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

Post by robt-aus » Sun Jan 16, 2011 8:18 pm

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.

robt-aus
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Location: Sydney, Australia

robt-aus' log: 18 January 2011

Post by robt-aus » Mon Jan 17, 2011 10:22 pm

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

robt-aus
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Posts: 882
Joined: Sun Jul 05, 2009 6:07 am
Location: Sydney, Australia

robt-aus' log: 18 January 2011

Post by robt-aus » Tue Jan 18, 2011 2:53 am

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.

robt-aus
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Location: Sydney, Australia

robt-aus' log: 19 January 2011

Post by robt-aus » Tue Jan 18, 2011 6:49 pm

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

robt-aus
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Location: Sydney, Australia

robt-aus' log: 19 January 2011

Post by robt-aus » Wed Jan 19, 2011 2:39 am

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.

robt-aus
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Location: Sydney, Australia

robt-aus' log: 20 January 2011

Post by robt-aus » Wed Jan 19, 2011 8:52 pm

Thursday
AM
10 kms walk - 2 hours

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

Post by robt-aus » Thu Jan 20, 2011 2:55 am

Thursday
PM
10 minutes swimming

robt-aus
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Location: Sydney, Australia

robt-aus' log: 22 January 2011

Post by robt-aus » Fri Jan 21, 2011 7:29 pm

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

robt-aus
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Posts: 882
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robt-aus' log: 24 January 2011

Post by robt-aus » Sun Jan 23, 2011 11:46 pm

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

robt-aus
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Posts: 882
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robt-aus' log: 25 January 2011

Post by robt-aus » Tue Jan 25, 2011 6:10 am

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'.

robt-aus
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Posts: 882
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Location: Sydney, Australia

robt-aus' log: 28 January 2011

Post by robt-aus » Thu Jan 27, 2011 8:45 pm

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

robt-aus
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Posts: 882
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robt-aus' log: 28 January 2011

Post by robt-aus » Fri Jan 28, 2011 6:12 am

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

robt-aus
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Posts: 882
Joined: Sun Jul 05, 2009 6:07 am
Location: Sydney, Australia

robt-aus' log: 30 January 2011

Post by robt-aus » Sun Jan 30, 2011 12:34 am

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.

robt-aus
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Posts: 882
Joined: Sun Jul 05, 2009 6:07 am
Location: Sydney, Australia

robt-aus' log: 31 January 2011

Post by robt-aus » Sun Jan 30, 2011 10:20 pm

Monday
AM
2 hours walk ~ 10 kms

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