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: 1 February 2011

Post by robt-aus » Tue Feb 01, 2011 1:38 am

Tuesday
AM
went for a swim at the beach.

PM
(attempted to) skip for ~20 minutes

robt-aus
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robt-aus' log: 2 February 2011

Post by robt-aus » Tue Feb 01, 2011 8:44 pm

Wednesday
AM
1.5kms walk to gym
500m row warmup

6x
row for 10 cals
1-2 m skipping

4x
row for 15 cals
1-2m skipping

pullup pyramid
7x1,2,3 - 42 total
30-40s R

1.5kms walk home
Last edited by robt-aus on Thu Feb 03, 2011 2:05 am, edited 1 time in total.

robt-aus
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Location: Sydney, Australia

robt-aus' log: 2 February 2011

Post by robt-aus » Wed Feb 02, 2011 4:44 am

Wednesday
PM
1.5kms run to gym
3x6 shoulder press to front squat. 20,30,40kg
10x8 jump ups. increments of 10cm from 20cm to 100cm

robt-aus
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Location: Sydney, Australia

robt-aus' log: 3 February 2011

Post by robt-aus » Thu Feb 03, 2011 1:58 am

Thursday
PM
500m run warmup
2kms run uphill - ~10mins - 1703 to 1712

as it turns out, all my previous 1.5kms walks or runs to and from the gym are 2.5kms... i haven't timed this before. today i pushed myself a bit and was quite happy with the effort. when i looked at the time i thought "crap. i've had the distance wrong". a quick check with an online mapping service supported this.

robt-aus
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Location: Sydney, Australia

robt-aus' log: 4 February 2011

Post by robt-aus » Fri Feb 04, 2011 12:19 am

Friday
5.5 kms jog
3 kms walk
49 x 1 chinup - 30sR
(44x1 + 1x5 to finish)

robt-aus
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robt-aus' log: 7 February 2011

Post by robt-aus » Mon Feb 07, 2011 8:37 pm

Monday
PM
500metre row warmup

squat
5x20
5x40
5x80
1x120 - initial rep was way too slow. too much weight.

press
5x20
5x40

power clean
5x3x40

robt-aus
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Location: Sydney, Australia

robt-aus' log: 9 February 2011

Post by robt-aus » Wed Feb 09, 2011 4:23 am

Wednesday
PM

5min row w/u
standing jumps over an aerobics platform
9 x 8 from 20cm to 100cm, 10cm increments
30-40sR

8x jump ups
increasing weight (~ +2) decreasing height (-10cm)pyramid
from 2kg, 100cm to 16kg, 20cm
30-45sR

chinup pyramid - 42 total
3x1,2,3,4
2x1,2,3
30-40sR

looks like i've transitioned from strength into a power phase.

robt-aus
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robt-aus' log: 11 February 2011

Post by robt-aus » Fri Feb 11, 2011 2:15 am

Friday
PM

2.5kms jog to gym
weird. I fell asleep from 1000 to 1120 which is highly unusual. it's very fortunate i'm unemployed right now, or i'd be unemployed right now. lucky i didn't operate heavy plant before i became a potentially risky heavy plant operator. there's a bit of a tautology, unless you think it improved this log entry in which case it's an insightful observation. in short, energy quite low.

foamrolling
for the first time. i was just rolling around on this foam cylinder. lately i've been running a tennisball underfoot while i'm on the computer at home, and thought the rest of me deserved similar attention. i may be a convert. cheapest massage ever.

medicine ball smashes - 3x8x12kg
one of the more entertaining PTs noticed what i was about to do and advised they had received some complaints from below about the noise, and gave me a bosu ball to soften the impact. a subconscious alarm went off, but i mostly ignored it and very gently smashed the med ball into the bosu, which caused the ball to rebound. right. into. my. groin. the. soft. soft. bits. of. my. groin... i had a bit of a rest and used 5 aerobics floormats instead of the bosu. i may have fallen for the greatest trainer gag of all time, or he really thought the noise of the ball on the bosu would have received fewer complaints than the noise I made. soft bits. the internal alarm probably went off for several reasons: 1. the aerobics room was below us 2. the room was not being used 3. it's apparently funny to get a guy to smash himself in the nuts, and this log entry could be considered therapeutic. soft bits.
30-60s R

TGUs
1 each side at 4,6,8,10,12,14,16,20,24kgs
30-60secs R

pull ups
2xneutral grip every 40-50 seconds for 30min
i didn't keep accurate track of sets. i'll estimate around 25 sets, or 50 reps. there are several things about this activity.
1. it is incredibly boring, and i have a very high boredom threshold. i was tidying up the gym in my rest intervals, returning weights left on the floor and on bars by the people with servants at home. and it seems in the gym. call it OCD, or it may be high set insanity.
2. i could have kept going, but 30 minutes of boring reps is enough.
3. this is 14 days from the start of exrxpullupchallenge2011, or rexup11, leaving 14 more days before i retest at see if i achieve my goal of 8 pullups. i've one more week of effort then a taper, leading me to think about the efficacy of losing weight for 3.5 weeks rather than doing this high volume stuff.

2.5kms walk home

robt-aus
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Location: Sydney, Australia

robt-aus' log: 15 February 2011

Post by robt-aus » Tue Feb 15, 2011 4:07 am

Tuesday
PM

3 kms jog to gym
1000m row warmup

power cleans
worked up to 3x75kg

pullups
27x2 - 54 total
30sR

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

Post by robt-aus » Thu Feb 17, 2011 2:46 am

Thursday PM

1000m row warmup

circuit x 6
12kg med ball smash x 12
jumping lunge x 8 each leg
6m low crawl
1mR

(not so) complex x 3
12x12kg med ball smash - aggressive
12x9kg med ball smash - aggressive
1mR

foamrolling

3kms walk home

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

robt-aus' log: 18 February 2011

Post by robt-aus » Fri Feb 18, 2011 2:16 am

Friday PM
glute and hamstring muscle soreness of great intensity. lun-GES! (shakes fist)
10 mins skipping. badly.

pullups - 45 total
pullup, neutral, chinup
5,5,5
4,4,4
3,3,3
2,2,2
1,1,1
decreasing rest between each set

foamrolling

robt-aus
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Posts: 882
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Location: Sydney, Australia

robt-aus' log: 21 February 2011

Post by robt-aus » Mon Feb 21, 2011 2:15 am

Monday PM

running
3 kms jog to gym
incorporated 6x20-50m sprints up hill

pullups - 71 total volume
60x1 (60)
30-40sR
5.5x2 (11)
30sR

pairs completed after singles with no break. very repetitive, but this went quickly today. it's guilty night at the gym and it's pretty inspiring.

running
3kms jog home
incorporating:
1kms downhill hard run
500m all out

normally jogging to the gym is cheap transport and a warmup. not today.

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

robt-aus' log: 22 February 2011

Post by robt-aus » Mon Feb 21, 2011 8:29 pm

Tuesday AM

2.5 kms walk to gym

foamrolling
5 mins - have caused minor strain in left shoulder.
rowing machine
10 mins inc 4mins tabata (20s on/20s off) high intensity (< 1m30s / 500m)
stepper
10 mins @ 3 inc 1m @ 8, 1m @ 10, 1m @ 15
treadmill
10 mins @ 4.5 km/hr at 15 deg. 5 mins (20s left/20s right) 20kg KB carry
core
vertical leg raise 15,15,12
back extensions 12,12,10
side planks 30s each side

2.5 kms walk home

robt-aus
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Posts: 882
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Location: Sydney, Australia

robt-aus' log: 22 February 2011

Post by robt-aus » Tue Feb 22, 2011 6:51 am

Tuesday PM
foamrolling 10 mins attempting to fix left shoulder. fail.
60 minutes various movements -
5 mins rowing
badly stuffed up big toe on stupid flexibility exercise. can't put pressure on it.
spent rest of session helping wife.

robt-aus
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Location: Sydney, Australia

robt-aus' log: 23 February 2011

Post by robt-aus » Tue Feb 22, 2011 10:06 pm

Wednesday AM
45mins on stationary bike @ 4 maintaining ~ 100 rpm
5min row
2.5 kms hobble home

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