RobT-aus' log

Log workouts, diet, goals, and personal bests

Moderators: Ironman, Jungledoc, ianjay, stuward

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

RobT-aus' log: y2c5w10 20111118

Post by robt-aus » Thu Nov 17, 2011 7:01 pm

Friday
AM
2km walk to gym
circuit - pullup (8,6,4,2,4), dip (8,6,4,2,5), pushup (8,6,4,4,4), inverted row (7,6,4,3,3), squat w/10 (8,6,4,4,10), stepup (5 x8) , bridge (5x30s)
1-2mR between
2kms walk home

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

RobT-aus' log: y2c5w11 20111120

Post by robt-aus » Sun Nov 20, 2011 2:17 am

Sunday PM
13kms run 73mins

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

RobT-aus' log: y2c5w12 20111121

Post by robt-aus » Mon Nov 21, 2011 5:40 am

Monday PM
4 x 100m hillsprint
2 x 50m hillsprint

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

RobT-aus' log: y2c5w13 20111122

Post by robt-aus » Tue Nov 22, 2011 2:31 am

Tuesday PM
6.2kms run 33.5mins

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

RobT-aus' log: y2c5w14 20111124

Post by robt-aus » Thu Nov 24, 2011 2:28 am

Thursday PM
2kms jog
circuit (30,15,8,4,4) w/ superset
squat (7.5, 20, 40, 50, 70) / lunge (5 x 8 x 6kg)
benchpress (22.5, 42.5, 62.5, 72.5, 75) / chinup ( 5 x 4)
horizontal row (10, 20, 40, 60, 70 + 1 x 65) / pushup (5 x 8)
2kms jog home
72mins

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

RobT-aus' log: y2c5w15 20111125

Post by robt-aus » Fri Nov 25, 2011 12:02 am

Friday AM
9.2 kms w/ 6kg pack 50min
circuit w/ pack pullup (4,3) dip (6,5), pushup (8,6)
3 x seated rope climbs taller than me

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

RobT-aus' log: y2c5w16 20111128

Post by robt-aus » Mon Nov 28, 2011 3:45 am

Monday PM 1820-1920
2kms jog to gym - 15min
circuit - pullup (8,6,4,2,6), dip (8,6,4,2,5), pushup (8,6,4,6,4 (diamond)), inverted row (6,5,4,3,2), squat (8 x 10, 12.5, 15, 20, 20) , stepup (8 x 10, 12.5, 15, 20, 20), bridge (5x10-30s)
1-1.5mR between - ~19m
2kms run home

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

RobT-aus' log: y2c5w17 20111129

Post by robt-aus » Tue Nov 29, 2011 1:46 am

Tuesday PM 1530-1630
2 x 3.5kms run 17m22, 15m - 5mR: flat course, no stops, no people.
drive to gym: power clean 2 x 80, press 4 x 60

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

RobT-aus' log: y2c5w18 20111202

Post by robt-aus » Thu Dec 01, 2011 6:13 pm

Friday AM 0830-1010
2km jog to gym 15m
circuit (30,15,8,4,4) w/ superset
squat (7.5, 22.5, 40, 80, 100) / lunge (5 x 8 x 7kg)
benchpress (20, 30, 70, 80, 2 x 85) / chinup ( 5 x 4)
horizontal row (5, 25, 40, 60, 65 + 1 x 70) / pushup (5 x 8)
deadlift (15 x 60kg, 8 x 100, 4 x 140, 1 x 160/ pushpress (60kg x 2,1,1,3)
minimal rest
2kms jog home 20m
100mins

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

RobT-aus' log: y2c5w19 20111204

Post by robt-aus » Sat Dec 03, 2011 11:38 pm

Sunday PM 1420-1520
2kms jog to gym 15m
circuit: 4 x row, standing arm ergometer, stepper - decreasing time increasing effort on each station from 4m,3m,4m to 1m,0.5m,1m
plyo jumpdowns, then plyojump downs to rolls 4 @ 0.25m, 0.5m and 1m - think plfs, despite the fact i'll probably never need to do one
2kms jog home

lovely glute doms from last session. again. plyo seems to help.

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

RobT-aus' log:y2c6w1 20111218

Post by robt-aus » Sat Dec 17, 2011 7:44 pm

Sunday AM 0930-1130
2kms jog to gym 14min
5min row w/u
squat 5 x bw, 20, 40, 60, 80, 90
benchpress 5 x 20, 30, 50, 60, 70
press 5 x 20, 30, 40, 50, 50
power clean 3 x 20, 40, 60, fail at 80, 70
back extensions 3 x 10
pullup/chinup (mixed grips) 3 x 5, 2 x 3
2kms jog home
110 mins all up - maybe 50-55min in gym 25-30 min running
1 week off for early Christmas celebrations and silly season work; 1 week due to bug/flu.
no protein/creatine supps for last 4 weeks, have gone a bit Christmas carb crazy (breads, cake, beer, cheer)
slowly pouring through SS 3rd ed., which is tighter slightly smaller than the 2nd, punchier and is very strong on biomechanics.
Kat and I are enjoying our early Christmas before our big present arrives.

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

RobT-aus' log: y2c6w2 20111220

Post by robt-aus » Tue Dec 20, 2011 4:49 am

Tuesday PM 1800-1900
5min row warmup
squat 5 x 20, 40, 3 x 5 x 80
press 5 x 20, 30, 3 x 5 x 52.5
deadlift 3 x 60, 2 x 100, 5 x 140
pullup/chinup 3 x 5 - 5s hang between reps
dips 3 x 2 deep
pushup 3 x 5 diamond
60mins

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

RobT-aus' log: y2c6w3 20111222

Post by robt-aus » Thu Dec 22, 2011 6:24 am

Thursday PM 1800-1850
3min row w/u
squat 5 x bw, 25, 45, 3 x 5 x 85
benchpress 5 x 20, 22.5, 42.5, 3 x 5 x 62.5
powerclean 3 x 20, 5 x 3 x 60
back extensions 3 x 10
chinups 3 x 6, 1 x 4
50min

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

RobT-aus' log: y2c6w4 20111224

Post by robt-aus » Fri Dec 23, 2011 7:21 pm

Tuesday PM 1800-1900
2kms jog to gym
5min row warmup
squat 5 x 20, 25, 45, 3 x 5 x 92.5
press 5 x 25, 35, 3 x 5 x 55
deadlift 5 x 20, 65, 2 x 105, 5 x 145
pullup/chinup 3 x 3 - 8s hang between reps
dips 3 x 3 deep
pushup 3 x 5 diamond
60mins
2km jog home

Merry Christmas everyone, and extra cheer for those who take the time to read this. Cheers!

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

RobT-aus' log: y2c6w5 20111226

Post by robt-aus » Sun Dec 25, 2011 11:27 pm

Monday PM 1200-1300
3min row w/u
squat 5 x bw, 25, 55, 3 x 5 x 95
benchpress 5 x 20, 22.5, 42.5, 3 x 5 x 62.5
powerclean 3 x 20, 5 x 3 x 62.5
back extensions 3 x 10
chinups 2 x 6, 1 x 4

Post Reply