## RobT-aus' log

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### RobT-aus' log: y2c12w9 20120807

Tuesday PM 1240-1345

row 5min w/u

circuit

row 100m, 7 x stepup w/ weight, 1, 2, 3, 3, 3, 3, 3 pullup, 1, 2, 3, 4, 5, 6, 7 dip

carrying a kb between exercises: 8, 10, 12, 14, 16, 24, 32

5 x squat and press 20kg

row 5min w/u

circuit

row 100m, 7 x stepup w/ weight, 1, 2, 3, 3, 3, 3, 3 pullup, 1, 2, 3, 4, 5, 6, 7 dip

carrying a kb between exercises: 8, 10, 12, 14, 16, 24, 32

5 x squat and press 20kg

### RobT-aus' log: y2c12w10 20120809

Thursday 1215-1300

row 1000m w/u

circuit

6 x 150m row (increasing pace each set from 3m/500 to 1.5m/500), 6 advanced burpees, 10 shoulder presses @ 4, 6, 10, 14, 16, 6 x 20 - 15-45s R

5 pullups

row 1000m w/u

circuit

6 x 150m row (increasing pace each set from 3m/500 to 1.5m/500), 6 advanced burpees, 10 shoulder presses @ 4, 6, 10, 14, 16, 6 x 20 - 15-45s R

5 pullups

### RobT-aus' log: y2c12w11 20120812

Sunday PM 1500-1545

row 5min w/u

bodyweight circuit (reps for first for ex decreasing each round)

5 x pullups 5 to 1, dips 6 to 2, pushups 6 to 2, 5 inverted rows 5 to 1, zercher ATG squats 10 x 10kg, jump ups 6 w/ 5kg, plank 30s

decreasing R from 1m to 0s

row/movement circuit

6 x row 150m (increasing pace from 3:30/500m to 1:45/500m), alternating burpees x 6, onto-back-and-back-up-again-without-using-handses x 6, seconds R

really, really "mushy" workout. felt good at the end.

row 5min w/u

bodyweight circuit (reps for first for ex decreasing each round)

5 x pullups 5 to 1, dips 6 to 2, pushups 6 to 2, 5 inverted rows 5 to 1, zercher ATG squats 10 x 10kg, jump ups 6 w/ 5kg, plank 30s

decreasing R from 1m to 0s

row/movement circuit

6 x row 150m (increasing pace from 3:30/500m to 1:45/500m), alternating burpees x 6, onto-back-and-back-up-again-without-using-handses x 6, seconds R

really, really "mushy" workout. felt good at the end.

### RobT-aus' log: y2c12w12 20120814

Tuesday PM

row 5min w/u

squat, press, deadlift 3 x 5 x 20, 3 x 5 x 40, 1 x 5 x 60 (4 for press)

pullup/pushup 3 x 1/2, 3 x 2/4, 3 x 3/6 30-60sR

row 5min w/u

squat, press, deadlift 3 x 5 x 20, 3 x 5 x 40, 1 x 5 x 60 (4 for press)

pullup/pushup 3 x 1/2, 3 x 2/4, 3 x 3/6 30-60sR

### RobT-aus' log: y2c13w1 20120816

Thursday AM - have appointment over lunch so AM exercise

row 5min w/u

squat 5 x bw, 20, 40, 60, 3 x 5 x 80 - a trainer was nice enough to tell me my hips were going too far forward and that it would cause problems. i wasn't the best recipient of free advice. "oh. i've a swoopy lordic curve, and this is the way i've squatted for years. Thankyou.". how can my hips go too far forward? my pelvis, maybe, my knees might be traveling a little too far forward?

press 5 x 20, 30, 3 x 5 x 42.5

deadlift 5 x 60, 3 x 100, 5 x 140

chinup x 6

row 5min w/u

squat 5 x bw, 20, 40, 60, 3 x 5 x 80 - a trainer was nice enough to tell me my hips were going too far forward and that it would cause problems. i wasn't the best recipient of free advice. "oh. i've a swoopy lordic curve, and this is the way i've squatted for years. Thankyou.". how can my hips go too far forward? my pelvis, maybe, my knees might be traveling a little too far forward?

press 5 x 20, 30, 3 x 5 x 42.5

deadlift 5 x 60, 3 x 100, 5 x 140

chinup x 6

### RobT-aus' log: y2c13w2 20120819

Sunday PM 1515 - 1640

2km walk/run - 20min

row 1000m -5-6m

squats 5 x bw, 22.5, 42.5, 62.5, 3 x 5 x 82.5

press 5 x 27.5, 3 x 37.5 3 x 5 x 47.5

deadlift 5 x 65, 3 x 105, 5 x 145

1-2mR

chinup 8

2km walk/run 20m

2km walk/run - 20min

row 1000m -5-6m

squats 5 x bw, 22.5, 42.5, 62.5, 3 x 5 x 82.5

press 5 x 27.5, 3 x 37.5 3 x 5 x 47.5

deadlift 5 x 65, 3 x 105, 5 x 145

1-2mR

chinup 8

2km walk/run 20m

### RobT-aus' log: y2c13w3 20120821

Tuesday PM 1155-1245

row 500m w/u

squat 5 x bw, 20, 25, 65, 3 x 5 x 85

press 5 x 20, 25, 35, 3 x 5 x 50

deadlift 5 x 70, 3 x 110, 5 x 150

circuit 3 x 2 x pullup, 2 x dip, 2 x triangle pushup, 2 x get down/get up

row 500m w/u

squat 5 x bw, 20, 25, 65, 3 x 5 x 85

press 5 x 20, 25, 35, 3 x 5 x 50

deadlift 5 x 70, 3 x 110, 5 x 150

circuit 3 x 2 x pullup, 2 x dip, 2 x triangle pushup, 2 x get down/get up

### Re: RobT-aus' log

Thursday PM 1145-1230

row 1000m w/u

squat 5 x bw, 20, 27.5, 67.5, 3 x 5 x 87.5

press 5 x 22.5, 4 x 32.5, 3 x 42.5, 3 x 5 x 52.5

deadlift 5 x 75, 3 x 115, 5 x 155

circuit 3 x 2 x pullup, 5 x dip, 4 x triangle pushup

Those who observe my log will notice the cyclic nature. Yes. I'm doing another weight cycle. Yes. The weights are more or less the same as they were every previous cycle. And yes, I'm going to start another SS cycle. However I'm older and I think this cycle, and the next few, will deliver some significant improvements. The 2012 goals are the 5 x 1.5bw squat and the 5 x bw press.

I'm in a better place, literally and metaphorically. The gym I'm using is decent and there's a better one very close to my new office. Life is joyous: work is a challenge, convenient and offers a future, home is rewarding and spring is approaching. Slow and steady and all that. Life is good.

row 1000m w/u

squat 5 x bw, 20, 27.5, 67.5, 3 x 5 x 87.5

press 5 x 22.5, 4 x 32.5, 3 x 42.5, 3 x 5 x 52.5

deadlift 5 x 75, 3 x 115, 5 x 155

circuit 3 x 2 x pullup, 5 x dip, 4 x triangle pushup

Those who observe my log will notice the cyclic nature. Yes. I'm doing another weight cycle. Yes. The weights are more or less the same as they were every previous cycle. And yes, I'm going to start another SS cycle. However I'm older and I think this cycle, and the next few, will deliver some significant improvements. The 2012 goals are the 5 x 1.5bw squat and the 5 x bw press.

I'm in a better place, literally and metaphorically. The gym I'm using is decent and there's a better one very close to my new office. Life is joyous: work is a challenge, convenient and offers a future, home is rewarding and spring is approaching. Slow and steady and all that. Life is good.

### RobT-aus' log: y2c13w5 20120828

Tuesday 1145-1230

row 500m w/u

squat 5 x bw, 20, 4 x 30, 3 x 50, 2 x 70, 3 x 5 x 90

press 5 x 25, 4 x 35, 3 x 45, 3 x 5 x 55

deadlift 5 x 80, 3 x 120, 5 x 160

pullup 4, 4

pushup 15, 8

row 500m w/u

squat 5 x bw, 20, 4 x 30, 3 x 50, 2 x 70, 3 x 5 x 90

press 5 x 25, 4 x 35, 3 x 45, 3 x 5 x 55

deadlift 5 x 80, 3 x 120, 5 x 160

pullup 4, 4

pushup 15, 8

### RobT-aus' log: y2c14w1 20120904

Tuesday AM

Fate has sent me running. I've managed to misplace both my gym membership card and my drivers licence, so I'm not easily able to go to the gym. So, for the first time in months, it was a run.

10min jog

6 x stair climbs (5 sets of 16 steps) w/ pushups 3 x 15, 3 x 10 - slow and steady

10min jog

my legs were shaking before I returned to the office. this will be interesting.

Fate has sent me running. I've managed to misplace both my gym membership card and my drivers licence, so I'm not easily able to go to the gym. So, for the first time in months, it was a run.

10min jog

6 x stair climbs (5 sets of 16 steps) w/ pushups 3 x 15, 3 x 10 - slow and steady

10min jog

my legs were shaking before I returned to the office. this will be interesting.

### RobT-aus' log: y2c14w2 20120906

Thursday PM 1215-1300

Gym card replaced, however it's spring in Sydney, and by gosh it's nice out.

10min jog

6 x stair climbs (5 sets of 16 steps) at increasing pace each set w/ pushups 20, 15, 12, 8, 6, 4; slow and steady, decreasing distance between hands

10min jog

gym: 1,2,3,4 pullups, 6,4,2,4 dips

and the doms. wow. it feels like my calves are the largest muscle in my body right now. incredible.

Gym card replaced, however it's spring in Sydney, and by gosh it's nice out.

10min jog

6 x stair climbs (5 sets of 16 steps) at increasing pace each set w/ pushups 20, 15, 12, 8, 6, 4; slow and steady, decreasing distance between hands

10min jog

gym: 1,2,3,4 pullups, 6,4,2,4 dips

and the doms. wow. it feels like my calves are the largest muscle in my body right now. incredible.

### RobT-aus' log: y2c14w3 120912

Wednesday PM

spring is here; the last few days have been beautiful, but haven't given me much time for training.

first big run

7kms total run

stopped at gym and did

circuit 4 to 1 pullup, pushup, dip, inverted row

2kms run/walk

90minutes... wow... let's hope my shins are ok. and now I have to sort out how I can transport work clothes given my new office has 20 lockers between 500 people, the cleaners throw out clothes left overnight in the change rooms, I now wear suits, shirts and ties, i'm not senior enough to receive an office with a wardrobe and my floor has no clothes racks... I'm pretty lucky this is the largest issue I face at work.

spring is here; the last few days have been beautiful, but haven't given me much time for training.

first big run

7kms total run

stopped at gym and did

circuit 4 to 1 pullup, pushup, dip, inverted row

2kms run/walk

90minutes... wow... let's hope my shins are ok. and now I have to sort out how I can transport work clothes given my new office has 20 lockers between 500 people, the cleaners throw out clothes left overnight in the change rooms, I now wear suits, shirts and ties, i'm not senior enough to receive an office with a wardrobe and my floor has no clothes racks... I'm pretty lucky this is the largest issue I face at work.

### RobT-aus' log: y2c14w4 20120913

Thursday PM

wandered over to gym

circuit 4 to 1 pullup, dip, pushup

wandered over to gym

circuit 4 to 1 pullup, dip, pushup

### RobT-aus' log: y2c14w5 20120914

Friday AM

9km jog - 48min

I have to leave home a lot earlier than normal, but this was still fun.

9km jog - 48min

I have to leave home a lot earlier than normal, but this was still fun.

### RobT-aus' log: y2c14w6 20120917

Monday PM

8km jog 41mins

gym - 1 to 4 circuit: pullup, dip, pushup

2km jog

.5km walk 20min all up - had to stop and buy tarragon and discover I left my wallet in the office. with my bus pass... wonderful.

8km jog 41mins

gym - 1 to 4 circuit: pullup, dip, pushup

2km jog

.5km walk 20min all up - had to stop and buy tarragon and discover I left my wallet in the office. with my bus pass... wonderful.