## RobT-aus' log

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

### RobT-aus' log: y3c1w10 20121031

Wednesday PM

row 500m w/u, 2000m 8m20s - 1st half: 2:15/500m, 2nd half: 2/500m

overhead squat 3 x 5 x bw, 3 x 5 x 20 - shakey shoulders and arms, but improving.

pullup/chinup 4 x 2,2

row 500m w/u, 2000m 8m20s - 1st half: 2:15/500m, 2nd half: 2/500m

overhead squat 3 x 5 x bw, 3 x 5 x 20 - shakey shoulders and arms, but improving.

pullup/chinup 4 x 2,2

### RobT-aus' log: y3c1w11 20121102

Friday PM

row 500m w/u 2000m 7:50 @ 1:50/500m

overhead squat 3 x 5 x bw, 3 x 5 x 25 - lots of warmup to get to this.

press 5 x 25, 62.5

row 500m w/u 2000m 7:50 @ 1:50/500m

overhead squat 3 x 5 x bw, 3 x 5 x 25 - lots of warmup to get to this.

press 5 x 25, 62.5

### RobT-aus' log: y3c1w12 20121107

Wednesday PM

row 1000m w/u slow

bodyweight circuit - 6 x (1,2,3,4,5,3 pullup, 1,2,3,4,5,3 dip, 1,2,3,4,5,3 pushup, 1,2,3,4,5,1 inverted row, 10 squats, 10 stepups, 30s plank)

press 5 x 20, 25, 3 x 65

edit: date and changed confusing rep notation

row 1000m w/u slow

bodyweight circuit - 6 x (1,2,3,4,5,3 pullup, 1,2,3,4,5,3 dip, 1,2,3,4,5,3 pushup, 1,2,3,4,5,1 inverted row, 10 squats, 10 stepups, 30s plank)

press 5 x 20, 25, 3 x 65

edit: date and changed confusing rep notation

Last edited by robt-aus on Mon Nov 26, 2012 5:11 pm, edited 2 times in total.

### RobT-aus' log: y3c1w13 20121109

Friday AM

9km run 45min (didn't have to wait at traffic lights)

circuit +4kg: 1 to 4 pullups, 1 to 4 pushups, 1 to 4 dips

9km run 45min (didn't have to wait at traffic lights)

circuit +4kg: 1 to 4 pullups, 1 to 4 pushups, 1 to 4 dips

### RobT-aus' log: y3c1w14 20121112

Monday AM

row 500m w/u

circuit 2 to 6 pullup, dip, pushup, inverted row, squat x 10 @ 6, 8, 10, 12, 14, stepup x 10 @ 6, 8, 10, 12, 14, bridge x 30s

press 6 x 20, 5 x 30, 3 x 50, 1 x 70

row 500m w/u

circuit 2 to 6 pullup, dip, pushup, inverted row, squat x 10 @ 6, 8, 10, 12, 14, stepup x 10 @ 6, 8, 10, 12, 14, bridge x 30s

press 6 x 20, 5 x 30, 3 x 50, 1 x 70

### RobT-aus' log: y3c1w15 20121114

Wednesday

row 5m w/u

interset rest was slow stepups for ~1m

pullup 6,6,4,4,3,2

dip 8,7,6,5,4

inverted row 5,4,3,2,1

pushup 10,8,7,5,3

press 5 x 20, 5 x 3 x 40

row 5m w/u

interset rest was slow stepups for ~1m

pullup 6,6,4,4,3,2

dip 8,7,6,5,4

inverted row 5,4,3,2,1

pushup 10,8,7,5,3

press 5 x 20, 5 x 3 x 40

### RobT-aus' log: y3c2w1 20121116

Friday PM

row 5m w/u

front squat 5 x bw, 20, 5 x 60, 3 x 5 x 80

deadlift 5 x 60, 3 x 100, 2 x 140, 2 x 160, 1 x 180

row 5m w/u

front squat 5 x bw, 20, 5 x 60, 3 x 5 x 80

deadlift 5 x 60, 3 x 100, 2 x 140, 2 x 160, 1 x 180

### RobT-aus' log: y3c2w2 20121120

Tuesday PM

row 5min w/u

circuit 1,2,3,4, 5, 4, 3 pullup, 1,2,3,4,5,6,4 dip, 3x8, 6, 3 x 4 pushup, 4 x 5, 4, 2x3 inverted row, squat x 10 @ 6, 8, 10, 12, 14, 16, 20, stepup x 10 @ 6, 8, 10, 12, 14, 16, 20, bridge x 30s

I suffered delightful DOMS after last Friday's deadlift revival. Literally went through a packet of ibuprofin over Saturday and Sunday. Hosting a lunch for my parents-in-law was a treat.

edit: corrected date, added DOMS comment and removed confusing rep notation

row 5min w/u

circuit 1,2,3,4, 5, 4, 3 pullup, 1,2,3,4,5,6,4 dip, 3x8, 6, 3 x 4 pushup, 4 x 5, 4, 2x3 inverted row, squat x 10 @ 6, 8, 10, 12, 14, 16, 20, stepup x 10 @ 6, 8, 10, 12, 14, 16, 20, bridge x 30s

I suffered delightful DOMS after last Friday's deadlift revival. Literally went through a packet of ibuprofin over Saturday and Sunday. Hosting a lunch for my parents-in-law was a treat.

edit: corrected date, added DOMS comment and removed confusing rep notation

Last edited by robt-aus on Mon Nov 26, 2012 5:14 pm, edited 2 times in total.

### RobT-aus' log: y3c2w3 20121122

Thursday PM

row 5min w/u

all interset rest was doing slow stepups carrying a weight

pullup 6,4,3,2,2 - 1mR

dip 10,8,6,4,2 - 1mR

pushup 8,6,4,2,3 - 1mR

3 x 4 lateral advanced burpees (burpee, jump left, burpee, jump right, repeat)

edit: date

row 5min w/u

all interset rest was doing slow stepups carrying a weight

pullup 6,4,3,2,2 - 1mR

dip 10,8,6,4,2 - 1mR

pushup 8,6,4,2,3 - 1mR

3 x 4 lateral advanced burpees (burpee, jump left, burpee, jump right, repeat)

edit: date

Last edited by robt-aus on Mon Nov 26, 2012 5:09 pm, edited 1 time in total.

### RobT-aus' log: y3c3w4 20121126

Monday PM

row 3min w/u

circuit: pullup 5, 5, 5, 4, 5; dip 4 x 8, 6, squat x 10 @ 8, 10, 12, 14, 20, stepup x 20 same weight, bridge x 30-45s

pm

9km run 54min - lots of stopping. phew...

row 3min w/u

circuit: pullup 5, 5, 5, 4, 5; dip 4 x 8, 6, squat x 10 @ 8, 10, 12, 14, 20, stepup x 20 same weight, bridge x 30-45s

pm

9km run 54min - lots of stopping. phew...

### RobT-aus' log: y3c3w5 20121128

Wednesday AM

9kms run 48min

PM

row 3min w/u

1-1.5mR between sets

chinup 6,6,6,4,3

dips 12,10,8,4,4

pushup 5 x 8 - from decreasing height

inverted rows 5,5,5,5,4 - odd. had to wait, even after asking politely to use the TRX they were near, for a person who decided to stretch under the trx to move approximately 1 foot. there was lots of space free on the floor at this time, and even right next to the guy. so I ask the guy, he says and does nothing. I ask the guy again slightly louder, and he points at it and nods. OK. after a considerable wait (3-4 minutes at least) I ended up apologising that I had to work over their leg as they clearly were not going to move (I was doing inverted rows with my feet on a railing making my body horizontal), which for some reason they weren't able to move and was underneath where my leg needed to go. As I placed my ankle on the railing the guy slapped my calf. So I just sat down, stated that i've been extremely patient and polite, and let things trail off. I then waited a bit, sitting opposite this guy who wouldn't speak to or look at me, then stood up, put my ankles where they needed to be and started exercising. 3 sets in, they moved the necessary 1 foot. odd. i'm quiet. it prompts me to wonder if i'd been rude or was totally missing some dynamic. unless i'm missing something i think i'm in the clear on this one. I think I just had a rare encounter with a) a highly territorial individual b) someone who can't hear, or doesn't speak english, c) someone for whom compromise is not an option. There was a time when I would have felt bad about this, but that time is long gone.

9kms run 48min

PM

row 3min w/u

1-1.5mR between sets

chinup 6,6,6,4,3

dips 12,10,8,4,4

pushup 5 x 8 - from decreasing height

inverted rows 5,5,5,5,4 - odd. had to wait, even after asking politely to use the TRX they were near, for a person who decided to stretch under the trx to move approximately 1 foot. there was lots of space free on the floor at this time, and even right next to the guy. so I ask the guy, he says and does nothing. I ask the guy again slightly louder, and he points at it and nods. OK. after a considerable wait (3-4 minutes at least) I ended up apologising that I had to work over their leg as they clearly were not going to move (I was doing inverted rows with my feet on a railing making my body horizontal), which for some reason they weren't able to move and was underneath where my leg needed to go. As I placed my ankle on the railing the guy slapped my calf. So I just sat down, stated that i've been extremely patient and polite, and let things trail off. I then waited a bit, sitting opposite this guy who wouldn't speak to or look at me, then stood up, put my ankles where they needed to be and started exercising. 3 sets in, they moved the necessary 1 foot. odd. i'm quiet. it prompts me to wonder if i'd been rude or was totally missing some dynamic. unless i'm missing something i think i'm in the clear on this one. I think I just had a rare encounter with a) a highly territorial individual b) someone who can't hear, or doesn't speak english, c) someone for whom compromise is not an option. There was a time when I would have felt bad about this, but that time is long gone.

### RobT-aus' log: y3c3w6 20121130

Friday AM

run 9km 48min

deadlift 5 x 70, 4 x 110, 2 x 150, 0 x 190, 0 x 180 - will just have to get stronger.

run 9km 48min

deadlift 5 x 70, 4 x 110, 2 x 150, 0 x 190, 0 x 180 - will just have to get stronger.

### RobT-aus' log: y3c3w7 20121204

TUesday PM

row 500m w/u

circuit pullup, dip, pushup, inverted row, bridge x 30

1,2,3,4,5 reps

front squat 5 x bw, 20, 30, 40, 50, 70, 3 x 90

row 500m w/u

circuit pullup, dip, pushup, inverted row, bridge x 30

1,2,3,4,5 reps

front squat 5 x bw, 20, 30, 40, 50, 70, 3 x 90

### RobT-aus' log: y3c3w8 20121206

Thursday PM

row 500m w/u

5 x pullup, pushup, dip, inverted row

front squat 5 x bw, 20, 30, 50, 3 x 70, 2 x 100

back squat 5 x bw, 30, 50, 4 x 70, 3 x 90, 2 x 110

pullup 4 x 5 x 1

dip 4 x 5 x 1

leg slappy, from last week, was in today. performing very challenging one legged bosu ball half squats. i couldn't do that.

row 500m w/u

5 x pullup, pushup, dip, inverted row

front squat 5 x bw, 20, 30, 50, 3 x 70, 2 x 100

back squat 5 x bw, 30, 50, 4 x 70, 3 x 90, 2 x 110

pullup 4 x 5 x 1

dip 4 x 5 x 1

leg slappy, from last week, was in today. performing very challenging one legged bosu ball half squats. i couldn't do that.

### RobT-aus' log: y3c4w1 20121210

Monday

row 500m w/u

squat 5 x bw, 20, 40, 60, 3 x 5 x 90

press 5 x bw, 20, 30, 3 x 5 x 40

powerclean 3 x 3 x 40, 2 x 3 x 47.5

row 500m w/u

squat 5 x bw, 20, 40, 60, 3 x 5 x 90

press 5 x bw, 20, 30, 3 x 5 x 40

powerclean 3 x 3 x 40, 2 x 3 x 47.5