## RobT-aus' log

**Moderators:** Ironman, Jungledoc, parth, stuward

### RobT-aus' log: y4c2w9 20131224

Tuesday pm

Squat 3 x 5 x 85

Press 3 x 5 x 55

Deadlift 3 x 5 x 115

Squat 3 x 5 x 85

Press 3 x 5 x 55

Deadlift 3 x 5 x 115

### RobT-aus' log: y4c2w10 20131227

Friday PM

squat 3 x 5 x 90

dip 5 x 4, 3

powerclean 5 x 3 x 65

squat 3 x 5 x 90

dip 5 x 4, 3

powerclean 5 x 3 x 65

### Re: RobT-aus' log

Monday PM

Squat 3 x 5 x 95

press 3 x 5 x 57.5

deadlift 3 x 5 x 125

Squat 3 x 5 x 95

press 3 x 5 x 57.5

deadlift 3 x 5 x 125

### RobT-aus' log: y4c2w12 20140102

Thursday PM

squat 3 x 5 x 100 (above BW - have gained more than 7 kgs in the last 4 months...)

dips 5 x 5

powerclean 5 x 3 x 67.5

pullup 3, 3, 2

squat 3 x 5 x 100 (above BW - have gained more than 7 kgs in the last 4 months...)

dips 5 x 5

powerclean 5 x 3 x 67.5

pullup 3, 3, 2

### RobT-aus' log: y4c2w13 20140103

Friday PM

5 x front squat x 8 x 30 , pullup x 3

walking on machine 20m - 1km at 5% @ 6.3km, 500m at 1.5% @ 7km, 500m at 0% at 7.5

6.5kg to remove... time for (ugh) portion control and (uuurgh) skim milk....

5 x front squat x 8 x 30 , pullup x 3

walking on machine 20m - 1km at 5% @ 6.3km, 500m at 1.5% @ 7km, 500m at 0% at 7.5

6.5kg to remove... time for (ugh) portion control and (uuurgh) skim milk....

### RobT-aus' log:y4c2w14 20140105

Sunday PM

squat 3 x 5 x 105

press 3 x 5 x 60

deadlift 3 x 5 x 135

squat 3 x 5 x 105

press 3 x 5 x 60

deadlift 3 x 5 x 135

### RobT-aus' log: y4c2w15 20140106

Monday

10 min cycling

walking outdoors

5 x 8 pushups

5 x 1 pullups

1 to 5 dips

steady walking in between

10 min cycling

walking outdoors

5 x 8 pushups

5 x 1 pullups

1 to 5 dips

steady walking in between

### RobT-aus' log: y4c2w16 20140107

Tuesday

squat 3 x 5 x 110

dips 6, 6, 6, 2, 3

power clean 5 x 3 x 70

1-2mR between sets

squats are starting to require some work! it's ace.

squat 3 x 5 x 110

dips 6, 6, 6, 2, 3

power clean 5 x 3 x 70

1-2mR between sets

squats are starting to require some work! it's ace.

### RobT-aus' log: y4c2w17 20140108

Wednesday

front squat 5 x 8 x 35

chinup 5 x 2

treadmill 12 minutes

front squat 5 x 8 x 35

chinup 5 x 2

treadmill 12 minutes

### RobT-aus' log: y4c2w18 20140109

Thursday

squat 3 x 5 x 115

press 2 x 5 x 62.5; 1 x 4 x 62.5

deadlift 2 x 5 x 140; 5 x 1 x 140

squat 3 x 5 x 115

press 2 x 5 x 62.5; 1 x 4 x 62.5

deadlift 2 x 5 x 140; 5 x 1 x 140

### RobT-aus' log: y4c2w19 20140110

Friday

walk outside

pushups 5 x 9

chinups 3 x 3, 2 x 1

dips 3 x 6, 1, 6, 2

walk outside

pushups 5 x 9

chinups 3 x 3, 2 x 1

dips 3 x 6, 1, 6, 2

### RobT-aus' log: y4c2w20 20140112

Sunday PM

squat 3 x 5 x 120

dips 5 x 6

power clean 3 x 60, 4 x 3 x 72.5, 2 x 72.5

squat 3 x 5 x 120

dips 5 x 6

power clean 3 x 60, 4 x 3 x 72.5, 2 x 72.5

### RobT-aus' log: y4c2w21 20140114

Tuesday PM

squat 3 x 5 x 125

press 3 x 5 x 55 (reset)

deadlift 3 x 5 x 145

squat 3 x 5 x 125

press 3 x 5 x 55 (reset)

deadlift 3 x 5 x 145

### RobT-aus' log: y4c2w22 20140105

Wednesday

walk outside

pushups 5 x 10

pullups 5 x 3

dips 5 x 6

walk outside

pushups 5 x 10

pullups 5 x 3

dips 5 x 6

### RobT-aus' log: y4c2w23 20140117

Friday PM

squat 3 x 5 x 130 - bar not correctly secured so experienced some forward movement. legs and back however are smashing it.

dips 5 x 7

powerclean 2 x 3 x 75, 1 x 75 then on 2nd rep left arm experienced a shock as I pulled to catch the bar and thought it was time to stop.

squat 3 x 5 x 130 - bar not correctly secured so experienced some forward movement. legs and back however are smashing it.

dips 5 x 7

powerclean 2 x 3 x 75, 1 x 75 then on 2nd rep left arm experienced a shock as I pulled to catch the bar and thought it was time to stop.