## RobT-aus' log

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

### RobT-aus' log: y4c6 20140514

Monday pm

6km run

6km run

### RobT-aus' log: y4c6 20140514 and 15

Wednesday

6km run - 27m10s

Thursday

bodyweight circuit 1 to 5 pullup, dip, pushup, inverted row, stepup

6km run - 27m10s

Thursday

bodyweight circuit 1 to 5 pullup, dip, pushup, inverted row, stepup

Last edited by robt-aus on Sun May 18, 2014 10:18 pm, edited 1 time in total.

### RobT-aus' log: y4c6 20140519

Thursday (16) and Monday (19)

bodyweight circuit - condensed. 1 to 5 pullup, pushup, dip, ir.

then some planks and crunches. for confusion.

bodyweight circuit - condensed. 1 to 5 pullup, pushup, dip, ir.

then some planks and crunches. for confusion.

### RobT-aus' log: y4c6 20140520

Tuesday

bodyweight circuit (pullups, dips, inverted rows, farmers walk) then some stepups for the final sets.

bodyweight circuit (pullups, dips, inverted rows, farmers walk) then some stepups for the final sets.

### RobT-aus' log: y4c6 20140521

Wednesday

short jog

basic full body moves - slow advanced burpee x 1...4; pommel x 1...4; stand up 1...4

short jog

basic full body moves - slow advanced burpee x 1...4; pommel x 1...4; stand up 1...4

### RobT-aus' log: y4c6 20140528 29 30

Wednesday

6km run

Thursday

bodyweight circuit

Friday

bodyweight circuit + used a yellow band to help with pullups after I failed.

6km run

Thursday

bodyweight circuit

Friday

bodyweight circuit + used a yellow band to help with pullups after I failed.

### RobT-aus' log: y4c6 20140605

Thursday

stair running

stair running

### RobT-aus' log: y4c7 20140701

Tuesday

bodyweight and 20kg bar weight circuit

last Wednesday

6km run 31m50s

between the start of June I decided to stop exercising to recover from injuries to my wrist and ankle. it was fun to return to the gym.

bodyweight and 20kg bar weight circuit

last Wednesday

6km run 31m50s

between the start of June I decided to stop exercising to recover from injuries to my wrist and ankle. it was fun to return to the gym.

### RobT-aus' log: y4c7 20140702

Wednesday

6km jog

3 x 5 complex: pushup, deadlift, curl, squat, press w/ 4,6,8kg

6km jog

3 x 5 complex: pushup, deadlift, curl, squat, press w/ 4,6,8kg

### RobT-aus' log: y4c7 20140703

Thursday

circuit 3 x 5 x complex: pushup, deadlift, curl, press, lateral raise, front raise, row, squat w/ 4,6,8kg

circuit 3 x 5 x complex: pushup, deadlift, curl, press, lateral raise, front raise, row, squat w/ 4,6,8kg

### RobT-aus' log: y4c7 20140707

Monday

circuit: 3 x 6 x squat 20kg, press 35kg, deadlift 35kg

standing up and sitting down without using hands

3 x 6 pushups

circuit: 3 x 6 x squat 20kg, press 35kg, deadlift 35kg

standing up and sitting down without using hands

3 x 6 pushups

### RobT-aus' log: y4c7 20140708

Tuesday

circuit 3 x 5 x complex: 2 x (pushup, deadlift, curl, press, lateral raise, front raise, row, squat w/ 4,6,8kg)

circuit 3 x 5 x complex: 2 x (pushup, deadlift, curl, press, lateral raise, front raise, row, squat w/ 4,6,8kg)

### RobT-aus' log: y4c7 20140709-10

Wednesday 09th

6km run - 32m50s

Thursday

circuit 3 x 5 x complex: (3 x pushup, deadlift, curl, press, lateral raise, front raise, row, 3 x situp) w/ 4,6,8kg

6km run - 32m50s

Thursday

circuit 3 x 5 x complex: (3 x pushup, deadlift, curl, press, lateral raise, front raise, row, 3 x situp) w/ 4,6,8kg

### RobT-aus' log: y4c7 20140713

Sunday

squat 3 x 5 x 70

press 3 x 5 x 40

deadlift 3 x 5 x 100

5 x 1 pullup 1 dip

5 x 2 chinup 2 dip

squat 3 x 5 x 70

press 3 x 5 x 40

deadlift 3 x 5 x 100

5 x 1 pullup 1 dip

5 x 2 chinup 2 dip

### RobT-aus' log: y4c7 20140716

Wednesday

squat 3 x 5 x 80

press 3 x 5 x 45

deadlift 3 x 5 x 125

squat 3 x 5 x 80

press 3 x 5 x 45

deadlift 3 x 5 x 125