RobT-aus' log
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RobT-aus' log
Longtime lurker; firsttime poster.
bio: 33yrs;88kgs+/-3;180cms
exercise history: started gym exercise in late teens - on reflection spent much time doing cardio w/ light lifting from age 17-23; nothing serious, productive or what I would now call effective. 'Fun' runner from 23yrs - have run on off for 10 years - have completed two marathons (2004, 2006);4 half-marathons(2003,2005,2007,2009) - will not be going to the olympics but really enjoy it. Discovered exrx.net in 2007; have completed two Starting Strength cycles over 3 months; first in late 2009 while studying for masters; 2nd early 2010 prior to wedding.
self assessment: moderately fit; below average strength for weight. With exrx have increased interest in form.
motivation: I exercise for my general well being; I am a Librarian, I require exercise for stress management, as a hobby and to compensate for being inactive during the working day.
purpose of journal: to provide a more permanent record for my activities, as well as provide a reference for reflection.
training cycles - last edited 29/4/11 (tidied table).
Cycle02: 11/08/10 - 06/10/10: strength: 6 weeks
Cycle03: 07/10/10 - 14/10/10: maintenance and relaxation: 1 week
Cycle04: 15/10/10 - 14/11/10: strength: 4 weeks
Cycle05: 15/11/10 - 09/12/10: power/endurance: 3 weeks
Cycle06: 10/12/10 - 22/12/10: strength: 2 weeks
Cycle07: 22/12/10 - 28/12/10: gentle movement/rest: 1 week
Cycle08: 29/12/10 - 27/01/11: general preparation - see overarching program: 4 weeks
Cycle09: 28/01/11 - 28/02/11: exrx pullup challenge w/ some strength/power sessions: 4 weeks
Cycle10: 01/03/11 - 10/04/11: power: 5 weeks
Cycle11 :11/04/11 - 21/04/11: bodyweight endurance: 2 weeks
Cycle12: 25/04/11 - 30/06/11 (estimated): strength: 8 weeks
initial / overarching program: 6 routines done in sequence (A -> F) with varied rest days (0 to 3); depends on rest of my life.
A - Big walk or jog.
Intensity: Low
B - Strength Training
Squat;Shoulder press or bench press;Deadlift or power clean
Conduct: 15/10/3x5
Intensity: High
C - Cardio/physical endurance
Treadmill;Rowing machine;Stepper + abs/stretching or cycle
Conduct: 20m/20m/20m
Intensity: Low
D - Body weight circuit
Pullups;Dips;Push ups;Horizontal pulls;squats;stepups;situps;bridge
Conduct: max with good form in circuit for time
Intensity: Medium
E - Fartlek
Varied interval running
Conduct: short duration
Intensity: High
F - Body weight strength development
Pullups;Dips;Push ups;Inverted rows (feet elevated);situps;bridge
Conduct: 5 x max
Intensity: Medium
objective: by July 2011 meet the following targets for each workout - i do expect to introduce varied workouts between now and July 11:
A - Relax
B - work sets at
Squat 1.5xBW
ShoulderP .75xBW
BenchP 1xBW
DeadLift 2xBW
PowerC .75xBW
C - TreadM [email protected]/hr
Rowing [email protected]/avg or 30-32 r/m
Stepper [email protected]
D (time goal 30 minutes, 1 min rest)/F - PullUp [email protected]
Dip [email protected]
PushUp [email protected]
Horizontal [email protected]
Fast Squat 5x20w20kg
Fast StepUP 5x10w10kg
Situp 5x20
Bridge 5x2min
E Intensity
Since i've only commenced this program mid June, my first few entries will be retrospective. Here's to a good twelve months.
bio: 33yrs;88kgs+/-3;180cms
exercise history: started gym exercise in late teens - on reflection spent much time doing cardio w/ light lifting from age 17-23; nothing serious, productive or what I would now call effective. 'Fun' runner from 23yrs - have run on off for 10 years - have completed two marathons (2004, 2006);4 half-marathons(2003,2005,2007,2009) - will not be going to the olympics but really enjoy it. Discovered exrx.net in 2007; have completed two Starting Strength cycles over 3 months; first in late 2009 while studying for masters; 2nd early 2010 prior to wedding.
self assessment: moderately fit; below average strength for weight. With exrx have increased interest in form.
motivation: I exercise for my general well being; I am a Librarian, I require exercise for stress management, as a hobby and to compensate for being inactive during the working day.
purpose of journal: to provide a more permanent record for my activities, as well as provide a reference for reflection.
training cycles - last edited 29/4/11 (tidied table).
Cycle02: 11/08/10 - 06/10/10: strength: 6 weeks
Cycle03: 07/10/10 - 14/10/10: maintenance and relaxation: 1 week
Cycle04: 15/10/10 - 14/11/10: strength: 4 weeks
Cycle05: 15/11/10 - 09/12/10: power/endurance: 3 weeks
Cycle06: 10/12/10 - 22/12/10: strength: 2 weeks
Cycle07: 22/12/10 - 28/12/10: gentle movement/rest: 1 week
Cycle08: 29/12/10 - 27/01/11: general preparation - see overarching program: 4 weeks
Cycle09: 28/01/11 - 28/02/11: exrx pullup challenge w/ some strength/power sessions: 4 weeks
Cycle10: 01/03/11 - 10/04/11: power: 5 weeks
Cycle11 :11/04/11 - 21/04/11: bodyweight endurance: 2 weeks
Cycle12: 25/04/11 - 30/06/11 (estimated): strength: 8 weeks
initial / overarching program: 6 routines done in sequence (A -> F) with varied rest days (0 to 3); depends on rest of my life.
A - Big walk or jog.
Intensity: Low
B - Strength Training
Squat;Shoulder press or bench press;Deadlift or power clean
Conduct: 15/10/3x5
Intensity: High
C - Cardio/physical endurance
Treadmill;Rowing machine;Stepper + abs/stretching or cycle
Conduct: 20m/20m/20m
Intensity: Low
D - Body weight circuit
Pullups;Dips;Push ups;Horizontal pulls;squats;stepups;situps;bridge
Conduct: max with good form in circuit for time
Intensity: Medium
E - Fartlek
Varied interval running
Conduct: short duration
Intensity: High
F - Body weight strength development
Pullups;Dips;Push ups;Inverted rows (feet elevated);situps;bridge
Conduct: 5 x max
Intensity: Medium
objective: by July 2011 meet the following targets for each workout - i do expect to introduce varied workouts between now and July 11:
A - Relax
B - work sets at
Squat 1.5xBW
ShoulderP .75xBW
BenchP 1xBW
DeadLift 2xBW
PowerC .75xBW
C - TreadM [email protected]/hr
Rowing [email protected]/avg or 30-32 r/m
Stepper [email protected]
D (time goal 30 minutes, 1 min rest)/F - PullUp [email protected]
Dip [email protected]
PushUp [email protected]
Horizontal [email protected]
Fast Squat 5x20w20kg
Fast StepUP 5x10w10kg
Situp 5x20
Bridge 5x2min
E Intensity
Since i've only commenced this program mid June, my first few entries will be retrospective. Here's to a good twelve months.
Last edited by robt-aus on Thu Apr 28, 2011 9:49 pm, edited 8 times in total.
RobT-aus log: 19 July 2010
routine A
19-Jun (saturday)
4 hour slow walk - 14 kms /w wife to and from shopping centre. nice sunny day.
19-Jun (saturday)
4 hour slow walk - 14 kms /w wife to and from shopping centre. nice sunny day.
RobT-aus' log: 20 jun
Routine F: bw development
20-Jun
Pullups: 7 to 4
Dips: 8 to 2
Pushups: 15 to 6
Horizontal pulls:6 to 6
Stretching
5 sequential sets of each w 2 minutes rest in between.
bad record keeping. 1st number is max achieved each set; last number is lowest reps from all set. exhausting.
20-Jun
Pullups: 7 to 4
Dips: 8 to 2
Pushups: 15 to 6
Horizontal pulls:6 to 6
Stretching
5 sequential sets of each w 2 minutes rest in between.
bad record keeping. 1st number is max achieved each set; last number is lowest reps from all set. exhausting.
Robt-aus log: 23-jun
22-jun: rest day
23-jun
B: Strength training
23-Jun
Squat: [email protected] | [email protected] | [email protected] | 3 x 5 x 82.5kg
Shoulder Press: [email protected] | [email protected] | [email protected]
Deadlift: [email protected] | 5 @ 80kg | 5 @ 120kg
with olympic bar, attempting to use SS form.
23-jun
B: Strength training
23-Jun
Squat: [email protected] | [email protected] | [email protected] | 3 x 5 x 82.5kg
Shoulder Press: [email protected] | [email protected] | [email protected]
Deadlift: [email protected] | 5 @ 80kg | 5 @ 120kg
with olympic bar, attempting to use SS form.
robt-aus log: 24-jun
C - cardio/endurance
24-Jun
Treadmill: [email protected]
Stepper: [email protected]
Cycle: [email protected] 5
24-Jun
Treadmill: [email protected]
Stepper: [email protected]
Cycle: [email protected] 5
robt-aus log: 28-jun
D - body weight circuit
28-Jun
Start: 7:42 to 8:25 - 43 minutes - 2 minutes rest between sets
routine in circuit - max reps with good form. situps are 15; bridges for 20 second
28-Jun
Start: 7:42 to 8:25 - 43 minutes - 2 minutes rest between sets
routine in circuit - max reps with good form. situps are 15; bridges for 20 second
Last edited by robt-aus on Mon Jul 26, 2010 12:41 am, edited 1 time in total.
robt-aus log: 29-jun
E - fartlek
29-Jun
Treadmill: 35 min incline climb - increasing incline in increments of 1, from 1 to 15 degrees, every 15-40 seconds; start at 5kms/hr - at 15 degrees increase speed by 1 kms/hr; reset incline to 0 degrees and start again.
from 5kms to 9 kms
29-Jun
Treadmill: 35 min incline climb - increasing incline in increments of 1, from 1 to 15 degrees, every 15-40 seconds; start at 5kms/hr - at 15 degrees increase speed by 1 kms/hr; reset incline to 0 degrees and start again.
from 5kms to 9 kms
Last edited by robt-aus on Sat Sep 18, 2010 7:22 am, edited 1 time in total.
robt aus log - 30 jun
F - Body weight development
30-Jun
Pullups {6,3,4,3,2}
Dips {12,7,5,4,4}
Pushups {12,10,8,5,6}
Horizontal rows {10,5,6,8,8}
2 minutes rest between sets - better recording of results
exercise emphasis:
pullup - start from dead hang; chest must touch bar to be counted
dips - arms lockout each rep; attempting depth
30-Jun
Pullups {6,3,4,3,2}
Dips {12,7,5,4,4}
Pushups {12,10,8,5,6}
Horizontal rows {10,5,6,8,8}
2 minutes rest between sets - better recording of results
exercise emphasis:
pullup - start from dead hang; chest must touch bar to be counted
dips - arms lockout each rep; attempting depth
robt-aus log: 1 jul
A - gentle run
1-Jul
45 min @ 10.5kms + 5 min @ 15 kms
on treadmill in gym.
1-Jul
45 min @ 10.5kms + 5 min @ 15 kms
on treadmill in gym.
robt-aus log: 2-jul
B - strength training
2-Jul
Squat: 12 @ 7.5kgs | 10 @ 47.5kgs | 3x5 @ 87.5kgs
Shoulder: 15 @ 5kg | 8 @ 12.5kgs | 5 @ 32.5kgs
Deadlift: [email protected] | 0x120kg - grip failed immediately | 5x85kg | 4 @ 32.5
deadlift grip failed; attempted 1 farmers walk in previous session with 35 kg weight. didn't expect this level of strain.
2-Jul
Squat: 12 @ 7.5kgs | 10 @ 47.5kgs | 3x5 @ 87.5kgs
Shoulder: 15 @ 5kg | 8 @ 12.5kgs | 5 @ 32.5kgs
Deadlift: [email protected] | 0x120kg - grip failed immediately | 5x85kg | 4 @ 32.5
deadlift grip failed; attempted 1 farmers walk in previous session with 35 kg weight. didn't expect this level of strain.
Last edited by robt-aus on Mon Jul 26, 2010 2:42 am, edited 1 time in total.
robt-aus log: 4-jul
C - cardio/enduro
4-Jul
Treadmill: 20m @ 12.5kms
Cycle: 20m @ 5
Row: [email protected]
Stepper: 20m @5-6
4-Jul
Treadmill: 20m @ 12.5kms
Cycle: 20m @ 5
Row: [email protected]
Stepper: 20m @5-6
robt-log: 5 jul
D - bw circuit
5-Jul
Start: 6:10 to 6:47 - 37 min - 2 minutes rest between circuits
5-Jul
Start: 6:10 to 6:47 - 37 min - 2 minutes rest between circuits
robt-aus log: 6 jul to 12 jul
ill
6-7 to 12-7
REST
oddly - made myself ill (fatigue?) and spent many days resting
6-7 to 12-7
REST
oddly - made myself ill (fatigue?) and spent many days resting
robt-aus log: 13-jul
Mix - light return to gym
13-Jul
Aerobic, power and BW
2.4km at 14kms/hr ~ 11min
Barbell circuit 20kgs (squat | press) - 10 x 2 reps
Power clean: 5x3 @ 40kg
2x BW circuit - max reps
13-Jul
Aerobic, power and BW
2.4km at 14kms/hr ~ 11min
Barbell circuit 20kgs (squat | press) - 10 x 2 reps
Power clean: 5x3 @ 40kg
2x BW circuit - max reps
Last edited by robt-aus on Mon Jul 26, 2010 12:43 am, edited 1 time in total.
robt-aus log: 14 jul
F - bodyweight development
14-Jul
Pullup {5,5,4,4,4}
Dips {8,8,4,5,5)
Pushup {12,12,9,8,8}
Horizontal Pull up {8,8,8,6,6}
Farmers walks (short) - one armed; 32kg; 35kg; 40kg.
14-Jul
Pullup {5,5,4,4,4}
Dips {8,8,4,5,5)
Pushup {12,12,9,8,8}
Horizontal Pull up {8,8,8,6,6}
Farmers walks (short) - one armed; 32kg; 35kg; 40kg.