RobT-aus' log

[robt-aus]

A - big walk/gentle run

15-Jul

7 kms run - from work to gym with backpack

at gym:
rolls (falling down and getting up with no use of arms)

1 lh 1 rh turkish getups @ 0kg, 5kg, 10kg, 20 kg - really hard.

[robt-aus]

B - strength training routine

17-Jul

5 kms run (from home around park to gym) - gentle pace
Squat: [email protected];[email protected];[email protected];3x5x90kgs
Shoulder Press: [email protected];[email protected];3x5x20kgs
Deadlift: 5x20kg; 5x120kgs

w olympic bar

[robt-aus]

C - cardio

18-Jul

treadmill: 20m @ 13 kms

Stepper: 20m - [email protected],[email protected]

Cycle: [email protected]

[robt-aus]

D - bw circuit

20-Jul

Start: 7:11
Finish: 7:43
32 minutes

two minutes rest between set - doing max reps before form degrades - aiming for power/speed.

[robt-aus]

E - fartlek

21-Jul

on treadmill in gym

incline climb from 1 to 15 at 6/7kms + incline sprints ( short time - 20/30 sec at steep incline at 10/12 kms/hr)
at 0 degrees short sprints (100 m) intervals up to 20 km/hr -
5.5kms in 50 minutes;

[robt-aus]

F - Body Weight development

22-Jul

Pullup {5,5,4,3,3}
Dip {13,8,4,5,4}
Pushup {14,14,12,10,10}
Horizontal pulls {8,8,8,8,6}
Rolls

[robt-aus]

23-jul: rest

A - easy walk

24-jul

14 kms return walk outside with wife to go shopping/carried shopping back. nice day good fun.

[robt-aus]

B - strength

25-jul

Squat: 12 @ 2.5kgs, 10 @ 12.5 kgs, 8 @ 52.5 kgs, 3x5 @ 92.5 kgs
Press: 12 @ 2.5kgs, 10 @ 7.5 kgs, 8 @ 12.5 kgs, 3x5 @ 22.5 kgs
Dead: 8 @ 22.5 kgs, 5 @ 122.5 kgs

500m warmdown on rower

resetting press felt good - feels like I have room to improve now;
deadlift grip appears to be limiting lift - don't want to use straps yet.

[robt-aus]

No gym for four days.

light walking outdoors during lunch.

[robt-aus]

return to exercise activities

10 m treadmill @ 10 kms/hr
1200m row
10 m stepper @ 5
1000m row

barbell circuit - 1xpower clean, 1xshoulder press, 1xfront squat
10reps @ 10kgs; 15kgs; 30kgs
5reps @ 50kgs

4 pullups, 4 deep dips, 12 pushups, 6 inverted rows (feet elevated)

finally return to exercise after another extended break. wife and I are at different stages of recovery from mild cold, but mild cold kept me out of gym since 26 July. so much ground to recover.

[robt-aus]

no gym exercise Fri - Sun.
wife and I walked out and about for half a day on Sat - got mild sunburn even though is still winter here;
did some domestics on Sun, involved carrying shopping and vacuum.
did not run in city to surf, large (80000 + participants) 14km run, but did think about it a lot.

[robt-aus]

return to the gym!

did a shortened F - except 3xmax

warmup: stretching & 500m row

Pullups: {5,4,2}
Dips: {10,5,5}
Pushup: {15,12,14}
Inverted row: {6,6,5}
Squats @ 20kg 3x20
Situps 3x10
Bridges 3x20s

2 minute rest between sets. Good fun.

[robt-aus]

F routine - except 4 sets not 5 - will work on this routine for a while.

2 warmup sets of all exercises - 1 or 2 reps each.

pullup: {6,5,3,2}
dip: {11,7,7,6}
pushup: {17,14,12,9}
inverted row (feet elevated): {8,6,4,3)

complex x 4
{squats 20 x 22.5kg;
stepups 10 x 10kg;
situps 10 (fast);
bridge 20 secs }

between 2-3 minutes rest between sets.
inspired by timing thread in http://exrx.net/forum/viewtopic.php?t=7170; bought new watch.

my turn to cook tonight: two egg skim milk (only milk in the fridge) omlette with salami slices, raw baby spinach leaves with walnut oil and sunflower seeds, half an avocado and half a raw tomato with olive oil and pepper. i'm popular in the apartment tonight.

[robt-aus]

walked ~ 7kms with wife to get shopping.

time was short (appointment at cinema) so caught bus back home.

previously had estimated distance, but google indicates the route really is about 7kms:
http://maps.google.com.au/maps?f=d&sour ... 8&t=h&z=14

spring is approaching, so we get a nice blast of sunshine and ocean breezes. not to mention some small hills.

[robt-aus]

routine D

Some differences from normal routine:
1. 4 sets instead of 5
2. Did this outside near my apartment
3. 7:30 - 9:00 AM Sunday morning - I mostly exercise after 6pm in a gym.
4. Improvised equipment: wooden beam for pull ups; two bicycle tethering loops for dips; fence for inverted rows; park bench for stepups. All required different grips and were different distances apart.
5. Wore mp3 player; listened to the dead weather and the presets.

I think (hope?) these variations explain the pushup increase and dip/inverted row decrease.

did not time circuit; jogged to and from site; to clarify, my conduct is 1 set pulls,pushes,dips,irs,squat,stepup,situp,bridge, rest, repeat

pullups {5,5,5,4}
pushups {20,20,20,20}
dips {4,3,3,2}
inverted rows {4,3,4,8}

complex x 4 {
squat 25 x bw
stepup 10 x bw
situp x 10
bridge x 20 seconds
}

jogging/walking between exercises - 1-4 minutes with some forward rolls http://www.aikidoferret.com/tech/ (this is informative?) | http://www.wikihow.com/Perform-a-Forward-Roll-in-Aikido and pinecone throwing and chasing to catch. don't own a dog (or a ferret). don't appear to have great hand-eye co-ordination, for those that wonder why I practice rolling when playing catch...

then to mix it up, did short circuit:
AMRAP pullups {5,5,4,4}
100m run, with increasing speed each run. final run was sprint (for me).
1min walk back

cooked breakfast: 2 poached eggs, loose raw baby spinach, half tomato and (a big) mushroom fried in olive oil, half an avocado with lemon juice. wanted bacon but everything in store had ingredients i can't pronounce.