RobT-aus' log
Moderators: Ironman, Jungledoc, parth, stuward
robtaus - log: 15 jul
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.
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.
Last edited by robt-aus on Mon Jul 26, 2010 2:44 am, edited 1 time in total.
robt-aus log: 17 jul
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
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 log: 18-jul
C - cardio
18-Jul
treadmill: 20m @ 13 kms
Stepper: 20m - [email protected],[email protected]
Cycle: [email protected]
18-Jul
treadmill: 20m @ 13 kms
Stepper: 20m - [email protected],[email protected]
Cycle: [email protected]
robt-aus log: 20-jul
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.
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 log: 21 jul
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;
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 log: 22-jul
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
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 log: 24-jul
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.
A - easy walk
24-jul
14 kms return walk outside with wife to go shopping/carried shopping back. nice day good fun.
robt-aus log: 25-jul
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.
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' log: 26 - 29 July
No gym for four days.
light walking outdoors during lunch.
light walking outdoors during lunch.
robt-aus' log: 5 August 10
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.
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.
rob-t aus' log: 6 - 8 August 2010
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.
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' log: 6 august 2010
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.
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' log: 11 August 2010
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.
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' log: 14 August 2010
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.
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' log: 15 August 2010
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.
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.