Sunday
AM in gym
F routine
1.5kms jog to gym
2x500 m row warm up
2 warmup sets {0,1}
Pullup {3,3,3,3,4}
Dip {7,7,7,7,7}
Pushup {10,10,10,11,11}
IR {5,5,6,6,6}
1mR between sets
Powerclean 5x3 40 kg - 1mR
6 chinups
1.5kms walk home (nice and sunny today - spring).
RobT-aus' log
Moderators: Ironman, Jungledoc, ianjay, stuward
robt-aus' log: 14 September 2010
Tuesday
PM in gym
F routine
2x500m row w/u
2 set w/u {0,1}
Pullup {3,3,3,3,4}
Dip {7,7,7,7,7}
Pushup {10,10,11,11,8}
IR {6,6,6,6,6}
1mR
Powerclean 5x3 @ 42.5kg
1mR
7 chinups
PM in gym
F routine
2x500m row w/u
2 set w/u {0,1}
Pullup {3,3,3,3,4}
Dip {7,7,7,7,7}
Pushup {10,10,11,11,8}
IR {6,6,6,6,6}
1mR
Powerclean 5x3 @ 42.5kg
1mR
7 chinups
robt-aus' log: 15 September
Wednesday
PM outside
E routine (instead of A)
light jogging/active w/u
4x100m sprints - long rest (> 90 seconds)
8x25m sprints - short rest (< 45 seconds)
short session - had to cook dinner. actually baked (red kidney) beans. tasty.
PM outside
E routine (instead of A)
light jogging/active w/u
4x100m sprints - long rest (> 90 seconds)
8x25m sprints - short rest (< 45 seconds)
short session - had to cook dinner. actually baked (red kidney) beans. tasty.
robt-aus' log: 16 September 2010
Thursday
F routine
PM in gym
2x500m row w/u
2 w/u sets
pullup {3,3,3,3,4}
dip {7,7,7,7,7}
pushup {10,10,10,11,11}
IR {6,6,6,6,6}
1mR
many minutes rest
powerclean 5x3 @ 42.5kg
1mR
7 chins
F routine
PM in gym
2x500m row w/u
2 w/u sets
pullup {3,3,3,3,4}
dip {7,7,7,7,7}
pushup {10,10,10,11,11}
IR {6,6,6,6,6}
1mR
many minutes rest
powerclean 5x3 @ 42.5kg
1mR
7 chins
robt-aus' log: 18 September 2010
Saturday
AM outdoors near apartment
A routine
went for a swim in the ocean. froze. ran out and did a 500m sand jog. defrosted.
then changed and walked ~5 kms with wife to market to buy food. non-scenic route - busy day.
followed this by attending two birthday parties. i ate ALL the cake i could get my hands on. and yesterday's office drinks were excessive. felt like an extra, thankfully not a lead, in mad men. take that, hard earned gains.
AM outdoors near apartment
A routine
went for a swim in the ocean. froze. ran out and did a 500m sand jog. defrosted.
then changed and walked ~5 kms with wife to market to buy food. non-scenic route - busy day.
followed this by attending two birthday parties. i ate ALL the cake i could get my hands on. and yesterday's office drinks were excessive. felt like an extra, thankfully not a lead, in mad men. take that, hard earned gains.
robt-aus' log: 19 September 2010
Sunday
AM in gym
F routine
1.5 kms jog w/ interval increases
2x500m row w/u - one slow, one ~ 30
2 sets w/u 0,1
pullups 3,3,3,3,3 - couldn't complete the 4th rep of the 5th set. was just hanging there 9/10ths of the way up.
dips 7,7,7,7,8 - last set finally broke through... last rep for the 8th an honest grind. +2 dips in total volume over 3 weeks, and i'm really happy.
pushup 10,10,10,11,11 - holding steady - speed has improved.
inverted row 6,6,6,6,6,6 - these are weird - last rep is a total fight from 1st set.
1mR between sets
powerclean 5x3 45kgs - speed suffered in final sets.
1mR
7 chins
AM in gym
F routine
1.5 kms jog w/ interval increases
2x500m row w/u - one slow, one ~ 30
2 sets w/u 0,1
pullups 3,3,3,3,3 - couldn't complete the 4th rep of the 5th set. was just hanging there 9/10ths of the way up.
dips 7,7,7,7,8 - last set finally broke through... last rep for the 8th an honest grind. +2 dips in total volume over 3 weeks, and i'm really happy.
pushup 10,10,10,11,11 - holding steady - speed has improved.
inverted row 6,6,6,6,6,6 - these are weird - last rep is a total fight from 1st set.
1mR between sets
powerclean 5x3 45kgs - speed suffered in final sets.
1mR
7 chins
robt-aus' log: 21 September 2010
Tuesday
PM in gym
F routine
1000m row (500m gentle, 500m intense)
2 w/u sets
1mR between ex
pullup 3,3,3,3,4
dip 7,7,7,8,8
pushup 10,10,11,11,11
inverted row 6,6,6,6,6 - could not complete 7th rep in 5th set
many minutes rest while finding a bar
powerclean 5x3 50kg (but not olympic bar, which i usually use, so it's probably much lighter than normal - attempted to focus on speed.)
1mR
7 chins
500m rowing machine warmdown
5 chins
PM in gym
F routine
1000m row (500m gentle, 500m intense)
2 w/u sets
1mR between ex
pullup 3,3,3,3,4
dip 7,7,7,8,8
pushup 10,10,11,11,11
inverted row 6,6,6,6,6 - could not complete 7th rep in 5th set
many minutes rest while finding a bar
powerclean 5x3 50kg (but not olympic bar, which i usually use, so it's probably much lighter than normal - attempted to focus on speed.)
1mR
7 chins
500m rowing machine warmdown
5 chins
robt-aus' log: 22 September 2010
Wednesday
A routine
PM outside and in gym
7 kms jog with 4x 300-400m interval sprints from city to the gym ~40 minutes
2mR between
pullup + 10kg 3,3,2
dip + 10kg 5,5,5
pushup + 10kg 10,10,6
wow. i've become really good at doing three pullups. that's not the goal.
pullup + 5kg 3
dip + 5kg 5
pushup + 5kg 10
pullup bw 3,3
dip bw 5,5
pushup bw 10,6
1.5kms jog to home
A routine
PM outside and in gym
7 kms jog with 4x 300-400m interval sprints from city to the gym ~40 minutes
2mR between
pullup + 10kg 3,3,2
dip + 10kg 5,5,5
pushup + 10kg 10,10,6
wow. i've become really good at doing three pullups. that's not the goal.
pullup + 5kg 3
dip + 5kg 5
pushup + 5kg 10
pullup bw 3,3
dip bw 5,5
pushup bw 10,6
1.5kms jog to home
Last edited by robt-aus on Thu Sep 23, 2010 5:09 am, edited 1 time in total.
robt-aus' log: 23 September 2010
Thursday
PM in gym
F routine
1000m rowing warmup (500m slow 500m fast)
2 w/u sets
1mR between sets
pullup 3,3,3,4,4
dip 7,7,8,8,8
pushup 11,11,11,11,11
ir 6,6,6,6,7,5 - increased too soon
several minutes rest finding bar - olympic this time
powerclean 5x3 @ 45 kg
1mR between sets
chins 5,4
PM in gym
F routine
1000m rowing warmup (500m slow 500m fast)
2 w/u sets
1mR between sets
pullup 3,3,3,4,4
dip 7,7,8,8,8
pushup 11,11,11,11,11
ir 6,6,6,6,7,5 - increased too soon
several minutes rest finding bar - olympic this time
powerclean 5x3 @ 45 kg
1mR between sets
chins 5,4
robt-aus' log: 24 September 2010
Friday
AM
A routine
outside and in gym
8.5 kms jog to work + 3.5kg backpack with 4x100 increases - 50 min
at gym
pullup +3.5kg 5,4,3
dip + 3.5kg 8,6,5
pushup + 3.5kg 10,8,6
too much from last night. going to give it a rest for a few days.
AM
A routine
outside and in gym
8.5 kms jog to work + 3.5kg backpack with 4x100 increases - 50 min
at gym
pullup +3.5kg 5,4,3
dip + 3.5kg 8,6,5
pushup + 3.5kg 10,8,6
too much from last night. going to give it a rest for a few days.
robt-aus' log: 24 September 2010
Friday
PM after work
A routine
outside and to gym
7.0 kms jog to gym with 4x100m sprints + 4x25m sprints + 3.5kg backpack. ~ 50 minutes.
@ gym
TGU's - 1xeach arm with kettlebell - 4kg,8kg,10kg,12kg,14kg,16kg,20kg then flipped 20kg bell with wrist and smashed it into my forearm. smart. really smart. i guess it's like learning the shoulder press - you only smash yourself once.
then went home with wife. i've earnt an icepack and a wine, not necessarily in that order.
PM after work
A routine
outside and to gym
7.0 kms jog to gym with 4x100m sprints + 4x25m sprints + 3.5kg backpack. ~ 50 minutes.
@ gym
TGU's - 1xeach arm with kettlebell - 4kg,8kg,10kg,12kg,14kg,16kg,20kg then flipped 20kg bell with wrist and smashed it into my forearm. smart. really smart. i guess it's like learning the shoulder press - you only smash yourself once.
then went home with wife. i've earnt an icepack and a wine, not necessarily in that order.
robt-aus' log: 25 September 2010
Saturday
A routine
AM
7kms walk to shops
A routine
AM
7kms walk to shops
robt-aus' log: 27 september 2010
Monday
PM in gym
F routine
1000m row warmup
2 w/u sets
1mR between sets
pullup 3,3,3,4,4
dip 7,8,8,8,8
pushup 11,11,11,11,12
inverted row 6,6,6,6,6
many minutes rest finding bar
powerclean 5x3 65kgs
shoulder press 2 60kg
many minutes rest
8 chins
4 chins
3 chins
PM in gym
F routine
1000m row warmup
2 w/u sets
1mR between sets
pullup 3,3,3,4,4
dip 7,8,8,8,8
pushup 11,11,11,11,12
inverted row 6,6,6,6,6
many minutes rest finding bar
powerclean 5x3 65kgs
shoulder press 2 60kg
many minutes rest
8 chins
4 chins
3 chins
robt-aus' log: 28 September 2010
Tuesday
PM outside
E routine
short jogging - various active warmups (running forwards /backwards/sideways/heel to backside/knees up high/bouncing/lunges short and long/long stride/short stride/heel placement emphasis/toe push-spring emphasis/some arm windmill stuff for shoulders)
nb: this stuff is a blast for me because it looks like you're mucking around, but I find is significantly better preparation than static stretching, like the standing quad and ankle stretches. only thing i actually loosen up statically is my hips/waist - for me lower back comfort is critical for longer runs.
4x100m increasing pace runs - locking in back/tightening things up
4x100m sprints - walked back to start at slow walk > 90 seconds
10x5 second bursts < 10 seconds rest
jog-pushup-burpee every 5-8 seconds for 100m - really slow so probably did about 15 times
jogged home
PM outside
E routine
short jogging - various active warmups (running forwards /backwards/sideways/heel to backside/knees up high/bouncing/lunges short and long/long stride/short stride/heel placement emphasis/toe push-spring emphasis/some arm windmill stuff for shoulders)
nb: this stuff is a blast for me because it looks like you're mucking around, but I find is significantly better preparation than static stretching, like the standing quad and ankle stretches. only thing i actually loosen up statically is my hips/waist - for me lower back comfort is critical for longer runs.
4x100m increasing pace runs - locking in back/tightening things up
4x100m sprints - walked back to start at slow walk > 90 seconds
10x5 second bursts < 10 seconds rest
jog-pushup-burpee every 5-8 seconds for 100m - really slow so probably did about 15 times
jogged home
robt-aus' log: 29 September 2010
Wednesday
AM/PM in afternoon in different gym
F routine
1000m row warmup
2w/u sets
1mR
pullup 3,3,3,4,4
dip 8,8,8,8,8
pushup 11,11,12,12,15
NO IR
powerclean 5x3 @ 65 kgs
1mR
3 x 4 chins
AM/PM in afternoon in different gym
F routine
1000m row warmup
2w/u sets
1mR
pullup 3,3,3,4,4
dip 8,8,8,8,8
pushup 11,11,12,12,15
NO IR
powerclean 5x3 @ 65 kgs
1mR
3 x 4 chins