Tuesday
PM in gym
6 days rest - cautionary pause. last week thought I had aggravated the mesh over a repaired inguinal hernia. turns out it was just muscle strain in the area where the mesh just happened to be located. wife reports i'm losing some flab, which may indicate the visceral/subcutaneous stuff around that region is reducing. or not. wikipedia. a dr's worst friend.
return to gym activities
2.4kms run - 10m 15sec
circuit - pullup, dip, pushup, inverted row - 20-30 seconds rest between ex.
2 w/u sets
1st: 8,16,25,8 - a few minutes rest
2nd: 3,2,10,8 - a few minutes rest
3rd: 4,7,13,3 - a few minutes rest
4th: 3,3,7,3 - a few mins R
5th: 2,3,7,3
5x1 60kg push press - no idea why.
RobT-aus' log
Moderators: Ironman, Jungledoc, ianjay, stuward
robt-aus' log: 7 October 2010
Thursday
PM in gym
C/B routines
2000m row warmup - 1000 easy, 1000 hard
stepper 10 min; 5m @ 5, 5m @ 6
1200m row - avg 32 strokes/min
stepper 8m; 4m @ 6, 4m @ 7
1000m row - avg 32 strokes/min
stepper 8m; 4m @ 7, 4m @ 8
800m row - avg 32 strokes/min
treadmill - 20m; 3kms total; 10minutes at 10kms/hr. 15kms/hr surge for 500m, 17.5kms/hr surge for 500m, 20kms/hr surge for 250m. recovery pace was 5 kms/hr.
rest between ex was time taken to clean machine and move to next machine
6 pullup; 6 parallel grip pulls; 5 chins
PM in gym
C/B routines
2000m row warmup - 1000 easy, 1000 hard
stepper 10 min; 5m @ 5, 5m @ 6
1200m row - avg 32 strokes/min
stepper 8m; 4m @ 6, 4m @ 7
1000m row - avg 32 strokes/min
stepper 8m; 4m @ 7, 4m @ 8
800m row - avg 32 strokes/min
treadmill - 20m; 3kms total; 10minutes at 10kms/hr. 15kms/hr surge for 500m, 17.5kms/hr surge for 500m, 20kms/hr surge for 250m. recovery pace was 5 kms/hr.
rest between ex was time taken to clean machine and move to next machine
6 pullup; 6 parallel grip pulls; 5 chins
robt-aus' log: 8 October 2010 - 17 October 2010
From Sat 9 Oct 10 - Thu 14 Oct 10
in hotel in Darwin, Northern Territory, Aus for work
did not take accurate records, and avoided computer after work was done.
swam twice a day for between 10 and 30 minutes. Darwin is hot and humid, and i'm not a very good swimmer. pool work was perfect for stress management (work related issues) and cooling down, as well as providing a challenge, as I found basics like 25m laps were difficult. i also did underwater swims for breathing exercises and treaded water for as long as I could, which wasn't very long.
these sessions were mostly unstructured, but was totally different from my regular exercises. by the end of my stay I did notice slight improvements in the distance i could cover underwater and I could swim more laps without stopping. i have now convinced myself you make the biggest gains from practicing your weakest activities.
Fri 15 Oct 10 to Sun 17 Oct 10
Lots of time in car, but did a bit of walking in kakadu national park over trails and into rock formations. not normally difficult, but in 35+ degrees celcius (95+ f) temperatures i found things a challenge.
in hotel in Darwin, Northern Territory, Aus for work
did not take accurate records, and avoided computer after work was done.
swam twice a day for between 10 and 30 minutes. Darwin is hot and humid, and i'm not a very good swimmer. pool work was perfect for stress management (work related issues) and cooling down, as well as providing a challenge, as I found basics like 25m laps were difficult. i also did underwater swims for breathing exercises and treaded water for as long as I could, which wasn't very long.
these sessions were mostly unstructured, but was totally different from my regular exercises. by the end of my stay I did notice slight improvements in the distance i could cover underwater and I could swim more laps without stopping. i have now convinced myself you make the biggest gains from practicing your weakest activities.
Fri 15 Oct 10 to Sun 17 Oct 10
Lots of time in car, but did a bit of walking in kakadu national park over trails and into rock formations. not normally difficult, but in 35+ degrees celcius (95+ f) temperatures i found things a challenge.
robt-aus' log: 18 October 2010
Monday
PM in regular gym
no set routine right now - return to gym
1000m row warmup
2 x body weight warmups 0,1 reps
clean to shoulder press 5x30,5x40,5x50,3x55
deadlift 5x60,5x100,5x120,10x60
pullups 5,5,3
weird rests between activities
PM in regular gym
no set routine right now - return to gym
1000m row warmup
2 x body weight warmups 0,1 reps
clean to shoulder press 5x30,5x40,5x50,3x55
deadlift 5x60,5x100,5x120,10x60
pullups 5,5,3
weird rests between activities
robt-aus' log: 21 October 2010
Thursday
PM in gym
Return to Gym - fighting demotivation and had additional days rest after deadlifting on 18 October.
weights are in kg, including bar
1.5kms jog to gym
Squats 10xbar,10x10,6x40,5x60,5x80,3x5x100 - weird rests
supersetted with mid lunges for first 3 sets
Benchpress 10xbar,10x30,8x40,5x60,2x5x80,1x4x80 - weird rests
BW circuit - pullups, dips, pushups, inverted row - not many reps each
1.2kms jog to beach - had a swim.
0.3 walk home
feels like i might be testing for weights to use as a starting point for another SS cycle.
PM in gym
Return to Gym - fighting demotivation and had additional days rest after deadlifting on 18 October.
weights are in kg, including bar
1.5kms jog to gym
Squats 10xbar,10x10,6x40,5x60,5x80,3x5x100 - weird rests
supersetted with mid lunges for first 3 sets
Benchpress 10xbar,10x30,8x40,5x60,2x5x80,1x4x80 - weird rests
BW circuit - pullups, dips, pushups, inverted row - not many reps each
1.2kms jog to beach - had a swim.
0.3 walk home
feels like i might be testing for weights to use as a starting point for another SS cycle.
robt-aus' log: 24 October 2010
Sunday
PM in gym
no routine - weight in kg including bar
1000m rowing machine warmup
squat 2x5xbar, 5x40,5x60,5x80,3x5x102.5
shoulderpress 2x5xbar,5x30,3x5x50
deadlift 5x60,5x102.5,10x65
inconsistent rest between sets
3 circuits of bodyweight ex
pullup,dip,pushup,inverted row
6,10,10,5
3,4,7,5
2,dnc,dnc,dnc
PM in gym
no routine - weight in kg including bar
1000m rowing machine warmup
squat 2x5xbar, 5x40,5x60,5x80,3x5x102.5
shoulderpress 2x5xbar,5x30,3x5x50
deadlift 5x60,5x102.5,10x65
inconsistent rest between sets
3 circuits of bodyweight ex
pullup,dip,pushup,inverted row
6,10,10,5
3,4,7,5
2,dnc,dnc,dnc
robt-aus' log: 26 October 2010
Tuesday
PM in gym
all weight in kg inc bar
500m row warmup
squat 5x20,5x65,3x5x105
shoulderpress 5x20, 5x32.5, 3x5x52.5
deadlift 5x52.5, 5x112.5, 6x50
1-3mR between sets
bw circuit - pullup,dip,pushup,inverted row
6,10,12,6
5,6,8,5
4,3,3,2
all fall down.
PM in gym
all weight in kg inc bar
500m row warmup
squat 5x20,5x65,3x5x105
shoulderpress 5x20, 5x32.5, 3x5x52.5
deadlift 5x52.5, 5x112.5, 6x50
1-3mR between sets
bw circuit - pullup,dip,pushup,inverted row
6,10,12,6
5,6,8,5
4,3,3,2
all fall down.
robt-aus' log: 28 august 2010
Thursday
PM in gym
all weights in kg inc bar
2x500m rowing machine warmup
squat
5x20
5x47.5
5x67.5
3x5x107.5
benchpress
5x20
5x30
5x50
3x5x70
powerclean
3x25
3x45
changed bars - was using really rough grain oly bar that tore hands
switched to lighter and smoother bar
3x45
4x3x50
pullup
6,5,3
1-2mR between ex
PM in gym
all weights in kg inc bar
2x500m rowing machine warmup
squat
5x20
5x47.5
5x67.5
3x5x107.5
benchpress
5x20
5x30
5x50
3x5x70
powerclean
3x25
3x45
changed bars - was using really rough grain oly bar that tore hands
switched to lighter and smoother bar
3x45
4x3x50
pullup
6,5,3
1-2mR between ex
robt-aus' log: 31 October 2010
Sunday
AM in gym
all weight in kg inc bar
1000m row warmup
squat
5x30
5x70
3x5x110
shoulder press
5x22.5
5x32.5
3x5x52.5
deadlift
5x67.5
5x117.5
12X40
2-3mR
circuit - chin,dip,pushup,inverted row
6,10,12,5
5,3,8,5
3,6,7,4
then alternating 1xpullup 1xdip with15-20s rest for 15 reps
AM in gym
all weight in kg inc bar
1000m row warmup
squat
5x30
5x70
3x5x110
shoulder press
5x22.5
5x32.5
3x5x52.5
deadlift
5x67.5
5x117.5
12X40
2-3mR
circuit - chin,dip,pushup,inverted row
6,10,12,5
5,3,8,5
3,6,7,4
then alternating 1xpullup 1xdip with15-20s rest for 15 reps
robt-aus' log: 3 November 2010
Wednesday
PM in gym
weights in kg inc bar (20kg); 2-3mR between sets
1000m row warmup
squat
6x20
5x32.5
5x72.5
3x5x112.5
benchpress
6x25
5x52.5
2x5x72.5
8x72.5
powerclean
3x25
5x3x65
pushpress
4x65
pullup,dip,pushup,inverted row circuit
7,12,16,4
2,5,10,4
2,2,4,2
4m row warmdown
PM in gym
weights in kg inc bar (20kg); 2-3mR between sets
1000m row warmup
squat
6x20
5x32.5
5x72.5
3x5x112.5
benchpress
6x25
5x52.5
2x5x72.5
8x72.5
powerclean
3x25
5x3x65
pushpress
4x65
pullup,dip,pushup,inverted row circuit
7,12,16,4
2,5,10,4
2,2,4,2
4m row warmdown
robt-aus' log: 5 November 2010
Friday
PM in gym
B routine - all weight in kg inc bar
500m row warmup
squat
6x25
5x35
5x75
3x5x115
shoulder press
6x25
6x35
3x5x55
deadlift
5x80
5x120
6x40
pullup,dip,pushup,inverted row circuit
6,12,15,6
3,6,8,4
2,3,6,2
500m row warmdown
PM in gym
B routine - all weight in kg inc bar
500m row warmup
squat
6x25
5x35
5x75
3x5x115
shoulder press
6x25
6x35
3x5x55
deadlift
5x80
5x120
6x40
pullup,dip,pushup,inverted row circuit
6,12,15,6
3,6,8,4
2,3,6,2
500m row warmdown
robt-aus' log: 7 November 2010
Sunday
AM in gym
all weight in kg inc bar
B routine
1.5kms jog to gym
500m row
squat
6x27.5
5x37.5
5x77.5 (had to clean this - waiting for rack to be free)
5x77.5 (using rack)
3x5x117.5 (movement slowing, taking longer rests between reps)
benchpress
6x22.5
5x35
5x55
3x5x75
powerclean
3x47.5
5x3x67.5
1.5kms jog home
edit: got date wrong. did not exercise in the future.
AM in gym
all weight in kg inc bar
B routine
1.5kms jog to gym
500m row
squat
6x27.5
5x37.5
5x77.5 (had to clean this - waiting for rack to be free)
5x77.5 (using rack)
3x5x117.5 (movement slowing, taking longer rests between reps)
benchpress
6x22.5
5x35
5x55
3x5x75
powerclean
3x47.5
5x3x67.5
1.5kms jog home
edit: got date wrong. did not exercise in the future.
robt-aus' log: 11 November 2010
Wednesday
PM in gym
B routine
all weight in kg inc bar
500m row warmup
squat
6x20
6x40
5x80
3x5x120
after my squat set one of the new junior trainers walked over and practiced his 'get a new client' speech ("hi, i'm blah, just noticed you doing x, is it ok to talk about ?, my suggestion is y, will avoid z and assist x, i'm a trainer"). and he was right, i do have a forward lean in my squat that i'm working to correct. attempting to correct a "good morning squat" - his suggestion was also right - deload to maintain form/avoid injury. and i told him so. didn't mention this SS cycle is my third after two long term deloads.
my wife tells me i often look like i'm about to tear someone's arms off (which i've never understood, i'm just not there to chat), and have never had anything said about my workouts (positive, negative or inquisitive) in three years. guy has a future.
shoulder press
6x27.5
5x37.5
5x57.5
3x57.5
2x55
well. failure to launch. i'd like to say it was because i was distracted, but it wasn't.
just. not. strong. enough.
deadlift
5x65
5x125
8x42.5
5xpullups
7,5,3,3,3
weird rests between sets
PM in gym
B routine
all weight in kg inc bar
500m row warmup
squat
6x20
6x40
5x80
3x5x120
after my squat set one of the new junior trainers walked over and practiced his 'get a new client' speech ("hi, i'm blah, just noticed you doing x, is it ok to talk about ?, my suggestion is y, will avoid z and assist x, i'm a trainer"). and he was right, i do have a forward lean in my squat that i'm working to correct. attempting to correct a "good morning squat" - his suggestion was also right - deload to maintain form/avoid injury. and i told him so. didn't mention this SS cycle is my third after two long term deloads.
my wife tells me i often look like i'm about to tear someone's arms off (which i've never understood, i'm just not there to chat), and have never had anything said about my workouts (positive, negative or inquisitive) in three years. guy has a future.
shoulder press
6x27.5
5x37.5
5x57.5
3x57.5
2x55
well. failure to launch. i'd like to say it was because i was distracted, but it wasn't.
just. not. strong. enough.
deadlift
5x65
5x125
8x42.5
5xpullups
7,5,3,3,3
weird rests between sets
robt-aus' log: 13 November 2010
Saturday
PM in gym
500m row warmup
squat
6x20
5x42.5
5x82.5
2x5x122.5 very slow
1x122.5 lower back felt -very- different on ascent and not in a way i liked. called it off and went home.
was meant to do benchpress and powerclean today.
PM in gym
500m row warmup
squat
6x20
5x42.5
5x82.5
2x5x122.5 very slow
1x122.5 lower back felt -very- different on ascent and not in a way i liked. called it off and went home.
was meant to do benchpress and powerclean today.
robt-aus' log: 15 November 2010
Monday
PM in gym
'let's do whatever day'
all weights in kg
10m row warmup
two handed kettebell clean and press (one KB in each hand)
5x4
5x8
5x10
5x14
5x18
5x20
3x24
5x20
5x18
5x14
5x10
5x8
5x4
one handed kettlebell clean
2x1x32
kb windmill (set = 1 rep each side). weights:
4,8,12,14,16,20,24
pullup
6,4,3
30-45 seconds rest between sets
PM in gym
'let's do whatever day'
all weights in kg
10m row warmup
two handed kettebell clean and press (one KB in each hand)
5x4
5x8
5x10
5x14
5x18
5x20
3x24
5x20
5x18
5x14
5x10
5x8
5x4
one handed kettlebell clean
2x1x32
kb windmill (set = 1 rep each side). weights:
4,8,12,14,16,20,24
pullup
6,4,3
30-45 seconds rest between sets