RobT-aus' log

Log workouts, diet, goals, and personal bests

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robt-aus
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Joined: Sun Jul 05, 2009 6:07 am
Location: Sydney, Australia

robt-aus' log: 17 November 2010

Post by robt-aus » Wed Nov 17, 2010 7:04 am

Wednesday
PM in gym

let's make things up day

500m rowing machine warmup

squat to jump with KB
10x5 with 4kg
4x5 with 8kg

spent time trying to help wife with sumo deadlift

kb swings one hand
5x4kg, 5x8kg, 5x10kg, 5x14kg, 5x18kg, 5x20kg

two handed
2x24kg

that's all...

robt-aus
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Posts: 882
Joined: Sun Jul 05, 2009 6:07 am
Location: Sydney, Australia

robt-aus' log: 19 November 2010

Post by robt-aus » Fri Nov 19, 2010 10:09 pm

Friday
lunchtime in different gym

6m rowing warmup
circuit - pullup,dip,pushup,inverted row,kb clean,kb deadlift

6,12,12,6,8x4kg,dnc
4,10,10,5,8x8kg,dnc
3,8,8,4,8x12kg,10x32kg
2,6,7,4,dnc,10x32kg
2,4,6,4,dnc,10x32kg

1-2 mR between sets

went to different gym to attempt to observe possible trainer.
turns out the gym is remodelling - they've removed all the circuit machines and replaced them with some REALLY BIG MONKEY BARS!

robt-aus
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Posts: 882
Joined: Sun Jul 05, 2009 6:07 am
Location: Sydney, Australia

robt-aus' log: 21 November 2010

Post by robt-aus » Sun Nov 21, 2010 3:52 am

Sunday
PM outside apartment

hill runs with improvised sandbags
bags not too sturdy - split after first throw
just ran with them instead
short interval sprints - 20 to 40m with jogging

robt-aus
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Posts: 882
Joined: Sun Jul 05, 2009 6:07 am
Location: Sydney, Australia

robt-aus' log: 23 November 2010

Post by robt-aus » Mon Nov 22, 2010 9:03 pm

Tuesday
midday in gym

1000m row warmup
bodyweight circuit (pullup,dip,pushup,ir with straps, kb clean,kb deadlift)
6,12,12,5,6x8kg,10x6kg
4,10,10,4,6x10kg,10x8kg
3,6,8,4,6x12kg,10x24kg
3,4,6,3,6x14kg,10x28kg
2,5,6,4,6x18kg,10x32kg

rest between ex was walking time; rest between sets was 2-3 m

Christmas wine arrived yesterday. Tested (a lot) of it last night. Sweating out the alcohol. not an easy workout.

did 1 strap (trx, but am not into branded products too much) dip before my right arm couldn't maintain control and somehow the strap ended up behind my back with my arm attached to it. i think i'm going to like strap dips.

robt-aus
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Posts: 882
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Location: Sydney, Australia

robt-aus' log: 24 November 2010

Post by robt-aus » Wed Nov 24, 2010 4:03 am

Wednesday
PM in gym

1000m row warmup

pyramid TGUx1 each arm then
5 x advanced burpees
tgu weights (4,6,8,10,12,14,16,20,24,20,16,14,12,10,8,6)

some shocking tgus - half way through changed starting position from prone on floor to standing

rest was time taken to return kettlebell and choose new one, plus some deep breathing after the heavier weights

KB swings 1 minute 12kg, 10kg, 8kg - two hand/one hand/catch

robt-aus
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robt-aus' log: 26 November 2010

Post by robt-aus » Thu Nov 25, 2010 8:52 pm

Friday
midday in gym with BMB (Big Monkey Bars)

600 m row warmup

7x5 advanced burpee to pullups
1mR

attempts at trx pushups and dips... not so many
4x1 dip, 1 pushup

7 attempts at 'power straight' [ http://www.exrx.net/WeightExercises/Pow ... aight.html ]

failed to launch. ended up getting chest to bar then throwing an elbow over the bar and shrugging myself up. felt great going out of comfort zone. got a feeling i'll have some interesting bruises tomorrow.

2minute row warmdown

robt-aus
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Posts: 882
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Location: Sydney, Australia

robt-aus' log: 26 November 2010

Post by robt-aus » Fri Nov 26, 2010 5:12 am

Friday
PM in gym

3 sets warmup circuit with 8, 10, 12 kgs

10 stepups
10 long steps
10 squats
10 jump ups

5x two hand kb swings
4, 6, 8, 10,12,14,16,20,24,28,32

5x one hand kb swings
only 2 swings @ 32,28,24,20,16,14,12,10,8

1.5kms jog home

robt-aus
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Posts: 882
Joined: Sun Jul 05, 2009 6:07 am
Location: Sydney, Australia

robt-aus' log: 29 November 2010

Post by robt-aus » Sun Nov 28, 2010 9:40 pm

Monday
midday in gym

5 minute row warmup

'the immortal' pyramid
all weight in kg

8 x standing to pushup to clean to shoulder press
1mR
6, 10, 12, 14, 16, 14, 12, 10

2 minute row warmdown

robt-aus
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Posts: 882
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Location: Sydney, Australia

robt-aus' log: 30 November 2010

Post by robt-aus » Tue Nov 30, 2010 5:40 am

Tuesday
PM in gym

500m row warmup

hang clean 5 x 3 @ 10,20,30kg - no deep squat - 1 set at each weight
powerclean 4 x 3 @ 40,50,60,62.5kg - 1 set at each weight
snatch x 7 @ 40 kg - no deep squat

many mR

pushup to pullup 5 x 5

many mR

500m row warmdown

practiced getting up of floor without using hands for 10 minutes

robt-aus
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Posts: 882
Joined: Sun Jul 05, 2009 6:07 am
Location: Sydney, Australia

robt-aus' log: 2 December 2010

Post by robt-aus » Wed Dec 01, 2010 9:03 pm

Thursday
midday in big monkey bar gym

500m row warmup
5x6 immortal (row, pushup, curl, press, pullup) @
bw, 10kg, 12kg, 14kg, 16kg, 10kg
rowing for ~ 1m inbetween sets + getting a drink

4 attempts at power straight - further smashing myself. great fun.

robt-aus
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Posts: 882
Joined: Sun Jul 05, 2009 6:07 am
Location: Sydney, Australia

robt-aus' log: 2 December 2010

Post by robt-aus » Thu Dec 02, 2010 5:02 pm

Thursday
PM in gym

squats
worked up doing sets of 5, with a final 8x90kg in 10-20kgs increments
1mR

kb swings
30 seconds each; 10,12,14,16,20,24,28,32kg
1mR

robt-aus
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Posts: 882
Joined: Sun Jul 05, 2009 6:07 am
Location: Sydney, Australia

robt-aus' log: 4 December 2010

Post by robt-aus » Fri Dec 03, 2010 6:34 pm

Saturday
outside the house

did wife's new routine with wife - bodyweight endurance to consolidate the last two cycles - strength/power

jogging up/down hill
squat
2x5 warmup
3x8 with weight (i did squat jumps)
3x10 no weight for depth (assisting range of motion issue)

pushups
6 x max-1 (6x20)

turkish getups
6x2 - no weight; wife learning movement

people walking their dogs stopped to watch wife do TGUs. can't blame them.

robt-aus
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Posts: 882
Joined: Sun Jul 05, 2009 6:07 am
Location: Sydney, Australia

robt-aus' log: 6 December 2010

Post by robt-aus » Sun Dec 05, 2010 11:45 pm

Monday
midday in monkey bar gym
bodyweight circuit

pullup,dip,pushup, inverted row, bw squat, stepup, plank
1.5mR
5,10,10,5,10,10,20s
4,8,8,5,8,8,20s
3,6,6,5,6,6,20s
2,4,4,4,4,4,20s
2,3,3,4,4,4,20s
3,6,6,5,6,6,20s
3,10,10,5,10,10,20s

robt-aus
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Posts: 882
Joined: Sun Jul 05, 2009 6:07 am
Location: Sydney, Australia

robt-aus' log: 8 December 2010

Post by robt-aus » Wed Dec 08, 2010 12:40 am

Wednesday
midday in regular gym, which now has BIG MONKEY BARS!

all weight in kg

1.5kms jog
immortal circuit (pushup, row, curl, shoulder press, pullup)
supersetted with farmers walk, as dumbells are on other side of gym

6 reps @ 4 (wu), 10, 12, 14, 16, 18
1mR after returning from walk
did these quite slowly - hardest part of exercise was the curl.
might have to get myself a ticket to the gun(z) show.

4reps of each ex in circuit with 4kg
6reps of each ex in circuit with 2kg (3 pullups)
8reps of each ex in circuit with bw (4 chinups)

alternating swing arm KB catches with weight outside legs - 40-45 seconds
4,6,8,10,12,14,16,20

1.3kms jog - ran into the ocean and had a swim. is summer now.

robt-aus
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Posts: 882
Joined: Sun Jul 05, 2009 6:07 am
Location: Sydney, Australia

robt-aus' log: 10 December 2010

Post by robt-aus » Thu Dec 09, 2010 10:19 pm

Friday
midday in gym

500m row warmup
squat
5 x 40,60,100
3x5 110kg

deadlift
1x5 40kg
1x5 120kg

used hook grip for the first time.

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