Tuesday PM 1300-1350
3min row w/u
6 x 8 x 15s row, 15s rest
6 x 1 to 6 pushup/inverted row
RobT-aus' log
Moderators: Ironman, Jungledoc, ianjay, stuward
RobT-aus' log: y2c6w7 20111229
Thursday 0940-1040
3min row w/u
squat 5 x 20, 40, 60, 3 x 5 x 100
press 5 x 20, 27.5, 3 x 37.5, 2 x 47.5, 3 x 5 x 57.5
deadlift 3 x 20, 2 x 70, 1 x 110, 5 x 150
chinup 3 x 6
3min row w/u
squat 5 x 20, 40, 60, 3 x 5 x 100
press 5 x 20, 27.5, 3 x 37.5, 2 x 47.5, 3 x 5 x 57.5
deadlift 3 x 20, 2 x 70, 1 x 110, 5 x 150
chinup 3 x 6
RobT-aus' log: y2c6w8
Saturday PM 0800-0940
2kms jog 20min
3min row w/u
squat 5 x bw, 25, 3 x 45,3 x 65, 2 x 85, 3 x 5 x 105
benchpress 5 x 20, 25, 45, 3 x 5 x 65
powerclean 3 x 20, 5 x 3 x 65
back extensions 3 x 10
pullup thumbs touching 3 x 3 (10s hang between rep)
dips 3 x 4
pushups diamond 2 x 4, 1 x 6
~60mins
2kms walk/jog home 20min
happy new year's eve everyone.
2kms jog 20min
3min row w/u
squat 5 x bw, 25, 3 x 45,3 x 65, 2 x 85, 3 x 5 x 105
benchpress 5 x 20, 25, 45, 3 x 5 x 65
powerclean 3 x 20, 5 x 3 x 65
back extensions 3 x 10
pullup thumbs touching 3 x 3 (10s hang between rep)
dips 3 x 4
pushups diamond 2 x 4, 1 x 6
~60mins
2kms walk/jog home 20min
happy new year's eve everyone.
RobT-aus' log y2c7w1,2,3 20120117
catchup
#1 10/01/12
hill sprints
jumps, pushups, inverted rows
#2 16/01/12
bodyweight circuit, 2x2km run
#3 17/01/12
bodyweight circuit, 2x2km run
#1 10/01/12
hill sprints
jumps, pushups, inverted rows
#2 16/01/12
bodyweight circuit, 2x2km run
#3 17/01/12
bodyweight circuit, 2x2km run
RobT-aus' log: y2c7w4 20120118
Tuesday PM
2km run
1000m row 5m5s
5 x 3 pullups superset 6 x jumpups
5 x 6 dips superset 6 x step backs
3 x 6, 2 x 4 trx pushups superset 6 x jump ups
5 x 5 trx inverted rows superset 6 x jumpovers
2kms run
2km run
1000m row 5m5s
5 x 3 pullups superset 6 x jumpups
5 x 6 dips superset 6 x step backs
3 x 6, 2 x 4 trx pushups superset 6 x jump ups
5 x 5 trx inverted rows superset 6 x jumpovers
2kms run
RobT-aus' log: y2c7w5 20120119
Thursday PM
2km run
5min row
6 x circuit: 3 x pullup, 4 x dip, 6 x close pushup, 4 x inverted row, max plank ( < 50s )
1.5km run; grocery shopping.
2km run
5min row
6 x circuit: 3 x pullup, 4 x dip, 6 x close pushup, 4 x inverted row, max plank ( < 50s )
1.5km run; grocery shopping.
RobT-aus' log: y2c7w6 20120121
Saturday AM
6km run 35min
4 x circuit: 4 pullups, 6 dips, 6 pushups, 5 inverted rows
6km run 40min - worked the hills
6km run 35min
4 x circuit: 4 pullups, 6 dips, 6 pushups, 5 inverted rows
6km run 40min - worked the hills
RobT-aus' log: y2c7w7 20120123
Monday AM
2kms run
rowing: 4min slow (~3:30/500m), 6 x 10s fast (~ 1:30-1:35/500m)/10s R, 4 x 15s fast (~1:45/500m)/ 15s R, 2 x 30s fast (< 2:00/500m)/ 30s R, 2min slow
5 x circuit: 6 x pullup, 4, 6, 8, 12, 16 pushup (started hands in diamond, moved hands wider each set), 12 x stepup, 30s bridge - 1-2m R
5 x circuit: 3 x chinup, 20m farmers walk (10, 12, 16, 24, 32) - 1m R
2 x 6 forward jumps
1kms run, grocery shopping
2kms run
rowing: 4min slow (~3:30/500m), 6 x 10s fast (~ 1:30-1:35/500m)/10s R, 4 x 15s fast (~1:45/500m)/ 15s R, 2 x 30s fast (< 2:00/500m)/ 30s R, 2min slow
5 x circuit: 6 x pullup, 4, 6, 8, 12, 16 pushup (started hands in diamond, moved hands wider each set), 12 x stepup, 30s bridge - 1-2m R
5 x circuit: 3 x chinup, 20m farmers walk (10, 12, 16, 24, 32) - 1m R
2 x 6 forward jumps
1kms run, grocery shopping
RobT-aus' log: y2c7w8 20120125
Wednesday PM
2km jog
500m row
6 x circuit: 8 x dips, farmers walk (10,16,24,32,40,40), 5 x inverted trx rows, walk, 5 x advanced burpees
1km jog
2km jog
500m row
6 x circuit: 8 x dips, farmers walk (10,16,24,32,40,40), 5 x inverted trx rows, walk, 5 x advanced burpees
1km jog
RobT-aus' log: c2c7w9 20120127
Friday PM
45 mins - interval running - slow/medium, 2 x a great 2min interval stairclimb + pullup/pushups
45 mins - interval running - slow/medium, 2 x a great 2min interval stairclimb + pullup/pushups
RobT-aus' log: y2c7w10 20120129
Sunday
AM
2km run
6min row
4 x circuit: 4 x pullup, 12 x pushup, 2 x jump, farmers walk (12, 16, 20, 24)
2 x circuit: 4 x pullup, 8 x pushup, 2 x jump, farmers walk (28, 35)
2 x circuit: 4 x pullup, 4 x pushup, 10 x jump, rest
2km run home
AM
2km run
6min row
4 x circuit: 4 x pullup, 12 x pushup, 2 x jump, farmers walk (12, 16, 20, 24)
2 x circuit: 4 x pullup, 8 x pushup, 2 x jump, farmers walk (28, 35)
2 x circuit: 4 x pullup, 4 x pushup, 10 x jump, rest
2km run home
RobT-aus' log: y2c7w11 20120131
Tuesday
AM
6km run
PM
3km run
pullup test - 8 pullups
3km run
49m
AM
6km run
PM
3km run
pullup test - 8 pullups
3km run
49m
RobT-aus' log: y2c7w12 20120202
Thursday AM
2km run
pullup 5,4,2,3,4,3
5km run
PM
6km run - 30mins
2km run
pullup 5,4,2,3,4,3
5km run
PM
6km run - 30mins
RobT-aus' log: y2c7w13 20120205
Sunday AM
6kms run - 45min
pullup/chinup - alternating 6(p),5(c),4(p),3,2,1,5,4,3,2,1 - 2mR for > 2, 1mR <= 2
5kms run - 37min
6kms run - 45min
pullup/chinup - alternating 6(p),5(c),4(p),3,2,1,5,4,3,2,1 - 2mR for > 2, 1mR <= 2
5kms run - 37min
RobT-aus' log: y2c7w14 20120207
Tuesday AM
3km run
pullup 1 x 4, 4 x 4 + 3kg, 1 x 3
3km run
46min
PM
3km run
pullup + 3kg 4,3,2,1
neutral + 3kg 4,3,2,1
chinup + 3kg 4,3,2,1
3km run
55min
3km run
pullup 1 x 4, 4 x 4 + 3kg, 1 x 3
3km run
46min
PM
3km run
pullup + 3kg 4,3,2,1
neutral + 3kg 4,3,2,1
chinup + 3kg 4,3,2,1
3km run
55min