## RobT-aus' log

**Moderators:** Ironman, Jungledoc, ianjay, stuward

### RobT-aus' log: y2c6w6 20111227

Tuesday PM 1300-1350

3min row w/u

6 x 8 x 15s row, 15s rest

6 x 1 to 6 pushup/inverted row

3min row w/u

6 x 8 x 15s row, 15s rest

6 x 1 to 6 pushup/inverted row

### 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