## RobT-aus' log

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### RobT-aus' log: y2c7w15 20120209

Thursday AM

2km run - 14min

8 x 3 chinup + 3kg

3 x 10 pushup + 3kg

5km run - a long time. felt very heavy.

67min total

PM

3km run

4 x 2 neutral pullup + 3kg

6, 8, 10 pushups + 3kg

3km run

45min

2km run - 14min

8 x 3 chinup + 3kg

3 x 10 pushup + 3kg

5km run - a long time. felt very heavy.

67min total

PM

3km run

4 x 2 neutral pullup + 3kg

6, 8, 10 pushups + 3kg

3km run

45min

### RobT-aus' log: y2c7w15 20120213

Monday AM

3km run - 18min

pullups +3kg 6, 4, 3, 3, 2

3km run - ~18min

45min

PM

3km run

6 x 3 pullup, 6 explosive pushup

3km run

45min

3km run - 18min

pullups +3kg 6, 4, 3, 3, 2

3km run - ~18min

45min

PM

3km run

6 x 3 pullup, 6 explosive pushup

3km run

45min

### RobT-aus' log: y2c7w16 20120215

Wednesday AM

3km run - 20min

5 x 4 chinup, 8 pushup

2km run - 15min

grocery shopping

1km jog - 10min

swim

60min

PM

3km run - 20min

5 x 4 dips +3kg, 6 inverted rows+3kg

3km run - 15min

45min

3km run - 20min

5 x 4 chinup, 8 pushup

2km run - 15min

grocery shopping

1km jog - 10min

swim

60min

PM

3km run - 20min

5 x 4 dips +3kg, 6 inverted rows+3kg

3km run - 15min

45min

### RobT-aus' log: ywc7w17 20120217

Friday AM

3km run - 19 min

6 x 3 pullup, 3 pushup ~ 12min

3km run - 15

48min

PM

5km run

6 x 5 dips +3kg, 6 inverted rows + 3kg

2km run

3km run - 19 min

6 x 3 pullup, 3 pushup ~ 12min

3km run - 15

48min

PM

5km run

6 x 5 dips +3kg, 6 inverted rows + 3kg

2km run

### RobT-aus' log: y2c7w18 20120221

Tuesday AM

3km run - 20 min

pullups + 2kg 5,5,5,4,3 + pushups + 2kg 3 x 8 plyo, 2 x 8 close

3km run - 20 min

slow and heavy today. drinking a milkshake then running right after isn't a good way to start.

PM

3km run~20min; speed intervals. legspeed was woeful.

gym:

3 x 4 dips + 8kg, 2 x onto and off floor without hands

2 x 4 dips + 8kg, 5 x 8kg medball slams

2 x 6 dips, 6 x advanced burpees

1 x 6 pullups

3km run ~ 20min; speed intervals + walking

my course is established. i'm running to and from work so the first leg is basically uphill and the second is downhill. conveniently there's a gym I can access in the middle so that's where i've been doing the exercises. they do not have a straight chin up bar, only various machines with weird handles. yet they have a boxing ring and occupy three full floors of a building. no chin up bar...

3km run - 20 min

pullups + 2kg 5,5,5,4,3 + pushups + 2kg 3 x 8 plyo, 2 x 8 close

3km run - 20 min

slow and heavy today. drinking a milkshake then running right after isn't a good way to start.

PM

3km run~20min; speed intervals. legspeed was woeful.

gym:

3 x 4 dips + 8kg, 2 x onto and off floor without hands

2 x 4 dips + 8kg, 5 x 8kg medball slams

2 x 6 dips, 6 x advanced burpees

1 x 6 pullups

3km run ~ 20min; speed intervals + walking

my course is established. i'm running to and from work so the first leg is basically uphill and the second is downhill. conveniently there's a gym I can access in the middle so that's where i've been doing the exercises. they do not have a straight chin up bar, only various machines with weird handles. yet they have a boxing ring and occupy three full floors of a building. no chin up bar...

### RobT-aus' log: y2c7w19 20120223

Thursday AM

3km run - 20 min; attempts at speed intervals over longer distances

gym: pullups + 3kg 5,5,4,3,2; 2 x farmers walk w/ 32kg

3km run - 20 min; attempts at shorter speed intervals

4 x 25m sand sprints

swim

60min

PM

3km run - 25min; attempts at speed intervals of varying lengths

gym: 5 x 5 dips + 8kg, 20m farmers walk w/ 20, 25, 30, 35, 40

3km run - 25min; attempts at speed intervals of shorter lengths - lots of walking for both

60min

3km run - 20 min; attempts at speed intervals over longer distances

gym: pullups + 3kg 5,5,4,3,2; 2 x farmers walk w/ 32kg

3km run - 20 min; attempts at shorter speed intervals

4 x 25m sand sprints

swim

60min

PM

3km run - 25min; attempts at speed intervals of varying lengths

gym: 5 x 5 dips + 8kg, 20m farmers walk w/ 20, 25, 30, 35, 40

3km run - 25min; attempts at speed intervals of shorter lengths - lots of walking for both

60min

### RobT-aus' log: y2c7w18 20120224

Friday AM

3km run - 18min; felt slower, went faster

gym: pullup + 3kg: 5,5,4,3,2, shoulder press 5 x 3 x 20

2km run - downhill 18-20min

grocery shopping

1km run 6-7min

50min all up

PM

5km run - longtime; felt slower, was slower.

gym: 3 x 5 trx pushups + 3kg, 5 12kg medball slams

1.5km jog

shopping for vermouth. bought bianco. mistake - should have been extra dry...

0.5km walk

60min

3km run - 18min; felt slower, went faster

gym: pullup + 3kg: 5,5,4,3,2, shoulder press 5 x 3 x 20

2km run - downhill 18-20min

grocery shopping

1km run 6-7min

50min all up

PM

5km run - longtime; felt slower, was slower.

gym: 3 x 5 trx pushups + 3kg, 5 12kg medball slams

1.5km jog

shopping for vermouth. bought bianco. mistake - should have been extra dry...

0.5km walk

60min

### RobT-aus' log: y2c7w19 20120227

Monday AM

3km run - 19min

gym: 10 x 2 pullup (5 sets pull, 5 sets neutral), 2 x hang power clean 42.5kg - minimal rest

2.5km run - 15min

grocery shopping

500m run - a few minutes

swim

57min

PM

3km run - 18min

gym: 5 x 10 pushup + 3kg, increased foot height each set. 2 x 4 diamond pushups, 1 x 6 wide pushup

3km run - 20min

55min

3km run - 19min

gym: 10 x 2 pullup (5 sets pull, 5 sets neutral), 2 x hang power clean 42.5kg - minimal rest

2.5km run - 15min

grocery shopping

500m run - a few minutes

swim

57min

PM

3km run - 18min

gym: 5 x 10 pushup + 3kg, increased foot height each set. 2 x 4 diamond pushups, 1 x 6 wide pushup

3km run - 20min

55min

### RobT-aus' log: y2c7w20 20120301

Thursday AM

3km run - 18 min

pullup test - 7

3km run - 17 min

~40 mins

PM

3km run - 18min

pullup retest - 10 - gave myself a 5min rest before I attempted this

3.5km run - 20min

grocery shopping

1km walk - 60min

3km run - 18 min

pullup test - 7

3km run - 17 min

~40 mins

PM

3km run - 18min

pullup retest - 10 - gave myself a 5min rest before I attempted this

3.5km run - 20min

grocery shopping

1km walk - 60min

### RobT-aus' log: y2c8w1 20120305

Monday AM

2km jog

3 x 5 x 20 squat, press

2 x 5 x 60 deadlift

3 x 3 x 40 clean

3 x 5 x 25 bench

hanging and extending to loosen up a bit

2km jog

55min

A return to strength exercise. Cycle 9 will be power and I anticipate c10 strength/power endurance. This cycle will still need to involve running, (it's faster right now for me to run to work than catching public transport), with a major exercise and possibly an accessory. The routine has to fit into the time I have to get to work, so it's going to be simple. How I handle legs will be entertaining, as I can forsee some adaptation problems - a run, squats for strength then run.

2km jog

3 x 5 x 20 squat, press

2 x 5 x 60 deadlift

3 x 3 x 40 clean

3 x 5 x 25 bench

hanging and extending to loosen up a bit

2km jog

55min

A return to strength exercise. Cycle 9 will be power and I anticipate c10 strength/power endurance. This cycle will still need to involve running, (it's faster right now for me to run to work than catching public transport), with a major exercise and possibly an accessory. The routine has to fit into the time I have to get to work, so it's going to be simple. How I handle legs will be entertaining, as I can forsee some adaptation problems - a run, squats for strength then run.

### RobT-aus' log:y2c8w2 20120307

Wednesday AM

3km jog 20min

gym:

press 3 x 5 @ 32.5

dips 10, 10, 6

3km jog 15min

50min

PM

3km jog 18min

gym:

bench 3 x 5 x 50

clean 1 x 90 (2 bad attempts - some lazybros left it on the floor and i thought why not)

row 3 x 5 x 40

3km jog 18min

52min

3km jog 20min

gym:

press 3 x 5 @ 32.5

dips 10, 10, 6

3km jog 15min

50min

PM

3km jog 18min

gym:

bench 3 x 5 x 50

clean 1 x 90 (2 bad attempts - some lazybros left it on the floor and i thought why not)

row 3 x 5 x 40

3km jog 18min

52min

### RobT-aus' log: y2c8w3 20120309

Friday AM

3km run 18min

gym: deadlift 5 x 20, 60, 100, 140 - bar with really raspy knurling. not pleasant.

2km run 15min

coffee

1km walk

55min

PM

6km run 32min

3km run 18min

gym: deadlift 5 x 20, 60, 100, 140 - bar with really raspy knurling. not pleasant.

2km run 15min

coffee

1km walk

55min

PM

6km run 32min

### RobT-aus' log: y2c8w4 20110312

Monday AM

3km run 18min

gym:

press 5 x 20, 30, 40, 3 x 5 x 50

dip 3 x 6

pullup 5, 4 (chin), 3, 2 (+4kg), 2 (+4kg)

2km run 15min

shopping

1km jog 8min + shopping in hand

60min

PM

3km run 16.5min

gym:

bench 5 x 20, 40, 5 x 3 x 60

clean 1 x 40, 80, fail 1 x 87.5, 3 x 1 x 87.5

row 3 x 5 x 50

3km run 20min

60min

3km run 18min

gym:

press 5 x 20, 30, 40, 3 x 5 x 50

dip 3 x 6

pullup 5, 4 (chin), 3, 2 (+4kg), 2 (+4kg)

2km run 15min

shopping

1km jog 8min + shopping in hand

60min

PM

3km run 16.5min

gym:

bench 5 x 20, 40, 5 x 3 x 60

clean 1 x 40, 80, fail 1 x 87.5, 3 x 1 x 87.5

row 3 x 5 x 50

3km run 20min

60min

### RobT-aus' log: y2c8w5 20120314

Wednesday AM

3km run 20min

gym: deadlift 5 x 25, 65, 3 x 105, 5 x 145

neutral pullup 8

3km run 20min

swim

3km run 20min

gym: deadlift 5 x 25, 65, 3 x 105, 5 x 145

neutral pullup 8

3km run 20min

swim

### RobT-aus' log: y2c8w6 20120316

AM

3km run 18min

gym:

bench 5 x 20, 30, 3 x 50, 3 x 5 x 70

dip 10, 10, 6

3km run 15min

52min

swim

PM

5km run 29min

gym:

press 5 x 20, 22.5, 3 x 32.5, 3 x 5 x 52.5

row 5 x 20, 4 x 6 x 45

pullup 6, chinup 6

1km run 8min

1km walk + shopping

It may have been better to combine bench with rows and press with dips. I will find out tomorrow.

3km run 18min

gym:

bench 5 x 20, 30, 3 x 50, 3 x 5 x 70

dip 10, 10, 6

3km run 15min

52min

swim

PM

5km run 29min

gym:

press 5 x 20, 22.5, 3 x 32.5, 3 x 5 x 52.5

row 5 x 20, 4 x 6 x 45

pullup 6, chinup 6

1km run 8min

1km walk + shopping

It may have been better to combine bench with rows and press with dips. I will find out tomorrow.