RobT-aus' log

Log workouts, diet, goals, and personal bests

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

RobT-aus' log: y2c11w4 20120620

Post by robt-aus » Tue Jun 19, 2012 5:46 pm

Wednesday AM
3min row warmup
squat 5 x bw, 20, 4 x 35, 3 x 55, 2 x 75, 3 x 5 x 95
bench 5 x 20, 4 x 32.5, 3 x 5 x 72.5
powerclean 3 x 20, 25, 5 x 3 x 65
dip 7, 6, 5, 4
1-2mR between sets

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

RobT-aus' log: y2c11w5 20120621

Post by robt-aus » Thu Jun 21, 2012 7:29 am

Thursday PM 2050-2150
800m row warmup
squat 5 x bw, 40, 4 x 60, 3 x 80, 3 x 5 x 97.5 - was working in with a rubgy player who was getting back to squatting. he was low bar backquatting and front squatting like a champ, and even helped me walk the bar in after my set. first time this has occurred, and it was useful. was nice to chat to someone while working out, but it really, really increased my rest times. and his too, probably. that's a good thing for me though. nice person too - he was much taller than I am and after a few sets adjusted the bar height down for me. a real champ. there a lots of good things that happen in the world.
press 5 x 20, 4 x 30, 3 x 40, 3 x 5 x 50
deadlift 5 x 70, 3 x 110, 5 x 150
8 chinups

robt-aus
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RobT-aus' log: y2c11w6 20120624

Post by robt-aus » Sun Jun 24, 2012 3:36 am

Sunday PM
6min row warmup
squat 5 x bw, 20, 5 x 30, 4 x 50, 3 x 80, 3 x 5 x 100
bench 5 x 20, 4 x 35, 3 x 50, 3 x 5 x 75
powerclean 3 x 20, 3 x 30, 5 x 3 x 70
pullup 6, 6, 4
pushup 4 x 10

robt-aus
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Posts: 882
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Location: Sydney, Australia

RobT-aus' log: y2c11w7 20120626

Post by robt-aus » Tue Jun 26, 2012 7:23 am

Tuesday PM (2050-2145)
5min row warmup
squat 5 x bw, 20, 32.5, 4 x 52.5, 3 x 72.5, 2 x 82.5, 3 x 5 x 102.5 (slow and steady)
press 5 x 22.5, 4 x 32.5, 3 x 42.5, 3 x 5 x 52.5
deadlift 3 x 20, 1 x 35, 2 x 85, 3 x 115, 5 x 155 (i swap grip between each rep (1st: same way, then swap supinating hand for each subsequent rep), so this might be 5 x 1.. i do swap grip fast)

I am very appreciative of my wonderful wife who doesn't mind me doing this in the evenings at the moment. I am 80% of the way towards a new job after only around 9 months in the current one... and the last 20% of the job hunt might be the new employer, who has had me complete two rounds of psychometrics and an interview, speaking to the current one, who of course is still to learn that i'm looking for new work... deadlifting is great stress relief.

robt-aus
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Location: Sydney, Australia

RobT-aus' log: y2c11w8 20120629

Post by robt-aus » Thu Jun 28, 2012 9:03 pm

Friday AM
3min row warmup
squat 5 x bw, 20, 25, 4 x 45, 3 x 65, 2 x 85, 3 x 5 x 105
benchpress 5 x 25, 4 x 45, 3 x 55, 3 x 5 x 75
powerclean 3 x 20, 2 x 32.5, 4 x 3 x 72.5, 1 x 2 x 72.5, then 1 x 1 x 72.5 - missed last rep in last set

new job acquired. success.

robt-aus
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Location: Sydney, Australia

RobT-aus' log: y2c11w9 20120702

Post by robt-aus » Mon Jul 02, 2012 5:22 am

Monday PM 1840-1945
5min row warmup
squat 5 x bw, 27.5, 4 x 47.5, 3 x 67.5, 2 x 87.5, 3 x 5 x 107.5
press 5 x 20, 4 x 35, 2 x 35, 3 x 5 x 55
deadlift 5 x 60, 1 x 80, 2 x 120, 5 x 160
pullups 5, 5, 5, 4

robt-aus
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RobT-aus' log: y2c11w10 20120705

Post by robt-aus » Wed Jul 04, 2012 6:14 pm

Thursday AM 0735-0810
row 500m warmup
squat 5 x bw, 30, 5 x 50, 4 x 70, 3 x 90, 3 x 5 x 110 (lost it on 2nd rep of 3rd set and had to start over). slow, steady.
i suspect the floor at the gym I keep having problems has a slight incline... thats my excuse anyway.
attempted bench but ran out of time

robt-aus
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RobT-aus' log: y2c12w1 20120713

Post by robt-aus » Thu Jul 12, 2012 11:31 pm

Friday PM
2km jog warmup
row 5min w/u
circuit - reps: 5, 4, 3, 2, 1, 2, 3, 4 x (pullup, dip, inverted row, pushup), 8 x squat 10 x 20kg, 8 x stepup 10 x 20kg, 8 x plank 30 sec, 1mR
2km jog home

old job is now finished. i've a little time before the new one starts. getting to the gym might be a bit easier in future.
2nd run in a while. let's hope everything has healed. sitting just on 90kg now, and the extra weight isn't muscle.

robt-aus
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RobT-aus' log: y2c12w2 20120717

Post by robt-aus » Mon Jul 16, 2012 7:14 pm

Tuesday AM
2km jog warmup 11min
row 5min w/u
circuit - 5 x (pullup x 4, dip x 4, inverted row x 4, pushup x 4, squat 10 x 20, steup 10 x 20, plank 35-40s) 1-1.5mR
4mR
circuit 6 x (pullup x 2 or 1) / farmers walk 20m @ 12, 16, 20, 24 (both hands), 2 x 32 (one each hand), 2 x 35 (one each hand)
2km run 15min

robt-aus
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Location: Sydney, Australia

RobT-aus' log: y2c12w3 20120719

Post by robt-aus » Thu Jul 19, 2012 8:57 am

Thursday PM 2045 - 2130
row 7m warmup
bodyweight inverted pyramid circuit:
6 to 1 pullup/dip/pushup/inverted row, each circuit squat 10 x 20kg, stepup 10 x 10kg, plank 30-45s, 2-3mR
3-4mR
chinup x 2, farmers walk (weight each hand) 10kg x 30m, 15kg x 30m, 20kg x 30m, 32.5 x 15m x 2 (45sR), 40kg x 15m x 2 (45sR)

lots of rest. i needed it. a very large boozy three course lunch with my wife today to celebrate job changes. duck liver is excellent, and i wish there was more calvados in Australia.

robt-aus
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Location: Sydney, Australia

RobT-aus' log: y2c12w4 20120724

Post by robt-aus » Mon Jul 23, 2012 10:41 pm

Tuesday PM
1250-1330
bodyweight circuit 5 to 1
pullup, pushup,dip, inverted row, squat 10 x 20, stepup 10 x 20, plank

robt-aus
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Posts: 882
Joined: Sun Jul 05, 2009 6:07 am
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RobT-aus' log: y2c12w5 20120726

Post by robt-aus » Wed Jul 25, 2012 10:54 pm

Thursday PM 1220-1300
bodyweight circuit
pullup 5,5,5,3,2,3; pushup 6 x 8; stepup (4 steps) 4 x 5 x 24kg, 2 x 5 x 32kg, plank 6 x 20-30s, 1-2mR
5 get ups no weight

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

RobT-aus' log: y2c12w6 20120730

Post by robt-aus » Sun Jul 29, 2012 10:40 pm

Monday
bodyweight circuit
pullup, dip, squat
3 x 5, 5, 10
2 x 3, 3, 10
1 x 1, 1, 10
R got shorter

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

RobT-aus' log: y2c12w7 20120801

Post by robt-aus » Tue Jul 31, 2012 10:39 pm

Wednesday PM 1235 - 1320
5 min row warmup
bodyweight circuit- one set of each exercise at a time for 6 rounds eg: 5d,5ir,5j,1p
5,5,5,5,6,6 dip; 5,5,4,3,3,3 inverted row, 5,5,5,5,6,6 jump up, 1,2,3,4,3,3 pullup
shortish rests, 15-60s
then advanced burpee to jumpup 3 x 3, 2 x 2, 1 x 2; increased the step height each set

robt-aus
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Posts: 882
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RobT-aus' log: y2c12w8 20120805

Post by robt-aus » Sun Aug 05, 2012 4:20 am

Sunday 1700-1800
2km jog - 15min (wow...)
row 5min w/u (slow)
bodyweight circuit
5 to 1 of each pullup, pushup, dip, inverted row, then squat x 10, stepup x 10, bridge x 30s, decreasing rest from 2m to no rest
2km jog

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