## RobT-aus' log

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### RobT-aus' log: y2c14w7 20120918

Tuesday

PM

circuit pullup, pushup, plank, dip, row

6,15,30s,6,1m

5,12,25s,5,1m

4,10,20s,3,1m

3,6,15s,2,1m

2,4,15s,2,1m

1,6,20s,4,1m

wow... i'll improve.

i did find my wallet as well. sitting in the middle of my desk.

PM

circuit pullup, pushup, plank, dip, row

6,15,30s,6,1m

5,12,25s,5,1m

4,10,20s,3,1m

3,6,15s,2,1m

2,4,15s,2,1m

1,6,20s,4,1m

wow... i'll improve.

i did find my wallet as well. sitting in the middle of my desk.

### RobT-aus' log: y2c14w8 20120919

Wednesday PM

7km fartlek - 42min

gym circuit: 10,8,6,4,2 dips, 1 x pullup, 35s plank

2.5km jog, stopping 4 times for max pushups (26, 8, 9, 12)

7km fartlek - 42min

gym circuit: 10,8,6,4,2 dips, 1 x pullup, 35s plank

2.5km jog, stopping 4 times for max pushups (26, 8, 9, 12)

### RobT-aus' log: y2c14w9 20120921

Friday AM

8.5 kms - 52min; stop/start, with some walking and hard running intervals. fartlek, really.

pushups: 28, 20, 7

situps 3 x 10

PM

pushups 5 x 15, 8, 6, 4, 2 - hands getting closer together

situps 10, 8, 6, 4, 2

8.5 kms - 52min; stop/start, with some walking and hard running intervals. fartlek, really.

pushups: 28, 20, 7

situps 3 x 10

PM

pushups 5 x 15, 8, 6, 4, 2 - hands getting closer together

situps 10, 8, 6, 4, 2

### RobT-aus' log: y2c14w10 20120925

Tuesday PM

row 5min w/u

circuit 5 x pullup (1 to 5), dip (6,4,6,3,6), pushup (8,6,4,2,1), 1min row

low low low energy day. edit: day correction

row 5min w/u

circuit 5 x pullup (1 to 5), dip (6,4,6,3,6), pushup (8,6,4,2,1), 1min row

low low low energy day. edit: day correction

Last edited by robt-aus on Wed Sep 26, 2012 4:41 am, edited 1 time in total.

### RobT-aus' log: y2c14w11 20120926

Wednesday PM

7km fartlek 44min

circuit pushup 20,15,12,5,4,3,4,4; pullup 1,1,1,1,2,3,3,2

2km jog 15min

7km fartlek 44min

circuit pushup 20,15,12,5,4,3,4,4; pullup 1,1,1,1,2,3,3,2

2km jog 15min

### RobT-aus' log: y2c14w12 20120928

Friday AM

8.5 km walk/jog - 54min

circuit chinup 5, 5, 4; pushup 10, 10, 4

ouch. felt like fishhooks through jelly this morning.

worth doing though.

8.5 km walk/jog - 54min

circuit chinup 5, 5, 4; pushup 10, 10, 4

ouch. felt like fishhooks through jelly this morning.

worth doing though.

### RobT-aus' log: y3c1w1 20121009

Tuesday Lunchtime

back from illness and time to cycle through to year 3 of training cycle. i think i might have gone a little over for the y2 cycle.

gentle reintroduction to the gym, have been affected by various bugs and virii over the last two weeks.

row w/u 2000m ~11m - negative split

5 x 5 x 20 squat, press, deadlift

3 x 3 x 50 clean, front squat, press

4 x 1 x lie on stomach, jump up to pullup and back down again as fast as possible

we'll see if i've over exerted myself. i hope not.

back from illness and time to cycle through to year 3 of training cycle. i think i might have gone a little over for the y2 cycle.

gentle reintroduction to the gym, have been affected by various bugs and virii over the last two weeks.

row w/u 2000m ~11m - negative split

5 x 5 x 20 squat, press, deadlift

3 x 3 x 50 clean, front squat, press

4 x 1 x lie on stomach, jump up to pullup and back down again as fast as possible

we'll see if i've over exerted myself. i hope not.

### RobT-aus' log: y3c1w2 20121011

Thursday PM

row 2000m 10m

overhead squat 7 x 5 x wooden rod

pressup to stand up 5 x 5 x bw, bw, 8 ea hand, 14 ea hand, 24, 32

pushup to pullup 5 x 1 ea, 4 x 2 pushup, 1 pullup 3 x 3 pushup, 1 chinup

row 2000m 10m

overhead squat 7 x 5 x wooden rod

pressup to stand up 5 x 5 x bw, bw, 8 ea hand, 14 ea hand, 24, 32

pushup to pullup 5 x 1 ea, 4 x 2 pushup, 1 pullup 3 x 3 pushup, 1 chinup

### RobT-aus' log: y3c1w3 20121012

Friday AM

8.5km run - 50min

some bodyweight movements and rolling

8.5km run - 50min

some bodyweight movements and rolling

### RobT-aus' log: y3c1w4 20121016

Tuesday PM

row 2000m 9m10s

overhead squat 2 x 5 x bw, 2 x 10 x bw, 3 x 5 x 10, 15, 20

chinup 6 x 3 1mR

dip 6 x 4 1mR

PM (run home)

8.5kms 50min fartlek longer intervals with walking. experienced the sensation of having to push myself while going uphill. I don't like it, and I'm going to do it again.

1km walk/run carrying eggs and sparkling wine - it's a challenge.

row 2000m 9m10s

overhead squat 2 x 5 x bw, 2 x 10 x bw, 3 x 5 x 10, 15, 20

chinup 6 x 3 1mR

dip 6 x 4 1mR

PM (run home)

8.5kms 50min fartlek longer intervals with walking. experienced the sensation of having to push myself while going uphill. I don't like it, and I'm going to do it again.

1km walk/run carrying eggs and sparkling wine - it's a challenge.

### RobT-aus' log: y3c1w5 20121018

Thursday AM

left a little too early - forgot to wash dishes and take out rubbish

9km run 48min

row 5min warm down

5 x pullup x 3 / pushup x 8 / dip x 3

PM

row 500m w/u, 2000m 7m50s

overhead squat 4 x (5 x bw, 3 x 12.5, 1 x 20) - lots of warmup to get to this

edit: squat, not press.

left a little too early - forgot to wash dishes and take out rubbish

9km run 48min

row 5min warm down

5 x pullup x 3 / pushup x 8 / dip x 3

PM

row 500m w/u, 2000m 7m50s

overhead squat 4 x (5 x bw, 3 x 12.5, 1 x 20) - lots of warmup to get to this

edit: squat, not press.

### RobT-aus' log: y3c1w6 20121023

Tuesday PM

row 500m w/u, 2000m 8:50, negative split

overhead squat 5 x 3 x bw, 5 x 3 x 20, 5 x 3 x 22.5, 3 x 3 x 25

press 3 x 5 x 20 trying new rippetoe squat form...

row 500m w/u, 2000m 8:50, negative split

overhead squat 5 x 3 x bw, 5 x 3 x 20, 5 x 3 x 22.5, 3 x 3 x 25

press 3 x 5 x 20 trying new rippetoe squat form...

### RobT-aus' log: y3c1w7 20121024

Wednesday AM - at office planning day, no chance of wandering/moving like I normally do.

9kms run - 52 min

pullup + 3kg /dip + 3kg 3/6, 2/4, 1/2

sauna/steam - they're empty this time of the day, which is nice.

9kms run - 52 min

pullup + 3kg /dip + 3kg 3/6, 2/4, 1/2

sauna/steam - they're empty this time of the day, which is nice.

### RobT-aus' log: y3c1w8 20121026

Friday PM

row 500m w/u

snatch 10 x 1 x 20

overhead squat 5 x 1 x 20

press 3 x 5 x 20, 1 x 5 x 60

row 500m w/u

snatch 10 x 1 x 20

overhead squat 5 x 1 x 20

press 3 x 5 x 20, 1 x 5 x 60

### RobT-aus' log: y3c1w9 20121029

Monday PM

row 500m w/u, 2000m 8m20s; negative split 1-2 quarter @ 2:30/500m; 3rd @ 2m/500m; 4th @ 1:45m/500m

front squat 5 x 3 x bw, 3 x 5 x 30

burpee 3 x 5

pullup 6, 4, 2, 2, 2

row 500m w/u, 2000m 8m20s; negative split 1-2 quarter @ 2:30/500m; 3rd @ 2m/500m; 4th @ 1:45m/500m

front squat 5 x 3 x bw, 3 x 5 x 30

burpee 3 x 5

pullup 6, 4, 2, 2, 2