RobT-aus' log

Log workouts, diet, goals, and personal bests

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

RobT-aus' log: y3c7w1 30130417

Post by robt-aus » Tue Apr 16, 2013 10:24 pm

Wednesday PM
row 500m w/u
circuit program: ex x 30, 15, 8, 4, 4 / superset
squat bw, 20, 40, 60, 60 / pullup 5, 5, 4 chinup 4, 3
press 0, 25, 4 x 22.5, 25, 25 / dip 3, 2, 1 , 1, 1
front squat bw, 20, 40, 60, 60 / pushup 5 x 4
row 3min warmdown

foot feels ok.
this 7th cycle will have around 12 workouts focusing on strength/capacity. i've been doing sets of 5 for a while now.

robt-aus
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Posts: 882
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Location: Sydney, Australia

RobT-aus' log: y3c7w2 20130419

Post by robt-aus » Thu Apr 18, 2013 10:14 pm

Friday PM
row 500m w/u
circuit program: ex x 30, 15, 8, 4, 4 / superset
squat bw+2.5, 22.5, 42.5, 82.5, 82.5 / neutral pullup 5 x 4
press 2.5, 8 x 22.5, 6 x 25, 4 x 27.5, 27.5 / pushup 4,4,5,6,6
front squat 2.5, 22.5, 42.5, 62.5, 65 / dip 5 x 3
row 500m warmdown

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

RobT-aus' log: y3c7w3 20130423

Post by robt-aus » Mon Apr 22, 2013 10:33 pm

Tuesday PM
row 500m w/u
circuit program: ex x 30, 15, 8, 4, 4 / superset
squat bw+5, 45, 65, 85, 85 / pullup 4 x 4, 2
press 5, 10 x 20, 8 x 22.5, 4 x 25, 30 / pushup 4,4,4,4,2
front squat 5, 20, 45, 62.5, 67.5 / dip 5 x 1
row 500m warmdown

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

RobT-aus' log: y3c7w4 20130505

Post by robt-aus » Sun May 05, 2013 4:36 am

Sunday PM
row 500m w/u
circuit 1 to 5 reps ea ex
pullup, pushup, dip, inverted row, squat bw x 10, stepup bw x 10, plank 20-30s
5 x (press 5 x 20, deadlift 5 x 60)
row 500m warmdown

Returned yesterday from 10 day holiday. I did no exercise at all and my diet was not healthy or free of alcohol.

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

RobT-aus' log: y3c7w5 20130507

Post by robt-aus » Mon May 06, 2013 10:27 pm

Tuesday
rowing day
row 500m w/u
2 x 5 x row 100m < 30s (45s to 18.5s), pushups x 6 < 30s - any excess time was rest
6 x row 100m (45s to 19s), 30sR
row 250m w/d

robt-aus
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RobT-aus' log: y3c7w6 20130508

Post by robt-aus » Tue May 07, 2013 6:45 pm

Wednesday
rowing
row 2000 ~ 2:15/500m ~ 8m48s
bench 2 x 8 x 20
row 2000 ~ 2:30/500m ~ 10m
bnech 2 x 8 x 20

robt-aus
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RobT-aus' log: y3c7w7 20130509

Post by robt-aus » Wed May 08, 2013 10:03 pm

Thursday AM
row 5000m ~27m - each 1/5 pace increased
circuit pushup 12,10,8,6,4,2 / bridge 15-30s 45sR


PM
row 5000m 26m30s

robt-aus
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RobT-aus' log: y3c7w8 20130510

Post by robt-aus » Thu May 09, 2013 5:58 pm

Friday AM
row 2000m 8m25s
plank 5 x 30s, 30sR

robt-aus
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RobT-aus' log: y3c7w9 20130513

Post by robt-aus » Sun May 12, 2013 10:54 pm

Monday PM
row 2000m 10m30s
superset row 110m then pushups 10 .. 1 / 30s R

robt-aus
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RobT-aus' log: y3c7w10 20130514

Post by robt-aus » Mon May 13, 2013 11:44 pm

Tuesday PM
Row 5000m 22m45s
Pushup 6 x 8 60sR

robt-aus
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RobT-aus' log: y3c7w11 20130515

Post by robt-aus » Tue May 14, 2013 5:57 pm

Wednesday AM
8 x row 120metre in 28-25s, 6 pushups in < 30s
5 x row 1minute, bridge 30s

robt-aus
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RobT-aus' log: y3c7w12 20130516

Post by robt-aus » Wed May 15, 2013 5:32 pm

Thursday AM
row 5km 23m35s
pushups 5 x 10 wide, 1mR, 5 narrow

robt-aus
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RobT-aus' log: y3c7w13 20130517

Post by robt-aus » Thu May 16, 2013 5:42 pm

Friday AM
row 5 x 500m / pushups x 10
row 5 x 100m / bridge x 30s

robt-aus
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Posts: 882
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RobT-aus' log: y3c7w14 20130520

Post by robt-aus » Sun May 19, 2013 10:10 pm

Monday
row 10min warmup
row 5000metre 21m45s

robt-aus
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Posts: 882
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RobT-aus' log: y3c7w15 20130521

Post by robt-aus » Mon May 20, 2013 10:49 pm

Tuesday PM
rowing
decided to look at the c2 instructional videos for their indoor machines. i'm refining my technique, which will involve some annoying motor pattern changes.
mostly slow and steady today, with arms rowing, arms and back rowing, arms and knees rowing and some full body stuff.
4 x 1000m / superset pushups wide 20, 16, 14 , 12; 2mR i.e. 1000m row,20 pu,2mR,1000m row,16 pu...
4 x 250m / 8, 6, 4, 2 increasingly narrow pushups

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