## RobT-aus' log

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

### RobT-aus' log: y3c7w1 30130417

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.

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' log: y3c7w2 20130419

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

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' log: y3c7w3 20130423

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

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' log: y3c7w4 20130505

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.

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' log: y3c7w5 20130507

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

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' log: y3c7w6 20130508

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

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' log: y3c7w7 20130509

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

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' log: y3c7w8 20130510

Friday AM

row 2000m 8m25s

plank 5 x 30s, 30sR

row 2000m 8m25s

plank 5 x 30s, 30sR

### RobT-aus' log: y3c7w9 20130513

Monday PM

row 2000m 10m30s

superset row 110m then pushups 10 .. 1 / 30s R

row 2000m 10m30s

superset row 110m then pushups 10 .. 1 / 30s R

### RobT-aus' log: y3c7w10 20130514

Tuesday PM

Row 5000m 22m45s

Pushup 6 x 8 60sR

Row 5000m 22m45s

Pushup 6 x 8 60sR

### RobT-aus' log: y3c7w11 20130515

Wednesday AM

8 x row 120metre in 28-25s, 6 pushups in < 30s

5 x row 1minute, bridge 30s

8 x row 120metre in 28-25s, 6 pushups in < 30s

5 x row 1minute, bridge 30s

### RobT-aus' log: y3c7w12 20130516

Thursday AM

row 5km 23m35s

pushups 5 x 10 wide, 1mR, 5 narrow

row 5km 23m35s

pushups 5 x 10 wide, 1mR, 5 narrow

### RobT-aus' log: y3c7w13 20130517

Friday AM

row 5 x 500m / pushups x 10

row 5 x 100m / bridge x 30s

row 5 x 500m / pushups x 10

row 5 x 100m / bridge x 30s

### RobT-aus' log: y3c7w14 20130520

Monday

row 10min warmup

row 5000metre 21m45s

row 10min warmup

row 5000metre 21m45s

### RobT-aus' log: y3c7w15 20130521

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

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