RobT-aus' log

Log workouts, diet, goals, and personal bests

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robt-aus
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Location: Sydney, Australia

RobT-aus' log: y3c11w24 20131013

Post by robt-aus » Mon Oct 14, 2013 11:01 pm

Tuesday AM
6km run - have broken my watch, so i'm not sure how much time it took.

robt-aus
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RobT-aus' log: y3c11w25 20131016

Post by robt-aus » Tue Oct 15, 2013 10:41 pm

Wednesday PM
6km run - don't know how long it took. no watch. Felt like it was sub 30m.
Nice. 27m flat. Benefits of running without a watch.

robt-aus
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RobT-aus' log: y4c12w1 20131126

Post by robt-aus » Mon Nov 25, 2013 9:00 pm

Tuesday PM
bodyweight circuit 1 to 5 pullup, dip, inverted rows, pushups, 6 bw squats
8x 40m runs - increasing speed

6 week hiatus over. have been fully occupied with domestic responsibilities.

robt-aus
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RobT-aus' log y4c1w2 20131127

Post by robt-aus » Tue Nov 26, 2013 9:54 pm

Wednesday PM
5 x ea set with 40m run between sets
1 to 5 pullup, 2 to 5 dips, 2 to 7 pushups, plank 10s, 15s, 20s, 25s, 30s

robt-aus
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RobT-aus' log: y4c1w3 20131202

Post by robt-aus » Sun Dec 01, 2013 9:44 pm

Monday
circuit
pullup 1,2,3,4,3
dip 2,3,4,5,6
inverted row 1,2,3,4,3
pushup 2,3,4,6,8
squat 5 x 8
short run
walking back rest

robt-aus
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Location: Sydney, Australia

RobT-aus' log: y4c1w4 20131203

Post by robt-aus » Mon Dec 02, 2013 9:43 pm

Tuesday
volume bodyweight
pullup 8 x 2 with short 30m run/ 30m walk between sets
dips 8 x 3 with short 30m run/ 30m walk between sets

robt-aus
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Posts: 882
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Location: Sydney, Australia

RobT-aus' log: y4c1w5 20131205

Post by robt-aus » Wed Dec 04, 2013 9:47 pm

Thursday
pushup 3, 7, 9, 11, 13 /w 30m sprint / 30m as rest
inverted row 2 to 6 /w 2x 10m run

robt-aus
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RobT-aus' log: y4c2w1 20131209

Post by robt-aus » Mon Dec 09, 2013 12:12 am

Monday
circuit with a bar - squats, presses, deadlifts, powercleans, power cleans, snatches 3 to 5 reps of each with 20 or 30 kg.
pushup inverse pyramid 10,8,6,4,2
first use of a bar in months...

robt-aus
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RobT-aus' log: y4c2w2 20131210

Post by robt-aus » Tue Dec 10, 2013 7:09 am

Tuesday
PM
circuit again
squats/press/deadlift
frontsquat/press/powerclean
5 reps ea ex; from 20 to 45 for squat/press/frontsquat; to 60 for deadlift/pc

robt-aus
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RobT-aus' log: y4c2w3 20131211

Post by robt-aus » Tue Dec 10, 2013 7:46 pm

Wednesday
squat, press, deadlift 5 x 5 @ 40
4 x 3 pullup/6pushup

robt-aus
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RobT-aus' log: y4c2w4 20131212

Post by robt-aus » Wed Dec 11, 2013 9:02 pm

Thursday
squat 3 x5 x 70 (worked up to)
dips 6 x 3
power clean 3 x 30, 50, 70, 3 x 62.5

front squat 6 x 20 / 1, 2, 3 pullups between
pushup ladder 1,2,3,4,5,4,3,2,1

robt-aus
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RobT-aus' log: y4c2w5 20131216

Post by robt-aus » Sun Dec 15, 2013 11:11 pm

Monday
squat up to 3 x 5 x 75
press up to 3 x 5 x 50
deadlift 3 x 5 x 100
pushup pyramid 2,3,4,5,6,5,4,3,2,2

robt-aus
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RobT-aus' log: y4c2w6 20131217

Post by robt-aus » Mon Dec 16, 2013 7:16 pm

Tuesday
6 x front squat 25kg x 8 / dip x 4
6 x power clean x 3 @ 30 / pushups x 4

light day

robt-aus
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RobT-aus' log: y4c2w7

Post by robt-aus » Wed Dec 18, 2013 4:17 pm

Wednesday pm
Squat 3 x 5 x 80
Press 3 x 5 x 55
Deadlift 3 x 5 x 105
Pushup pyramid 3 4 5 6 7 6 5 4 3 2 2

e: pyramid went too high
Last edited by robt-aus on Wed Dec 18, 2013 9:31 pm, edited 1 time in total.

robt-aus
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RobT-aus' log: y4c2w8 20131219

Post by robt-aus » Wed Dec 18, 2013 9:30 pm

Thursday AM
8 x front squat 8 x 30 / dips 5,4,3,2,3,4,5,6
6 x power clean 3 x 30 / pushups 6 x 5

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