RobT-aus' log

robt-aus · Post by **robt-aus** » Sun May 11, 2014 10:34 pm

Monday pm
6km run

robt-aus · Post by **robt-aus** » Wed May 14, 2014 9:50 pm

Wednesday
6km run - 27m10s
Thursday
bodyweight circuit 1 to 5 pullup, dip, pushup, inverted row, stepup

robt-aus · Post by **robt-aus** » Sun May 18, 2014 10:18 pm

Thursday (16) and Monday (19)
bodyweight circuit - condensed. 1 to 5 pullup, pushup, dip, ir.
then some planks and crunches. for confusion.

robt-aus · Post by **robt-aus** » Mon May 19, 2014 8:51 pm

Tuesday
bodyweight circuit (pullups, dips, inverted rows, farmers walk) then some stepups for the final sets.

robt-aus · Post by **robt-aus** » Wed May 21, 2014 1:09 am

Wednesday
short jog
basic full body moves - slow advanced burpee x 1...4; pommel x 1...4; stand up 1...4

robt-aus · Post by **robt-aus** » Wed May 28, 2014 10:57 pm

Wednesday
6km run
Thursday
bodyweight circuit
Friday
bodyweight circuit + used a yellow band to help with pullups after I failed.

robt-aus · Post by **robt-aus** » Thu Jun 05, 2014 7:52 pm

Thursday
stair running

robt-aus · Post by **robt-aus** » Mon Jun 30, 2014 11:01 pm

Tuesday
bodyweight and 20kg bar weight circuit

last Wednesday
6km run 31m50s

between the start of June I decided to stop exercising to recover from injuries to my wrist and ankle. it was fun to return to the gym.

robt-aus · Post by **robt-aus** » Tue Jul 01, 2014 10:48 pm

Wednesday
6km jog
3 x 5 complex: pushup, deadlift, curl, squat, press w/ 4,6,8kg

robt-aus · Post by **robt-aus** » Wed Jul 02, 2014 6:49 pm

Thursday
circuit 3 x 5 x complex: pushup, deadlift, curl, press, lateral raise, front raise, row, squat w/ 4,6,8kg

robt-aus · Post by **robt-aus** » Sun Jul 06, 2014 9:56 pm

Monday
circuit: 3 x 6 x squat 20kg, press 35kg, deadlift 35kg
standing up and sitting down without using hands
3 x 6 pushups

robt-aus · Post by **robt-aus** » Mon Jul 07, 2014 10:08 pm

Tuesday
circuit 3 x 5 x complex: 2 x (pushup, deadlift, curl, press, lateral raise, front raise, row, squat w/ 4,6,8kg)

robt-aus · Post by **robt-aus** » Wed Jul 09, 2014 10:49 pm

Wednesday 09th
6km run - 32m50s
Thursday
circuit 3 x 5 x complex: (3 x pushup, deadlift, curl, press, lateral raise, front raise, row, 3 x situp) w/ 4,6,8kg

robt-aus · Post by **robt-aus** » Sat Jul 12, 2014 11:48 pm

Sunday
squat 3 x 5 x 70
press 3 x 5 x 40
deadlift 3 x 5 x 100
5 x 1 pullup 1 dip
5 x 2 chinup 2 dip

robt-aus · Post by **robt-aus** » Wed Jul 16, 2014 7:29 pm

Wednesday
squat 3 x 5 x 80
press 3 x 5 x 45
deadlift 3 x 5 x 125

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