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Old 11-19-2018, 12:17 PM   #1881
Shaun Gross
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Re: Shaun's workout log

Monday 19 November 2018

A.
Strict Press


62.5kg x 3 x 10

B.
5 rounds of Assault Bike
2 min on, 30 seconds off


177cals total, 35-36 each round

Maintained 425ish watts the whole way. Tough
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Old 11-20-2018, 12:35 PM   #1882
Shaun Gross
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Re: Shaun's workout log

Tuesday 20 November 2018

A.
Back Squats


107.5kg x 3 x 10

B.
Strict Pullups


3 sets of 5

Steadily increasing. No difficulty yet.

C.
Rowing intervals
30 seconds on, 2:30 off for 8 rounds


1:26.3, 1:25.8, 1:26.8, 1:26.3, 1:25.8, 1:26.3, 1:26.3, 1:26.3 average pace

A bit faster - probably 1-2 seconds per 500m pace each interval, compared to last time. Sprints suck.
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Old 11-21-2018, 11:39 AM   #1883
Shaun Gross
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Re: Shaun's workout log

Wednesday 21 November 2018

A.
Deadlifts


135kg x 3 x 10

Easy

B.
Assault Bike, 28 mins


369 cals

Average 298 watts. 300watts is starting to get to be a sustainable pace. I readjusted on my seat all the time so stop the numbness problem from last time I did this. It seemed to work!
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Old 11-25-2018, 12:08 PM   #1884
Shaun Gross
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Re: Shaun's workout log

Friday 23 November 2018

A.
Bench Press


92.5kg x 5 x 5

B.
5 rounds of 1K row, 2 min rest


3:39-3:40 for first 3 rounds.
4:24
3:52


I ripped my hand going into today and really mentally fell apart on the 4th interval. Got off the rower and lay down for 30 seconds, then got back on and finished at 1:58/500m. Did the last round in a slow pace as well and called it a day.

Pretty disappointing - I want to repeat this one again someday..
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Old 11-25-2018, 12:21 PM   #1885
Shaun Gross
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Re: Shaun's workout log

Saturday 24 November 2018

A.
Back Squats


155kg x 5 x 2

Gradually increasing..

B.
Strict Pullups


5 x 5

C.
3 rounds of 5min Bike, 1 min rest


78, 78, 79

Held 359watts the whole way. I did this 4 weeks ago and did it with 2 min rest between rounds and got 79/70/70 so definitely improving.
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Old 11-27-2018, 09:37 AM   #1886
Vic McQuaide
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Re: Shaun's workout log

Monday 26 November 2018

A.
Back Squats

110kg x 3 x 10

B.
Strict Pullups

3 sets of 5

C.
6 rounds of 45 seconds rowing, 3:30 rest

Average paces were 1:27.6, 1:25.3, 1:25.9, 1:26.3, 1:27.6, 1:27.3

These were all out efforts, although were maintainable. Started falling apart on the last 2.


Tuesday 27 November

Don't have time to workout tonight so I did a longer (13.5km) ride to work. Don't know exactly how long it took - I think it was somewhere around 35 minutes though
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Old 11-28-2018, 12:23 PM   #1887
Shaun Gross
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Re: Shaun's workout log

Wednesday 29 November 2018

A.
Deadlifts


160kg x 5 x 5

B.
Strict Press


72.5kg x 5 x 5

Easy.

C.
Rowing, 15 rounds of 1 min on, 1 min off


Maintained between 1:41.5 and 1:42.5 average pace the whole way.
Ripped hand was bothering me and it sucked after 2 rounds, but I pushed through.
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Old 12-02-2018, 12:00 PM   #1888
Shaun Gross
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Re: Shaun's workout log

Friday 30 November 2018

A.
Bench Press


82kg x 3 x 10

Still rubbish at Bench press

B.
Tabata Row


992m total (including roll-over calories)

Maintained 1:30 pace for first 3 rounds, 1:34-1:35 for last 5 rounds.
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Old 12-02-2018, 12:15 PM   #1889
Shaun Gross
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Re: Shaun's workout log

Saturday 1 December 2018

A.
Back Squat


160kg x 5 x 2

Hard, but managable. Good to squat the rainbow again!

B.
Weighted strict pullups


+10kg x 5 x 3


C.
Assault Bike - 7/3/5/1 mins with 1 min rest between rounds


269cal total

Paces were 360ish for the 7 and 5 min rounds, 420ish for the 3 min round, 620ish for the 1 min round.
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Old 12-03-2018, 12:04 PM   #1890
Shaun Gross
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Re: Shaun's workout log

Monday 3 December 2018

A.
Strict Press

65kg x 3 x 10

Hard, might go up in smaller increments next time.

B.
32 min Assault Bike


448 cals, maintained an average of 318 watts


My best performance on this one yet. I was uncomfortable but never wanted to fail.
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