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Old 12-04-2018, 12:24 PM   #1891
Shaun Gross
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Re: Shaun's workout log

Tuesday 4 December 2018

A.
Back Squats


112.5kg x 3 x 10

B.
Strict Pullups


3 sets of 6

C.
15 rounds of rowing, 45 seconds on, 15 seconds off


Maintained between 1:47 and 1:48 average pace the whole way.
Didn't see total metres..
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Old 12-05-2018, 11:53 AM   #1892
Shaun Gross
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Re: Shaun's workout log

Wednesday 5 December 2018

A.
Deadlifts


140kg x 3 x 10

B.
Rowing
2K, 1 min rest, 2K


7:34.6, 7:36

My rowing has just felt soo hard lately! Maintained between a 1:53 and 1:54 pace the whole way, but going into it I feel like I could've mentally done 1:52. My bum muscles just cramp straight away and my hands just don't enjoy holding on to the "paddle". Meh..
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Old 12-10-2018, 12:01 PM   #1893
Shaun Gross
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Re: Shaun's workout log

Friday 7 December 2018

A.
Bench Press


95kg x 5 x 5 (Fail on last rep)

I suck at bench.

B.
2 Rounds - Bike 9 mins, rest 3 mins


Maintained 350watts the whole way. 276 cals total
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Old 12-10-2018, 12:03 PM   #1894
Shaun Gross
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Re: Shaun's workout log

Saturday 8 December 2018

A.
Back Squats


162.5kg x 3 x 2

B.
Weighted pullups


Bodyweight + 12.5kg x 3 x 3

C.
Rowing - 5 rounds of 400m, 5 min rest


1:14.1, 1:12.5, 1:12.8, 1:12.1, 1:12.9


Faster than last time and faster than the first time where I went like a bat out of hell and fell apart on the last 2 rounds. Happy with this improvement.
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Old 12-10-2018, 12:06 PM   #1895
Shaun Gross
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Re: Shaun's workout log

Monday 10 December 2018

A.
Back Squats


115kg x 3 x 10

B.
Strict Pullups


3 sets of 6


C.
Bike - 90 seconds on, 90 seconds off for 12 rounds


336 cals total.

Maintained between 442 and 461 watts the whole way, roughly 28 cal per round.
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Old 12-11-2018, 12:06 PM   #1896
Shaun Gross
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Re: Shaun's workout log

Tuesday 11 December 2018

A.
Strict Press


75kg x 5 x 5

Paused at the bottom of each rep. Getting harder. My left shoulder is feeling a bit jacked up - need to monitor this!

B.
Rowing - 8 rounds of 1:30 on, 30 seconds off


3410ish metres total (including rollover)

First 5 rounds - between 1:47/1:48 average pace
Next 2 rounds - between 1:46/1:47 average pace
Last round - 1:45.8
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Old 12-12-2018, 11:44 AM   #1897
Shaun Gross
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Re: Shaun's workout log

Wednesday 12 December 2018

A.
Assault bike 10 minutes max calories


171 calories (6 cal PR)

Oh my goodness..

Held 392 watts the whole way, bringing it home in the mid to late 400's for the last minute. My music speaker ran out of battery at minute 5 so the last half really sucked.

This was freaking hard.

Next time it comes up I'll try hold 409 watts.

B.
Deadlifts


165kg x 5 x 5

This felt hard after the biking. Done beltless (as all my lifting has been lately)
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Old 12-16-2018, 12:22 PM   #1898
Shaun Gross
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Re: Shaun's workout log

Friday 14 December 2018

A.
Bench Press


82.5kg x 3 x 10


B.
Rowing
30 sec on, 2:30 off for 8 rounds


1:26.3, 1:25.3, 1:23.9, 1:23.9, 1:25.3, 1:25.3, 1:24.8, 1:25.3

Faster than last time by about 1-2 seconds/500m per interval.
Stoked with this.
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Old 12-16-2018, 01:27 PM   #1899
Shaun Gross
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Re: Shaun's workout log

Saturday 15 December 2018

A.
Back Squats


165kg x 3 x 2

B.
Weighted Pullups


+15kg x 3 x 3

C.
34 min Assault Bike


466 calories
311 watts average pace

Slower than last week. Just felt a bit drained tonight.
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Old 12-17-2018, 12:13 PM   #1900
Shaun Gross
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Re: Shaun's workout log

Monday 17 December 2018

A.
Back Squats


117.5kg x 3 x 10

B.
Strict Pullups


3 sets of 6

C.
Bike, 4 min on, 90 seconds off for 4 rounds


272 cals total (average 68 per round)

Maintained around 392 watts the whole way. Not fun.
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