T Nation

Paules' Training Log


#201

All dumbbells

bench press, five sets heavy, three minute rests
one arm rows, five sets heavy, three minute rests
Box squats, five sets heavy, three minute rests

bench press, three sets medium weight, two minute rests
one arm rows, three sets medium weight, two minute rests
box squats, three sets medium weight, two minute rests

bench press, three sets light weight, one minute rests
one arm rows, three sets light weight, one minute rests
box squats, three sets light weight, one minute rests


#202

yesterday: walk in the park
today: helped my parents with enough yard work to remember why I prefer apartment living


#203

five sets of power snatches
five sets of squats
ten sets of cable flies
three sets of kettle ball swings
five sets of pull downs
five minutes of cardio


#204

All heavy weight, three minute rests

8 sets of clean and presses
8 sets of good mornings
8 sets of leg presses


#205

yesterday: mowing the lawn

today: all dumbbells

heavy weight, three minute rests:
five sets of bench presses
five sets of one arm rows
five sets of box squats

medium weight, two minute rests:
four sets of bench
four sets of one arm rows
four sets of box squats

light weight, one minute rests:
three sets of bench
three sets of one arm rows
three sets of box squats


#206

Sunday: some body weight training and walking

Today:

Curl and press with dumbbells, five sets, heavy weight, three minute rests
Dead lift, five sets, heavy, four minute rests
Chin up negatives, five sets, heavy, three min rests

Curl and press, three sets, medium weight, two minute rests
Dead lift, three sets, medium weight, three minute rests
Chin ups, three sets, medium weight, two minute rests

Curl and press, three sets, light weight, one minute rests
Still legged dead lifts, three sets, light weight, two minute rests
Chin ups, three sets, light weight, one minute rests

Fore arm curls, three sets, two minute rests


#207

Yesterday: an hour long walk
Today: a 45 minute long walk


#208

100 angled push ups
Doctor Who
102 stairs two at a time
Doctor Who
100 Hip Thrusts
Rick Steve’s Best of Europe
100 side lunges
Doctor Who
100 Dragon Circle Sun
Doctor Who
100 ab crunches
Doctor Who
100 book swings
Doctor Who
100 squats
Doctor Who
100 touching toes
Doctor Who
100 knee lifts


#209

three rounds of martial arts, jumping rope, and hand grips


#210

three minute rests:
five sets of dips
five sets of one arm rows (heavy)
five sets of box squats (heavy)

two minute rests:
four sets of bench with dumbbells
four sets of one arm rows (medium)
four sets of box squats (medium)

one minute rests:
three sets of bench with DB (light)
three sets of one arm rows (light)
three sets of box squats (light)
three sets of pull overs
three sets of two grip triceps press


#211

Yesterday: walk in the park

Today:
five sets of curl and press, heavy, 3 minute rests
five sets of dead lifts, heavy, 4 minute rests
five sets of chin up negatives, 3 minute rests

four sets of curl and press, medium weight, 2 minute rests
four sets of dead lifts, medium, 3 minute rests
four sets of chin ups, 2 minute rests

three sets of curl and press, light weight, 1 minute rests
three sets of stiff legged dead lifts, 2 minute rests
three sets of chin ups, 1 minute rests


#212

Morning: three rotations of upper body martial arts, lower body martial arts, jumping rope, and hand grips.

Afternoon: mowing the lawn


#213

six lengths of over head carries: 70-100 pounds
six lengths of loaded carries trap bar: 290 pounds

40ish minutes of swimming


#214

three sets of dips
five sets of good mornings
three sets of pull downs
five sets of box squats
three sets of curl and press
three sets of weighted steps
three sets of one armed rows
three sets of fore arm curls
three sets of kettle ball swings


#215

After breakfast: martial arts
after lunch: an hour long walk


#216

Last night: a short walk
this morning: body weight exercises and a short walk
this afternoon: a longer walk


#217

Last night: short walk
this morning: short walk and martial arts
later this morning: walk to the library and back


#218

Saturday night: short walk
Sunday before breakfast: body weight exercises
Sunday after breakfast: a longer walk than I intended; getting lost is good for burning calories


#219

five sets of dips
five sets of dead lifts
nine sets of rows
three sets of good mornings
five sets of box squats
three sets of pull overs


#220

Wednesday: mowing the lawn
Thursday:
five sets of curl and press
ramp up for good mornings
five work sets of good mornings
five sets of negative chin ups
five sets of box squats
three sets of curls for biceps and forearms
three sets of kettle ball swings
three sets for wrists

Today: four rotations of abs, jump rope, and wrist grips