Paules' Training Log

Yesterday: helping uncle move, so loading and unloading the same truck five times.

Today: mowing the lawn

I lifted for two hours, but I was held back by an old injury acting up and a pain in my shoulder I didn’t want to turn into a new injury, so the numbers are embarrassing. So let’s just say I did lots of box squats and leg presses alternated with variations of pull downs.

Walking in the park, which for me is a weighted exercise. :sweat:

Weigh in: 286

2 min rests
Box Squats: 70s x 5, 5, 3, 3, 2

1 min rests
Double Crunch machine: 70x 6, 6, 5
Rows (palms facing): 90x 8, 8, 6
Loaded Carries: trap bar+115x 1/2, 1/2, 1/2, 1/2, 1/2, 1/2
Rows (palms down): 90x 8, 8, 6
kettle ball swings: 50x20, 15, 10

1 1/2 hours of swimming

Walking in the morning because I wanted to and walking in the afternoon because I was drafted into it.

5 sets of 20 body weight squats alternating with other body weight exercises, 1 minute rests between sets.

Weigh in: 287

Weigh in: 287

Squat ramp up: barx10, 135x8, 225x6, 295x4
Squats (2 min rests); 265x8,7,6,5, 5, 5, 5,5, 4=50
Bench ramp up: 135x10, 185x6, 205x5, 225x3, 245x1
Bench press (2 min rests): 225x3, 3, 2, 2, 2
Rows (2 min) 180x2,2,2,2,2

1 minute rests:
box squats: 40s x 8, 6, 5
Tempo bench: 135x10, 8, 6
Rows: 90x10, 10, 8
Good mornings: 135x10, 8, 6

I went for a morning walk.

I’ve been trying “density training” to lose weight and ended up gaining three pounds, so I’m returning to my previous system with the additional goal of being able to back squat with my own body weight on my shoulders for a total of 50 reps, and I’ve already dropped back down two pounds.

Unfortunately the air conditioner in the weight room was broken so it was even hotter inside than outside. I sweat more during the squats alone then I usually do the whole workout.

Weigh in: 285

Squat warm up: barx10, 135x8, 226x6, 295x4
Back squats: ten sets of 5x275
Behind the head shoulder press warm up: barx10, 95x6, 105x3, 135x1
Behind the head shoulder press: 105x2,2,2,2, 1
Pull downs: 135x4, 4, 4, 3, 3
traps bar loaded carry: bar+115xF, 1/2, 1/2, 1/2, 1/2 (F=full lap)
Shoulder sides: 20x12/12, 10/10, 10/10
Partial pull down high: -96x7, -90x6, -84x5, -78x5, -72x3
Five minutes on the stair master

Out for my morning walk.

Two minute rests:
Snatch High: 4x145, 3x155, 3x160, 2x165, 1x170
Dead lift wide grip: 245x2,2,2,2,2,1,1,1

Three way triceps 1 minute rests:
50x5,5,5
60x3,3,3
50x5,3,3

Leg press (2 min rests): 270x10, 360x10, 450x6, 540x4, 450x6, 360x8, 270x10

One minute rests:

three way bicep curls:
30x5,4,4
35x4,2,2
30x3,2,2

forearm curls: 10x45, 8x50, 6x55

Kettleball swings, drop sets

50x10, 40x8, 30x4
50x7, 40x5, 30x3
50x6, 40x4, 30x2

Twisting abs machine: 150x8/8, 8/8, 8/8

Saturday: walking in afternoon and evening
Sunday: alternating between sets of body weight squats and other body weight exercises
Monday: mowing the lawn

Weigh in: 285

Behind head shoulder press ramp up: bar x10, 65x8, 95x6, 105x4, 135x2, 155x1
Shoulder press/behind head press/push press: 135x 2/2/2, 1/1/1, 1/1/1, 1/1/1

partial low chin up: five sets of three

Squat ramp up: bar x10, 135x8, 225x6, 315x2
Squats: 285x5,5,5,5,5,4,4,3,4,4,3,3 =50

Curling/shoulder press: 20s x 8,6,5
Partial high chin up: -102x8,8,5

1/2 hour of swimming

Weigh in: 284

yesterday: an hour of walking in the park
today: 20 minutes of body weight exercises and martial arts.

Weigh in: 285

Yesterday: an hour walking in the park
Today: 25 minutes of body weight exercises and martial arts.

All Dumb bell Day! (almost)

Weigh in: 286

Yesterday: mowing the lawn, and damn the crap apples that fell on the grass.

Today:

two minute rests:

Clean and Press: 3x135, 3x145, 3x155, 1x165, 3x135
DB Bench: 90sx 5, 5, 4, 4, 3
DB 1 hand rows: 90sx 5, 5, 5,5,5
DM box squats: 90s x 2, 2, 2, 2, 1

one minute rests:

DB bench: 60s x 12, 10, 6
DB 1 Hand rows: 60s x 10, 8, 6
DB box squats: 60s x 5, 4, 3

30 second rests:

DB bench: 30s x 15, 10, 5
DB 1 Handed rows: 30s x 10, 8, 6
DB box squats: 30s x 5, 5, 5

5 minutes on the elliptical machine

Weigh in: 284

Squat warm up: barx10, 135x8, 225x6, 315x3
squat: 285x 6, 6, 6, 6, 5, 5
Hanging leg lifts: 4, 3, 3
Dead lift wide grip: 2x225, 2x245, 2x255, 1x265
Double Crunch machine: 60x 5, 5, 5
Stiff legged Dead Lift: 135x5, 155x5, 175x5, 185x2, 135x5

45 minutes of swimming

Weigh in: 287

Shoulder press (behind head) ramp up: bar x 10, 95x8, 115x5, 135x3, 155x1
Shoulder presses behind head, regular press, push press, 3 minute rests:
135x 2/2/2, 2/2/2, 2/1/1, 1/1/1, 1/1/1
Chin up partials low (1 min rests): 5 sets of 3
Trap bar loaded carries: Three laps of 120+bar
Behind head shoulder presses, 2 minute rests: 95x8, 8, 7, 5
Pull downs (3 minute rests): 5x135, 4x145, 3x155, 3x145, 3x135
Leg press (2 min rests): 270x10, 360x10, 450x8, 540x4, 630x2, 450x6, 270x8
1 minute rests:
Shoulder press behind head: bar x 15, 12, 10
Good mornings: 135x12, 155x9, 165x4
Pull up highs: -120x12, 10, 8
Ab Twist machine: 150x10/10, 10/10, 8/8
Kettle ball: 50x12, 40x8, 30x4
50x10, 40x4, 30x2
50x4, 40x2, 30x2

Mowing the lawn, which at home takes an hour but today my Dad and I needed three hours to mow the lawn at church. I wish they’d sell off some of that land so someone else could use it instead of members having to mow it all each week, but oh well.

Weigh in: 284

Snatch high (2 min rests): 145x4, 165x3, 175x2, 165x3, 145x4
Sumo Dead lifts (3 minute rests): 205x4, 225x4, 245x3, 265x1, drop sets: 2x245, 2x225, 2x205

an hour of swimming