paules
September 27, 2016, 5:58pm
41
3 minute rests:
Dumb Bell Bench: five sets of 5x95s
Dumb Bell one arm rows: 5 sets of 5x95s
Dumb Bell box squats: 95x 3, 3, 2, 2, 2
2 minute rests:
DB Bench: 65s x 12, 9, 6
DB 1 arm rows: 65s x 8, 8, 8
DB box squats: 65s x 5, 5, 3
one minute rests:
DB bench: 35s x 20, 12, 8
DB 1 arm rows: 35s x 10, 10, 8
DB box squats: 35s x 8, 8, 5
Pull overs: bar x 12, 12, 8
paules
September 30, 2016, 3:34am
42
Yesterday: mowing the lawn
Today: walk in the park
1 Like
paules
October 1, 2016, 4:10pm
43
Yesterday:
Weigh in: 284
Ramp up for behind the head shoulder press: bar x 10, 95x8, 115x6, 135x3, 155x1
behind head/regular press/push press: 135x 3/2/2, 1/1/1, 1/0/1 (wow, that sucked. need more recovery time between shoulder days)
partial Chins low: 4, 4, 3, 3, 3
Squat ramp up: bar x10, 135x8, 225x6, 315x3, 335x1
Squats: five sets of doubles at 315
Shoulder behind head press: 95x8, 6, 4
Fat man chins: 6, 5, 4
Squats: 225x5, 5, 5, 2
shoulder behind head: bar x 15, 12, 10
Partial Chin up highs: -96x5, -90x5, -84x4, -78x4, -72x3
Squats: 135x8, 8, 8
Good mornings: 155x8,6,4
Today: walk in the park
paules
October 4, 2016, 5:56pm
44
Sunday:
Trap Bar carry: trap bar +110 for a lap, bar +120 for a lap, bar +130 for two lengths
Inclined Crunch and twist: 5, 4, 3
Kettle ball swings: 50 x 20, 20, 10
45 minutes swimming
Today:
Using dumbbells:
Bench: 100x 4, 4, 3, 4, 2
Rows: 100x 4, 4, 5, 4, 4
Box Squats: 100x 3, 2, 2, 2, 1
Bench: 70x 10, 8, 6
Rows: 70x 8, 8, 6
Box Squats: 70x 4, 4, 4
Bench: 40x 16, 12, 10
Rows: 40x 12, 10, 10
Box Squats: 40x 6, 6, 4
Super set Triceps: bar x 12/10, 55x10/6, 65x6/6
Super set biceps and forearms: bar x 8/6, 8/6 6/4
paules
October 6, 2016, 4:35pm
45
Yesterday: mowing the lawn
Today:
Snatch high (3 minute rests): 5x145, 4x165, 3x175, 2x185, 3x155
Wide grip dead lifts (4 min): 4x205, 3x255, 2x275, 2x255, 3x205
Leg Press (3 min): 10x270, 10x360, 10x450, 6x540, 3x630, 6x450, 10x270
Loaded carries (2 min) six lengths with 130 pounds + trap bar
Stiff Legged Dead lifts (2 min): five sets of 5x135
Just an idea. Mix “fasted” cardio with your yardwork.
Drink BCAAs or microPA first thing in the morning, then mow the lawn on an “empty” stomach.
Bet it’d help burn a little extra fat.
paules
October 8, 2016, 11:06pm
47
weigh in: 285
Clean and press: 135x3, 145x3, 155x2, 145x2, 135x3
Fat man chins: 7, 6, 5, 4, 3
Push press negatives: 135x 4, 3, 2
Squat warm up: bar x10, 135x8, 225x6, 315x2
Squat super sets: Squat 275, squat 185, jumping: 3/5/5, 3/4/4, 3/4/3, 2/3/2, 2/3/2
Pull downs: 135x5, 145x5, 155x3, 145x3, 135x4
five minutes stair master
paules
October 12, 2016, 5:33pm
48
Yesterday:
Standing Hip Thrusts: 5x135, 3x155, 1x165, 3x155, 5x135
Sumo deal lift: 4x205, 3x255, 2x275, 3x255, 4x205
Leg Press: 10x270, 8x450, 6x540, 4x630, 8x450, 10x270
Loaded Carry: trap bar+140 for six lengths
Twisting abs machine: 150x12/12, 12/12, 8/8
8 minutes on stair master
paules
October 18, 2016, 6:46pm
49
Weigh in: 285
Dips: 3, 4, 4, 3
Clean and Press: 135x4, 145x3, 155x2, 160x2, 165x1
Squat super sets (275/185/jumping): 3/7/5, 3/5/4, 3/5/4, 3/4/3, 3/4/2
Push press negatives: 135x3, 3, 1
Kettle ball swings: 20,15,10
Ab crunch machine: 60x8, 6, 6,
five minutes on stair master
paules
October 20, 2016, 6:04pm
50
Yesterday: Walk in the park
Today:
Weigh in: 284
Leg press: 45kg x 40, 30, 30
Snatch High: 145x5, 165x4, 185x2, 165x3, 145x5
Pull up partials low: 4, 4, 3, 3, 3
Hip Thrusts: 5x135, 3x155, 1x160, 2x155, 3x135
Fat man pull ups: 7, 6, 4, 4, 3
Dead lift wide grip: 205x5, 255x3, 1x275, 2x255, 3x205
Rows: 180x3, 190x2, 200x1, 190x2, 180x2
Ab twist machine: 150x 15/15, 12/12, 8/8
7 minutes on the stair master
paules
October 22, 2016, 5:31pm
51
Yesterday: walk in the neighborhood
Today:
Weigh in: 284
Leg press: 45kg x 35, 25, 20, 20
Dips: 5, 5, 4, 3
Clean and Press: 135x4, 145x4, 155x3, 165x1, 135x3
Squats: barx10, 135x8, 225x6, 315x3, 335x1, 315x 3,3,3,2,1
Push press negatives: 135x3, 3, 3, 2, 2
Carries: trap bar +150 x 6 lengths, 2 minutes rest between lengths
Afternoon: mowing the lawn
paules
October 25, 2016, 5:32pm
52
Weigh in: 284
Leg press: 45kgx 40, 30, 30
Snatch high: 155x3, 165x3, 175x2, 165x3, 155x2 (it would have been three if the first hadn’t hit my chest instead of landing on the pecs)
Fat man pull ups: 8, 7,6, 3,2
Hip Thrusts: 145x4, 155x3, 165x2, 155x3, 145x3
one arm rows: 105s x 3/3, 3/3, 3/3, 3/3, 3/3
Sumo Dead lifts: 205x4, 255x4, 275x3, 295x1, 255x1
Pull up partials high: -96x5, -90x5, -84x5, -78x5, -72x5
paules
October 27, 2016, 5:22pm
53
Yesterday: Alternated core and body weight squat sets
Today: weigh in: 281
Leg press: 45 pounds x 45, 30, 15, 10
Dips: 5, 5, 4, 3
Clean and Press: 135x3, 155x2, 165x1, 155x1, 135x2
Squat ramp ups: as normal
Squat super set of 295, 205, jumping: 2/5/5, 2/5/5, 2/5/4, 2/4/3, 2/4/3
Push Press negatives: 135x3, 145x3, 155x2, 165x1, 135x1
Trap carries: six lengths of trap bar + 160 pounds
incline flies: 30x12, 10, 8
paules
October 30, 2016, 5:09pm
54
weigh in: 285
Leg press: 45lb x 40, 30, 30
Snatch High: 3x155, 3x165, 3x175, 1x185, 3x155
Fat man pull ups: 8, 7, 6, 5, 3
Wide grip Dead Lifts: 205x5, 255x4, 275x2, 255x3, 205x5
One arm rows: 110s, 5 sets of three with each arm
Good mornings: 3 sets of 10 with 135 pounds
pull downs: 135x5, 5, 5, 3, 3
stair master
paules
November 1, 2016, 5:36pm
55
Leg press: 45 lb x 40, 30, 20, 10
Dips: 3, 3, 0, -102x5, -96x6
Clean and Press: 3x135, 2x155, 1x165, 1x155, 1x135
Squat ramp up as normal
Squats: 315x3, 3, 3 ,3
Drop sets squats: 315x3, 225x3, 135x3
Trap bar carries: trap bar+170 for six lengths
paules
November 3, 2016, 5:03pm
56
Yesterday: alternated core and legs at home
Today: Leg press 45 x 40, 30, 30
Snatch High: 4x155, 4x165, 3x175, 2x185, 4x155
Box squats: 100s x fives sets of three
Pull ups, low partials: 3, 3, 2, 2, 2
Sumo DL: 5x205, 2x275, 1x295, 1x275, 3x205
Twisting Abs machine (longest twist setting): 150 x 8/8, 6/6, 4/4
ten minutes on the stair master
paules
November 4, 2016, 7:46pm
57
Mowing the lawn for about an hour and a half.
paules
November 5, 2016, 9:17pm
58
Leg Press: 45x 30, 35, 35
Push press Negatives: 4x135, 4x155, 2x165, 1x175, 1x185
Squat Super sets (295, 205, jumping): 3/6/5, 3/5/4, 3/4/3, 2/3/2, 1/3/1
Dips: -102x5, -96x5, -90x5, -84x5, -78x3
Trap Bar Carries: 260x 6 lengths
four minutes on the elliptical
paules
November 6, 2016, 2:11pm
59
Alternated core exercises with body weight squats.
paules
November 11, 2016, 9:12pm
60
Yesterday:
Leg press: 45 x 40, 30, 30
Clean and Press: 4x135, 2x155, 1x165, 2x155, 3x135
Squats: 315x4, 4, 4, 3 Drop sets: 315x3, 225x3, 135x3
Dips: -96x5, -90x5, -84x5, -78x5, -72x5
Carries: trap bar + 180 x 6 walks
Bar super set: shoulders, squats, good mornings: 10/10/10, 8/10/8, 6/8/6
Today: walk in the park