Paules' Training Log

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

Yesterday: mowing the lawn
Today: walk in the park

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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

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

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.

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

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

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

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

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

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

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

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

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

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

Mowing the lawn for about an hour and a half.

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

Alternated core exercises with body weight squats.

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