Paules' Training Log

Training Logs
1

Well, here I go. I recently made my old goal of a bench, squat, dead lift total of over 1000 pounds (1008). I’m happy about that because in means in my 40s I’m stronger than my college days, but unfortunately at 5’6 I weigh 289 pounds (in college I weighed 210). I’ve thought for a long while that it would be cool to be able to lift my own body weight over my head, but while my overhead press went up so did my weight. Then two weeks ago my doctor looked at my “A1C” levels and was pretty unhappy and we had a long talk about diet and she told me I should go on low carb/sugar diet but because I exercise so much I didn’t need to cut the total amount of food. So when I cook I’m doing things like using a measuring cup to not put in too much pasta and making up for it by adding more veggies and proteins. Turns out she was right and I’ve lost six pounds since then (resulting in my present weight).

So here was what I did at the gym yesterday:

Clean and Press (2 min rests) 145 lb: 3,3,3,3,3,3,2
Trap bar carries (1 min rests) bar+90 lb: 6 walks
Dumbbell bench (3 min rests): 80sx5, 85sx5, 90sx5, 95sx5, 100sx2

1 minute rests:

Zombie squats: 5 sets of about 5 partial reps: It’s the first day I’ve ever tried them and I always sucked at depth for front squats, too.
Flies: 30x12, 30x10, 30x8
Box Squat with 70 lb dumbbells: 3, 3, 2,2,2
Three way Triceps on the cables: 40 x 5, 5, 5, 50x5,5,5, 60x2,2,2

Swimming for 45 minutes rotating three strokes

2

Today’s exercises:

Jujitsu escape hip thrust + one legged hip thrust + two legged hip thrusts = 100 reps
Mowing the lawn

3

Side hip lifts + side crunches = 100 reps

Snatch high (2 min rests): 155x3,3,3,3,3,3,2
Wide grip dead lift (3 min rests): 225x3, 245x3, 265x2, 275x1, drop sets: 235x2, 185x2, 135x2
One arm rows (2 min rests): 100x 3/3, 3/3, 3/3, 3/3, 2/2

One minute rests:
Box squats (70 pound dumbbells)x4,4,3,2, 2
Reverse flies super sets: 8x30, 8x25, 8x20
Kettle ball swings: 50x20,15,12

Swiming for an hour an a quarter, including 100 single leg calf jumps each leg.

4

50 Sun Dragon Circles
an hour walk in the park

5

100 boxing crunches

Giant sets (shoulder raises, squats, good mornings, one minute rests): bar x 10, 10, 10; 55x8,10,10, 65x5, 10, 8
Giant sets (behind head press, squats, good mornings, 90 sec rests): 65x10,10, 8; 95x8, 10, 6; 105x 3, 8, 3
Giant sets (shoulder press, squats, good mornings, 2 min rests): 135x 3, 8, 3; 135x2,6,3, 135x2,6,3
Giant sets (push press, squats, good mornings, 3 min rests): 155x 2,4,2; 155x2,4,2; 155: 1,4,1

half hour of swimming

6

30 minutes of yoga, body weight exercises, and martial arts.

7

100 twists

weigh in at the gym: 289

Standing hip thrusts (2 minute rests): 155x 1, 145x 2, 3, 3, 3, 3, 3, 3, 3, 1
Partial chin ups low (1 minute rests): 3, 3, 2

Squat ramp up: 10xbar, 8x135, 6x225, 4x275, 2x315, 1x335
Squats (3 minute rests): 315x3,3,2,2
Drop sets: 315x1, 225x3, 135x3

Partial chin ups high (2 min rests): -108x6, -102x6, -96x5, -90x5, -84x5

Loaded carries, one minute rests, three laps with 90 pounds + trap bar.

Pull downs, super sets (2 minute rests): 135x 3/3, 2/2, 2/2, 2/2, 2/2

45 minutes of swimming

8

Side crunches + side lifts = 100 reps

An hour walk in the park.

9

Clean and press, 2 min rests, five sets of singles.

Squat warm up: bar x 10, 95x10

One minute rests:
Back Squat 135x10
Incline Bench 135x10
Back Squat 135x10
Incline Bench 135x10
Back Squat 135x10
Incline Bench 135x7
Back Squat 135x10
Incline Bench 135x5
Back Squat 135x10
Incline Bench 135x3

Loaded carry, one minute rests, 90+trap bar for three full laps

Double crunch machine: 60x5, 70x5, 80x3

Box squat 50s x 5
Incline Flies 20s x 12
Box squat 50s x 5
Incline Flies 20s x 12
Box squat 50s x 5
Incline Flies 20s x 12

Kettle ball swings: 50x20,15, 10

An hour and 15 minutes of swimming

10

Jujitsu hip thrust escapes + one legged hip thrusts + two legged hip thrusts = 100 reps

mowing the lawn

11

One minute rests:

Snatch High 135x 5
Under hand rows: 135x8
Snatch High 135x5
Under hand rows: 135x8
Snatch High 135x4
Under hand rows: 135x8
Snatch High 135x4
Under hand rows: 135x8
Snatch High 135x2
Under hand rows: 135x5

Over hand rows 135x8
stiff legged dead 135x5
Over hand rows 135x8
stiff legged dead 135x6
Over hand rows 135x8
stiff legged dead 135x5
Over hand rows 135x6
stiff legged dead 135x4
Over hand rows 135x4
stiff legged dead 135x3

30 second rests:

Reverse flies 30x10
box squats 30x10
Reverse flies 30x8
box squats 30x8
Reverse flies 30x6
box squats 30x6

45 minutes of swimming

12

Weigh in: 287

One minute rests:

Squat warm ups: barx10, 135x10

Shoulder Press behind head: 95x8
Back Squats: 185x10
Shoulder Press behind head: 95x8
Back Squats: 185x10
Shoulder Press behind head: 95x7
Back Squats: 185x9
Shoulder Press behind head: 95x6
Back Squats: 185x9
Shoulder Press behind head: 95x4
Back Squats: 185x8

Shoulder Press front: 95x6
Back Squats: 185x8
Shoulder Press front: 95x5
Back Squats: 185x6
Shoulder Press front: 95x4
Back Squats: 185x6
Shoulder Press front: 95x4
Back Squats: 185x4
Shoulder Press front: 95x2
Back Squats: 185x2

Front shoulder lift: 25x10
Leg press: 180x10
Front shoulder lift: 25x10
Leg press: 180x10
Front shoulder lift: 25x10
Leg press: 180x10
Front shoulder lift: 25x10
Leg press: 180x10
Front shoulder lift: 25x10
Leg press: 180x10
Front shoulder lift: 25x10
Leg press: 180x10

Side shoulders: 20s x10
Leg presses: 180x8
Side shoulders: 20s x10
Leg presses: 180x8
Side shoulders: 20s x8
Leg presses: 180x8
Side shoulders: 20s x8
Leg presses: 180x8
Side shoulders: 20s x10
Leg presses: 180x 10

Triceps super set:
reverse narrow grip/regular narrow grip:
bar x 10/10
65 x 10/4
75 x 6/2

Push press: 95x5
Good morning 95x10
Push press: 95x5
Good morning 95x10
Push press: 95x5
Good morning 95x8
Push press: 95x3
Good morning 95x8
Push press: 95x3
Good morning 95x6

40 minutes of swimming

13

100 boxing crunches

an hour walk in the park

Spotted my first Pokeman Go player in my local park

14

Snatch High (2 minute rests): 165x2, 2, 2, 1, 1
Squat warm up: barx10, 135x8, 225x6, 275x4, 315x2

Three minute rests between super sets:
Squat 275/squat185/jumping: 3/6/5, 3/5/4, 2/4/3, 2/4/3, 1/2/2

one minute rests:

Loaded carry (trap bar+100): 1 lap
Pull downs: 90x10
Loaded carry (trap bar+100): 1 lap
Pull downs: 90x8
Loaded carry (trap bar+100): 1 lap
Pull downs: 90x4

High Partial Pull ups: -102x8
Leg Press: 270x10
High Partial Pull ups: -102x7
Leg Press: 270x10
High Partial Pull ups: -102x5
Leg Press: 270x8

Twist ab machine: 150x 6/6, 6/6, 6/6

Three way bicep curls: 25x8,6,4, 20x6,4,2, 15x6,4,4
Forearms: barx8,8,8

45 minutes swimming

15

weigh in: 287

Squat Ramp up: barx10, 135x8, 225x6, 275x4
Squats (two minute rests): 225x8, 8, 6, 7, 6, 5, 5, 5 =50 reps
Super set pull overs with reverse grip triceps: bar x 6/10, 8/10, 6/8
Dead lifts wide grip (2 minute rests): 225x 3, 2, 1,1,1

an hour of swimming

Lunch and two episodes of “Star Trek” resting

mowing the lawn

The fifty reps of squats program called for squatting with body weight on the bar, but I think I’ll work up to that.

16

I was on a family vacation so:

Day one: load truck, unload truck
Day two: rest
Days 3-5: nature walks
Day 6: rained out
Day 7: load truck, unload truck

17

Yesterday: Mowing the lawn

Today: Weigh in: 287

Usually 2 minute rests:

Clean and press: 145x3, 3, 3, 2, 2, 2, 2, 1
Dead lift wide grip, rest pauses: 225: 3p1p1p1, 3p1p1p1, 2p1p1
Squat warm up: barx10, 135x8, 225x4, 275x2
Squat: ten sets of five at 245
Good mornings: 135x8,8,8

45 minutes of swimming

18

weigh in: 285

30 second rests:
Squat warm up: barx10, 95x10

Squat: 135x10
Incline bench: 95x10
Squat: 135x10
Incline bench: 95x10
Squat: 135x10
Incline bench: 95x6
Squat: 135x10
Incline bench: 95x6
Squat: 135x8
Incline bench: 95x6

Squat: 135x8
Rows: 85x10
Squat: 135x6
Rows: 85x8
Squat: 135x4
Rows: 85x6
Squat: 135x4
Rows: 85x4
Squat: 135x2
Rows: 85x2

One minute rests:
Trap carry: trap bar+110: one lap
Pull downs: 90x8
Trap carry: trap bar+110: one lap
Pull downs: 90x8
Trap carry: trap bar+110: one lap
Pull downs: 90x6

30 seconds rest
Leg press: 180x10
Supported Rows: 90x5
Leg press: 180x10
Supported Rows: 90x5
Leg press: 180x10
Supported Rows: 90x5
Leg press: 180x10
Supported Rows: 90x5
Leg press: 180x10
Supported Rows: 90x3

over head carries: one lapx45, 55, 60

45 minutes swimming

19

Alternated sets of body weight squats with sets of other body weight exercises until I had done 100 squats. I was going to alternate squats with push ups but my delts started hurting, probably because I’d done incline presses a couple of days ago. Maybe next time.

20

One minute rests, weigh in: 284

Snatch High: 135x5
Over hand rows: 135x8
Snatch High: 135x5
Over hand rows: 135x6
Snatch High: 135x3
Over hand rows: 135x6
Snatch High: 135x3
Over hand rows: 135x6
Snatch High: 135x3
Over hand rows: 135x4

Under hand rows: 135x6
Stiff legged Dead: 135x5
Under hand rows: 135x6
Stiff legged Dead: 135x5
Under hand rows: 135x5
Stiff legged Dead: 135x4
Under hand rows: 135x5
Stiff legged Dead: 135x5
Under hand rows: 135x5
Stiff legged Dead: 135x4

40 minutes swimming