Training Log Archive: PaddleFiend

4 minutes/10 secs for each exercise
1. military pushup hands @ armpits
2. dennis situps
3. wide hands pushups as wide as possible (I had arms spread wide like wings)
4. supermans
after rest for 2 minutes repeat the same exercises but 2 minutes/10 sec each

Circuit 7 rounds
1. 10 situps with 25lb plate
2. 15 one arm DB row 25lbs (at least 4 rounds were on paddle side and 3 on non paddle side) (rounds 5-7 were only 10 reps)
3. 10 military pushups
4. 10 body rows
5. 10 pullups
6. rest 2 minutes

4 minutes/10 sec each exercise 1st round at own pace, 2nd round to 70 BPM cadence, 3rd round to 80 BPM cadence
1. situps of your choice (round 1 dennis, round 2 and 3 bent knee crunches)
2. side crunch (left)
3. side crunch (right)

1. pullups 4 x 6r wide grip
2. bench 105/100/100/100 (6r, paused @ 4th & rep 6 did not go as far down - maybe b/c it was the first set - always harder/6r/8r/8r
3. one arm cable row 55 lbs 4x6r
4. deadlifts 135/160/160/160 (8r/6r/6r/6r)
5. shoulder press 30s/25s/25s/25s/ 6r/8r/8r/8r

late arriving due to massive snowstorm so shorter workout
3x1 minute on:
1. straight arm pulldown to left side
2. straight arm pulldown to right side
(ROUND 2 & 3 = no SAPD but head/neck on swiss ball, holding large soft med ball with straight arms and twist torso left/right, hips square with arms)
3. rest station
4. jump rope (did double unders sporadically)
5. dennis situps
6. pullups
7. body row
8. deadlift (I did the guys weight of 120 lbs)
9. standing shoulder press 20's
10. military pushup (thumbs @ armpits) hands on 2 med balls
11. straight arm pulldown

clean & jerk 80 lbs 8r, 6r, 6r (w/u=3 shrug, 3 clean, 2 c & j (65 lbs))
power bench 75 lbs x 8r, 70lbs x 2 x 8r
jump squat 80 lbs 4x8r
med ball slam 3x10r 20 lbs
depth jump & over 3x8r

pullups 3x6r
Bench (105/100/100) 6r/6r/8r
one arm cable row (55lbs) 3x6r
deadlifts (135/160/160) 8r/6r/6r
shoulder press (30's/25's/25's) 6r/8r/8r