lduncan88's Training Log

[lduncan88]

Yesterday's hill sprints video


Monday (1/28/13)
Warmup
Deadlifts - 115x5, 165x3, 215x2, 235x1, 250x3
Pullups - 8/6/4
DB Rows (double) - 35s x 10 (3)
BB Shrugs - 115x10, 155x9 (3)
1 mile walk

[lduncan88]

Back workout from yesterday. Stoked with that 250 pull.

[Mini Forklift Ⓥ]

Training hard as usual, great work with that deadlift !!

[lduncan88]

Training hard as usual, great work with that deadlift !!

Thanks Forklift. I've got a ways to go before I can keep up with you.

Wednesday (1/30/13)

Warmup
Press - 65x5, 75x3, 85x2, 95x1, 100x3 (a little bummed I didn't get 4 on the last one)
Laterals - 15s x 8 (3)
Alt. Curls - 35s x 5 (3)
Reverse Wrist Curls - 65x8/8/10 (I remembered why I never bothered with direct forearm work after these, lol.)
1 mile walk

[lduncan88]

Friday (2/1/13)

Warmup
Squat - 140x5 (5)
Walking Lunges - 17.5s x 10/8/8
Woodpeckers - 25s x 10 (3) (Going to try these alternating legs next week)
Single Leg Calf Raises - 16kg x 10 (3) (Slowed the tempo on these, big difference)
Hanging Leg Raises - 5x5
1 mile walk

[lduncan88]

Saturday (2/2/13)

Warmup
Bench Press - 125x5 (3)
DB Bench Press - 35s x 8 (3; slow tempo)
Resistance Band Flyes - Green x 12 (3)
French Press - 35x12 (3)
DB Overhead Extensions - 25x10/10/8
1 mile walk

[mrbear666]

cool vids! nice controlled form too!

[lduncan88]

cool vids! nice controlled form too!

Thanks Bear.

Sunday (2/3/13)

Warmup
Hill Sprints - 20 Meters (2), 30 Meters (2), 40 Meters (2) *Wanted 3 40s, but my legs said "no".

[lduncan88]

Tuesday (2/5/13)

Warmup
Deadlifts - 115x5, 165x5, 215x3, 235x3, 250x4
Pullups - 8/7/5
1 mile walk

[lduncan88]

Wednesday (2/6/13)

Warmup
Press - 65x5, 75x3, 85x3, 95x3, 100x2 (2) *Tried a full grip on these. Didn't really like it so I switched back to a false grip on the final set.
Alt. Thick-Handle Curls - 35s x 5 (3)
Hanging Leg Raises - 5x5
Spin - 20:00 @ 152bpm

[lduncan88]

Friday (2/8/13)

Warmup
Squat - 65x5 (2), 115x5, 145x3, 165x3, 175x3
Hanging Leg Curls - 35x5 (3) *Hung from my pullup bar with a dumbbell between my ankles. A little awkward, but it works
Single Leg Calf Raises - 16kg x 10 (3)

[lduncan88]

Saturday (2.9.13)
Warmup
Bench Press - 85x5, 105x5, 125x3, 135x3, 145x2 (2)

PM
Spin - 20:00 @ ~155BPM (Tried to keep it steady, but my heart rate monitor was being uncooperative today)

Done with the body part split. Kind of over the "bodybuilding" style too. Going to take it back to a full-body routine starting Monday.

[lduncan88]

Started the new routine today. Bit of a tribute to Bill Starr's basic program as he outlined in "The Strongest Shall Survive". Only changes I made were to swap the bench press out for the press (want to get my overhead strength up again, bench will go up residually), and use a 5x3 scheme instead of 5x5. My light, medium, & heavy days are rotated between each lift; Monday is heavy deadlifts, Wednesday is heavy press, & Friday is heavy squat. I'll only shoot the heavy lift for the corresponding day so it's not the same thing over & over. Eager to see how it goes.

Monday (2.11.13)

Warmup
Squat (80%) - 115x3, 125x3, 135x3, 140x3 (2)
Press (90%) - 65x3, 75x3, 80x3, 85x3, 90x3
Deadlift - 115x3, 165x3, 215x3, 235x3, 250x3 *A little more work having done squats already. Still got it good though
Hanging Leg Raises - 5x5

PM
Spin - 20:00 @ 154BPM

[lduncan88]

Wednesday (2.13.13)

Warmup
Squat (90%) - 115x3, 135x3, 145x3, 152.5x3, 157.5x3
Press - 65x3, 75x3, 85x3, 95x3, 100x4
Deadlift (80%) - 115x3, 165x3, 185x3, 195x3, 200x3
Chins - 5x5

PM
Spin - 20:00 @ ~160BPM

[mrbear666]

hey buddy, no training and vids anymore?