lduncan88's Training Log
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- lduncan88
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Re: lduncan88's Training Log
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
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
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Re: lduncan88's Training Log
Back workout from yesterday. Stoked with that 250 pull.
- Mini Forklift Ⓥ
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- lduncan88
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Re: lduncan88's Training Log
Mini Forklift Ⓥ wrote: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
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Re: lduncan88's Training Log
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
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
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Re: lduncan88's Training Log
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
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
Re: lduncan88's Training Log
cool vids! nice controlled form too!
"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com
- lduncan88
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Re: lduncan88's Training Log
mrbear666 wrote: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
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Re: lduncan88's Training Log
Tuesday (2/5/13)
Warmup
Deadlifts - 115x5, 165x5, 215x3, 235x3, 250x4
Pullups - 8/7/5
1 mile walk
Warmup
Deadlifts - 115x5, 165x5, 215x3, 235x3, 250x4
Pullups - 8/7/5
1 mile walk
- lduncan88
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Re: lduncan88's Training Log
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
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
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Re: lduncan88's Training Log
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)
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
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- Posts: 240
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Re: lduncan88's Training Log
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.
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
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Re: lduncan88's Training Log
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
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
- Manatee
- Posts: 240
- Age: 29
- Joined: Tue Apr 05, 2011 9:17 pm
- Location: Lancaster, CA
- Contact:
Re: lduncan88's Training Log
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
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
Re: lduncan88's Training Log
hey buddy, no training and vids anymore?
"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com
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