lduncan88 Posted February 8, 2012 Share Posted February 8, 2012 Hey all, signed up early last year after lurking for a couple years prior. Haven't really had the time to post, but there's not many veg-heads in my area, so hopefully this brings a few new friendly faces into the social sphere. Currently 155lbs. @ 6'1". Not sure where my bodyfat is, but I'd guess it's somewhere between 11-13%. My current PRs are as follows: Deadlift - 300lbs (Jan. '10; mixed grip)Squat - 235lbs x 2 (Jul. '09) [Above parallel...hoping to fix that]Bench - 175lbs. (Apr. '10)Press - 120lbs. (Jan. '11)Pullups - 17 reps (Feb. '11)Pushups - 101 reps (Oct. '07) [before I had much equipment, so I was training these often. Haven't gotten over 70 since] In September, it will be 5 years since I quit eating meat and come Christmas, 7 years since I began lifting weights. I've always trained by myself with whatever equipment I have at home, steadily adding to the collection of knowledge & implements over the years. I'm not a freak by any means, but I hope I can do my part in destroying the weak/wimpy/pushover stereotype veganism has to deal with. My long term goal is to stay healthy & strong well into advanced age (I want to be able to squat with my grandkids if/when they get here). I'm also an avid motorcycle rider/racer & cyclist, so I try to train to I can get better at those activities too. At the moment, I'm training for the Bodybuilding.com $100K Transformation Challenge. My training stagnated towards the end of last year after getting a new job & the holidays, so at the beginning of January, I signed up. I figured I could use a good kick in the rear, plus if I do it right I'll be lookin' pretty good and I'll have a shot at some cash. My final day is April 1 (who'd have thought lol). Anyway, on to the workouts. I'll start with yesterday so I can get in a full week's worth this week. Monday (2/6/12)Squat (Full ROM, Submax Reps, Full Recovery) - 115x3 (2), 155x3, 175x3, 185x1 (2)Press (Submax Reps, Full Recovery) - 65x3, 75x3, 85x3, 95x3, 105x2Laterals (Strict Form, 30-45sec. rest) - 3x12 @ 25lbs.Seated DB Press (Strict Form, 30-45sec. rest) - 3x10/10/9 @ 30lbs.BB Shrugs - 105x15, 125x15, 135x15, 145x13L-Sits (Submax Time) - 0:15x3 Tuesday (2/7/12)Spin Intervals x 5-1:00 @ 125-135RPM (High Resistance)-6:00 @ 75-105RPM (Recovery, Low-Moderate Resistance) Link to comment Share on other sites More sharing options...
lduncan88 Posted February 9, 2012 Author Share Posted February 9, 2012 Wednesday (2/8/12)Bench Press (Submax Reps; pause at the bottom) - 105x3, 125x3, 140x3, 150x2, 157.5x1, 105x12Pushups (Full ROM, pause at the bottom) - 25, 22Incline DB Press - 35s x 10/8/8Cable Flys - Green Band ("15lbs.") x 10, Green & Red Bands ("20lbs.") x 10/10/10, Green & Blue Bands ("25lbs.") x 10L-Sits (Submax Time) - 3 x 0:15 Link to comment Share on other sites More sharing options...
lduncan88 Posted February 11, 2012 Author Share Posted February 11, 2012 Friday (2/10/12)Pullups - 11x5 Simple but effective, and a good way to get it in after a long day at work. Link to comment Share on other sites More sharing options...
lduncan88 Posted February 14, 2012 Author Share Posted February 14, 2012 Monday (2/13/12)Press - 3x5 @ 85lbs.Laterals - 3x12 @ 25lbs.Seated DB Press - 3x10/10/9 @ 35lbs.L-Sits - 3 x 0:15Spinning - 20:00 Link to comment Share on other sites More sharing options...
lduncan88 Posted February 16, 2012 Author Share Posted February 16, 2012 Wednesday (2/15/12)Thick Bar Bench Press - 85x5, 105x5, 125x5, 135x5, 145x2Thick Bar Flyes - 25s x 10, 35s x 3 x 10Cable Flyes - Green/Red/Blue x 10/10/9/7, Green/Blue x 10L-Sits - 0:15 x 3Spinning - 20:00 Link to comment Share on other sites More sharing options...
lduncan88 Posted February 18, 2012 Author Share Posted February 18, 2012 Friday (2/17/12)Pullups - 11 sets (Varying Reps; 8 sets w/ Fat Gripz)L-Sits - 0:15x3 Also rode my bike to work today. Link to comment Share on other sites More sharing options...
lduncan88 Posted February 18, 2012 Author Share Posted February 18, 2012 Saturday (2/18/12)Dips - 3x10Alt. Curls - 35s x 5 (Fat Gripz)Seated DB French Press - 35lbs x 3x12Alt. Hammers - 35s x 5 (Fat Gripz)Spinning - 20:00Standing One-Leg Calf Raises - 3x20 Link to comment Share on other sites More sharing options...
lduncan88 Posted February 21, 2012 Author Share Posted February 21, 2012 Monday (2/20/12)Squats - 115x5 (2), 155x3, 175x3, 185x2, 190x1Seated DB Press - 35s x 5/6/7/8/9Cable Flyes - Green/Blue x 5x10L-Sits - 0:15 Link to comment Share on other sites More sharing options...
C.O. Posted February 22, 2012 Share Posted February 22, 2012 Nice, you are around my height and weight. Have trouble finding perfect fitting pants too? Hhahaha, I like your pic/logo. Seriously though its good motivation to see others that are around the same height and weight posting their fitness journals. Its more helpful for me than reading about how 200+lb body builders workout. -Dylan Link to comment Share on other sites More sharing options...
lduncan88 Posted February 25, 2012 Author Share Posted February 25, 2012 Nice, you are around my height and weight. Have trouble finding perfect fitting pants too? Hhahaha, I like your pic/logo. Seriously though its good motivation to see others that are around the same height and weight posting their fitness journals. Its more helpful for me than reading about how 200+lb body builders workout. -Dylan Thanks man. Yes, I'm a 29 waist and a 34 inseam; pretty much impossible to get without being custom made, lol. I usually settle for 30x32s and that seems to work if they don't shrink. Shirts are kind of a pain too if they're not cut right. Nobody told me being in shape would make me spend more money on clothes, lol. Wednesday (2/22/12)10 Rounds:-Chins (Various Grips, 3-5 reps, Fat Gripz)-Pushups x 10 reps-Squats x 15 reps Friday (2/24/12)Box Jumps x 4 songs (I think I did between 15-20 jumps, but I didn't count. Just stopped when I felt like it. Don't have a box, so I use the bed of a pickup)Chins - 5x5Pushups - 5x10 Current Picshttp://i251.photobucket.com/albums/gg301/lduncan8/2-24008.jpg http://i251.photobucket.com/albums/gg301/lduncan8/2-24010.jpg Link to comment Share on other sites More sharing options...
C.O. Posted February 26, 2012 Share Posted February 26, 2012 Quoteable "nobody told me getting in shape would make me spend more money on clothes". If this was twitter I would retweet. Link to comment Share on other sites More sharing options...
lduncan88 Posted February 27, 2012 Author Share Posted February 27, 2012 Sunday (2/26/12)~2:30:00 Mountain Bike Ride (not sure, but estimating 25 miles) Link to comment Share on other sites More sharing options...
lduncan88 Posted February 28, 2012 Author Share Posted February 28, 2012 Monday (2/27/12)Circuit (6 rounds)-Squats (10-15 reps; alternating between goblet & bodyweight styles)-One Arm Rows - 10 reps @ 45lbs. w/ Fat Gripz-Pushups - Sets 1-4 on fingertips x 5/4/3/2, sets 5-6 traditional x 10-Hip Bridge - 45lbs. x 10 Link to comment Share on other sites More sharing options...
lduncan88 Posted March 1, 2012 Author Share Posted March 1, 2012 Wednesday (2/29/12)Box Jumps - (still didn't count, probably around 15; threw in a few sprints too)Pullups - 5x5 (Fat Gripz)Pushups - 5x Fingertip Failure (added requisite traditional reps after initial failure to reach 10) Link to comment Share on other sites More sharing options...
lduncan88 Posted March 3, 2012 Author Share Posted March 3, 2012 Friday (3/2/12)I'd call today a "playout" instead of a workout. Didn't count anything and just had fun. Total time was around 40 minutes.Box JumpsCircuit-Pullups-Pushups-Walking Lunges Link to comment Share on other sites More sharing options...
lduncan88 Posted March 4, 2012 Author Share Posted March 4, 2012 Saturday (3/3/12)26 mile road bike ride (~1:45:00) Link to comment Share on other sites More sharing options...
lduncan88 Posted March 8, 2012 Author Share Posted March 8, 2012 Monday (3/5/12)~1 hour freeriding on my mountain bike followed by a quick mobility circuit when I got home Wednesday (3/7/12)Circuit (5 rounds)-Chins x 5-Walking Lunges x 14-Windmills x 6-Pushups x 10-Squats x 15 Link to comment Share on other sites More sharing options...
lduncan88 Posted March 10, 2012 Author Share Posted March 10, 2012 Friday (3/9/12)~45:00 Mountain BikingCircuit x 3-Chins (various grips) x 5-7 reps-Walking Lunges x 14-Windmills x 6-Pushups x 10-Squats x 15 Link to comment Share on other sites More sharing options...
lduncan88 Posted March 13, 2012 Author Share Posted March 13, 2012 Got back to the heavy stuff tonight Monday (3/12/12)Deadlifts (double-overhand) - 115x5 (2), 165x5, 215x3, 240x3, 255x3, 265x2, 275x1.5 (went for 2, but grip wasn't there) Link to comment Share on other sites More sharing options...
lduncan88 Posted March 15, 2012 Author Share Posted March 15, 2012 Wednesday (3/14/12)Freeriding ~40:00Mobility/Calisthenics Circuit x 2 Link to comment Share on other sites More sharing options...
lduncan88 Posted March 17, 2012 Author Share Posted March 17, 2012 Friday (3/16/12)Press - 65x5, 75x5, 85x3, 95x2, 105x2Chins x 16 Link to comment Share on other sites More sharing options...
lduncan88 Posted March 20, 2012 Author Share Posted March 20, 2012 Monday (3/19/12)Squats - 115x3, 155x3, 175x2, 185x1 (2)Pullups x 13 Started reading "Easy Strength" by Pavel & Dan John over the weekend. Excellent read thus far. Link to comment Share on other sites More sharing options...
lduncan88 Posted March 22, 2012 Author Share Posted March 22, 2012 Tuesday (3/20/12)Hit some jumps for 45:00 Wednesday (3/21/12)Circuit x 3-Pullups x 7-Walking Lunges x 14-Hanging Leg Raises (x3 front, x3 left, x3 right)-Pushups x 10-Squats x 15-Plate Swings - Quarter x 15 http://i251.photobucket.com/albums/gg301/lduncan8/11.jpg http://i251.photobucket.com/albums/gg301/lduncan8/12.jpg Link to comment Share on other sites More sharing options...
lduncan88 Posted March 24, 2012 Author Share Posted March 24, 2012 Friday (3/23/12)Bench - 85x5, 105x5, 125x3, 135x3, 145x2, 155x1Chins x 14 Link to comment Share on other sites More sharing options...
lduncan88 Posted March 25, 2012 Author Share Posted March 25, 2012 Saturday (3/24/12)6 mile hike (3 up, 3 down) Link to comment Share on other sites More sharing options...
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