lduncan88 Posted January 28, 2013 Author Share Posted January 28, 2013 Yesterday's hill sprints videohttp://www.youtube.com/watch?v=mgmbDOyy00M Monday (1/28/13)WarmupDeadlifts - 115x5, 165x3, 215x2, 235x1, 250x3Pullups - 8/6/4DB Rows (double) - 35s x 10 (3)BB Shrugs - 115x10, 155x9 (3)1 mile walk Link to comment Share on other sites More sharing options...
lduncan88 Posted January 29, 2013 Author Share Posted January 29, 2013 Back workout from yesterday. Stoked with that 250 pull. http://www.youtube.com/watch?v=JYIuUur4SJg Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 30, 2013 Share Posted January 30, 2013 Training hard as usual, great work with that deadlift !! Link to comment Share on other sites More sharing options...
lduncan88 Posted January 30, 2013 Author Share Posted January 30, 2013 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)http://www.youtube.com/watch?v=p1osFlxg97k WarmupPress - 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 Link to comment Share on other sites More sharing options...
lduncan88 Posted February 2, 2013 Author Share Posted February 2, 2013 Friday (2/1/13)http://www.youtube.com/watch?v=yR1XUs74ew0 WarmupSquat - 140x5 (5)Walking Lunges - 17.5s x 10/8/8Woodpeckers - 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 - 5x51 mile walk Link to comment Share on other sites More sharing options...
lduncan88 Posted February 3, 2013 Author Share Posted February 3, 2013 Saturday (2/2/13)http://www.youtube.com/watch?v=bYke-POKUAc WarmupBench 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 - 25x10/10/81 mile walk Link to comment Share on other sites More sharing options...
mrbear666 Posted February 3, 2013 Share Posted February 3, 2013 cool vids! nice controlled form too! Link to comment Share on other sites More sharing options...
lduncan88 Posted February 3, 2013 Author Share Posted February 3, 2013 cool vids! nice controlled form too! Thanks Bear. Sunday (2/3/13)http://www.youtube.com/watch?v=Ae-vKxMwjE8 WarmupHill Sprints - 20 Meters (2), 30 Meters (2), 40 Meters (2) *Wanted 3 40s, but my legs said "no". Link to comment Share on other sites More sharing options...
lduncan88 Posted February 5, 2013 Author Share Posted February 5, 2013 Tuesday (2/5/13)http://www.youtube.com/watch?v=mnZLsYuXcZE WarmupDeadlifts - 115x5, 165x5, 215x3, 235x3, 250x4Pullups - 8/7/51 mile walk Link to comment Share on other sites More sharing options...
lduncan88 Posted February 7, 2013 Author Share Posted February 7, 2013 Wednesday (2/6/13)http://www.youtube.com/watch?v=fgtB99R1PJ8 WarmupPress - 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 - 5x5Spin - 20:00 @ 152bpm Link to comment Share on other sites More sharing options...
lduncan88 Posted February 8, 2013 Author Share Posted February 8, 2013 Friday (2/8/13)http://www.youtube.com/watch?v=092U2TTsYTs WarmupSquat - 65x5 (2), 115x5, 145x3, 165x3, 175x3Hanging Leg Curls - 35x5 (3) *Hung from my pullup bar with a dumbbell between my ankles. A little awkward, but it worksSingle Leg Calf Raises - 16kg x 10 (3) Link to comment Share on other sites More sharing options...
lduncan88 Posted February 10, 2013 Author Share Posted February 10, 2013 Saturday (2.9.13)WarmupBench Press - 85x5, 105x5, 125x3, 135x3, 145x2 (2) PMSpin - 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. Link to comment Share on other sites More sharing options...
lduncan88 Posted February 12, 2013 Author Share Posted February 12, 2013 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)http://www.youtube.com/watch?v=MNCZUiwskn8 WarmupSquat (80%) - 115x3, 125x3, 135x3, 140x3 (2)Press (90%) - 65x3, 75x3, 80x3, 85x3, 90x3Deadlift - 115x3, 165x3, 215x3, 235x3, 250x3 *A little more work having done squats already. Still got it good thoughHanging Leg Raises - 5x5 PMSpin - 20:00 @ 154BPM Link to comment Share on other sites More sharing options...
lduncan88 Posted February 14, 2013 Author Share Posted February 14, 2013 Wednesday (2.13.13)http://www.youtube.com/watch?v=84-9fFqPaDA WarmupSquat (90%) - 115x3, 135x3, 145x3, 152.5x3, 157.5x3Press - 65x3, 75x3, 85x3, 95x3, 100x4Deadlift (80%) - 115x3, 165x3, 185x3, 195x3, 200x3Chins - 5x5 PMSpin - 20:00 @ ~160BPM Link to comment Share on other sites More sharing options...
mrbear666 Posted May 27, 2013 Share Posted May 27, 2013 hey buddy, no training and vids anymore? Link to comment Share on other sites More sharing options...
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