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lduncan88

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About lduncan88

  • Birthday 06/25/1988

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  1. Thanks. By "double", I meant my 2RM, not actually 2 PRs lol.
  2. Been a while since I posted anything, but I hit a PR double this morning, so thought I'd share. http://www.youtube.com/watch?v=37LPmc6viws 275x2 @ 150lbs bodyweight, double-overhand. My best 1RM is 300, mixed grip at the same bodyweight. Happy to see I'm getting close with a double-over grip. P.S. Happy Father's Day to the dads on the forum.
  3. The latest video on my channel. I know a lot of people that either have pain or posture problems from not doing the necessary corrective work for a rider, so I was inspired to make this video. Let me know what you think. http://www.youtube.com/watch?v=mDHM62xbvMw
  4. Thanks for the feedback. I don't keep the order of my nutrient consumption super strict either. I intended that more for a worst-case scenario. If your digestive tract is healthy and you're eating reasonably clean, I don't think it's anything to get hung up on.
  5. The latest video on my channel. http://www.youtube.com/watch?v=KLek3SvvCXI Let me know what you think.
  6. Wednesday (2.13.13) http://www.youtube.com/watch?v=84-9fFqPaDA 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
  7. 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 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
  8. 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.
  9. Friday (2/8/13) http://www.youtube.com/watch?v=092U2TTsYTs 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)
  10. Wednesday (2/6/13) http://www.youtube.com/watch?v=fgtB99R1PJ8 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
  11. http://www.youtube.com/watch?v=dE1k9W9NHX0
  12. Tuesday (2/5/13) http://www.youtube.com/watch?v=mnZLsYuXcZE Warmup Deadlifts - 115x5, 165x5, 215x3, 235x3, 250x4 Pullups - 8/7/5 1 mile walk
  13. Thanks Bear. Sunday (2/3/13) http://www.youtube.com/watch?v=Ae-vKxMwjE8 Warmup Hill Sprints - 20 Meters (2), 30 Meters (2), 40 Meters (2) *Wanted 3 40s, but my legs said "no".
  14. Saturday (2/2/13) http://www.youtube.com/watch?v=bYke-POKUAc 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
  15. Friday (2/1/13) http://www.youtube.com/watch?v=yR1XUs74ew0 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
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