lduncan88's Training Log

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lduncan88
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lduncan88's Training Log

#1 Postby lduncan88 » Tue Feb 07, 2012 11:56 pm

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, 105x2
Laterals (Strict Form, 30-45sec. rest) - 3x12 @ 25lbs.
Seated DB Press (Strict Form, 30-45sec. rest) - 3x10/10/9 @ 30lbs.
BB Shrugs - 105x15, 125x15, 135x15, 145x13
L-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)

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lduncan88
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Re: lduncan88's Training Log

#2 Postby lduncan88 » Wed Feb 08, 2012 9:52 pm

Wednesday (2/8/12)
Bench Press (Submax Reps; pause at the bottom) - 105x3, 125x3, 140x3, 150x2, 157.5x1, 105x12
Pushups (Full ROM, pause at the bottom) - 25, 22
Incline DB Press - 35s x 10/8/8
Cable Flys - Green Band ("15lbs.") x 10, Green & Red Bands ("20lbs.") x 10/10/10, Green & Blue Bands ("25lbs.") x 10
L-Sits (Submax Time) - 3 x 0:15

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lduncan88
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Re: lduncan88's Training Log

#3 Postby lduncan88 » Fri Feb 10, 2012 10:26 pm

Friday (2/10/12)
Pullups - 11x5

Simple but effective, and a good way to get it in after a long day at work.

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lduncan88
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Re: lduncan88's Training Log

#4 Postby lduncan88 » Mon Feb 13, 2012 10:38 pm

Monday (2/13/12)
Press - 3x5 @ 85lbs.
Laterals - 3x12 @ 25lbs.
Seated DB Press - 3x10/10/9 @ 35lbs.
L-Sits - 3 x 0:15
Spinning - 20:00

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Re: lduncan88's Training Log

#5 Postby lduncan88 » Wed Feb 15, 2012 10:42 pm

Wednesday (2/15/12)
Thick Bar Bench Press - 85x5, 105x5, 125x5, 135x5, 145x2
Thick Bar Flyes - 25s x 10, 35s x 3 x 10
Cable Flyes - Green/Red/Blue x 10/10/9/7, Green/Blue x 10
L-Sits - 0:15 x 3
Spinning - 20:00

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lduncan88
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Re: lduncan88's Training Log

#6 Postby lduncan88 » Fri Feb 17, 2012 10:14 pm

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.

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Re: lduncan88's Training Log

#7 Postby lduncan88 » Sat Feb 18, 2012 6:09 pm

Saturday (2/18/12)
Dips - 3x10
Alt. Curls - 35s x 5 (Fat Gripz)
Seated DB French Press - 35lbs x 3x12
Alt. Hammers - 35s x 5 (Fat Gripz)
Spinning - 20:00
Standing One-Leg Calf Raises - 3x20

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Re: lduncan88's Training Log

#8 Postby lduncan88 » Mon Feb 20, 2012 10:09 pm

Monday (2/20/12)
Squats - 115x5 (2), 155x3, 175x3, 185x2, 190x1
Seated DB Press - 35s x 5/6/7/8/9
Cable Flyes - Green/Blue x 5x10
L-Sits - 0:15

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Re: lduncan88's Training Log

#9 Postby C.O. » Wed Feb 22, 2012 4:55 pm

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

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lduncan88
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Re: lduncan88's Training Log

#10 Postby lduncan88 » Fri Feb 24, 2012 10:00 pm

C.O. wrote: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 - 5x5
Pushups - 5x10

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C.O.
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Re: lduncan88's Training Log

#11 Postby C.O. » Sat Feb 25, 2012 7:09 pm

Quoteable "nobody told me getting in shape would make me spend more money on clothes". If this was twitter I would retweet.

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lduncan88
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Re: lduncan88's Training Log

#12 Postby lduncan88 » Sun Feb 26, 2012 10:48 pm

Sunday (2/26/12)
~2:30:00 Mountain Bike Ride (not sure, but estimating 25 miles)

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lduncan88
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Re: lduncan88's Training Log

#13 Postby lduncan88 » Mon Feb 27, 2012 10:42 pm

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

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lduncan88
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Re: lduncan88's Training Log

#14 Postby lduncan88 » Wed Feb 29, 2012 10:27 pm

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)

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lduncan88
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Re: lduncan88's Training Log

#15 Postby lduncan88 » Fri Mar 02, 2012 9:24 pm

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 Jumps
Circuit
-Pullups
-Pushups
-Walking Lunges


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