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 Post subject: Re: lduncan88's Training Log
PostPosted: Fri Jun 08, 2012 8:27 am 
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Manatee
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 240
Location: Lancaster, CA
Thursday (6/7/12)
17 mile group ride

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 Post subject: Re: lduncan88's Training Log
PostPosted: Fri Jun 08, 2012 9:53 pm 
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Manatee
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 240
Location: Lancaster, CA
Friday (6/8/12)
Mobility Circuit
Deadlifts - 115x3 (2), 165x3, 215x2, 235x1, 255x4
Pullups - 3 x 8/7/5
Standing Band Rows - Red+Green+Blue x 15 (3)
DB Shrugs - 35s x 20 (3)
1 mile walk

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 Post subject: Re: lduncan88's Training Log
PostPosted: Sun Jun 10, 2012 1:37 pm 
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Manatee
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 240
Location: Lancaster, CA
Sunday (6/10/12)
1 mile walk

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 Post subject: Re: lduncan88's Training Log
PostPosted: Mon Jun 11, 2012 9:27 pm 
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Manatee
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 240
Location: Lancaster, CA
Monday (6/11/12)
Mobility Circuit
Squats - 65x5, 115x3, 155x2, 175x1, 185x5
Bench - 85x5, 105x4, 125x3, 135x2, 145x1, 155x1
Floor Flyes - 35s x 12/12/7
Standing Band Flyes - Red+Green x 10/12/12
1 mile walk

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 Post subject: Re: lduncan88's Training Log
PostPosted: Tue Jun 12, 2012 11:14 pm 
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Manatee
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 240
Location: Lancaster, CA
Progress pic from tonight. Rest day, post-large bowl of oatmeal.

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 Post subject: Re: lduncan88's Training Log
PostPosted: Wed Jun 13, 2012 10:21 pm 
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Manatee
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 240
Location: Lancaster, CA
Wednesday (6/13/12)
Mobility Circuit
Press - 55x5, 65x4, 75x3, 85x2, 95x1, 100x5
Laterals - 25s x 12/12/10
Fat-Bar Curls - 35x5, 45x5, 55x5, 65x5, 75x5
Seated DB French Press - 25x10, 35x12 (3)
1 mile walk

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 Post subject: Re: lduncan88's Training Log
PostPosted: Fri Jun 15, 2012 9:21 pm 
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Manatee
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 240
Location: Lancaster, CA
Thursday (6/14/12)
1 mile walk

Friday (6/15/12)
Mobility Circuit
RDLs - 65x12, 85x12, 105x12, 125x12, 145x12
Pullups - 6/6/6/5/4
DB Shrugs - 35s x 20 (3)
Tempo Runs x 8
1 mile walk

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 Post subject: Re: lduncan88's Training Log
PostPosted: Mon Jun 18, 2012 9:51 pm 
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Manatee
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 240
Location: Lancaster, CA
Monday (6/18/12)
Mobility Circuit
Squat - 65x5, 115x3, 155x2, 175x1, 190x4
Bench Press - 105x5, 125x3, 140x2, 150x1, 157.5x2
Floor Flyes - 35s x 12/12/8
Incline Band Flyes - Green x 12/12/15
Lying Leg Raises - 10/8/5
2 mile walk

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 Post subject: Re: lduncan88's Training Log
PostPosted: Tue Jun 19, 2012 9:06 pm 
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Manatee
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 240
Location: Lancaster, CA
Tuesday (6/19/12)
Mobility Circuit
Tempo Runs - 9 x ~50 yards
1 mile walk

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 Post subject: Re: lduncan88's Training Log
PostPosted: Wed Jun 20, 2012 9:50 pm 
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Manatee
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 240
Location: Lancaster, CA
Wednesday (6/20/12)
Mobility Circuit
1-leg Pallof Press - Red x 10 (3 per side)
Press - 55x5, 65x3, 75x2, 85x2, 95x1, 102.5x5
Band Laterals - Blue x 15, Green x 12 (3)
Fat-bar Curls - 35x5, 45x5, 55x5, 65x5, 77.5x4
Seated DB French Press - 37.5 x 12/12/10
Lying Leg Raises - 10/8/8
1 mile walk

Feeling really good. Last couple weeks have all been solid workouts, and my strength is going back up (on everything, but especially the big lifts). Broke out of a plateau I let myself fall into with the bench press on Monday. Haven't been counting calories, but just eating ample amounts of the good stuff (if I had to guess, I'm probably around ~2500/day right now). Eager to see where things go from here.

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 Post subject: Re: lduncan88's Training Log
PostPosted: Fri Jun 22, 2012 9:38 pm 
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Manatee
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 240
Location: Lancaster, CA
Friday (6/22/12)
Mobility Circuit
Pullups - 6/6/6/6/7
DB Shrugs - 40s x 20 (3)
Pull-Aparts - Green x 25 (3)
Standing Band Rows - Red/Green/Blue x 15 (3)
Tempo Runs x 8
1 mile walk

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 Post subject: Re: lduncan88's Training Log
PostPosted: Mon Jun 25, 2012 8:27 pm 
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Manatee
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 240
Location: Lancaster, CA
Monday (6/25/12)

*Birthday workout*

Mobility Circuit
Squat - 65x5, 115x3, 155x2, 175x1, 190x5
Bench - 105x5, 125x3, 140x2, 150x1, 157.5x2
Standing Low Band Flyes - Red+Green x 10 (3)
Fat-Bar Curls - 35x5, 50x5, 60x5, 70x5, 77.5x5
Lying Leg Raises - 10/10/7

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 Post subject: Re: lduncan88's Training Log
PostPosted: Tue Jun 26, 2012 9:40 pm 
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Manatee
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 240
Location: Lancaster, CA
Tuesday (6/26/12)
Mobility Circuit
Progressive Tempo Runs - ~40 yards @ RPE 70% (3), ~50 yards @ RPE 80% (3), ~70 yards @ RPE 90% (2)
1 mile walk

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 Post subject: Re: lduncan88's Training Log
PostPosted: Fri Jun 29, 2012 8:58 pm 
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Manatee
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 240
Location: Lancaster, CA
Thursday (6/28/12)
Mobility Circuit
Tempo Runs x 8 (Did it at the park along a strip of trees; guessing it was around 80 yards)
~3/4 mile walk (park perimeter)

Friday (6/29/12)
Mobility Circuit
Press - 65x3, 75x2, 85x2, 95x1, 105x3
Pullups - 3/4/5/6/3/4/5
DB Shrugs - 40s x 20 (3)
Seated DB French Press - 40 x 12/11/8
Lying Leg Raises - 10/10/6
(3/4 mile walk - 1/4 mile tempo run)

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 Post subject: Re: lduncan88's Training Log
PostPosted: Mon Jul 02, 2012 8:59 pm 
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Manatee
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 240
Location: Lancaster, CA
Monday (7/2/12)
Mobility Circuit
Squat - 65x5, 115x3, 155x2, 175x1, 195x3
Bench Press - 85x4, 105x3, 125x3, 135x2, 145x1, 157.5x2
Standing Low Band Flyes - Red+Green x 10 (+10 sec. hold) (3)
Fat-Bar Curls - 45x5, 55x5, 65x5, 75x5, 80x2
Lying Leg Raises x 10/10/6
(3/4 mile walk - 1/4 mile tempo run)

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