lduncan88 Posted September 13, 2012 Author Share Posted September 13, 2012 Thursday (9/13/12)1 mile walkMobility Circuit http://www.racerxvt.com/article/foundation-training-a-key-workout-for-mx Link to comment Share on other sites More sharing options...
lduncan88 Posted September 15, 2012 Author Share Posted September 15, 2012 Saturday (9/15/12)1.5 mile walkMobility Circuit Today is my 5 year anniversary of not eating meat. Link to comment Share on other sites More sharing options...
lduncan88 Posted September 17, 2012 Author Share Posted September 17, 2012 Monday (9/17/12)1 mile walkMobility Circuit New Posthttp://laymansstrength.com/2012/09/17/meat-strength-a-vegans-perspective-on-the-psychology-of-sports-nutrition/ Link to comment Share on other sites More sharing options...
lduncan88 Posted September 20, 2012 Author Share Posted September 20, 2012 Wednesday (9/19/12)Bent Rows - 115 x 3x5A1. Pushups - 3x10A2. KB Swings - 16kg x 3x20 New Posthttp://laymansstrength.com/2012/09/19/average-joe-fitness/ Link to comment Share on other sites More sharing options...
lduncan88 Posted September 26, 2012 Author Share Posted September 26, 2012 Got lazy for awhile and lost my way. Getting back on track with a great workout this morning. Wednesday (9/26/12)Foundation CircuitSquats - 130x8, 147.5x5, 162.5x3Press - 70x8, 80x5, 87.5x3Bent Rows - 107.5x8, 122.5x5, 135x4Tempo Sprints - 40 yards x 8 Link to comment Share on other sites More sharing options...
lduncan88 Posted September 28, 2012 Author Share Posted September 28, 2012 Friday (9/28/12)2 mile walkFoundation Circuit New Posthttp://laymansstrength.com/2012/09/28/why-being-lazy-sucks/ Link to comment Share on other sites More sharing options...
lduncan88 Posted September 29, 2012 Author Share Posted September 29, 2012 Saturday (9/29/12)Foundation CircuitDeadlifts - 177.5x8, 205x5, 225x3Bench Press - 107.5x8, 125x5, 135x3Fat-Bar Curls - 55x8, 65x5, 70x3KB Swigs - 16kg x 13/21/34 Link to comment Share on other sites More sharing options...
lduncan88 Posted September 30, 2012 Author Share Posted September 30, 2012 Sunday (9/30/12)2 mile walk Link to comment Share on other sites More sharing options...
lduncan88 Posted October 2, 2012 Author Share Posted October 2, 2012 Tuesday (10/2/12)Foundation CircuitSquats - 147.5x5, 157.5x3, 167.5x2Press - 80x5, 85x3, 90x2Bent Rows - 122.5x5, 130x4, 140x4 Link to comment Share on other sites More sharing options...
lduncan88 Posted October 5, 2012 Author Share Posted October 5, 2012 Friday (10/5/12)Foundation CircuitDeadlifts - 205x5, 217.5x3, 230x2Bench Press - 125x5, 132.5x3, 140x2Fat-Bar Curls - 65x5, 67.5x3, 72.5x2KB Swings - 16kg x 13/21/34 New Posthttp://laymansstrength.com/2012/10/04/sports-role-models/ Link to comment Share on other sites More sharing options...
lduncan88 Posted October 8, 2012 Author Share Posted October 8, 2012 (edited) Monday (10/8/12)Mobility CircuitSquats - 157.5x3, 167.5x2, 112.5x13Press - 85x3, 90x2, 60x13Bent Rows - 130x3, 140x3, 92.5x13 First video for my websitehttp://www.youtube.com/watch?v=DiLxy4OrnfA Edited January 5, 2013 by lduncan88 Link to comment Share on other sites More sharing options...
lduncan88 Posted October 10, 2012 Author Share Posted October 10, 2012 Wednesday (10/10/12)3/4 mile run Concentrated on good posture & nasal breathing. Went well, will probably try it again Friday. Running's always been my Achilles' heel. Link to comment Share on other sites More sharing options...
lduncan88 Posted October 11, 2012 Author Share Posted October 11, 2012 Thursday (10/11/12)Mobility CircuitDeadlifts - 217.5x3, 230x2, 155x13Bench Press - 132.5x3, 140x2, 95x13KB Swings - 16kg x 13/21/34 Link to comment Share on other sites More sharing options...
lduncan88 Posted October 14, 2012 Author Share Posted October 14, 2012 (edited) Sunday (10/14/12) DeloadMobility CircuitSquats - 92.5x10 (2)Press - 50x10 (2)Bent Rows - 77.5x10 (2)KB Swings - 16kg x 13/21/341 mile walk Put up a new post reflecting on what I've experienced through my 5 years in veganism (http://laymansstrength.com/2012/10/12/reflections-on-5-years-in-veganism/)Also, a new video; the first of the series "Body Re-Building"http://www.youtube.com/watch?v=3E_Y-azqiog Edited January 5, 2013 by lduncan88 Link to comment Share on other sites More sharing options...
lduncan88 Posted October 17, 2012 Author Share Posted October 17, 2012 Wednesday (10/17/12) DeloadMobility CircuitDeadlifts - 127.5x10 (2)Bench - 77.5x10 (2)Chins (alt. grips) x 5 (2)KB Swings - 16kg x 13/21/34 It was weird putting such little weight on the bar. Link to comment Share on other sites More sharing options...
lduncan88 Posted October 21, 2012 Author Share Posted October 21, 2012 Sunday (10/21/12) 5RM TestMobility CircuitSquats - 162.5x6Press - 87.5x4Bent Rows - 135x6KB Swings - 13/21/341 mile walk Link to comment Share on other sites More sharing options...
lduncan88 Posted November 9, 2012 Author Share Posted November 9, 2012 Thursday (11/8/12)Squats - 65x5 (2), 115x3, 135x3, 155x3, 175x2, 185x2, 195x1, 205x1 (2)Press - 65x5, 75x3, 85x3, 95x2, 105x1 (3)Pullups - 6/6/5KB Swings - 16kg x 20 (5) Link to comment Share on other sites More sharing options...
lduncan88 Posted November 10, 2012 Author Share Posted November 10, 2012 Saturday (11/10/12)Deadlifts - 115x3 (2), 165x3, 195x3, 215x3, 235x1, 255x1Press - 65x3, 75x3, 85x3, 95x2, 105x1, 110x1, 115 (miss)Pullups - 8/6 Link to comment Share on other sites More sharing options...
lduncan88 Posted November 12, 2012 Author Share Posted November 12, 2012 Monday (11/12/12)Squats - 65x5 (2), 115x3 (2), 135x3, 155x3, 175x3, 185x2Press - 65x5, 75x3, 85x3, 95x2Pullups - 3x5KB Swings - 16kg x 20 (5) New Videohttp://youtu.be/V1dE4l16oaw?hd=1 Link to comment Share on other sites More sharing options...
lduncan88 Posted November 15, 2012 Author Share Posted November 15, 2012 Wednesday (11/14/12)Squats - 65x5, 115x3, 155x3, 175x2, 195x2Press - 65x5, 75x3, 85x3, 95x2, 105x2Pullups - 2x5KB Swings - 16kg x 20 (5) Link to comment Share on other sites More sharing options...
lduncan88 Posted November 16, 2012 Author Share Posted November 16, 2012 Thursday (11/15/12)FounderSquats - 65x5, 115x3, 155x3, 185x2, 165x2, 205x1Press - 65x5, 75x3, 95x2, 85x2, 105x1Pullups x 10KB Swings - 16kg x 10 Link to comment Share on other sites More sharing options...
lduncan88 Posted November 17, 2012 Author Share Posted November 17, 2012 Friday (11/16/12)Founder x 3KB Swings x10 (3)Squat - 115x3, 155x2, 135x3, 175x2, 155x3, 185x2, 115x5Bench - 105x3, 115x3, 125x3, 135x2, 145x1 Link to comment Share on other sites More sharing options...
Mini Forklift Posted November 17, 2012 Share Posted November 17, 2012 Some nice training in here Duncan, keep up the good work! Do you use a mixed grip for your deadlifts? What does your pre & post workout nutrition normally look like? Link to comment Share on other sites More sharing options...
lduncan88 Posted November 20, 2012 Author Share Posted November 20, 2012 Some nice training in here Duncan, keep up the good work! Do you use a mixed grip for your deadlifts? What does your pre & post workout nutrition normally look like? Thanks. I used to, and I did when I PR'ed the lift in 2010, but I tend to stay double overhand now. I can hold thoracic extension better and it's more relevant to riding a motorcycle. I typically don't eat anything of substance for 1.5-3 hours before training, and it's usually an apple or something similar. Post-workout is the same smoothie I have for breakfast everyday: ~4 cups frozen mangoes, 1-2 bananas, 1 tbsp. ground flaxseed, 1 tbsp. almond butter, a medium salad's worth of mixed greens, 1 cup of frozen blueberries, 1 tspn. cinnamon, and if I'm inclined 1 scoop of Vega. Monday (11/19/12)Foundation Training Basic Routine x 3 circuits1 mile walk Feeling a little burned out on the heavy stuff. Think I'll spend the rest of the year doing the Foundation work and just playing on the bikes more. New Posthttp://laymansstrength.com/2012/11/19/the-best-supplements-for-optimal-health/ Link to comment Share on other sites More sharing options...
Mini Forklift Posted November 20, 2012 Share Posted November 20, 2012 What bike do you have mate? I just got my learners licence a few months back and love it, so much better than driving haha. Link to comment Share on other sites More sharing options...
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