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lduncan88
PostPosted: Wed Nov 21, 2012 10:44 pm 
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 239
Location: Lancaster, CA
Tuesday (11/20/12)
PVC Rolling
-Hip Flexors
-Lumbar
-Calves/Peroneals
Eccentric Calf Raises (Stretch) - 3x5
Ankle Mobility Drills

Wednesday (11/21/12)
Circuit x 3
-Founder
-Wall Squat x 0:20
-Dislocations x 10
-Lunge Stretch x 0:20/side

Happy Thanksgiving.

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lduncan88
PostPosted: Sun Nov 25, 2012 1:44 pm 
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Posts: 239
Location: Lancaster, CA
Sunday (11/25/12)
Warmup
Platform Squats - 65x8, 95x8 (3)
Walking Lunges - 15s x 8 (3)
RDLs - 85x8 (3)
One-Leg Calf Raises - Bodyweight x 10 (3)

New Post (Video)

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Last edited by lduncan88 on Sat Jan 05, 2013 4:05 pm, edited 2 times in total.

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lduncan88
PostPosted: Mon Nov 26, 2012 10:40 pm 
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Posts: 239
Location: Lancaster, CA
Monday (11/26/12)
Warmup
Floor Flyes (W/ Fat Gripz) - 15s x 8, 25s x 8 (3)
Thick Bar Bench Press - 95x8 (3)
Pushups - 6/5/5
Thick Bar Curls - 35x8. 45 x 8/8/7
Alt. Thick DB Hammer Curls - 25s x 8 (3)
1 mile walk

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lduncan88
PostPosted: Wed Nov 28, 2012 9:43 pm 
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 239
Location: Lancaster, CA
Wednesday (11/28/12)
Warmup
Deadlifts - 115x5, 165x5 (3)
Pullups - 7/6/4
Thoracic Extensions - 85x12 (3)
A1. Bent Rows - 95x8 (3)
A2. Root Lock Plank - 0:30 (3)
Lying Leg Raises - 10/7/6
1 mile walk

http://laymansstrength.com/2012/11/27/t ... g-fallacy/

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lduncan88
PostPosted: Fri Nov 30, 2012 9:51 pm 
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 239
Location: Lancaster, CA
Friday (11/30/12)
Warmup
Press - 55x8, 65x8/8/7
Laterals - 15s x 10 (3)
Bent Laterals - 15s x 10 (3)
Close Grip Bench Press - 65x8, 85x8/8/5
French Press - 35x8, 45x8/6/5
1 mile walk


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Last edited by lduncan88 on Sat Jan 05, 2013 4:06 pm, edited 1 time in total.

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lduncan88
PostPosted: Sun Dec 02, 2012 1:38 pm 
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 239
Location: Lancaster, CA
Sunday (12/2/12)
Warmup
Squats - 65x5, 115x5, 155x3, 175x2, 165x3
Walking Lunges - 15s x 8/8/9
RDLs - 95x10 (3)
Calf Raises - Bodyweight x 10 (3)
1 mile walk

New Video

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Last edited by lduncan88 on Sat Jan 05, 2013 4:06 pm, edited 1 time in total.

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Mini Forklift Ⓥ
PostPosted: Sun Dec 02, 2012 8:19 pm 
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Joined: Sat Jan 21, 2012 4:13 am
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Location: Christchurch, New Zealand.
Good workout Duncan, RDL's and squats in the same session is a tough one.

Did you just walk on the treadmill to finish off? How long did it take you to get through that?

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lduncan88
PostPosted: Mon Dec 03, 2012 9:49 pm 
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Location: Lancaster, CA
Mini Forklift Ⓥ wrote:
Good workout Duncan, RDL's and squats in the same session is a tough one.

Did you just walk on the treadmill to finish off? How long did it take you to get through that?


Thanks Forklift. I train at home, so I just walk around my neighborhood afterwards. The workout took me about 40 minutes, another 16 for the walk.

Monday (12/3/12)
Warmup
Bench Press - 85x5, 105x5, 125x4, 135x2, 130x4
Floor Flyes - 25s x 10 (3)
DB Bench - 35s x 10 (3)
Fat-Bar Curls - 35x8, 45x8 (3)
Alt. Hammer Curls - 25s x 10 (3)
1 mile walk

One for the ladies (and dudes with hyperlordosis)

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Last edited by lduncan88 on Sat Jan 05, 2013 4:07 pm, edited 1 time in total.

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lduncan88
PostPosted: Wed Dec 05, 2012 10:48 pm 
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 239
Location: Lancaster, CA
Wednesday (12/5/12)
Warmup
Deadlifts - 115x5, 165x3, 215x2, 235x2, 225x2
Wide-Grip Pullups - 7/6/5
Thoracic Extensions - 105x12 (3)
Band Rows - Green x 20 (3)
Root Lock Plank - 0:40 (3)
Lying Leg Raises - 10/9/8
1/2 mile walk-1/2 mile run (felt like a change of pace in the middle)

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lduncan88
PostPosted: Fri Dec 07, 2012 9:50 pm 
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 239
Location: Lancaster, CA
Friday (12/7/12)
Warmup
Press - 65x5, 75x3, 85x3, 95x2, 90x3
Laterals - 17.5s x 10 (3)
Bent Laterals - 17.5s x 10 (3)
Close-Grip Bench Press - 65x8, 85x9 (3)
French Press - 25x10, 35x10 (3)
1 mile run

New Post
http://laymansstrength.com/2012/12/06/t ... c-surplus/

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lduncan88
PostPosted: Sun Dec 09, 2012 2:13 pm 
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 239
Location: Lancaster, CA
Sunday (12/9/12)
Warmup
Squats - 65x10, 115x5, 155x4, 175x3, 165x4
Walking Lunges - 17.5s x 8 (3)
KB Swings - 16kg x 20 (4)
1 mile walk

New Video

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http://www.youtube.com/user/LaymansStrength
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Last edited by lduncan88 on Sat Jan 05, 2013 4:08 pm, edited 1 time in total.

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lduncan88
PostPosted: Mon Dec 10, 2012 9:59 pm 
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 239
Location: Lancaster, CA
Monday (12/10/12)
Warmup
Bench Press - 85x5, 105x5, 125x3, 135x3, 140x2, 130x4
Floor Flyes - 27.5s x 8 (3)
DB Bench Press - 37.5 x 8 (3)
Fat-Bar Curls - 35x8, 45x8/8/9
Alt. Hammer Curls - 27.5s x 8 (3)
1 mile run


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http://www.youtube.com/user/LaymansStrength
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Last edited by lduncan88 on Sat Jan 05, 2013 4:08 pm, edited 1 time in total.

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lduncan88
PostPosted: Thu Dec 13, 2012 12:48 am 
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 239
Location: Lancaster, CA
Wednesday (12/12/12)
Warmup
Deadlifts - 115x6, 165x3, 215x3, 235x2, 225x2
Pullups - 8/7/5
Thoracic Extensions - 105x13 (3)
Band Rows - Green/Red x 20 (3)
Root Lock Plank - 0:40 (3)
Lying Leg Raises - 10/8/8
1 mile run

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http://www.youtube.com/user/LaymansStrength
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lduncan88
PostPosted: Fri Dec 14, 2012 9:41 pm 
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 239
Location: Lancaster, CA
Friday (12/14/12)
Warmup
Press - 65x5, 75x3, 85x3, 95x4, 90x5
Laterals - 20s x 8 (3)
Bent Laterals - 20s x 10 (3)
Close Grip Bench Press - 65x9, 95x7/8/7
French Press - 40x10 (3)
1 mile run

http://laymansstrength.com/2012/12/13/t ... ant-based/

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lduncan88
PostPosted: Sat Dec 15, 2012 6:41 pm 
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 239
Location: Lancaster, CA
Saturday (12/15/12)
Warmup
Squats - 65x10, 115x5, 155x4, 175x4, 165x5
Walking Lunges - 20s x 8 (3)
KB Swings - 16kg x 20 (3)
One Leg Calf Raises - 10lbs x 10 (4)
1 mile walk

New Video

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http://www.youtube.com/user/LaymansStrength
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Last edited by lduncan88 on Sat Jan 05, 2013 4:09 pm, edited 1 time in total.

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