Sunday (12/16/12)
Warmup
Bench Press - 85x5, 105x5, 125x3, 135x5, 130x6
Floor Flyes - 27.5s x 10 (3)
DB Bench - 37.5s x 10 (3)
Fat Bar Curls - 35x10, 50x8 (3)
Alt. Hammer Curls - 27.5s x 10 (3)
New Video
lduncan88's Training Log
Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus
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lduncan88
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Re: lduncan88's Training Log
Last edited by lduncan88 on Sat Jan 05, 2013 4:10 pm, edited 1 time in total.
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lduncan88
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Re: lduncan88's Training Log
Wednesday (12/19/12)
Warmup
Deadlifts - 115x5, 165x4, 215x3, 235x4, 225x4
Pullups - 8/7/5
Supine Bent Rows - 105x10 (3)
Root Lock Plank - 0:45 (3)
Lying Leg Raises - 12/10/8
New Video
Warmup
Deadlifts - 115x5, 165x4, 215x3, 235x4, 225x4
Pullups - 8/7/5
Supine Bent Rows - 105x10 (3)
Root Lock Plank - 0:45 (3)
Lying Leg Raises - 12/10/8
New Video
Last edited by lduncan88 on Sat Jan 05, 2013 4:10 pm, edited 1 time in total.
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lduncan88
- Manatee
- Posts: 240
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Re: lduncan88's Training Log
Video of last night's back workout
Last edited by lduncan88 on Sat Jan 05, 2013 4:11 pm, edited 1 time in total.
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lduncan88
- Manatee
- Posts: 240
- Age: 29
- Joined: Tue Apr 05, 2011 9:17 pm
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Re: lduncan88's Training Log
Friday (12/21/12)
Warmup
Press - 65x5, 75x3, 85x3, 95x5, 90x5
Laterals - 17.5s x 12 (3)
Bent Laterals - 17.5s x 15 (3)
Close-Grip Bench Press - 95x8 (3)
French Press - 45x8 (3)
Warmup
Press - 65x5, 75x3, 85x3, 95x5, 90x5
Laterals - 17.5s x 12 (3)
Bent Laterals - 17.5s x 15 (3)
Close-Grip Bench Press - 95x8 (3)
French Press - 45x8 (3)
Last edited by lduncan88 on Sat Jan 05, 2013 4:12 pm, edited 1 time in total.
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lduncan88
- Manatee
- Posts: 240
- Age: 29
- Joined: Tue Apr 05, 2011 9:17 pm
- Location: Lancaster, CA
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Re: lduncan88's Training Log
Sunday (12/23/12)
Warmup
Squat - 65x10, 115x5, 155x4, 175x5, 165x5
Walking Lunges - 17.5s x 9 (3)
KB Swings - 16kg x 20 (3)
Single Leg Calf Raises - 25x10 (3)
New Video
Warmup
Squat - 65x10, 115x5, 155x4, 175x5, 165x5
Walking Lunges - 17.5s x 9 (3)
KB Swings - 16kg x 20 (3)
Single Leg Calf Raises - 25x10 (3)
New Video
Last edited by lduncan88 on Sat Jan 05, 2013 4:13 pm, edited 1 time in total.
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lduncan88
- Manatee
- Posts: 240
- Age: 29
- Joined: Tue Apr 05, 2011 9:17 pm
- Location: Lancaster, CA
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Re: lduncan88's Training Log
Monday (12/24/12)
Warmup
Bench Press - 85x5, 105x5, 125x5, 140x3, 135x4
Floor Flyes - 17.5s x 15 (3)
DB Bench Press - 40s x 10/10/8
Fat-Bar Curls - 50 x 10/9/7
Alt. Hammer Curls - 30s x 10 (3)
Merry Christmas everybody!
Warmup
Bench Press - 85x5, 105x5, 125x5, 140x3, 135x4
Floor Flyes - 17.5s x 15 (3)
DB Bench Press - 40s x 10/10/8
Fat-Bar Curls - 50 x 10/9/7
Alt. Hammer Curls - 30s x 10 (3)
Merry Christmas everybody!
Last edited by lduncan88 on Sat Jan 05, 2013 4:13 pm, edited 1 time in total.
Re: lduncan88's Training Log
merry christmas mate! 
its good to see people training on christmas eve i thought it was only me who was training and not out partying 
its good to see people training on christmas eve i thought it was only me who was training and not out partying "iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com
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lduncan88
- Manatee
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Re: lduncan88's Training Log
mrbear666 wrote:merry christmas mate!
Call me crazy, but training is a party to me. Good job gettin' it in.
Wednesday (12/26/12)
Warmup
Deadlifts - 115x5, 165x5, 215x3, 245x3, 235x3
Chins - Bodyweight x 5, +10x4, +20x4, +30x3, Bodyweight x 6
Standing High Rows - Green+Red Bands x 20 (3)
BB Shrugs - 115x10, 135x8 (3)
Root Lock Plank - 0:45 (3)
Weighted Situps - +10x10 (3)
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lduncan88
- Manatee
- Posts: 240
- Age: 29
- Joined: Tue Apr 05, 2011 9:17 pm
- Location: Lancaster, CA
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Re: lduncan88's Training Log
Friday (12/18/12)
Warmup
Press - 65x5, 75x4, 85x3, 100x3, 95x3
Laterals - 25s x 5 (3)
Bent Laterals - 35s x 5 (3)
Close-Grip Bench Press - 85x5, 105x3, 115x3 (2)
French Press - 35x10 (3)
Kind of a low-key feeling today. Backed off on the volume a little bit.
Warmup
Press - 65x5, 75x4, 85x3, 100x3, 95x3
Laterals - 25s x 5 (3)
Bent Laterals - 35s x 5 (3)
Close-Grip Bench Press - 85x5, 105x3, 115x3 (2)
French Press - 35x10 (3)
Kind of a low-key feeling today. Backed off on the volume a little bit.
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lduncan88
- Manatee
- Posts: 240
- Age: 29
- Joined: Tue Apr 05, 2011 9:17 pm
- Location: Lancaster, CA
- Contact:
Re: lduncan88's Training Log
Sunday (12/30/12)
Warmup
Platform Squats - 65x10, 115x5, 155x3, 175x2
Walking Lunges - 25s x 5 (3)
Calf Raises - 35x10 (4)
Root Lock Plank - 0:45 (3)
Weighted Situps w/ Rotation - 10x10, 20x8, 25x8
KB Swings - 16kg x 20 (5)
2 mile walk
Warmup
Platform Squats - 65x10, 115x5, 155x3, 175x2
Walking Lunges - 25s x 5 (3)
Calf Raises - 35x10 (4)
Root Lock Plank - 0:45 (3)
Weighted Situps w/ Rotation - 10x10, 20x8, 25x8
KB Swings - 16kg x 20 (5)
2 mile walk
Last edited by lduncan88 on Sat Jan 05, 2013 4:15 pm, edited 1 time in total.
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lduncan88
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- Posts: 240
- Age: 29
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- Location: Lancaster, CA
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Re: lduncan88's Training Log
Solid workout to end the year.
Monday (12/31/12)
Warmup
Bench Press - 85x5, 105x3, 125x3, 140x4, 135x4
Floor Flyes - 30s x 10 (3)
DB Bench - 45s x 10/10/8
Fat Bar Curls - 35x10, 55x8/8/6
Alt. Hammer Curls - 35s x 8 (3)
KB Swings - 16kg x 20 (5)
Weighted Walk - 1 mile @ 20lbs.
New Video
Monday (12/31/12)
Warmup
Bench Press - 85x5, 105x3, 125x3, 140x4, 135x4
Floor Flyes - 30s x 10 (3)
DB Bench - 45s x 10/10/8
Fat Bar Curls - 35x10, 55x8/8/6
Alt. Hammer Curls - 35s x 8 (3)
KB Swings - 16kg x 20 (5)
Weighted Walk - 1 mile @ 20lbs.
New Video
Last edited by lduncan88 on Sat Jan 05, 2013 4:15 pm, edited 1 time in total.
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lduncan88
- Manatee
- Posts: 240
- Age: 29
- Joined: Tue Apr 05, 2011 9:17 pm
- Location: Lancaster, CA
- Contact:
Re: lduncan88's Training Log
Tuesday (1/1/13)
Weighted Walk - 1 mile @ 20lbs.
Wednesday (1/2/13)
Warmup
Deadlifts - 115x5, 165x3, 215x2, 245x4, 235x4
One Arm Rows - 35x10, 65x10 (3)
BB Shrugs - 115x10, 135x10 (2), 155x8
Single Leg Calf Raises - 35x10 (4)
1 mile walk
Weighted Walk - 1 mile @ 20lbs.
Wednesday (1/2/13)
Warmup
Deadlifts - 115x5, 165x3, 215x2, 245x4, 235x4
One Arm Rows - 35x10, 65x10 (3)
BB Shrugs - 115x10, 135x10 (2), 155x8
Single Leg Calf Raises - 35x10 (4)
1 mile walk
Last edited by lduncan88 on Sat Jan 05, 2013 4:16 pm, edited 1 time in total.
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lduncan88
- Manatee
- Posts: 240
- Age: 29
- Joined: Tue Apr 05, 2011 9:17 pm
- Location: Lancaster, CA
- Contact:
Re: lduncan88's Training Log
Friday (1/4/13)
Warmup
Press - 65x5, 80x3, 90x2, 100x4, 95x4
Laterals - 22.5s x 10/10/9
Bent Laterals - 22.5s x 10 (3)
Close Grip Bench Press - 85x5, 95x5, 105x5
French Press - 35x10 (3)
Warmup
Press - 65x5, 80x3, 90x2, 100x4, 95x4
Laterals - 22.5s x 10/10/9
Bent Laterals - 22.5s x 10 (3)
Close Grip Bench Press - 85x5, 95x5, 105x5
French Press - 35x10 (3)
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lduncan88
- Manatee
- Posts: 240
- Age: 29
- Joined: Tue Apr 05, 2011 9:17 pm
- Location: Lancaster, CA
- Contact:
Re: lduncan88's Training Log
Video of yesterday's workout.
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Mini Forklift Ⓥ
- VBB Moderator, Powerlifter & Ultrarunner
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Re: lduncan88's Training Log
I like your videos Duncan, really well put together. I'm jealous of your home gym setup, pretty cool!
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