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lduncan88
PostPosted: Sun Dec 16, 2012 1:44 pm 
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 239
Location: Lancaster, CA
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

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http://www.youtube.com/user/LaymansStrength
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Last edited by lduncan88 on Sat Jan 05, 2013 4:10 pm, edited 1 time in total.

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lduncan88
PostPosted: Wed Dec 19, 2012 9:15 pm 
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 239
Location: Lancaster, CA
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

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http://laymansstrength.com/
http://www.youtube.com/user/LaymansStrength
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Last edited by lduncan88 on Sat Jan 05, 2013 4:10 pm, edited 1 time in total.

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lduncan88
PostPosted: Thu Dec 20, 2012 11:24 am 
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 239
Location: Lancaster, CA
Video of last night's back workout

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http://laymansstrength.com/
http://www.youtube.com/user/LaymansStrength
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Last edited by lduncan88 on Sat Jan 05, 2013 4:11 pm, edited 1 time in total.

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lduncan88
PostPosted: Fri Dec 21, 2012 10:40 pm 
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 239
Location: Lancaster, CA
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)

_________________
http://laymansstrength.com/
http://www.youtube.com/user/LaymansStrength
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Last edited by lduncan88 on Sat Jan 05, 2013 4:12 pm, edited 1 time in total.

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lduncan88
PostPosted: Sun Dec 23, 2012 4:26 pm 
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 239
Location: Lancaster, CA
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

_________________
http://laymansstrength.com/
http://www.youtube.com/user/LaymansStrength
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Last edited by lduncan88 on Sat Jan 05, 2013 4:13 pm, edited 1 time in total.

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lduncan88
PostPosted: Mon Dec 24, 2012 4:43 pm 
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 239
Location: Lancaster, CA
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!

_________________
http://laymansstrength.com/
http://www.youtube.com/user/LaymansStrength
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Last edited by lduncan88 on Sat Jan 05, 2013 4:13 pm, edited 1 time in total.

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mrbear666
PostPosted: Mon Dec 24, 2012 4:56 pm 
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 887
Location: wales
merry christmas mate! :D its good to see people training on christmas eve i thought it was only me who was training and not out partying :lol:

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lduncan88
PostPosted: Wed Dec 26, 2012 9:20 pm 
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 239
Location: Lancaster, CA
mrbear666 wrote:
merry christmas mate! :D its good to see people training on christmas eve i thought it was only me who was training and not out partying :lol:


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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http://laymansstrength.com/
http://www.youtube.com/user/LaymansStrength
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lduncan88
PostPosted: Fri Dec 28, 2012 9:24 pm 
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 239
Location: Lancaster, CA
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.

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http://laymansstrength.com/
http://www.youtube.com/user/LaymansStrength
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lduncan88
PostPosted: Sun Dec 30, 2012 2:24 pm 
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 239
Location: Lancaster, CA
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


_________________
http://laymansstrength.com/
http://www.youtube.com/user/LaymansStrength
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Last edited by lduncan88 on Sat Jan 05, 2013 4:15 pm, edited 1 time in total.

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lduncan88
PostPosted: Mon Dec 31, 2012 2:08 pm 
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 239
Location: Lancaster, CA
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

_________________
http://laymansstrength.com/
http://www.youtube.com/user/LaymansStrength
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Last edited by lduncan88 on Sat Jan 05, 2013 4:15 pm, edited 1 time in total.

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lduncan88
PostPosted: Wed Jan 02, 2013 10:20 pm 
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 239
Location: Lancaster, CA
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


_________________
http://laymansstrength.com/
http://www.youtube.com/user/LaymansStrength
Image


Last edited by lduncan88 on Sat Jan 05, 2013 4:16 pm, edited 1 time in total.

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lduncan88
PostPosted: Fri Jan 04, 2013 10:06 pm 
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 239
Location: Lancaster, CA
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)

_________________
http://laymansstrength.com/
http://www.youtube.com/user/LaymansStrength
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lduncan88
PostPosted: Sat Jan 05, 2013 2:39 pm 
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Joined: Tue Apr 05, 2011 9:17 pm
Posts: 239
Location: Lancaster, CA
Video of yesterday's workout.


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http://laymansstrength.com/
http://www.youtube.com/user/LaymansStrength
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Mini Forklift Ⓥ
PostPosted: Sat Jan 05, 2013 3:41 pm 
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 2635
Location: Christchurch, New Zealand.
I like your videos Duncan, really well put together. I'm jealous of your home gym setup, pretty cool!

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Training for my first 100 mile running race

WEB: http://jimsty.wix.com/strength-vs-size
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee
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