lduncan88's Training Log

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lduncan88
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Re: lduncan88's Training Log

#226 Postby lduncan88 » Mon Jan 28, 2013 5:01 pm

Yesterday's hill sprints video


Monday (1/28/13)
Warmup
Deadlifts - 115x5, 165x3, 215x2, 235x1, 250x3
Pullups - 8/6/4
DB Rows (double) - 35s x 10 (3)
BB Shrugs - 115x10, 155x9 (3)
1 mile walk

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lduncan88
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Re: lduncan88's Training Log

#227 Postby lduncan88 » Tue Jan 29, 2013 10:55 am

Back workout from yesterday. Stoked with that 250 pull.


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Re: lduncan88's Training Log

#228 Postby Mini Forklift Ⓥ » Wed Jan 30, 2013 4:46 am

Training hard as usual, great work with that deadlift !!
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lduncan88
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Re: lduncan88's Training Log

#229 Postby lduncan88 » Wed Jan 30, 2013 6:42 pm

Mini Forklift Ⓥ wrote:Training hard as usual, great work with that deadlift !!


Thanks Forklift. I've got a ways to go before I can keep up with you.

Wednesday (1/30/13)

Warmup
Press - 65x5, 75x3, 85x2, 95x1, 100x3 (a little bummed I didn't get 4 on the last one)
Laterals - 15s x 8 (3)
Alt. Curls - 35s x 5 (3)
Reverse Wrist Curls - 65x8/8/10 (I remembered why I never bothered with direct forearm work after these, lol.)
1 mile walk

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lduncan88
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Re: lduncan88's Training Log

#230 Postby lduncan88 » Fri Feb 01, 2013 7:33 pm

Friday (2/1/13)

Warmup
Squat - 140x5 (5)
Walking Lunges - 17.5s x 10/8/8
Woodpeckers - 25s x 10 (3) (Going to try these alternating legs next week)
Single Leg Calf Raises - 16kg x 10 (3) (Slowed the tempo on these, big difference)
Hanging Leg Raises - 5x5
1 mile walk

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lduncan88
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Re: lduncan88's Training Log

#231 Postby lduncan88 » Sat Feb 02, 2013 7:52 pm

Saturday (2/2/13)

Warmup
Bench Press - 125x5 (3)
DB Bench Press - 35s x 8 (3; slow tempo)
Resistance Band Flyes - Green x 12 (3)
French Press - 35x12 (3)
DB Overhead Extensions - 25x10/10/8
1 mile walk

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mrbear666
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Re: lduncan88's Training Log

#232 Postby mrbear666 » Sun Feb 03, 2013 3:59 am

cool vids! nice controlled form too!
"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

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lduncan88
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Re: lduncan88's Training Log

#233 Postby lduncan88 » Sun Feb 03, 2013 5:54 pm

mrbear666 wrote:cool vids! nice controlled form too!


Thanks Bear.

Sunday (2/3/13)

Warmup
Hill Sprints - 20 Meters (2), 30 Meters (2), 40 Meters (2) *Wanted 3 40s, but my legs said "no".

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lduncan88
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Re: lduncan88's Training Log

#234 Postby lduncan88 » Tue Feb 05, 2013 6:24 pm

Tuesday (2/5/13)

Warmup
Deadlifts - 115x5, 165x5, 215x3, 235x3, 250x4
Pullups - 8/7/5
1 mile walk

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lduncan88
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Re: lduncan88's Training Log

#235 Postby lduncan88 » Wed Feb 06, 2013 7:08 pm

Wednesday (2/6/13)

Warmup
Press - 65x5, 75x3, 85x3, 95x3, 100x2 (2) *Tried a full grip on these. Didn't really like it so I switched back to a false grip on the final set.
Alt. Thick-Handle Curls - 35s x 5 (3)
Hanging Leg Raises - 5x5
Spin - 20:00 @ 152bpm

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lduncan88
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Re: lduncan88's Training Log

#236 Postby lduncan88 » Fri Feb 08, 2013 3:54 pm

Friday (2/8/13)

Warmup
Squat - 65x5 (2), 115x5, 145x3, 165x3, 175x3
Hanging Leg Curls - 35x5 (3) *Hung from my pullup bar with a dumbbell between my ankles. A little awkward, but it works
Single Leg Calf Raises - 16kg x 10 (3)

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lduncan88
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Re: lduncan88's Training Log

#237 Postby lduncan88 » Sat Feb 09, 2013 9:42 pm

Saturday (2.9.13)
Warmup
Bench Press - 85x5, 105x5, 125x3, 135x3, 145x2 (2)

PM
Spin - 20:00 @ ~155BPM (Tried to keep it steady, but my heart rate monitor was being uncooperative today)

Done with the body part split. Kind of over the "bodybuilding" style too. Going to take it back to a full-body routine starting Monday.

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lduncan88
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Re: lduncan88's Training Log

#238 Postby lduncan88 » Mon Feb 11, 2013 7:46 pm

Started the new routine today. Bit of a tribute to Bill Starr's basic program as he outlined in "The Strongest Shall Survive". Only changes I made were to swap the bench press out for the press (want to get my overhead strength up again, bench will go up residually), and use a 5x3 scheme instead of 5x5. My light, medium, & heavy days are rotated between each lift; Monday is heavy deadlifts, Wednesday is heavy press, & Friday is heavy squat. I'll only shoot the heavy lift for the corresponding day so it's not the same thing over & over. Eager to see how it goes.

Monday (2.11.13)

Warmup
Squat (80%) - 115x3, 125x3, 135x3, 140x3 (2)
Press (90%) - 65x3, 75x3, 80x3, 85x3, 90x3
Deadlift - 115x3, 165x3, 215x3, 235x3, 250x3 *A little more work having done squats already. Still got it good though
Hanging Leg Raises - 5x5

PM
Spin - 20:00 @ 154BPM

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lduncan88
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Re: lduncan88's Training Log

#239 Postby lduncan88 » Wed Feb 13, 2013 10:25 pm

Wednesday (2.13.13)

Warmup
Squat (90%) - 115x3, 135x3, 145x3, 152.5x3, 157.5x3
Press - 65x3, 75x3, 85x3, 95x3, 100x4
Deadlift (80%) - 115x3, 165x3, 185x3, 195x3, 200x3
Chins - 5x5

PM
Spin - 20:00 @ ~160BPM

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mrbear666
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Re: lduncan88's Training Log

#240 Postby mrbear666 » Mon May 27, 2013 1:40 pm

hey buddy, no training and vids anymore?
"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


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