lduncan88 Posted June 8, 2012 Author Share Posted June 8, 2012 Thursday (6/7/12)17 mile group ride Link to comment Share on other sites More sharing options...
lduncan88 Posted June 9, 2012 Author Share Posted June 9, 2012 Friday (6/8/12)Mobility CircuitDeadlifts - 115x3 (2), 165x3, 215x2, 235x1, 255x4Pullups - 3 x 8/7/5Standing Band Rows - Red+Green+Blue x 15 (3)DB Shrugs - 35s x 20 (3)1 mile walk Link to comment Share on other sites More sharing options...
lduncan88 Posted June 10, 2012 Author Share Posted June 10, 2012 Sunday (6/10/12)1 mile walk Link to comment Share on other sites More sharing options...
lduncan88 Posted June 12, 2012 Author Share Posted June 12, 2012 Monday (6/11/12)Mobility CircuitSquats - 65x5, 115x3, 155x2, 175x1, 185x5Bench - 85x5, 105x4, 125x3, 135x2, 145x1, 155x1Floor Flyes - 35s x 12/12/7Standing Band Flyes - Red+Green x 10/12/121 mile walk Link to comment Share on other sites More sharing options...
lduncan88 Posted June 13, 2012 Author Share Posted June 13, 2012 Progress pic from tonight. Rest day, post-large bowl of oatmeal. http://i251.photobucket.com/albums/gg301/lduncan8/Photoon2012-06-12at20532.jpg Link to comment Share on other sites More sharing options...
lduncan88 Posted June 14, 2012 Author Share Posted June 14, 2012 Wednesday (6/13/12)Mobility CircuitPress - 55x5, 65x4, 75x3, 85x2, 95x1, 100x5Laterals - 25s x 12/12/10Fat-Bar Curls - 35x5, 45x5, 55x5, 65x5, 75x5Seated DB French Press - 25x10, 35x12 (3)1 mile walk Link to comment Share on other sites More sharing options...
lduncan88 Posted June 16, 2012 Author Share Posted June 16, 2012 Thursday (6/14/12)1 mile walk Friday (6/15/12)Mobility CircuitRDLs - 65x12, 85x12, 105x12, 125x12, 145x12Pullups - 6/6/6/5/4DB Shrugs - 35s x 20 (3)Tempo Runs x 81 mile walk Link to comment Share on other sites More sharing options...
lduncan88 Posted June 19, 2012 Author Share Posted June 19, 2012 Monday (6/18/12)Mobility CircuitSquat - 65x5, 115x3, 155x2, 175x1, 190x4Bench Press - 105x5, 125x3, 140x2, 150x1, 157.5x2Floor Flyes - 35s x 12/12/8Incline Band Flyes - Green x 12/12/15Lying Leg Raises - 10/8/52 mile walk Link to comment Share on other sites More sharing options...
lduncan88 Posted June 20, 2012 Author Share Posted June 20, 2012 Tuesday (6/19/12)Mobility CircuitTempo Runs - 9 x ~50 yards1 mile walk Link to comment Share on other sites More sharing options...
lduncan88 Posted June 21, 2012 Author Share Posted June 21, 2012 Wednesday (6/20/12)Mobility Circuit1-leg Pallof Press - Red x 10 (3 per side)Press - 55x5, 65x3, 75x2, 85x2, 95x1, 102.5x5Band Laterals - Blue x 15, Green x 12 (3)Fat-bar Curls - 35x5, 45x5, 55x5, 65x5, 77.5x4Seated DB French Press - 37.5 x 12/12/10Lying Leg Raises - 10/8/81 mile walk Feeling really good. Last couple weeks have all been solid workouts, and my strength is going back up (on everything, but especially the big lifts). Broke out of a plateau I let myself fall into with the bench press on Monday. Haven't been counting calories, but just eating ample amounts of the good stuff (if I had to guess, I'm probably around ~2500/day right now). Eager to see where things go from here. Link to comment Share on other sites More sharing options...
lduncan88 Posted June 23, 2012 Author Share Posted June 23, 2012 Friday (6/22/12)Mobility CircuitPullups - 6/6/6/6/7DB Shrugs - 40s x 20 (3)Pull-Aparts - Green x 25 (3)Standing Band Rows - Red/Green/Blue x 15 (3)Tempo Runs x 81 mile walk Link to comment Share on other sites More sharing options...
lduncan88 Posted June 26, 2012 Author Share Posted June 26, 2012 Monday (6/25/12) *Birthday workout* Mobility CircuitSquat - 65x5, 115x3, 155x2, 175x1, 190x5Bench - 105x5, 125x3, 140x2, 150x1, 157.5x2Standing Low Band Flyes - Red+Green x 10 (3)Fat-Bar Curls - 35x5, 50x5, 60x5, 70x5, 77.5x5Lying Leg Raises - 10/10/7 Link to comment Share on other sites More sharing options...
lduncan88 Posted June 27, 2012 Author Share Posted June 27, 2012 Tuesday (6/26/12)Mobility CircuitProgressive Tempo Runs - ~40 yards @ RPE 70% (3), ~50 yards @ RPE 80% (3), ~70 yards @ RPE 90% (2)1 mile walk Link to comment Share on other sites More sharing options...
lduncan88 Posted June 30, 2012 Author Share Posted June 30, 2012 Thursday (6/28/12)Mobility CircuitTempo Runs x 8 (Did it at the park along a strip of trees; guessing it was around 80 yards)~3/4 mile walk (park perimeter) Friday (6/29/12)Mobility CircuitPress - 65x3, 75x2, 85x2, 95x1, 105x3Pullups - 3/4/5/6/3/4/5DB Shrugs - 40s x 20 (3)Seated DB French Press - 40 x 12/11/8Lying Leg Raises - 10/10/6(3/4 mile walk - 1/4 mile tempo run) Link to comment Share on other sites More sharing options...
lduncan88 Posted July 3, 2012 Author Share Posted July 3, 2012 Monday (7/2/12)Mobility CircuitSquat - 65x5, 115x3, 155x2, 175x1, 195x3Bench Press - 85x4, 105x3, 125x3, 135x2, 145x1, 157.5x2Standing Low Band Flyes - Red+Green x 10 (+10 sec. hold) (3)Fat-Bar Curls - 45x5, 55x5, 65x5, 75x5, 80x2Lying Leg Raises x 10/10/6(3/4 mile walk - 1/4 mile tempo run) Link to comment Share on other sites More sharing options...
lduncan88 Posted July 6, 2012 Author Share Posted July 6, 2012 Thursday (7/5/12)Mobility Circuit1 lap walkTempo Intervals - 400m x 4 run/4 walk Link to comment Share on other sites More sharing options...
lduncan88 Posted July 7, 2012 Author Share Posted July 7, 2012 Friday (7/6/12)Mobility CircuitPress - 65x5, 75x5, 85x3, 95x2, 105x2 (went for 3, but got a little off-balance on the 2nd rep)Pullups - 3/3/4/4/5/5/6/5Lying Leg Raises 10/10/71 mile (3/4 walk- 1/4 tempo run) Link to comment Share on other sites More sharing options...
lduncan88 Posted July 9, 2012 Author Share Posted July 9, 2012 Sunday (7/8/12)2 mile walk Link to comment Share on other sites More sharing options...
lduncan88 Posted July 10, 2012 Author Share Posted July 10, 2012 Monday (7/9/12)Mobility CircuitSquats - 65x5, 115x5, 155x5 (3)A1. Bench Press - 105x5, 125x5, 135x5, 145x3A2. Chins - 4/5/6/91 mile (3/4 walk - 1/4 tempo run) Link to comment Share on other sites More sharing options...
lduncan88 Posted July 11, 2012 Author Share Posted July 11, 2012 Tuesday (7/10/12)1 lap walkMobility CircuitTempo Runs - 100m x 51 lap walk Link to comment Share on other sites More sharing options...
lduncan88 Posted July 12, 2012 Author Share Posted July 12, 2012 Wednesday (7/11/12)Mobility CircuitCalisthenics Circuit x5-3ft. Box Jump x 1-Pullups (Muscle-Up Grip) x 5-Walking Lunges x 20-Hanging Leg Raises x 5-Pushups x 101 mile (3/4 walk - 1/4 tempo run) Link to comment Share on other sites More sharing options...
lduncan88 Posted July 13, 2012 Author Share Posted July 13, 2012 Thursday (7/12/12)Mobility Circuit1 lap jogTempo Intervals - 400m x 4 run/ 4 walk Link to comment Share on other sites More sharing options...
lduncan88 Posted July 14, 2012 Author Share Posted July 14, 2012 Friday (7/13/12)Mobility CircuitClean & Press (Hang) - 65x5, 75x5, 85x5, 95x5Pullups - 5/5/5/7Squats - 65x5, 115x5, 155x5, 175x51 mile (3/4 walk - 1/4 tempo) Link to comment Share on other sites More sharing options...
lduncan88 Posted July 14, 2012 Author Share Posted July 14, 2012 Saturday (7/14/12)2 mile walk Put up a rebuttal to ESPN's Arian Foster piece yesterday too.http://laymansstrength.wordpress.com/2012/07/13/my-response-to-espn/ Link to comment Share on other sites More sharing options...
lduncan88 Posted July 17, 2012 Author Share Posted July 17, 2012 Monday (7/16/12)Mobility CircuitSquats - 65x5 (2), 115x3 (2), 155x5/5/6A1. Bench Press - 105x5, 125x5, 135x5, 145x4A2. Chins - 5/5/5/111 mile (3/4 walk - 1/4 tempo) Link to comment Share on other sites More sharing options...
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