lduncan88 Posted December 24, 2012 Author Share Posted December 24, 2012 (edited) Monday (12/24/12)http://www.youtube.com/watch?v=oP3WdTMxE48 WarmupBench Press - 85x5, 105x5, 125x5, 140x3, 135x4Floor Flyes - 17.5s x 15 (3)DB Bench Press - 40s x 10/10/8Fat-Bar Curls - 50 x 10/9/7Alt. Hammer Curls - 30s x 10 (3) Merry Christmas everybody! Edited January 5, 2013 by lduncan88 Link to comment Share on other sites More sharing options...
mrbear666 Posted December 24, 2012 Share Posted December 24, 2012 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 Link to comment Share on other sites More sharing options...
lduncan88 Posted December 27, 2012 Author Share Posted December 27, 2012 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 Call me crazy, but training is a party to me. Good job gettin' it in. Wednesday (12/26/12)WarmupDeadlifts - 115x5, 165x5, 215x3, 245x3, 235x3Chins - Bodyweight x 5, +10x4, +20x4, +30x3, Bodyweight x 6Standing High Rows - Green+Red Bands x 20 (3)BB Shrugs - 115x10, 135x8 (3)Root Lock Plank - 0:45 (3)Weighted Situps - +10x10 (3) Link to comment Share on other sites More sharing options...
lduncan88 Posted December 29, 2012 Author Share Posted December 29, 2012 Friday (12/18/12)WarmupPress - 65x5, 75x4, 85x3, 100x3, 95x3Laterals - 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. Link to comment Share on other sites More sharing options...
lduncan88 Posted December 30, 2012 Author Share Posted December 30, 2012 (edited) Sunday (12/30/12)WarmupPlatform Squats - 65x10, 115x5, 155x3, 175x2Walking Lunges - 25s x 5 (3)Calf Raises - 35x10 (4)Root Lock Plank - 0:45 (3)Weighted Situps w/ Rotation - 10x10, 20x8, 25x8KB Swings - 16kg x 20 (5)2 mile walk http://www.youtube.com/watch?v=Da45vTSzjPw Edited January 5, 2013 by lduncan88 Link to comment Share on other sites More sharing options...
lduncan88 Posted December 31, 2012 Author Share Posted December 31, 2012 (edited) Solid workout to end the year. Monday (12/31/12)WarmupBench Press - 85x5, 105x3, 125x3, 140x4, 135x4Floor Flyes - 30s x 10 (3)DB Bench - 45s x 10/10/8Fat Bar Curls - 35x10, 55x8/8/6Alt. Hammer Curls - 35s x 8 (3)KB Swings - 16kg x 20 (5)Weighted Walk - 1 mile @ 20lbs. New Videohttp://www.youtube.com/watch?v=-9VF9DlYePM Edited January 5, 2013 by lduncan88 Link to comment Share on other sites More sharing options...
lduncan88 Posted January 3, 2013 Author Share Posted January 3, 2013 (edited) Tuesday (1/1/13)Weighted Walk - 1 mile @ 20lbs. Wednesday (1/2/13)WarmupDeadlifts - 115x5, 165x3, 215x2, 245x4, 235x4One Arm Rows - 35x10, 65x10 (3)BB Shrugs - 115x10, 135x10 (2), 155x8Single Leg Calf Raises - 35x10 (4)1 mile walk http://www.youtube.com/watch?v=lO6dGLVO_Vk Edited January 5, 2013 by lduncan88 Link to comment Share on other sites More sharing options...
lduncan88 Posted January 5, 2013 Author Share Posted January 5, 2013 Friday (1/4/13)WarmupPress - 65x5, 80x3, 90x2, 100x4, 95x4Laterals - 22.5s x 10/10/9Bent Laterals - 22.5s x 10 (3)Close Grip Bench Press - 85x5, 95x5, 105x5French Press - 35x10 (3) Link to comment Share on other sites More sharing options...
lduncan88 Posted January 5, 2013 Author Share Posted January 5, 2013 Video of yesterday's workout. http://www.youtube.com/watch?v=aV9rDGS-Sx4 Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 5, 2013 Share Posted January 5, 2013 I like your videos Duncan, really well put together. I'm jealous of your home gym setup, pretty cool! Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 5, 2013 Share Posted January 5, 2013 Just a quick heads up, I embedded your video into your post for you Duncan. People are more likely to just click play watch it on here rather than click on a link. Next time you add a video into your post, just click on the 'YouTube' button when you're in the Full Editor and drop the link into the middle. Does that make sense Oh, and I just subscribed to your channel as well, chur chur MF. Link to comment Share on other sites More sharing options...
lduncan88 Posted January 5, 2013 Author Share Posted January 5, 2013 Just a quick heads up, I embedded your video into your post for you Duncan. People are more likely to just click play watch it on here rather than click on a link. Next time you add a video into your post, just click on the 'YouTube' button when you're in the Full Editor and drop the link into the middle. Does that make sense Oh, and I just subscribed to your channel as well, chur chur MF. Hey thanks! I didn't even notice the YouTube button before. Link to comment Share on other sites More sharing options...
lduncan88 Posted January 6, 2013 Author Share Posted January 6, 2013 Sunday (1/6/13)http://www.youtube.com/watch?v=omlbTR3zMeU WarmupSquat - 65x5, 115x5, 155x3, 185x3, 175x3Walking Lunges - 20s x 8 (3)Calf Raises - 40 x 10 (4)Root Lock Plank - 0:45 (3)Weighted Situps - 25 x 10 (3) Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 7, 2013 Share Posted January 7, 2013 Haha, good to see you got the video stuff sorted. MF Link to comment Share on other sites More sharing options...
lduncan88 Posted January 8, 2013 Author Share Posted January 8, 2013 Monday (1/7/13)WarmupPlatform Squats - 115x3 (6) *Focused on form, ROM, & getting a little blood into my legs*A1. Bench Press - 85x5, 105x3, 125x3, 135x3, 145x2A2. Partial Chins - 6 (5) *Going to supplement these with regular chins and see if they help out. Great lat contraction* http://www.youtube.com/watch?v=qNPLzufN5s0 Link to comment Share on other sites More sharing options...
lduncan88 Posted January 10, 2013 Author Share Posted January 10, 2013 Wednesday (1/9/13)WarmupDeadlifts - 115x5, 165x3, 215x2, 245x5, 235x41 mile walk http://www.youtube.com/watch?v=AC1Fhr4NKD8 Link to comment Share on other sites More sharing options...
lduncan88 Posted January 12, 2013 Author Share Posted January 12, 2013 Friday (1/11/13)WarmupPress - 65x5, 75x3, 85x3, 95x2, 100x2 (3)Chins - 5x5Spin Intervals - 0:30 on/1:00 off x 51 mile walk Link to comment Share on other sites More sharing options...
lduncan88 Posted January 13, 2013 Author Share Posted January 13, 2013 Sunday (1/13/13)Foundation Warmup *This kicked my butt. Gonna have to work at this more*Platform Squats - 65x5, 115x3 (2), 155x3 (2)Spin Intervals - 0:30 On/1:00 Off x 51 mile walk New Videohttp://www.youtube.com/watch?v=qT2pXqZm6tU Link to comment Share on other sites More sharing options...
lduncan88 Posted January 20, 2013 Author Share Posted January 20, 2013 Took a week off. Gonna get back to basics. Sunday (1/20/13)WarmupPlatform Squats - 135x3 (3)Foundation Circuit2 mile walk http://www.youtube.com/watch?v=C1SMO3qMIGg Let's go 49ers!! Link to comment Share on other sites More sharing options...
lduncan88 Posted January 22, 2013 Author Share Posted January 22, 2013 Monday (1/21/13)A.M.WarmupBench Press - 125x3 (3)Rows (from floor) - 135x3 (3)2 mile walk P.M.~18 Mile Ride http://www.youtube.com/watch?v=paRmuaG6xSs Link to comment Share on other sites More sharing options...
lduncan88 Posted January 23, 2013 Author Share Posted January 23, 2013 Tuesday (1/22/13)~6.5 mile ride http://www.youtube.com/watch?v=t9RkswBj0qU Link to comment Share on other sites More sharing options...
lduncan88 Posted January 24, 2013 Author Share Posted January 24, 2013 Wednesday (1/23/13)WarmupDeadlifts - 115x5, 165x3, 215x2, 255x1 (2)Foundation Circuit Link to comment Share on other sites More sharing options...
lduncan88 Posted January 25, 2013 Author Share Posted January 25, 2013 Friday (1/25/13)WarmupSquats - 135x5 (5)Walking Lunges - 15s x 10 (3)RDLs - 35s x 15 (3)Calf Raises - 16kg x 10 (4)Planks - 1:00 (3)1 mile walk http://www.youtube.com/watch?v=Zfd42B1H0Ao Link to comment Share on other sites More sharing options...
lduncan88 Posted January 27, 2013 Author Share Posted January 27, 2013 Legs are hurtin' today. Saturday (1/26/13)WarmupBench Press - 85x5, 105x3, 125x3, 140x4Flyes - 25s x 12 (3)DB Bench - 40s x 8 (3)French Press - 35x12/10/8 http://www.youtube.com/watch?v=SP4R-oFi0ro Link to comment Share on other sites More sharing options...
lduncan88 Posted January 27, 2013 Author Share Posted January 27, 2013 Yesterday's chest & triceps workouthttp://www.youtube.com/watch?v=7DUZ2d2rtGY Sunday (1/27/13)WarmupHill Sprints - 20 Meters x 2, 30 Meters x 2, 40 Meters x 2(About 1 mile of walking to get to the hill and back in addition.) Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now