T Nation

Lduncan88's Training Log

Been reading the articles T-Nation for a few years, and I thought I’d start keeping a log on here. I’m a slim guy who grew up riding motocross. I don’t ride as much anymore as I’d like to, but having my body prepped to hit the track is still one of my top priorities in training. Was never a strong kid growing up, but I found lifting at the end of 2006 after high school. Screwed around for the first couple years, then started to get more serious in 2009. I’ve come to love strength training (for what strength I have), and I see myself doing it for as long as my body is capable to.

6’1 - 150lbs. (plus or minus 5lbs.)
PRs
Squat - 235lbs. x 2 @ 145lbs. (Jul. '09)
Deadlift - 300lbs. x 1 @ 150lbs. (Jan. '10)
Bench - 175lbs. x 1 @ 145lbs. (Apr. '10)
Press - 120lbs. x 1 @ 155lbs. (Mar. '11)

Done programs the likes of Starting Strength, StrongLifts, Power to the People, & 5/3/1 for most of my time. Currently doing a little more of a bodybuilding style program based around the 4 main lifts.

Sunday - Legs/Core
Monday - Chest/Biceps
Wednesday - Back/Calves
Friday - Shoulders/Triceps

Sample back workout from last week

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

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

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)

Video of yesterday’s workout.

Sunday (1/6/13)
Warmup
Squat - 65x5, 115x5, 155x3, 185x3, 175x3
Walking Lunges - 20s x 8 (3)
Calf Raises - 40 x 10 (4)
Root Lock Plank - 0:45 (3)
Weighted Situps - 25 x 10 (3)

Monday (1/7/13)
Warmup
Platform Squats - 115x3 (6) Focused on form, ROM, & getting a little blood into my legs
A1. Bench Press - 85x5, 105x3, 125x3, 135x3, 145x2
A2. Partial Chins - 6 (5) Going to supplement these with regular chins and see if they help out. Great lat contraction

Wednesday (1/9/13)
Warmup
Deadlifts - 115x5, 165x3, 215x2, 245x5, 235x4
1 mile walk

Friday (1/11/13)
Warmup
Press - 65x5, 75x3, 85x3, 95x2, 100x2 (3)
Chins - 5x5
Spin Intervals - 0:30 on/1:00 off x 5
1 mile walk

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 5
1 mile walk

New Video

Took a week off. Gonna get back to basics.

Sunday (1/20/13)
Warmup
Platform Squats - 135x3 (3)
Foundation Circuit
2 mile walk

Let’s go 49ers!!

Monday (1/21/13)
A.M.
Warmup
Bench Press - 125x3 (3)
Rows (from floor) - 135x3 (3)
2 mile walk

P.M.
~18 Mile Ride

Tuesday (1/22/13)
~6.5 mile ride

Wednesday (1/23/13)
Warmup
Deadlifts - 115x5, 165x3, 215x2, 255x1 (2)
Foundation Circuit

Friday (1/25/13)
Warmup
Squats - 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

Legs are hurtin’ today.

Saturday (1/26/13)
Warmup
Bench Press - 85x5, 105x3, 125x3, 140x4
Flyes - 25s x 12 (3)
DB Bench - 40s x 8 (3)
French Press - 35x12/10/8

Yesterday’s chest & triceps workout

Sunday (1/27/13)
Warmup
Hill 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.)

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

Back workout from yesterday. Stoked with that 250 pull.

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