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Duncons Workouts

Discussion in 'Training Logs' started by Duncon76, Aug 23, 2005.

  1. Duncon76

    Duncon76 Blue Belt

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    8-21-05

    1 arm Swipe x 15 pds x 500/500 = 1000 reps in 54 min 55 sec

    Switching hands every 10 reps. It felt good. No problem with legs,arms, etc. On rep number 470, my right palm of my hand under my thumb, skin ripped off and it was stinging like a bastard. I kept going since I was almost done anyways. Dam it hurts. Systemically today and last night, whole body is fried.

    Finished off with some Bridging.

    Back Bridging, working on ROM, 10 reps
    Side x 40 reps
    Front x 1 min Hold.

    Called it a night )))))))
     
  2. Duncon76

    Duncon76 Blue Belt

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    8-24-05

    Chin up x 5
    Pistol x 5
    Handstand PU A Wall x 5
    Cross Chest Hammer Curl x 30 x5
    Windmill 60xsingle
    DBWC 50x5

    Run and walk home x 20 min
     
  3. Squabbin

    Squabbin White Belt

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    Duncon, what exactly are you training for? Intersting workout and i'm curious to see what exactly you use it for. I cross train BJJ and heavy weight training because i'm really lookin to put on serious size and strength and thats my main priority at the moment. Weighted stretching and warmups will hopefully keep me limber enought that i can still stay effective on the ground every week.
     
  4. Duncon76

    Duncon76 Blue Belt

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    Squabbin

    Training for? Strength, strength in movement, stay healthy, etc. For Self D reason, I do more Tony Blauer aspects, not for any sport. I am old fashioned, Old Dinosaur School kind of guy you know!! :)))
     
  5. Duncon76

    Duncon76 Blue Belt

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    8-29-05

    8 30pm

    Chinups x singles x 10 sets
    Pistols +25pds x singles x 10 sets
    Handstand pushups a wall x singles x 10 sets
    Cross Chest Hammer curls x singles x 5 sets x 30pds
    Dumbell wrist curls x singles x 5 x 55pds
    1 legged toe raises x singles x 70pds x 5 sets
     
  6. Duncon76

    Duncon76 Blue Belt

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    8-29-05

    11pm

    Hindu squats
    Hindu Pushups

    Using a deck of cards. Royal family and Ace was 5 reps. Got up to card number 38, before I stopped. Total reps 208 reps

    Of course I had to do this while watching The Ultimate Fighter 2 show :))))
     
  7. Duncon76

    Duncon76 Blue Belt

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    Behind Back Deadlifts x Ladders (1,2,3,4,5 ) reps x 2 sets. Total x 30 reps x225pds
    Dips x BW(163)x Ladders 1,2,3,4,5, Total x 15 reps
     
  8. Duncon76

    Duncon76 Blue Belt

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    Throughout work hours,

    Bending x 16 sets
    Easy/Hard Timber Ties x10 sets
    6 inch Galviinized nailsx 4 sets
    5 inch galvinized nailsx 2 sets

    Treadmill run x intervals hill/speed x 20 minutes.
     
  9. Duncon76

    Duncon76 Blue Belt

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    7pm
    Pullups ( changing grip every set ) Ladders (1,2 ) reps, total x 30 reps

    Squats ( with 45pd bar on back ) x 100 reps

    10pm

    Squats ( with 45pd bar on back ) x 50 reps
    Bench Press x 95pds ( Ladders, 1,2,3,4,5 ) until I hit 50 reps
     
  10. Duncon76

    Duncon76 Blue Belt

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    4pm

    Standing Barebell Push Press x Singles x 50 sets x 30 min x 115pds

    11pm
    ( while watching UF2 on Spike!!!! )

    2 arm Bruiser Clean/shoulder park/squat x ( Using Deck Of cards )
    (Royal family was 5 reps )

    Worked up to total of 55 reps

    Back Bridges x 3x10 working on ROM, got nose to mat, but did not keep it there.
    Side Bridge 3x10
     
  11. Duncon76

    Duncon76 Blue Belt

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    Deadlift Lockouts x singles x front/back style x225/315/405/495pds
    Turkish Get ups DB x singles x 50-60-70pds
    DB Windmill x 50pds x 5 reps
     
  12. Duncon76

    Duncon76 Blue Belt

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    9-15

    11pm

    1 arm clubbell Mills x 15pds x 255/255=510 reps x 19 min 48 sec

    Stopped short today, since my right tricep was cramping up. I did not have much energy today to finsih, I wanted a lot more reps, but no big deal, rest and fight again another day.
     
  13. Duncon76

    Duncon76 Blue Belt

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    9-19-05

    4pm

    Barebell Push Presses x singles x 135pds x 30 sets x 30 min


    11pm

    All Bridging, Front/Back/Side/Shin...while watching UF2 baby!!!!!!!!!!!!!
     
  14. Duncon76

    Duncon76 Blue Belt

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    3pm

    Chinups x ladders
    BW x 1 ( 1 towell wrapped around bar)
    BW x 2 ( 2 towells wrapped around bar)
    BW x 3 ( 3 towells wrapped around bar) bar is over 2 inches now, its tough!!
    BW x 4 ( 2 towells around bar )
    Single with BW (166pds) +25pds ( 2 towells around bar)
    BW x 1 ( 3 towells wrapped around bar)
    BW x 2 ( 3 towells wrapped around bar)
    BW x 3 ( 3 towells wrapped around bar)
    Single with BW +25pds ( 3 towells around bar)

    Pistols
    BW+25 x 1
    BW+25x 2
    BW+25x 3
    BW+25x 4
    BW+45pds x single
    BW+25x 1
    BW+25x 2
    BW+25x 3
    BW+45pds x single

    Undergrip Hang(with 3 towells around bar) x 10sec
     
  15. Duncon76

    Duncon76 Blue Belt

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    Complexes

    Thick Dumbelll 2 inches ( 1 arm )


    High Pull
    Snatch
    Squat/Push Press
    Bent row

    Go threw the whole sequence without stopping.
    Single x 72pds
    Ladders x 42pds x 2,3,4,5,6,7 reps total =112 reps

    Barebell Complex

    Clean high pull
    Clean
    Front squat
    Push Press
    Bent row
    SLD

    45pds x 10 reps
    65pds x 9 reps
    75pds x 8 reps
    Total = 162 reps
     
  16. Duncon76

    Duncon76 Blue Belt

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    3pm

    Barebell Complexes

    Snatch
    Back Push Presses
    Overhead squats
    Clean High Pulls
    Deadlift

    65pds x 5 reps per exercise

    Drop Snatch
    Clean and Presses
    Lunges
    Power Snatches
    Jump Back Squats
    Deadlift

    65pds x 5 reps per exercise

    Hang Snatches
    Clean Pulls
    Front squats
    Hang Cleans
    Lunges
    Squat/Presses
    Goodmornings

    65pds x 5 reps per exercise

    Snatch High Pulls
    Push Presses
    Overhead squats
    Lunges
    Hang Snatches
    Deadlifts

    65pds x 5 reps x per exercise

    Hang Snatches
    Snatch Pulls
    Front squats
    Power Cleans
    Lunges
    Push Presses
    Goodmornings

    65pds x 5 reps x per exercise

    Clean and Presses
    Hang Cleans
    Front squats
    Bent rows
    SLD

    75pds x 5 reps x per exercise
     
  17. Duncon76

    Duncon76 Blue Belt

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    Dumbell Curls x Ladders x 30pds
    (5,4,3,2,1 ) x 2 rounds total x 30 reps
    (10,9,8,7,6,5,4,3,2,1,) x 1 round x 79 reps
    total x 109 reps

    Tricep Pressdowns ( on knees) 100pds
    Same as above.

    Taking things slow. Recovering from bad sinsus infection.
     
  18. Duncon76

    Duncon76 Blue Belt

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    Treadmill Run x 1 mile
    Sauna x 10 min

    Still have rough Sinsus infection, so taking it easy.
     
  19. Duncon76

    Duncon76 Blue Belt

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    Starting to feel better from my sinsus infection, so did a workout today.

    4 30pm

    Deadlifts x Ladders x 185pds
    12,11,10,9,8,7,6,5,4,3,2,1 reps x 78 reps
    3,2,1 rep x 6 reps
    Total x 84 reps x 25 min

    Totally miscounted my reps for some reason? Wanted 100 reps today. Huh well, next time.

    10 30pm 1 mile run
     
  20. Duncon76

    Duncon76 Blue Belt

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    10-6-05

    10am Clubbells

    Swings 20x5
    Clean to order 20x5
    Clean to shoulder Park 20x5
    Swipe 20x5
    Snatch 20x5
    Forward/Back Pendulum 20x5/5
    In/Outward Pendulum 15x5/5
    Lunge 20x5
    Front/Back/Side Circles 20x5/5/5/5
    Bottom up press 15x5
    Forward Leverage Press 15x5
    Lateral Leverage press 15x5
    Wrist Cast 15x5
    Armpit cast 15x5
    shoulder cast 15x5
    head cast 15x5
    shield cast 15x5

    5pm

    Chinups ( 1 small towell around bar )
    5,4,3,2,1 reps BW+10pds
    Singles x BW+ 15/BW/5/BW/10/BW/15pds

    10 30pm Outside 1 mile run.
     

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