Duncons Workouts

[Duncon76]

5-25-08

Yoga x 26min

 

[Duncon76]

5-29-08

1 arm Clubbell Mills x 25pds x 200reps x 11min 43sec
1 leg, step ups on bench x 5 reps x 35/40/45/50pds, 60pds x 3 reps
1 arm preacher dumbell half curls x 5 reps x 35/40/45/50/60pds

 

[Duncon76]

5-30-08

Deadlift Lockouts x singles x 5 sec holds x 135-225-315-495-675-700pds NPR
Deadlifts x singles x 225-315-365-365pds
Bike Intervals x 6min 43 sec

 

[Duncon76]

6-7-08

Deadlifts x singles x 135-205-255-355-385-400pds
Pinch Grip Curls x singles x 4 sets x 2 10pd plates
1 arm Pinch Grip deads x 4 sets x singles x 2 25pd plates

6-8-08

2 arm Clubbell Side Swing & Squat x 25pds
10 reps x 2 sets
20 reps x 2 sets
24 reps x 1 set
1 arm Clubbell Swipe x 25pds
10 reps x 2 sets
20 reps x 1 set
24 reps x 1 set
40 reps x 1 set
1 arm Clubbell Mill x 25pds
10 reps x 2 sets
20 reps x 1 set
24 reps x 1 set
40 reps x 1 set
2 arm Clubbell Circles x 25pds
10 reps x 2 sets
20 reps x 2 sets
40 reps x 1 set

Stetching x 15min

 

[Duncon76]

6-9-08

1 arm Clubbell Mills x 15pds x 1,220 reps x 45min
Deadlifts x singles x 135/185/235/285/335/405pds

 

[Duncon76]

6-14-08

Yoga x 30min

 

[Duncon76]

6-16-08

1 arm Clubbell Mills x 20pds x 400 reps x 16min 15sec
8 Finger Deadlifts x singles x 135-225-315-500-550-585pds NPR

 

[Duncon76]

6-17-08

1 arm Clubbell Swipes x 20pds x 300 reps
Sumo Deadlifts x singles
135-225-315-365-415pds NPR
1 arm Clubbell Mills x 15pds x 500 reps

 

[Duncon76]

6-19-08

Yoga x 15min

 

[Duncon76]

6-23-08

Yoga x 40min

 

[Duncon76]

7-22-08

Yoga x 60min

 

[Duncon76]

7-23-08

1 arm Clubbell Mills x 15pds x 400 reps
1 arm Clubbell Press Outs x 15pds x ladders x 1,2,3,4,5,6,7,8,9,10 reps
Yoga x 30min

 

[Duncon76]

7-24-08

1 arm Clubbell Mills x 25pds x ladders x ( 1,2,3,4,5,6,7,8,9,10) x 4 rounds
Indoor cycle x 10min Intervals
Yoga x 15min

 

[Duncon76]

7-25-08

Yoga x 30min

 

[MatterOverMind]

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