Duncons Workouts

Duncon76 said:
Funny thing is I work in a gym!!!...Which actually makes it harder to workout. I just want to get the hell out of there when I am done.

I only took 5 days off, come on!!!!, haaaaaaa..

Oh, ha! I bet that does make it harder to workout ... I'll let this one slide.:D
 
2-2-06

2 arm DB Complex x Ladders x 40pds

High Pull
Snatch
Squat
Push Press
Bent row
SLD

1,2,3,4,5 reps

DB Deadlift x 100pds x 1,2,3,4,5 reps
DB Push Presses x 55pds x 1,2,3,4,5 reps
 
2-3-06

Barebell Push Presses x singles x 95-135-145-155-165pds
8 Finger Deadlifts (eagle loops) x singles x 205/255/305/355/405pds
1 arm Clubbell Swipe x 20pds x 200 reps x 11 min 57 sec (switch arms every 10 reps)
 
2-6-06

Deadlift Lockouts x singles x 135/225/315/405/495/585pds
1 arm BB Snatch x singles x 45/65/75 -- 8 sets x singles x 65pds
 
2-8-06

BB Complexes

Hang Clean and Presses
Bent rows
SLD's
Deadlifts
100pds x 5 reps

Drop Snatches
Back Squats
Behind Back Push Presses
Lunges
Good Mornings
115pds x 5 reps

Hang Snatch Pulls
Push Presses
Front squats
Bent rows
SLD's
100pds x 5 reps

1 arm Clubbell Mills x 20pds x 100 reps ( switching hands every 10 reps)
1 arm Clubbell Swipes x 20pds x 100 reps ( switching hands every 10 reps)

Going to be finishing off the day with sets of OC's with IM #2 gripper.
 
2-9-06

Sumo Deadlifts x singles x 135/155/185/205/235/285/310pds
BB Hang Cleans x singles x 30 sets / 10 sets x 2 reps x 95pds
 
2-10-06

1 arm CB Swipes x 20pds ( switch hands every 10 reps)

120 reps x 7 min 22 seconds

rest 3 minutes

1 arm CB Mill x 20pds ( switch hands every 10 reps)

100 reps x 4 min 04 seconds

rest 3 min

1 arm CB Swipe x 20pds ( switch hands every 10 reps)

100 reps x 5 min 52 sec

rest 3 min

1 arm CB Mill x 20pds ( switch hands every 10 reps )

100 reps x 4 min 15 sec
 
2-15-06

1 arm CB Mills x 20pds ( switch hands every 10 reps)
200 reps x 8 min 55 seconds

rest 3 min

1 arm Swipes x 20pds x 200 reps x 11 min 38 seconds

First 100 reps switch hands every 10 reps.
2nd 100 reps switch hands every 5 reps.

Back Neck Bridges x 3 sets x 30 seconds. Have not done these that much, need to do them more.
 
2-17-06

1 arm DB Clean and Push Presses x singles
40-50-60-70-80-90-95 R Only
2 arm DB Clean and Push Presses x singles
50-60-70pds
Kipping Pullups BW x 1, 2 reps
Handstand Push ups A Wall x 1, 2 reps
Front Bridges x 10, 10 sec Holds
Pistols x 25pds 1,2 reps

Not much energy today.
 
2-20-06

Bending
Easy Timber Ties x 4 sets
Harder Timber Ties x 5 sets
 
2-20-06

11pm

2 arm clubbell swings 5x5 45pds
2 arm clubbell clean to orders 3x5 45pds
2 arm clubbell side swings 3x5 45pds
2 arm clubbell side swings to guard 2x5 45pds
chin ups BW x 3 reps
 
2-21-06

3pm
Sumo Deadlifts/Behind Back Deadlifts Combo
5x135
1x185
2x235
singles x 255/285/305/335pds
 
2-22-06

1 arm Clubbell Mills

20pds x 100 reps x 4 min 46 seconds

15pds x 1000 reps x 18 min 16 seconds NPR
 
2-24-06

Deadlift Lockouts x singles 405x2 sets 495x1 set 405x6 sets 495x1 set
Behind Back Deadlifts x singles 275x2 sets 325x1 set 275x6 sets 295x1 set
Sumo Deadlifts x singles 275x2 sets 325x1 set 275x6 sets 295x1 set
8 Finger Deadlifts (eagle loops) singles x 275x2 sets 325x1 set 275x6 sets 295x1 set
Front Neck Extensions (head off bench) 25pds x 20-15-5 reps
 
3-1-06

1 arm CLubbell Swipe x 20pds

250/250 = 500 reps x 29 min 24 seconds NPR

1st 300 reps, switched hands every 10 reps
Next 200 reps, switched hands every 5 reps.
 
3-3-06

1 arm Clubbell Mills x 15pds

1,200 reps x 44 min 25 seconds

switched hands every 10 reps.
 
3-6-06

Deadlifts x singles
185pds x 20 sets
195pds x 20 sets
205pds x 20 sets

Barebell Push Presses x singles x 20 sets x 135pds
Dumbell Wrist Curls x singles x 10 sets x 40pds

Stretching, legs, spine, neck, x 25 min
 
3-8-06

Deadlift x singles
215pds x 20 sets
225pds x 20 sets
235pds x 20 sets

Barebell Push Presses x singles x 145pds x 20 sets
 
I am recovering from a bad sinsus infection thats totally kicking my ass.

HG 200 gripper, done sets throughtout work hours, total x 53 sets
 
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