[Duncon76]

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 )))))))[b]

[Duncon76]

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

[Squabbin]

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.

[Duncon76]

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!! ))

[Duncon76]

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

[Duncon76]

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 )))

[Duncon76]

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

[Duncon76]

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.

[Duncon76]

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

[Duncon76]

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