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Dwayne logged 1292 miles.

Last workout almost 5 years ago. Help get them back on track!

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Entries

  1. FIT
    good Blasting Chest & Triceps 01:45

    === chest and triceps
    Sauna: 7:23 minutes
    === 7:30am chest
    Flat bench dumbbell press X-Man style (15 reps per arm per set): 55lbs per arm, 55lbs per arm, 55lbs per arm
    Flat bench dual dumbbell bur... read more

  2. FIT
    good legs, shoulders 01:40

    quick sauna to warmup
    === Legs & Shoulders
    === 6:50pm legs
    Squats (reps): 225lbs (5), 225lbs (5), 250lbs (5), 250lbs (5), 275lbs (5), 275lbs (5), 375lbs (2 - thought I was doing 325lbs)
    Angle... read more

  3. FIT
    good Legs & Shoulders 01:00

    === legs & shoulders
    === 4:30pm legs
    Squats (5 reps per set): 225lbs, 225lbs, 250lbs, 275lbs, 315lbs
    Angled linear leg press (10 reps per set): 823lbs, 823lbs, 823lbs, 823lbs
    === 5:15pm shoul... read more

  4. FIT
    good Monster Legs! 02:15

    === Monster legs and sauna warmup
    Sauna: 5 minutes
    === 4:50pm legs
    Squats (reps): 185lbs (5), 225lbs (5), 225lbs (5), 225lbs (5), 225lbs (5), 225lbs (5), 250lbs (5), 250lbs (5), 275lbs (5), 300lbs... read more

    • Peter R.
      Peter R. You're an Inspiration
      You're an Inspiration:

      Way to go Dwayne!

      almost 5 years ago

  5. FIT
    good Legs!!! 01:40

    Sauna
    === 6pm legs
    Angled linear leg press machine (reps): 823lbs (10), 1003lbs (8), 1183lbs (5 slightly disappointing), 643lbs 20 super strong and super slow)
    Seated horizontal dual calf raises (1... read more

  6. FIT
    good volume legs, heavy shoulders 01:40

    === 5:40pm legs
    Angled linear leg press (10 reps per set): 823lbs, 823lbs, 823lbs, 823lbs, 1003lbs - 553lbs(20 super slow)
    Dial calf raises using leg press (10 reps per set): 463lbs x5 sets
    Lay dow... read more

  7. FIT
    good Volume Legs / Heavy Shoulders 02:45

    === volume legs / heavy shoulders
    === 4:20pm volume legs
    Angled linear leg press (reps): 823lbs (10 slow), 823lbs (10 strong), 913lbs (10), 1003lbs (10), 1103lbs (5 super slow),
    Leg press dropset ... read more

  8. VELO
    good spin warmup 1.5 mi 00:05:00 18.0mph pace

    === Spin warmup
    5 minute at carried positions, levels, and rpm, 1.5 miles

  9. walk
    good StairMaster time! 1.06 mi 00:15:00 14:09 pace

    === 8:30pm stair cardio
    stair master 15 minutes, 1.06 miles, 51 floors
    === 8:45pm

  10. FIT
    good Wednesday Chest/Triceps 02:00

    === heavy chest, volume triceps
    === 6:30pm heavy chest
    Bench press: 205lbs(3 with feet up), 225lbs(3), 250lbs (3 with spot watch), 300lbs(1 to failure), 225lbs(6), 135lbs(20 with feet up)
    Incline ... read more

  11. FIT
    good legs shoulders 02:20

    === [Tuesday] volume legs, heavy shoulders
    === 6:35pm blasting legs
    Squats 175lbs (5), 205lbs(5), 235lbs (5), 245lbs (5), 300lbs (1)
    Angled linear leg press (reps): 823lbs (10), 913lbs (10), 1003l... read more

  12. VELO
    good Quick spin to keep the metabo... 1.5 mi 00:05:00 18.0mph pace

    === 1:30pm quick spin #Spin2Win
    5 minute, 103rpm, level 8, 1.5 miles

  13. FIT
    alright 00:25

    === 1:05pm core
    Ab crunches using ab ball: 25 reps x4 sets
    Alternating flutter kicks: 50 reps (25 reps per side) x2 sets
    Planks: 1 minute, 1:30 minutes
    === 1:30pm

  14. FIT
    good big back, volume biceps 01:50

    === big back, volume biceps
    === 11:30am big back
    Deadlifts (reps): 205lbs (3), 225lbs (3), 250lbs (3), 275lbs (3), 315lbs (3)
    Seated wide grip cable lat pulldown machine (reps): 150lbs (10), 175l... read more

  15. FIT
    good volume back, heavy biceps 02:00

    === volume back, heavy biceps
    === 6:40pm volume back
    Deadlifts (10 reps per set): 185lbs, 185lbs, 185lbs, 185lbs, 285lbs (3)
    Seated close grip cable row machine (10 reps per set): 115lbs, 115lbs, ... read more

  16. VELO
    good Spin Bike Cardio 3 mi 00:10:00 18.0mph pace

    === 1:45pm spin bike cycling cardio
    10 minutes, 3 miles | level 8, 100+ rpm

  17. FIT
    good heavy chest, volume triceps 01:50

    === heavy chest, volume triceps
    === 5:30pm chest
    Flat bench press (reps): 225lbs (3), 235lbs (3), 250lbs (3 with spotter liftoff), 275lbs (1 with spotter liftoff), 300lbs (1 with spotter liftoff ... read more

  18. FIT
    good volume chest, heavy triceps 02:20

    === volume chest, heavy triceps
    === 5:15pm chest
    Flat bench press (reps): 155lbs (15 with feet up on bench), 155lbs (10 with feet up on bench), 165lbs (10 with feet up on bench), 175lbs (10 with ... read more

  19. FIT
    alright quick legs and shoulders 01:00

    === quick [heavy] legs and [volume] shoulders
    === 6:30pm legs
    Angled linear leg press (5 reps per set): 823lbs, 1003lbs, 1093lbs, 1183lbs, 1273lbs
    === 7:00pm shoulders
    Seated dual shoulder press... read more

  20. FIT
    good volume back, heavy biceps 01:10

    === volume back, heavy biceps (hopefully)
    === 6:30pm back
    Wide grip pull ups: 20 super strong reps, 20 strong reps, 20 solid reps, 15 solid reps
    Front pull down plate machine (10 reps per set): 142... read more