Chris Duffin is now an eliteFTS sponsored athlete!
Chris is a great example of how someone can succeed in life, balancing a career as Director of Manufacturing for a hydraulics manufacturer, family life, operating a successful gym and his own training…while excelling at all of them.
The most badass set of axles ever made?
For a long time I’ve been known for going over the top on whatever I get engaged in, both good and bad. It’s part of life philosophy that has developed into just doing things in an Epic fashion.
585×7 Bent Over Row
MONDAY
3 circuits
Mace Swings 30lbx20
Curls 30lbx12
Bench
295×5
365×5
405×5,5,5,5,5,5
For those new to my log I typically start around 300lbs as first warmup but my warmup is pretty extensive. If the speed isn’t fast enough on any warmup set I can’t proceed to next advancement.
Slingshot
405×12
Weighted Dips
120+mini x8,8,8,8
Bottoms Up – Walking
53×10,10,10,10
Overhead Band extensions
#3×25,20
WEDNESDAY
Glute Activation Warmup
Squats
135×3
225+200×3
315+200×2
405+200×2
495+200×2
Add wraps
675+200×2,2,2
Yes I did a 180lb jump but I was getting tired of warmups and running late
THURSDAY
Mace Swing x20
CIRCUIT (4 times)
BW Dips x50
Glute Work (varied between thrusters & hip circle squats) x 30-50
Leg extension x20
KB Front Twist Raise x20
SATURDAY
Bent Over Rows
315×10
405×6
495×6
585×7 <-PR
Hook Grip Hold (Seconds)
605×30,45,30
DB Rows
175×30/side
KB Snatch
88×10,10/side
Pullups
BWx14,12,12,12
This weeks Epic Burger is from Tilt on Swan Island in Portland. The Woody Royale features Fresh Ground, 100% natural, local chuck patty (two for me), beer battered onion rings, house recipe BBQ jalapeno slow, hand-carved beef brisket (which is what you can see falling out the sides), double cut honey smoked bacon and cheddar on a scratch baked house recipe bun.The brisket on this burger was just amazing and this is one moves to the top of one of my favorite burgers. Not pictured is the amazing strawberry rhubarb pie I had along with this. GREAT LUNCH!
350×16 Bench 585×5 Rows & Big Squats
MONDAY
3 circuits
Mace Swings 30lbx20
Curls 30lbx12
Bench
225×12
275×5
315×5
350×16,16
Slingshot
405×12
Weighted Dips
120+mini x8,8,8,8
Bottoms Up – Walking
53×10,10,10,10
Overhead Band extensions
#3×25,20
WEDNESDAY
Glute Activation Warmup
Squats
135×3
225+200×3
315+200×2
405+200×2
495+200×2
Add wraps
605+200×5,5,5
THURSDAY
CIRCUIT (4 times)
GHRx20
BW Dips x50
1 leg adductor press x16
Mace Swing x20
Leg extension x20,20
FRIDAY
Bent Over Rows
225×10
315×8
405×8
495×14 <-PR
585×5 <-PR
Hook Grip Hold (Seconds)
605×45,50
Pullups
BWx16,12,12,12
This weeks Epic Burger is from The Local Cow in Gresham. The Wilson Hill features two patties between toasted cheese sandwiches, bacon, American cheese, and D’sauce. I didn’t even have to order an extra patty on it!!!