Johnny Vanduke - Invidious

Im the Duke of Lancaster County

Vanduke training method 717:

Weighted gear: vest 25 lbs gloves 4 lbs ankle weights 6 lbs

Step one treadmill Max incline 2.0 speed 1 mile

Step two rowing machine max tension 10 lbs starting at the lowest weight then slowly progressing to 250 5 reps on each weight setting

Step 3 free weight barbell. Squats 10 lbs on each side of the bar five reps each for two sets, followed up by deadlifting slap 2, 45s on top of the 10 s, five reps each for two sets.

Step 4 step Mill 5.0 speed for 30 to 40 flights

Step 5 lateral pulldowns (same rules as rowing machine)

Step six normal pulldowns but this time it's a time trial 3 to 6 minutes 40 lb

Step seven biking resistance setting of 10 to 12 you do that for 1 mi

Step eight assisted pull up / normal pull-ups (pick your poison for the day) also a time trial 3 to 6 minutes all depending on how you feel.

Step 9 elliptical resistance setting of 8 to 12 You're also doing that for 1 mi

Step 10 Smith's machine, assisted squats starting with a 45 on each side after 3 to 5 reps you add on a 25 you do that again then after that you put on the 10 pounder do it again then you throw on the 5-pounder and then the 2.5 after that.

(Part of step ten)Assisted deadlifting put that thing down to the ground do another three to five reps

Step 11 (optional) grab two 3 lb weights start going to town working on your punches

1 week ago | [YT] | 0

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Johnny Vanduke

I understand it now.

~You Can't Stop Me Now (Johnny The Duke-2025)

1 week ago | [YT] | 0

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Johnny Vanduke

New job beens messing with both my uploads schedule and Gym schedule.

Well at least the weekend is almost here plenty of time to pump iron and run the weighted gear training then.

Also stop using pre-workouts they're bad for your body.

Go for a protein shake instead

2 weeks ago | [YT] | 0

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Johnny Vanduke

Duke of Amish county