Author Topic: BigDaddy - Faster, Stronger!  (Read 116036 times)

Offline BigDaddy

  • Senior Member
  • ****
  • Posts: 4032
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2880 on: November 27, 2017, 01:48:40 PM »

11/27/2017 - Run at Work

Ran 5.25 miles in 51:50, 9:52 per mile.  Good run today.  First run in a week, so I just tried to keep a comfortable pace.  Turned out to be faster than I was expecting.  The weather looks pretty decent for the rest of the week, so hopefully we will be able to get some riding in as well.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Offline BigDaddy

  • Senior Member
  • ****
  • Posts: 4032
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2881 on: November 28, 2017, 09:19:27 AM »
11/28/2017 Ė Fullbody Workout Ė DELOAD

Got to the gym at 5:05 am.   

My son is still recovering from being sick over Thanksgiving, so I gave him a pass on the gym today, and went solo.

 * Stretch

* Warmup
          23 minutes on the Arc Trainer.

* Barbell Bench Press
          15 @ 115 lbs.
          12 @ 135 lbs.
          12 @ 135 lbs.
          12 @ 145 lbs.
          12 @ 145 lbs.
          15 @ 115 lbs.

* Wide Grip Seated Cable Rows
          15 @ 130 lbs.
          12 @ 170 lbs.
          12 @ 170 lbs.
          12 @ 190 lbs.
          12 @ 190 lbs.
          15 @ 150 lbs.

 * Leg Press, PWO
          15 @ 90 lbs.
          12 @ 180 lbs.
          12 @ 180 lbs.
          12 @ 230 lbs.
          12 @ 230 lbs.
          15 @ 140 lbs.

* Seated Dumbbell Overhead Press
          15 @ 30 lbs.
          12 @ 35 lbs.
          12 @ 35 lbs.
          12 @ 40 lbs.
          12 @ 40 lbs.
          15 @ 30 lbs.

* Knee Raises / Toe Touches
          10 / 10
          10 / 10
          10 / 10
          10 / 10
          10 / 10

* Decline Crunches
          20, 20, 20, 20, 20

* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout totaled 1 hour and 29 minutes.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Offline BigDaddy

  • Senior Member
  • ****
  • Posts: 4032
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2882 on: November 28, 2017, 02:22:10 PM »

11/28/2017 - Run at Work

Ran 6.40 miles in 1:00:23, 9:26 per mile.  Good run today.  We ran the rail trail today and picked up the pace from yesterday.  Felt good even with the increased pace.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Offline BigDaddy

  • Senior Member
  • ****
  • Posts: 4032
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2883 on: November 29, 2017, 09:12:16 AM »
11/29/2017 Ė Day 2 of my 3 day split Ė DELOAD

Got to the gym at 5:10 am.

* Stretch

* Warmup
         23 minutes on the Arc Trainer.

 * Standing, Overhead Barbell Press
          15 @ 65 lbs.
          12 @ 75 lbs.
          12 @ 85 lbs.
          12 @ 85 lbs.
          12 @ 85 lbs.
          12 @ 85 lbs., 12 @ 65 lbs.

* Barbell Squats
          12 @ 45 lbs.
          10 @ 95 lbs.
          10 @ 105 lbs.
          10 @ 115 lbs.
          10 @ 125 lbs.
          10 @ 135 lbs.
          10 @ 145 lbs.
          10 @ 95 lbs.

* Rear Delt Cable Cross-Overs
          10 @ 15 lbs.
          10 @ 15 lbs.
          10 @ 15 lbs.
          10 @ 15 lbs.
          10 @ 15 lbs.
          10 @ 15 lbs.

* Leaning Dumbbell Lateral Raise
          10 @ 10 lbs.
          10 @ 12 lbs.
          10 @ 15 lbs.
          10 @ 15 lbs.
          10 @ 15 lbs.
          10 @ 12 lbs.

* Face Pulls
          15 @ 35 lbs.
          12 @ 45 lbs.
          10 @ 52 lbs.
          10 @ 52 lbs.
          10 @ 52 lbs.
          10 @ 52 lbs.

* Barbell Shoulder Shrugs
          15 @ 135 lbs.
          12 @ 185 lbs.
          10 @ 225 lbs.
          10 @ 225 lbs.
          10 @ 225 lbs.
          10 @ 225 lbs., 10 @ 155 lbs.

* Single Leg Quad Extensions
          10 @ 30 lbs.
          10 @ 35 lbs.
          10 @ 40 lbs.
          10 @ 45 lbs.
          10 @ 50 lbs.
          10 @ 55 lbs.

* Running on the Track / Hitting the heavy bag
         21 minutes total.  2 laps running, 90 seconds on the bag, repeat.

* Barbell Z-Press
        These are done sitting on the floor, no back support, doing an overhead barbell press.
        265 reps with 45 lbs in 10 minutes.
         
* Hollow Spoon Crunches / Glute Raises
         10 / 10
         10 / 10
         10 / 10
         10 / 10
         10 / 10
       
 * Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 hours and 26 minutes.
« Last Edit: November 29, 2017, 09:15:36 AM by BigDaddy »
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Offline BigDaddy

  • Senior Member
  • ****
  • Posts: 4032
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2884 on: November 29, 2017, 03:35:25 PM »
11/29/2017 - Bike at Work

Biked 25.1 miles in 1:30:11, 16.7 mph average speed.  Decent ride today.  I was much warmer today, in the mid 50ís, but quite windy.  I just did have it in me to push against the wind today, so the average speed suffered.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Offline BigDaddy

  • Senior Member
  • ****
  • Posts: 4032
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2885 on: November 30, 2017, 09:11:13 AM »
11/30/2017 Ė Day 3 of my 3 day split - DELOAD

Got to the Gym at 5:15 am.

 * Stretch

* Warm-up
         24 Minutes on the Arc Trainer

* Barbell Bench Press
          15 @ 115 lbs.
          12 @ 135 lbs.
          10 @ 155 lbs.
          10 @ 155 lbs.
          10 @ 155 lbs.
          10 @ 155 lbs.
          15 @ 115 lbs.

* Wide Grip EZ-Bar Curls
          15 @ 40 lbs.
          12 @ 50 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs.
          15 @ 40 lbs.

* Barbell Incline Press
          15 @ 95 lbs.
          12 @ 115 lbs.
          10 @ 125 lbs.
          10 @ 125 lbs.
          10 @ 125 lbs.
          10 @ 125 lbs.
          15 @ 95 lbs.

* Sumo Barbell Deadlifts
          12 @ 95 lbs.
          12 @ 145 lbs.
          10 @ 165 lbs.
          10 @ 165 lbs.
          10 @ 165 lbs.
          10 @ 165 lbs.
          10 @ 165 lbs.
          15 @ 115 lbs.

* Dumbbell Preacher Curls
          15 @ 20 lbs.
          12 @ 25 lbs.
          10 @ 30 lbs.
          10 @ 30 lbs.
          10 @ 30 lbs.
          10 @ 30 lbs.
          15 @ 20 lbs.

* Dumbbell Chest Fly
          15 @ 15 lbs.
          12 @ 20 lbs.
          10 @ 25 lbs.
          10 @ 25 lbs.
          10 @ 25 lbs.
          10 @ 25 lbs.
          15 @ 20 lbs.

* Running on the Track / Hitting the heavy bag
         22 minutes total.  2 laps running, 90 seconds on the bag, repeat.

* Knee Raises / Toe Touches
          10 / 10
          10 / 10
          10 / 10
          10 / 10
          10 / 10
          10 / 10

* Decline Crunches
         16, 16, 16, 16, 16

 * Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

 * Stretch

Workout Totaled 2 hours and 27 minutes.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Offline BigDaddy

  • Senior Member
  • ****
  • Posts: 4032
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2886 on: November 30, 2017, 02:39:12 PM »

11/30/2017 - Bike at Work

Biked 22.3 miles in 1:20:07, 16.7 mph average speed.  Good ride today.  Quite a bit cooler than yesterday, and cloudy, but we toughed it out. 
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Offline BigDaddy

  • Senior Member
  • ****
  • Posts: 4032
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2887 on: December 01, 2017, 02:06:55 PM »
12/01/2017 - Run at Work

Ran 7.70 miles in 1:16:39, 9:57 per mile.  Good run today.   I took this morning off from the gym because I needed the rest, but felt good by lunch time.   Weather was good for running.  Right around 50 degrees and cloudy, so I just rolled along for a nice long run.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Offline BigDaddy

  • Senior Member
  • ****
  • Posts: 4032
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2888 on: December 04, 2017, 09:33:53 AM »
12/04/2017 Ė Day 1 of my 3 day split

Got to the gym at 5:10 am. 

* Stretch

* Warm-Up
         23 Minutes on the Arc Trainer

* Wide Grip Cable Lat Pulldowns
          15 @ 110 lbs.
          12 @ 130 lbs.
          10 @ 150 lbs.
          10 @ 157.5 lbs.
          10 @ 165 lbs.
          10 @ 170 lbs.
          12 @ 130 lbs.
          15 @ 110 lbs.

* Overhead Cable Triceps Extensions
          15 @ 35 lbs.
          12 @ 45 lbs.
          10 @ 52 lbs.
          10 @ 55 lbs.
          10 @ 58 lbs.
          10 @ 62 lbs.
          12 @ 52 lbs.
          15 @ 45 lbs.

* Leg Press, PWO
          15 @ 90 lbs.
          12 @ 180 lbs.
          10 @ 230 lbs.
          10 @ 280 lbs.
          10 @ 330 lbs.
          10 @ 350 lbs.
          12 @ 230 lbs.
          15 @ 180 lbs.

* Hammer Strength ISO, One arm at a time
          15 @ 90 lbs.
          12 @ 135 lbs.
          10 @ 160 lbs.
          10 @ 175 lbs.
          10 @ 180 lbs.
          10 @ 190 lbs.
          12 @ 160 lbs.
          15 @ 135 lbs.

* Icarrian Calf Machine
          15 @ 200 lbs.
          12 @ 240 lbs.
          10 @ 280 lbs.
          10 @ 300 lbs.
          10 @ 320 lbs.
          10 @ 340 lbs.
          12 @ 280 lbs.
          15 @ 240 lbs.

* Narrow Grip Bench Press
         15 @ 105 lbs.
         12 @ 125 lbs.
         10 @ 145 lbs.
         10 @ 155 lbs.
         10 @ 165 lbs.
         10 @ 165 lbs.
         12 @ 135 lbs.
         15 @ 115 lbs.

* Hammer Strength Hamstring Curls, One leg at a time / Quad Extensions
          15 @ 30 lbs. / 15 @ 30 lbs.
          12 @ 35 lbs. / 12 @ 35 lbs.
          10 @ 40 lbs. / 10 @ 40 lbs.
          10 @ 45 lbs. / 10 @ 45 lbs.
          10 @ 50 lbs. / 10 @ 50 lbs.
          10 @ 55 lbs. / 10 @ 55 lbs.

* Running on the Track / Hitting the heavy bag
         21 minutes total.  2 laps running, 90 seconds on the bag, repeat.

* Knee Raises / Windmill Toe Touches
          10 / 10
          10 / 10
          10 / 10
          10 / 10
          10 / 10

* Decline Crunches
          20, 20, 20, 20, 20

* Foam Rolling
         Hamstrings, Calves, Quads, Lower Back

* Stretch

Workout Totaled: 2 hours and 32 minutes.

"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Offline BigDaddy

  • Senior Member
  • ****
  • Posts: 4032
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2889 on: December 04, 2017, 02:23:37 PM »
12/04/2017 - Bike at Work

Biked 23.0 miles in 1:18:25, 17.6 mph average speed.  Good ride today.  We picked up the pace from the last couple of rides, which was good.  Pretty cool out there, but there is rain in the forecast tomorrow, so we wanted to get out while we could.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Offline BigDaddy

  • Senior Member
  • ****
  • Posts: 4032
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2890 on: December 05, 2017, 09:25:09 AM »
12/5/2017 Ė Workout with my Son

Got to the gym at 5:10 am.   

Finally got my son back in the gym this morning.  Between sickness and school functions heís been out for almost 2 weeks.,

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Bench Press
          15 @ 115 lbs.
          12 @ 145 lbs.
          10 @ 165 lbs.
          7 @ 185 lbs., 6 @ 165 lbs., 6 @ 145 lbs., 6 @ 135 lbs.

* Wide Grip Seated Cable Rows
          15 @ 150 lbs.
          12 @ 190 lbs.
          10 @ 217.5 lbs.
          8 @ 245 lbs., 6 @ 205 lbs., 6 @ 185 lbs., 6 @ 165 lbs.

 * Goblet Squats
          10 @ 53 lbs.
          10 @ 53 lbs.
          10 @ 53 lbs.
          10 @ 53 lbs.
          10 @ 53 lbs. , 10 @ bodyweight.

* Seated Dumbbell Overhead Press
          12 @ 35 lbs.
          10 @ 40 lbs.
          10 @ 45 lbs.
          8 @ 50 lbs., 8 @ 40 lbs., 8 @ 30 lbs.

* Knee Raises / Lateral Dumbbell Hold Walk
         20 / 150 ft. @ 10 lbs. each hand
         20 / 150 ft. @ 10 lbs. each hand
         20 / 150 ft. @ 12 lbs. each hand
         20 / 150 ft. @ 12 lbs. each hand

* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout totaled 1 hour and 18 minutes.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Offline BigDaddy

  • Senior Member
  • ****
  • Posts: 4032
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2891 on: December 05, 2017, 02:04:20 PM »
12/05/2017 - Run at Work

Ran 6.75 miles in 1:05:06, 9:39 per mile.  Good run today.   Started out with a 10:00 mile, and then let it roll.  Cold and cloudy out today, so no fear of overheating.  Looking outside right now, we didnít beat the rain by much.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Offline BigDaddy

  • Senior Member
  • ****
  • Posts: 4032
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2892 on: December 06, 2017, 09:43:51 AM »

12/06/2017 Ė Day 2 of my 3 day split

Got to the gym at 5:00 am.

* Stretch

* Warmup
         23 minutes on the Arc Trainer.

 * Standing, Overhead Barbell Press
          15 @ 75 lbs.
          12 @ 95 lbs.
          10 @ 105 lbs.
          10 @ 110 lbs.
          10 @ 105 lbs.
          10 @ 100 lbs.
          10 @ 95 lbs.
          15 @ 75 lbs.

* Barbell Squats
          10 @ 45 lbs.
          10 @ 95 lbs.
          10 @ 115 lbs.
          10 @ 135 lbs.
          10 @ 155 lbs.
          10 @ 175 lbs.
          10 @ 185 lbs.
          10 @ 145 lbs.
          12 @ 95 lbs.

* Rear Delt Cable Cross-Overs
          10 @ 15 lbs.
          10 @ 20 lbs.
          10 @ 20 lbs.
          10 @ 20 lbs.
          10 @ 20 lbs.
          10 @ 20 lbs.

* Leaning Dumbbell Lateral Raise
          10 @ 10 lbs.
          10 @ 15 lbs.
          10 @ 15 lbs.
          10 @ 15 lbs.
          10 @ 15 lbs.
          10 @ 15 lbs.

* Machine Rear Delt Fly
          15 @ 70 lbs.
          12 @ 90 lbs.
          10 @ 100 lbs.
          10 @ 110 lbs.
          10 @ 120 lbs.
          10 @ 120 lbs.
          15 @ 80 lbs.

* Barbell Shoulder Shrugs
          15 @ 135 lbs.
          12 @ 225 lbs.
          10 @ 275 lbs.
          10 @ 295 lbs.
          10 @ 315 lbs.
          10 @ 315 lbs.
          10 @ 315 lbs.
          15 @ 225 lbs.

* Front Squats
          10 @ 45 lbs.
          10 @ 65 lbs.
          10 @ 65 lbs.
          10 @ 65 lbs.
          10 @ 65 lbs.
          10 @ 45 lbs.

* Running on the Track / Hitting the heavy bag
         20 minutes total.  2 laps running, 90 seconds on the bag, repeat.

* Barbell Z-Press
        These are done sitting on the floor, no back support, doing an overhead barbell press.
        243 reps with 50 lbs in 10 minutes.
         
* Hollow Spoon Crunches / Glute Raises
         8 / 8
         8 / 8
         8 / 8
         8 / 8
         8 / 8
       
 * Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 hours and 40 minutes.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Offline BigDaddy

  • Senior Member
  • ****
  • Posts: 4032
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2893 on: December 07, 2017, 09:55:06 AM »
12/7/2017 Ė Workout with my Son

Got to the gym at 5:10 am.

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Incline Dumbbell Press Press
          15 @ 40 lbs.
          12 @ 50 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs., 8 @ 50 lbs., 8 @ 40 lbs.
 
* Wide, Prone Grip Lat Cable Pulldowns
          15 @ 117.5 lbs.
          12 @ 145 lbs.
          10 @ 170 lbs.
          8 @ 190 lbs., 8 @ 150 lbs., 8 @ 110 lbs.

 * Leg Press, PWO
          15 @ 180 lbs.
          12 @ 270 lbs.
          10 @ 360 lbs.
          10 @ 410 lbs., 10 @ 320 lbs., 10 @ 230 lbs.

* Overhead Barbell Press
          15 @ 75 lbs.
          12 @ 95 lbs.
          10 @ 105 lbs.
          8 @ 115 lbs., 8 @ 95 lbs., 8 @ 75 lbs.

* Knee Raises / Lateral Dumbbell Hold Walk
         15 / 150 ft. @ 12 lbs. each hand
         15 / 150 ft. @ 10 lbs. each hand
         15 / 150 ft. @ 12 lbs. each hand
         15 / 150 ft. @ 12 lbs. each hand
 
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout totaled 1 hour and 18 minutes.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Offline BigDaddy

  • Senior Member
  • ****
  • Posts: 4032
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2894 on: December 07, 2017, 02:35:38 PM »

12/07/2017 - Run at Work

Ran 7.35 miles in 1:09:32, 9:28 per mile.  Excellent run today.   I wasnít planning on going that fast, or that far today, but we were rolling right along.  Only in the low 40ís, but it was sunny, and wind wasnít as bad as I expected.  I have a lunch time meeting tomorrow, so no cardio at work tomorrow.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."