Author Topic: BigDaddy - Faster, Stronger!  (Read 100696 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2730 on: August 07, 2017, 11:20:57 AM »
8/6/2017 Ė Workout with my Son

Got to the gym at 6:30 am.

* Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Incline Press
          15 @ 115 lbs.
          12 @ 135 lbs.
          10 @ 155 lbs.
          8 @ 165 lbs.
          6 @ 175 lbs., 6 @ 155 lbs., 6 @ 135 lbs. , 6 @ 115 lbs.

* Wide, Prone Grip Cable Pulldowns
          12 @ 110 lbs.
          10 @ 145 lbs.
          8 @ 170 lbs.
          6 @ 197.5 lbs.
          4 @ 210 lbs., 4 @ 185 lbs., 6 @ 157.5 lbs., 6 @ 130 lbs.

 * Leg Press, PWO
          12 @ 230 lbs.
          10 @ 410 lbs.
          8 @ 540 lbs.
          6 @ 630 lbs.
          4 @ 700 lbs., 6 @ 540 lbs., 6 @ 450 lbs., 6 @ 360 lbs.

* Standing Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 115 lbs.
          6 @ 125 lbs.
          4 @ 135 lbs., 6 @ 115 lbs., 6 @ 95 lbs., 6 @ 75 lbs.

* Hollow Spoon Crunches / One-Leg Glute Bridge / Pushups
         12 / 10 each leg / 8
         12 / 10 each leg / 8
         12 / 10 each leg / 8
 
* Foam Rolling
         Hamstrings, Calves, Quads, Back

* Stretch

Workout totaled 1 hour and 37 minutes.
 
8/7/2017 Ė Day 2 of my 3 day split

Got to the gym at 5:40 am.

* Stretch

* Warmup
         12 minutes on the Arc Trainer.

 * Standing, Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 105 lbs.
          8 @ 115 lbs.
          6 @ 125 lbs.
          6 @ 135 lbs.
          5 @ 135 lbs.
          4 @ 135 lbs.
          6 @ 125 lbs.
          6 @ 115 lbs.
          8 @ 105 lbs.
          10 @ 95 lbs.

* Machine Rear Delt Flys
          10 @ 80 lbs.
          10 @ 100 lbs.
          8 @ 120 lbs.
          6 @ 140 lbs.
          4 @ 160 lbs.
          4 @ 160 lbs.
          4 @ 160 lbs.
          6 @ 140 lbs.
          8 @ 120 lbs.
          10 @ 100 lbs.

 * Barbell Squats
          8 @ bar
          8 @ 95 lbs.
          8 @ 135 lbs.
          8 @ 165 lbs.
          8 @ 195 lbs.
          6 @ 215 lbs.
          4 @ 235 lbs.
          3 @ 255 lbs.
          2 @ 265 lbs.
          4 @ 245 lbs.
          4 @ 225 lbs.
          6 @ 205 lbs.
          8 @ 185 lbs., 8 @ 135 lbs.

* Dumbbell Power Partial / Dumbbell Front Raise
          8 @ 20 lbs. / 8 @ 20 lbs.
          6 @ 25 lbs. / 6 @ 25 lbs.
          6 @ 30 lbs. / 6 @ 30 lbs.
          4 @ 35 lbs. / 4 @ 35 lbs.
          4 @ 35 lbs. / 4 @ 35 lbs.
          4 @ 35 lbs. / 4 @ 35 lbs.
          6 @ 30 lbs. / 6 @ 30 lbs.
          8 @ 25 lbs. / 8 @ 25 lbs.

* Barbell Shoulder Shrugs
          10 @ 185 lbs.
          10 @ 275 lbs.
          8 @ 365 lbs.
          6 @ 415 lbs.
          4 @ 435 lbs.
          4 @ 455 lbs.
          6 @ 415 lbs.
          8 @ 365 lbs.
          8 @ 325 lbs.

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

* Ab Wheel Rollouts / Standing Dumbbell Overhead Press
        10 / 10 @ 30 lbs.
        8 / 8 @ 35 lbs.
        8 / 8 @ 40 lbs.
        8 / 8 @ 45 lbs.
        8 / 6 @ 50 lbs.

 * Foam Rolling
         Hamstrings, Calves, Quads, Lower Back

* Stretch

Workout Totaled 2 hours and 21 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."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2731 on: August 07, 2017, 01:54:03 PM »
08/07/2017 - Run at Work

Ran 6.50 miles in 1:06:51, 10:17 per mile.  Good run today.  It cooled down to the high 70ís and it was overcast, so much better running weather overall.  Tried to keep a consistent pace the whole time, only 15 seconds between the fastest and slowest mile. 
"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."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2732 on: August 08, 2017, 08:54:25 AM »
8/3/2017 Ė Workout with my Son

Got to the gym at 5:30 am.   

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Bench Press
          15 @ 135 lbs.
          12 @ 165 lbs.
          10 @ 195 lbs.
          5 @ 225 lbs., 5 @ 205 lbs., 6 @ 185 lbs., 8 @ 155 lbs.

* Wide Grip Seated Cable Rows
          12 @ 170 lbs.
          10 @ 210 lbs.
          8 @ 245 lbs.
          6 @ 270 lbs., 6 @ 230 lbs., 6 @ 190 lbs., 6 @ 170 lbs.

 * Barbell Box Squats
          10 @ bar.
          10 @ 75 lbs.
          8 @ 75 lbs.
          8 @ 75 lbs.
          6 @ 75 lbs., 6 @ bar., 8 @ bodyweight.

* Seated Overhead Dumbbell Press
          12 @ 40 lbs.
          10 @ 50 lbs.
          8 @ 60 lbs.
          6 @ 60 lbs., 6 @ 50 lbs., 6 @ 40 lbs., 6 @ 35 lbs.

* Captainís Chair Knee Raises / Farmers Walks
        12 / 250 ft with 62 lbs. each hand.
        12 / 250 ft with 62 lbs. each hand.
        12 / 250 ft with 62 lbs. each hand.
        12 / 250 ft with 62 lbs. each hand.

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

* Stretch

Workout totaled 1 hour and 33 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."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2733 on: August 08, 2017, 01:45:19 PM »
08/08/2017 - Run at Work

Ran 7.75 miles in 1:19:09, 10:13 per mile.  Good run today.  Weather was threating rain, so I ran again.  We made it a long one, and I kept the pace pretty consistent, except for the 5th mile which is mostly uphill.   Trying to get back in running regularly, so hopefully the weather will continue to co-operate.
"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."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2734 on: August 09, 2017, 09:41:23 AM »

8/9/2017 Ė Day 3 of my 3 day split

Got to the Gym at 5:40 am.

* Stretch

* Warm-up
         12 Minutes on the Arc Trainer

* Barbell Bench Press
          10 @ bar lbs.
          10 @ 135 lbs.
          10 @ 165 lbs.
          8 @ 185 lbs.
          6 @ 205 lbs.
          4 @ 225 lbs.
          3 @ 235 lbs.
          3 @ 230 lbs.
          3 @ 230 lbs.
          4 @ 225 lbs.
          6 @ 205 lbs.
          8 @ 185 lbs., 8 @ 135 lbs.

* Prone Grip Bar Bicep Curls
          10 @ 50 lbs.
          8 @ 60 lbs.
          6 @ 70 lbs.
          6 @ 80 lbs.
          4 @ 90 lbs.
          4 @ 100 lbs.
          4 @ 90 lbs.
          4 @ 90 lbs.
          6 @ 80 lbs.
          8 @ 60 lbs.

* Hammer Strength Incline Press, PWO
          10 @ 90 lbs.
          10 @ 140 lbs.
          8 @ 180 lbs.
          6 @ 200 lbs.
          4 @ 220 lbs.
          4 @ 230 lbs.
          3 @ 240 lbs.
          4 @ 220 lbs.
          6 @ 200 lbs.
          8 @ 180 lbs.
          8 @ 140 lbs.

* Sumo Barbell Deadlifts
          8 @ 135 lbs.
          8 @ 135 lbs.
          8 @ 185 lbs.
          8 @ 225 lbs.
          6 @ 255 lbs.
          4 @ 285 lbs.
          4 @ 305 lbs.
          3 @ 325 lbs.
          3 @ 340 lbs.
          3 @ 325 lbs.
          4 @ 295 lbs.
          6 @ 265 lbs.
          6 @ 225 lbs.
 
* Dumbbell Concentration Curls
          10 @ 40 lbs.
          8 @ 50 lbs.
          6 @ 55 lbs.
          4 @ 60 lbs.
          4 @ 60 lbs.
          4 @ 60 lbs.
          6 @ 50 lbs.

* Incline Dumbbell Flys
          10 @ 15 lbs.
          10 @ 20 lbs.
          8 @ 25 lbs.
          8 @ 30 lbs.
          8 @ 35 lbs.
          6 @ 40 lbs.

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

* Decline Crunches / Russian Twists
         10 + 25 lbs. / 6 each side @ 25 lbs.
         10 + 25 lbs. / 6 each side @ 25 lbs.
         10 + 25 lbs. / 6 each side @ 25 lbs.
         10 + 25 lbs. / 6 each side @ 25 lbs.
         10 + 25 lbs. / 6 each side @ 25 lbs.
         10 + 25 lbs. / 6 each side @ 25 lbs.

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

 * Stretch

Workout Totaled 2 hours and 36 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."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2735 on: August 09, 2017, 02:09:44 PM »
08/09/2017 - Bike at Work

Biked 25.1 miles in 1:23:40, 18.0 mph average speed.  Excellent ride today.  Weather was awesome, and I had my riding buddy back, so I was able to do some drafting today
"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."

Online BigDaddy

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  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2736 on: August 10, 2017, 09:07:42 AM »
8/6/2017 Ė Workout with my Son

Got to the gym at 5:30 am.

* Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Incline Press
          15 @ 115 lbs.
          12 @ 135 lbs.
          10 @ 155 lbs.
          6 @ 175 lbs., 6 @ 155 lbs., 6 @ 135 lbs. , 6 @ 115 lbs.

* Dual Handle Cable Pulldowns, One arm at a time
          12 @ 90 lbs.
          10 @ 110 lbs.
          8 @ 130 lbs.
          6 @ 150 lbs., 6 @ 130 lbs., 6 @ 110 lbs., 6 @ 90 lbs.

 * Hex-Bar Deadlifts
          12 @ 165 lbs.
          10 @ 225 lbs.
          8 @ 275 lbs.
          4 @ 305 lbs., 4 @ 275 lbs., 4 @ 245 lbs., 6 @ 215 lbs.

* Standing Overhead Barbell Press
          12 @ 85 lbs.
          10 @ 105 lbs.
          8 @ 125 lbs.
          5 @ 135 lbs., 5 @ 115 lbs., 6 @ 95 lbs., 6 @ 75 lbs.

* Decline Crunches / Russian Twists
         10 + 25 lbs. / 6 each side @ 25 lbs.
         10 + 25 lbs. / 6 each side @ 25 lbs.
         10 + 25 lbs. / 6 each side @ 25 lbs.
         10 + 25 lbs. / 6 each side @ 25 lbs.
         10 + 25 lbs. / 6 each side @ 25 lbs.
 
* Foam Rolling
         Hamstrings, Calves, Quads, Back

* Stretch

Workout totaled 1 hour and 24 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."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2737 on: August 10, 2017, 02:47:23 PM »
08/10/2017 - Bike at Work

Biked 23.0 miles in 1:17:32, 17.8 mph average speed.  Good ride today.  Riding buddy had meetings today, so I was solo again.   I chased down a couple of bikers today, which helped me keep my speed up.  A little competition always ups your game!
"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."

Online BigDaddy

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  • BigDaddy is in the house
  • Height: 6'6"
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Re: BigDaddy - Faster, Stronger!
« Reply #2738 on: August 11, 2017, 09:48:08 AM »
8/11/2017 Ė Day 1 of my 3 day split

Got to the gym at 5:20 am. 

 * Stretch

* Warm-up
         12 Minutes on the Arc Trainer

* Wide Grip Cable Lat Pulldowns
          12 @ 110
          10 @ 150 lbs.
          10 @ 170 lbs.
          8 @ 190 lbs.
          6 @ 210 lbs.
          4 @ 225 lbs.
          4 @ 237.5 lbs.
          3 @ 250 lbs.
          4 @ 230 lbs.
          4 @ 210 lbs.
          6 @ 190 lbs.
          8 @ 170 lbs.

* Standing Overhead Barbell Triceps Extensions
          12 @ 40 lbs.
          10 @ 50 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          6 @ 80 lbs.
          6 @ 90 lbs.
          4 @ 90 lbs.
          6 @ 80 lbs.
          8 @ 70 lbs.
          10 @ 60 lbs.

* Leg Press, Single Leg / Calf Extensions, Single Leg
          10 @ 105 lbs. / 10 @ 105 lbs.
          8 @ 135 lbs. / 10 @ 135 lbs.
          8 @ 165 lbs. / 10 @ 165 lbs.
          6 @ 195 lbs. / 10 @ 195 lbs.
          6 @ 225 lbs. / 8 @ 225 lbs.
          4 @ 245 lbs. / 6 @ 245 lbs.
          4 @ 265 lbs. / 6 @ 265 lbs.
          6 @ 225 lbs. / 8 @ 225 lbs.
          8 @ 195 lbs. / 10 @ 195 lbs.
          8 @ 165 lbs. / 10 @ 165 lbs.

* Hammer Strength ISO Row, PWO, One arm at a time
          10 @ 90 lbs.
          10 @ 135 lbs.
          10 @ 180 lbs.
          8 @ 225 lbs.
          6 @ 270 lbs.
          4 @ 295 lbs.
          4 @ 310 lbs.
          4 @ 320 lbs.
          4 @ 295 lbs.
          6 @ 270 lbs.
          8 @ 225 lbs.

* Narrow Grip Bench Press
         12 @ 115 lbs.
         10 @ 145 lbs.
         8 @ 165 lbs.
         6 @ 185 lbs.
         4 @ 205 lbs.
         3 @ 215 lbs.
         4 @ 195 lbs.
         6 @ 175 lbs.
         8 @ 155 lbs., 8 @ 115 lbs.

* Romanian Deadlifts
          10 @ 115 lbs.
          8 @ 185 lbs.
          6 @ 235 lbs.
          6 @ 265 lbs.
          4 @ 295 lbs.
          4 @ 315 lbs.
          3 @ 325 lbs.
          4 @ 295 lbs.
          6 @ 265 lbs.
          8 @ 235 lbs.

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

* Decline Crunches / Prone Grip Chin-Ups
        10 + 45 lbs.  / 3
        10 + 45 lbs.  / 2
        10 + 45 lbs.  / 2
        10 + 45 lbs.  / 2
        10 + 45 lbs.  / 2

* Foam Rolling
         Hamstrings, Calves, Quads, Lower Back

* Stretch

Workout Totaled: 2 hours and 45 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."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2739 on: August 11, 2017, 02:04:29 PM »
08/11/2017 - Bike at Work

Biked 25.4 miles in 1:25:37, 17.8 mph average speed.  Another good ride today.  Riding buddy bailed on me again, so another solo ride.  I hit the hills up through Tyngsboro, and still threw down a good average speed.  I did a little adjusting on my rear derailleur before the ride, and got everything shifting correctly again.  Yesterday I was having trouble getting into the highest gear on the rear sprocket, which meant I couldnít pedal much faster than 27-28 mph.  With the highest gear I can get 31-32 mph if the legs are really moving.
"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."

Online BigDaddy

  • Senior Member
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  • Posts: 3868
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2740 on: August 14, 2017, 10:10:24 AM »
8/13/2017 Ė Workout with my Son

Got to the gym at 6:30 am.   

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 165 lbs.
          8 @ 195 lbs.
          6 @ 215 lbs.
          4 @ 230 lbs., 4 @ 215 lbs., 6 @ 185 lbs., 8 @ 155 lbs.

* Wide Grip Seated Cable Rows
          12 @ 170 lbs.
          10 @ 210 lbs.
          8 @ 237.5 lbs.
          6 @ 265 lbs.
          4 @ 290 lbs., 4 @ 250 lbs., 6 @ 210 lbs., 6 @ 190 lbs.

 * Leg Press, PWO
          12 @ 230 lbs.
          10 @ 410 lbs.
          8 @ 520 lbs.
          6 @ 610 lbs.
          3 @ 710 lbs., 4 @ 620 lbs., 6 @ 530 lbs., 6 @ 440 lbs.

* Seated Overhead Dumbbell Press
          12 @ 40 lbs.
          10 @ 50 lbs.
          8 @ 60 lbs.
          8 @ 60 lbs.
          8 @ 60 lbs., 6 @ 50 lbs., 6 @ 45 lbs., 6 @ 40 lbs.

* Captainís Chair Knee Raises / Farmers Walks
        12 / 250 ft with 53 lbs. each hand.
        12 / 250 ft with 53 lbs. each hand.
        12 / 250 ft with 53 lbs. each hand.
        12 / 250 ft with 53 lbs. each hand.
        12 / 250 ft with 53 lbs. each hand.

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

* Stretch

Workout totaled 1 hour and 48 minutes.

 
8/14/2017 Ė Day 2 of my 3 day split

Got to the gym at 5:35 am.

* Stretch

* Warmup
         12 minutes on the Arc Trainer.

 * Standing, Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 105 lbs.
          8 @ 115 lbs.
          6 @ 125 lbs.
          4 @ 135 lbs.
          4 @ 140 lbs.
          4 @ 140 lbs.
          4 @ 140 lbs.
          4 @ 130 lbs.
          6 @ 115 lbs.
          10 @ 95 lbs.

 * Barbell Squats
          10 @ bodyweight, 8 @ bar
          10 @ 95 lbs.
          10 @ 135 lbs.
          8 @ 165 lbs.
          8 @ 195 lbs.
          6 @ 215 lbs.
          4 @ 235 lbs.
          4 @ 245 lbs.
          3 @ 255 lbs.
          3 @ 265 lbs.
          2 @ 275 lbs.
          4 @ 245 lbs.
          6 @ 215 lbs.
          6 @ 185 lbs., 8 @ 135 lbs.

* Dumbbell Power Partial / Dumbbell Front Raise
          8 @ 20 lbs. / 8 @ 20 lbs.
          6 @ 25 lbs. / 6 @ 25 lbs.
          6 @ 30 lbs. / 6 @ 30 lbs.
          4 @ 35 lbs. / 4 @ 35 lbs.
          4 @ 35 lbs. / 4 @ 35 lbs.
          6 @ 30 lbs. / 6 @ 30 lbs.

* Machine Rear Delt Flys
          10 @ 90 lbs.
          8 @ 120 lbs.
          6 @ 140 lbs.
          4 @ 160 lbs.
          4 @ 160 lbs.
          4 @ 160 lbs.
          6 @ 140 lbs.
          8 @ 120 lbs.

* Barbell Shoulder Shrugs
          10 @ 185 lbs.
          10 @ 275 lbs.
          8 @ 365 lbs.
          6 @ 405 lbs.
          4 @ 435 lbs.
          4 @ 455 lbs.
          4 @ 455 lbs.
          6 @ 415 lbs.
          8 @ 365 lbs.
          10 @ 325 lbs.

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

* Hollow Spoon Crunches / Single Leg Glute Bridge / Standing Dumbbell Overhead Press
        10 / 8 / 10 @ 35 lbs.
        10 / 8 / 10 @ 35 lbs.
        10 / 8 / 10 @ 35 lbs.
        10 / 8 / 10 @ 35 lbs.
        10 / 8 / 10 @ 35 lbs.

 * Foam Rolling
         Hamstrings, Calves, Quads, Lower Back

* Stretch

Workout Totaled 2 hours and 26 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."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2741 on: August 14, 2017, 03:51:46 PM »

08/14/2017 - Bike at Work

Biked 25.4 miles in 1:23:17, 18.3 mph average speed.  Excellent ride today.  We were cranking today, as this was a hilly route.  I had motivation, as I needed to get back and get cleaned up for meeting.
"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."

Online BigDaddy

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  • BigDaddy is in the house
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Re: BigDaddy - Faster, Stronger!
« Reply #2742 on: August 15, 2017, 09:56:13 AM »
8/15/2017 Ė Workout with my Son

Got to the gym at 5:35 am.

* Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Incline Press
          12 @ 115 lbs.
          10 @ 135 lbs.
          8 @ 155 lbs.
          6 @ 175 lbs., 5 @ 155 lbs., 5 @ 135 lbs. , 8 @ 115 lbs.

* Wide, Prone Grip Lat Cable Pulldowns
          12 @ 110 lbs.
          10 @ 150 lbs.
          8 @ 177.5 lbs.
          6 @ 205 lbs., 6 @ 170 lbs., 6 @ 150 lbs., 6 @ 130 lbs.

 * Box Squats
          10 @ 45 lbs.
          10 @ 45 lbs.
          10 @ 45 lbs.
          10 @ 45 lbs.
          10 @ 45 lbs., 10 @ bodyweight.

* Standing Overhead Barbell Press
          12 @ 85 lbs.
          10 @ 105 lbs.
          8 @ 125 lbs.
          4 @ 140 lbs., 4 @ 115 lbs., 6 @ 95 lbs., 8 @ 75 lbs.

* Decline Crunches / Russian Twists
         10 + 45 lbs. / 6 each side @ 45 lbs.
         10 + 45 lbs. / 6 each side @ 45 lbs.
         10 + 45 lbs. / 6 each side @ 45 lbs.
         10 + 45 lbs. / 6 each side @ 45 lbs.

* Foam Rolling
         Hamstrings, Calves, Quads, Back

* Stretch

Workout totaled 1 hour and 24 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."

Online BigDaddy

  • Senior Member
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  • Posts: 3868
  • BigDaddy is in the house
  • Height: 6'6"
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Re: BigDaddy - Faster, Stronger!
« Reply #2743 on: August 15, 2017, 01:43:04 PM »

08/15/2017 - Run at Work

Ran 6.50 miles in 1:08:11, 10:29 per mile.  Good Run Today.  Only in the high 70ís today, but extremely humid.   Weather looks nice for Wednesday and Thursday, so those should be riding days!
"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."

Online BigDaddy

  • Senior Member
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  • Posts: 3868
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2744 on: August 16, 2017, 09:57:35 AM »

8/16/2017 Ė Day 3 of my 3 day split

Got to the Gym at 5:30 am.

* Stretch

* Warm-up
         12 Minutes on the Arc Trainer

* Barbell Bench Press
          10 @ bar lbs.
          10 @ 135 lbs.
          10 @ 165 lbs.
          8 @ 185 lbs.
          6 @ 205 lbs.
          4 @ 225 lbs.
          3 @ 225 lbs.
          3 @ 225 lbs.
          4 @ 215 lbs.
          6 @ 205 lbs.
          5 @ 205 lbs.
          8 @ 185 lbs., 8 @ 135 lbs.

* Prone Grip Bar Bicep Curls
          10 @ 45 lbs.
          8 @ 65 lbs.
          6 @ 75 lbs.
          6 @ 85 lbs.
          4 @ 95 lbs.
          4 @ 105 lbs.
          4 @ 110 lbs.
          4 @ 95 lbs.
          6 @ 85 lbs.
          8 @ 65 lbs.

* Hammer Strength Incline Press, PWO
          10 @ 140 lbs.
          8 @ 180 lbs.
          6 @ 200 lbs.
          4 @ 210 lbs.
          4 @ 220 lbs.
          4 @ 230 lbs.
          4 @ 210 lbs.
          6 @ 200 lbs.
          8 @ 180 lbs.
          8 @ 140 lbs.

* Sumo Barbell Deadlifts
          8 @ 135 lbs.
          8 @ 135 lbs.
          8 @ 185 lbs.
          8 @ 225 lbs.
          6 @ 255 lbs.
          4 @ 275 lbs.
          4 @ 295 lbs.
          3 @ 315 lbs.
          3 @ 325 lbs.
          4 @ 305 lbs.
          4 @ 295 lbs.
          6 @ 275 lbs.
          8 @ 225 lbs.
 
* Dumbbell Concentration Curls
          10 @ 40 lbs.
          8 @ 50 lbs.
          6 @ 55 lbs.
          4 @ 60 lbs.
          4 @ 60 lbs.
          4 @ 60 lbs.
          6 @ 50 lbs.

* Incline Dumbbell Flys
          10 @ 20 lbs.
          8 @ 25 lbs.
          8 @ 30 lbs.
          8 @ 35 lbs.
          6 @ 40 lbs.
          8 @ 30 lbs.

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

* Hollow Spoon Crunches / One-Legged Glute Raises / Pushup
         8 / 6 each side / 8
         8 / 6 each side / 8
         8 / 6 each side / 8
         8 / 6 each side / 8

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

 * Stretch

Workout Totaled 2 hours and 34 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."