Author Topic: BigDaddy - Faster, Stronger!  (Read 183892 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #3210 on: November 30, 2018, 09:13:21 AM »
11/30/2018Ė Day 2 of my 3 day split

Got to the gym at 4:55 am.

* Stretch

* Warmup
         34 minutes Running on the track and Hitting the heavy bag.  3 laps running, 2 minutes on the bag, repeat.

 * Seated Overhead Smith Machine Press, PWO
          15 @ 70 lbs.
          12 @ 90 lbs.
          10 @ 110 lbs.
          8 @ 130 lbs.
          6 @ 140 lbs.
          5 @ 150 lbs.
          6 @ 140 lbs.
          6 @ 140 lbs.
          6 @ 150 lbs.
          6 @ 130 lbs.
          8 @ 110 lbs.
          10 @ 90 lbs.

 * Barbell Squats
          8 @ bar.
          8 @ 95 lbs.
          8 @ 135 lbs.
          8 @ 165 lbs.
          8 @ 185 lbs.
          6 @ 205 lbs.
          6 @ 225 lbs.
          6 @ 245 lbs.
          4 @ 265 lbs.
          2 @ 285 lbs.
          4 @ 245 lbs.
          6 @ 205 lbs.
          8 @ 165 lbs., 8 @ 135 lbs.

* Rope Face Pulls
          15 @ 38 lbs.
          12 @ 48 lbs.
          10 @ 55 lbs.
          10 @ 62 lbs.
          8 @ 68 lbs.
          6 @ 75 lbs.
          6 @ 78 lbs.
          8 @ 65 lbs.
          8 @ 55 lbs.

* Cable Side Raises / Cable Front Raises, both one arm at a time
          12 @ 10 lbs. / 12 @ 10 lbs.
          10 @ 17.5 lbs. / 10 @ 17.5 lbs.
          8 @ 25 lbs. / 8 @ 25 lbs.
          8 @ 25 lbs. / 8 @ 25 lbs.
          8 @ 17.5 lbs. / 8 @ 17.5 lbs.
          10 @ 10 lbs. / 10 @ 10 lbs.

* Barbell Shoulder Shrugs
          15 @ 135 lbs.
          12 @ 225 lbs.
          10 @ 315 lbs.
          8 @ 365 lbs.
          6 @ 415 lbs.
          6 @ 415 lbs.
          8 @ 365 lbs.
          8 @ 315 lbs.

* Knee Raises / Good Mornings
         ( 10 / 8 ) * 5
 
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 hour and 12 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 #3211 on: December 04, 2018, 09:36:16 AM »
12/2/2018 Ė Workout with my Daughter

Got to the gym at 6:45 am.   

My daughter has started coming to the gym now with my wife during the week, and we all go on Sundays.  On Sunday we swap kids, and I do a workout with my daughter, and my son takes Mom through our normal workout.

* Stretch

* Warmup
          22 minutes running on the track and hitting the heavy bag.

* Barbell Bench Press
          15 @ 135 lbs.
          12 @ 165 lbs.
          8 @ 195 lbs.
          6 @ 215 lbs.
          8 @ 185 lbs.

* Reverse Dual Handle Lat Pulldowns
          12 @ 90 lbs.
          10 @ 110 lbs.
          8 @ 130 lbs.
          6 @ 150 lbs.
          8 @ 110 lbs.

* Seated Leg Press Machine / Standing Calf Raise Machine
          15 @ 175 lbs. / 15 @ 100 lbs.
          12 @ 212.5 lbs. / 12 @ 140 lbs.
          10 @ 262.5 lbs. / 10 @ 180 lbs.
          8 @ 312.5 lbs. / 8 @ 220 lbs.
          8 @ 225 lbs. / 8 @ 160 lbs.

* Seated Dumbbell Press
          15 @ 35 lbs.
          12 @ 45 lbs.
          10 @ 50 lbs.
          8 @ 55 lbs.
          10 @ 40 lbs.

* Decline Crunches
          20, 20, 20, 20

* Dumbbell Bicep Curls / Overhead Triceps Extensions
          10 @ 30 lbs. / 10 @ 50 lbs.
           8 @ 35 lbs. / 10 @ 50 lbs.

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

* Stretch

Workout totaled 1 hour and 30 minutes.



12/3/2018 Ė Day 3 of my 3 day split

Got to the Gym at 5:00 am.

* Stretch

* Warm-up
         35 minutes running on the track and hitting the heavy bag.  3 laps running, 120 seconds on the bag, repeat.

* Barbell Bench Press
          15 @ 135 lbs.
          12 @ 165 lbs.
          10 @ 185 lbs.
          7 @ 205 lbs.
          5 @ 210 lbs.
          4 @ 215 lbs.
          6 @ 205 lbs.
          6 @ 205 lbs.
          6 @ 185 lbs.
          8 @ 165 lbs.
          8 @ 135 lbs.

* Prone Grip Barbell Curls
          15 @ 50 lbs.
          12 @ 70 lbs.
          10 @ 80 lbs.
          8 @ 90 lbs.
          6 @ 100 lbs.
          6 @ 100 lbs.
          6 @ 90 lbs.
          8 @ 70 lbs., 8 @ 50 lbs.

* Dumbbell Incline Press
          15 @ 40 lbs.
          12 @ 50 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs.
          10 @ 50 lbs.
          10 @ 40 lbs.

* Sumo Barbell Deadlifts
          8 @ 135 lbs.
          8 @ 135 lbs.
          8 @ 185 lbs.
          6 @ 225 lbs.
          6 @ 255 lbs.
          6 @ 275 lbs.
          4 @ 295 lbs.
          3 @ 315 lbs.
          4 @ 275 lbs.
          6 @ 235 lbs.
          8 @ 185 lbs., 8 @ 135 lbs.

 * Cable Curls / Cable Chest Fly
          12 @ 50 lbs. / 10 @ 30 lbs.
          10 @ 70 lbs. / 10 @ 37.5 lbs.
          8 @ 90 lbs. / 10 @ 45 lbs.
          8 @ 90 lbs. / 8 @ 50 lbs.
          8 @ 90 lbs. / 8 @ 57.5 lbs.
          10 @ 70 lbs. / 10 @ 37.5 lbs.

* Knee Raises / Good Mornings
         ( 10 / 8 ) * 5

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

 * Stretch

Workout Totaled 2 hours and 15 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 #3212 on: December 04, 2018, 09:36:31 AM »
12/4/2018 Ė Workout with my Son

Got to the gym at 5:00 am.   

* Stretch

* Warmup
          21 minutes running on the arc trainer.

* Barbell Bench Press
          15 @ 135 lbs.
          12 @ 165 lbs.
          10 @ 185 lbs.
          7 @ 205 lbs., 6 @ 185 lbs., 6 @ 165 lbs., 6 @ 155 lbs.

* Gravatron Assisted Pull-Ups
          10, 10, 10, 10, 8

* Leg Press, PWO
          15 @ 230 lbs.
          15 @ 320 lbs.
          15 @ 410 lbs.
          12 @ 500 lbs., 8 @ 410 lbs, 8 @ 320 lbs., 8 @ 230 lbs., 8 @ 180 lbs.

* Seated Dumbbell Press / Decline Crunches
          15 @ 35 lbs. / 20
          12 @ 45 lbs. / 24
          10 @ 50 lbs. / 24
          8 @ 55 lbs., 7 @ 45 lbs., 8 @ 40 lbs., 8 @ 35 lbs. / 20 * 4

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

* Stretch

Workout totaled 1 hour and 23 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 #3213 on: December 05, 2018, 11:25:15 AM »
12/5/2018 Ė Day 1 of my 3 day split - DELOAD

Got to the gym at 5:10 am. 

Iím going to run a de-load this cycle to give myself a chance to recover and heal.

* Stretch

* Warm-Up
         45 minutes on the the Arc Trainer.
 
* Reverse Dual Handle Cable Lat Pulldowns
          20 @ 50 lbs.
          15 @ 70 lbs.
          15 @ 70 lbs.
          15 @ 70 lbs.
          15 @ 70 lbs.
          15 @ 70 lbs.
          15 @ 70 lbs.
          20 @ 50 lbs.

* Overhead Triceps Extensions
          20 @ 30 lbs.
          15 @ 40 lbs.
          15 @ 40 lbs.
          15 @ 40 lbs.
          15 @ 40 lbs.
          15 @ 40 lbs.
          15 @ 40 lbs.
          20 @ 30 lbs.

* Flite Power Squat Machine
          20 @ 90 lbs.
          15 @ 180 lbs.
          15 @ 270 lbs.
          15 @ 270 lbs.
          15 @ 270 lbs.
          15 @ 270 lbs.
          15 @ 270 lbs.
          20 @ 180 lbs.

 * Hammer Strength ISO Row
          20 @ 50 lbs.
          15 @ 70 lbs.
          15 @ 90 lbs.
          15 @ 100 lbs.
          15 @ 100 lbs.
          15 @ 100 lbs.
          15 @ 100 lbs.
          20 @ 70 lbs.

* Narrow Grip Bench Press
         20 @ 95 lbs.
         15 @ 115 lbs.
         15 @ 115 lbs.
         15 @ 115 lbs.
         15 @ 105 lbs.
         15 @ 105 lbs.
         15 @ 105 lbs.
         20 @ 95 lbs.

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

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

* Stretch

Workout Totaled: 1 hours and 58 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 #3214 on: December 06, 2018, 09:16:05 AM »

12/6/2018 Ė Workout with my Son Ė DELOAD

Got to the gym at 5:10 am.   

* Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Incline Dumbbell Press
          20 @ 35 lbs.
          15 @ 45 lbs.
          15 @ 45 lbs.
          15 @ 45 lbs., 15 @ 35 lbs., 15 @ 30 lbs.

* Matrix Seated Row Machine
          20 @ 90 lbs.
          15 @ 120 lbs.
          15 @ 120 lbs.
          15 @ 120 lbs., 15 @ 90 lbs., 15 @ 75 lbs.

* Seated Leg Press Machine / Standing Calf Raises
          20 @ 125 lbs.
          15 @ 175 lbs.
          15 @ 175 lbs.
          15 @ 175 lbs., 15 @ 137.5 lbs., 15 @ 112.5 lbs.

 * Overhead Barbell Press
          20 @ 65 lbs.
          15 @ 75 lbs.
          15 @ 75 lbs.
          15 @ 75 lbs., 15 @ 65 lbs., 15 @ 45 lbs.


* Knee Raises / Good Mornings
         ( 10 / 8 ) * 5

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

* Stretch

Workout totaled 1 hour and 16 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 #3215 on: December 07, 2018, 09:25:05 AM »
12/7/2018Ė Day 2 of my 3 day split - DELOAD

Got to the gym at 5:05 am.

* Stretch

* Warmup
         46 minutes Running on the track and Hitting the heavy bag.  3 laps running, 2 minutes on the bag, repeat.

 * Standing Overhead Barbell Press
          20 @ 55 lbs.
          15 @ 75 lbs.
          15 @ 75 lbs.
          15 @ 75 lbs.
          15 @ 75 lbs.
          15 @ 75 lbs.
          15 @ 75 lbs.
          20 @ 55 lbs.

 * Barbell Squats
          20 @ bar.
          15 @ 95 lbs.
          15 @ 115 lbs.
          15 @ 135 lbs.
          15 @ 135 lbs.
          15 @ 135 lbs.
          15 @ 135 lbs.
          20 @ 95 lbs.

* Machine Rear Delt Flys
          20 @ 60 lbs.
          15 @ 80 lbs.
          15 @ 80 lbs.
          15 @ 80 lbs.
          15 @ 80 lbs.
          15 @ 80 lbs.
          15 @ 80 lbs.
          20 @ 60 lbs.

* Seated Dumbbell Arnold Press
          20 @ 20 lbs.
          15 @ 25 lbs.
          15 @ 30 lbs.
          15 @ 30 lbs.
          15 @ 30 lbs.
          15 @ 25 lbs.
          15 @ 25 lbs.
          20 @ 20 lbs.

* Barbell Shoulder Shrugs
          20 @ 135 lbs.
          15 @ 225 lbs.
          15 @ 225 lbs.
          15 @ 225 lbs.
          15 @ 225 lbs.
          15 @ 225 lbs.
          15 @ 225 lbs.
          20 @ 135 lbs.

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

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

* Stretch

Workout Totaled 2 hour and 11 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 #3216 on: December 10, 2018, 09:27:25 AM »

12/10/2018 Ė Day 3 of my 3 day split Ė DELOAD

Got to the Gym at 5:05 am.

* Stretch

* Warm-up
         47 minutes running on the track and hitting the heavy bag.  3 laps running, 120 seconds on the bag, repeat.

* Barbell Bench Press
          20 @ 95 lbs.
          15 @ 135 lbs.
          15 @ 135 lbs.
          15 @ 135 lbs.
          15 @ 135 lbs.
          15 @ 135 lbs.
          15 @ 135 lbs.
          20 @ 95 lbs.

* Prone Grip Barbell Curls
          20 @ 40 lbs.
          15 @ 50 lbs.
          15 @ 50 lbs.
          15 @ 50 lbs.
          15 @ 50 lbs.
          15 @ 50 lbs.
          15 @ 50 lbs.
          20 @ 40 lbs.

* Hammer Strength Incline Press
          20 @ 70 lbs.
          15 @ 100 lbs.
          15 @ 100 lbs.
          15 @ 100 lbs.
          15 @ 100 lbs.
          15 @ 100 lbs.
          15 @ 100 lbs.
          20 @ 70 lbs.

* Sumo Barbell Deadlifts
          20 @ 115 lbs.
          15 @ 165 lbs.
          15 @ 165 lbs.
          15 @ 165 lbs.
          15 @ 165 lbs.
          15 @ 165 lbs.
          15 @ 165 lbs.
          20 @ 115 lbs.

 * Dumbbell Biceps Curls / Dumbbell Chest Flys
          20 @ 15 lbs. / 20 @ 15 lbs.
          15 @ 20 lbs. / 15 @ 20 lbs.
          15 @ 20 lbs. / 15 @ 20 lbs.
          15 @ 20 lbs. / 15 @ 20 lbs.
          15 @ 20 lbs. / 15 @ 20 lbs.
          20 @ 15 lbs. / 20 @ 15 lbs.

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

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

 * Stretch

Workout Totaled 2 hours and 14 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 #3217 on: December 11, 2018, 11:09:52 AM »
12/11/2018 Ė Workout with my Son

Got to the gym at 5:00 am.   

* Stretch

* Warmup
          17 minutes on the arc trainer.

* Barbell Bench Press
          15 @ 135 lbs.
          12 @ 155 lbs.
          10 @ 175 lbs.
          8 @ 195 lbs., 6 @ 175 lbs., 6 @ 155 lbs., 6 @ 135 lbs.

* Reverse Dual Handle Lat Pulldowns
          15 @ 70 lbs.
          12 @ 90 lbs.
          10 @ 110 lbs.
          6 @ 130 lbs., 6 @ 110 lbs., 6 @ 90 lbs., 6 @ 70 lbs.

* Leg Press, PWO
          15 @ 180 lbs.
          15 @ 270 lbs.
          15 @ 360 lbs.
          10 @ 450 lbs., 10 @ 360 lbs, 10 @ 270 lbs., 10 @ 180 lbs., 10 @ 90 lbs.

* Seated Dumbbell Press / Decline Crunches
          15 @ 35 lbs. / 24
          12 @ 45 lbs. / 24
          10 @ 50 lbs. / 28
          8 @ 55 lbs., 8 @ 45 lbs., 8 @ 35 lbs., 8 @ 30 lbs. / 20 * 4

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

* Stretch

Workout totaled 1 hour and 20 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 #3218 on: December 13, 2018, 08:52:45 AM »

12/12/2018 Ė Day 1 of my 3 day split

Got to the gym at 5:10 am. 

 * Stretch

* Warm-Up
         42 minutes running on the track and hitting the heavy back.
 
* Reverse Wide Grip Cable Lat Pulldowns
          15 @ 70 lbs.
          12 @ 90 lbs.
          10 @ 110 lbs.
          10 @ 130 lbs.
          8 @ 150 lbs.
          10 @ 130 lbs.
          10 @ 130 lbs.
          10 @ 110 lbs.
          10 @ 110 lbs.
          12 @ 90 lbs.

* Overhead Triceps Extensions
          15 @ 40 lbs.
          12 @ 50 lbs.
          10 @ 60 lbs.
          10 @ 70 lbs.
          8 @ 80 lbs.
          10 @ 70 lbs.
          10 @ 70 lbs.
          10 @ 60 lbs.
          12 @ 50 lbs.

* Flite Power Squat Machine
          15 @ 180 lbs.
          12 @ 270 lbs.
          10 @ 360 lbs.
          10 @ 450 lbs.
          10 @ 540 lbs.
          10 @ 630 lbs.
          8 @ 720 lbs.
          10 @ 540 lbs.
          10 @ 360 lbs.
          12 @ 180 lbs.

 * Hammer Strength ISO Row, One arm at Time
          15 @ 90 lbs.
          12 @ 135 lbs.
          10 @ 180 lbs.
          10 @ 205 lbs.
          8 @ 230 lbs.
          10 @ 205 lbs.
          10 @ 205 lbs.
          10 @ 180 lbs.
          12 @ 135 lbs.

* Narrow Grip Bench Press
         15 @ 95 lbs.
         12 @ 115 lbs.
         10 @ 135 lbs.
         10 @ 155 lbs.
         8 @ 165 lbs.
         10 @ 155 lbs.
         10 @ 155 lbs.
         10 @ 135 lbs.
         10 @ 115 lbs.

* Knee Raises / Good Mornings
         ( 10 / 10 ) * 5

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

* Stretch

Workout Totaled: 2 hours and 14 minutes.

12/13/2018 Ė Workout with my Son

Got to the gym at 5:10 am.   

* Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Incline Dumbbell Press
          15 @ 45 lbs.
          12 @ 60 lbs.
          10 @ 70 lbs.
          8 @ 75 lbs., 6 @ 65 lbs., 6 @ 55 lbs., 8 @ 45 lbs.

* Seated Wide Grip Cable Rows
          15 @ 150 lbs.
          12 @ 190 lbs.
          10 @ 210 lbs.
          8 @ 230 lbs., 6 @ 190 lbs., 6 @ 170 lbs., 8 @ 150 lbs.

* Seated Leg Press Machine / Standing Calf Raises
          15 @ 150 lbs. / 15 @ 120 lbs.
          15 @ 187.5 lbs. / 15 @ 160 lbs.
          15 @ 225 lbs. / 15 @ 160 lbs.
          10 @ 262.5 lbs., 8 @ 225 lbs., 8 @ 200 lbs., 8 @ 175 lbs.

 * Overhead Barbell Press
          15 @ 75 lbs.
          12 @ 95 lbs.
          8 @ 115 lbs.
          6 @ 125 lbs., 6 @ 105 lbs., 6 @ 85 lbs., 6 @ 75 lbs.

* Decline Crunches
         25, 25, 25, 25, 25

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

* Stretch

Workout totaled 1 hour and 18 minutes.

« Last Edit: December 13, 2018, 09:11:19 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."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #3219 on: Today at 09:18:31 AM »
12/14/2018Ė Day 2 of my 3 day split

Got to the gym at 5:05 am.

* Stretch

* Warmup
         42 minutes Running on the track and Hitting the heavy bag.  3 laps running, 2 minutes on the bag, repeat.

 * Smith Machine Overhead Press, PWO
          15 @ 90 lbs.
          12 @ 100 lbs.
          10 @ 110 lbs.
          10 @ 120 lbs.
          10 @ 130 lbs.
          8 @ 140 lbs.
          10 @ 130 lbs.
          10 @ 110 lbs.
          12 @ 90 lbs.

 * Barbell Squats
          15 @ bar.
          12 @ 95 lbs.
          10 @ 135 lbs.
          10 @ 165 lbs.
          10 @ 185 lbs.
          10 @ 205 lbs.
          10 @ 225 lbs.
          8 @ 245 lbs.
          10 @ 215 lbs.
          10 @ 185 lbs.
          12 @ 135 lbs.

* Machine Rear Delt Flys
          15 @ 70 lbs.
          12 @ 90 lbs.
          10 @ 110 lbs.
          10 @ 120 lbs.
          8 @ 130 lbs.
          10 @ 120 lbs.
          10 @ 120 lbs.
          10 @ 110 lbs.
          12 @ 90 lbs.

* Seated Dumbbell Press
          15 @ 30 lbs.
          12 @ 35 lbs.
          10 @ 40 lbs.
          10 @ 45 lbs.
          8 @ 50 lbs.
          10 @ 40 lbs.
          12 @ 30 lbs.

* Barbell Shoulder Shrugs
          15 @ 135 lbs.
          12 @ 225 lbs.
          10 @ 315 lbs.
          10 @ 365 lbs.
          10 @ 365 lbs.
          10 @ 315 lbs.
          12 @ 225 lbs.

* Decline Crunches
         25, 25, 25, 25, 25

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

* Stretch

Workout Totaled 2 hour and 23 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."