Author Topic: BigDaddy - Faster, Stronger!  (Read 121643 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2910 on: December 20, 2017, 09:20:52 AM »
12/20/2017 Ė Day 2 of my 3 day split

Got to the gym at 5:20 am.

* Stretch

* Warmup
         24 minutes on the Arc Trainer.

 * Standing, Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          10 @ 105 lbs.
          10 @ 115 lbs.
          8,2 @ 120 lbs.
          10 @ 115 lbs.
          10 @ 105 lbs.
          10 @ 95 lbs.

* Barbell Squats
          10 @ bar lbs.
          10 @ 95 lbs.
          10 @ 135 lbs.
          10 @ 165 lbs.
          10 @ 185 lbs.
          10 @ 205 lbs.
          10 @ 225 lbs.
          10 @ 205 lbs.
          10 @ 155 lbs.

* Machine Rear Delt Fly
          12 @ 80 lbs.
          10 @ 100 lbs.
          10 @ 120 lbs.
          10 @ 130 lbs.
          10 @ 130 lbs.
          10 @ 120 lbs.
          12 @ 100lbs.

* Leaning Dumbbell Lateral Raise
          12 @ 10 lbs.
          10 @ 15 lbs.
          10 @ 20 lbs.
          10 @ 25 lbs.
          10 @ 20 lbs.
          10 @ 15 lbs.

* Barbell Shoulder Shrugs
          10 @ 185 lbs.
          10 @ 205 lbs.
          10 @ 255 lbs.
          10 @ 305 lbs.
          10 @ 335 lbs.
          10 @ 365 lbs.
          10 @ 385 lbs.
          10 @ 305 lbs.

* Rear Delt Cable Cross-Overs
          10 @ 15 lbs.
          10 @ 20 lbs.
          10 @ 20 lbs.
          10 @ 20 lbs.
          10 @ 20 lbs.
          10 @ 20 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.
        255 reps with 55 lbs in 10 minutes.
         
* Hollow Spoon Crunches / Glute Raises / Scissor Kicks
         8 / 8 / 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 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."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2911 on: December 20, 2017, 02:13:41 PM »

12/20/2017 - Run at Work

Ran 5.25 miles in 50:01, 9:32 per mile.  Good run today.  Another day above freezing, which was nice.  We did a quick 5 down to the river and back. 
"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 #2912 on: December 27, 2017, 02:53:11 PM »

12/27/2017 Ė Day 1 of my 3 day split

Got to the gym at 6:15 am. 

* Stretch

* Warm-Up
         24 Minutes on the Arc Trainer

* Wide Grip Cable Lat Pulldowns
          15 @ 90 lbs.
          12 @ 110 lbs.
          10 @ 130 lbs.
          10 @ 150 lbs.
          10 @ 157.5 lbs.
          10 @ 165 lbs.
          10 @ 170 lbs.
          12 @ 130 lbs.

* Overhead Cable Triceps Extensions
          15 @ 35 lbs.
          12 @ 45 lbs.
          10 @ 48 lbs.
          10 @ 52 lbs.
          10 @ 55 lbs.
          10 @ 58 lbs.
          12 @ 48 lbs.

* Flite Hack Squat Machine, PWO
          10 @ 90 lbs.
          10 @ 180 lbs.
          10 @ 270 lbs.
          10 @ 320 lbs.
          10 @ 370 lbs.
          10 @ 270 lbs.
          12 @ 180 lbs.

* Hammer Strength ISO, One arm at a time
          15 @ 90 lbs.
          12 @ 135 lbs.
          10 @ 160 lbs.
          10 @ 185 lbs.
          10 @ 200 lbs.
          10 @ 210 lbs.
          10 @ 220 lbs.
          12 @ 185 lbs.

* Icarrian Calf Machine
          12 @ 200 lbs.
          10 @ 280 lbs.
          10 @ 340 lbs.
          10 @ 360 lbs.
          10 @ 400 lbs.
          10 @ 400 lbs.
          12 @ 320 lbs.

* Narrow Grip Bench Press
         15 @ 95 lbs.
         12 @ 115 lbs.
         10 @ 135 lbs.
         10 @ 155 lbs.
         10 @ 165 lbs.
         8 @ 175 lbs.
         10 @ 165 lbs.
         12 @ 135 lbs.

* Hammer Strength Hamstring Curls
          15 @ 35 lbs.
          12 @ 45 lbs.
          10 @ 55 lbs.
          10 @ 60 lbs.
          10 @ 65 lbs.
          10 @ 70 lbs.
          10 @ 60 lbs.
          12 @ 45 lbs.

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

* Decline & Twisting Crunches Alternated / Dual Handle Lat Pulldowns
          25 / 10 @ 70 lbs.
          25 / 10 @ 90 lbs.
          25 / 8 @ 110 lbs.
          25 / 8 @ 110 lbs.
          25 / 10 @ 90 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 #2913 on: December 28, 2017, 05:57:30 PM »

12/28/2017 Ė Workout with my Son

Got to the gym at 6:30 am.

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Incline Dumbbell Press Press
          15 @ 35 lbs.
          12 @ 45 lbs.
          10 @ 50 lbs.
          10 @ 50 lbs.
          10 @ 50 lbs., 10 @ 40 lbs., 10 @ 30 lbs.
 
* Wide, Prone Grip Lat Cable Pulldowns
          15 @ 110 lbs.
          12 @ 130 lbs.
          10 @ 150 lbs.
          8 @ 170 lbs.
          6 @ 190 lbs., 6 @ 150 lbs., 6 @ 130 lbs., 6 @ 110 lbs.

 * Hex Bar Deadlifts
          12 @ 145 lbs.
          10 @ 175 lbs.
          10 @ 205 lbs.
          8 @ 225 lbs.
          6 @ 245 lbs., 6 @ 225 lbs., 6 @ 205 lbs., 6 @ 175 lbs.

* Overhead Barbell Press
          15 @ 75 lbs.
          12 @ 85 lbs.
          10 @ 95 lbs.
          8 @ 105 lbs.
          6 @ 115 lbs., 6 @ 95 lbs., 6 @ 85 lbs., 6 @ 75 lbs.

* Hollow Spoon Crunches / Glute Raises / Pushups
         10 / 8/ 8
         10 / 8/ 8
         10 / 8/ 8
         10 / 8/ 8

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

* Stretch

Workout totaled 1 hour 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."

Online BLK00TJ

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Re: BigDaddy - Faster, Stronger!
« Reply #2914 on: December 28, 2017, 08:22:09 PM »
I'm guessing you'll be snowed in for a while from outdoor running.  Cold down here in MD, so it has to be wicked cold up there too.

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2915 on: December 29, 2017, 09:56:42 AM »

12/29/2017 Ė Day 2 of my 3 day split

Got to the gym at 6:10 am.

* Stretch

* Warmup
         24 minutes on the Arc Trainer.

 * Standing, Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 85 lbs.
          10 @ 95 lbs.
          10 @ 105 lbs.
          9 @ 115 lbs.
          10 @ 105 lbs.
          10 @ 95 lbs.
          10 @ 95 lbs.
          12 @ 75 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 @ 15 lbs.
          10 @ 20 lbs.
          10 @ 20 lbs.
          10 @ 20 lbs.
          10 @ 15 lbs.

* Barbell Squats
          10 @ bar lbs.
          10 @ 95 lbs.
          10 @ 135 lbs.
          10 @ 165 lbs.
          10 @ 185 lbs.
          10 @ 205 lbs.
          8 @ 225 lbs.
          6 @ 245 lbs.
          10 @ 205 lbs.
          10 @ 185 lbs.
          10 @ 135 lbs.

 * Machine Rear Delt Fly
          12 @ 80 lbs.
          10 @ 90 lbs.
          10 @ 100 lbs.
          10 @ 100 lbs.
          10 @ 100 lbs.
          12 @ 80lbs.

* Barbell Shoulder Shrugs
          10 @ 135 lbs.
          10 @ 185 lbs.
          10 @ 235 lbs.
          10 @ 285 lbs.
          10 @ 335 lbs.
          10 @ 355 lbs.
          8 @ 375 lbs.
          8 @ 395 lbs.
          10 @ 325 lbs.
          10 @ 225 lbs.

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

* Hammer Strength Behind the Head Press / Body Weight Squats
        10 @ 50 lbs. / 10
        10 @ 60 lbs. / 10
        10 @ 70 lbs. / 10
        10 @ 80 lbs. / 10
        10 @ 90 lbs. / 10
        10 @ 100 lbs. / 10
        10 @ 110 lbs. / 10
        10 @ 120 lbs. / 10
         
* Decline & Twisting Crunches Alternated
          25, 25, 25, 25, 25, 25
     
 * Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 hours and 42 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 #2916 on: December 29, 2017, 09:59:44 AM »
I'm guessing you'll be snowed in for a while from outdoor running.  Cold down here in MD, so it has to be wicked cold up there too.

We only have about 4 inches of snow on the ground, but it is way to cold to be running outside right now.   High's in the single digits or teens until January 8th, with the wind chill taking it to below 0.  I'm pretty hardcore when it comes to running the cold, but at those temperatures, you can get frost bite in less than 10 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 #2917 on: January 02, 2018, 10:42:35 AM »
1/2/2017 Ė Day 3 of my 3 day split

Got to the Gym at 5:25 am.

 * Stretch

* Warm-up
         24 Minutes on the Arc Trainer

* Barbell Bench Press
          10 @ 115 lbs.
          10 @ 135 lbs.
          10 @ 155 lbs.
          10 @ 165 lbs.
          10 @ 175 lbs.
          8 @ 185 lbs.
          10 @ 165 lbs.
          10 @ 135 lbs.

* Wide Grip EZ-Bar Curls
          10 @ 50 lbs.
          10 @ 60 lbs.
          10 @ 70 lbs.
          8 @ 80 lbs.
          10 @ 70 lbs.
          10 @ 70 lbs.
          10 @ 60 lbs.

* Sumo Barbell Deadlifts
          10 @ 135 lbs.
          10 @ 135 lbs.
          10 @ 185 lbs.
          10 @ 205 lbs.
          10 @ 225 lbs.
          10 @ 235 lbs.
          8 @ 245 lbs.
          10 @ 225 lbs.
          10 @ 185 lbs.
          10 @ 135 lbs.

* Hammer Strength Incline Press
          10 @ 90 lbs.
          10 @ 120 lbs.
          10 @ 140 lbs.
          10 @ 150 lbs.
          10 @ 170 lbs.
          8 @ 180 lbs.
          10 @ 160 lbs.
          10 @ 140 lbs.
          10 @ 110 lbs.

* Dumbbell Preacher Curls
          10 @ 25 lbs.
          10 @ 30 lbs.
          10 @ 35 lbs.
          8 @ 40 lbs.
          10 @ 35 lbs.
          10 @ 30 lbs.

* Pec Fly Machine
          10 @ 100 lbs.
          10 @ 120 lbs.
          10 @ 140 lbs.
          10 @ 160 lbs.
          10 @ 180 lbs.
          10 @ 200 lbs.
          10 @ 220 lbs.

* Running on the Track / Hitting the heavy bag
         20 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

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

 * Stretch

Workout Totaled 2 hours and 22 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 #2918 on: January 02, 2018, 01:36:34 PM »

01/02/2018 - Run at Work

Ran 4.25 miles in 41:45, 9:49 per mile.  Good, if freezing cold, run today.   Temp was only 11F, with a windchill of -1 when I headed out!  This run was brought to you by 2 pairs of leggings, one pair of shorts, one short sleeve shirt, two long sleeve shirts, one jacket, 2 pairs of gloves, a balaclava and a hat.  Not bad for the first run of the year, after over a week off from running over Christmas.
"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 #2919 on: January 03, 2018, 09:18:59 AM »
1/3/2018 Ė Day 1 of my 3 day split

Got to the gym at 6:15 am. 

* Stretch

* Warm-Up
         24 Minutes on the Arc Trainer

* Wide Grip Cable Lat Pulldowns
          10 @ 110 lbs.
          10 @ 130 lbs.
          10 @ 150 lbs.
          10 @ 165 lbs.
          10 @ 177.5 lbs.
          8 @ 190 lbs.
          10 @ 170 lbs.
          10 @ 130 lbs.

* Overhead EZ-Bar Triceps Extensions
          10 @ 40 lbs.
          10 @ 50 lbs.
          10 @ 60 lbs.
          10 @ 70 lbs.
          8 @ 80 lbs.
          10 @ 70 lbs.
          10 @ 60 lbs.

* Flite Hack Squat Machine, PWO
          10 @ 90 lbs.
          10 @ 180 lbs.
          10 @ 270 lbs.
          10 @ 320 lbs.
          10 @ 370 lbs.
          8 @ 400 lbs.
          10 @ 320 lbs.
          10 @ 230 lbs.

* Hammer Strength ISO, One arm at a time
          10 @ 135 lbs.
          10 @ 160 lbs.
          10 @ 180 lbs.
          10 @ 205 lbs.
          10 @ 220 lbs.
          8 @ 235 lbs.
          10 @ 215 lbs.
          10 @ 180 lbs.

* Icarrian Calf Machine
          10 @ 200 lbs.
          10 @ 260 lbs.
          10 @ 320 lbs.
          10 @ 360 lbs.
          10 @ 400 lbs.
          8 @ 400 lbs.
          10 @ 320 lbs.

* Narrow Grip Bench Press
         10 @ 95 lbs.
         10 @ 115 lbs.
         10 @ 135 lbs.
         10 @ 145 lbs.
         10 @ 155 lbs.
         8 @ 165 lbs.
         10 @ 135 lbs.
         10 @ 105 lbs.

* Hammer Strength Hamstring Curls
          10 @ 35 lbs.
          10 @ 40 lbs.
          10 @ 45 lbs.
          10 @ 45 lbs.
          10 @ 45 lbs.
          10 @ 45 lbs.
          10 @ 35 lbs.

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

* Decline & Twisting Crunches Alternated / Dual Handle Lat Pulldowns
          20 / 10 @ 70 lbs.
          20 / 10 @ 70 lbs.
          20 / 10 @ 70 lbs.
          20 / 10 @ 70 lbs.
          20 / 10 @ 70 lbs.

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

* Stretch

Workout Totaled: 2 hours and 30 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 #2920 on: January 03, 2018, 02:22:04 PM »

01/03/2018 - Run at Work

Ran 5.40 miles in 54:07, 10:01 per mile.  Good run today.  25 degrees with a wind chill in the teens, but that felt warm compared to yesterday!  Looks like we are getting a bunch of snow tomorrow.  We will have to see if the roads will be clean enough to run after the storm.
"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 #2921 on: January 04, 2018, 08:57:37 AM »

1/4/2018 Ė Spinning at Home

Ride 44.3 miles in 2:12:31 on the spin bike at home.  Welcome to the cyclone bomb winter storm in New England.  Schools are closed, gym is closed, grocery stores are emptied of bread, milk and eggs, and Iím working from home.   Watched Wonder Woman while I spun.
"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 #2922 on: January 05, 2018, 10:01:19 AM »

1/5/2017 Ė Day 2 of my 3 day split

Got to the gym at 6:30 am.

* Stretch

* Warmup
         24 minutes on the Arc Trainer.

 * Standing, Overhead Barbell Press
          10 @ 65 lbs.
          10 @ 85 lbs.
          10 @ 95 lbs.
          10 @ 105 lbs.
          10 @ 100 lbs.
          10 @ 95 lbs.
          10 @ 85 lbs.
          10 @ 75 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 @ 15 lbs.
          10 @ 20 lbs.
          10 @ 20 lbs.
          10 @ 20 lbs.
          10 @ 15 lbs.

* Barbell Squats
          10 @ bar lbs.
          10 @ 95 lbs.
          10 @ 145 lbs.
          10 @ 165 lbs.
          8 @ 185 lbs.
          8 @ 205 lbs.
          8 @ 215 lbs.
          6 @ 225 lbs.
          10 @ 185 lbs.
          10 @ 145 lbs.

 * Machine Rear Delt Fly
          10 @ 80 lbs.
          10 @ 100 lbs.
          10 @ 110 lbs.
          10 @ 120 lbs.
          10 @ 120 lbs.
          10 @ 100 lbs.

* Barbell Shoulder Shrugs
          10 @ 185 lbs.
          10 @ 235 lbs.
          10 @ 275 lbs.
          10 @ 315 lbs.
          10 @ 345 lbs.
          10 @ 275 lbs.

* Seated Dumbbell Presses
          10 @ 25 lbs.
          10 @ 30 lbs.
          10 @ 35 lbs.
          10 @ 40 lbs.
          10 @ 45 lbs.
          10 @ 35 lbs.

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

* Front Squat to Overhead Barbell Press
        10 @ 45 lbs.
        10 @ 45 lbs.
        10 @ 45 lbs.
        10 @ 45 lbs.
        10 @ 45 lbs.
        10 @ 45 lbs.
         
* Decline Crunches
         25, 25, 25, 25, 25
       
 * Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* 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."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2923 on: January 05, 2018, 03:24:16 PM »

1/5/2018 Ė Cardio at Work

Too cold and windy, with too much snow in the roads to run, so I used the fitness room at work.

* Stretch

* Cardio
         30 minutes on the rowing machine ( 7,500 meter in 29:43)
         30 minutes on the ellipse machine

* Stretch

Workout totaled 1 hour and 7 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 Bando

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Re: BigDaddy - Faster, Stronger!
« Reply #2924 on: January 05, 2018, 04:04:10 PM »
3 hours 39 minutes. Damm.
Revolution Powerlifting Syndicate

World Record Holder, Raw Pro Classic, 50-55, Squat, Deadlift, Total

World Record Holder, Raw Pro Classic, 45-49, Squat, Deadlift, Total

State Record Holder, Raw Pro, 45-49 & 50-55 Squat, Bench, Dead, Total, 45-49 Amateur Squat, Bench, Dead & Total

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