Author Topic: BigDaddy - Faster, Stronger!  (Read 121580 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2925 on: January 08, 2018, 10:01:34 AM »
1/7/2017 Ė Workout with my Son

Got to the gym at 6:50 am.

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Incline Dumbbell Press Press
          15 @ 40 lbs.
          12 @ 50 lbs.
          10 @ 60 lbs.
          6 @ 70 lbs., 6 @ 60 lbs., 6 @ 50 lbs., 6 @ 40 lbs.
 
* Wide, Prone Grip Lat Cable Pulldowns
          15 @ 110 lbs.
          10 @ 137.5 lbs.
          8 @ 165 lbs.
          6 @ 190 lbs., 6 @ 170 lbs., 6 @ 150 lbs., 6 @ 130 lbs.

 * Front Squats
          10 @ 75 lbs.
          10 @ 85 lbs.
          10 @ 95 lbs.
          8 @ 105 lbs., 8 @ 75 lbs., 8 @ bodyweight.

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

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

* Stretch

Workout totaled 1 hour and 20 minutes.

1/8/2018 Ė Day 3 of my 3 day split

Got to the Gym at 5:30 am.

 * Stretch

* Warm-up
         17 Minutes on the Arc Trainer

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

* Wide Grip EZ-Bar Curls
          10 @ 50 lbs.
          10 @ 60 lbs.
          10 @ 70 lbs.
          8 @ 80 lbs.
          10 @ 70 lbs.
          10 @ 60 lbs.
          10 @ 50 lbs.
 
* 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 @ 145 lbs.
          10 @ 115 lbs.

* Sumo Barbell Deadlifts
          10 @ 135 lbs.
          10 @ 135 lbs.
          10 @ 185 lbs.
          10 @ 205 lbs.
          10 @ 225 lbs.
          8 @ 245 lbs.
          6 @ 265 lbs.
          8 @ 245 lbs.
          8 @ 225 lbs.
          10 @ 185 lbs.
          10 @ 135 lbs.

* Dumbbell Concentration Curls
          10 @ 25 lbs.
          10 @ 30 lbs.
          10 @ 35 lbs.
          10 @ 40 lbs.
          8 @ 45 lbs.
          10 @ 35 lbs.
          10 @ 25 lbs.

* Cable Pec Flys
          10 @ 30 lbs.
          10 @ 45 lbs.
          10 @ 50 lbs.
          10 @ 57.5 lbs.
          10 @ 65 lbs.
          10 @ 50 lbs.
          10 @ 30 lbs.

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

* Decline Crunches
          25, 25, 25, 25

* Ham-Glute Raise
          10, 10, 10, 10

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

 * Stretch

Workout Totaled 2 hours 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 #2926 on: January 08, 2018, 03:04:35 PM »
1/8/2018 Ė Cardio at Work

Roads are still to ugly for running outside even though it warmed up today.

* Stretch

* Cardio
         30 minutes on the rowing machine ( 7,500 meter in 29:25)
         27 minutes on the ellipse machine

* Stretch

Workout totaled 1 hour and 4 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 #2927 on: January 08, 2018, 06:45:17 PM »
Big Daddy needs to learn how to cross-country ski or move to a warmer climate to cardio outdoors between December and March.

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2928 on: January 09, 2018, 08:34:54 AM »
1/9/2018 Ė Workout with my Son

Got to the gym at 6:15 am.   

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

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

* Wide Grip Seated Cable Rows
          12 @ 150 lbs.
          10 @ 190 lbs.
          8 @ 230 lbs.
          6 @ 265 lbs., 6 @ 225 lbs., 6 @ 185 lbs., 6 @ 165 lbs.

 * Leg Press, PWO
          12 @ 270 lbs.
          10 @ 360 lbs.
          10 @ 450 lbs.
          8 @ 540 lbs., 8 @ 450 lbs., 8 @ 360 lbs.

* Seated Dumbbell Overhead Press / Decline Crunches
          12 @ 40 lbs. / 20
          10 @ 50 lbs. / 20
          10 @ 50 lbs. / 20
          8 @ 50 lbs., 8 @ 40 lbs., 8 @ 35 lbs. / 80

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

* Stretch

Workout totaled 1 hour and 17 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 #2929 on: January 09, 2018, 01:38:38 PM »
01/09/2018 - Run at Work

Ran 5.40 miles in 53:14, 9:51 per mile.  Good run today.  Roads are still a little narrow from the snow, but mostly ice free after a couple of warm days.  Looks like we should be able to run for next couple of days before the rain moves in Friday.
"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 #2930 on: January 09, 2018, 01:49:41 PM »
Big Daddy needs to learn how to cross-country ski or move to a warmer climate to cardio outdoors between December and March.

I used to cross country ski long, long ago, excellent workout.  Issue is, I would have to drive somewhere from where I work or live to get somewhere decent to ski.  Most of the golf courses around here don't even let you cross country ski on them anymore due to liability issues.

A warmer climate sounds pretty good :)  Then I could run, bike and drive the Mustang year round!

"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 #2931 on: January 10, 2018, 09:39:19 AM »
1/10/2018 Ė Day 1 of my 3 day split

Got to the gym at 6:20 am. 

* Stretch

* Warm-Up
         18 Minutes on the Arc Trainer

* Wide Grip Cable Lat Pulldowns
          10 @ 110 lbs.
          10 @ 130 lbs.
          10 @ 150 lbs.
          8 @ 170 lbs.
          8 @ 185 lbs.
          8 @ 197.5 lbs.
          6 @ 210 lbs.
          8 @ 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.
          8 @ 320 lbs.
          6 @ 450 lbs.
          8 @ 320 lbs.
          10 @ 270 lbs.

* Hammer Strength ISO, One arm at a time
          10 @ 135 lbs.
          10 @ 180 lbs.
          10 @ 205 lbs.
          8 @ 230 lbs.
          8 @ 245 lbs.
          6 @ 260 lbs.
          8 @ 235 lbs.
          10 @ 185 lbs.

* Icarrian Calf Machine
          10 @ 240 lbs.
          10 @ 280 lbs.
          10 @ 320 lbs.
          8 @ 360 lbs.
          8 @ 400 lbs.
          10 @ 320 lbs.

* Narrow Grip Bench Press
         10 @ 95 lbs.
         10 @ 115 lbs.
         10 @ 125 lbs.
         10 @ 135 lbs.
         8 @ 145 lbs.
         8 @ 155 lbs.
         6 @ 165 lbs.
         8 @ 145 lbs.
         10 @ 125 lbs.

* Hammer Strength Hamstring Curls
          10 @ 30 lbs.
          10 @ 45 lbs.
          10 @ 40 lbs.
          10 @ 40 lbs.
          10 @ 40 lbs.
          10 @ 40 lbs.
          10 @ 30 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 / 8 @ 90 lbs.
          20 / 8 @ 110 lbs.
          20 / 8 @ 110 lbs.
          20 / 10 @ 90 lbs.

* 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."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2932 on: January 10, 2018, 01:39:41 PM »
01/10/2018 - Run at Work

Ran 5.40 miles in 54:26, 10:05 per mile.  Good run today.  Just above freezing today, but it was sunny and no wind.   Trying to get back into a regular running routine after Christmas break and some crappy weather. 
"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 #2933 on: January 10, 2018, 06:00:48 PM »
Hope the weather stays agreeable with you guys up there.  I am so ready for spring already.

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2934 on: January 11, 2018, 09:34:27 AM »

1/11/2018 Ė Workout with my Son

Got to the gym at 5:10 am.

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Incline Dumbbell Press
          12 @ 40 lbs.
          12 @ 50 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs., 8 @ 60 lbs., 8 @ 50 lbs., 8 @ 40 lbs.
 
* Dual Handle Cable Lat Pulldowns
          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 @ 145 lbs.
          10 @ 195 lbs.
          8 @ 225 lbs.
          6 @ 245 lbs., 6 @ 225 lbs., 6 @ 205 lbs., 6 @ 185 lbs.

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

* 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 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."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2935 on: January 11, 2018, 01:39:31 PM »
01/11/2018 - Run at Work

Ran 5.35 miles in 54:18, 10:09 per mile.  Pretty good run today.  Took it easy, as this is the third running day in a row, after a break.   We are expecting some heavy room, so tomorrow will either be a cardio rest day, or the workout room downstairs at work. 
"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 #2936 on: January 12, 2018, 09:07:34 AM »

1/12/2018Ė Day 2 of my 3 day split

Got to the gym at 5:15 am.

* Stretch

* Warmup
         18 minutes on the Arc Trainer.

 * Standing, Overhead Barbell Press
          10 @ 65 lbs.
          10 @ 75 lbs.
          10 @ 85 lbs.
          10 @ 95 lbs.
          8 @ 105 lbs.
          6 @ 115 lbs.
          8 @ 105 lbs.
          8 @ 95 lbs.
          10 @ 75 lbs.

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

* Dumbbell Lateral Raise, Front Raise, Alternated
          10 @ 10 lbs.
          10 @ 15 lbs.
          8 @ 20 lbs.
          8 @ 20 lbs.
          8 @ 20 lbs.
          10 @ 15 lbs.

* Barbell Shoulder Shrugs
          10 @ 135 lbs.
          10 @ 225 lbs.
          10 @ 275 lbs.
          10 @ 325 lbs.
          8 @ 375 lbs.
          8 @ 405 lbs.
          6 @ 425 lbs.
          10 @ 325 lbs.
          10 @ 275 lbs.

 * Machine Rear Delt Fly
          10 @ 80 lbs.
          10 @ 90 lbs.
          10 @ 100 lbs.
          10 @ 110 lbs.
          8 @ 120 lbs.
          8 @ 120 lbs.
          10 @ 100 lbs.

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

* HS Behind the Press, PWO / Bodyweight Squats
        10 @ 90 lbs. / 10
        10 @ 100 lbs. / 10
        10 @ 110 lbs. / 10
        10 @ 120 lbs. / 10
        8 @ 130 lbs. / 10
        8 @ 140 lbs. / 10
        10 @ 120 lbs. / 10

* Decline Crunches / Dumbbell Arnold Presses
         30 / 10 @ 20 lbs.
         30 / 10 @ 20 lbs.
         30 / 10 @ 20 lbs.
         30 / 10 @ 20 lbs.
         30 / 10 @ 20 lbs.

* Rear Delt Cable Cross-Overs
          10 @ 12.5 lbs.
          10 @ 15 lbs.
          10 @ 15 lbs.
          10 @ 15 lbs.
          10 @ 15 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 #2937 on: January 12, 2018, 01:02:22 PM »
01/12/2018 - Run at Work
Ran 5.25 miles in 53:22, 10:10 per mile.  Another good run today.  It was 57 degrees out, so I was willing to risk a little rain to get out on such a warm day.   Crazy warm for January in New England, especially after that cold snap we just got out of. 

Weather Channel said 25% chance of rain.  They were a little off, it only rained for about 10% of the run :) 

Thatís 21.4 miles for the week, not too shabby after almost 2 weeks off from running.
"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 #2938 on: January 15, 2018, 09:28:31 AM »
1/14/2018 Ė Workout with my Son

Got to the gym at 6:15 am.   

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Bench Press
          12 @ 115 lbs.
          10 @ 145 lbs.
          10 @ 165 lbs.
          8 @ 185 lbs.
          5 @ 205 lbs., 6 @ 185 lbs., 6 @ 165 lbs., 6 @ 145 lbs.

* Wide Grip Seated Cable Rows
          12 @ 150 lbs.
          10 @ 190 lbs.
          10 @ 217.5 lbs.
          8 @ 245 lbs.
          6 @ 270 lbs., 6 @ 230 lbs., 6 @ 190 lbs., 6 @ 150 lbs.

 * Leg Press, PWO
          12 @ 270 lbs.
          10 @ 360 lbs.
          10 @ 450 lbs.
          8 @ 540 lbs.
          6 @ 630 lbs., 6 @ 540 lbs., 6 @ 450 lbs., 6 @ 360 lbs.

* Seated Dumbbell Overhead Press / Decline Crunches
          12 @ 35 lbs. / 16
          10 @ 40 lbs. / 16
          10 @ 45 lbs. / 16
          8 @ 50 lbs. / 16
          6 @ 55 lbs., 6 @ 45 lbs., 6 @ 40 lbs., 6 @ 35 lbs. / 70

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

* Stretch

Workout totaled 1 hour and 27 minutes.

1/15/2018 Ė Day 3 of my 3 day split

Got to the Gym at 5:15 am.

 * Stretch

* Warm-up
         17 Minutes on the Arc Trainer

* Barbell Bench Press
          10 @ 115 lbs.
          10 @ 135 lbs.
          10 @ 155 lbs.
          8 @ 175 lbs.
          8 @ 185 lbs.
          6 @ 195 lbs.
          5 @ 205 lbs.
          8 @ 185 lbs.
          10 @ 165 lbs.
          10 @ 135 lbs.

* Wide Grip EZ-Bar Curls
          10 @ 50 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          8 @ 80 lbs.
          6 @ 90 lbs.
          8 @ 70 lbs.
          10 @ 60 lbs.

* Barbell Incline Press
          10 @ 95 lbs.
          10 @ 115 lbs.
          8 @ 125 lbs.
          8 @ 135 lbs.
          6 @ 145 lbs.
          8 @ 135 lbs.
          8 @ 125 lbs.
          10 @ 115 lbs.
          10 @ 105 lbs.

* Sumo Barbell Deadlifts
          10 @ 135 lbs.
          10 @ 135 lbs.
          10 @ 185 lbs.
          8 @ 215 lbs.
          8 @ 235 lbs.
          6 @ 255 lbs.
          6 @ 275 lbs.
          8 @ 235 lbs.
          10 @ 185 lbs.
          10 @ 135 lbs.

* Dumbbell Concentration Curls
          10 @ 30 lbs.
          10 @ 35 lbs.
          10 @ 40 lbs.
          8 @ 45 lbs.
          8 @ 50 lbs.
          10 @ 40 lbs.
          10 @ 30 lbs.

* Cable Pec Flys
          10 @ 25 lbs.
          10 @ 28 lbs.
          10 @ 32 lbs.
          8 @ 35 lbs.
          8 @ 35 lbs.
          10 @ 25 lbs.

* Running on the Track / Hitting the heavy bag
         17 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

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

 * Stretch

Workout Totaled 2 hours and 17 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 #2939 on: January 15, 2018, 01:36:29 PM »

01/15/2018 - Run at Work
Ran 5.20 miles in 53:04, 10:12 per mile.  Good, if very cold, run today.  12 degrees with a wind chill down to around 0, and very cloudy.  These 40-50 degree temperature swings it just a day or 2 are nuts.  Looks like the rest of the week should be in the mid 30ís which will feel balmy compared to 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."