Author Topic: BigDaddy - Faster, Stronger!  (Read 121640 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2940 on: January 16, 2018, 09:57:25 AM »
1/16/2018 Ė Workout with my Son

Got to the gym at 5:15 am.

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Incline Dumbbell Press Press
          12 @ 45 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          6 @ 70 lbs., 6 @ 60 lbs., 6 @ 50 lbs., 8 @ 45 lbs.
 
* Wide, Prone Grip Lat Cable Pulldowns
          12 @ 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.
          8 @ 95 lbs.
          8 @ 105 lbs., 8 @ 75 lbs., 8 @ bodyweight.

* Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 115 lbs.
          6 @ 125 lbs., 6 @ 105 lbs., 6 @ 85 lbs., 6 @ 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 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 #2941 on: January 16, 2018, 12:54:22 PM »

01/16/2018 - Run at Work
Ran 6.15 miles in 59:41, 9:42 per mile.  Excellent run today.   15 degrees warmer today, with no wind, so it was a much better running day.   Snow is mostly melted from the last storm, so we were able to do one of our normal 6 mile loops.  Tomorrowís snow storm will fix that though :(
"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 #2942 on: January 17, 2018, 09:59:22 AM »
1/17/2018 Ė Day 1 of my 3 day split

Got to the gym at 5:25 am. 

* Stretch

* Warm-Up
         17 Minutes on the Arc Trainer

* Wide Grip Cable Lat Pulldowns
          10 @ 110 lbs.
          10 @ 137.5 lbs.
          8 @ 165 lbs.
          8 @ 185 lbs.
          6 @ 197.5 lbs.
          6 @ 210 lbs.
          6 @ 190 lbs.
          8 @ 150 lbs.
          10 @ 110 lbs.

* Overhead EZ-Bar Triceps Extensions
          10 @ 40 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          8 @ 80 lbs.
          6 @ 90 lbs.
          6 @ 90 lbs.
          8 @ 70 lbs.
          10 @ 50 lbs.

* Flite Hack Squat Machine, PWO
          10 @ 90 lbs.
          10 @ 270 lbs.
          8 @ 360 lbs.
          6 @ 450 lbs.
          6 @ 500 lbs.
          6 @ 450 lbs.
          8 @ 360 lbs.
          10 @ 270 lbs.

* Hammer Strength ISO, One arm at a time
          10 @ 135 lbs.
          10 @ 180 lbs.
          8 @ 225 lbs.
          8 @ 250 lbs.
          6 @ 275 lbs.
          6 @ 290 lbs.
          8 @ 250 lbs.
          10 @ 205 lbs.

* Standing Barbell Calf Raises
          10 @ 135 lbs.
          10 @ 225 lbs.
          10 @ 275 lbs.
          8 @ 315 lbs.
          6 @ 345 lbs.
          6 @ 365 lbs.
          8 @ 315 lbs.
          10 @ 225 lbs.
          I figure Iíll do the calf work standing with a barbell to get used to having the heaver weight on my shoulders and walking it out.  Hit the core as well, unlike the seated calf machines.

* Narrow Grip Bench Press
         10 @ 95 lbs.
         10 @ 115 lbs.
         10 @ 135 lbs.
         8 @ 145 lbs.
         8 @ 155 lbs.
         6 @ 165 lbs.
         6 @ 175 lbs.
         8 @ 155 lbs.
         10 @ 135 lbs.

* Hammer Strength Hamstring Curls, Single Leg
          8 @ 45 lbs.
          8 @ 45 lbs.
          8 @ 45 lbs.
          8 @ 45 lbs.
          8 @ 45 lbs.
          8 @ 45 lbs.
          8 @ 45 lbs.
          8 @ 45 lbs.
          No rest between sets, just left, right and back again.
         
* Running on the Track / Hitting the heavy bag
         16 minutes total.  2 laps running, 90 seconds on the bag, repeat.

* Decline Crunches Alternated
          50, 50, 50, 50

* Assisted Wide Grip Pullups
          10 @ -150 lbs.
          10 @ -135 lbs.
          8 @ -120 lbs.
          8 @ -105 lbs.
          6 @ -90 lbs.

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

* Stretch

Workout Totaled: 2 hours and 37 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 #2943 on: January 17, 2018, 03:01:40 PM »
1/17/2018 Ė Cardio at Work

Snow storm today, so I used the fitness room at work to get in some cardio

* Stretch

* Cardio
         30 minutes on the rowing machine ( 7,500 meter in 29:50)
         26 minutes on the ellipse machine

* Stretch

Workout totaled 1 hour and 3 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 #2944 on: January 18, 2018, 09:49:58 AM »

1/18/2018 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.
          10 @ 175 lbs.
          7 @ 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 @ 270 lbs., 6 @ 230 lbs., 6 @ 190 lbs., 6 @ 150 lbs.

 * Hex Bar Deadlifts
          12 @ 145 lbs.
          10 @ 195 lbs.
          10 @ 225 lbs.
          8 @ 255 lbs., 6 @ 225 lbs., 6 @ 195 lbs., 6 @ 165 lbs.

* Seated Dumbbell Overhead Press / Decline Crunches
          12 @ 35 lbs. / 15
          10 @ 40 lbs. / 20
          10 @ 45 lbs. / 20
          8 @ 50 lbs., 6 @ 45 lbs., 6 @ 40 lbs., 6 @ 35 lbs. / 50

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

* Stretch

Workout totaled 1 hour 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 #2945 on: January 18, 2018, 02:18:02 PM »
01/18/2018 - Run at Work
Ran 5.15 miles in 50:47, 9:52 per mile.  Good run today.  I was going to wimp out, but one of my running buddies talked me into going.  Glad he did, as the roads werenít bad at all, and I felt much better after the 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."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2946 on: Today at 09:18:29 AM »
1/19/2018Ė Day 2 of my 3 day split

Got to the gym at 5:20 am.

* Stretch

* Warmup
         17 minutes on the Arc Trainer.

 * Standing, Overhead Barbell Press
          10 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 115 lbs.
          8 @ 125 lbs.
          6 @ 130 lbs.
          5 @ 135 lbs.
          6 @ 125 lbs.
          8 @ 105 lbs.
          10 @ 85 lbs.

* Rear Delt Cable Crossovers
          10 @ 15 lbs.
          10 @ 20 lbs.
          10 @ 20 lbs.
          10 @ 20 lbs.
          10 @ 20 lbs.
          10 @ 20 lbs.

* Barbell Squats
          10 @ bar lbs.
          10 @ 95 lbs.
          10 @ 135 lbs.
          8 @ 165 lbs.
          8 @ 185 lbs.
          6 @ 205 lbs.
          6 @ 225 lbs.
          4 @ 245 lbs.
          4 @ 260 lbs.
          6 @ 225 lbs.
          8 @ 185 lbs.
          10 @ 135 lbs.

* Dumbbell Lateral Raise, Front Raise, Alternated
          8 @ 10 lbs.
          8 @ 15 lbs.
          8 @ 20 lbs.
          6 @ 25 lbs.
          6 @ 25 lbs.
          8 @ 15 lbs.

* V-Bar Face Pulls
          10 @ 25 lbs.
          10 @ 35 lbs.
          10 @ 45 lbs.
          8 @ 55 lbs.
          8 @ 65 lbs.
          6 @ 75 lbs.
          8 @ 55 lbs.
          10 @ 45 lbs.

* Barbell Shoulder Shrugs
          10 @ 135 lbs.
          10 @ 225 lbs.
          10 @ 295 lbs.
          8 @ 345 lbs.
          8 @ 395 lbs.
          6 @ 435 lbs.
          8 @ 395 lbs.
          10 @ 295 lbs.

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

* Hammer Strength Behind the Head Press, PWO / Kettlebell Goblet Squats
        10 @ 90 lbs. / 10 @ 40 lbs.
        10 @ 110 lbs. / 10 @ 40 lbs.
        8 @ 130 lbs. / 10 @ 40 lbs.
        8 @ 150 lbs. / 10 @ 40 lbs.
        6 @ 160 lbs. / 10 @ 40 lbs.
        8 @ 130 lbs. / 10 @ 40 lbs.
        10 @ 110 lbs. / 10 @ 40 lbs.

* Ab Wheel Roll-Outs
         10, 10, 10, 10, 10, 10
         
* 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 #2947 on: Today at 02:06:05 PM »

01/19/2018 - Run at Work
Ran 5.40 miles in 53:30, 9:54 per mile.   Good run today to finish out the week.  21.9 miles for the week.  Not too shabby considering the snow storm on Wednesday.    I tried to stick around a 10:00 min/mile pace and came pretty close.   Weather wasnít too bad, right around freezing with a light wind.  I am looking forward to spring though!
"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."