Author Topic: BigDaddy - Faster, Stronger!  (Read 174357 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #3180 on: October 16, 2018, 03:24:35 PM »
10/16/2018 - Run at Work

Ran 4.50 miles in 49:09, 10:55 per mile.   Finally got out for a run during work for the first time in 2 weeks.  It was slow, but at least I got out there and put some miles in. 

I havenít been regular enough with biking or running lately, so Iíve decided Iím just going to stick with the running for now and concentrate on getting back into running shape.  I will do that over the winter so that by next biking season, I should be ready to get back into it.
"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 #3181 on: October 17, 2018, 10:17:21 AM »
10/17/2018 Ė Day 3 of my 3 day split

Got to the Gym at 4:50 am.
 
 * Stretch

* Warm-up
         25 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 @ 155 lbs.
          10 @ 175 lbs.
          8 @ 185 lbs.
          8 @ 185 lbs.
          8 @ 185 lbs.
          8 @ 185 lbs.
          8 @ 165 lbs.
          10 @ 135 lbs.

* Prone Grip Barbell Curls
          12 @ 50 lbs.
          10 @ 70 lbs.
          8 @ 80 lbs.
          8 @ 80 lbs.
          8 @ 80 lbs.
          8 @ 70 lbs.
          10 @ 50 lbs.

* Sumo Barbell Deadlifts
          8 @ 135 lbs.
          8 @ 135 lbs.
          8 @ 185 lbs.
          6 @ 225 lbs.
          6 @ 225 lbs.
          6 @ 225 lbs.
          6 @ 225 lbs.
          8 @ 185 lbs.
          8 @ 135 lbs.

* Hammer Strength Incline Press
          15 @ 90 lbs.
          12 @ 120 lbs.
          10 @ 140 lbs.
          8 @ 160 lbs.
          8 @ 170 lbs.
          8 @ 170 lbs.
          8 @ 170 lbs.
          8 @ 140 lbs.
          10 @ 90 lbs.

* Dumbbell Curls: Cross Body/Hammer/Regular
          6 @ 20 lbs. / 6 @ 20 lbs. / 6 @ 20 lbs.
          5 @ 25 lbs. / 5 @ 25 lbs. / 5 @ 25 lbs.
          6 @ 20 lbs. / 6 @ 20 lbs. / 6 @ 20 lbs.
          6 @ 20 lbs. / 6 @ 20 lbs. / 6 @ 20 lbs.
         Done with no rest between different curls.

* Paused Decline Crunches
         10, 10, 10, 10, 10, 10

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

 * Stretch

Workout Totaled 1 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 #3182 on: October 19, 2018, 09:35:50 AM »

10/19/2018 Ė Day 1 of my 3 day split

Got to the gym at 5:00 am. 

* Stretch

* Warm-Up
         34 minutes Running on the track and Hitting the heavy bag.  3 laps running, 90 seconds on the bag, repeat.

* Wide Grip Assisted Pullups
          12, 12, 10, 10, 8, 8, 8, 8, 8, 8, 8
          Man, I can feel these in my lats so much more than cable pulldowns.

* Overhead Dumbbell Triceps Extensions
          15 @ 40 lbs.
          12 @ 50 lbs.
          10 @ 60 lbs.
          8 @ 65 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs.
          8 @ 50 lbs.

* Flite Power Squat Machine
          15 @ 180 lbs.
          12 @ 360 lbs.
          10 @ 450 lbs.
          10 @ 540 lbs.
          8 @ 630 lbs.
          8 @ 720 lbs.
          6 @ 810 lbs.
          4 @ 900 lbs.
          6 @ 720 lbs.
          8 @ 540 lbs.
          8 @ 360 lbs.

 * Hammer Strength ISO Row, One arm at a time
          15 @ 115 lbs.
          12 @ 160 lbs.
          10 @ 205 lbs.
          8 @ 250 lbs.
          6 @ 275 lbs.
          6 @ 300 lbs.
          6 @ 255 lbs.
          8 @ 210 lbs.
          8 @ 165 lbs.

* Narrow Grip Bench Press
         15 @ 95 lbs.
         12 @ 115 lbs.
         10 @ 135 lbs.
         10 @ 155 lbs.
         8 @ 165 lbs.
         6 @ 175 lbs.
         6 @ 185 lbs.
         8 @ 155 lbs.
         8 @ 125 lbs.

* Paused Decline Crunches
         10, 10, 10, 10, 10, 10
   
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled: 2 hours 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 #3183 on: October 21, 2018, 09:17:20 AM »
10/21/2018 Ė Workout with my Son

Got to the gym at 6:40 am.   

* Stretch

* Warmup
          21 minutes on the Arc Trainer.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 165 lbs.
          8 @ 185 lbs.
          6 @ 205 lbs.
          4 @ 220 lbs., 6 @ 195 lbs., 6 @ 175 lbs., 6 @ 155 lbs.

* Wide Grip Assisted Pullups
          8, 8, 8, 8, 8, 8

* Seated Leg Press Machine
          15 @ 150 lbs.
          15 @ 175 lbs.
          15 @ 200 lbs.
          15 @ 225 lbs.
          10 @ 250 lbs., 10 @ 200 lbs., 10 @ 150 lbs.

* Seated Dumbbell Press / Decline Crunches
          12 @ 35 lbs. / 15
          10 @ 40 lbs. / 15
          10 @ 45 lbs. / 15
          10 @ 50 lbs. / 15
          8 @ 55 lbs., 8 @ 45 lbs., 8 @ 35 lbs., 8 @ 30 lbs. / 15, 15, 15, 15

* 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 #3184 on: October 22, 2018, 09:33:47 AM »
10/22/2018Ė Day 2 of my 3 day split

Got to the gym at 5:10 am.

* Stretch

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

 * Standing Overhead Barbell Press
          15 @ 75 lbs.
          12 @ 85 lbs.
          10 @ 95 lbs.
          8 @ 105 lbs.
          8 @ 105 lbs.
          8 @ 105 lbs.
          8 @ 105 lbs.
          8 @ 95 lbs.
          10 @ 75 lbs.

 * Barbell Squats
          10 @ bar.
          10 @ 95 lbs.
          8 @ 135 lbs.
          8 @ 165 lbs.
          8 @ 185 lbs.
          6 @ 225 lbs.
          4 @ 245 lbs.
          3 @ 265 lbs.
          6 @ 225 lbs.
          8 @ 185 lbs.
          8 @ 135 lbs.

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

* Seated Dumbbell Overhead Press
          15 @ 30 lbs.
          12 @ 35 lbs.
          10 @ 40 lbs.
          10 @ 40 lbs.
          10 @ 40 lbs.
          10 @ 40 lbs.
          10 @ 35 lbs.
          10 @ 30 lbs.

* Barbell Shoulder Shrugs
          15 @ 135 lbs.
          12 @ 225 lbs.
          10 @ 275 lbs.
          8 @ 325 lbs.
          6 @ 375 lbs.
          6 @ 405 lbs.
          6 @ 405 lbs.
          8 @ 325 lbs.
          10 @ 225 lbs.

* Decline Crunches
         15, 15, 15, 15, 15
   
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 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 #3185 on: Today at 10:07:04 AM »
10/23/2018 Ė Workout with my Son

Got to the gym at 5:05 am.   

* Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Incline Barbell Press
          15 @ 105 lbs.
          12 @ 125 lbs.
          10 @ 145 lbs.
          8 @ 165 lbs., 6 @ 145 lbs., 6 @ 125 lbs., 6 @ 115 lbs.

* Seated Wide Grip Cable Rows
          15 @ 150 lbs.
          12 @ 190 lbs.
          8 @ 230 lbs.
          6 @ 250 lbs., 6 @ 210 lbs., 6 @ 170 lbs., 6 @ 150 lbs.
 
* Goblet Squats
          10 @ 40 lbs.
          10 @ 53 lbs.
          10 @ 62 lbs.
          10 @ 62 lbs., 10 @ 30 lbs., 10 @ bodyweight.

 * Overhead Dumbbell Press
          15 @ 30 lbs.
          12 @ 40 lbs.
          10 @ 45 lbs.
          8 @ 50 lbs., 8 @ 40 lbs., 6 @ 35 lbs., 6 @ 30 lbs.

* Knee Raises / Good Mornings
         10 / 8
         10 / 8
         10 / 8
         10 / 8

* 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."