Author Topic: BigDaddy - Faster, Stronger!  (Read 160147 times)

Online BigDaddy

  • Senior Member
  • ****
  • Posts: 4257
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3120 on: July 18, 2018, 01:58:22 PM »
07/18/2018 - Bike at Work

Biked 23.6 miles in 1:24:17, 16.8 mph average speed.  Good ride today.    Iíve been fighting off some kind of congestion/cough for the past couple of days and finally felt good enough to get out and do exercise. 
"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

  • Senior Member
  • ****
  • Posts: 4257
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3121 on: July 19, 2018, 09:24:15 AM »

7/19/2018 Ė Workout with my Son

Got to the gym at 5:30 am.   

* Stretch

* Warmup
          21 minutes on the Arc Trainer.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 155 lbs.
          10 @ 175 lbs.
          8 @ 185 lbs., 8 @ 165 lbs., 8 @ 145 lbs., 8 @ 135 lbs.

* Dual Handle Lat Pulldowns
          12 @ 90 lbs.
          10 @ 110 lbs.
          8 @ 130 lbs.
          8 @ 130 lbs., 8 @ 110 lbs., 8 @ 90 lbs., 8 @ 70 lbs.

* Quad Extensions / Hamstring Curls, both single leg
          12 @ 25 lbs. / 12 @ 50 lbs.
          12 @ 35 lbs. / 12 @ 70 lbs.
          12 @ 45 lbs. / 12 @ 80 lbs.
          12 @ 45 lbs. / 12 @ 85 lbs.
          12 @ 35 lbs. / 12 @ 70 lbs.

* Seated Dumbbell Overhead Press / Decline Crunches to OHP / Russian Twists
          12 @ 30 lbs. / 8 + 10 lbs. / 8 + 10 lbs.
          12 @ 35 lbs. / 8 + 10 lbs. / 8 + 10 lbs.
          10 @ 40 lbs. / 8 + 10 lbs./ 8 + 10 lbs.
          8 @ 45 lbs., 8 @ 40 lbs., 8 @ 35 lbs., 8 @ 30 lbs. / (6 + 10 lbs. / 6 + 10 lbs.) * 4

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

* Stretch

Workout totaled 1 hour and 31 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

  • Senior Member
  • ****
  • Posts: 4257
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3122 on: July 20, 2018, 09:09:10 AM »

7/20/2018Ė Day 2 of my 3 day split

Got to the gym at 5:10 am.

* Stretch

* Warmup
         42 minutes Running on the track and Hitting the heavy bag.  3 laps running, 90 seconds on the bag, repeat.

 * Standing Overhead Barbell Press
          12 @ 65 lbs.
          10 @ 85 lbs.
          10 @ 95 lbs.
          8 @ 105 lbs.
          8 @ 105 lbs.
          8 @ 105 lbs.
          10 @ 85 lbs., 10 @ 65 lbs.

 * Barbell Squats
          8 @ bar lbs.
          8 @ 95 lbs.
          8 @ 145 lbs.
          8 @ 165 lbs.
          6 @ 185 lbs.
          6 @ 185 lbs.
          6 @ 185 lbs.
          8 @ 145 lbs., 8 @ 95 lbs.

* Rear Delt Machine Flys
          12 @ 60 lbs.
          10 @ 80 lbs.
          8 @ 90 lbs.
          8 @ 100 lbs.
          8 @ 100 lbs.
          8 @ 100 lbs.
          10 @ 80 lbs., 10 @ 60 lbs.

* Seated Dumbbell Arnold Press
          12 @ 20 lbs.
          10 @ 25 lbs.
          10 @ 30 lbs.
          8 @ 35 lbs.
          8 @ 35 lbs.
          8 @ 35 lbs.
          10 @ 25 lbs.

* Barbell Shoulder Shrugs
          12 @ 135 lbs.
          10 @ 225 lbs.
          10 @ 275 lbs.
          8 @ 325 lbs.
          8 @ 325 lbs.
          8 @ 325 lbs.
          8 @ 275 lbs., 8 @ 225 lbs.

* Knee Raises / Good Mornings / Side Bends
         8 / 6 / 6
         8 / 6 / 6
         8 / 6 / 6
         8 / 6 / 6
         8 / 6 / 6
         8 / 6 / 6
     
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 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

  • Senior Member
  • ****
  • Posts: 4257
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3123 on: Today at 09:44:46 AM »
7/22/2018 Ė Workout with my Son

Got to the gym at 6:30 am.   

* Stretch

* Warmup
          21 minutes on the Arc Trainer.

* Incline Dumbbell Press
          12 @ 40 lbs.
          10 @ 50 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs., 8 @ 50 lbs., 8 @ 40 lbs., 8 @ 30 lbs.

* Seated Wide Grip Cable Rows
          12 @ 150 lbs.
          10 @ 177.5 lbs.
          10 @ 205 lbs.
          8 @ 230 lbs., 8 @ 190 lbs., 8 @ 150 lbs., 8 @ 110 lbs.
 
* Seated Legged Press Machine
          12 @ 125 lbs.
          10 @ 175 lbs.
          10 @ 200 lbs.
          8 @ 225 lbs.
          8 @ 250 lbs., 8 @ 200 lbs., 8 @ 150 lbs., 8 @ 125 lbs.

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

* Decline Crunch to OHP / Russian Twists
         8 @ 10 lbs. / 8 @ 10 lbs.
         8 @ 10 lbs. / 8 @ 10 lbs.
         8 @ 10 lbs. / 8 @ 10 lbs.
         8 @ 10 lbs. / 8 @ 10 lbs.
         8 @ 10 lbs. / 8 @ 10 lbs.

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

* Stretch

Workout totaled 1 hour and 25 minutes.

7/23/2018 Ė Day 3 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 bag.  3 laps running, 90 seconds on the bag, repeat.

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

* Narrow Grip EZ-Bar Curls
          12 @ 40 lbs.
          10 @ 50 lbs.
          8 @ 60 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs.
          8 @ 50 lbs.

* Hammer Strength Incline Press
          10 @ 90 lbs.
          8 @ 110 lbs.
          8 @ 130 lbs.
          6 @ 150 lbs.
          6 @ 160 lbs.
          6 @ 160 lbs.
          6 @ 150 lbs.
          6 @ 130 lbs., 6 @ 90 lbs.
          I alternated arms, keeping the non-moving arm pressed out to keep tension on the muscle the whole time.

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

* Incline Dumbbell Curls
          12 @ 20 lbs.
          10 @ 25 lbs.
          8 @ 30 lbs.
          8 @ 30 lbs.
          8 @ 30 lbs.
          10 @ 20 lbs.

* Knee Raises / Good Mornings / Side Bends
         8 / 6 / 6
         8 / 6 / 6
         8 / 6 / 6
         8 / 6 / 6

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

 * Stretch

Workout Totaled 2 hours and 8 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."