Author Topic: BigDaddy - Faster, Stronger!  (Read 173700 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2985 on: February 13, 2018, 02:11:06 PM »

02/13/2018 - Run at Work

Ran 5.35 miles in 51:17, 9:35 per mile.  Excellent run today.  I was rolling right along today, felt good.  10 degrees colder than yesterday, but it was nice and sunny today, so it felt pretty good.
"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 #2986 on: February 14, 2018, 09:47:54 AM »

2/14/2018 Ė Day 1 of my 3 day split

Got to the gym at 5:10 am. 

* Stretch

* Warm-Up
         14 Minutes on the Arc Trainer

* Wide Grip Cable Lat Pulldowns
          10 @ 110 lbs.
          10 @ 130 lbs.
          8 @ 150 lbs.
          8 @ 170 lbs.
          6 @ 190 lbs.
          6 @ 205 lbs.
          4 @ 217.5 lbs.
          4 @ 230 lbs.
          6 @ 190 lbs.
          8 @ 150 lbs.

* Flite Hack Squat Machine, PWO
          10 @ 90 lbs.
          10 @ 180 lbs.
          10 @ 270 lbs.
          8 @ 360 lbs.
          6 @ 410 lbs.
          6 @ 460 lbs.
          6 @ 360 lbs.
          8 @ 270 lbs.

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

* Standing Barbell Calf Raises
          10 @ 135 lbs.
          10 @ 225 lbs.
          8 @ 275 lbs.
          8 @ 315 lbs.
          6 @ 345 lbs.
          6 @ 365 lbs.
          6 @ 385 lbs.
          4 @ 405 lbs.
          6 @ 365 lbs.
          8 @ 315 lbs.

* Hammer Strength ISO, One arm at a time
          10 @ 135 lbs.
          10 @ 180 lbs.
          8 @ 225 lbs.
          8 @ 270 lbs.
          6 @ 315 lbs.
          4 @ 340 lbs.
          6 @ 295 lbs.
          8 @ 250 lbs.

* Standing Hamstring Curls, Single Leg
          10 @ 20 lbs.
          8 @ 30 lbs.
          8 @ 30 lbs.
          8 @ 30 lbs.
          8 @ 30 lbs.
          10 @ 20 lbs.

* Narrow Grip Bench Press
         10 @ 105 lbs.
         10 @ 125 lbs.
         8 @ 145 lbs.
         8 @ 165 lbs.
         6 @ 175 lbs.
         6 @ 185 lbs.
         4 @ 195 lbs.
         6 @ 165 lbs.
         8 @ 145 lbs.
         
* Running on the Track / Hitting the heavy bag
         16 minutes total.  2 laps running, 90 seconds on the bag, repeat.

* Decline Crunches to OHP
         10 + 25 lbs.
         10 + 25 lbs.
         10 + 25 lbs.
         10 + 25 lbs.
         10 + 25 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 #2987 on: February 15, 2018, 09:34:05 AM »
2/15/2018 Ė Fullbody Workout

Got to the gym at 5:00 am.   

My son banged up has knee, so I was solo this morning.

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 165 lbs.
          8 @ 185 lbs.
          6 @ 205 lbs.
          4 @ 225 lbs., 5 @ 205 lbs., 6 @ 185 lbs., 6 @ 165 lbs., 6 @ 135 lbs.


* Wide Grip Seated Cable Rows
          12 @ 150 lbs.
          10 @ 190 lbs.
          8 @ 230 lbs.
          6 @ 270 lbs.
          4 @ 305 lbs., 6 @ 250 lbs., 6 @ 210 lbs., 6 @ 170 lbs., 6 @ 130 lbs.

 * Power Squat Machine, PWO
          12 @ 180 lbs.
          10 @ 270 lbs.
          10 @ 360 lbs.
          8 @ 450 lbs.
          6 @ 540 lbs., 6 @ 450 lbs., 8 @ 360 lbs., 8 @ 270 lbs., 8 @ 180 lbs.

* Seated Dumbbell Overhead Press
          12 @ 40 lbs.
          10 @ 50 lbs.
          8 @ 55 lbs.
          8 @ 60 lbs.
          6 @ 60 lbs., 6 @ 50 lbs., 6 @ 45 lbs., 6 @ 40 lbs., 6 @ 35 lbs.

* Hollow Spoon Crunches / Glute Bridges / Scissor Kicks
         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 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 BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2988 on: February 15, 2018, 02:14:35 PM »
02/15/2018 - Run at Work

Ran 5.95 miles in 1:01:02, 10:15 per mile.  Tough run today.  We had some very warm weather for mid-February in New England, but I just didnít have it today.  I took a slower pace and just put in some miles.
"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 #2989 on: February 16, 2018, 09:42:16 AM »
2/16/2018Ė Day 2 of my 3 day split

Got to the gym at 5:15 am.

* Stretch

* Warmup
         14 minutes on the Arc Trainer.

 * Standing, Overhead Barbell Press
          10 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 115 lbs.
          6 @ 125 lbs.
          6 @ 135 lbs.
          4 @ 145 lbs.
          4 @ 140 lbs.
          5 @ 135 lbs.
          6 @ 125 lbs.
          8 @ 115 lbs.
          10 @ 95 lbs.

* Rear Delt Cable Crossovers
          10 @ 20 lbs.
          10 @ 25 lbs.
          8 @ 30 lbs.
          8 @ 35 lbs.
          6 @ 40 lbs.
          8 @ 30 lbs.
          10 @ 20 lbs.

* Barbell Squats
          8 @ bar lbs.
          8 @ 95 lbs.
          8 @ 135 lbs.
          8 @ 165 lbs.
          8 @ 195 lbs.
          6 @ 225 lbs.
          6 @ 245 lbs.
          4 @ 260 lbs.
          4 @ 275 lbs.
          3 @ 285 lbs.
          4 @ 245 lbs.
          6 @ 215 lbs.
          8 @ 185 lbs., 8 @ 135 lbs.

* Seated Dumbbell Arnold Press
          10 @ 25 lbs.
          10 @ 30 lbs.
          8 @ 35 lbs.
          8 @ 40 lbs.
          6 @ 45 lbs.
          6 @ 50 lbs.
          8 @ 40 lbs.
          10 @ 35 lbs.

* V-Bar Face Pulls
          10 @ 55 lbs.
          10 @ 75 lbs.
          8 @ 85 lbs.
          6 @ 95 lbs.
          4 @ 105 lbs.
          4 @ 105 lbs.
          6 @ 85 lbs.
          8 @ 65 lbs.

* Barbell Shoulder Shrugs
          10 @ 185 lbs.
          10 @ 275 lbs.
          8 @ 345 lbs.
          6 @ 395 lbs.
          6 @ 435 lbs.
          4 @ 465 lbs.
          4 @ 485 lbs.
          6 @ 395 lbs.
          8 @ 325 lbs.

* Barbell Upright Rows / Goblet Squats
          10 @ 75 lbs. / 8 @ 53 lbs.
          10 @ 85 lbs. / 8 @ 53 lbs.
          8 @ 95 lbs. / 8 @ 53 lbs.
          6 @ 105 lbs. / 8 @ 53 lbs.
          10 @ 75 lbs. / 8 @ 53 lbs.

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

 * Decline Crunch to Overhead Press
         10 @ 25 lbs.
         10 @ 25 lbs.
         10 @ 25 lbs.
         10 @ 25 lbs.
         10 @ 25 lbs.
         
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 hours and 34 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 #2990 on: February 21, 2018, 09:11:57 AM »
Missed logging a few workouts this very busy long weekend, but I was still the gym Sunday, Monday and Tuesday.

2/21/2018 Ė Day 1 of my 3 day split

Got to the gym at 5:10 am. 

* Stretch

* Warm-Up
         14 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.
          4 @ 225 lbs.
          4 @ 237.5 lbs.
          6 @ 190 lbs.
          8 @ 150 lbs.

* Flite Hack Squat Machine, PWO
          10 @ 90 lbs.
          10 @ 180 lbs.
          10 @ 270 lbs.
          8 @ 360 lbs.
          6 @ 450 lbs.
          4 @ 540 lbs.
          8 @ 360 lbs.
          10 @ 280 lbs.

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

* Hammer Strength ISO, One arm at a time
          10 @ 135 lbs.
          10 @ 180 lbs.
          8 @ 225 lbs.
          8 @ 270 lbs.
          6 @ 315 lbs.
          4 @ 340 lbs.
          4 @ 350 lbs.
          6 @ 305 lbs.
          8 @ 260 lbs.

* Narrow Grip Bench Press
         10 @ 115 lbs.
         10 @ 135 lbs.
         8 @ 155 lbs.
         8 @ 175 lbs.
         6 @ 190 lbs.
         4 @ 200 lbs.
         8 @ 175 lbs.
         10 @ 135 lbs.

* Standing Barbell Calf Raises
          10 @ 185 lbs.
          10 @ 275 lbs.
          8 @ 315 lbs.
          8 @ 355 lbs.
          6 @ 385 lbs.
          4 @ 405 lbs.
          4 @ 425 lbs.
          6 @ 365 lbs.
          8 @ 315 lbs.

* Romanian Deadlifts
          10 @ 95 lbs.
          10 @ 115 lbs.
          10 @ 135 lbs.
          10 @ 155 lbs.
          8 @ 175 lbs.
          10 @ 135 lbs.

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

* Decline Crunches to OHP
         12 + 25 lbs.
         12 + 25 lbs.
         12 + 25 lbs.
         12 + 25 lbs.
         12 + 25 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 #2991 on: February 21, 2018, 02:07:09 PM »

02/21/2018 - Run at Work

Ran 7.30 miles in 1:12:24, 9:55 per mile.  Excellent run today.  The weather was crazy warm.  February 21st in New England and it was 72 degrees. I ran in shorts and a tank top, and tomorrow itís going to snow!  Took a nice long run to take advantage of the good 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 BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2992 on: February 22, 2018, 10:09:37 AM »

2/22/2018 Ė Workout with my Son

Got to the gym at 5:30 am.   

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 165 lbs.
          8 @ 195 lbs.
          5 @ 220 lbs., 5 @ 205 lbs., 6 @ 185 lbs., 8 @ 165 lbs.

* Reverse Grip Lat Pulldowns
          12 @ 110 lbs.
          10 @ 137.5 lbs.
          8 @ 165 lbs.
          6 @ 190 lbs., 6 @ 157.5 lbs., 6 @ 130 lbs., 6 @ 110 lbs.

 * Goblet Squats
          10 @ 53 lbs.
          10 @ 53 lbs.
          10 @ 53 lbs.
          10 @ 53 lbs., 8 @ 30 lbs., 8 @ bodyweight.

* Seated Dumbbell Overhead Press / Decline Crunches to OHP
          12 @ 40 lbs. / 10 @ 25 lbs.
          10 @ 50 lbs. / 10 @ 25 lbs.
          8 @ 50 lbs. / 10 @ 25 lbs.
          8 @ 50 lbs., 8 @ 40 lbs., 8 @ 35 lbs. / 32 @ 25 lbs.

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

* Stretch

Workout totaled 1 hour and 13 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 #2993 on: February 23, 2018, 09:49:20 AM »

2/23/2018Ė Day 2 of my 3 day split

Got to the gym at 5:15 am.

* Stretch

* Warmup
         14 minutes on the Arc Trainer.

 * Standing, Overhead Barbell Press
          10 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 115 lbs.
          6 @ 130 lbs.
          4 @ 140 lbs.
          4 @ 145 lbs.
          3 @ 150 lbs.
          4 @ 140 lbs.
          5 @ 130 lbs.
          8 @ 115 lbs.
          10 @ 95 lbs.

* Rear Delt Cable Crossovers
          10 @ 20 lbs.
          10 @ 25 lbs.
          8 @ 30 lbs.
          8 @ 35 lbs.
          6 @ 40 lbs.
          6 @ 45 lbs.
          8 @ 35 lbs.
          10 @ 25 lbs.

* Barbell Box Squats
          8 @ bar lbs.
          8 @ 95 lbs.
          8 @ 125 lbs.
          8 @ 145 lbs.
          8 @ 165 lbs.
          6 @ 185 lbs.
          4 @ 200 lbs.
          4 @ 210 lbs.
          4 @ 190 lbs.
          6 @ 165 lbs.
          8 @ 135 lbs.
          Man, full stop box squats are humbling for me.   Very challenging to get moving again from a dead stop at the bottom after sitting down fully with the weight.

* Seated Dumbbell Arnold Press
          10 @ 25 lbs.
          10 @ 30 lbs.
          8 @ 35 lbs.
          8 @ 40 lbs.
          6 @ 45 lbs.
          6 @ 50 lbs.
          6 @ 50 lbs.
          8 @ 40 lbs.

* V-Bar Face Pulls
          10 @ 55 lbs.
          8 @ 75 lbs.
          6 @ 95 lbs.
          4 @ 105 lbs.
          4 @ 105 lbs.
          4 @ 105 lbs.
          6 @ 85 lbs.
          8 @ 65 lbs.

* Barbell Shoulder Shrugs
          10 @ 185 lbs.
          10 @ 275 lbs.
          8 @ 365 lbs.
          6 @ 415 lbs.
          4 @ 455 lbs.
          4 @ 485 lbs.
          4 @ 455 lbs.
          6 @ 405 lbs.
          8 @ 315 lbs.

* Flite Overhead Press / Goblet Squats
          10 @ 30 lbs. / 8 @ 53 lbs.
          10 @ 35 lbs. / 8 @ 53 lbs.
          8 @ 40 lbs. / 8 @ 53 lbs.
          8 @ 45 lbs. / 8 @ 53 lbs.
          8 @ 50 lbs. / 8 @ 53 lbs.
          8 @ 55 lbs. / 8 @ 53 lbs.
          8 @ 40 lbs. / 8 @ 53 lbs.

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


 * Hollow Spoon Crunches / Glute Bridges / Scissor Kicks
         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 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 #2994 on: February 26, 2018, 09:17:41 AM »
2/26/2018 Ė Day 3 of my 3 day split

Got to the Gym at 5:00 am.

 * Stretch

* Warm-up
         14 Minutes on the Arc Trainer

* Barbell Bench Press
          10 @ 135 lbs.
          10 @ 165 lbs.
          8 @ 185 lbs.
          8 @ 205 lbs.
          6 @ 215 lbs.
          4 @ 225 lbs.
          4 @ 225 lbs.
          4 @ 225 lbs.
          6 @ 205 lbs.
          8 @ 185 lbs., 10 @ 135 lbs.

* Wide Grip, Straight Bar Curls
          10 @ 50 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          8 @ 80 lbs.
          6 @ 90 lbs.
          4 @ 100 lbs.
          4 @ 100 lbs.
          6 @ 80 lbs.
          8 @ 60 lbs.

* Barbell Incline Press
          10 @ 95 lbs.
          10 @ 125 lbs.
          8 @ 145 lbs.
          6 @ 155 lbs.
          4 @ 165 lbs.
          4 @ 175 lbs.
          4 @ 165 lbs.
          6 @ 155 lbs.
          8 @ 135 lbs., 8 @ 115 lbs.

* Sumo Barbell Deadlifts
          8 @ 135 lbs.
          8 @ 185 lbs.
          8 @ 225 lbs.
          8 @ 255 lbs.
          6 @ 285 lbs.
          4 @ 305 lbs.
          3 @ 325 lbs.
          4 @ 295 lbs.
          6 @ 265 lbs.
          8 @ 235 lbs.
          8 @ 185 lbs.

* Dumbbell Concentration Curls
          10 @ 35 lbs.
          8 @ 45 lbs.
          8 @ 55 lbs.
          4 @ 60 lbs.
          4 @ 60 lbs.
          6 @ 50 lbs.
          8 @ 40 lbs.

* Barbell Dead Bench
          8 @ 95 lbs.
          6 @ 125 lbs.
          6 @ 145 lbs.
          6 @ 165 lbs.
          6 @ 175 lbs.
          4 @ 185 lbs.
          6 @ 155 lbs.
          6 @ 125 lbs.

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

* Decline Crunch to OHP
          12 + 10 lbs.
          12 + 10 lbs.
          12 + 10 lbs.
          12 + 10 lbs.
          12 + 10 lbs.
          12 + 10 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 #2995 on: February 26, 2018, 03:13:15 PM »
02/26/2018 - Run at Work

Ran 5.70 miles in 56:01, 9:50 per mile.  Good run today.  Another warm February day for running.  It was about 50 degrees out! 
"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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  • BigDaddy is in the house
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Re: BigDaddy - Faster, Stronger!
« Reply #2996 on: February 27, 2018, 09:31:00 AM »
2/27/2018 Ė Workout with my Son

Got to the gym at 5:05 am.

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Incline Dumbbell Press
          12 @ 45 lbs.
          10 @ 60 lbs.
          10 @ 65 lbs.
          8 @ 70 lbs., 8 @ 60 lbs., 10 @ 50 lbs.
 
* Reverse Grip Cable Lat Pulldowns
          12 @ 117.5 lbs.
          10 @ 145 lbs.
          8 @ 170 lbs.
          6 @ 190 lbs., 6 @ 157.5 lbs., 6 @ 130 lbs., 6 @ 110 lbs.

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

* Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 115 lbs.
          4 @ 135 lbs., 5 @ 115 lbs., 6 @ 95 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 16 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 #2997 on: February 28, 2018, 09:13:54 AM »
2/28/2018 Ė Day 1 of my 3 day split

Got to the gym at 5:05 am. 

* Stretch

* Warm-Up
         14 Minutes on the Arc Trainer

* Wide Grip Cable Lat Pulldowns
          10 @ 110 lbs.
          10 @ 130 lbs.
          8 @ 150 lbs.
          8 @ 170 lbs.
          6 @ 190 lbs.
          6 @ 210 lbs.
          4 @ 230 lbs.
          4 @ 210 lbs.
          6 @ 190 lbs.
          8 @ 150 lbs.

* Flite Hack Squat Machine, PWO
          10 @ 90 lbs.
          10 @ 180 lbs.
          10 @ 270 lbs.
          8 @ 360 lbs.
          6 @ 450 lbs.
          6 @ 450 lbs.
          8 @ 360 lbs.
          10 @ 270 lbs.

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

* Hammer Strength ISO, One arm at a time
          10 @ 135 lbs.
          10 @ 180 lbs.
          8 @ 225 lbs.
          8 @ 270 lbs.
          6 @ 315 lbs.
          4 @ 340 lbs.
          3 @ 360 lbs.
          4 @ 315 lbs.
          6 @ 270 lbs.
          8 @ 225 lbs.

* Narrow Grip Bench Press
         10 @ 115 lbs.
         10 @ 135 lbs.
         8 @ 155 lbs.
         8 @ 175 lbs.
         5 @ 190 lbs.
         4 @ 200 lbs.
         6 @ 185 lbs.
         8 @ 155 lbs., 8 @ 115 lbs.

* Standing Barbell Calf Raises
          10 @ 225 lbs.
          10 @ 275 lbs.
          8 @ 325 lbs.
          8 @ 365 lbs.
          6 @ 405 lbs.
          6 @ 405 lbs.
          8 @ 315 lbs.
          10 @ 225 lbs.

* Romanian Deadlifts
          10 @ 115 lbs.
          10 @ 145 lbs.
          8 @ 175 lbs.
          8 @ 195 lbs.
          6 @ 215 lbs.
          8 @ 175 lbs.
         
* Running on the Track / Hitting the heavy bag
         16 minutes total.  2 laps running, 90 seconds on the bag, repeat.

* Decline Crunches to OHP
         10 @ 10 lbs.
         10 @ 10 lbs.
         10 @ 10 lbs.
         10 @ 10 lbs.
         10 @ 10 lbs.
         10 @ 10 lbs.

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

* Stretch

Workout Totaled: 2 hours and 26 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
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  • Posts: 4318
  • BigDaddy is in the house
  • Height: 6'6"
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Re: BigDaddy - Faster, Stronger!
« Reply #2998 on: February 28, 2018, 01:38:30 PM »
02/28/2018 - Run at Work

Ran 5.85 miles in 58:23, 9:59 per mile.  Good run today.  Another awesome day weather wise again.  Short sleeve shirt and shorts in February again, crazy I tell you, crazy!
"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: 4318
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2999 on: March 05, 2018, 11:13:14 AM »
3/5/2018Ė Day 2 of my 3 day split

Got to the gym at 5:10 am.

* Stretch

* Warmup
         14 minutes on the Arc Trainer.

 * Standing, Overhead Barbell Press
          10 @ 75 lbs.
          10 @ 95 lbs.
          10 @ 105 lbs.
          8 @ 115 lbs.
          6 @ 125 lbs.
          4 @ 135 lbs.
          4 @ 135 lbs.
          4 @ 135 lbs.
          5 @ 125 lbs.
          6 @ 115 lbs.
          8 @ 95 lbs.

* Rear Delt Cable Crossovers
          10 @ 20 lbs.
          10 @ 25 lbs.
          8 @ 30 lbs.
          8 @ 35 lbs.
          6 @ 40 lbs.
          6 @ 40 lbs.
          8 @ 30 lbs.
          10 @ 20 lbs.

* Barbell Squats
          8 @ bar lbs.
          8 @ 95 lbs.
          8 @ 135 lbs.
          8 @ 165 lbs.
          8 @ 195 lbs.
          6 @ 215 lbs.
          6 @ 235 lbs.
          4 @ 255 lbs.
          4 @ 265 lbs.
          4 @ 245 lbs.
          6 @ 225 lbs.
          6 @ 205 lbs.
          8 @ 185 lbs., 8 @ 135 lbs.

* Seated Dumbbell Arnold Press
          10 @ 25 lbs.
          10 @ 30 lbs.
          8 @ 35 lbs.
          8 @ 40 lbs.
          6 @ 45 lbs.
          6 @ 45 lbs.
          8 @ 35 lbs.
          10 @ 30 lbs.

* V-Bar Face Pulls
          10 @ 45 lbs.
          10 @ 65 lbs.
          8 @ 75 lbs.
          8 @ 85 lbs.
          8 @ 85 lbs.
          8 @ 85 lbs.
          10 @ 65 lbs.
          10 @ 55 lbs.

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

* Flite Overhead Press / Goblet Squats
          8 @ 30 lbs. / 8 @ 53 lbs.
          8 @ 35 lbs. / 8 @ 53 lbs.
          8 @ 40 lbs. / 8 @ 53 lbs.
          8 @ 45 lbs. / 8 @ 53 lbs.
          8 @ 50 lbs. / 8 @ 53 lbs.
          8 @ 40 lbs. / 8 @ 53 lbs.

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


 * Hollow Spoon Crunches / Glute Bridges / Scissor Kicks
         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 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."