Author Topic: BigDaddy - Faster, Stronger!  (Read 173439 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

  • Senior Member
  • ****
  • Posts: 4317
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3181 on: Today at 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."