Author Topic: BigDaddy - Faster, Stronger!  (Read 164471 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #3135 on: August 10, 2018, 09:03:19 AM »
8/10/2018Ė Day 2 of my 3 day split

Got to the gym at 5:15 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.
          6 @ 115 lbs.
          8 @ 105 lbs.
          8 @ 105 lbs.
          8 @ 95 lbs.
          8 @ 75 lbs.

 * Barbell Squats
          10 @ bar lbs.
          10 @ 95 lbs.
          8 @ 135 lbs.
          8 @ 165 lbs.
          8 @ 185 lbs.
          6 @ 205 lbs.
          6 @ 225 lbs.
          4 @ 245 lbs.
          4 @ 255 lbs.
          4 @ 245 lbs.
          4 @ 215 lbs.
          6 @ 185 lbs., 6 @ 135 lbs.

* Rear Delt Machine Flys
          12 @ 80 lbs.
          10 @ 100 lbs.
          8 @ 120 lbs.
          8 @ 140 lbs.
          8 @ 140 lbs.
          6 @ 140 lbs.
          8 @ 120 lbs.
          10 @ 90 lbs.

* Seated Dumbbell Press
          12 @ 30 lbs.
          10 @ 35 lbs.
          8 @ 40 lbs.
          8 @ 45 lbs.
          8 @ 50 lbs.
          8 @ 40 lbs.
          10 @ 30 lbs.

* Barbell Shoulder Shrugs
          12 @ 135 lbs.
          10 @ 225 lbs.
          10 @ 295 lbs.
          8 @ 345 lbs.
          6 @ 395 lbs.
          6 @ 395 lbs.
          8 @ 345 lbs.
          8 @ 295 lbs.
          8 @ 225 lbs.
 
* Knee Raises / Good Mornings / Side Bends
         8 / 8 / 4
         8 / 8 / 4
         8 / 8 / 4
         8 / 8 / 4
     
* 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 #3136 on: August 13, 2018, 12:35:21 PM »

8/13/2018 Ė Day 3 of my 3 day split

Got to the Gym at 5:05 am.
 
 * Stretch

* Warm-up
         44 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 @ 195 lbs.
          6 @ 205 lbs.
          6 @ 205 lbs.
          8 @ 195 lbs.
          8 @ 175 lbs.
          8 @ 155 lbs.

* Dumbbell Preacher Curls
          12 @ 25 lbs.
          10 @ 30 lbs.
          8 @ 35 lbs.
          8 @ 40 lbs.
          8 @ 40 lbs.
          8 @ 30 lbs.

* Incline Barbell Press
          12 @ 95 lbs.
          10 @ 115 lbs.
          8 @ 135 lbs.
          8 @ 145 lbs.
          6 @ 155 lbs.
          6 @ 155 lbs.
          8 @ 135 lbs.
          8 @ 115 lbs.
          8 @ 95 lbs.

* Sumo Barbell Deadlifts
          8 @ 135 lbs.
          8 @ 135 lbs.
          8 @ 185 lbs.
          8 @ 215 lbs.
          6 @ 235 lbs.
          6 @ 255 lbs.
          4 @ 275 lbs.
          4 @ 275 lbs.
          6 @ 235 lbs.
          6 @ 285 lbs.
          8 @ 135 lbs.

* Dumbbell Concentration Curls
          12 @ 30 lbs.
          10 @ 35 lbs.
          8 @ 40 lbs.
          8 @ 45 lbs.
          8 @ 45 lbs.
          8 @ 35 lbs.

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

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

 * Stretch

Workout Totaled 2 hours and 18 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 #3137 on: August 15, 2018, 11:22:16 AM »
8/15/2018 Ė Day 1 of my 3 day split

Got to the gym at 5:15 am. 

* Stretch

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

* Wide Grip Cable Lat Pulldowns
          12 @ 110 lbs.
          10 @ 130 lbs.
          8 @ 150 lbs.
          8 @ 170 lbs.
          8 @ 170 lbs.
          8 @ 170 lbs.
          8 @ 150 lbs.
          8 @ 110 lbs.

* Straight Bar Triceps Pushdowns
          12 @ 35 lbs.
          10 @ 45 lbs.
          10 @ 55 lbs.
          8 @ 65 lbs.
          6 @ 75 lbs.
          6 @ 75 lbs.
          8 @ 65 lbs.
          8 @ 45 lbs.

* Flite Power Squat Machine, PWO
          12 @ 180 lbs.
          10 @ 360 lbs.
          10 @ 450 lbs.
          8 @ 540 lbs.
          8 @ 630 lbs.
          6 @ 720 lbs.
          6 @ 720 lbs.
          8 @ 540 lbs.
          8 @ 360 lbs.
          8 @ 180 lbs.

* Dumbbell Bent Over Rows
          12 @ 50 lbs.
          10 @ 65 lbs.
          10 @ 80 lbs.
          8 @ 95 lbs.
          6 @ 105 lbs.
          6 @ 110 lbs.
          8 @ 100 lbs.
          8 @ 85 lbs.
          8 @ 70 lbs.

* Narrow Grip Bench Press
         12 @ 115 lbs.
         10 @ 135 lbs.
         8 @ 155 lbs.
         8 @ 175 lbs.
         6 @ 185 lbs.
         6 @ 195 lbs.
         8 @ 175 lbs.
         8 @ 155 lbs.
         8 @ 135 lbs.
     
* Hollow Spoon Crunches / Glute Bridges / Scissor Kicks
         6 / 6 / 6
         6 / 6 / 6
         6 / 6 / 6

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

* Stretch

Workout Totaled: 2 hours and 18 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 #3138 on: August 16, 2018, 01:24:42 PM »

8/16/2018 Ė Workout with my Son

Got to the gym at 5:25 am.   

* Stretch

* Warmup
          21 minutes on the Arc Trainer.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 165 lbs.
          8 @ 185 lbs.
          7 @ 205 lbs., 6 @ 185 lbs., 6 @ 165 lbs., 6 @ 155 lbs.

* Reverse Grip Lat Pulldowns
          12 @ 110 lbs.
          10 @ 130 lbs.
          8 @ 150 lbs.
          6 @ 170 lbs., 6 @ 130 lbs., 6 @ 110 lbs., 6 @ 90 lbs.

* Seated Leg Press Machine
          15 @ 150 lbs.
          12 @ 200 lbs.
          10 @ 250 lbs.
          6 @ 300 lbs., 6 @ 250 lbs., 6 @ 200 lbs., 6 @ 150 lbs.

* Seated Dumbbell Overhead Press / Decline Crunches to OHP / Russian Twists
          12 @ 30 lbs. / 8 + 10 lbs. / 8 + 10 lbs.
          10 @ 40 lbs. / 8 + 10 lbs. / 8 + 10 lbs.
          10@ 45 lbs. / 8 + 10 lbs./ 8 + 10 lbs.
          8 @ 50 lbs., 8 @ 40 lbs., 8 @ 35 lbs., 8 @ 30 lbs. / (8 + 10 lbs. / 8 + 10 lbs.) * 4

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

* Stretch

Workout totaled 1 hour and 24 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: 4273
  • BigDaddy is in the house
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Re: BigDaddy - Faster, Stronger!
« Reply #3139 on: Today at 01:28:04 PM »
8/20/2018 Ė Day 1 of my 3 day split

Got to the gym at 5:25 am. 

* Stretch

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

* Dual Handle Lat Pulldowns
          12 @ 70 lbs.
          10 @ 90 lbs.
          10 @ 110 lbs.
          8 @ 130 lbs.
          6 @ 150 lbs.
          8 @ 130 lbs.
          8 @ 110 lbs.
          10 @ 90 lbs.

* Rope Triceps Pushdowns
          12 @ 35 lbs.
          10 @ 45 lbs.
          8 @ 55 lbs.
          6 @ 65 lbs.
          8 @ 55 lbs.
          8 @ 45 lbs.
          10 @ 35 lbs.

* Flite Power Squat Machine, PWO
          12 @ 180 lbs.
          10 @ 270 lbs.
          10 @ 360 lbs.
          10 @ 450 lbs.
          8 @ 540 lbs.
          8 @ 630 lbs.
          8 @ 630 lbs.
          8 @ 450 lbs.
          10 @ 270 lbs.

* Dual Handle Seated Cable Rows
          12 @ 90 lbs.
          10 @ 110 lbs.
          10 @ 130 lbs.
          8 @ 150 lbs.
          8 @ 170 lbs.
          8 @ 150 lbs.
          8 @ 130 lbs.
          10 @ 110 lbs.

* Narrow Grip Bench Press
         12 @ 95 lbs.
         10 @ 115 lbs.
         10 @ 135 lbs.
         8 @ 145 lbs.
         8 @ 155 lbs.
         6 @ 165 lbs.
         8 @ 155 lbs.
         8 @ 145 lbs.
         8 @ 135 lbs.
         10 @ 115 lbs.
     
* Decline Crunches / Twisting Decline Crunches
         8 / 6 each side
         8 / 6 each side
         8 / 6 each side
         8 / 6 each side
         8 / 6 each side

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

* Stretch

Workout Totaled: 2 hours and 2 minutes.

08/20/2018 - Bike at Work

Biked 25.3 miles in 1:25:46, 17.7 mph average speed.  First lunch time cardio in a few weeks.  Things have been a little crazy here, but itís time to stop making excuses and get back into it.  Weather was awesome, the month plus of high heat and humidity finally broke yesterday.  High in the 70ís today, with lower humidity and a nice breeze!
"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."