Author Topic: BigDaddy - Faster, Stronger!  (Read 147681 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #3075 on: May 23, 2018, 02:16:03 PM »
05/23/2018 - Bike at Work

Biked 25.3 miles in 1:26:45, 17.5 mph average speed.  Good ride today.  Awesome weather out there, minus the thick layer of pollen.  The towns need to do some serious pot hole on the route we took today, it got pretty rough in places. 
"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 #3076 on: May 24, 2018, 09:32:46 AM »
5/24/2018 Ė Workout with my Son

Got to the gym at 5:15 am.   

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 165 lbs.
          8 @ 195 lbs.
          5 @ 215 lbs., 6 @ 185 lbs., 6 @ 165 lbs., 6 @ 155 lbs.

* Wide, Prone Grip Lat Pulldowns
          12 @ 110 lbs.
          10 @ 145 lbs.
          8 @ 165 lbs.
          6 @ 197.5 lbs., 6 @ 165 lbs., 6 @ 137.5 lbs., 6 @ 110 lbs.

 * Leg Press, PWO
          12 @ 180 lbs.
          12 @ 270 lbs.
          10 @ 360 lbs.
          8 @ 450 lbs., 8 @ 360 lbs., 8 @ 270 lbs., 8 @ 180 lbs.

* Seated Dumbbell Overhead Press / Decline Crunches to OHP / Russian Twists
          12 @ 35 lbs. / 8 / 8
          10 @ 45 lbs. / 8 / 8
          8 @ 50 lbs. / 8 / 8
          8 @ 55 lbs., 68@ 45 lbs., 8 @ 35 lbs. / (8 / 8) * 4

* 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."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #3077 on: May 24, 2018, 01:45:40 PM »

05/24/2018 - Run at Work

Ran 5.80 miles in 1:02:14, 10:44 per mile.  Good run today.   Warmest run of the year so far, but 15 degrees cooler than tomorrow so I ran today and will ride tomorrow.
"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 #3078 on: May 25, 2018, 08:59:08 AM »
5/25/2018 Ė Day 3 of my 3 day split

Got to the Gym at 5:10 am.
 
 * Stretch

* Warm-up
         34 minutes Running on the track and Hitting the heavy bag.  2 laps running, 90 seconds on the bag, repeat.

* Barbell Bench Press
          10 @ 135 lbs.
          10 @ 155 lbs.
          10 @ 175 lbs.
          8 @ 195 lbs.
          6 @ 205 lbs.
          4 @ 215 lbs.
          2 @ 225 lbs.
          3 @ 215 lbs.
          4 @ 205 lbs.
          6 @ 195 lbs.
          8 @ 175 lbs.
          10 @ 155 lbs.
 
* Narrow Grip EZ-Bar Curls, Back Against Wall
          12 @ 40 lbs.
          10 @ 50 lbs.
          8 @ 60 lbs.
          8 @ 70 lbs.
          6 @ 80 lbs.
          4 @ 90 lbs.
          4 @ 90 lbs.
          6 @ 70 lbs.
          10 @ 50 lbs.

* Hammer Strength Incline Press
          10 @ 100 lbs.
          8 @ 140 lbs.
          8 @ 160 lbs.
          6 @ 180 lbs.
          6 @ 200 lbs.
          4 @ 220 lbs.
          6 @ 200 lbs.
          6 @ 170 lbs.
          8 @ 140 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.
          8 @ 185 lbs.
          8 @ 225 lbs.
          6 @ 255 lbs.
          6 @ 275 lbs.
          4 @ 295 lbs.
          4 @ 315 lbs.
          3 @ 330 lbs.
          4 @ 295 lbs.
          6 @ 265 lbs.
          8 @ 225 lbs., 8 @ 135 lbs.

* Incline Dumbbell Curls
          10 @ 20 lbs.
          10 @ 25 lbs.
          8 @ 30 lbs.
          6 @ 35 lbs.
          4 @ 40 lbs.
          6 @ 30 lbs.
          8 @ 25 lbs.

* Knee Raises / Good Mornings
         8 / 8 @ 45 lbs.
         8 / 8 @ 45 lbs.
         8 / 8 @ 45 lbs.
         8 / 8 @ 45 lbs.

 * 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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  • BigDaddy is in the house
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Re: BigDaddy - Faster, Stronger!
« Reply #3079 on: May 25, 2018, 01:51:02 PM »
05/25/2018 - Bike at Work

Biked 20.4 miles in 1:13:44, 16.6 mph average speed.  Good ride today.  Much warmer today, but it never got as humid as the first predicted, so it wasnít too bad.
"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."