Author Topic: BigDaddy - Faster, Stronger!  (Read 115470 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2790 on: September 19, 2017, 10:03:41 AM »
9/19/2017 Ė Workout with my Son

Got to the gym at 5:10 am.

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Incline Dumbbell Press Press
          12 @ 45 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          6 @ 75 lbs., 6 @ 65 lbs., 6 @ 60 lbs., 6 @ 50 lbs.

* Wide, Prone Grip Lat Cable Pulldowns
          12 @ 117.5 lbs.
          10 @ 150 lbs.
          8 @ 177.5 lbs.
          6 @ 205 lbs., 6 @ 177.5 lbs., 6 @ 150 lbs., 6 @ 130 lbs.
 
 * Front Squats
          10 @ 75 lbs.
          10 @ 75 lbs.
          10 @ 75 lbs.
          10 @ 75 lbs., 10 @ bodyweight.

* Standing Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 115 lbs.
          6 @ 125 lbs., 6 @ 115 lbs., 6 @ 105 lbs., 6 @ 95 lbs.

* Decline Crunches, Twisting Crunches, Alternated
         15 + 25 lbs.
         15 + 25 lbs.
         15 + 25 lbs.
         15 + 25 lbs.

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

* Stretch

Workout totaled 1 hour 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 #2791 on: September 19, 2017, 01:27:50 PM »
09/19/2017 - Run at Work

Ran 5.25 miles in 50:03, 9:32 per mile. Excellent run today.   The rain mostly held off long enough for us to get the run in.  Just a little drizzle towards the end of the run.  My pace is slowly increasing now that Iím running more frequently.
"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 #2792 on: September 20, 2017, 09:41:38 AM »
9/20/2017 Ė Day 3 of my 3 day split

Got to the Gym at 5:15 am.   

* Stretch

* Warm-up
         12 Minutes on the Arc Trainer

* Barbell Bench Press
          10 @ bar lbs.
          10 @ 115 lbs.
          10 @ 145 lbs.
          8 @ 175 lbs.
          6 @ 195 lbs.
          4 @ 215 lbs.
          3 @ 225 lbs.
          3 @ 225 lbs.
          4 @ 215 lbs.
          4 @ 205 lbs.
          6 @ 185 lbs., 6 @ 165 lbs., 6 @ 145 lbs., 6 @ 125 lbs.

* Prone Grip Bar Bicep Curls
          10 @ 55 lbs.
          10 @ 75 lbs.
          8 @ 85 lbs.
          6 @ 95 lbs.
          4 @ 105 lbs.
          4 @ 115 lbs.
          4 @ 120 lbs.
          4 @ 110 lbs.
          5 @ 100 lbs.
          6 @ 85 lbs., 6 @ 75 lbs., 6 @ 65 lbs., 6 @ 55 lbs.

* Barbell Incline Press
          10 @ 95 lbs.
          10 @ 115 lbs.
          8 @ 135 lbs.
          6 @ 155 lbs.
          4 @ 165 lbs.
          4 @ 175 lbs.
          4 @ 185 lbs.
          4 @ 175 lbs.
          4 @ 165 lbs.
          6 @ 155 lbs., 6 @ 135 lbs., 6 @ 125 lbs., 6 @ 115 lbs.

* Sumo Barbell Deadlifts
          10 @ 135 lbs.
          10 @ 135 lbs.
          10 @ 185 lbs.
          8 @ 225 lbs.
          6 @ 255 lbs.
          6 @ 275 lbs.
          4 @ 295 lbs.
          4 @ 315 lbs.
          3 @ 325 lbs.
          4 @ 305 lbs.
          4 @ 305 lbs.
          4 @ 295 lbs.
          6 @ 275 lbs., 8 @ 225 lbs.

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

* Icarrian Pec Fly Machine
          10 @ 140 lbs.
          10 @ 160 lbs.
          8 @ 180 lbs.
          8 @ 200 lbs.
          8 @ 220 lbs.
          8 @ 240 lbs.

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

* Hollow Spoon Crunches / One-Legged Glute Raises
         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 43 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 #2793 on: September 20, 2017, 01:54:29 PM »
09/20/2017 - Run at Work

Ran 6.30 miles in 1:07:43, 10:45 per mile.  Decent run today.  This is third day of running in a row, and after deadlifts this morning :), so I took an easy pace for 10k.  Cool and a light drizzle out, but still very humid.
"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 #2794 on: September 21, 2017, 09:50:20 AM »
9/21/2017 Ė Workout with my Son

Got to the gym at 5:05 am.   

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

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

* Wide Grip Seated Cable Rows
          12 @ 170 lbs.
          10 @ 210 lbs.
          8 @ 237.5 lbs.
          6 @ 265 lbs., 6 @ 220 lbs., 6 @ 205 lbs., 6 @ 185 lbs.

 * Hex-Bar Deadlifts
          10 @ 165 lbs.
          10 @ 215 lbs.
          8 @ 265 lbs.
          4 @ 315 lbs., 4 @ 265 lbs., 4 @ 215 lbs., 6 @ 145 lbs.

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

* Captainís Chair Knee Raises
         10, 10, 10, 10

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

* Stretch

Workout totaled 1 hour and 22 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 #2795 on: September 21, 2017, 02:29:36 PM »

09/21/2017 - Bike at Work

Biked 25.1 miles in 1:25:05, 17.7 mph average speed.  Good ride today.  It finally dried up enough to ride, which I really needed after 3 days straight of running!  Also, after weeks of procrastinating, I actually replaced the tire on my bike, so now I donít have threads showing through :)
"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 #2796 on: September 22, 2017, 09:24:33 AM »
9/22/2017 Ė Day 1 of my 3 day split

Got to the gym at 5:20 am. 

* Stretch

* Warm-Up
         13 Minutes on the Arc Trainer

* Wide Grip Cable Lat Pulldowns
          10 @ 110 lbs.
          10 @ 150 lbs.
          8 @ 177.5 lbs.
          6 @ 197.5 lbs.
          4 @ 217.5 lbs.
          4 @ 230 lbs.
          4 @ 245 lbs.
          3 @ 257.5 lbs.
          4 @ 230 lbs.
          6 @ 205 lbs., 6 @ 177.5 lbs. 6 @ 150 lbs., 6 @ 130 lbs.

* Standing Overhead Barbell Triceps Extensions, EZ-Bar
          10 @ 40 lbs.
          10 @ 50 lbs.
          8 @ 60 lbs.
          8 @ 70 lbs.
          6 @ 80 lbs.
          4 @ 90 lbs.
          4 @ 90 lbs.
          4 @ 80 lbs.
          6 @ 70 lbs., 6 @ 60 lbs., 6 @ 50 lbs., 6 @ 40 lbs.

* Icarrian Seated Leg Press, Single Leg
          10 @ 100 lbs.
          10 @ 112.5 lbs.
          8 @ 125 lbs.
          8 @ 137.5 lbs.
          6 @ 150 lbs.
          4 @ 162.5 lbs.
          4 @ 175 lbs.
          4 @ 150 lbs.
          6 @ 125 lbs., 6 @ 100 lbs.

* Bent Over Dumbbell Rows
          10 @ 70 lbs.
          8 @ 95 lbs.
          8 @ 110 lbs.
          6 @ 120 lbs.
          6 @ 130 lbs.
          5 @ 130 lbs.
          4 @ 130 lbs.
          6 @ 115 lbs.
          6 @ 100 lbs., 6 @ 90 lbs., 6 @ 80 lbs.

* Icarrian Standing Calf Machine
          10 @ 200 lbs.
          10 @ 240 lbs.
          10 @ 280 lbs.
          8 @ 320 lbs.
          6 @ 360 lbs.
          10 @ 260 lbs.

* Narrow Grip Bench Press
         10 @ 115 lbs.
         10 @ 145 lbs.
         8 @ 165 lbs.
         6 @ 185 lbs.
         4 @ 205 lbs.
         3 @ 215 lbs.
         4 @ 205 lbs.
         6 @ 175 lbs., 6 @ 155., 6 @ 135 lbs., 6 @ 115 lbs.

* Romanian Deadlifts
          8 @ 115 lbs.
          8 @ 185 lbs.
          8 @ 235 lbs.
          6 @ 265 lbs.
          4 @ 295 lbs.
          3 @ 325 lbs.
          6 @ 265 lbs.
          6 @ 185 lbs.

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

* Narrow Grip Chinups / Decline Crunches
          3 / 12 + 35 lbs.
          3 / 12 + 35 lbs.
          3 / 12 + 35 lbs.
          3 / 12 + 35 lbs.

* Foam Rolling
         Hamstrings, Calves, Quads, Lower Back

* Stretch

Workout Totaled: 2 hours and 39 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 #2797 on: September 22, 2017, 01:48:15 PM »
09/22/2017 - Run at Work

Ran 6.45 miles in 1:02:35, 9:42 per mile.  Excellent run today.   Much better run today than Wednesday.   This loop even has hills and we still went much faster than Wednesday.   What a difference a day off from running makes.
"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 #2798 on: September 24, 2017, 09:26:57 AM »

9/24/2017 Ė Workout with my Son

Got to the gym at 6:50 am.

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Incline Dumbbell Press Press
          12 @ 45 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          6 @ 75 lbs.
          4 @ 80 lbs., 6 @ 70 lbs., 6 @ 60 lbs., 6 @ 50 lbs.

* Wide, Prone Grip Lat Cable Pulldowns
          12 @ 110 lbs.
          10 @ 150 lbs.
          8 @ 170 lbs.
          6 @ 190 lbs.
          6 @ 210 lbs., 6 @ 190 lbs., 6 @ 170 lbs., 6 @ 150 lbs.
 
 * Leg Press, PWO
          12 @ 180 lbs.
          10 @ 320 lbs.
          8 @ 460 lbs.
          6 @ 550 lbs.
          4 @ 650 lbs., 6 @ 560 lbs., 6 @ 470 lbs., 6 @ 380 lbs.

* Standing Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 115 lbs.
          6 @ 130 lbs.
          4 @ 140 lbs., 6 @ 125 lbs., 6 @ 115 lbs., 6 @ 105 lbs.

* Hollow Spoon Crunches / One-Legged Glute Raises / Pushups
         8 / 6 each side / 8
         8 / 6 each side / 8
         8 / 6 each side / 8
         8 / 6 each side / 8

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

* Stretch

Workout totaled 1 hour and 44 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 #2799 on: September 25, 2017, 10:06:24 AM »

9/25/2017 Ė Day 2 of my 3 day split

Got to the gym at 5:30 am.

* Stretch

* Warmup
         13 minutes on the Arc Trainer.

 * Standing, Overhead Barbell Press
          10 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 115 lbs.
          6 @ 125 lbs.
          4 @ 135 lbs.
          4 @ 140 lbs.
          4 @ 145 lbs.
          3 @ 150 lbs.
          4 @ 140 lbs.
          6 @ 125 lbs., 6 @ 115 lbs., 6 @ 105 lbs., 6 @ 95 lbs.

 * Barbell Squats
          10 @ bodyweight
          10 @ bar
          10@ 95 lbs.
          8 @ 135 lbs.
          8 @ 165 lbs.
          8 @ 195 lbs.
          6 @ 215 lbs.
          4 @ 235 lbs.
          4 @ 245 lbs.
          3 @ 255 lbs.
          3 @ 265 lbs.
          2 @ 275 lbs.
          4 @ 245 lbs.
          6 @ 225 lbs., 6 @ 205 lbs., 6 @ 185 lbs., 6 @ 155 lbs.

* Dumbbell Power Partial / Dumbbell Front Raise
          8 @ 20 lbs. / 8 @ 20 lbs.
          6 @ 25 lbs. / 6 @ 25 lbs.
          6 @ 30 lbs. / 6 @ 30 lbs.
          4 @ 35 lbs. / 4 @ 35 lbs.
          4 @ 40 lbs. / 4 @ 40 lbs.
          4 @ 40 lbs. / 4 @ 40 lbs.
          6 @ 30 lbs., / 6 @ 30 lbs., 6 @ 25 lbs. / 6 @ 25 lbs., 6 @ 20 lbs. / 6 @ 20 lbs.

* Machine Rear Delt Flys
          10 @ 80 lbs.
          10 @ 100 lbs.
          8 @ 120 lbs.
          6 @ 140 lbs.
          4 @ 160 lbs.
          4 @ 180 lbs.
          4 @ 160 lbs.
          6 @ 120 lbs., 6 @ 100 lbs., 6 @ 80 lbs.

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

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

* Ab Wheel Rollouts / Standing Dumbbell Arnold Presses / Dumbbell Rear Delt Rows
        8 / 8 @ 35 lbs. / 8 @ 35 lbs.
        8 / 8 @ 35 lbs. / 8 @ 35 lbs.
        8 / 8 @ 35 lbs. / 8 @ 35 lbs.
        8 / 8 @ 35 lbs. / 8 @ 35 lbs.
        8 / 8 @ 35 lbs. / 8 @ 35 lbs.

 * Foam Rolling
         Hamstrings, Calves, Quads, Lower Back

* 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."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2800 on: September 25, 2017, 02:41:29 PM »
09/25/2017 - Bike at Work

Biked 24.6 miles in 1:19:47, 18.5 mph average speed.  The ride was going awesome until my rear derailleur exploded just a half mile from the end of the ride.  It bent some spokes on the wheel as well.  This isnít going to be cheap ☹


"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 #2801 on: September 26, 2017, 09:13:23 AM »
9/26/2017 Ė Workout with my Son

Got to the gym at 5:10 am.   

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 165 lbs.
          8 @ 195 lbs.
          6 @ 215 lbs., 6 @ 195 lbs., 6 @ 175 lbs., 6 @ 155 lbs.

* Wide Grip Seated Cable Rows
          12 @ 170 lbs.
          10 @ 210 lbs.
          8 @ 250 lbs.
          5 @ 290 lbs., 5 @ 250 lbs., 6 @ 215 lbs., 6 @ 190 lbs.

 * Goblet Squats
          10 @ 53 lbs.
          10 @ 62 lbs.
          10 @ 62 lbs.
          10 @ 62 lbs. , 10 @ bodyweight.

* Seated Overhead Dumbbell Press
          12 @ 40 lbs.
          10 @ 50 lbs.
          8 @ 60 lbs.
          6 @ 65 lbs., 6 @ 60 lbs., 6 @ 50 lbs., 6 @ 40 lbs.

* Decline Crunches, Twisting Crunches, Alternated
         100

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

* Stretch

Workout totaled 1 hour 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 #2802 on: September 26, 2017, 02:35:08 PM »

09/26/2017 - Bike at Work

Biked 25.4 miles in 1:27:05, 17.5 mph average speed.  Good ride today.  I brought my hybrid in and rode that since I wonít be able to get my road bike to the shop for a few days.  Awesome weather out there today.
"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 #2803 on: September 27, 2017, 09:30:43 AM »
9/27/2017 Ė Day 3 of my 3 day split

Got to the Gym at 5:15 am.   

* Stretch

* Warm-up
         13 Minutes on the Arc Trainer

* Barbell Bench Press
          10 @ 115 lbs.
          10 @ 145 lbs.
          8 @ 175 lbs.
          6 @ 195 lbs.
          4 @ 215 lbs.
          3 @ 225 lbs.
          2 @ 230 lbs.
          3 @ 225 lbs.
          4 @ 215 lbs.
          6 @ 205 lbs.
          6 @ 185 lbs., 6 @ 165 lbs., 6 @ 145 lbs.

* Prone Grip Bar Bicep Curls
          10 @ 55 lbs.
          8 @ 75 lbs.
          6 @ 95 lbs.
          4 @ 105 lbs.
          4 @ 115 lbs.
          4 @ 120 lbs.
          3 @ 125 lbs.
          4 @ 115 lbs.
          6 @ 105 lbs.
          6 @ 95 lbs., 6 @ 75 lbs., 6 @ 65 lbs.

* Barbell Incline Press
          10 @ 95 lbs.
          10 @ 125 lbs.
          8 @ 145 lbs.
          6 @ 165 lbs.
          4 @ 175 lbs.
          4 @ 185 lbs.
          4 @ 175 lbs.
          4 @ 165 lbs.
          6 @ 155 lbs., 6 @ 145 lbs., 6 @ 135 lbs.

* Sumo Barbell Deadlifts
          8 @ 135 lbs.
          8 @ 135 lbs.
          8 @ 185 lbs.
          8 @ 225 lbs.
          6 @ 255 lbs.
          6 @ 285 lbs.
          4 @ 305 lbs.
          4 @ 325 lbs.
          3 @ 335 lbs.
          4 @ 315 lbs.
          4 @ 315 lbs.
          4 @ 295 lbs.
          6 @ 275 lbs.
          8 @ 225 lbs., 8 @ 135 lbs.

* Dumbbell Concentration Curls
          10 @ 40 lbs.
          8 @ 50 lbs.
          6 @ 55 lbs.
          4 @ 60 lbs.
          3 @ 65 lbs.
          4 @ 60 lbs.
          6 @ 55 lbs., 6 @ 45 lbs.

* Icarrian Pec Fly Machine
          10 @ 140 lbs.
          10 @ 180 lbs.
          8 @ 220 lbs.
          6 @ 260 lbs.
          6 @ 280 lbs.
          6 @ 280 lbs.
          8 @ 220 lbs.

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

* Hollow Spoon Crunches / One-Legged Glute Raises / Pushups
         8 / 6 each side / 8
         8 / 6 each side / 8
         8 / 6 each side / 8
         8 / 6 each side / 8

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

 * Stretch

Workout Totaled 2 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."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2804 on: September 27, 2017, 02:17:47 PM »
09/27/2017 - Bike at Work

Biked 23.7 miles in 1:21:43, 17.4 mph average speed.  Good ride today.  Still riding the hybrid, so Iím happy with the average speed.   For the end of September in New England, it was might warm out there today.  At least I remembered to fill my water bottle this time!
"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."