Author Topic: BigDaddy - Faster, Stronger!  (Read 107865 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2805 on: September 29, 2017, 09:54:55 AM »
9/29/2017 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 @ 185 lbs.
          6 @ 210 lbs.
          4 @ 230 lbs.
          4 @ 245 lbs.
          3 @ 257.5 lbs.
          4 @ 245 lbs.
          4 @ 230 lbs.
          6 @ 210 lbs.
          6 @ 190 lbs. 6 @ 170 lbs., 6 @ 130 lbs.

* Standing Overhead Triceps Extensions, Prone Grip Bar
          10 @ 55 lbs.
          10 @ 65 lbs.
          8 @ 75 lbs.
          6 @ 85 lbs.
          4 @ 90 lbs.
          4 @ 95 lbs.
          3 @ 100 lbs.
          4 @ 95 lbs.
          6 @ 85 lbs.
          6 @ 75 lbs., 6 @ 70 lbs., 6 @ 65 lbs.

* Icarrian Seated Leg Press, Single Leg
          10 @ 75 lbs.
          10 @ 100 lbs.
          10 @ 112.5 lbs.
          8 @ 125 lbs.
          8 @ 137.5 lbs.
          6 @ 150 lbs.
          4 @ 162.5 lbs.
          4 @ 175 lbs.
          6 @ 137.5 lbs., 6 @ 112.5 lbs., 6 @ 87.5 lbs.

* Bent Over Dumbbell Rows
          10 @ 80 lbs.
          8 @ 100 lbs.
          6 @ 120 lbs.
          6 @ 130 lbs.
          3 @ 145 lbs.
          3 @ 145 lbs.
          4 @ 130 lbs.
          6 @ 120 lbs.
          6 @ 105 lbs., 6 @ 95 lbs., 6 @ 85 lbs.

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

* Narrow Grip Bench Press
         10 @ 115 lbs.
         10 @ 145 lbs.
         8 @ 165 lbs.
         6 @ 185 lbs.
         4 @ 205 lbs.
         3 @ 220 lbs.
         4 @ 200 lbs.
         6 @ 175 lbs., 6 @ 155., 6 @ 135 lbs.

* Romanian Deadlifts
          8 @ 135 lbs.
          8 @ 185 lbs.
          8 @ 225 lbs.
          6 @ 265 lbs.
          4 @ 295 lbs.
          4 @ 315 lbs.
          4 @ 335 lbs.
          4 @ 295 lbs.
          6 @ 265 lbs., 6 @ 225 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, Twisting Crunches, Alternated
          3 / 20 + 25 lbs.
          2 / 20 + 25 lbs.
          2 / 20 + 25 lbs.
          2 / 20 + 25 lbs.

* Foam Rolling
         Hamstrings, Calves, Quads, Lower Back

* 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 #2806 on: September 29, 2017, 02:06:49 PM »
09/29/2017 - Run at Work

Ran 7.80 miles in 1:14:10, 9:31 per mile.  Excellent run today.  Couldnít get out for cardio yesterday, so I took a nice long run today.  Weather was perfect for running.  Very consistent pace today, only 16 seconds between the fastest and slowest mile.
"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 #2807 on: September 30, 2017, 10:53:41 AM »
9/30/2017 Ė Spinning at Home

Rode 44.25 miles in 2:12:59 on the spin bike at home.   Took a nice long ride on the spin bike on this rainy morning.  Wonder Woman is a long movie, but I kept cranking the whole 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."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2808 on: October 01, 2017, 01:29:18 PM »
10/1/2017 Ė Workout with my Son

Got to the gym at 6:50 am.   

 * 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., 6 @ 195 lbs., 6 @ 175 lbs., 6 @ 155 lbs.

* Wide Grip Seated Cable Rows
          12 @ 170 lbs.
          10 @ 210 lbs.
          8 @ 250 lbs.
          6 @ 277.5 lbs.
          4 @ 305 lbs., 6 @ 265 lbs., 6 @ 225 lbs., 6 @ 105 lbs.

 * Leg Press, PWO
          12 @ 180 lbs.
          10 @ 360 lbs.
          8 @ 450 lbs.
          6 @ 550 lbs.
          4 @ 640 lbs., 4 @ 550 lbs., 6 @ 460 lbs., 6 @ 370 lbs.

* Standing Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 115 lbs.
          6 @ 135 lbs.
          4 @ 145 lbs., 6 @ 125 lbs., 6 @ 105 lbs., 6 @ 95 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 45 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 #2809 on: October 02, 2017, 10:16:09 AM »
10/2/2017 Ė Day 2 of my 3 day split

Got to the gym at 5:20 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 @ 145 lbs.
          3 @ 150 lbs.
          3 @ 150 lbs.
          4 @ 145 lbs.
          4 @ 135 lbs.
          6 @ 125 lbs., 6 @ 115 lbs., 6 @ 105 lbs., 6 @ 95 lbs.

 * Barbell Squats
          8 @ bar
          8 @ 95 lbs.
          8 @ 135 lbs.
          8 @ 165 lbs.
          8 @ 185 lbs.
          6 @ 205 lbs.
          6 @ 225 lbs.
          4 @ 245 lbs.
          4 @ 255 lbs.
          3 @ 265 lbs.
          2 @ 275 lbs.
          4 @ 245 lbs.
          4 @ 225 lbs.
          6 @ 205 lbs., 6 @ 185 lbs., 6 @ 165 lbs., 6 @ 135 lbs.

* Cable Lateral Raises / Cable Front Raises
          10 @ 15 lbs. / 10 @ 15 lbs.
          8 @ 20 lbs. / 8 @ 20 lbs.
          8 @ 25 lbs. / 8 @ 25 lbs.
          6 @ 30 lbs. / 6 @ 30 lbs.
          6 @ 35 lbs. / 6 @ 35 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 @ 180 lbs.
          4 @ 160 lbs.
          6 @ 140 lbs., 6 @ 120 lbs., 6 @ 100 lbs.

* Barbell Shoulder Shrugs
          10 @ 185 lbs.
          10 @ 275 lbs.
          8 @ 345 lbs.
          6 @ 405 lbs.
          4 @ 425 lbs.
          4 @ 425 lbs.
          6 @ 345 lbs., 6 @ 275 lbs., 6 @ 185 lbs.

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

* Ab Wheel Rollouts / Standing Dumbbell Arnold Presses / Dumbbell Rear Delt Rows
        8 / 6 @ 30 lbs. / 6 @ 30 lbs.
        8 / 6 @ 35 lbs. / 6 @ 35 lbs.
        8 / 6 @ 40 lbs. / 6 @ 40 lbs.
        8 / 6 @ 45 lbs. / 6 @ 45 lbs.
        8 / 6 @ 35 lbs. / 6 @ 35 lbs.

 * Foam Rolling
         Hamstrings, Calves, Quads, Lower Back

* Stretch

Workout Totaled 2 hours and 40 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 #2810 on: October 02, 2017, 03:05:36 PM »

10/02/2017 - Bike at Work

Biked 24.7 miles in 1:27:42, 16.9 mph average speed.  Decent ride today.  My riding buddy pieced together a strange route today, so I wasnít able to take off and push the pace on him.  I think that might have been his evil plan from the start!
"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 #2811 on: October 03, 2017, 08:25:46 AM »
10/3/2017 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 @ 50 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          5 @ 80 lbs., 5 @ 70 lbs., 6 @ 60 lbs., 6 @ 50 lbs.

* Wide, Prone Grip Lat Cable Pulldowns
          12 @ 130 lbs.
          10 @ 170 lbs.
          8 @ 197.5 lbs.
          6 @ 225 lbs., 6 @ 190 lbs., 6 @ 170 lbs., 6 @ 150 lbs.
 
 * Front Squats
          10 @ 45 lbs.
          10 @ 65 lbs.
          10 @ 75 lbs.
          8 @ 85 lbs., 6 @ 65 lbs., 6 @ 45 lbs., 6 @ bodyweight.

* Seated Overhead Dumbbell Press
          12 @ 40 lbs.
          10 @ 50 lbs.
          8 @ 60 lbs.
          6 @ 65 lbs., 6 @ 55 lbs., 6 @ 50 lbs., 6 @ 45 lbs.

* Decline Crunches, Twisting Crunches, Alternated
         20, 20, 20, 20

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

* Stretch

Workout totaled 1 hour and 19 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 #2812 on: October 03, 2017, 01:52:52 PM »
10/03/2017 - Run at Work

Ran 6.80 miles in 1:05:00, 9:34 per mile.  Good run today.  Awesome weather for a run today, 68 and sunny with a breeze.   Fall and Spring are definitely the best times for running in New England.  Iím able to push the pace more without overheating.
"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 #2813 on: October 04, 2017, 10:02:11 AM »

10/4/2017 Ė Day 3 of my 3 day split

Got to the Gym at 5:25 am.   

* Stretch

* Warm-up
         13 Minutes on the Arc Trainer

* EZ-Bar Wide Grip Bicep Curls
          10 @ 50 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          8 @ 80 lbs.
          6 @ 90 lbs.
          4 @ 100 lbs.
          3 @ 110 lbs.
          4 @ 100 lbs.
          6 @ 80 lbs., 6 @ 70 lbs., 6 @ 60 lbs.
 
* Barbell Bench Press
          10 @ 115 lbs.
          10 @ 145 lbs.
          8 @ 165 lbs.
          8 @ 185 lbs.
          6 @ 205 lbs.
          4 @ 225 lbs.
          2 @ 230 lbs.
          2 @ 235 lbs.
          4 @ 225 lbs.
          4 @ 215 lbs.
          4 @ 205 lbs.
          6 @ 185 lbs., 6 @ 165 lbs., 6 @ 145 lbs.

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

* Barbell Incline Press
          10 @ 95 lbs.
          10 @ 125 lbs.
          8 @ 145 lbs.
          6 @ 165 lbs.
          6 @ 175 lbs.
          4 @ 185 lbs.
          4 @ 190 lbs.
          4 @ 180 lbs.
          6 @ 170 lbs.
          6 @ 160 lbs., 6 @ 140 lbs., 6 @ 120 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.
          4 @ 315 lbs.
          4 @ 305 lbs.
          4 @ 285 lbs.
          6 @ 275 lbs.
          6 @ 245 lbs., 6 @ 225 lbs.

* Icarrian Pec Fly Machine
          10 @ 200 lbs.
          8 @ 240 lbs.
          6 @ 280 lbs.
          6 @ 305 lbs.
          6 @ 325 lbs.
          4 @ 350 lbs.
          6 @ 305 lbs.
          6 @ 260 lbs., 6 @ 200 lbs.

* Running on the Track / Hitting the heavy bag
         15 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

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

 * Stretch

Workout Totaled 2 hours and 45 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 #2814 on: October 04, 2017, 02:29:33 PM »
10/04/2017 - Bike at Work

Biked 25.1 miles in 1:27:03, 17.3 mph average speed.  Good ride today.  I was solo, and on the hybrid, but the weather was awesome, so I couldnít pass up a ride.   Finally took the road bike into the shop.  Iím looking a new derailleur, hanger, cable, and the wheel needs trued.  Estimate was less than I expected, so thats 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 #2815 on: October 05, 2017, 09:03:32 AM »
10/5/2017 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.
          5 @ 215 lbs., 6 @ 185 lbs., 6 @ 155 lbs.

* Wide Grip Seated Cable Rows
          12 @ 170 lbs.
          10 @ 210 lbs.
          8 @ 250 lbs.
          6 @ 290 lbs., 6 @ 230 lbs., 6 @ 190 lbs., 6 @ 150 lbs.

 * Hex-Bar Deadlifts
          10 @ 145 lbs.
          10 @ 195 lbs.
          8 @ 225 lbs.
          6 @ 255 lbs., 4 @ 225 lbs., 6 @ 195 lbs., 6 @ 145 lbs.

* Standing Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 115 lbs.
          6 @ 135 lbs., 6 @ 115 lbs., 6 @ 95 lbs., 6 @ 75 lbs.

* Knee Raises
         12, 12, 12, 12

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

* Stretch

Workout totaled 1 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 #2816 on: October 05, 2017, 02:14:09 PM »

10/05/2017 - Bike at Work

Biked 24.3 miles in 1:24:46, 17.2 mph average speed.  Good ride today on the hybrid today.  Awesome weather for October, high 70ís and sunny. 
"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 #2817 on: October 06, 2017, 09:42:57 AM »
10/6/2017 Ė Day 1 of my 3 day split

Got to the gym at 5:15 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 @ 205 lbs.
          4 @ 225 lbs.
          4 @ 237.5 lbs.
          4 @ 225 lbs.
          6 @ 210 lbs.
          6 @ 190 lbs.
          6 @ 170 lbs. 6 @ 150 lbs., 6 @ 130 lbs.

* Standing Overhead Triceps Extensions, Prone Grip Bar
          10 @ 55 lbs.
          10 @ 65 lbs.
          8 @ 75 lbs.
          6 @ 85 lbs.
          4 @ 95 lbs.
          4 @ 100 lbs.
          4 @ 95 lbs.
          4 @ 90 lbs.
          6 @ 85 lbs.
          6 @ 75 lbs., 6 @ 65 lbs., 6 @ 55 lbs.

* Leg Press, Single Leg
          10 @ 105 lbs.
          8 @ 125 lbs.
          8 @ 135 lbs.
          8 @ 145 lbs.
          8 @ 155 lbs.
          8 @ 165 lbs.
          8 @ 175 lbs.
          10 @ 145 lbs., 10 @ 105 lbs.
* Bent Over Dumbbell Rows
          10 @ 80 lbs.
          8 @ 95 lbs.
          8 @ 110 lbs.
          6 @ 120 lbs.
          6 @ 130 lbs.
          6 @ 130 lbs.
          5 @ 130 lbs.
          4 @ 130 lbs.
          6 @ 120 lbs.
          6 @ 105 lbs., 6 @ 95 lbs., 6 @ 85 lbs.

* Icarrian Calf Machine
          10 @ 200 lbs.
          10 @ 280 lbs.
          10 @ 360 lbs.
          8 @ 400 lbs.
          8 @ 400 lbs.
          10 @ 320 lbs., 10 @ 240 lbs.

* Narrow Grip Bench Press
         10 @ 115 lbs.
         10 @ 145 lbs.
         8 @ 165 lbs.
         6 @ 185 lbs.
         4 @ 205 lbs.
         4 @ 215 lbs.
         4 @ 205 lbs.
         4 @ 195 lbs.
         6 @ 185 lbs.
         6 @ 165 lbs., 6 @ 145 lbs., 6 @ 125 lbs.

* Romanian Deadlifts
          8 @ 135 lbs.
          8 @ 185 lbs.
          8 @ 235 lbs.
          6 @ 275 lbs.
          4 @ 305 lbs.
          4 @ 325 lbs.
          3 @ 345 lbs.
          4 @ 305 lbs.
          6 @ 255 lbs., 6 @ 205 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, Twisting Crunches, Alternated
          3 / 16 + 25 lbs.
          3 / 16 + 25 lbs.
          3 / 16 + 25 lbs.
          3 / 16 + 25 lbs.
          3 / 16 + 25 lbs.

* Foam Rolling
         Hamstrings, Calves, Quads, Lower Back

* Stretch

Workout Totaled: 2 hours and 46 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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  • Posts: 3958
  • BigDaddy is in the house
  • Height: 6'6"
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Re: BigDaddy - Faster, Stronger!
« Reply #2818 on: October 06, 2017, 01:54:53 PM »
10/06/2017 - Run at Work

Ran 6.40 miles in 59:52, 9:21 per mile.  Excellent run today.  Overcast and cooler today, so we run instead of biked.   This was an out and back run on the trail, and I ran the second half about 15 seconds per mile faster than the first half.  First run under 9:30 average in quite a while.
"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 #2819 on: October 10, 2017, 09:00:18 AM »
10/10/2017 Ė Workout with my Son

Got to the gym at 5:10 am.   

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Bench Press
          15 @ 135 lbs.
          12 @ 165 lbs.
          10 @ 185 lbs.
          7 @ 205 lbs., 6 @ 175 lbs., 6 @ 155 lbs., 6 @ 135 lbs.

* Wide Grip Seated Cable Rows
          15 @ 170 lbs.
          12 @ 210 lbs.
          10 @ 230 lbs.
          8 @ 250 lbs., 6 @ 210 lbs., 6 @ 170 lbs., 6 @ 150 lbs.

 * Front Squats
          10 @ 45 lbs.
          10 @ 75 lbs.
          10 @ 85 lbs.
          8 @ 95 lbs., 6 @ 75 lbs., 6 @ bodyweight.

* Standing Overhead Barbell Press
          15 @ 75 lbs.
          12 @ 95 lbs.
          10 @ 115 lbs.
          8 @ 125 lbs., 6 @ 105 lbs., 6 @ 85 lbs., 6 @ 75 lbs.

* Knee Raises
         12, 12, 12, 12

* 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."