Author Topic: BigDaddy - Faster, Stronger!  (Read 107714 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2820 on: October 11, 2017, 03:06:56 PM »
10/11/2017 - Bike at Work

Biked 25.1 miles in 1:25:05, 17.7 mph average speed.  Good ride today.  The rain held off, so we were able to get out today.  Good pace today, and Iím still on the hybrid.  I really need to call the bike shop and see if my road bike is done. 
"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 #2821 on: October 12, 2017, 09:39:10 AM »
10/12/2017 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
          15 @ 50 lbs.
          12 @ 60 lbs.
          10 @ 70 lbs.
          8 @ 75 lbs., 6 @ 65 lbs., 6 @ 60 lbs., 6 @ 50 lbs.

* Wide, Prone Grip Lat Cable Pulldowns
          15 @ 130 lbs.
          12 @ 157.5 lbs.
          10 @ 185 lbs.
          8 @ 210 lbs., 6 @ 170 lbs., 6 @ 150 lbs., 6 @ 130 lbs.
 
 * Leg Press, PWO
          12 @ 230 lbs.
          10 @ 410 lbs.
          10 @ 500 lbs.
          8 @ 575 lbs., 6 @ 485 lbs., 6 @ 395 lbs., 6 @ 305 lbs.

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

* Decline Crunches, Twisting Crunches, Alternated
         75

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

* Stretch

Workout totaled 1 hour and 21 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 #2822 on: October 12, 2017, 02:04:56 PM »
10/12/2017 - Run at Work

Ran 7.80 miles in 1:14:05, 9:30 per mile.  Excellent run today.   Took the long route across the river since the weather was so nice, and ran a consistent pace the whole distance.  Felt good to just eat up some miles.
"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 #2823 on: October 13, 2017, 09:51:17 AM »
10/13/2017 Ė Day 3 of my 3 day split

Got to the Gym at 5:20 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 @ 210 lbs.
          4 @ 220 lbs.
          3 @ 230 lbs.
          3 @ 225 lbs.
          4 @ 215 lbs.
          6 @ 205 lbs.
          8 @ 185 lbs.
          6 @ 165 lbs., 6 @ 145 lbs., 6 @ 135 lbs.

* Prone Grip Bar Biceps Curls
          10 @ 55 lbs.
          10 @ 75 lbs.
          8 @ 95 lbs.
          6 @ 105 lbs.
          4 @ 115 lbs.
          3 @ 120 lbs.
          4 @ 115 lbs.
          4 @ 105 lbs.
          6 @ 95 lbs.
          6 @ 85 lbs., 6 @ 75 lbs., 6 @ 65 lbs.

* Barbell Incline Press
          10 @ 105 lbs.
          10 @ 125 lbs.
          8 @ 145 lbs.
          6 @ 165 lbs.
          4 @ 175 lbs.
          3 @ 185 lbs.
          4 @ 175 lbs.
          4 @ 165 lbs.
          6 @ 155 lbs.
          6 @ 145 lbs., 6 @ 125 lbs., 6 @ 115 lbs.

* Sumo Barbell Deadlifts
          8 @ 135 lbs.
          8 @ 135 lbs.
          8 @ 185 lbs.
          8 @ 235 lbs.
          6 @ 265 lbs.
          4 @ 285 lbs.
          4 @ 305 lbs.
          4 @ 315 lbs.
          3 @ 325 lbs.
          4 @ 305 lbs.
          4 @ 305 lbs.
          4 @ 285 lbs.
          6 @ 255 lbs., 6 @ 235 lbs.
 
* Dumbbell Concentration Curls
          10 @ 40 lbs.
          8 @ 50 lbs.
          6 @ 55 lbs.
          4 @ 60 lbs.
          3 @ 65 lbs.
          4 @ 60 lbs.
          6 @ 50 lbs., 6 @ 40 lbs.

* Dumbbell Chest Fly
          10 @ 20 lbs.
          10 @ 25 lbs.
          10 @ 30 lbs.
          8 @ 35 lbs.
          8 @ 40 lbs.
          6 @ 45 lbs.
          4 @ 50 lbs.
          8 @ 30 lbs.

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

* Hollow Spoon Crunches / Glute Raises / Pushups
         8 / 8 / 8
         8 / 8 / 8
         8 / 8 / 8
         8 / 8 / 8

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

 * Stretch

Workout Totaled 2 hours 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 #2824 on: October 13, 2017, 02:16:17 PM »
10/13/2017 - Bike at Work

Biked 12.5 miles in 0:44:07, 17.0 mph average speed.  Well that was a crappy ride.  I finally get my road bike back from getting the derailleur fixed, and it worked great.  Problem was the 3 flat tires in 12.5 miles.  The first one was a major blowout at over 20mph.  I think that damaged the tires itself.  3 miles later another blowout, and then final hissing leak at 12.5 miles.  I used up all the tubes and CO2 cartridges I had, so I was done.   Now I need to replace the tire, the tubes I used, the CO2 cartridges.  I also need to smooth out the damage to the edge of the rim from the first blowout.  There last 2 rides have been very expensive! :(
"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 #2825 on: October 16, 2017, 09:48:14 AM »
10/15/2017 Ė Workout with my Son

Got to the gym at 6:45 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., 4 @ 205 lbs., 6 @ 185 lbs., 6 @ 165 lbs.

* Wide Grip Seated Cable Rows
          12 @ 170 lbs.
          10 @ 210 lbs.
          8 @ 245 lbs.
          6 @ 270 lbs.
          4 @ 305 lbs., 4 @ 265 lbs., 6 @ 225 lbs., 6 @ 185 lbs.

 * Hex Bar Deadlifts
          12 @ 145 lbs.
          10 @ 215 lbs.
          8 @ 245 lbs.
          6 @ 275 lbs.
          4 @ 305 lbs., 4 @ 255 lbs., 6 @ 215 lbs., 6 @ 165 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 / Glute Raises / Pushups
         10 / 6 / 10
         10 / 6 / 10
         10 / 6 / 10
         10 / 6 / 10

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

* Stretch

Workout totaled 1 hour and 39 minutes.

10/16/2017 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
          12 @ 110 lbs.
          10 @ 130 lbs.
          8 @ 150 lbs.
          8 @ 170 lbs.
          8 @ 185 lbs.
          8 @ 197.5 lbs.
          8 @ 205 lbs.
          8 @ 190 lbs.
          8 @ 170 lbs.
          8 @ 150 lbs. 8 @ 130 lbs., 8 @ 110 lbs.

* Standing Overhead Triceps Extensions, EZ-Curl Bar
          12 @ 40 lbs.
          10 @ 50 lbs.
          8 @ 60 lbs.
          8 @ 70 lbs.
          8 @ 80 lbs.
          8 @ 80 lbs.
          8 @ 70 lbs.
          4 @ 100 lbs.
          8 @ 60 lbs., 8 @ 50 lbs., 8 @ 40 lbs.

* Leg Press Machine, Single Leg
          12 @ 67.5 lbs.
          10 @ 87.5 lbs.
          8 @ 100 lbs.
          8 @ 112.5 lbs.
          8 @ 125 lbs.
          8 @ 125 lbs.
          8 @ 112.5 lbs.
          8 @ 87.5 lbs., 8 @ 75 lbs., 8 @ 67.5 lbs.

 * Bent Over Dumbbell Rows
          12 @ 70 lbs.
          10 @ 80 lbs.
          8 @ 90 lbs.
          8 @ 100 lbs.
          8 @ 105 lbs.
          8 @ 110 lbs.
          8 @ 115 lbs.
          8 @ 105 lbs.
          8 @ 95 lbs., 8 @ 85 lbs., 8 @ 75 lbs.

* Icarrian Calf Machine
          12 @ 200 lbs.
          10 @ 240 lbs.
          8 @ 280 lbs.
          8 @ 300 lbs.
          8 @ 320 lbs.
          8 @ 340 lbs.
          8 @ 360 lbs.
          12 @ 260 lbs.

* Narrow Grip Bench Press
         12 @ 115 lbs.
         10 @ 135 lbs.
         8 @ 155 lbs.
         8 @ 165 lbs.
         8 @ 175 lbs.
         8 @ 185 lbs.
         7 @ 175 lbs.
         8 @ 155 lbs., 8 @ 135 lbs., 8 @ 115 lbs.

* Romanian Deadlifts
          12 @ 115 lbs.
          10 @ 165 lbs.
          8 @ 195 lbs.
          8 @ 215 lbs.
          8 @ 235 lbs.
          8 @ 255 lbs.
          8 @ 235 lbs.
          8 @ 195 lbs., 8 @ 165 lbs.

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

* Narrow Grip Chinups / Decline Crunches, Twisting Crunches, Alternated
          2 / 16 + 35 lbs.
          2 / 16 + 35 lbs.
          2 / 16 + 35 lbs.
          1 / 16 + 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 #2826 on: October 16, 2017, 01:38:00 PM »
10/16/2017 - Run at Work

Ran 6.75 miles in 1:04:09, 9:30 per mile.  Excellent run today.   Cool, Cloudy and Windy today, so we decided to run instead of bike.  Iím in a 9:30 pace groove, which is ok after being around 10:00 all summer.
"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 #2827 on: Today at 08:20:53 AM »
10/17/2017 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
          15 @ 50 lbs.
          12 @ 60 lbs.
          10 @ 70 lbs.
          6 @ 80 lbs., 6 @ 70 lbs., 6 @ 60 lbs., 6 @ 50 lbs.

* Wide, Prone Grip Lat Cable Pulldowns
          12 @ 130 lbs.
          10 @ 157.5 lbs.
          8 @ 185 lbs.
          6 @ 210 lbs., 6 @ 170 lbs., 6 @ 130 lbs., 6 @ 110 lbs.
 
 * Leg Press, PWO
          12 @ 270 lbs.
          10 @ 450 lbs.
          8 @ 540 lbs.
          6 @ 620 lbs., 6 @ 530 lbs., 6 @ 440 lbs., 6 @ 350 lbs.

* Seated Overhead Dumbbell Press
          12 @ 40 lbs.
          10 @ 50 lbs.
          8 @ 60 lbs.
          8 @ 60 lbs., 7 @ 50 lbs., 7 @ 40 lbs.

* Knee Raises
         10, 10, 10, 10

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

* Stretch

Workout totaled 1 hour and 23 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 #2828 on: Today at 12:57:26 PM »

10/17/2017 - Run at Work

Ran 6.40 miles in 58:08, 9:05 per mile.  Excellent run today.   I guess I broke out from the 9:30 rut, and crushed the run today.    Itís amazing how much faster I can run in the cooler weather.
"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."