Author Topic: BigDaddy - Faster, Stronger!  (Read 170086 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #3165 on: September 13, 2018, 09:12:25 AM »
9/13/2018 Ė Workout with my Son

Got to the gym at 5:05 am.   

* Stretch

* Warmup
          21 minutes on the Arc Trainer.

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

* Seated Wide Grip Cable Rows
          12 @ 150 lbs.
          10 @ 197.5 lbs.
          8 @ 245 lbs.
          5 @ 285 lbs., 6 @ 237.5 lbs., 6 @ 197.5 lbs., 6 @ 157.5 lbs.
 
* Hex Bar Deadlifts
          10 @ 145 lbs.
          10 @ 195 lbs.
          8 @ 215 lbs.
          8 @ 235 lbs., 6 @ 195 lbs., 6 @ 165 lbs., 6 @ 145 lbs.

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

* Hollow Spoon Crunches /Glute Bridges
         8 / 8
         8 / 8
         8 / 8
         8 / 8

* 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 #3166 on: September 25, 2018, 09:37:39 AM »
9/25/2018 Ė Workout with my Son

Got to the gym at 5:05 am.   

* Stretch

* Warmup
          21 minutes on the Arc Trainer.

* Incline Dumbbell Press
          15 @ 40 lbs.
          12 @ 50 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs., 8 @ 50 lbs., 8 @ 40 lbs., 8 @ 35 lbs.

* Seated Wide Grip Cable Rows
          15 @ 150 lbs.
          12 @ 190 lbs.
          10 @ 210 lbs.
          8 @ 230 lbs., 6 @ 190 lbs., 6 @ 150 lbs., 6 @ 130 lbs.
 
* 12Ē Box Squats
          8 @ 45 lbs.
          8 @ 45 lbs.
          8 @ 45 lbs.
          8 @ 45 lbs.
          8 @ 45 lbs.

 * Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 105 lbs.
          6 @ 115 lbs., 6 @ 95 lbs., 6 @ 85 lbs., 6 @ 75 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 1 hour 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

  • Senior Member
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  • BigDaddy is in the house
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Re: BigDaddy - Faster, Stronger!
« Reply #3167 on: Today at 09:37:03 AM »

9/26/2018Ė Day 2 of my 3 day split

Got to the gym at 5:10 am.

* Stretch

* Warmup
         34 minutes Running on the track and Hitting the heavy bag.  3 laps running, 90 seconds on the bag, repeat.

 * Standing Overhead Barbell Press
          15 @ 65 lbs.
          12 @ 85 lbs.
          10 @ 95 lbs.
          8 @ 105 lbs.
          7 @ 115 lbs.
          6 @ 120 lbs.
          6 @ 115 lbs.
          6 @ 105 lbs.
          8 @ 95 lbs.
          8 @ 85 lbs.
          8 @ 90 lbs.

 * Barbell Squats
          8 @ bar.
          8 @ 95 lbs.
          8 @ 135 lbs.
          8 @ 165 lbs.
          6 @ 195 lbs.
          6 @ 215 lbs.
          4 @ 235 lbs.
          4 @ 245 lbs.
          4 @ 255 lbs.
          3 @ 265 lbs.
          4 @ 235 lbs.
          4 @ 205 lbs.
          6 @ 175 lbs.
          8 @ 135 lbs.

* Machine Rear Delt Flys
          15 @ 70 lbs.
          12 @ 90 lbs.
          10 @ 110 lbs.
          8 @ 120 lbs.
          8 @ 120 lbs.
          8 @ 120 lbs.
          8 @ 100 lbs.
          10 @ 80 lbs.

* Standing Arnold Dumbbell Press
          12 @ 25 lbs.
          10 @ 30 lbs.
          8 @ 35 lbs.
          8 @ 40 lbs.
          6 @ 45 lbs.
          6 @ 40 lbs.
          8 @ 35 lbs.
          8 @ 30 lbs.

* Barbell Shoulder Shrugs
          12 @ 135 lbs.
          10 @ 225 lbs.
          8 @ 295 lbs.
          8 @ 345 lbs.
          6 @ 395 lbs.
          6 @ 425 lbs.
          6 @ 375 lbs.
          8 @ 325 lbs.
          8 @ 255 lbs.

* Knee Raises / Good Mornings
         10 / 8 @ 65 lbs.
         10 / 8 @ 65 lbs.
         10 / 8 @ 65 lbs.
         10 / 8 @ 65 lbs.
   
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 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."