Author Topic: BigDaddy - Faster, Stronger!  (Read 153869 times)

Online BigDaddy

  • Senior Member
  • ****
  • Posts: 4235
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3105 on: Today at 09:14:14 AM »
6/20/2018 Ė Day 1 of my 3 day split

Got to the gym at 5:10 am. 

* Stretch

* Warm-Up
         33 minutes Running on the track and Hitting the heavy bag.  3 laps running, 90 seconds on the bag, repeat.  They moved the punching bags out of the nook next to the track, to downstairs.  Now I have to run my laps, run down the stairs, hit the bag and run back up the stairs to the track.  All so people can use the little nook to work out without people looking at them... Jerks!

* Wide Grip Cable Lat Pulldowns
          12 @ 110 lbs.
          10 @ 130 lbs.
          10 @ 150 lbs.
          8 @ 170 lbs.
          6 @ 190 lbs.
          5 @ 210 lbs.
          3 @ 230 lbs.
          4 @ 210 lbs.
          6 @ 190 lbs.
          8 @ 150 lbs.
          10 @ 110 lbs.
 
* EZ-Bar Overhead Triceps Extensions
          12 @ 40 lbs.
          10 @ 50 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          6 @ 80 lbs.
          6 @ 80 lbs.
          6 @ 80 lbs.
          8 @ 70 lbs.
          10 @ 50 lbs.

* Flite Power Squat Machine, PWO
          12 @ 180 lbs.
          10 @ 360 lbs.
          10 @ 540 lbs.
          8 @ 720 lbs.
          6 @ 810 lbs.
          6 @ 810 lbs.
          8 @ 630 lbs.
          8 @ 450 lbs.
          10 @ 270 lbs.

* Hammer Strength ISO-ROW, One arm at a time
          12 @ 115 lbs.
          10 @ 160 lbs.
          8 @ 205 lbs.
          8 @ 250 lbs.
          6 @ 275 lbs.
          4 @ 295 lbs.
          6 @ 250 lbs.
          8 @ 205 lbs.
          10 @ 160 lbs.

* Narrow Grip Bench Press
         12 @ 115 lbs.
         10 @ 145 lbs.
         8 @ 165 lbs.
         6 @ 185 lbs.
         5 @ 200 lbs.
         6 @ 175 lbs.
         8 @ 155 lbs.
         10 @ 135 lbs.
     
* Knee Raises / Good Mornings / Side Bends
         10 / 6 / 6
         10 / 6 / 6
         10 / 6 / 6
         10 / 6 / 6
         10 / 6 / 6

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

* Stretch

Workout Totaled: 2 hours and 16 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
  • ****
  • Posts: 4235
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3106 on: Today at 01:54:39 PM »
06/20/2018 - Bike at Work

Biked 23.6 miles in 1:23:47, 16.9 mph average speed.  Good ride today.  I made some adjustments to my derailleur and got rid of the skipping I was getting climbing hills the past couple of rides.  It was nice to be able to stand and crank hard on the hills.
"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."