Author Topic: BigDaddy - Faster, Stronger!  (Read 115618 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2895 on: December 08, 2017, 09:20:08 AM »
12/08/2017 Ė Day 3 of my 3 day split

Got to the Gym at 5:10 am.

 * Stretch

* Warm-up
         24 Minutes on the Arc Trainer

* Barbell Bench Press
          15 @ 115 lbs.
          12 @ 135 lbs.
          10 @ 155 lbs.
          10 @ 165 lbs.
          10 @ 175 lbs.
          8,2 @ 185 lbs.
          10 @ 165 lbs.
          12 @ 135 lbs.

* Wide Grip EZ-Bar Curls
          15 @ 50 lbs.
          12 @ 60 lbs.
          10 @ 70 lbs.
          10 @ 70 lbs.
          10 @ 70 lbs.
          12 @ 60 lbs.

* Hammer Strength Incline Press
          15 @ 90 lbs.
          12 @ 120 lbs.
          10 @ 140 lbs.
          10 @ 150 lbs.
          10 @ 160 lbs.
          10 @ 170 lbs.
          10 @ 150 lbs.
          12 @ 120 lbs.

* Sumo Barbell Deadlifts
          10 @ 95 lbs.
          10 @ 145 lbs.
          10 @ 175 lbs.
          10 @ 195 lbs.
          10 @ 205 lbs.
          10 @ 215 lbs.
          10 @ 225 lbs.
          10 @ 195 lbs.
          12 @ 145 lbs.

* Dumbbell Preacher Curls
          15 @ 20 lbs.
          12 @ 25 lbs.
          10 @ 30 lbs.
          10 @ 35 lbs.
          10 @ 35 lbs.
          12 @ 25 lbs.

* Dumbbell Chest Fly
          15 @ 20 lbs.
          12 @ 25 lbs.
          10 @ 30 lbs.
          10 @ 35 lbs.
          10 @ 40 lbs.
          10 @ 35 lbs.
          12 @ 25 lbs.

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

* Decline Crunches / Ham-Glute Raise
          20 / 10
          20 / 10
          20 / 10
          20 / 10
          20 / 10

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

 * Stretch

Workout Totaled 2 hours and 30 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 #2896 on: December 11, 2017, 10:19:07 AM »
12/10/2017 Ė Spinning at Home

Ride 22.5 miles in 1:05:44 on the spin bike at home.  Didnít get up early enough to hit the gym before church, so I logged some time on the spin bike.  Watched the first half of Star Trek: Into Darkness.

12/11/2017 Ė Day 1 of my 3 day split

Got to the gym at 5:10 am. 

* Stretch

* Warm-Up
         24 Minutes on the Arc Trainer

* Wide Grip Cable Lat Pulldowns
          15 @ 110 lbs.
          12 @ 130 lbs.
          10 @ 150 lbs.
          10 @ 165 lbs.
          10 @ 177.5 lbs.
          10 @ 185 lbs.
          8,2 @ 190 lbs.
          10 @ 170 lbs.
          15 @ 130 lbs.

* Overhead Cable Triceps Extensions
          15 @ 35 lbs.
          12 @ 45 lbs.
          10 @ 55 lbs.
          10 @ 58 lbs.
          10 @ 62 lbs.
          10 @ 65 lbs.
          15 @ 45 lbs.

* Flite Hack Squat Machine, PWO
          10 @ Just machine.
          10 @ 90 lbs.
          10 @ 180 lbs.
          10 @ 270 lbs.
          10 @ 320 lbs.
          10 @ 360 lbs.
          10 @ 270 lbs.
          12 @ 180 lbs.

* Hammer Strength ISO, One arm at a time
          15 @ 115 lbs.
          12 @ 160 lbs.
          10 @ 185 lbs.
          10 @ 195 lbs.
          10 @ 205 lbs.
          10 @ 215 lbs.
          10 @ 225 lbs.
          12 @ 185 lbs.

* Icarrian Calf Machine
          15 @ 200 lbs.
          12 @ 260 lbs.
          10 @ 300 lbs.
          10 @ 340 lbs.
          10 @ 380 lbs.
          10 @ 400 lbs.
          12 @ 340 lbs.

* Narrow Grip Bench Press
         15 @ 95 lbs.
         12 @ 115 lbs.
         10 @ 135 lbs.
         10 @ 155 lbs.
         10 @ 165 lbs.
         10 @ 175 lbs.
         10 @ 155 lbs.
         12 @ 135 lbs.

* Hammer Strength Hamstring Curls
          15 @ 35 lbs.
          12 @ 45 lbs.
          10 @ 50 lbs.
          10 @ 55 lbs.
          10 @ 60 lbs.
          10 @ 65 lbs.
          12 @ 55 lbs.

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

* Decline Crunches / Dual Handle Lat Pulldowns
          25 / 10 @ 70 lbs.
          25 / 10 @ 77.5 lbs.
          25 / 10 @ 85 lbs.
          25 / 10 @ 90 lbs.
          25 / 10 @ 97.5 lbs.

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

* 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 #2897 on: December 11, 2017, 01:58:03 PM »
12/11/2017 - Run at Work

Ran 5.25 miles in 49:39, 9:27 per mile.  Good run today.   With the snow this weekend, biking season is probably over for this year, unless we get a few warm days in a row.   Felt good today, and kept a pretty consistent pace the whole run, even up 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."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2898 on: December 12, 2017, 09:08:14 AM »
12/12/2017 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 @ 155 lbs.
          10 @ 175 lbs.
          7 @ 195 lbs., 6 @ 175 lbs., 6 @ 155 lbs., 6 @ 135 lbs.

* Wide Grip Seated Cable Rows
          15 @ 150 lbs.
          12 @ 190 lbs.
          10 @ 230 lbs.
          8 @ 250 lbs., 6 @ 210 lbs., 6 @ 170 lbs., 6 @ 150 lbs.

 * Goblet Squats
          10 @ 62 lbs.
          10 @ 62 lbs.
          10 @ 62 lbs.
          10 @ 62 lbs., 10 @ 30 lbs., 10 @ bodyweight.

* Seated Dumbbell Overhead Press / Decline Crunches
          12 @ 40 lbs. / 20
          10 @ 45 lbs. / 25
          10 @ 50 lbs. / 25
          8 @ 50 lbs., 8 @ 40 lbs., 8 @ 35 lbs. / 25, 20, 20, 15

* Knee Raises
         10, 10, 10, 10

* 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 #2899 on: Today at 09:29:17 AM »

12/13/2017 Ė Day 2 of my 3 day split

Got to the gym at 5:15 am.

* Stretch

* Warmup
         24 minutes on the Arc Trainer.

 * Standing, Overhead Barbell Press
          15 @ 75 lbs.
          12 @ 95 lbs.
          10 @ 105 lbs.
          10 @ 110 lbs.
          10 @ 115 lbs.
          10 @ 110 lbs.
          10 @ 105 lbs.
          12 @ 85 lbs.

* Barbell Squats
          10 @ bar lbs.
          10 @ 95 lbs.
          10 @ 135 lbs.
          10 @ 165 lbs.
          10 @ 185 lbs.
          10 @ 205 lbs.
          10 @ 215 lbs.
          10 @ 185 lbs.
          12 @ 135 lbs.

* Rear Delt Cable Cross-Overs
          10 @ 15 lbs.
          10 @ 20 lbs.
          10 @ 25 lbs.
          10 @ 25 lbs.
          10 @ 25 lbs.
          10 @ 20 lbs.

* Leaning Dumbbell Lateral Raise
          10 @ 10 lbs.
          10 @ 15 lbs.
          10 @ 20 lbs.
          10 @ 20 lbs.
          10 @ 20 lbs.
          10 @ 15 lbs.

* Machine Rear Delt Fly
          15 @ 80 lbs.
          12 @ 100 lbs.
          10 @ 110 lbs.
          10 @ 120 lbs.
          10 @ 120 lbs.
          10 @ 120 lbs.
          12 @ 100lbs.

* Barbell Shoulder Shrugs
          10 @ 135 lbs.
          10 @ 205 lbs.
          10 @ 255 lbs.
          10 @ 305 lbs.
          10 @ 335 lbs.
          10 @ 365 lbs.
          10 @ 305 lbs.

* Dumbbell Arnold Presses
          10 @ 25 lbs.
          10 @ 30 lbs.
          10 @ 35 lbs.
          10 @ 40 lbs.
          10 @ 35 lbs.
          10 @ 30 lbs.

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

* Barbell Z-Press
        These are done sitting on the floor, no back support, doing an overhead barbell press.
        245 reps with 55 lbs in 10 minutes.
         
* Hollow Spoon Crunches / Glute Raises
         10 / 10
         10 / 10
         10 / 10
         10 / 10
       
 * Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 hours and 38 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 #2900 on: Today at 02:03:51 PM »
12/13/2017 - Run at Work

Ran 5.25 miles in 49:10, 9:22 per mile.  Excellent run today.  It was 25 with a ďfeels likeĒ of 8, but we braved it and got it 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."