Iron Sanctuary

Journals => Journals => Topic started by: BigDaddy on March 22, 2012, 02:02:34 PM

Title: BigDaddy - Faster, Stronger!
Post by: BigDaddy on March 22, 2012, 02:02:34 PM
3/22/2012 Day 2 of my 4 day split

Got to the Gym at 6:05am.  Day 2 of my deload cycle.

* Stretch

* Cardio
        42 minutes on the step mill.

* Barbell Bench Press
          15 @ bar
          15 @ 115
          12 @ 135
          12 @ 145
          12 @ 145
          12 @ 135
          12 @ 135

Ab Work, Leg Raises/Knee Raises
        15/15
        15/15
        15/15
        15/15
        15/15

* Incline Dumbbell Press
          15 @ 35
          12 @ 40
          12 @ 45
          12 @ 45
          12 @ 45
          12 @ 45

Dead Lifts
        15@bar
        12@95
        12@115
        12@115
        12@115

Straight Leg Dead Lifts
        12@115
        12@135
        12@145
        12@145

* Incline Dumbbell Chest Flys
          15@15
          15@20   
          12@25   
          12@25   
          12@25   
          12@25   

* Chest Dips
        6*12 Assisted

* Pushups
        6 * 12

Farmers Walk, dumbbell in each had, weight per dumbbell
         200ft @ 65lbs
         200ft @ 65lbs
         200ft @ 65lbs
         200ft @ 65lbs
         200ft @ 65lbs
         200ft @ 65lbs

* Cardio
        10 minutes on the rowing machine

* Stretch

Workout Totaled 2 hours 20 mins.

Weighed in at 234lbs after the workout.

I guess starting off a journal with a deload week is one way to make impressive gains :)
Title: Re: BigDaddy - Faster, Stronger!
Post by: FLEX on March 22, 2012, 02:33:20 PM
Negs for starting your journal over here on de-load.


 :P


Welcome.   :)
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on March 22, 2012, 03:33:52 PM
Wow, this place is rough  :P

Only 2 more days on the deload.  I'll be back hitting it hard on Monday.
Title: Re: BigDaddy - Faster, Stronger!
Post by: Bando on March 22, 2012, 05:05:25 PM
Negs for starting your journal over here on de-load.


 :P


Welcome.   :)

better than starting it on an off week which I'm considering  :o
Title: Re: BigDaddy - Faster, Stronger!
Post by: taylor9569 on March 23, 2012, 04:47:58 AM
Wow, this place is rough  :P

Only 2 more days on the deload.  I'll be back hitting it hard on Monday.


In4 Mondays hardcorz workout  :)
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on March 23, 2012, 09:13:38 AM
3/23/2012 Day 3 of my 4 day split

Got to the Gym at 6:00am.    Day 3 of my deload, one more to go after this.

* Stretch

* Cardio
        25 minutes on the ellipse machine

* Cable Tricep Push Downs
          15 @ 40
          12 @ 45
          12 @ 45
          12 @ 45
          12 @ 45
          12 @ 45
           
* Barbell Squats
        15@bar
        12@135
        12@155
        12@175
        12@175
        12@175
        12@175

* Core Work
          Decline Bench Sit-ups 4 sets of 40 with 25lb plate
          Decline Bench Russian Twists 6 sets of 20 with 25lb plate

* Seated Hammer Strength Hamstring Curls, one leg at a time
          12 @ 35
          12 @ 35
          12 @ 35
          12 @ 35
          12 @ 35
          12 @ 35

* Calf Raises, Standing machine, single leg
15 @ 60
12 @ 80
12 @ 80
12 @ 80
12 @ 80
12 @ 80

* Hammer Strength Shin Curls, one leg at a time
          12 @ 20
          12 @ 20
          12 @ 20
          12 @ 20
          12 @ 20
          12 @ 20

* Leg Press Machine, plate weight only
          15 @ 200
          12 @ 290
          12 @ 290
          12 @ 290
          12 @ 290
          12 @ 290
 
* Close Grip Bench Press
15 @ 95
12 @ 105
12 @ 105
12 @ 105
12 @ 105
12 @ 105
       
* Barbell Good Mornings
        15@bar
        12@95
        12@95
        12@95
        12@95
        12@95

* Stretch

Workout Totaled 1 hours and 50 minutes

Weighed in at 236 after the workout.
Title: Re: BigDaddy - Faster, Stronger!
Post by: hochspeyer on March 23, 2012, 09:21:53 AM
2 hours 20 minutes for deload??? ???

Now, 1 hour and 50, that's more like it!  ;)
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on March 23, 2012, 01:46:34 PM
3/23/2012 Run During Lunch

Ran 5.15 miles in 45:55.   Awesome run and new best time for this loop!   Weather was awesome again, but dofus me left the new running shorts I bought yesterday in the dryer, so I had to run in 75+ degree weather in long workout pants :)  At least there was a cool breeze the whole time.

8:55 miles!!!!  Back to improving my speed.

Looking forward to the 5K with my wife on Sunday. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on March 24, 2012, 09:26:49 AM
3/24/2012 Day 4 of my 4 day split

Got to the Gym at 6:05am.   Last day of the deload 

 Stretch

Cardio
        37 minutes on the step mill.

Seated Dumbbell Shoulder Press
        15@30
        12@35
        12@35
        12@35
        12@35
        12@35

Upright Barbell Rows
        15@bar
        12@55
        12@65
        12@65
        12@55
        12@55
       
Ab Work, Leg Raises/Knee Raises
        15/15
        15/15
        15/15
        15/15
        15/15

Standing Side Dumbbell Raises
        15@15
        12@20
        12@20
        12@20
       
Standing Front Dumbbell Raises
        15@15
        12@20
        12@20
        12@20

Rear Deltoid Machine
        15@80
        12@90
        12@90
        12@90

Barbell Shoulder Shrugs
        15@135
        12@225
        12@275
        12@275
        12@225
        12@225

Cable Crunches
        25@65
        25@65
        25@65
        25@65

Standing Barbell Shoulder Presses (Rockys, alternating in front and behind the head.)
        15@bar
        12@55
        12@55
        12@55
        12@55
        12@55

* Cardio
        10 minutes on the rowing machine

 Stretched


Workout Totaled 2 hours.

Weighed in at 232 after the workout.  That is a new low for me! :)   Im shooting for 230 at my official morning weigh in, which was 235 this morning.

And thats the end of the deload folks, back to my normal weights/reps on Monday.    Ive had several regulars at the gym ask if I was ok because I was lifting so light :)
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on March 25, 2012, 03:38:57 PM
3/25/2012 Run with Heart 5K race

I ran the race in 27:37 and my wife ran it in 27:53.  We ran most of it together, but at the end of the race she told me to take off, so kicked it up for the last mile or so.   8:54 per mile for me, 8:59 miles for my wife.   Usually my wife runs 10 minute miles when she runs, so I am proud of her for pushing it much faster this race.  It felt great to be passing people that looked much younger and fitter than I do :)

23 miles running logged this week.  That is my highest week ever.
Title: Re: BigDaddy - Faster, Stronger!
Post by: Bando on March 25, 2012, 04:40:46 PM
Nice work!

Races are a lot of fun and really make you bring out your A Game
Title: Re: BigDaddy - Faster, Stronger!
Post by: hochspeyer on March 25, 2012, 09:42:44 PM
Good job on the race. I hate running, but that's me. I think its great that you and your wife are able to share an activity like that!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on March 26, 2012, 10:47:12 AM
3/26/2012 Day 1 of my 4 day split

Got to the Gym at 6:15am.    Deload is over, back to the good stuff.

 * Stretch

* Cardio
          26 minutes on the ellipse machine, running at lunch today.

* Wide grip cable pull downs
          10@120
          10@140
          8@160
          8@180
          8@200
          8@190
          8@190
          8@180
          8@180

 * Narrow grip barbell curls
          8@60         
          8@70
          8@80
          8@90
          8@100
          8@100
          8@100 :)
          8@90
          8@90

* Narrow, Prone grip Pulldowns
          10@120
          10@140
          8@160
          8@180
          8@190
          8@190
          8@180
          8@180
          8@180

* Core Work
          Decline Bench Sit-ups 4 sets of 30 with 45lb plate
          Decline Bench Russian Twists 6 sets of 15 with 45lb plate

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          8@135
          8@180
          8@225
          8@250
          8@275
          8@275
          8@275 :)
          8@250

* Incline bench dumbbell curls (bodyhard curls)
          10@20
          8@25
          8@30
          8@30
          7@30
          8@25
          8@25

* Lifefitness Ab Crunch Machine
          20@150
          15@170
          15@190
          12@205
          12@205


* Bent Over Barbell Rows
          10@135
          8@155
          8@175
          8@195
          8@205
          7@205 :)
          8@195
          7@195 :)
          8@185

* Stretched

* Pullups
          3,2,2,1

Workout Totaled 2 hours and 25 minutes.

Weighed in at 236. 

Good workout today, nice to be back to the heavy stuff!
Title: Re: BigDaddy - Faster, Stronger!
Post by: FLEX on March 26, 2012, 07:06:42 PM
Well that workout just kicked deload right in the ass.

Nice start to the week, Brian!
Title: Re: BigDaddy - Faster, Stronger!
Post by: 123d321 on March 26, 2012, 09:59:25 PM
Nice work
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on March 27, 2012, 10:26:59 AM
3/27/2012 Day 2 of my 4 day split

Got to the Gym at 6:30am.  Took the day off from work to go to my sons birthday party this afternoon, so I  slept in an extra 30 minutes!

* Stretch

* Cardio
        37 minutes on the step mill.

* Barbell Bench Press
          10 @ bar
          10 @ 135
          8 @ 185
          8 @ 205
          8 @ 225
          8 @ 225
          8 @ 225 :)
          8 @ 220 :)
          8 @ 215
          7 @ 215
          8 @ 205

Ab Work, Leg Raises/Knee Raises
          15/15
          15/15
          15/15
          15/15
          15/15

* Incline Dumbbell Press
          10 @ 50
          8 @ 60
          8 @ 70
          0 @ 80 :(
          8 @ 75
          8 @ 70
          8 @ 70
          8 @ 70
          8 @ 70
          8 @ 70
          The 80s just wouldnt go up today, and the 75s were a struggle, so I dropped back to the 70s and finished out my working sets.  I guess the barbell bench took a lot out of me today.

Dead Lifts
          15@bar
          10@135
          8@185
          8@205
          8@205
          8@215
          8@225
          8@235
          8@235
          8@235
          8@235
          Went with all regular deadlifts today.  Im going to work these till I get the weight up to where my SLDLs are.

* Incline Dumbbell Chest Flys
          10@25
          8@35   
          8@40   
          8@45   
          8@45   
          8@45   
          8@45   

* Chest Dips
        6*10 Assisted

* Pushups
        15,15,15,15,12,12

* Farmers Walk, dumbbell in each had, weight per dumbbell
         200ft @ 75lbs
         200ft @ 85lbs
         175ft @ 85lbs
         200ft @ 80lbs
         200ft @ 80lbs
         200ft @ 80lbs
         200ft @ 80lbs

* Stretch

Workout Totaled 2 hours 45 mins.

Weighed in at 233lbs after the workout.

Awesome workout today, even with the miss on the incline presses.  Great pump after the workout.  My biceps and lats are sore from yesterdays workout, but that is how I like it! :)
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on March 28, 2012, 01:24:06 PM
Biceps, lats and chest are all good and sore today.  The deload brought some DOMs back.  I wonder how bad the legs will be after Thursday workout!

I've been watch some videos on squat technique (Rippetoe and others) and I'm going to try some of it out on Thursday.  My stance is too narrow, and I'm not going deep enough.  It ought to be good and humbling.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on March 29, 2012, 10:35:24 AM
3/29/2012 Day 3 of my 4 day split

Got to the Gym at 5:00am.    Early meeting at work today.

* Stretch

* Cardio
        26 minutes on the ellipse machine

* Cable Tricep Push Downs
          12 @ 55
          10 @ 65
          8 @ 75
          8 @ 85
          8 @ 90
          8 @ 95
          8 @ 95
          8 @ 90
          8 @ 90
           
* Barbell Squats
        15@nothing
        12@bar
        12@bar
        10@95
        8@115
        8@135
        8@155
        8@165
        8@175
        8@165
        8@165
        8@165
        10@95
        Wow the squats were humbling using the technique I found on the web (Rippetoe).  My stance was much too narrow, I wasnt pointing my toes out enough, and I wasnt going anywhere deep enough.  I also moved the bar lower on down on my back.   I always blamed not going super deep on being so friggin tall, but it was just bad form.   Today I was going several inches below parallel, and I can already tell my legs are going to be sore as hell.   So with correct form, Im doing about 60% of the weight I thought I could squat.

* Core Work
          Decline Bench Sit-ups 4 sets of 40 with 25lb plate
          Decline Bench Russian Twists 6 sets of 20 with 25lb plate

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 35
          8 @ 45
          8 @ 55
          8 @ 65
          8 @ 65
          8 @ 60
          8 @ 60

* Leg Press Machine, plate weight only
          12 @ 90
          10 @ 180
          8 @ 270
          8 @ 320
          8 @ 370
          8 @ 370
          8 @ 370
         I also used the same stance here as I did on the squats and went much deeper than usual.   About 50% of the weight I was doing before.

* Calf Extensions on Leg Press Machine
          15 @ 180
          15 @ 270
          15 @ 320
          12 @ 370
          12 @ 370
          12 @ 370
 
* Close Grip Bench Press
10 @ bar
10 @ 135
8 @ 155
8 @ 175
8 @ 195
8 @ 185
8 @ 175
 
* Lower Back Extensions
        15
        15
        15 + 10lbs
        15 + 25lbs
        15 + 35lbs
        15 + 35lbs

* Stretch

Workout Totaled 2 hours and 55 minutes

Weighed in at 235 after the workout.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on March 30, 2012, 08:23:56 AM
3/30/2012 Day 4 of my 4 day split

Got to the Gym at 5:00am.   Early again, one more day of training at work that starts at 8:30.

 Stretch

Cardio
        1 mile warm-up running on the track 8:23 mile.  Getting back down towards 8:00 again.
        21 minutes alternating punching the heavy bag, and running laps on the track
        30 minutes on the step mill.

Seated Dumbbell Shoulder Press
        10@40
        10@50
        10@60 :)
        9@65 :)
        9@65 :)
        8@65
        8@65
        7@65 :)

Upright Barbell Rows
        10@65
        10@95
        8@115
        8@125
        8@125
        8@125 :)
        8@115
        8@115 :)
       
Ab Work, Leg Raises/Knee Raises
        15/15
        15/15
        15/15
        15/15
        15/15

Standing Side Dumbbell Raises
        10@20
        8@25
        8@30
        8@35
        8@35
        8@30
       
Standing Front Dumbbell Raises
        10@20
        8@25
        8@30
        8@35
        8@35
        8@30

Rear Deltoid Machine
        10@100
        10@120
        8@140
        8@160
        8@160
        8@160 :)

Barbell Shoulder Shrugs
        10@225
        10@315
        8@405
        8@455
        8@505
        8@525 :)
        8@515 :)
        8@505
        8@455
        Starting using the belt at 505.

Standing Barbell Shoulder Presses (Rockys, alternating in front and behind the head.)
        16@bar
        12@65
        10@85
        8@95
        8@105
        8@105
        8@95
        8@85

 Stretched

Workout Totaled 2 hours and 5 minutes.

Weighed in at 233 after the workout. 

Good first week back to the heavy weights.   I started pushing for more reps on the overhead dumbbell press since I cant get the 70s up.  Good day on the shrugs too.  I did fewer sets than normal, but that was because I had to keep the workout to about 2 hours.  My legs are good and sore from squatting yesterday! :)
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on March 31, 2012, 11:56:41 AM
3/31/2012 Day 1 of my 4 day split

Got to the Gym at 6:50am.    Wow, the DOMS from the squatting on Thursday are really kicking in now.   My legs and butt havent been this sore in a long time!

 * Stretch

* Cardio
          32 minutes on the step mill.  Took a while for my legs to loosen up due to the DOMS, but they feel much better now.

* Wide grip cable pull downs
          10@120
          10@140
          8@160
          8@180
          8@200
          8@190
          8@190
          8@180
          8@180

 * Narrow grip barbell curls
          10@60         
          8@70
          8@80
          8@90
          8@100
          7@100
          8@90
          8@90
          8@90

* Narrow, Prone grip Pulldowns
          10@120
          10@140
          8@160
          8@180
          8@190
          8@190
          8@190
          8@180
          8@180

* Core Work
          Decline Bench Sit-ups 4 sets of 30 with 45lb plate
          Decline Bench Russian Twists 6 sets of 15 with 45lb plate

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          8@135
          8@180
          8@225
          8@250
          8@250
          8@260
          8@260
          8@250

* Incline bench dumbbell curls (bodyhard curls)
          10@20
          8@25
          8@30
          8@35
          8@30 :)
          8@30 :)
          8@30 :)

* Lifefitness Ab Crunch Machine
          20@150
          15@170
          15@190
          12@205
          12@205

* Bent Over Barbell Rows
          10@135
          8@155
          8@175
          8@185
          8@195
          8@205
          8@195
          8@185

* Stretched

* Pullups
          3,3,2

Workout Totaled 2 hours and 40 minutes.

Weighed in at 231. New low, which means Im making progress towards my new goal! 

Good workout today.  Im not used to being this sore, so its put a little cramp in the workout, but still strong overall.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 02, 2012, 10:32:48 AM
4/2/2012 Day 2 of my 4 day split

Got to the Gym at 6:30am.   Got up 30 minutes late.  Too much partying this weekend for my wifes 40th birthday.   We stayed out till almost 2:00am on Sat.  I havent been up that late in years!!!!

* Stretch

* Cardio
        18 minutes on the step mill, plan to run at lunch today.

* Barbell Bench Press
          10 @ bar
          10 @ 135
          8 @ 185
          8 @ 205
          8 @ 215
          7 @ 225
          8 @ 215
          8 @ 205
          8 @ 205
          Just didnt have it on bench press today, low on energy.  Probably from not getting enough sleep over the weekend.  I took it a little easier the rest of the workout.

Ab Work, Leg Raises/Knee Raises
          12/12
          12/12
          12/12
          12/12
          12/12

* Incline Dumbbell Press
          12 @ 40
          10 @ 50
          10 @ 60
          9 @ 65
          8 @ 70
          8 @ 70
          8 @ 70
          8 @ 70

Dead Lifts
          15@bar
          10@135
          10@155
          8@175
          8@185
          8@195
          8@195
          8@195
          8@195

* Incline Dumbbell Chest Flys
          10@25
          10@30   
          10@35   
          10@40   
          8@45   
          8@45   
          8@45   
          8@45   

* Chest Dips
        6*10 Assisted

* Pushups
        6*12

* Stretch

Workout Totaled 2 hours.

Weighed in at 238lbs after the workout.   Holy crap is that a massive bloat from Saturday morning.  The parties this weekend really threw off the diet I guess.  Most of it has to be water though, no way I could gain 7 lbs in 2 days.
Title: Re: BigDaddy - Faster, Stronger!
Post by: PVSampson on April 02, 2012, 11:07:55 PM
Hey BigDaddy.You have some serious training going on and it seems you are getting some great reults.

Well done man.  ;D
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 03, 2012, 09:59:17 AM
4/3/2012 Day 3 of my 4 day split

Got to the Gym at 6:15am.    Got to bed earlier last night, but was still tough getting up this morning.

* Stretch

* Cardio
        26 minutes on the ellipse machine

* Cable Tricep Push Downs
          12 @ 55
          10 @ 65
          8 @ 75
          8 @ 80
          8 @ 85
          8 @ 90
          8 @ 95
          8 @ 95
          8 @ 95
           
* Barbell Squats
        15@nothing
        12@bar
        10@95
        8@115
        8@135
        8@155
        8@165
        8@175
        8@185
        8@185
        8@175
        8@165
        8@135

* Core Work
          Decline Bench Sit-ups 4 sets of 30 with 25lb plate
          Decline Bench Russian Twists 6 sets of 15 with 25lb plate

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 35
          8 @ 55
          8 @ 65
          8 @ 65
          8 @ 65
          8 @ 65
          8 @ 65
          8 @ 60

* Calf Extensions on seated incline machine
          12 @ 260
          12 @ 300
          12 @ 340
          12 @ 380
          12 @ 400
          12 @ 400
          12 @ 400

* Close Grip Bench Press
10 @ bar
10 @ 135
8 @ 155
8 @ 175
8 @ 195
8 @ 205
7 @ 205
8 @ 195
8 @ 185

* Leg Press Machine, plate weight only
          12 @ 90
          10 @ 180
          8 @ 270
          8 @ 320
          8 @ 340
          8 @ 360
          8 @ 380
          8 @ 400
          8 @ 400

* Lower Back Extensions
        10 + 25lbs
        10 + 25lbs
        10 + 25lbs
        10 + 25lbs
        10 + 25lbs
        10 + 25lbs

* Stretch

Workout Totaled 2 hours and 20 minutes

Weighed in at 240 after the workout.  The bloat continues....

Good leg workout.  Squats with the new form continue to be brutal, but they are working.  My legs were still sore from last time when I started lifting this morning.

Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 03, 2012, 10:36:15 AM
Hey BigDaddy.You have some serious training going on and it seems you are getting some great reults.

Well done man.  ;D

Thanks!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 03, 2012, 01:59:36 PM
Dammit!  We didn't run yesterday because the weather was crappy, and I wasn't feeling well.  Today, I'm stuck in the office dealing with a customer issue and can't leave my desk.    >:(

I hate it when I don't get in planned exercise.  At least I got the gym this morning. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 04, 2012, 10:12:02 AM
4/4/2012 Day 4 of my 4 day split

Got to the Gym at 6:00am.   I think I have finally caught up on sleep, either that or I finally kicked whatever has been dogging me.  I felt much better this morning.

 Stretch

* Cardio
          1 mile warm-up running on the track 8:30 mile.    Sore legs dont make for fast running :)
          30 minutes alternating punching the heavy bag, and running laps on the track
          6 * sprint lap/1 walking lap
          45 minutes total cardio

* Seated Dumbbell Shoulder Press
          12@40
          10@50
          10@60
          9@65
          9@65
          8@65
          8@65
          8@65

* Upright Barbell Rows
          10@65
          10@85
          8@105
          8@115
          8@115
          8@115
          8@115
          8@105
       
* Ab Work, Leg Raises/Knee Raises
          15/15
          15/15
          15/15
          15/15
          15/15

* Standing Side Dumbbell Raises
          10@20
          8@25
          8@30
          8@35
          8@35
          8@30
       
* Standing Front Dumbbell Raises
          10@20
          8@25
          8@30
          8@35
          8@35
          8@30

* Rear Deltoid Machine
          10@100
          10@120
          8@140
          8@160
          8@160
          8@160

* Cable Crunches
          20@75
          20@80
          20@85
          20@90
          20@95

* Barbell Shoulder Shrugs
          12@225
          12@315
          10@405
          8@455
          8@475
          8@495
          8@515
          8@495
          8@475
          10@315
          Straps at 315, Belt at 475.

* Standing Barbell Shoulder Presses (Rockys, alternating in front and behind the head.)
          14@bar
          12@65
          10@85
          8@95
          8@105
          8@105
          8@105
          8@95

 Stretched

Workout Totaled 2 hours and 45 minutes.

Weighed in at 237 after the workout.    Bloat is finally going away, I must have eaten way too many carbs this weekend at my wifes various birthday parties.

Awesome workout today, felt great.   Left the gym with an awesome pump and tons of energy!

I started adding a casein protein shake at night after reading some studies about fast and slow absorbing protein.   Seems like the casein at night should help with muscle recovery and growth during sleep.  Also, it fills me up, so Im not tempted to snack at night.   Made it with water the first night, tried it with almond/coconut milk last night, which was tasty, but super thick.   Might have to try half water, half milk.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 05, 2012, 09:52:11 AM
4/5/2012 Day 1 of my 4 day split

Got to the Gym at 6:10am.   Running got blown out on Monday and Tuesday because of work, so Im hitting them gym every morning this week to make up for it.

 * Stretch

* Cardio
          26 minutes on the ellipse machine.  Plan is to run at lunch, Im hoping I dont get stuck on another support call with a customer at work!

* Wide grip cable pull downs
          10@120
          10@140
          8@160
          8@180
          8@200
          8@190
          8@190
          8@190
          8@180

 * Shoulder width grip ez-bar curls
          10@60         
          8@70
          8@80
          8@90
          8@90
          7@90
          8@80
          8@80

* Narrow, Prone grip Pulldowns
          10@120
          10@140
          8@160
          8@180
          8@180
          8@180
          8@180
          8@180
          8@180

* Core Work
          Decline Bench Sit-ups 4 sets of 30 with 35lb plate
          Decline Bench Russian Twists 6 sets of 15 with 35lb plate

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          8@135
          8@180
          8@180
          8@180
          8@180
          8@180
          8@180
          My right elbow was sore after day 1 last time, so I backed off the weight on these some.  We will see if it gets sore again.

* Incline bench dumbbell curls (bodyhard curls)
          10@20
          8@25
          8@30
          8@35
          7@35
          8@30
          8@30
          8@30

* Lifefitness Ab Crunch Machine
          20@110
          20@110
          20@110
          20@110
          20@110

* Bent Over Barbell Rows
          10@135
          8@155
          8@175
          8@185
          8@195
          8@205
          8@195
          8@195
          10@135

* Stretched

* Pullups
          3,3,2

Workout Totaled 2 hours and 25 minutes.

Weighed in at 235. Bloat is still fading, which is good.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 05, 2012, 02:22:26 PM
4/5/2012 Run During Lunch

Ran 5.15 miles in 47:30.   We kicked butt for the first 2 miles, second mile was an 8:36, but I ran out of steam when we hit the hills in the 4th mile.  9:13 miles, not too far off our normal pace.  Its been almost 2 weeks since Ive run that far.   I think I will try to get out for a run this weekend.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 06, 2012, 09:51:48 AM
4/6/2012 Day 2 of my 4 day split

Got to the Gym at 6:15am.    Feeling good this morning!

* Stretch

* Cardio
        32 minutes on the step mill.

* Barbell Bench Press
          10 @ bar
          10 @ 135
          8 @ 185
          8 @ 205
          8 @ 225
          8 @ 225
          7 @ 225 :)
          8 @ 220 :)
          8 @ 220 :)
          8 @ 220 :)
         
Ab Work, Leg Raises/Knee Raises
          15/15
          15/15
          15/15
          15/15
          15/15

* Incline Dumbbell Press
          10 @ 50
          10 @ 60
          8 @ 70
          8 @ 75
          0 @ 80 :(
          8 @ 75
          8 @ 75
          8 @ 70
          8 @ 70

* Straight Leg Dead Lifts
          15@bar
          10@135
          10@185
          8@205
          8@225
          8@235
          8@245
          8@255
          8@265

* Incline Dumbbell Chest Flys
           10@25
           10@35
           8@45
           8@50
           8@50
           8@50 :)
           8@50 :)
           8@50 :)

* Chest Dips
          6*10 Assisted

* Pushups
          6*10

* Stretch

Workout Totaled 2 hours 20 minutes.

Weighed in at 233lbs after the workout.   Bloat is almost gone.  Its amazing that you can vary up 9 lbs and down 7 in 6 days.....  What a difference diet makes for water retention.

Awesome day on bench today, felt great.   I wanted to keep going, but I needed to leave something in the tank for the other exercises today.   
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 07, 2012, 10:24:08 AM
4/7/2012 Day 3 of my 4 day split

Got to the Gym at 6:15am.    Ready for a kick butt leg workout this morning!

* Stretch

* Cardio
          1 mile warm-up running on the track 8:09 mile.
          30 minutes alternating punching the heavy bag, and running laps on the track
          6 * sprint lap/1 walking lap
          45 minutes total cardio

* Cable Tricep Push Downs
          12 @ 55
          10 @ 65
          8 @ 75
          8 @ 85
          8 @ 95
          8 @ 100 :)
          8 @ 95 :)
          8 @ 95 :)
          8 @ 90 :)
           
* Barbell Squats
          12@nothing
          12@bar
          10@95
          8@115
          8@135
          8@155
          8@175
          8@175
          8@175
          8@165
          8@155
          8@115

* Core Work
          Decline Bench Sit-ups 4 sets of 30 with 35lb plate
          Decline Bench Russian Twists 6 sets of 15 with 35lb plate

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 35
          8 @ 55
          8 @ 65
          8 @ 70 :)
          8 @ 70 :)
          8 @ 65
          8 @ 65
          8 @ 65 :)

* Calf Extensions on Icarian seated incline machine
          12 @ 200
          12 @ 280
          12 @ 340
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400

* Close Grip Bench Press
          10 @ bar
          10 @ 135
          8 @ 155
          8 @ 175
          8 @ 195
          7 @ 205
          8 @ 195
          8 @ 195
          8 @ 185

* Leg Press Machine, plate weight only
            12 @ 90
            10 @ 180
            8 @ 270
            8 @ 360
            8 @ 380
            8 @ 400
            8 @ 420
            8 @ 440

* Lower Back Extensions
          10 + 35lbs
          10 + 35lbs
          10 + 35lbs
          10 + 35lbs
          10 + 35lbs
          10 + 35lbs

* Stretch

Workout Totaled 2 hours and 45 minutes

Weighed in at 232 after the workout.   Just one lb more than last Sat, so the bloat is gone.

Great workout this morning.   Felt really strong.  Still working on the squat form and making sure I get good depth.   Doing the same on the leg press as well.  I feel like Im making good progress on them.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 09, 2012, 09:43:27 AM
4/9/2012 Day 4 of my 4 day split

Got to the Gym at 6:15am.   Had a great Easter, and I actually managed to not over eat like last weekend, so Im feeling good this morning.

 Stretch

* Cardio
          26 minutes on the ellipse machine.

* Seated Dumbbell Shoulder Press
          12@40
          10@50
          10@60
          10@65 :)
          9@65
          9@65 :)
          8@65
          7@65

* Upright Barbell Rows
          10@65
          10@85
          8@105
          8@115
          8@125 :)
          8@125 :)
          8@115
          8@115
       
* Core Work
          Decline Bench Sit-ups 4 sets of 30 with 35lb plate
          Decline Bench Russian Twists 6 sets of 15 with 35lb plate

* Standing Side Dumbbell Raises
          10@20
          8@25
          8@30
          8@35
          8@35
          8@35 :)
       
* Standing Front Dumbbell Raises
          10@20
          8@25
          8@30
          8@35
          8@35
          8@35 :)

* Rear Deltoid Machine
          10@100
          10@120
          8@140
          8@160
          8@160
          8@160

* Ab Work, Leg Raises/Knee Raises
          15/15
          15/15
          15/15
          15/15

* Barbell Shoulder Shrugs
          12@225
          10@315
          8@405
          8@455
          8@475
          8@495
          8@515
          8@525 :)
          8@525 :)
          10@315
          Straps at 315, Belt at 455.

* Standing Barbell Shoulder Presses (Rockys, alternating in front and behind the head.)
          14@bar
          12@65
          10@85
          8@95
          8@105
          8@105
          8@95
          8@95

 Stretched

Workout Totaled 2 hours and 15 minutes.

Weighed in at 232 after the workout.   

Good workout today, made some rep and weight gains here and there.  Looking forward to my run at lunch!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 09, 2012, 04:02:36 PM
4/9/2012 Run During Lunch

Ran 5.15 miles in 46:57.   Good run today.  Not our best time, but over 30 seconds faster than the last time we went.  The wind was killer today, seemed like it blowing in our face the whole time.  9:07 pace.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 10, 2012, 10:09:45 AM
4/10/2012 Day 1 of my 4 day split

Got to the Gym at 6:15am.   

 * Stretch

* Cardio
          32 minutes on the ellipse machine.

* Wide grip cable pull downs
          10@120
          10@140
          8@160
          8@180
          8@200
          8@200 :)
          8@190
          8@190 :)
          8@180

 * Shoulder width grip ez-bar curls
          10@60         
          8@70
          8@80
          8@90
          8@90
          6@90
          8@80
          8@80

* Narrow, Prone grip Pulldowns
          10@140
          8@160
          8@180
          8@200 :)
          8@200 :)
          8@190 
          8@190
          8@180

* Core Work
          Decline Bench Sit-ups 4 sets of 30 with 35lb plate
          Decline Bench Russian Twists 6 sets of 15 with 35lb plate

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@135
          10@180
          10@180
          10@180
          10@180
          10@180
          10@180
          Still taking it a little easy on these, but I upped the reps from last time.  Elbow is feeling better, but want to jump back into these too quick.

* Incline bench dumbbell curls (bodyhard curls)
          10@20
          8@25
          8@30
          8@35
          8@30
          8@30

* Lifefitness Ab Crunch Machine
          20@120
          20@120
          20@120
          20@120
          20@120

* Bent Over Barbell Rows
          10@135
          8@155
          8@175
          8@195
          8@205
          8@210 :)
          8@205 :)
          8@205 :)
          8@195 :)

* Stretched

* Pullups
          5 :), 3, 2

Workout Totaled 2 hours and 15 minutes.

Weighed in at 230, a new low post workout low for me.  I was 233 when I left the house this morning, and Im shooting at getting to 230 at the morning weigh in.  Ive been taking in 3,400 calories a day for the past few weeks, and losing a little over a pound a week.  Once I hit my goal weight, Ill raise that to 3,900 to 4,000 and see if I level off.   I may have to cut the workouts down a little as well.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 11, 2012, 10:07:20 AM
4/11/2012 Day 2 of my 4 day split

Got to the Gym at 6:15am.    Been having trouble getting there at 6:00, I think I need to go bed earlier!

* Stretch

* Cardio
          1 mile warm-up running on the track 8:29 mile.
          22 minutes alternating punching the heavy bag, and running laps on the track
          4 * sprint lap/1 walking lap
          36 minutes total cardio

* Barbell Bench Press
          10 @ bar
          10 @ 135
          8 @ 185
          8 @ 205
          8 @ 225
          8 @ 225
          8 @ 225 :)
          8 @ 225 :)
          7 @ 225 :)
          8 @ 215
         
Ab Work, Leg Raises/Knee Raises
          15/15
          15/15
          15/15
          15/15
          15/15

* Incline Dumbbell Press
          10 @ 50
          10 @ 60
          8 @ 70
          8 @ 75
          8 @ 75
          8 @ 75
          8 @ 75 :)
          8 @ 70

* Straight Leg Dead Lifts
          15@bar
          10@135
          10@185
          8@205
          8@225
          8@245
          8@255
          8@265
          8@275 :)
          8@285 :)
          10@185

* Incline Dumbbell Chest Flys
           10@30
           10@40
           8@50
           8@55 :)
           8@50
           8@50
           8@50

* Chest Dips
          12,10 Assisted
          8,7,7,6 Unassisted :)

* Pushups
          5*15

* Stretch

Workout Totaled 2 hours 20 minutes.

Weighed in at 231lbs after the workout.

Another great day on bench.  When I first started I didnt think it was going to be a good session, but the sets just kept coming at 225.  Ive never put up 225 that many times in a workout.   Other exercises went well also, felt strong like bull today!

Ive had several people come up to me at the gym in the past 2 days and express concern that Im still losing weight, and they think Im getting too lean :)  If I wasnt still gaining weight and reps on my lifts, I might agree with them, but Im still losing fluff.   The funny part is, according to the BMI stuff Im still 15lbs into the overweight category.  Tells you what a crock BMI is.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 13, 2012, 08:02:04 AM
Run during lunch yesterday got killed because I was on the phone doing customer support for 10 hours straight.  Then I got called twice last night and only got about 5 hours sleep, and needed to be back online this early this morning, so no morning workout!

BigDaddy is not happy and misses the Iron   >:(

If I can, I will bail work early today and get in an afternoon workout.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 13, 2012, 08:57:46 PM
4/13/2012 Day 3 of my 4 day split

Got to the Gym at 2:30pm.   Work has just been a nightmare the past few days.  I missed my run yesterday.  I missed my workout this morning, and I was on the phone at midnight last night with a customer.  I worked from home today, and called it a day at 2:00 and headed to the gym to do serious battle with the iron!

* Stretch

* Cardio
          18 minutes on the ellipse machine.  I plan to run after lifting.

* Cable Tricep Push Downs
          10 @ 60
          10 @ 70
          8 @ 80
          8 @ 90
          8 @ 100
          8 @ 100 :)
          7 @ 100 :)
          8 @ 95
          8 @ 90
           
* Barbell Squats
          12@nothing
          12@bar
          10@95
          8@115
          8@135
          8@155
          8@165
          8@175
          8@185
          8@195 :)
          8@200 :)
          8@195 :)
          8@185 :)
          10@135

* Core Work
          Decline Bench Sit-ups 4 sets of 30 with 35lb plate
          Decline Bench Russian Twists 6 sets of 15 with 35lb plate

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          8 @ 55
          8 @ 65
          8 @ 70
          8 @ 72.5 :)
          8 @ 70 :)
          8 @ 70 :)
          8 @ 65
   
* Calf Extensions on Icarian seated incline machine
          12 @ 260
          12 @ 240
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400

* Close Grip Bench Press
          10 @ bar
          10 @ 135
          8 @ 155
          8 @ 175
          8 @ 195
          8 @ 205
          7 @ 210 :)
          8 @ 205 :)
          8 @ 195 :)

* Leg Press Machine, plate weight only
            12 @ 90
            10 @ 180
            8 @ 270
            8 @ 360
            8 @ 410
            8 @ 460 :)
            8 @ 500 :)
            8 @ 520 :)

* Lower Back Extensions
          10 + 45lbs
          10 + 45lbs
          10 + 45lbs
          10 + 45lbs
          10 + 45lbs
          10 + 45lbs
          Up 10 lbs on all sets.

* Stretch

* Run Outside
         Ran 5.5 miles in 54:33.  Not exactly a blistering pace for me, but not bad considering it followed up a great leg workout!

Workout Totaled 2 hours and 55 minutes

Weighed in at 230 after the workout. 

Awesome leg workout today.  Ive started to build some strength with the new squat form and leg press as well.  Gains all around, and I still had the energy to run 5 and a half miles afterwards.   The first few running steps were strange, because I felt like almost bouncing, but I settled into a good rhythm.  Very pleased with today, and it really helped wipe out some of the stress of along and crappy week at work. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 14, 2012, 12:27:50 PM
4/14/2012 Day 4 of my 4 day split

Got to the Gym at 9:10.  We had the family haircuts this morning, and then I hit the gym afterwards.  Probably a good idea anyways to put a little space between yesterdays late work out and today.

 Stretch

* Cardio
          32 minutes on the step mill.

* Seated Dumbbell Shoulder Press
          10@40
          10@50
          10@60
          10@65
          0@70 :( I was really close this time, I think they will go soon.
          10@65 :)
          10@65 :)
          8@65
          8@65

* Upright Barbell Rows
          10@65
          10@85
          8@105
          8@115
          8@125
          8@130 :)
          8@125 :)
          8@115
       
* Cable Crunches
          25@80         
          25@90         
          20@90         
          20@90         
          20@90         

* Standing Side Dumbbell Raises
          8@20
          8@25
          8@30
          8@35
          7@40 :)
          8@35
       
* Standing Front Dumbbell Raises
          8@20
          8@25
          8@30
          8@35
          7@40 :)
          8@35

* Rear Deltoid Machine
          10@100
          10@120
          8@140
          8@160
          6@180 :)  I need to use a 10 lb weight here, and do 8@170 for while
          8@160

* Ab Work, Leg Raises/Knee Raises
          15/15
          15/15
          15/15
          15/15
          15/15

* Barbell Shoulder Shrugs
          12@225
          10@315
          8@405
          8@455
          8@505
          8@525
          8@535 :)
          7@545 :)
          8@525 :)
          10@315
          Straps at 315, Belt at 455.

* Standing Barbell Shoulder Presses (Rockys, alternating in front and behind the head.)
          14@bar
          12@65
          10@85
          8@95
          8@105
          8@105
          8@95
          8@95

 Stretched

Workout Totaled 2 hours and 25 minutes.

Weighed in at 229 after the workout.  I finally got below 230 post workout! :)  This is an all time low for me.  I probably havent been below 230 since the 7th or 8th grade.   
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 16, 2012, 11:14:59 AM
4/16/2012 Day 1 of my 4 day split

Got to the Gym at 6:15am.   No, I still havent filed my taxes!!!!!

 * Stretch

* Cardio
          26 minutes on the ellipse machine.

* Wide grip cable pull downs
          10@120
          10@140
          8@160
          8@180
          8@200
          7@210 :)
          8@200 :)
          8@200 :)
          8@190 :)

 * Shoulder width grip ez-bar curls
          10@60         
          8@70
          8@80
          8@90
          8@90
          8@90
          8@90 :)
          8@90 :)

* Narrow, Prone grip Pulldowns
          10@140
          8@160
          8@180
          8@200 
          8@190 
          8@190
          8@180
          8@180

* Core Work
          Decline Bench Sit-ups 4 sets of 30 with 35lb plate
          Decline Bench Russian Twists 6 sets of 20 with 35lb plate

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@135
          10@180
          10@190
          10@190
          10@190
          10@190
          10@190

* Incline bench dumbbell curls (bodyhard curls)
          10@20
          8@30
          8@35
          8@35 :)
          8@30
          8@30

* Lifefitness Ab Crunch Machine
          25@120
          25@120
          25@120
          25@120

* Bent Over Barbell Rows
          10@135
          8@175
          8@195
          8@205
          8@215 :)
          8@215 :)
          8@205
          8@205
          8@195

* Stretched

* Pullups
          4, 3, 1

Workout Totaled 2 hours and 15 minutes.

Weighed in at 233, little bit of a bloat again from the weekend.

Good work out today.  Elbow is feeling much, much better, but Im still taking it a little easy on the rows.  We are going to put off running today, as its supposed to be 90, and my running buddy is meeting someone for lunch.  I need to bug out early and finish up the taxes anyways.
Title: Re: BigDaddy - Faster, Stronger!
Post by: hochspeyer on April 16, 2012, 10:20:17 PM
Run during lunch yesterday got killed because I was on the phone doing customer support for 10 hours straight.  Then I got called twice last night and only got about 5 hours sleep, and needed to be back online this early this morning, so no morning workout!

BigDaddy is not happy and misses the Iron   >:(

If I can, I will bail work early today and get in an afternoon workout.
If you use the phone to cushion the dumbells when you drop them after a set, you'll spend less time on the phone. Just sayin'.  ::)
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 17, 2012, 10:21:27 AM
4/17/2012 Day 2 of my 4 day split

Got to the Gym at 6:20am.   Up late doing the taxes last night.  Finally all filed.  Thats my excuse and Im sticking to it!

* Stretch

* Cardio
          22 minutes on the step mill

* Barbell Bench Press
          10 @ bar
          10 @ 135
          8 @ 185
          8 @ 205
          8 @ 225
          8 @ 230 :)
          8 @ 225
          8 @ 225
          8 @ 225 :)
          8 @ 225 :)
          10 @ 135
         
Ab Work, Leg Raises/Knee Raises
          15/15
          15/15
          15/15
          15/15
          15/15

* Incline Dumbbell Press
          10 @ 50
          10 @ 60
          8 @ 70
          8 @ 75
          8 @ 75
          8 @ 75
          8 @ 75
          8 @ 75 :)

* Straight Leg Dead Lifts
          15@bar
          10@135
          10@185
          8@235
          8@255
          8@265
          8@275
          8@285
          8@295 :)
          10@185

* Incline Dumbbell Chest Flys
           10@30
           10@40
           8@50
           8@50
           8@50
           8@50
           8@50
           8@50

* Chest Dips
          10 Assisted
          8,8,7,7,7 Unassisted

* Pushups
          6*15

* Stretch

Workout Totaled 2 hours  15 minutes.

Weighed in at 233lbs after the workout.

Good workout today.  That was my first shot at 230 on the bench, and I was able to get 8 reps.  Just barely, but I got them!  Couple other gains here and there on reps.  Very happy with the workout overall.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 17, 2012, 10:22:18 AM
If you use the phone to cushion the dumbells when you drop them after a set, you'll spend less time on the phone. Just sayin'.  ::)

Not a bad idea, but it's my personal phone....
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 17, 2012, 07:48:45 PM

4/17/2012 Run During Lunch

Ran 5.15 miles in 47:50. Not a bad run today, a little slower than usual, but it was hot out, so Im happy with the results.   9:17 miles.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 18, 2012, 03:13:55 PM
4/18/2012 Run During Lunch

Ran 5.15 miles in 45:40. First time weve done the 5 mile loop back to back and we killed it.  15 seconds off our best time from a few weeks ago, over 2 minutes better than yesterday.  Weather was just perfect for a run, about 60 with a slight breeze!

8:52 miles, and that is with dogging the first mile in 9:53!  The cute girl that passed us at about 2.5 miles in may have helped us pick up our pace :)
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 19, 2012, 10:29:33 AM
4/19/2012 Day 3 of my 4 day split

Got to the Gym at 6:05am.  Ready for a good workout this morning.  I took today and tomorrow off from work, so I can take as long as I want for the workout.

* Stretch

* Cardio
          32 minutes on step mill

* Cable Tricep Push Downs
          10 @ 60
          10 @ 80
          8 @ 90
          8 @ 100
          8 @ 105 :)
          8 @ 100
          8 @ 100 :)
          8 @ 100 :)
          8 @ 95 :)
           
* Barbell Squats
          12@nothing
          12@bar
          10@95
          8@135
          8@155
          8@175
          8@185
          8@195
          8@205 :)
          8@195
          8@185
          10@155
          10@135

* Core Work
          Decline Bench Sit-ups 4 sets of 30 with 35lb plate
          Decline Bench Russian Twists 6 sets of 20 with 35lb plate

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          8 @ 55
          8 @ 65
          8 @ 70
          8 @ 75 :)
          8 @ 72.5
          8 @ 70
          8 @ 70 :)
          8 @ 70 :)
   
* Calf Extensions on Icarian seated incline machine
          12 @ 280
          12 @ 360
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400

* Close Grip Bench Press
          10 @ bar
          10 @ 135
          8 @ 155
          8 @ 175
          8 @ 195
          8 @ 205
          8 @ 205
          8 @ 205
          8 @ 195

* Leg Press Machine, plate weight only
            12 @ sled
            12 @ 90
            10 @ 180
            8 @ 270
            8 @ 360
            8 @ 410
            8 @ 460
            8 @ 460

* Lower Back Extensions
          10 + 45lbs
          10 + 45lbs
          10 + 45lbs
          10 + 45lbs
          10 + 45lbs
          10 + 45lbs

* Stretch

* Pullups
         4,3,1

Workout Totaled 2 hours and 40 minutes

Weighed in at 231 after the workout. 

Great leg workout today.   Squatting that much after run 5 miles 2 days in a row put a real hurting on my legs.  I ought to have some really good DOMS tomorrow.   I started the leg press really light because I thought my quads were already shot, but I got up to 460, so I was happy with it.

Towards the end of my workout, I had a new guy come up to me, and ask me a few questions.  Instead of the normal How did you lose that much weight, I got How did you get that ripped?  You are a monster!   He had never seen me when I was heavy, it felt pretty awesome.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 20, 2012, 09:12:34 AM
4/14/2012 Day 4 of my 4 day split

Got to the Gym at 5:10.  My wife wants to do the a body combat class at 9:30, so I needed to finished my workout and get home to watch the kids.   Between the running, squaterday, and all the yard work I did yesterday, my legs are good and sore!

 Stretch

* Cardio
          34 minutes on the ellipse machine.

* Seated Dumbbell Shoulder Press
          10@40
          10@50
          10@60
          10@65
          8@70  :)
          8@70  :)
          8@65
          8@65

          HELL YEAH!  That is first time I have ever gotten the 70s up for the overhead press, and I even managed 2 sets of 8.  Felt awesome!

* Upright Barbell Rows
          10@65
          10@85
          8@105
          8@115
          8@125
          8@130
          8@125
          8@115
       
* Ab Work, Leg Raises/Knee Raises
          18/18 :)
          18/18 :)
          18/18 :)
          15/15
          15/15

* Standing Side Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@40 :)
          8@35
       
* Standing Front Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@40 :)
          8@35

* Rear Deltoid Machine
          10@100
          10@120
          8@140
          8@160
          7@180 :) 
          8@160

* Lifefitness Ab Crunch Machine
          25@120
          25@120
          25@120
          25@120
          25@120

* Barbell Shoulder Shrugs
          12@225
          10@315
          8@405
          8@495
          8@515
          8@535
          8@535
          8@515
          8@515
          10@405
          Straps at 315, Belt at 495.

* Standing Barbell Shoulder Presses (Rockys, alternating in front and behind the head.)
          12@bar
          12@65
          10@85
          8@95
          8@105
          8@115 :)
          5@125 :)
          8@105

 Stretched

Workout Totaled 2 hours and 40 minutes.

Weighed in at 232 after the workout. 

Great workout today.  I am psyched about getting the 70s up on the overhead dumbbell press.  That is a goal I have been working towards for a long time.  Made some other gains here and there during the workout as well.  I feel like a beast right now!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 21, 2012, 12:06:10 PM
4/21/2012 Day 1 of my 4 day split

Got to the Gym at 6:30am.   Slept in a tiny bit this morning.  Im a little sore from a the yard work the past 2 days.  Its funny how you can go into the gym and throw around hundereds of pounds, but working on the yard for several hours makes you sore in a whole different way.

 * Stretch

* Cardio
          1 mile warm-up running on the track 8:30 mile.
          25 minutes alternating punching the heavy bag, and running laps on the track
          4 * sprint lap/1 walking lap
          38 minutes total cardio

* Wide grip cable pull downs
          10@120
          10@140
          8@160
          8@180
          8@200
          8@210 :)
          7@210 :)
          8@200
          8@200 :)
          8@190 

 * Shoulder width grip ez-bar curls
          10@60         
          8@70
          8@80
          8@90
          8@90
          8@100 :)
          8@90
          8@90
          8@90

* Narrow, Prone grip Pulldowns
          10@140
          8@160
          8@180
          8@200 
          8@190 
          8@190
          8@190 :)
          8@190 :)

* Core Work
          Decline Bench Sit-ups 4 sets of 30 with 35lb plate
          Decline Bench Russian Twists 6 sets of 20 with 35lb plate

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@135
          10@190
          10@190
          10@190
          10@190
          10@190
          10@190

* Incline bench dumbbell curls (bodyhard curls)
          10@20
          8@30
          8@35
          8@35
          8@35 :)
          8@35 :)

* Bent Over Barbell Rows
          10@135
          8@155
          8@175
          8@195
          8@205
          8@215
          8@220 :)
          8@215 :)
          8@215 :)
          8@205 :)

* Stretched

* Pullups
          4, 3

Workout Totaled 2 hours and 30 minutes.

Weighed in at 230 after the workout.
 
Another great workout today.  Even though I was sore from all the yard work, I made several gains in weight and reps.   Im noticing a big difference in the definition, and height of my biceps in the past several months, and my lats are noticeably wider as well.  Very happy with the progress!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 23, 2012, 10:04:59 AM
4/23/2012 Day 2 of my 4 day split

Got to the Gym at 6:30am.   Hard to drag myself out of bed on this cold rainy morning, but I eventually got there!

* Stretch

* Cardio
          27 minutes on the step mill

* Barbell Bench Press
          10 @ bar
          10 @ 135
          8 @ 185
          8 @ 205
          8 @ 225
          8 @ 230
          8 @ 230 :)
          8 @ 230 :)
          8 @ 225
          7 @ 225
          10 @ 135
         
Ab Work, Leg Raises/Knee Raises
          18/18
          18/18
          18/18
          18/18
          18/18

* Incline Dumbbell Press
          10 @ 50
          10 @ 60
          10 @ 70
          9 @ 75
          0 @ 80
          0 @ 75
          10 @ 70
          10 @ 70
          10 @ 70
          10 @ 70

* Straight Leg Dead Lifts
          15@bar
          10@135
          10@185
          8@235
          8@255
          8@275
          8@295
          8@305 :)
          8@315 :)
          10@185

* Incline Dumbbell Chest Flys
           10@30
           10@40
           8@45
           8@50
           8@55
           8@55
           8@55

* Chest Dips
          10 Assisted
          9,9,8,8,8 Unassisted

* Pushups / Decline Situps
          12/12
          12/12
          12/12
          12/12
          12/12
          12/12

* Stretch

Workout Totaled 2 hours  10 minutes.

Weighed in at 231lbs after the workout.

Good workout today, made some more gains on the bench.  Not sure what happen in the incline dumbbell presses.  I missed with the 80s twice, and then the 75s wouldnt go up either, so I dropped back to the 70s and upped the reps.   
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 24, 2012, 10:00:19 AM
4/24/2012 Day 3 of my 4 day split

Got to the Gym at 6:15am.  Leg day today, and then Im going to go running this afternoon!

* Stretch

* Cardio
          30 minutes on ellipse machine

* Skull Crushers
          10 @ 40
          10 @ 50
          8 @ 60
          8 @ 70
          8 @ 60
          8 @ 60
          8 @ 60
          10 @ 50
          All the pulley stacks were in use, so I did skull crushers instead today.
           
* Barbell Squats
          12@nothing
          12@bar
          10@95
          8@135
          8@155
          8@165
          8@175
          8@185
          8@195
          8@205
          8@215 :)
          8@215 :)
          8@195 :)

          10@155

* Core Work
          Decline Bench Sit-ups 4 sets of 30 with 35lb plate
          Decline Bench Russian Twists 6 sets of 20 with 35lb plate

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          8 @ 55
          8 @ 65
          8 @ 70
          8 @ 75
          8 @ 75 :)
          8 @ 75 :)
          8 @ 75 :)

   
* Calf Extensions on Icarian seated incline machine
          12 @ 300
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400

* Close Grip Bench Press
          10 @ bar
          10 @ 135
          8 @ 155
          8 @ 175
          8 @ 195
          8 @ 205
          8 @ 215 :)
          8 @ 205
          8 @ 195

* Leg Press Machine, plate weight only
            10 @ 180
            10 @ 270
            8 @ 360
            8 @ 450
            8 @ 540
            8 @ 590
            8 @ 540
            8 @ 540

* Lower Back Extensions
          10 + 50lbs
          10 + 60lbs
          10 + 60lbs
          10 + 70lbs
          10 + 70lbs
          10 + 70lbs

          I started using a barbell here instead of a plate to get more weight.

* Stretch

Workout Totaled 2 hours and 40 minutes

Weighed in at 230 after the workout.    My weight is going down very slowly, but Im noticing changes in my upper body definition, and Im starting to get some definition now in the legs as well.  Very happy with the progress so far.

Good workout today.   Made some gains on the squats and a couple of other exercies, and felt good and strong the whole workout. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 24, 2012, 04:34:09 PM
4/24/2012 Run During Lunch

Ran 5.15 miles in 45:28.  Another 12 seconds off my best time on this loop.   We started out with a sub 9 minute mile for the first mile and kept it up the whole time.  Was a beautiful day for a run.  Its funny how I run faster if I have my leg day on the same day as the run!

8:49 miles, getting faster! :)
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 25, 2012, 10:00:19 AM
4/25/2012 Day 4 of my 4 day split

Got to the Gym at 6:25.  Just wanted to sleep in this morning, but I eventually dragged my lazy ass out of bed and hit the gym.  The iron doesnt care if you are a little late, just that you show up to do battle!

 Stretch

* Cardio
          1 mile warm-up running on the track 8:01 mile.  So close to getting back under 8 min/mile
          23 minutes alternating punching the heavy bag, and running laps on the track
          4 * sprint lap/1 walking lap
          35 minutes total cardio

* Seated Dumbbell Shoulder Press
          10@40
          10@50
          10@60
          10@65
          0@70 :( almost got them up, but just wouldnt go.
          11@65
          10@65
          9@65
          8@65

* Upright Barbell Rows
          10@65
          10@85
          8@105
          8@115
          8@125
          7@135 :)
          8@130 :)
          8@125 :)

       
* Ab Work, Leg Raises/Knee Raises
          18/18 
          18/18
          18/18
          18/18
          18/18

* Standing Side Dumbbell Raises
          10@25
          10@30
          8@35
          8@40
          7@40 :)
          8@35
       
* Standing Front Dumbbell Raises
          10@25
          10@30
          8@35
          8@40
          7@40 :)
          8@35

* Rear Deltoid Machine
          10@120
          8@140
          8@160
          8@180 :) 
          7@180 :) 

          8@160

* Barbell Shoulder Shrugs
          12@225
          10@315
          8@405
          8@495
          8@515
          8@535
          8@545 :)
          8@555 :)
          8@535 :)

          12@405
          Straps at 315, Belt at 495.

* Standing Barbell Shoulder Presses (Rockys, alternating in front and behind the head.)
          14@bar
          12@65
          10@85
          8@95
          8@105
          8@110
          8@115
          7@105
          8@85


 Stretched

Workout Totaled 2 hours and 15 minutes.

Weighed in at 228 after the workout.   New low.  At my morning weigh-in, I was 231, so only one more pound to go to hit my goal.

Good workout overall today.  Im a little bummed about not getting the 70s up on the overhead press, but not a big deal.  Made some good gains in other areas.
Title: Re: BigDaddy - Faster, Stronger!
Post by: hochspeyer on April 25, 2012, 01:34:56 PM
Nice new avi! :ninja:
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 26, 2012, 03:18:11 PM
4/26/2012 Run During Lunch

Ran 5.15 miles in 44:22.  Holy crap we were flying today. ;D Thats 66 seconds faster than Tuesday, which was my previous best time.   Weather was awesome, and we just kept getting faster the whole run.   I ran the last mile in 8:09, which beats my best mile while distance running by almost 30 seconds.

Averaged 8:37 per mile.   Extremely happy with the run today :)
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 27, 2012, 09:58:38 AM
4/27/2012 Day 1 of my 4 day split

Got to the Gym at 6:25am.   I really need to get back into the 6:00 grove, Im getting into work pretty late.  Feel good this morning, rested and strong.

 * Stretch

* Cardio
          26 minutes on the ellipse machine, plan on running again this afternoon, have a 5k race on Sunday that I want to kick butt at.

* Wide grip cable pull downs
          10@120
          8@160
          8@180
          8@200
          8@210
          7@210 
          8@200
          8@200 
          8@200 :)

 * Shoulder width grip ez-bar curls
          10@60         
          8@80
          8@90
          8@100
          7@100 :)
          8@90
          8@90
          8@90

* Narrow, Prone grip Pulldowns
          8@160
          8@180
          8@200 
          8@210 :)
          8@200 :)
          8@200 :)
          8@190 :)


* Core Work
          Decline Bench Sit-ups 4 sets of 30 with 35lb plate
          Decline Bench Russian Twists 6 sets of 20 with 35lb plate

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@135
          10@190
          10@200
          10@200
          10@200
          10@200
          10@200


* Incline bench dumbbell curls (bodyhard curls)
          10@25
          8@30
          8@35
          8@35
          7@35
          8@30

* Flite Plate Loaded Standing Squat Machine
          15@machine
          15@90
          15@180
          15@270
          15@360
          15@360

* Bent Over Barbell Rows
          10@135
          8@185
          8@205
          8@215
          8@225 :)
          7@225 :)

          8@215
          8@205

* Stretched

Workout Totaled 2 hours and 20 minutes.

Weighed in at 229 after the workout.
 
Excellent workout today.  Made some gains on weights and reps.   I decided to add some high rep leg work today to help with my squats.  I can go nice and deep on this machine since I dont have to worry about balance.  I think it will help with my flexibility and getting out of the hole.  Ill keep this in day 1 for a while and see if it helps out.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 27, 2012, 01:27:17 PM
4/27/2012 Run During Lunch

Ran 5.15 miles in 44:02.  Third run this week and we kicked butt!   I was trying to get in a little extra running to be ready for the 5K this weekend, and I turned in my best time ever for this distance.   We were more consistent than yesterday on the speed.   After the first mile we settled in 8:25 or pace and stayed there for 4 miles.  8:33 miles on average, thats my best pace for any distance so far!
Title: Re: BigDaddy - Faster, Stronger!
Post by: FLEX on April 27, 2012, 08:04:13 PM
Brian you are in full-on Beast Mode.

I'm late for work every day too because of my training.  Not a single phuck is given.   8)
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 28, 2012, 09:52:12 AM
4/28/2012 Day 2 of my 4 day split

Got to the Gym at 6:15am.   Ready to kick it this morning.

* Stretch

* Cardio
          32 minutes on the step mill

* Barbell Bench Press
          10 @ bar
          10 @ 135
          8 @ 185
          8 @ 205
          8 @ 225
          8 @ 235 :)
          7 @ 235 :)

          8 @ 230
          8 @ 230 :)
          8 @ 225 :)

          10 @ 135
         
Ab Work, Leg Raises/Knee Raises
          18/18
          18/18
          18/18
          18/18
          18/18

* Incline Dumbbell Press
          10 @ 50
          10 @ 60
          10 @ 70
          10 @ 75
          10 @ 75
          9 @ 75
          8 @ 75
          10 @ 70

* Straight Leg Dead Lifts
          15@bar
          10@135
          10@185
          8@235
          8@255
          8@265
          8@275
          4@285 Back felt a little sore, so I back off for the rest of the sets.
          8@255
          8@235
          10@185

* Incline Dumbbell Chest Flys
           10@30
           10@40
           10@50
           10@50
           10@50
           9@50
           8@50

* Chest Dips
          10 Assisted
          10,9,10,9,8 Unassisted

* Pushups
          15 * 6

* Stretch

Workout Totaled 2 hours  30 minutes.

Weighed in at 227 lbs after the workout, new low for post workout.  The big news is that I was 229.4 when I left the house this morning, so I hit the goal I set almost 2 months ago, and gave myself 2 months to hit.   Im going to raise my daily calories 200 for a week, and then adjust from there.  I want to slowly come up to maintenance.

Awesome workout today.   Aside from hitting my body weight goal (I never thought I would get anywhere near this low when I started out, or even a year ago) I put up 235 for 2 sets for the first time on the bench press.

Looking forward to the 5K tomorrow!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 28, 2012, 10:27:27 AM
Brian you are in full-on Beast Mode.

I'm late for work every day too because of my training.  Not a single phuck is given.   8)

Thanks man, for the last several weeks, I've been making awesome gains.  In that time I raised my protein intake, and added some casein at night.  Not sure what made the difference, but I'm happy with it.

I really want to see how the workouts go now that I will be raising my calorie intake!

Yeah, at this point the gym is more important than showing up to work early, they will survive!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 29, 2012, 12:01:19 PM
5K for the Autism Resource Center in Worcester, MA

Ran my 5K today in 25:52.4.  Works out to 8:19 miles.

http://racewire.com/results.php?id=173 (http://racewire.com/results.php?id=173)

I felt good the whole race, and according to my phone, I ran a 7:45 mile in there some where.

Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 30, 2012, 09:55:54 AM
4/30/2012 Day 3 of my 4 day split

Got to the Gym at 6:10am.  Smoke alarm freaked out at 4:00am for now reason, but other than that Im feeling good today.  Pumped from the race yesterday.

* Stretch

* Cardio
          27 minutes on the step mill.  I wanted to use the ellipse machine this morning since Im running at lunch, but they were all full...

* Cable Tricep Push Downs
          10 @ 60
          10 @ 80
          8 @ 90
          8 @ 100
          8 @ 100
          8 @ 100
          8 @ 100
          8 @ 95
           
* Barbell Squats
          12@nothing
          12@bar
          10@95
          10@135
          10@155
          8@175
          8@185
          8@195
          8@205
          8@215
          8@215
          8@175
          10@135

* Core Work
          Decline Bench Sit-ups 4 sets of 30 with 35lb plate
          Decline Bench Russian Twists 6 sets of 20 with 35lb plate

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          8 @ 55
          8 @ 65
          8 @ 70
          8 @ 75
          8 @ 77.5 :)
          8 @ 80 :)
          8 @ 80 :)
          8 @ 77.5 :)

          8 @ 55
   
* Calf Extensions on Icarian seated incline machine
          15 @ 300
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400


* Close Grip Bench Press
          10 @ bar
          10 @ 135
          8 @ 155
          8 @ 175
          8 @ 195
          8 @ 205
          8 @ 210
          7 @ 210 :)
          8 @ 205
          8 @ 195
          8 @ 155

* Lower Back Extensions
          10 + 60lbs
          10 + 70lbs
          10 + 80lbs
          10 + 80lbs
          10 + 80lbs
          10 + 80lbs


* Leg Press Machine, plate weight only
            10 @ 200
            10 @ 290
            8 @ 380
            8 @ 470
            8 @ 560
            8 @ 560
            8 @ 560
            8 @ 560
            10 @ 380


* Stretch

Workout Totaled 2 hours and 30 minutes

Weighed in at 228 after the workout.   

Good workout today.   Didnt make any gains on the squats, but I was happy with the work I did there.   Probably too much running lately.   Made some gains here and there on other exercises.
Title: Re: BigDaddy - Faster, Stronger!
Post by: Polishedball on April 30, 2012, 10:59:59 AM
Holy reps.  Nice work. I'd be being scraped from the floor if I tried so much volume. 

Glad the 5k went so well awesome times. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on April 30, 2012, 11:29:18 AM
Holy reps.  Nice work. I'd be being scraped from the floor if I tried so much volume. 

Glad the 5k went so well awesome times.

Thanks man.  It's taken a long time to build up to that kind of volume, but I seem to respond to it, and it's helped me with my weight loss and maintenance, and I'm still making lifting gains, so I'm sticking with it. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 01, 2012, 09:58:16 AM
5/1/2012 Day 4 of my 4 day split

Got to the Gym at 6:15.  Feeling a little run down this morning.  I think Im fighting off a cold or something.  Kind of stuffed up.

 Stretch

* Cardio
          27 minutes on the ellipse machine

* Seated Dumbbell Shoulder Press
          12@40
          12@50
          10@60
          10@65
          0@70 :( missed them again.
          11@65
          10@65
          9@65
          9@65
          8@65

* Upright Barbell Rows
          10@65
          10@85
          8@105
          8@115
          8@125
          8@130
          8@125
          8@125
       
* Ab Work, Leg Raises/Knee Raises
          18/18 
          18/18
          18/18
          18/18
          18/18

* Standing Side Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@35
          8@35
       
* Standing Front Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@35
          8@35

* Rear Deltoid Machine
          10@100
          8@120
          8@140
          8@160
          8@160
          8@160

* Quad Extensions, single leg
         14@50
         15@40
         15@40
         15@40
         15@40

* Barbell Shoulder Shrugs
          12@225
          10@315
          10@405
          8@495
          8@515
          8@535
          8@555
          8@535
          8@535
          12@405
          Straps at 315, Belt at 495.

* Hammer Strength behind the head press machine
          12@90
          10@110
          10@130
          8@150
          8@170
          7@190
          8@180
          7@180
          10@130

 Stretched

Workout Totaled 2 hours and 30 minutes.

Weighed in at 231 after the workout.    Little bit of a bloat from the weekend I guess.

Todays workout was tough.  Never really got into a rhythm, but Im glad I got the work in. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 02, 2012, 02:00:58 PM
5/2/2012 Run During Lunch

Ran 5.15 miles in 45:46.  Didnt really want to run today, but my running buddy dragged me out.  Not too shabby for feeling so crappy at the start.  8:53 miles.  I feel much better after the run than I did before!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 03, 2012, 10:17:17 AM
5/3/2012 Day 1 of my 4 day split

Got to the Gym at 6:20am.   Elbow has been bugging me a little bit the last week, so Im going to take it a little lighter today and the exercises that bug it.

 * Stretch

* Cardio
          27 minutes on the ellipse machine.

* Wide grip cable pull downs
          10@120
          10@140
          10@160
          8@180
          8@200
          8@200
          7@190 
          8@190
          10@140

 * Shoulder width grip ez-bar curls
          10@50         
          10@60         
          8@70
          8@80
          8@80
          8@80
          8@80
          10@60         

* Narrow, Prone grip Pulldowns
          10@120
          10@140
          8@160
          8@180
          8@180
          8@180
          8@180
          10@140

* Core Work
          Decline Bench Sit-ups 4 sets of 30 with 35lb plate
          Decline Bench Russian Twists 6 sets of 15 with 35lb plate

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@135
          10@160
          10@160
          10@160
          10@160
          10@160
          10@115

* Flite Plate Loaded Standing Squat Machine
          15@machine
          15@90
          15@180
          15@270
          15@360
          15@450
          15@450
          15@450
          15@270

* Incline bench dumbbell curls (bodyhard curls)
          10@20
          10@25
          10@30
          10@30
          10@30
          10@30
          10@20

*Standing T-Bar Rows
          15@machine
          12@45
          10@90
          10@100
          8@110
          8@120
          8@120
          8@120
          10@100

* Stretched

Workout Totaled 2 hours and 10 minutes.

Weighed in at 229 after the workout.

Decent work out today, and my elbow didnt bug me much, which is a good thing.   I cut down to 5 working sets to try and shorten the workout a little bit. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 03, 2012, 01:38:07 PM
5/3/2012 Run During Lunch

Ran 5.15 miles in 44:31.  We ran again today, because the weather for tomorrow is way worse than todays.   1 minute and 15 seconds faster than yesterday, so Im happy with the run.   The other 2 guys were lagging, but I didnt let them slow me down!  They eventually picked up the pace and stayed with me. 

 8:39 miles.  Feel great right now!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 04, 2012, 10:09:02 AM
5/4/2012 Day 2 of my 4 day split

Got to the Gym at 6:25am.    Meh...

* Stretch

* Cardio
          32 minutes on the step mill
          Went into the cardio feeling kind of blah, but felt much, much better afterwards.

* Barbell Bench Press
          15 @ bar
          12 @ 135
          10 @ 185
          8 @ 205
          8 @ 225
          8 @ 235
          7 @ 240 :)
          8 @ 235 :)
          8 @ 235 :)
          8 @ 230 :)

          10 @ 185
         
Ab Work, Leg Raises/Knee Raises
          18/18
          18/18
          18/18
          18/18
          18/18

* Incline Dumbbell Press
          10 @ 50
          10 @ 60
          10 @ 75
          0 @ 80 :( These just wont go, but Im not giving up!
          11 @ 75
          10 @ 75
          10 @ 75
          10 @ 75
          10 @ 50

* Straight Leg Dead Lifts
          15@bar
          12@135
          12@185
          10@205
          10@225
          10@225
          10@225
          10@225
          10@225
          10@135

* Incline Dumbbell Chest Flys
           10@30
           10@40
           10@45
           10@50
           10@50
           10@50
           10@50

* Chest Dips
          10 Unassisted
          8,8,8,8,7 Unassisted + 10lbs :)

* Pushups and Decline Crunches
          15/15
          15/15
          15/15
          15/15
          15/15

* Stretch

Workout Totaled 2 hours  15 minutes.

Weighed in at 227 lbs after the workout.

Starting the workout, I wasnt sure how it was going to go, but it turned out to be great.   The 240 on the bench was a surprise, along with the 3 sets at 235!  Really happy with my progress on the bench. 

The 80s just wont go on the incline press, I think Im just to shot from flat benching.  Maybe Ill go back to barbell incline for a little while and see if I can make some progress there. 

It was pretty cool to strap on some extra weight to do the chest dips, that was a first for me!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 05, 2012, 10:13:14 AM
5/5/2012 Day 3 of my 4 day split

Got to the Gym at 6:15am.  Feeling much better this morning finally.  Ready to kick some butt!

* Stretch

* Cardio
          1 mile warm-up running on the track 7:46 mile.  WHOO HOO! :)  I was flying this morning!
          25 minutes alternating punching the heavy bag, and running laps on the track
          4 * sprint lap/1 walking lap
          38 minutes total cardio

 * Cable Tricep Push Downs
          10 @ 65
          10 @ 80
          8 @ 90
          8 @ 100
          8 @ 105 :)
          8 @ 100
          8 @ 100
          8 @ 100 :)
          8 @ 95
           
* Barbell Squats
          15@nothing
          12@bar
          10@95
          10@135
          10@155
          8@175
          8@195
          8@205
          8@215
          8@225 :)
          8@235 :)
          8@245 :)
          8@215 :)

          8@175

* Lifefitness Ab Crunch
          30 @ 120
          30 @ 120
          30 @ 120
          30 @ 120
* Dumbell Side Bends
          15 @ 30
          15 @ 40
          15 @ 50
          15 @ 50

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          10 @ 55
          8 @ 65
          8 @ 75
          8 @ 80
          8 @ 85 :)
          8 @ 85 :)
          8 @ 80 :)

          8 @ 55
   
* Calf Extensions on Icarian seated incline machine
          18 @ 300
          18 @ 400
          18 @ 400
          18 @ 400
          18 @ 400
          18 @ 400
          18 @ 400


* Close Grip Bench Press
          10 @ bar
          10 @ 135
          8 @ 185
          8 @ 195
          8 @ 205
          8 @ 205
          8 @ 195
          8 @ 135

* Leg Press Machine, plate weight only
            10 @ 180
            10 @ 270
            10 @ 360
            8 @ 450
            8 @ 540
            8 @ 590 :)
            8 @ 610 :)
            8 @ 630 :)

            10 @ 450

* Lower Back Extensions
          10 + 70lbs
          10 + 80lbs
          10 + 90lbs
          10 + 90lbs
          10 + 90lbs
          10 + 90bs


* Stretch

Workout Totaled 2 hours and 40 minutes

Weighed in at 228 after the workout.   

I was in full on beast mode today.   I finally kicked the cold that was dogging me, and put in some good work today.  Awesome gains on the squats, and my other leg exercises.  Made a few other gains here and there.  Felt super strong, and had great energy!  Ill be interested to see what kind of gains I make now that Im raising my calorie and protein intake.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 06, 2012, 07:57:47 AM
5/6/2012 Run Outside

Ran 5.7 miles in 52:20.  It was a beautiful Sunday morning after rain all week, and its getting light early enough that I can get in a decent run in before church.   9:14 per mile pace, not too bad for running by myself.
Title: Re: BigDaddy - Faster, Stronger!
Post by: Bando on May 06, 2012, 10:20:17 AM
^^ productive way to start the day 8)
Title: Re: BigDaddy - Faster, Stronger!
Post by: hochspeyer on May 06, 2012, 10:34:55 AM
You ran BEFORE church? That's impressive!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 06, 2012, 01:22:27 PM
If you had told me 2 years ago, that I would be getting up at 5:30am to go running, I have would told you that you were NUTS!

I've come to really like running, especially early in the morning, it's quiet, and I'm pretty much the only one out there.  Very different experience than the heavy lifting.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 07, 2012, 09:51:16 AM
5/7/2012 Day 4 of my 4 day split

Got to the Gym at 6:10.  Feeling good this morning after a productive weekend!

 Stretch

* Cardio
          27 minutes on the step mill.

* Seated Dumbbell Shoulder Press
          12@40
          12@50
          10@60
          10@65
          8@70 :)
          8@70 :)

          8@65
          8@65
          10@50

* Upright Barbell Rows
          10@65
          10@85
          8@105
          8@115
          8@125
          8@130
          8@125
          8@125
          8@95
       
* Ab Work, Leg Raises/Knee Raises
          18/18 
          18/18
          18/18
          18/18
          18/18

* Standing Side Dumbbell Raises
          10@25
          8@30
          8@35
          8@40
          8@35
          10@25
       
* Standing Front Dumbbell Raises
          10@25
          8@30
          8@35
          8@40
          8@35
          10@25

* Rear Deltoid Machine
          10@120
          8@140
          8@160
          8@180
          8@160
          10@120

* Barbell Shoulder Shrugs
          12@225
          10@315
          10@405
          8@495
          8@515
          8@535
          6@555
          8@535
          7@535
          12@405
          Straps at 315, Belt at 495.

* Quad Extensions, single leg
         15@45
         15@55
         15@55
         15@55
         15@55

* Hammer Strength behind the head press machine
          12@90
          10@140
          8@160
          8@180
          8@190
          7@200 :)
          8@190 :)
          7@190 :)

          10@140

 Stretched

Workout Totaled 2 hours and 15 minutes.

Weighed in at 228 after the workout.    Ive been at 230 pre-work for a week now at 3,800 calories, so I will stay there for another week.

Great workout today.  It was really good to get the 70s up again on the shoulder press.   Made some progress on the behind the head press machine as well. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 07, 2012, 02:41:20 PM
5/7/2012 Run During Lunch

Ran 5.15 miles in 44:15.  Awesome run today.  Weather was just right, high 60s, mostly sunny, and just a light breeze.  8:36 miles, so we were cruising!
Title: Re: BigDaddy - Faster, Stronger!
Post by: Bando on May 07, 2012, 04:16:16 PM
3 pm.

Already put in 3 hours of working out in for the day  :o
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 07, 2012, 05:27:41 PM
3 pm.

Already put in 3 hours of working out in for the day  :o

I don't mess around! 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 08, 2012, 09:58:02 AM
5/8/2012 Day 1 of my 4 day split

Got to the Gym at 6:20am.   No hot water at home, so its a good thing Im working out this morning, so I can get a shower...

 * Stretch

* Cardio
          32 minutes on the step mill.

* Wide grip cable pull downs
          10@120
          10@160
          8@180
          8@200
          8@200
          8@200 :)
          8@200 :)
          10@150

 * Shoulder width grip ez-bar curls
          10@60         
          8@70
          8@80
          8@90
          7@100 :)
          8@90
          8@90
          10@70

* Narrow, Prone grip Pulldowns
          10@120
          8@160
          8@180
          8@200
          8@200
          7@200 :)
          8@190 :)
          10@150

* Core Work
          Decline Bench Sit-ups 4 sets of 30 with 35lb plate
          Decline Bench Russian Twists 6 sets of 18 with 35lb plate

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@135
          10@160
          10@170
          10@180
          10@190
          10@200
          10@160

* Incline bench dumbbell curls (bodyhard curls)
          10@25
          8@30
          8@35
          7@35
          8@30
          8@30

* Flite Plate Loaded Standing Squat Machine
          15@90
          15@180
          15@270
          15@360
          15@450
          15@540 :)
          15@540 :)
          15@360

*Bent Over Barbell Rows
          10@135
          8@185
          8@205
          8@215
          7@215
          8@205
          10@135

* Stretched

Workout Totaled 2 hours and 15 minutes.

Weighed in at 227 after the workout.

Good workout today.  Made some progress here and there, and left the gym with an awesome pump!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 09, 2012, 01:20:45 PM
5/9/2012 Run During Lunch

Ran 5.15 miles in 43:52.  WooHoo!!!! :)  Finally broke out of the 44:00s.  Weather wasnt too bad, mid 60s slight drizzle, actually pretty good for running hard in.  8:31 miles.   Closing in on my goal of being able to maintain 8 minute miles!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 10, 2012, 09:58:57 AM
5/10/2012 Day 2 of my 4 day split

Got to the Gym at 6:20am.    Man it just wont stop raining.  Im getting sick of not seeing the sun!

* Stretch

* Cardio
          32 minutes on the ellipse machine

* Barbell Bench Press
          15 @ bar
          12 @ 135
          10 @ 185
          8 @ 205
          8 @ 225
          8 @ 235
          7 @ 240
          7 @ 235
          8 @ 230
          8 @ 230
          10 @ 185
         
Ab Work, Leg Raises/Knee Raises
          20/20
          20/20
          20/20
          20/20
          20/20


* Incline Dumbbell Press
          10 @ 50
          10 @ 60
          10 @ 70
          10 @ 75
          0 @ 80 :(
          10 @ 75
          10 @ 70
          10 @ 70
          12 @ 50

* Straight Leg Dead Lifts
          15@bar
          12@135
          12@185
          10@225
          10@235
          8@245
          8@255
          8@265
          8@275

          12@185

* Incline Dumbbell Chest Flys
           10@30
           10@40
           10@50
           8@55
           8@55
           8@55

           10@40

* Chest Dips
          7,8,8,8,7 Unassisted

* Pushups and Decline Crunches
          15/15
          15/15
          15/15
          15/15
          18/20

* Stretch

Workout Totaled 2 hours  20 minutes.

Weighed in at 228 lbs after the workout.

Good workout, not much new ground today, but solid work.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 11, 2012, 10:08:47 AM
5/11/2012 Day 3 of my 4 day split

Got to the Gym at 6:00am.   Went and saw The Avengers last night, so Im feeling all superhero-ish!

* Stretch

* Cardio
          32 Minutes on the step mill

 * Cable Tricep Push Downs
          12 @ 60
          10 @ 80
          8 @ 90
          8 @ 100
          8 @ 105
          8 @ 105 :)
          8 @ 100
          8 @ 100
          8 @ 80
           
* Barbell Squats
          15@nothing
          12@bar
          10@95
          10@135
          10@185
          8@205
          8@215
          8@225
          8@235
          8@245
          8@255 :)
          8@245 :)

          8@215
          8@185

* Core Work
          Decline Bench Sit-ups 4 sets of 30 with 35lb plate
          Decline Bench Russian Twists 6 sets of 20 with 35lb plate

* Seated Hammer Strength Hamstring Curls, one leg at a time
          12 @ 45
          10 @ 65
          8 @ 75
          8 @ 80
          8 @ 85
          8 @ 90 :)
          8 @ 90 :)
          8 @ 85 :)

          8 @ 65
   
* Calf Extensions on Icarian seated incline machine
          20 @ 300
          20 @ 400
          20 @ 400
          20 @ 400

          18 @ 400
          18 @ 400

* Close Grip Bench Press
          15 @ bar
          12 @ 135
          8 @ 185
          8 @ 205
          8 @ 215 :)
          7 @ 215 :)
          8 @ 205 :)

          8 @ 155

* Leg Press Machine, plate weight only
            12 @ 200
            10 @ 290
            10 @ 380
            8 @ 470
            8 @ 540
            8 @ 610
            8 @ 640 :)
            8 @ 640 :)

            10 @ 470

* Lower Back Extensions
          10 + 70lbs
          10 + 90lbs
          10 + 100lbs
          10 + 100lbs
          10 + 100lbs


* Stretch

Workout Totaled 2 hours and 40 minutes

Weighed in at 228 after the workout.   

Great work out today, I really had my Hulk on :)  Made gains on leg exercises and triceps exercises.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 12, 2012, 11:29:24 AM
5/12/2012 Day 4 of my 4 day split

Got to the Gym at 6:10.    Feeling great this morning, Im even early for a weekend workout!

 Stretch

* Cardio
          1 mile warm-up running on the track 7:49 mile. 
          27 minutes alternating punching the heavy bag, and running laps on the track
          6 * sprint lap/1 walking lap
          45 minutes total cardio

* Seated Dumbbell Shoulder Press
          12@40
          12@50
          10@60
          10@65
          7@70
          9@65
          9@65
          8@65
          10@50

* Upright Barbell Rows
          10@75
          10@95
          8@115
          8@125
          8@130
          8@135 :)
          8@130 :)
          8@125
          10@105
       
* Ab Work, Leg Raises/Knee Raises
          20/20 
          20/20 
          20/20 
          20/20 
          20/20 

* Standing Side Dumbbell Raises
          10@25
          8@30
          8@35
          8@40
          8@35
          8@35 :)
          10@25
       
* Standing Front Dumbbell Raises
          10@25
          8@30
          8@35
          8@40
          8@35
          8@35 :)
          10@25

* Rear Deltoid Machine
          10@120
          8@140
          8@160
          8@180
          7@180
          8@160
          10@120

* Barbell Shoulder Shrugs
          12@225
          10@315
          10@405
          8@495
          8@535
          8@555
          7@565 :)
          7@555 :)
          8@535
          12@405
          Straps at 315, Belt at 495.

* Quad Extensions, single leg
         15@50
         15@55
         15@60 :)
         15@65 :)
         15@70 :)

* Hammer Strength behind the head press machine
          12@90
          10@140
          8@160
          8@180
          8@200
          0@205 :(
          8@200 :)
          7@200 :)
          8@140

 Stretched

Workout Totaled 2 hours and 40 minutes.

Weighed in at 229 after the workout.

Great workout today, tons of energy!   Got up the 70s again on the overhead press, and made gains all over the place.  Felt awesome to pull the 565 on the shrugs!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 13, 2012, 08:05:00 AM
5/13/2012 Run at Home

Dragged my butt out at 5:55 am this morning.  Ran 5 miles in 47:01.  9:24 pace, just looking to get some miles in the morning, not real concerned about the pace.  Nice time for a run, cool, quiet, very few people out.  Only problem was that my stupid phone locked up 9/10 of a mile into the run, so I had to estimate my pace, and I had no music! 
Title: Re: BigDaddy - Faster, Stronger!
Post by: Polishedball on May 13, 2012, 09:25:31 AM
5/13/2012 Run at Home

Dragged my butt out at 5:55 am this morning.  Ran 5 miles in 47:01.  9:24 pace, just looking to get some miles in the morning, not real concerned about the pace.  Nice time for a run, cool, quiet, very few people out.  Only problem was that my stupid phone locked up 9/10 of a mile into the run, so I had to estimate my pace, and I had no music!

I wish I could run,  it is just too hard on my knees. Great pace.

As I lose some weight i'll be able to try it again.  Plan is to do a 5K in august but haven't been able to even start training other than on an elliptical. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 13, 2012, 03:32:04 PM
5/13/2012 Run at Home

Dragged my butt out at 5:55 am this morning.  Ran 5 miles in 47:01.  9:24 pace, just looking to get some miles in the morning, not real concerned about the pace.  Nice time for a run, cool, quiet, very few people out.  Only problem was that my stupid phone locked up 9/10 of a mile into the run, so I had to estimate my pace, and I had no music!

I wish I could run,  it is just too hard on my knees. Great pace.

As I lose some weight i'll be able to try it again.  Plan is to do a 5K in august but haven't been able to even start training other than on an elliptical.

Elliptical and bike or about the only cardio I did for my first year at the gym.  I've only been running for about a year now.   I find the key is to keep a smooth, short stride, and buy really good shoes.   When my knees start to bug me, I know it is time for new running shoes.

Title: Re: BigDaddy - Faster, Stronger!
Post by: Bando on May 13, 2012, 04:42:53 PM
5/13/2012 Run at Home
Dragged my butt out at 5:55 am this morning.  Ran 5 miles in 47:01.  9:24 pace, just looking to get some miles in the morning, not real concerned about the pace.  Nice time for a run, cool, quiet, very few people out.  Only problem was that my stupid phone locked up 9/10 of a mile into the run, so I had to estimate my pace, and I had no music!

Have you been in any races yet?
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 14, 2012, 10:19:13 AM
5/14/2012 Day 1 of my 4 day split

Got to the Gym at 6:20am, and then when I was getting changed, I realized I left the stupid work beeper out in the car, so I had to run and get it, making me even later!

 * Stretch

* Cardio
          30 minutes on the step mill.

* Wide grip cable pull downs
          10@120
          10@160
          8@180
          8@200
          8@210 :)
          7@220 :)
          8@210 :)
          8@200 :)

          10@150

 * Shoulder width grip ez-bar curls
          10@60         
          8@80
          8@90
          8@100 :)
          7@100 :)

          8@90
          8@90
          10@70

* Narrow, Prone grip Pulldowns
          10@160
          8@180
          8@200
          8@210 :)
          7@210 :)
          8@200 :)
          8@200 :)

          10@150

* Core Work
          Decline Bench Sit-ups 4 sets of 30 with 35lb plate
          Decline Bench Russian Twists 6 sets of 20 with 35lb plate

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@135
          10@180
          10@190
          10@200
          10@210
          10@220

          10@180

* Incline bench dumbbell curls (bodyhard curls)
          10@25
          8@30
          8@35
          6@40, thought I had 8 in me, I was wrong...
          8@35
          8@35

* Flite Plate Loaded Standing Squat Machine
          15@machine
          15@180
          15@270
          15@360
          15@450
          15@540
          12@630 :)
          15@360

*Bent Over Barbell Rows
          10@135
          8@185
          8@205
          8@215
          8@225 :)
          8@230 :)
          8@215 :)

          10@155

* Stretched

Workout Totaled 2 hours and 15 minutes.

Weighed in at 230 after the workout.

Great workout today.    Made a bunch of gains, everything felt strong, and I had tons of energy.  Elbow even felt good today.  I really like the extra leg work with squats todays, and quad extensions on day 4.   I think its what I need to really kickstart my lower body development.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 14, 2012, 10:21:30 AM
Have you been in any races yet?

I've done 2 - 5k's this year.  The first one I did in 27:53, and the last one in 25:52!

I'm looking to start doing some 10k's as a regularly run 5 to 5.5 miles at a time.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 15, 2012, 09:49:33 AM
5/15/2012 Day 2 of my 4 day split

Got to the Gym at 6:15am.   

* Stretch

* Cardio
          27 minutes on the ellipse machine, as long as it doesnt rain, I should be able to get in a run during lunch.

* Barbell Bench Press
          15 @ bar
          12 @ 135
          10 @ 185
          8 @ 205
          8 @ 225
          8 @ 235
          8 @ 240 :)
          7 @ 240 :)
          8 @ 235 :)

          8 @ 225
          10 @ 185
         
Ab Work, Leg Raises/Knee Raises
          20/20
          20/20
          20/20
          20/20
          20/20

* Incline Dumbbell Press
          10 @ 50
          10 @ 60
          10 @ 70
          10 @ 75
          10 @ 70
          10 @ 70
          10 @ 70
          12 @ 50

* Straight Leg Dead Lifts
          15@bar
          12@135
          12@185
          10@235
          10@255
          8@265
          8@275
          8@285 :)
          8@295 :)

          10@235

* Incline Dumbbell Chest Flys
           10@30
           10@40
           10@50
           10@50
           10@50
           10@50

* Chest Dips
          8,10,9,8,8 Unassisted

* Pushups and Decline Crunches
          18/18
          18/18
          18/18
          18/18
          18/18 :)


* Stretch

Workout Totaled 2 hours  20 minutes.

Weighed in at 230 lbs after the workout.

Good workout.  Got another set at 240 on the bench, made some gains on the deadlifts, and some extra reps here and there.   Incline dumbbell press is still stuck, I need to switch to a new exercise.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 15, 2012, 02:19:49 PM
5/15/2012 Run During Lunch

Ran 5.15 miles in 50:13.  9:50 miles.  My running buddy is on vacation, so my wife came up and went for a run with me.  Was great, we havent run together since we did a 5k about 2 months ago.  I wish we could exercise more together, but someone has to watch the kids!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 16, 2012, 09:27:22 AM
5/16/2012 Day 3 of my 4 day split

Got to the Gym at 5:25am.   Need to leave work early today.   I feel remarkably awake for getting up almost an hour earlier than normal.

* Stretch

* Cardio
          1 mile warm-up running on the track 7:56 mile. 
          23 minutes alternating punching the heavy bag, and running laps on the track
          4 * sprint lap/1 walking lap
          38 minutes total cardio

 * Cable Triceps Push Downs
          12 @ 60
          10 @ 80
          8 @ 90
          8 @ 100
          8 @ 110 :)
          8 @ 105 :)
          7 @ 105 :)

          8 @ 100
          8 @ 80
           
* Barbell Squats
          15@nothing
          12@bar
          10@95
          10@135
          10@185
          8@205
          8@215
          8@225
          8@235
          8@245
          8@255
          8@225
          8@185

* Core Work
          Decline Bench Sit-ups 4 sets of 30 with 45lb plate
          Decline Bench Russian Twists 6 sets of 20 with 45lb plate


* Seated Hammer Strength Hamstring Curls, one leg at a time
          12 @ 45
          10 @ 65
          8 @ 75
          8 @ 85
          8 @ 90
          8 @ 92.5 :)
          8 @ 90 :)
          8 @ 90 :)

          8 @ 65
   
* Calf Extensions on Icarian seated incline machine
          18 @ 300
          18 @ 400
          18 @ 400
          18 @ 400
          18 @ 400
          18 @ 400

* Close Grip Bench Press
          15 @ bar
          12 @ 135
          8 @ 185
          8 @ 205
          8 @ 215
          6 @ 225 :)
          7 @ 215 :)

          8 @ 185
          10 @ 135

* Leg Press Machine, plate weight only
            12 @ 200
            10 @ 290
            10 @ 380
            8 @ 470
            8 @ 540
            8 @ 610
            8 @ 660 :)
            8 @ 680 :)

            10 @ 470

* Lower Back Extensions / Standing Overhead Triceps Extensions
          10 + 80lbs / 10 @ 80
          10 + 80lbs / 10 @ 80
          10 + 80lbs / 10 @ 80
          10 + 80lbs / 10 @ 80

* Stretch

Workout Totaled 2 hours and 30 minutes

Weighed in at 227 after the workout.    Weekend bloat is finally gone.

Good workout today.  Made some new ground on the triceps exercises, and had a good leg day as well.
Title: Re: BigDaddy - Faster, Stronger!
Post by: Bando on May 16, 2012, 09:43:26 AM
Nice Job on the CGBP's
Title: Re: BigDaddy - Faster, Stronger!
Post by: hochspeyer on May 16, 2012, 11:29:36 AM
Nice Job on the CGBP's
Agreed. With a little luck I could probably, maybe do 15xbar CGBP! :-[
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 16, 2012, 11:52:43 AM
Nice Job on the CGBP's
Agreed. With a little luck I could probably, maybe do 15xbar CGBP! :-[

Thanks guys, that is the first time I have ever put up 225 on the CGBP.  I think pushing it hard on these is really helping my regular bench as well.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 17, 2012, 01:59:44 PM
5/17/2012 Run During Lunch

Ran 5.15 miles in 44:23.  8:37 miles.  My running buddy is back, and we were movin today!  Run felt great.  I never felt like I was really pushing hard, and that is one of our fastest times.
Title: Re: BigDaddy - Faster, Stronger!
Post by: Bando on May 17, 2012, 08:56:25 PM
Nice Job on the CGBP's
Agreed. With a little luck I could probably, maybe do 15xbar CGBP! :-[

Thanks guys, that is the first time I have ever put up 225 on the CGBP.  I think pushing it hard on these is really helping my regular bench as well.

absolutely.

Another thing that helps bench, oddly enough, is forearm work.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 18, 2012, 09:31:32 AM
5/18/2012 Day 4 of my 4 day split

Got to the Gym at 5:45.    Little bit early this morning.  Today is Mustang shopping day, so Im all hyper!

 Stretch

* Cardio
          32 minutes on the step mill

* Seated Dumbbell Shoulder Press
          12@40
          12@50
          10@60
          10@65
          8@70
          8@70 :)
          0@70 :( thought I could get a third set, but no joy.
          10@65
          10@65

          12@50

* Upright Barbell Rows
          10@65
          10@105
          8@125
          8@130
          8@135
          7@140 :)
          8@135 :)

          8@125
          10@105
       
* Ab Work, Leg Raises/Knee Raises
          20/20 
          20/20 
          20/20 
          20/20 
          20/20 

* Standing Side Dumbbell Raises
          10@25
          8@30
          8@35
          8@40
          8@40 :)
          8@35
          10@25
       
* Standing Front Dumbbell Raises
          10@25
          8@30
          8@35
          8@40
          8@40 :)
          8@35
          10@25

* Rear Deltoid Machine
          10@120
          8@140
          8@160
          8@180
          8@180
          8@170 :)
          10@120

* Barbell Shoulder Shrugs
          12@225
          10@315
          10@405
          8@495
          8@525
          8@545
          8@565 :)
          7@575 :)
          8@555 :)

          12@405
          Straps at 315, Belt at 545.

* Quad Extensions, single leg
         15@50
         15@60
         15@65
         15@70
         15@75 :)

* Hammer Strength behind the head press machine
          12@90
          10@140
          8@160
          8@180
          8@190
          8@200
          8@200
          8@180
          12@110

 Stretched

Workout Totaled 2 hours and 40 minutes.

Weighed in at 227 after the workout.

Monster workout today!  Got the 70s up for 2 sets again, thought the 3rd would go, but not quite.  575 on the shrugs felt great, and made a bunch of gains on other exercise as well.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 19, 2012, 09:51:26 AM
5/19/2012 Day 1 of my 4 day split

Got to the Gym at 6:00am, trying to get back in 6 oclock habit, so I dont get to work so late.

 * Stretch

* Cardio
          1 mile warm-up running on the track 7:51 mile. 
          27 minutes alternating punching the heavy bag, and running laps on the track
          6 * sprint lap/1 walking lap
          43 minutes total cardio

* Wide grip cable pull downs
          10@120
          10@160
          8@180
          8@200
          7@220
          8@210 
          8@210
          8@200
          10@150

 * Shoulder width grip ez-bar curls
          10@60         
          8@80
          8@90
          8@90
          8@90
          8@90
          8@90
          10@70

* Narrow, Prone grip Pulldowns
          10@160
          8@180
          8@200
          8@200
          8@200
          8@200
          8@200
          10@150

* Core Work
          Decline Bench Sit-ups 4 sets of 30 with 45lb plate
          Decline Bench Russian Twists 6 sets of 20 with 45lb plate

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@135
          10@180
          10@205
          10@215
          8@220
          8@225
          8@230 :)
          10@180

* Incline bench dumbbell curls (bodyhard curls)
          10@25
          8@30
          8@35
          8@35
          7@35
          8@30
          10@25

* Flite Plate Loaded Standing Squat Machine
          15@machine
          15@200
          15@290
          15@380
          15@470
          15@560
          15@610
          15@380

*Bent Over Barbell Rows
          10@135
          8@185
          8@205
          8@225
          7@230
          8@225
          8@205
          10@155

* Stretched

Workout Totaled 2 hours and 40 minutes.

Weighed in at 228 after the workout.

Good workout today.  Not much new ground, but a solid workout, and a good pump afterwards.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 21, 2012, 10:42:57 AM
5/21/2012 Day 2 of my 4 day split

Got to the Gym at 6:05am.   Moving back towards 6:00.  Ill get there eventually....

* Stretch

* Cardio
          27 minutes on the ellipse machine, as long as it doesnt rain, I should be able to get in a run during lunch.

* Barbell Bench Press
          15 @ bar
          12 @ 135
          10 @ 185
          8 @ 205
          8 @ 225
          8 @ 235
          8 @ 240
          7 @ 245 :)
          7 @ 235
          8 @ 225
          10 @ 185
         
Ab Work, Leg Raises/Knee Raises
          20/20
          20/20
          20/20
          20/20
          20/20

* Incline Barbell Press
          12 @ bar
          10 @ 135
          10 @ 155
          8 @ 175
          8 @ 185
          8 @ 195
          7 @ 200
          7 @ 195
          8 @ 185
          10 @ 135

* Straight Leg Dead Lifts
          15@bar
          12@135
          12@185
          10@235
          10@255
          8@275
          8@285
          8@295
          8@305 :)
          8@275
          10@235

* Incline Dumbbell Chest Flys
           10@30
           10@40
           10@50
           10@55
           10@55
           10@55
           10@40

* Chest Dips, Unassisted
          10
          8 +10 lbs
          8 +25 lbs :)
          8 +25 lbs
          8 +25 lbs


* Pushups and Decline Crunches
          18/20
          18/20
          18/20
          18/20
          18/20

* Stretch

Workout Totaled 2 hours  20 minutes.

Weighed in at 229 lbs after the workout.

Great workout, put up 245 for 7 on the bench, which is first for me.  Went to the incline barbell instead of dumbbell today, felt good, so Ill stick with that for a while.  Added some more weight on the chest dips this week as well.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 21, 2012, 03:04:12 PM
5/21/2012 Run During Lunch

Ran 5.15 miles in 45:05.  8:45 miles.   Not a bad run today, super humid, and I forgot my heart rate monitor, so I was winging it!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 22, 2012, 10:05:39 AM
5/22/2012 Day 3 of my 4 day split

Got to the Gym at 6:05am.   Slowly getting back on schedule.

* Stretch

* Cardio
          32 minutes on the step mill.

 * Standing Overhead Barbell Triceps Extensions
          12 @ 60
          10 @ 70
          8 @ 80
          8 @ 80
          8 @ 80
          8 @ 80
          8 @ 80
          12 @ 60
          The only decent pully stack for pushdowns was busy, so I went with these.
           
* Barbell Squats
          15@nothing
          12@bar
          12@95
          12@135
          10@185
          10@205
          8@225
          8@235
          8@245
          8@255
          8@265 :)
          8@270 :)

          8@225
          10@185

* Core Work
          Decline Bench Sit-ups 4 sets of 30 with 45lb plate
          Decline Bench Russian Twists 6 sets of 20 with 45lb plate


* Seated Hammer Strength Hamstring Curls, one leg at a time
          12 @ 45
          10 @ 70
          8 @ 80
          8 @ 85
          8 @ 90
          8 @ 95 :)
          8 @ 100 :)

          10 @ 70
   
* Calf Extensions on Icarian seated incline machine
          18 @ 300
          18 @ 400
          18 @ 400
          18 @ 400
          18 @ 400
          18 @ 400

* Close Grip Bench Press
          15 @ bar
          12 @ 135
          8 @ 185
          8 @ 195
          8 @ 205
          8 @ 215
          8 @ 225 :)
          8 @ 185

* Leg Press Machine, plate weight only
            12 @ 180
            12 @ 360
            10 @ 450
            8 @ 540
            8 @ 630
            8 @ 680
            8 @ 720 :)
            10 @ 450

* Lower Back Extensions / Standing Overhead One-Arm Triceps Extensions
          10 + 80lbs / 10 @ 25
          10 + 80lbs / 10 @ 25
          10 + 80lbs / 10 @ 25
          10 + 80lbs / 10 @ 25

* Stretch

Workout Totaled 2 hours and 45 minutes

Weighed in at 228 after the workout.   

Great leg workout today.  Hit some new highs on the squat, leg press and hamstring curls.  Got 8@225 on the CGBP as well.   Very pleased with today!
Title: Re: BigDaddy - Faster, Stronger!
Post by: hochspeyer on May 22, 2012, 09:04:06 PM
That's a buttload of SLDL and squat volume! :o
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 23, 2012, 10:04:55 AM
5/23/2012 Day 4 of my 4 day split

Got to the Gym at 6:15.  Really didnt want to get out of bed this morning!

 Stretch

* Cardio
          1 mile warm-up running on the track 8:16 mile. 
          23 minutes alternating punching the heavy bag, and running laps on the track
          4 * sprint lap/1 walking lap
          38 minutes total cardio

* Seated Dumbbell Shoulder Press
          12@40
          12@50
          10@60
          10@65
          0@70 :(
          10@65
          10@65
          9@65
          8@65
          12@50

* Upright Barbell Rows
          10@65
          10@105
          8@115
          8@125
          8@125
          8@125
          8@115
          10@95
       
* Lifefitness Ab Crunch Machine
          25 @ 120 
          25 @ 130 
          25 @ 130 
          25 @ 130 
          20 @ 120 

* Standing Side Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@35
          8@30
       
* Standing Front Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@35
          8@30

* Rear Deltoid Machine
          10@100
          10@120
          8@140
          8@160
          8@160
          8@140

* Quad Extensions, single leg
         15@50
         15@60
         15@70
         15@80 :)
         15@90 :)

         15@60

* Barbell Shoulder Shrugs
          12@225
          10@315
          10@405
          8@495
          8@535
          8@555
          8@565
          8@575
          8@555
          8@535
          12@405
          Straps at 315, Belt at 495.

* Hammer Strength behind the head press machine
          12@90
          10@140
          8@160
          8@180
          8@190
          8@200
          8@140

 Stretched

Workout Totaled 2 hours and 30 minutes.

Weighed in at 228 after the workout.

Tough workout today, never got into the grove.  Put in some good work, but very little new ground, and the 70s just wouldnt go on the overhead press.  Tomorrow is a day off from lifting and I think I need it!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 23, 2012, 10:08:29 AM
That's a buttload of SLDL and squat volume! :o

I just kept putting on more weight and hitting my 8 reps, was a great leg day!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 25, 2012, 09:57:28 AM
Forgot to post this Yesterday:


5/24/2012 Run During Lunch

Ran 5.15 miles in 45:01.  8:44 miles.   Decent run considering I never got into the grove, it was a slog the whole way!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 25, 2012, 09:59:54 AM
5/25/2012 Day 1 of my 4 day split

Got to the Gym at 6:15am, Got to bed earlier last night, so Im feeling better this morning.

 * Stretch

* Cardio
          34 minutes on the step mill.

* Wide grip cable pull downs
          12@120
          10@160
          8@180
          8@200
          8@220 :)
          7@220 :)

          8@210 
          8@210 :)
          10@150

 * Narrow grip preacher ez-bar curls
          12@60         
          12@60         
          12@60         
          10@70         
          10@70         
          8@80
          8@80
          12@60         

* V-Handle Pulldowns
          10@160
          8@180
          8@200
          7@200
          8@190
          8@190
          8@180
          10@150

* Core Work
          Decline Bench Sit-ups 4 sets of 30 with 45lb plate
          Decline Bench Russian Twists 6 sets of 20 with 45lb plate

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@135
          10@180
          10@190
          10@200
          10@210
          10@220
          10@180

* Incline bench dumbbell curls (bodyhard curls)
          10@25
          8@30
          8@35
          8@35
          7@35
          8@30
          10@25

* Flite Plate Loaded Standing Squat Machine
          15@machine
          15@200
          15@400
          15@490
          15@580
          15@670 :)
          12@720 :)
          12@740 :)

          15@580

*Wide Grip Cable Rows
          10@140
          10@160
          8@180
          8@190
          8@180
          8@180
          10@140

* Pullups
          4,3,3

* Stretched

Workout Totaled 2 hours and 30 minutes.

Weighed in at 229 after the workout.

Much better workout today than Wednesday.  I felt good going in, and came out of the work with a great pump and progress on a bunch of exercises.  Good way to kick off the holiday weekend!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 26, 2012, 09:52:15 AM
5/26/2012 Day 2 of my 4 day split

Got to the Gym at 6:15am.   Ready to move some weight this morning!

* Stretch

* Cardio
          1 mile warm-up running on the track 7:53 mile. 
          25 minutes alternating punching the heavy bag, and running laps on the track
          6 * sprint lap/1 walking lap
          42 minutes total cardio

* Barbell Bench Press
          15 @ bar
          12 @ 135
          10 @ 185
          8 @ 205
          8 @ 225
          8 @ 235
          8 @ 240
          8 @ 245 :)
          8 @ 240 :)

          8 @ 225
          10 @ 185
         
Ab Work, Leg Raises/Knee Raises
          20/20
          20/20
          20/20
          20/20
          20/20

* Incline Barbell Press
          12 @ bar
          10 @ 135
          10 @ 165
          8 @ 185
          8 @ 195
          6 @ 200
          8 @ 195
          8 @ 185
          10 @ 135

* Straight Leg Dead Lifts
          15@bar
          12@135
          12@185
          10@235
          10@255
          8@275
          8@295
          8@305
          8@315 :)
          10@235

* Incline Dumbbell Chest Flys
           10@30
           10@40
           10@50
           8@55
           8@55
           8@55
           10@40

* Chest Dips, Unassisted
          10
          8 +25 lbs
          8 +25 lbs
          8 +25 lbs
          8 +10 lbs
          8

* Pushups and Decline Crunches
          15/20
          15/20
          15/20
          15/20
          15/20
          15/20

* Stretch

Workout Totaled 2 hours  40 minutes.

Weighed in at 230 lbs after the workout.

Good workout today.  3 sets of bench at 240 or above is a first for me, felt great!  Made a little progress on the SLDLs as well.  Everything else pretty much carried over from last session.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 27, 2012, 08:07:01 AM
5/27/2012 Run before Church

Got up at 5:30am and ran 5.8 miles in 54:15.  9:19 per mile pace.  Nice run this morning and beautiful weather for it.  60 degrees and sunny.  Just me and a couple of other runners on the road.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 28, 2012, 10:38:11 AM
5/28/2012 Day 3 of my 4 day split

Got to the Gym at 6:25am.   Slept in a little on Memorial Day.

* Stretch

* Cardio
          32 minutes on the step mill.

* Cable Triceps Push Downs
          12 @ 60
          10 @ 80
          8 @ 90
          8 @ 100
          8 @ 105
          8 @ 110
          8 @ 105
          8 @ 105
          10 @ 75
           
* Barbell Squats
          15@nothing
          12@bar
          12@95
          12@135
          10@185
          10@205
          8@225
          8@245
          8@255
          8@265
          8@275 :)
          8@285 :)

          8@225
          10@185

* Core Work
          Decline Bench Sit-ups 4 sets of 30 with 45lb plate
          Decline Bench Russian Twists 6 sets of 20 with 45lb plate


* Seated Hammer Strength Hamstring Curls, one leg at a time
          12 @ 45
          10 @ 70
          8 @ 85
          8 @ 95
          8 @ 100
          8 @ 105 :)
          8 @ 105 :)
          8 @ 100 :)

          10 @ 70
   
* Calf Extensions on Icarian seated incline machine
          20 @ 300
          20 @ 400
          20 @ 400
          20 @ 400
          20 @ 400
          20 @ 400

* Close Grip Bench Press
          15 @ bar
          12 @ 135
          8 @ 185
          8 @ 205
          8 @ 215
          8 @ 225
          6 @ 230 :)
          8 @ 215
          10 @ 155

* Leg Press Machine, plate weight only
            12 @ 200
            12 @ 380
            10 @ 470
            8 @ 560
            8 @ 650
            8 @ 700
            8 @ 650
            8 @ 650
            10 @ 470

* Lower Back Extensions / Standing Overhead One-Arm Triceps Extensions
          10 + 90lbs / 10 @ 25
          10 + 90lbs / 8 @ 30
          10 + 90lbs / 8 @ 30
          10 + 90lbs / 10 @ 25
          10 + 90lbs / 10 @ 25

* Stretch

Workout Totaled 2 hours and 35 minutes

Weighed in at 231 after the workout.   

Another good leg workout!  Some new highs, and solid work everywhere else.  Squats are really coming along, and my legs feel much stronger than they did at the beginning of the year!
Title: Re: BigDaddy - Faster, Stronger!
Post by: hochspeyer on May 28, 2012, 08:00:34 PM
Nice job on the (multiple??!!) PR's!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 29, 2012, 10:12:41 AM
5/29/2012 Day 4 of my 4 day split

Got to the Gym at 6:10.  Holy crap the pollen was bad this morning.  I got in my truck, and couldnt even see out the windshield!

 Stretch

* Cardio
          27 minutes on the ellipse machine

* Seated Dumbbell Shoulder Press
          12@40
          12@50
          10@60
          10@65
          8@70
          0@70 :(
          10@65
          10@65
          10@65
          12@50

* Upright Barbell Rows
          10@65
          10@105
          8@125
          8@135
          8@125
          8@125
          8@125
          10@95
       
Ab Work, Leg Raises/Knee Raises
          20/20
          20/20
          20/20
          20/20
          20/20

* Standing Side Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@40
          8@35
          10@25
       
* Standing Front Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@40
          8@35
          10@25

* Rear Deltoid Machine
          10@100
          10@120
          8@140
          8@160
          8@180
          8@160
          10@120

* Quad Extensions, single leg
         15@50
         15@65
         15@75
         15@85
         15@95 :)
         15@65

* Barbell Shoulder Shrugs
          12@225
          10@315
          10@405
          10@495
          8@535
          8@555
          8@575
          7@585:)
          8@565 :)

          12@405
          Straps at 315, Belt at 535.

* Standing Barbell Shoulder Presses (Rockys, alternating in front and behind the head.)
          16@bar
          14@65
          10@85
          8@105
          8@115
          6@125
          8@115
          8@105
          10@75

 Stretched

Workout Totaled 2 hours and 30 minutes.

Weighed in at 230 after the workout.

Good workout today.  Not too much new ground, but the workout felt good, and I had a good pump afterwards.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 29, 2012, 02:13:38 PM
5/29/2012 Run During Lunch

Ran 5.15 miles in 45:34.  8:51 miles.   Massively humid today for the run, little bit off our normal pace, but not too shabby.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 30, 2012, 10:06:00 AM

5/30/2012 Day 1 of my 4 day split

Got to the Gym at 6:10am.

 * Stretch

* Cardio
          32 minutes on the step mill.

* Wide grip cable pull downs
          12@120
          10@160
          8@180
          8@200
          8@220
          8@210
          8@210 
          8@200
          10@150

 * Narrow grip preacher ez-bar curls
          10@60         
          10@70         
          8@80         
          8@90:)         
          8@90         
          8@90         
          8@90
         
          10@60         

* Narrow, Prone grip Pulldowns
          10@140
          8@160
          8@180
          8@200
          8@200
          8@200
          8@200
          10@150

* Core Work
          Decline Bench Sit-ups 4 sets of 30 with 45lb plate
          Decline Bench Russian Twists 6 sets of 20 with 45lb plate

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@135
          10@180
          10@205
          8@215
          8@225
          8@235 :)
          8@245

          10@180

* Incline bench dumbbell curls (bodyhard curls)
          10@20
          10@25
          8@30
          8@35
          7@40
          8@35
          10@25

* Flite Plate Loaded Standing Squat Machine
          15@machine
          15@200
          15@380
          15@470
          15@560
          15@650
          12@740
          12@740 :)
          15@470

*Wide Grip Cable Rows
          10@140
          10@160
          8@180
          8@190
          8@200 :)
          8@180
          8@180
          10@130

* Pullups
          4,3,3,2

* Stretched

Workout Totaled 2 hours and 35 minutes.

Weighed in at 230 after the workout.

Good workout this morning.  Made a couple of gains here and there, put in some solid work.  Nice way to kick off my 40th year on the planet!
Title: Re: BigDaddy - Faster, Stronger!
Post by: hochspeyer on May 30, 2012, 10:36:49 AM
Good work on the preachers. That's one of the myriad of exercises I'm working to improve.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 30, 2012, 10:51:14 AM
Good work on the preachers. That's one of the myriad of exercises I'm working to improve.

Thanks, I noticed I was starting to cheat a little on the standing barbell curls, so I figured preachers are a good way to eliminate any swaying.
Title: Re: BigDaddy - Faster, Stronger!
Post by: hochspeyer on May 30, 2012, 12:13:29 PM
I like them because they allow me to use way more weight than I normally can with my slowly improving RC.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on May 31, 2012, 09:21:26 AM
5/31/2012 Cardio Day

Got to the Gym at 6:15am.   Ate too much on my birthday, so Im putting in some extra cardio at the gym!

* Stretch

* Cardio
          1 mile warm-up running on the track 8:08 mile. 
          33 minutes alternating punching the heavy bag, and running laps on the track
          6 * sprint lap/1 walking lap
          49 minutes total

* Cardio
          21 minutes on stationary bike

* Decline situps
          50, 50, 50

* Stretch

Workout Totaled 1 hours and 25 minutes.

Weighed in at 233 after the workout.   Holy carb bloat!!!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 01, 2012, 10:09:21 AM
6/1/2012 Day 2 of my 4 day split

Got to the Gym at 6:15am.   

* Stretch

* Cardio
          26 minutes on the ellipse machine

* Barbell Bench Press
          15 @ bar
          12 @ 135
          10 @ 185
          8 @ 205
          8 @ 225
          8 @ 235
          8 @ 240 
          8 @ 245
          7 @ 245 :)
          8 @ 240

          8 @ 225
          10 @ 185
         
Ab Work, Leg Raises/Knee Raises
          20/20
          20/20
          20/20
          20/20
          20/20

* Hammer Strength Iso-Incline Press
          12 @ 90
          10 @ 180
          8 @ 210
          7 @ 230
          7 @ 220
          7 @ 210
          7 @ 200
          8 @ 180
          10 @ 140

* Straight Leg Dead Lifts
          15@bar
          12@135
          12@185
          10@235
          10@255
          8@275
          8@295
          8@315
          8@325 :)
          10@235
          12@185

* Icarian Pec Fly Machine
           10@160
           10@220
           8@260
           8@280 <-- whole stack
           8@280
           8@305 <-- stack + 25
           8@305
           10@240

* Chest Dips, Unassisted
          6 * 8

* Pushups and Decline Crunches
          5 * 15/20
          18/25

* Stretch

Workout Totaled 2 hours  15 minutes.

Weighed in at 230 lbs after the workout.  Bloat didnt stick around long!

Great workout today.  4 sets at 240 or above on the bench! :)   Switched up a couple of other exercise for a little variety.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 01, 2012, 01:48:28 PM
6/1/2012 Run During Lunch

Ran 5.15 miles in 44:06.  8:34 miles.   We picked up the pace big time today, mostly due to my running buddy.   About 3 miles into the run, when I was lagging a little, he told me cowboy up buttercup.   After that, he had to stay ahead of me, or I would be beaten him!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 03, 2012, 07:56:10 AM

6/3/2012 Run Outside

Ran 5.1 miles in 47:17.  9:18 miles.  We got a break in the rain, so I got in a run this morning.  Very humid out!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 03, 2012, 06:35:34 PM
6/3/2012 Day 3 of my 4 day split

Got to the Gym at 3:00pm.   Missed my Saturday workout, so Im making it up this afternoon.  Its SQUATERDAY boys and girls!

* Stretch

* Cardio
          25 minutes on the rowing machine - 5,300 meters

* Cable Triceps Push Downs
          12 @ 65
          10 @ 80
          8 @ 90
          8 @ 100
          8 @ 110
          8 @ 105
          8 @ 100
          8 @ 100
          10 @ 75
         I think it is about time to swap these out, anybody have an suggestions on an alternate movement?
           
* Barbell Squats
          15@nothing
          12@bar
          12@95
          12@135
          10@185
          10@215
          10@235
          8@255
          8@275
          8@285
          8@290 :)
          8@295 :)

          8@275
          10@235
          10@185

* Core Work
          Decline Bench Sit-ups 4 sets of 35 with 45lb plate
          Decline Bench Russian Twists 6 sets of 20 with 45lb plate


* Seated Hammer Strength Hamstring Curls, one leg at a time
          12 @ 45
          10 @ 70
          8 @ 85
          8 @ 95
          8 @ 100
          8 @ 105
          8 @ 100
          8 @ 100
          10 @ 70
   
* Calf Extensions on Icarian seated incline machine
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400

* Close Grip Bench Press
          15 @ bar
          12 @ 135
          8 @ 185
          8 @ 205
          8 @ 215
          8 @ 225
          8 @ 215
          10 @ 155

* Leg Press Machine, plate weight only
            12 @ 270
            12 @ 470
            10 @ 560
            8 @ 650
            8 @ 700
            8 @ 730 :)
            8 @ 750 :)

            10@560

* Lower Back Extensions / Standing Overhead One-Arm Triceps Extensions
          10 + 90lbs / 10 @ 25
          10 + 90lbs / 10 @ 30
          10 + 90lbs / 8 @ 35 :)
          10 + 90lbs / 10 @ 30
          10 + 90lbs / 10 @ 25

* Stretch

Workout Totaled 2 hours and 25 minutes

Weighed in at 227 after the workout.   

Good leg day today, even after running the morning!  I think rowing machine makes for a good warmup for squats, as it involves so much leg movement.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 04, 2012, 10:12:58 AM
6/4/2012 Day 4 of my 4 day split

Got to the Gym at 6:00.  Welcome to the rainy week!

 Stretch

* Cardio
          26 minutes on the ellipse machine

* Seated Dumbbell Shoulder Press
          12@40
          12@50
          12@60
          12@65
          12@65
          11@65
          10@65
          10@65
          12@50

* Upright Barbell Rows
          12@bar
          12@75
          10@95
          8@115
          8@125
          7@135
          8@130
          8@130
          10@95
       
Ab Work, Lying Bench Leg Raises/Knee Raises
          15/15
          15/15
          12/12
          12/12
          12/12

* Standing Side Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@35
          10@25
       
* Standing Front Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@35
          10@25

* Rear Deltoid Machine
          10@100
          10@120
          8@140
          8@160
          8@160
          10@120

* Quad Extensions, single leg
         15@50
         15@70
         15@75
         15@75
         15@75
         15@50

* Barbell Shoulder Shrugs
          12@225
          10@315
          10@405
          10@495
          8@545
          8@565
          8@575
          8@585
          8@595:)

          10@405
          Straps at 315, Belt at 545.

* Hammer Strength behind the head press machine
          12@90
          10@140
          8@160
          8@180
          8@200
          8@200 :)
          8@180
          10@140

 Stretched

Workout Totaled 2 hours and 30 minutes.

Weighed in at 230 after the workout.

Good workout today.   5lbs shy of 600 on the shrugs!  I think its time for a deload, Ive been lifting heavy for over 2 months, and my body could use the break.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 05, 2012, 09:38:34 AM
6/5/2012 Day 1 of my 4 day split - Deload

Got to the Gym at 6:15am.  Forgot to turn on the alarm, but I only woke up about 15 minutes later than usual.   

 * Stretch

* Cardio
          32 minutes on the step mill.

* Wide grip cable pull downs
          12@100
          10@120
          10@120
          10@120
          10@120
          10@120

 * Narrow grip preacher ez-bar curls
          12@40         
          10@50         
          10@50         
          10@50         
          10@50         
          10@50         

* Narrow, Prone grip Pulldowns
          12@100
          10@120
          10@120
          10@120
          10@120
          10@120

* Core Work
          Decline Bench Sit-ups 4 sets of 40
          Decline Bench Russian Twists 6 sets of 20

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          12@90
          10@105
          10@105
          10@105
          10@105
          10@105

* Incline bench dumbbell curls (bodyhard curls)
          12@15
          10@20
          10@20
          10@20
          10@20
          10@20

* Flite Plate Loaded Standing Squat Machine
          15@machine
          15@180
          15@270
          15@270
          15@270
          15@270
          15@270

*Wide Grip Cable Rows
          12@80
          10@100
          10@100
          10@100
          10@100
          10@100

* Stretched

Workout Totaled 1 hours and 50 minutes.

Weighed in at 233 after the workout.  Way too much pasta yesterday, serious carb bloat!

Its a deload, what is there to say.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 05, 2012, 01:51:00 PM
6/5/2012 Run During Lunch

Ran 5.15 miles in 45:41.  8:52 miles.   Ran with a different set of guys today, and I ended up taking off at the end on my own.   Good run overall, and we avoided the rain, which is quite the feat this week!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 06, 2012, 09:52:09 AM
6/6/2012 Day 2 of my 4 day split Deload.

Got to the Gym at 6:15am.   

* Stretch

* Cardio
          1 mile warm-up running on the track 8:31 mile. 
          28 minutes alternating punching the heavy bag, and running laps on the track
          4 * sprint lap/1 walking lap
          45 minutes total

* Barbell Bench Press
          12 @ bar
          10 @ 135
          10 @ 135
          10 @ 135
          10 @ 135
          10 @ 135
          10 @ 135
         
Ab Work, Leg Raises/Knee Raises
          20/20
          20/20
          20/20
          20/20
          20/20

* Hammer Strength Iso-Incline Press
          12 @ 90
          10 @ 110
          10 @ 110
          10 @ 110
          10 @ 110
          10 @ 110

* Straight Leg Dead Lifts
          15@bar
          12@135
          10@155
          10@155
          10@155
          10@155
          10@155

* Icarian Pec Fly Machine
           12@120
           10@160
           10@160
           10@160
           10@160
           10@160

* Chest Dips
          12 @ -95lbs
          10 @ -80lbs
          10 @ -80lbs
          10 @ -80lbs
          10 @ -80lbs
          10 @ -80lbs

* Pushups and Decline Crunches
          15/20
          15/20
          15/20
          15/20
          15/20
          15/20

* Stretch

Workout Totaled 1 hours  50 minutes.

Weighed in at 232 lbs after the workout. 

Another deload workout, 2 more to go, back the heavy stuff on Monday.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 07, 2012, 01:50:04 PM
6/7/2012 Run During Lunch

Ran 5.15 miles in 43:39!!!  New best time for this distance!  :) Works out to  8:28 miles.  Finally broke that magic 8:30 mile, which has been a goal for a while.  There wasnt even any name calling this time.
Title: Re: BigDaddy - Faster, Stronger!
Post by: Bando on June 07, 2012, 03:26:29 PM
Nice running!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 08, 2012, 09:47:58 AM
6/8/2012 Day 3 of my 4 day split - Deload

Got to the Gym at 6:15am. 

* Stretch

* Cardio
          25 minutes on the rowing machine - 5,800 meters
          My technique must be getting better, thats 500 more meters in the same time as last time.

* Cable Triceps Push Downs
          12 @ 60
          10 @ 60
          10 @ 60
          10 @ 60
          10 @ 60
          10 @ 60
           
* Barbell Squats
          15@nothing
          12@bar
          12@95
          12@135
          10@155
          10@155
          10@145
          10@145
          10@135
          12@95

Ab Work, Leg Raises/Knee Raises
          15/15
          15/15
          15/15
          15/15
          15/15

* Seated Hammer Strength Hamstring Curls, one leg at a time
          12 @ 45
          10 @ 60
          10 @ 60
          10 @ 60
          10 @ 60
          10 @ 60
   
* Calf Extensions on Icarian seated incline machine
          15 @ 260
          15 @ 260
          15 @ 260
          15 @ 260
          15 @ 260
          15 @ 260

* Close Grip Bench Press
          15 @ bar
          10 @ 125
          10 @ 125
          10 @ 125
          10 @ 125
          10 @ 125

* Leg Press Machine, plate weight only
            15 @ 200
            12 @ 290
            10 @ 340
            10 @ 340
            10 @ 340
            10 @ 340
            10 @ 340
            15 @ 200

* Lower Back Extensions / Standing Overhead One-Arm Triceps Extensions
          12 / 10 @ 15
          12 / 10 @ 15
          12 / 10 @ 15
          12 / 10 @ 15
          12 / 10 @ 15
          12 / 10 @ 15

* Stretch

Workout Totaled 1 hours and 50 minutes

Weighed in at 233 after the workout.   

Only one more day to go on the deload.   The little aches and pains Ive developed in the past few months are fading, so that is good thing!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 08, 2012, 09:48:33 AM
Nice running!

Thanks!

What, no nice deload! :)

Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 08, 2012, 01:50:38 PM

6/8/2012 Run During Lunch

Ran 5.15 miles in 44:39.   Not as quick as yesterday, but they cant all be record times.  8:40 miles.  Was a beautiful day out there, and was much better than sitting at desk eating lunch!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 09, 2012, 11:24:10 AM
6/9/2012 Day 4 of my 4 day split Deload

Got to the Gym at 8:30am.  Wife and I were out late last night, so 6:00am wasnt happening this morning!

 Stretch

* Cardio
          36 minutes on the ellipse machine

* Seated Dumbbell Shoulder Press
          12@35
          12@40
          12@40
          12@40
          12@40
          12@40

* Upright Barbell Rows
          12@bar
          10@65
          10@70
          10@70
          10@70
          10@70
       
* Core Work
          Decline Bench Sit-ups 4 sets of 40
          Decline Bench Russian Twists 6 sets of 20

* Standing Side Dumbbell Raises
          12@15
          10@20
          10@20
          10@20
          10@20
          12@15
       
* Standing Front Dumbbell Raises
          12@15
          10@20
          10@20
          10@20
          10@20
          12@15

* Rear Deltoid Machine
          10@100
          10@120
          8@140
          8@160
          8@160
          10@120

* Quad Extensions, single leg
         12@60
         12@60
         12@60
         12@60
         12@60
         12@60

* Barbell Shoulder Shrugs
          15@225
          12@275
          12@275
          12@275
          12@275
          12@275
          15@225
          Straps at 275.

* Hammer Strength behind the head press machine
          12@90
          10@110
          10@110
          10@110
          10@110
          10@110
          12@90

 Stretched

Workout Totaled 1 hours and 50 minutes.

Weighed in at 230 after the workout.

Last day of the deload, and tomorrow is a day off from lifting.  Looking forward to getting back to the big boy weights on Monday morning!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 10, 2012, 06:15:26 PM

5/10/2012 Run Outside

Ran 5.72 miles in 51:29.  9:00 miles on the nose.  Another beautiful Sunday for a run.  My Sunday runs are speeding up a little bit.

Also Rode 7 miles on my new bike with the family.
Title: Re: BigDaddy - Faster, Stronger!
Post by: Bando on June 10, 2012, 06:17:03 PM
Nice running!

Thanks!

What, no nice deload! :)

deloads are teh ghey!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 11, 2012, 09:56:28 AM
6/11/2012 Day 1 of my 4 day split

Got to the Gym at 6:15am. 

 * Stretch

* Cardio
          27 minutes on the step mill.

* Wide grip cable pull downs
          12@120
          10@160
          8@180
          8@200
          8@200
          8@200
          8@200
          8@200
          10@150

 * Narrow grip preacher ez-bar curls
          10@60         
          10@70         
          8@80         
          8@90         
          8@90         
          8@90         
          8@90         
          10@70         

* Narrow, Prone grip Pulldowns
          10@140
          8@160
          8@180
          8@200
          8@200
          8@200
          8@200
          10@150

* Core Work
          Decline Bench Sit-ups 4 sets of 30 + 35 lbs
          Decline Bench Russian Twists 6 sets of 20 + 35 lbs

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          12@90
          10@135
          10@180
          10@200
          10@220
          10@230
          10@240
          10@180

* Incline bench dumbbell curls (bodyhard curls)
          10@20
          10@25
          8@30
          8@35
          6@35
          8@30
          8@30
          8@25

* Flite Plate Loaded Standing Squat Machine
          12@machine
          12@180
          12@360
          12@450
          12@540
          12@630
          12@720
          12@720
          12@540

*Wide Grip Cable Rows
          10@140
          8@160
          8@180
          8@190
          8@200
          8@180
          8@180
          10@140

* Pullups
          4

* Stretched

Workout Totaled 2 hours and 15 minutes.

Weighed in at 230 after the workout.

Feels good to be off the deload and back to the big boy weights.  No new ground, but a good solid workout, and I left the gym with a good pump!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 11, 2012, 01:16:09 PM
6/11/2012 Run During Lunch

Ran 5.15 miles in 47:15.   9:10 miles.  Took it easy today, but still put in the miles.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 12, 2012, 10:33:54 AM
6/12/2012 Day 2 of my 4 day split Deload.

Got to the Gym at 6:15am.   

* Stretch

* Cardio
          30 minutes on the rowing machine - 6,000M.

* Barbell Bench Press
          12 @ bar
          10 @ 135
          10 @ 185
          8 @ 205
          8 @ 225
          8 @ 235
          8 @ 240
          7 @ 245
          8 @ 235
          8 @ 225
          10 @ 185
         
Ab Work, Leg Raises/Knee Raises
          20/20
          20/20
          20/20
          20/20
          20/20

* Hammer Strength Iso-Incline Press
          12 @ 90
          8 @ 180
          8 @ 200
          8 @ 220
          7 @ 230
          7 @ 220
          8 @ 200
          10 @ 140

* Straight Leg Dead Lifts
          12@bar
          12@135
          10@185
          8@235
          8@255
          8@275
          8@285
          8@295
          8@305
          10@235

* Icarian Pec Fly Machine
           10@200
           10@280
           8@305
           8@305
           8@325
           8@325
           10@280

* Chest Dips
          8 @ bodyweight
          8 @ bodyweight + 25lb
          4 @ bodyweight + 25lb
          8 @ bodyweight
          8 @ bodyweight
          8 @ bodyweight

* Pushups and Decline Crunches
          15/20
          15/20
          15/20
          15/20
          15/20
          15/20

* Stretch

Workout Totaled 2 hours  30 minutes.

Weighed in at 230 lbs after the workout. 

Good workout today.  Felt good to bench heavy and get a good chest pump going!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 13, 2012, 10:34:31 AM
6/13/2012 Day 3 of my 4 day split

Got to the Gym at 6:15am.   Im dragging this morning we will see how this goes.

* Stretch

* Cardio
          32 minutes on the step mill.

* Skull Crushers
          12 @ 40
          10 @ 50
          8 @ 60
          8 @ 60
          8 @ 60
          8 @ 60
          8 @ 60
          12 @ 40
           
* Barbell Squats
          15@nothing
          12@bar
          12@95
          12@135
          10@185
          8@205
          8@225
          8@245
          8@245
          8@245
          8@225
          10@185
          12@135

* Core Work
          Decline Bench Sit-ups 4 sets of 30 + 45 lbs
          Decline Bench Russian Twists 6 sets of 20 + 45 lbs

* Seated Hammer Strength Hamstring Curls, one leg at a time
          12 @ 45
          10 @ 70
          10 @ 80
          8 @ 90
          8 @ 95
          8 @ 95
          8 @ 95
          10 @ 70
   
* Calf Extensions on Icarian seated incline machine
          15 @ 300
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400

* Close Grip Bench Press
          15 @ bar
          12 @ 135
          10 @ 185
          8 @ 205
          8 @ 215
          7 @ 225
          8 @ 215
          10 @ 155

* Leg Press Machine, plate weight only
            12 @ 180
            10 @ 360
            10 @ 450
            8 @ 540
            8 @ 540
            8 @ 540
            8 @ 540
            10 @ 360

* Lower Back Extensions / Standing Overhead One-Arm Triceps Extensions
          10 + 80lbs / 12 @ 20
          10 + 80lbs / 10 @ 25
          10 + 80lbs / 8 @ 30
          10 + 80lbs / 8 @ 30
          10 + 80lbs / 10 @ 25

* Stretch

Workout Totaled 2 hours and 30 minutes

Weighed in at 232 after the workout.   

Good leg day.  The squat and leg press numbers are lower than before the deload, but its because Im really concentrating on getting down to a little below parallel.  It is so easy to start going not quite as deep as you add weight!   I subbed in the skull crushers for the cable extensions, and I think Ill stick with them.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 14, 2012, 01:25:12 PM
6/14/2012 Run During Lunch

Ran 5.15 miles in 43:20.   8:25 miles! :)  We were flying today, best time yet on this loop.  Felt great today, first mile was 9:10, and then the rest were consistent 8:10-8:30.   We need to shave another 2 minutes and 13 seconds off to reach my 8 minute mile goal.  I hope to get there sometime this fall.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 15, 2012, 10:04:30 AM
6/15/2012 Day 4 of my 4 day split

Got to the Gym at 6:15.

 Stretch

* Cardio
          27 minutes on the ellipse machine

* Seated Dumbbell Shoulder Press
          12@40
          12@50
          12@60
          10@65
          10@65
          10@65
          10@65
          8@65
          12@50

* Upright Barbell Rows
          12@65
          10@85
          8@105
          8@115
          8@125
          8@130
          8@125
          8@115
          10@95
       
Ab Work, Leg Raises/Knee Raises
          20/20
          20/20
          20/20
          20/20
          20/20

* Standing Side Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@35
          8@25
       
* Standing Front Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@35
          8@25

* Face Pulls 
          12@22.5
          10@32.5
          10@37.5
          10@42.5
          10@47.5
          8@52.5
          8@52.5
          8@52.5
          8@52.5
          First time trying these for rear delt work.  I think I like them.

* Quad Extensions, single leg
         12@60
         12@80
         10@90
         10@100
         8@110
         8@120
         10@90

* Barbell Shoulder Shrugs
          12@225
          12@315
          10@405
          10@495
          8@515
          8@535
          8@555
          7@575
          8@595
          10@405
          Straps at 315, Belt at 515.

* Hammer Strength behind the head press machine
          12@90
          10@140
          8@160
          8@180
          8@200
          .5@210 I got one arm up, but the other one wouldnt go....
          8@200
          8@180
          8@160
          10@110

 Stretched

Workout Totaled 2 hours and 25 minutes.

Weighed in at 229 after the workout.

Good first week back from the deload.  No new ground this workout, but I wasnt planning on any, just getting back into the heavy weights. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 15, 2012, 01:47:52 PM
6/15/2012 Bike During Lunch

We switched it up today and went biking instead of running.  14 miles in 59 minutes.   Not too bad for my first long ride on the new bike.  Legs are tired in a whole different way!  We are going to change to running 2 days a week and biking one day a week.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 16, 2012, 10:01:43 AM
6/16/2012 Day 1 of my 4 day split

Left the house at 5:45am.  Im getting crazy today, and riding my bike to the gym, its about 8.2 miles each way.

 * Stretch

* Cardio
          8.2 miles on the bike in 34 minutes.   14.5mph average.

* Stretch

* Wide grip cable pull downs
          12@120
          10@140
          10@160
          8@180
          8@200
          7@220
          8@200
          8@200
          8@180
          10@140

 * Narrow grip preacher ez-bar curls
          10@60         
          10@70         
          8@80         
          8@90         
          8@90         
          8@90         
          8@90         
          10@70         

* Narrow, Prone grip Pulldowns
          10@140
          8@160
          8@180
          8@200
          8@200
          8@200
          8@200
          8@180
          10@140

* Core Work
          Lifeworks Ab Crunch Machine 4 set of 25 @ 120lbs
          Cybex Oblique Machine 5 sets of 10 @ 40lbs

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          12@90
          10@135
          10@180
          8@205
          8@215
          8@225
          8@235
          8@215
          10@135

* Incline bench dumbbell curls (bodyhard curls)
          10@20
          10@25
          8@30
          8@30
          8@30
          8@30
          10@25

* Flite Plate Loaded Standing Squat Machine
          12@machine
          12@180
          12@360
          10@450
          10@540
          10@630
          8@720
          8@720
          10@540

*Prone grip cable rows, shoulder width
          10@120
          10@140
          10@160
          8@170
          8@180
          8@180
          10@140

* Stretched

* Cardio
          8.2 miles on the bike in 32 minutes.   15.3mph average.

* Stretched

Workout Totaled 3 hours and 15 minutes.

Weighed in at 227 after the workout.

Good workout today.   Dont know how I was faster on the way home, must be more uphill on the way to gym.  Cranking up the big hills really make those quads burn!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 17, 2012, 08:24:56 AM
5/17/2012 Run Outside

Ran 5.05 miles in 44:46.  8:52 miles.  Great fathers day run.   First Sunday run under the 9 minute mile mark. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: hochspeyer on June 17, 2012, 09:31:40 AM
Happy Father's Day, and congrats on the sub-9 Sunday run!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 18, 2012, 09:52:48 AM
6/18/2012 Day 2 of my 4 day split Deload.

Got to the Gym at 6:15am.   

* Stretch

* Cardio
          26 minutes on the upright exercise bike.

* Barbell Bench Press
          12 @ bar
          10 @ 135
          10 @ 185
          10 @ 205
          8 @ 225
          8 @ 235
          6 @ 245
          6 @ 240
          8 @ 235
          8 @ 225
          8 @ 225
          10 @ 185
         
Ab Work, Leg Raises/Knee Raises
          20/20
          20/20
          20/20
          20/20
          20/20

* Hammer Strength Iso-Incline Press
          12 @ 90
          10 @ 140
          8 @ 190
          8 @ 210
          8 @ 220
          7 @ 230
          8 @ 210
          8 @ 190
          10 @ 140

* Straight Leg Dead Lifts
          12@bar
          12@135
          10@185
          8@235
          8@255
          8@275
          8@295
          8@305
          8@315 :)
          10@185

* Icarian Pec Fly Machine
           10@200
           10@280
           10@280
           10@280
           10@280
           10@280
           10@200

* Chest Dips
          5 * 8

* Pushups and Decline Crunches
          15/20
          15/20
          15/20
          15/20
          15/20
          15/20

* Stretch

Workout Totaled 2 hours  20 minutes.

Weighed in at 231 lbs after the workout. 

Decent workout today.  I just ran out of gas on the bench press.  I think I didnt get enough sleep this weekend.  Need to try to get to bed earlier tonight.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 18, 2012, 03:06:23 PM
6/18/2012 Run During Lunch

Ran 5.2 miles in 44:23.   8:32 miles.   We had to take a small traffic detour so the run was a tiny bit longer today.   Good run today considering I worked out this morning.    We were very consistent with our pace, even up the hills.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 19, 2012, 09:59:58 AM
6/19/2012 Day 3 of my 4 day split

Got to the Gym at 6:15am.   

* Stretch

* Cardio
          32 minutes on the step mill.

* Skull Crushers
          12 @ 40
          10 @ 50
          8 @ 60
          8 @ 70 :)
          8 @ 70 :)
          8 @ 60
          8 @ 60
          12 @ 40
           
* Barbell Squats
          15@nothing
          12@bar
          12@95
          12@135
          10@185
          8@205
          8@225
          8@235
          8@245
          8@245
          8@245
          8@205
          12@155

* Core Work
          Lifeworks Ab Crunch Machine 4 set of 25 @ 120lbs
          Cybex Oblique Machine
                    12 @ 40
                    12 @ 50
                    12 @ 60
                    12 @ 70

* Seated Hammer Strength Hamstring Curls, one leg at a time
          12 @ 45
          10 @ 70
          8 @ 95
          8 @ 100
          8 @ 105 :)
          8 @ 105 :)
          8 @ 95
          10 @ 70
   
* Calf Extensions on Icarian seated incline machine
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400

* Close Grip Bench Press
          15 @ bar
          12 @ 135
          10 @ 185
          8 @ 205
          8 @ 215
          7 @ 225
          8 @ 205
          10 @ 135

* Leg Press Machine, plate weight only
            12 @ 180
            10 @ 360
            10 @ 450
            8 @ 540
            8 @ 590
            8 @ 640
            8 @ 640
            10 @ 450

* Lower Back Extensions / Standing Overhead One-Arm Triceps Extensions
          10 + 80lbs / 12 @ 20
          10 + 80lbs / 10 @ 25
          10 + 80lbs / 8 @ 30
          10 + 80lbs / 8 @ 30
          10 + 80lbs / 12 @ 20

* Stretch

Workout Totaled 2 hours and 30 minutes

Weighed in at 230 after the workout.   
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 20, 2012, 10:22:11 AM
6/20/2012 Day 4 of my 4 day split

Got to the Gym at 6:15.

 Stretch

* Cardio
          34 minutes on the ellipse machine

* Seated Dumbbell Shoulder Press
          12@40
          12@50
          12@60
          10@65
          10@65
          10@65
          10@65
          10@65
          12@50

* Upright Barbell Rows
          12@bar
          12@65
          10@85
          10@105
          8@125
          8@130
          8@135
          8@125
          8@125
          8@105
       
Ab Work, Leg Raises/Knee Raises
          20/20
          20/20
          20/20
          20/20
          20/20

* Standing Side Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@35
          8@35
          8@25
       
* Standing Front Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@35
          8@35
          8@25

* Face Pulls 
          12@27.5
          10@37.5
          10@42.5
          10@47.5
          10@52.5
          8@57.5
          8@62.5
          8@67.5
          8@72.5 :)
          8@72.5 :)

          10@52.5
          I need to start heavier on these now that Im getting the hang of the technique.

* Quad Extensions, single leg
         12@70
         10@90
         10@110
         8@120
         8@130 :)
         8@135 :)
         10@90

* Barbell Shoulder Shrugs
          12@225
          12@315
          10@405
          10@495
          8@545
          8@565
          8@585
          8@605 :)
          8@565
          12@405
          Straps at 315, Belt at 545.

* Hammer Strength behind the head press machine
          12@90
          10@140
          8@160
          8@180
          8@200
          6@210 :)
          6@190
          10@140

 Stretched

Workout Totaled 2 hours and 35 minutes.

Weighed in at 232 after the workout.

Good workout today.  Made some gains here and there, and pulled 605 on the shrugs, which is a personal best for me!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 21, 2012, 01:28:57 PM

6/21/2012 Bike During Lunch

14.9 miles in 61:55.  14.4mph average.  Since it is so hot today, we biked instead of ran.   It was 91 when we headed out and close to 95 when we got back.  Trail we took is mostly shaded, and we had water bottles, so it wasnt too bad.
Title: Re: BigDaddy - Faster, Stronger!
Post by: Bando on June 21, 2012, 02:30:25 PM
6/21/2012 Bike During Lunch
14.9 miles in 61:55.  14.4mph average.  Since it is so hot today, we biked instead of ran.   It was 91 when we headed out and close to 95 when we got back.  Trail we took is mostly shaded, and we had water bottles, so it wasnt too bad.

Mountain bikes? That's a long way for a mountain bike
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 21, 2012, 02:36:54 PM
6/21/2012 Bike During Lunch
14.9 miles in 61:55.  14.4mph average.  Since it is so hot today, we biked instead of ran.   It was 91 when we headed out and close to 95 when we got back.  Trail we took is mostly shaded, and we had water bottles, so it wasnt too bad.

Mountain bikes? That's a long way for a mountain bike

Sorry, I should have said rail-trail.  It's paved. 

I'm riding a new hybrid bike we bought about 3 weeks ago.  The hybrids basically have the wheels and gears of a road bike, with a more upright frame and handle bars of a mountain bike.   I got a Specialized Cirrus Elite.  It's got an aluminum frame, carbon fiber forks, 29 speeds, and it weighs 1/2 to 1/3 of what my mountain bike does.  I can fly on this thing, and it's comfortable.
Title: Re: BigDaddy - Faster, Stronger!
Post by: Bando on June 21, 2012, 02:51:31 PM
^^^ Sounds cool  8)

jelly
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 22, 2012, 10:06:12 AM
6/22/2012 Day 1 of my 4 day split

Got to the gym at 6:30am.  Meeting at church late last night, and I didnt get to bed till 11:45 last night, which is over 2 hours later than normal!  We will see how this day goes.

 * Stretch

* Cardio
          22 minutes on the stationary upright bike.

* Narrow, Prone grip Pulldowns
          10@120
          10@140
          8@160
          8@180
          8@200
          8@220 :)
          8@210 :)
          8@210 :)
          8@150

 * Narrow grip preacher ez-bar curls
          10@60         
          10@70         
          8@80         
          8@90         
          8@90         
          8@90         
          8@90         
          10@60         

* Lifeworks Ab Crunch Machine
          25 @ 120lbs
          25 @ 140lbs
          25 @ 150lbs
          25 @ 160lbs

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          12@90
          10@135
          10@180
          8@205
          8@230
          8@240 :)
          8@250 :)
          8@180

* Cybex Oblique Machine
          12 @ 50lbs
          12 @ 70lbs
          12 @ 80lbs
          10 @ 90lbs
          12 @ 60lbs

* Incline bench dumbbell curls (bodyhard curls)
          10@20
          10@25
          8@30
          8@35
          8@35
          8@35
          10@25

* Flite Plate Loaded Standing Squat Machine
          12@machine
          12@290
          10@470
          8@650
          8@740
          8@760 :)
          8@780 :)
          10@560

*Prone grip cable rows, shoulder width
          10@120
          10@150
          10@170
          8@190
          8@200
          8@210 :)
          8@220 :)
          10@150

* Stretched

Workout Totaled 2 hours and 15 minutes.

Weighed in at 231 after the workout.

Good workout today, especially given the short sleep.   Changed up the exercises a little, as Ive doing the same ones for many months now.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 22, 2012, 01:52:20 PM
6/22/2012 Run During Lunch

Ran 5.15 miles in 53:56.   10:28 miles.   Wow, that was brutal.  91 when left the building, heat index of 95 and no clouds.  Ive never run in heat like that before, and it took its toll.   I managed to only walk one hill, and we ran the rest of the way.   I hope this heat breaks soon, as I dont want to repeat that in the near future
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 25, 2012, 09:57:48 AM
6/25/2012 Day 2 of my 4 day split Deload.

Got to the Gym at 6:10am.   I felt like crap most of the weekend, so I didnt workout at all on Saturday or Sunday.  We will see how today goes.

* Stretch

* Cardio
          34 minutes on the upright exercise bike.

Ab Work, Leg Raises/Knee Raises
          20/20
          20/20
          20/20
          20/20
          20/20

* Barbell Bench Press
          12 @ bar
          10 @ 135
          10 @ 185
          10 @ 205
          8 @ 225
          7 @ 235
          8 @ 225
          8 @ 225
          8 @ 205
          10 @ 185
          12 @ 135
         
* Hammer Strength Iso-Incline Press
          12 @ 90
          10 @ 140
          8 @ 180
          8 @ 200
          8 @ 210
          8 @ 200
          8 @ 180
          10 @ 140

* Straight Leg Dead Lifts
          12@bar
          12@135
          10@185
          10@235
          8@255
          8@275
          8@275
          8@275
          10@235
          10@185

* Icarian Pec Fly Machine
           10@180
           10@240
           10@280
           10@280
           10@280
           10@280
           10@220

* Pushups and Decline Crunches
          15/20
          15/20
          15/20
          15/20
          15/20
          15/20

* Chest Dips
          5 * 8

* Stretch

Workout Totaled 2 hours  20 minutes.

Weighed in at 236 lbs after the workout.    Holy weekend bloat Batman!   Must be from not working out all weekend...

Really hard workout today.  Just never got into the groove as can be seen from the lighter weights and fewer sets.  Hopefully I will feel better soon.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 26, 2012, 01:45:23 PM
6/26/2012 Run During Lunch

Ran 5.15 miles in 44:57.   8:44 miles.  Much better run than Friday.   Low 70s with quite a few clouds.  I was worried how I would do after Fridays disaster run, but it went well.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 27, 2012, 10:04:06 AM
6/27/2012 Day 3 of my 4 day split

Got to the Gym at 6:15am.   

* Stretch

* Cardio
          30 minutes on ellipse machine

* Skull Crushers
          12 @ 40
          10 @ 50
          8 @ 60
          8 @ 70
          8 @ 70
          8 @ 70 :)
          8 @ 70 :)
          10 @ 50
           
* Barbell Squats
          15@nothing
          12@bar
          12@95
          12@135
          10@185
          8@205
          8@225
          8@245
          8@245
          8@245
          10@185
          10@135

* Lifeworks Ab Crunch Machine
          20 @ 120lbs
          20 @ 150lbs
          20 @ 170lbs
          18 @ 180lbs
          20 @ 160lbs

* Cybex Oblique Machine
          12 @ 50lbs
          12 @ 70lbs
          12 @ 80lbs
          10 @ 90lbs
          8 @ 100lbs

* Seated Hammer Strength Hamstring Curls, one leg at a time
          12 @ 45
          10 @ 70
          8 @ 95
          8 @ 100
          8 @ 105
          8 @ 95
          10 @ 70
   
* Calf Extensions on Icarian seated incline machine
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400

* Close Grip Bench Press
          15 @ bar
          12 @ 135
          10 @ 185
          8 @ 205
          8 @ 215
          7 @ 225
          8 @ 185

* Leg Press Machine, plate weight only
            12 @ 180
            10 @ 380
            10 @ 470
            8 @ 560
            8 @ 650
            8 @ 700
            10 @ 470

* Lower Back Extensions / Standing Overhead One-Arm Triceps Extensions
          10 + 90lbs / 10 @ 25
          10 + 90lbs / 10 @ 30
          10 + 90lbs / 8 @ 35
          10 + 90lbs / 10 @ 30

* Stretch

Workout Totaled 2 hours and 20 minutes

Weighed in at 233 after the workout.   

Good workout today, feeling much better after resting over the weekend. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 27, 2012, 01:45:02 PM
6/27/2012 Bike During Lunch

16.5 miles in 65:44.  15.0mph average.  Had to go it alone, since my workout buddy is on vacation.   Good ride today, although I forgot my helmet at first and had to go back for it after half a mile.  Doh!  Slowly picking up the pace on this ride, Im really liking the new bike, and the variation in the lunchtime workouts.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 28, 2012, 09:57:48 AM
6/28/2012 Day 4 of my 4 day split

Got to the Gym at 6:10.

 Stretch

* Cardio
          32 minutes on the step mill

* Seated Dumbbell Shoulder Press
          12@40
          12@50
          12@60
          12@65
          11@65
          10@65
          10@65
          12@50

* Upright Barbell Rows
          12@65
          10@85
          10@105
          8@115
          8@125
          8@130
          8@125
          10@85
       
Ab Work, Leg Raises/Knee Raises
          20/20
          20/20
          20/20
          20/20

* Standing Side Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@35
          8@30
          10@20
       
* Standing Front Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@35
          8@30
          10@20

* Face Pulls 
          10@47.5
          10@57.5
          8@67.5
          8@72.5
          8@72.5
          8@72.5 :)
          10@52.5

* Quad Extensions, single leg
         12@70
         10@90
         8@110
         8@130
         8@140 :)
         8@140 :)
         10@90

* Barbell Shoulder Shrugs
          12@225
          12@315
          12@405
          10@495
          8@545
          8@595
          7@605
          6@615 :)
          10@495
          12@405
          Straps at 315, Belt at 545.

* Decline Sittups
          4 * 25

* Hammer Strength behind the head press machine
          12@90
          10@140
          8@180
          8@200
          7@210 :)
          8@200 :)
          10@160

 Stretched

Workout Totaled 2 hours and 20 minutes.

Weighed in at 234 after the workout.

Another good workout today.  Ive dropped the working sets to 4 from my normal 5 or 6 as Im trying to get down to 225, and felt crappy 3 weeks ago when I dropped my calories, but not my workload.  We will see how this works out. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 29, 2012, 10:11:02 AM
6/29/2012 Day 1 of my 4 day split

Got to the gym at 6:20am. 

 * Stretch

* Cardio
          35 minutes alternating punching the heavy bag, and running laps on the track

* Narrow, Prone grip Pulldowns
          10@120
          10@160
          8@180
          8@200
          8@220
          8@220 :)
          8@210
          8@150

 * Narrow grip preacher ez-bar curls
          10@60         
          10@70         
          8@80         
          8@90         
          8@100 :)         
          8@100 :)       
          8@100 :)       
          10@60         

* Bent Arm Ez-Curl Bar Pull-Overs
          10@50         
          10@60         
          10@70         
          8@80         
          8@80         
          8@80         
          8@80         
          10@50         

* Lifeworks Ab Crunch Machine
          25 @ 130lbs
          20 @ 150lbs
          20 @ 170lbs
          15 @ 190lbs :)
          15 @ 190lbs :)

* Cybex Oblique Machine
          10 @ 60lbs
          10 @ 80lbs
          10 @ 90lbs
          10 @ 100lbs
          10 @ 110lbs :)

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          12@90
          10@135
          10@180
          8@225
          8@235
          8@245
          8@255 :)
          10@135

* Incline bench dumbbell curls (bodyhard curls)
          10@20
          10@25
          8@30
          8@35
          8@35
          8@35
          10@20

* Flite Plate Loaded Standing Squat Machine
          12@machine
          12@290
          10@490
          8@580
          8@670
          8@760
          8@810 :)
          8@860 :)
          10@580

*Prone grip cable rows, shoulder width
          10@140
          8@160
          8@180
          8@200
          8@220
          8@220 :)
          8@210 :)
          10@150

* Stretched

Workout Totaled 2 hours and 20 minutes.

Weighed in at 232 after the workout.

Great workout today, made a bunch of gains and left the gym with an awesome pump!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 29, 2012, 01:29:35 PM
6/29/2012 Bike During Lunch

Rode 14.9 miles in 61:45.  14.5mph average.   Hot and humid again today, so I did a second ride this week instead of running today. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 30, 2012, 09:41:12 AM
6/30/2012 Day 2 of my 4 day split.

Left the house at 5:40am.  Riding the bike to the gym today.

* Stretch

* Cardio
          Rode bike to the gym, 8.1 miles in 30:10.  16.12 mph.  Speeding up!

* Stretch

* Barbell Bench Press
          12 @ bar
          10 @ 135
          10 @ 185
          10 @ 205
          8 @ 225
          8 @ 235
          7 @ 245
          7 @ 240
          7 @ 235
          8 @ 225
          10 @ 185
          10 @ 135
 
Ab Work, Leg Raises/Knee Raises
          20/20
          20/20
          20/20
          20/20
          20/20
         
* Hammer Strength Iso-Incline Press
          12 @ 90
          10 @ 140
          8 @ 180
          8 @ 200
          8 @ 210
          8 @ 220 :)
          8 @ 210
          8 @ 180
          10 @ 140

* Straight Leg Dead Lifts
          12@bar
          12@135
          10@185
          10@235
          8@255
          8@275
          8@295
          8@305
          10@255
          10@185

* Icarian Pec Fly Machine
           10@180
           10@240
           10@280
           8@305
           8@325
           8@325
           8@325
           10@280
           10@200

* Chest Dips
          8 @ bodyweight
          8 @ + 10lbs
          8 @ + 10lbs
          8 @ + 10lbs
          8 @ + 10lbs
          8 @ bodyweight

* Pushups and Decline Crunches
          15/20
          15/20
          15/20
          15/20
          15/20


* Stretch

* Cardio
          Rode bike home from the gym, 8.1 miles in 27:25.  17.7 mph.   I was flying on the way back, my quads were burning, but I wouldnt let up!

* Stretch

Gym time: 1 hr 50 min, biking: 60 min, for 2 hr 50 min total.

Weighed in at 232 lbs after the workout.   

Was a great workout, really speed up on the bike, and was much happier with the lifting today than my last chest day.
Title: Re: BigDaddy - Faster, Stronger!
Post by: Bando on June 30, 2012, 09:48:52 AM
^^^ productive Saturday morning.

after reading that I think I'll throw on some gym clothes and go lift some weights
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on June 30, 2012, 11:39:09 AM
^^^ productive Saturday morning.

after reading that I think I'll throw on some gym clothes and go lift some weights

Happy to provide some motivation!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 01, 2012, 07:44:21 AM
7/1/2012 Run Outside

Ran 5.1 miles in 47:15.  9:17 miles.  Good run this morning.  I havent run since Monday, so I took it a little easy.  Beautiful weather this morning for a run as well!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 02, 2012, 09:24:42 AM

7/2/2012 Day 3 of my 4 day split

Got to the Gym at 6:15am.   

* Stretch

* Cardio
          32 minutes on the step mill.

* Skull Crushers
          12 @ 40
          10 @ 50
          8 @ 60
          8 @ 70
          8 @ 70
          8 @ 70
          8 @ 70
          10 @ 50
           
* Barbell Squats
          15@nothing
          12@bar
          12@95
          12@135
          10@185
          8@225
          8@245
          8@255 :)
          8@245
          10@205
          12@135

* Core Work
          Decline Bench Sit-ups 4 sets of 30 + 45 lbs
          Decline Bench Russian Twists 6 sets of 20 + 45 lbs

* Seated Hammer Strength Hamstring Curls, one leg at a time
          12 @ 45
          10 @ 70
          8 @ 95
          8 @ 100
          8 @ 105
          8 @ 105 :)
          10 @ 70
   
* Calf Extensions on Icarian seated incline machine
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400

* Close Grip Bench Press
          15 @ bar
          12 @ 135
          10 @ 185
          8 @ 205
          8 @ 215
          7 @ 225
          8 @ 215
          8 @ 155

* Leg Press Machine, plate weight only
            12 @ 270
            10 @ 450
            10 @ 540
            8 @ 630
            8 @ 680
            8 @ 700
            10 @ 450

* Lower Back Extensions / Standing Overhead One-Arm Triceps Extensions
          10 + 90lbs / 10 @ 25
          10 + 90lbs / 8 @ 30
          10 + 90lbs / 8 @ 35
          10 + 90lbs / 8 @ 30

* Stretch

Workout Totaled 2 hours and 20 minutes

Weighed in at 233 after the workout.   

Good workout today.  My wife was able to join me as my parents are visiting for a few a weeks.  First time we have lifted together in over a year.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 03, 2012, 08:19:14 AM
7/3/2012 Day 4 of my 4 day split

Got to the Gym at 5:00am.   Need to be home by 8:00am for Lo-Jack guys to come install in a system in the new Stang.

 Stretch

* Cardio
          26 minutes on the ellipse machine

* Seated Dumbbell Shoulder Press
          12@40
          12@50
          12@60
          12@65
          11@65
          10@65
          10@65
          12@50

* Upright Barbell Rows
          12@65
          10@85
          10@105
          8@115
          8@125
          8@130
          8@125
          10@95
       
Ab Work, Leg Raises/Knee Raises
          25/25
          25/25
          25/25
          25/25

* Standing Side Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@35
          8@30
          10@20
       
* Standing Front Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@35
          8@30
          10@20

* Face Pulls 
          10@42.5
          10@57.5
          8@67.5
          8@72.5
          8@77.5 :)
          8@82.5 :)
          10@52.5

* Quad Extensions, single leg
         12@70
         10@100
         8@120
         8@140
         8@140
         8@130
         10@90

* Barbell Shoulder Shrugs
          12@225
          12@315
          12@405
          10@495
          8@545
          8@595
          7@615 :)
          6@615 :)
          12@405
          Straps at 315, Belt at 545.

* Hammer Strength behind the head press machine
          12@90
          10@140
          8@170
          8@190
          8@200
          0@210 :(
          8@200
          10@160

 Stretched

Workout Totaled 2 hours and 20 minutes.

Weighed in at 231 after the workout.

Good workout today.  Not many gains, but solid work.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 04, 2012, 05:12:57 PM
7/4/2012 Day 1 of my 4 day split

Got to the gym at 6:05am. 

 * Stretch

* Cardio
          28 minutes on the ellipse machine.

* Narrow, Prone grip Pulldowns
          10@120
          10@160
          8@180
          8@200
          8@220
          7@230 :)
          8@220 :)
          10@160

 * Narrow grip preacher ez-bar curls
          10@60         
          8@80         
          8@90         
          8@100           
          8@100       
          8@100       
          10@70         

* Lifeworks Ab Crunch Machine
          20 @ 150lbs
          20 @ 170lbs
          20 @ 190lbs :)
          20 @ 190lbs :)

* Cybex Oblique Machine
          12 @ 70lbs
          12 @ 90lbs
          12 @ 110lbs :)
          12 @ 120lbs :)

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@135
          10@180
          8@225
          8@235
          8@245
          8@255
          10@180

* Incline bench dumbbell curls (bodyhard curls)
          10@25
          8@30
          8@35
          8@35
          8@35
          10@25

* Flite Plate Loaded Standing Squat Machine
          12@machine
          12@270
          10@450
          8@630
          8@720
          8@810
          8@860
          10@580

*Prone grip cable rows, shoulder width
          10@140
          8@170
          8@190
          8@210
          8@200
          8@210
          10@160

* Stretched

Workout Totaled 2 hours and 5 minutes.

Weighed in at 230 after the workout.

Good workout today.  Got to work out with the wife again today, and made some gains.   Slowly approaching my 225 weight goal.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 05, 2012, 04:54:10 PM
7/5/2012 Run at Home

Ran 5.1 miles in 49:00.  On vacation, so I got in a run at home this morning with the wife.  We did it in 9:40 miles.  The weather and the company were beautiful.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 06, 2012, 10:17:23 AM
7/6/2012 Day 2 of my 4 day split.

Left the house at 5:50am.  Riding the bike to the gym today, and the wife is accompanying me again.

* Stretch

* Cardio
          Rode bike to the gym, 8.1 miles in 36:20.  13.2 mph.  Speeding up!

* Stretch

* Barbell Bench Press
          12 @ bar
          10 @ 135
          10 @ 185
          8 @ 225
          8 @ 235
          6 @ 245
          7 @ 235
          7 @ 230
          8 @ 225
          10 @ 185

Ab Work, Leg Raises/Knee Raises
          25/25
          25/25
          25/25
          25/25
         
* Hammer Strength Iso-Incline Press
          12 @ 90
          10 @ 140
          8 @ 190
          8 @ 210
          8 @ 220
          8 @ 220 :)
          10@140


* Straight Leg Dead Lifts
          12@bar
          12@135
          10@185
          10@235
          8@255
          8@275
          8@295
          8@305
          10@235

* Icarian Pec Fly Machine
           10@180
           10@280
           8@325
           8@325
           8@325
           8@325
           10@280

* Chest Dips
          5 * 8 @ bodyweight

* Pushups and Decline Crunches
          15/20
          15/20
          15/20
          15/20
          15/20

* Stretch

* Cardio
          Rode bike home from the gym, 8.1 miles in 28:00.  17.2 mph.   

* Stretch

Gym time: 1 hr 40 min, biking:  1hr 4 min, for 2 hr 44 min total.

Weighed in at 232 lbs after the workout.   

A little weak on the bench press today.  I hit my normal weights, but short a couple of reps.   Everything else felt good.  We were out walking for several hours yesterday in the sun, so I probably needed to eat and drink some more yesterday. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 07, 2012, 10:32:30 AM
7/7/2012 Day 3 of my 4 day split

Got to the Gym at 6:50am.  Up late after the car show last night, and we are going to the 7:15 Redsox/Yankees game tonight, so I slept in a little bit.   

* Stretch

* Cardio
          41 minutes running on the track and hitting the heavy bag.

* Skull Crushers
          12 @ 40
          10 @ 60
          8 @ 70
          8 @ 70
          8 @ 70
          8 @ 70
          10 @ 50
           
* Barbell Squats
          15@nothing
          12@bar
          10@95
          10@135
          10@185
          8@225
          8@235
          8@245
          8@255
          10@205
          10@155

* Core Work
          Decline Bench Sit-ups 4 sets of 30 + 45 lbs
          Decline Bench Russian Twists 6 sets of 20 + 45 lbs

* Seated Hammer Strength Hamstring Curls, one leg at a time
          12 @ 45
          10 @ 70
          8 @ 95
          8 @ 100
          8 @ 105
          8 @ 105
          10 @ 70
   
* Calf Extensions on Icarian seated incline machine
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400

* Close Grip Bench Press
          15 @ bar
          12 @ 135
          10 @ 185
          8 @ 205
          8 @ 215
          8 @ 205
          8 @ 155

* Leg Press Machine, plate weight only
            12 @ 270
            10 @ 450
            10 @ 540
            8 @ 630
            8 @ 680
            8 @ 730
            10 @ 450

* Barbell Good Mornings / Standing Overhead One-Arm Triceps Extensions
          bar / 10 @ 25
          95lbs / 8 @ 30
          115lbs / 8 @ 35
          135lbs / 8 @ 35
          155lbs / 8 @ 35
          115lbs / 8 @ 25

* Stretch

Workout Totaled 2 hours and 30 minutes

Weighed in at 231 after the workout.   

Another good workout.  No new ground, but Im on a small cut, so thats ok. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 09, 2012, 10:01:45 AM
7/9/2012 Day 4 of my 4 day split

Got to the Gym at 6:05am.   Back to work this week, so trying to get to the gym by 6am.

 Stretch

* Cardio
          26 minutes on the stationary bike.

* Seated Dumbbell Shoulder Press
          12@40
          12@50
          12@60
          12@65
          12@65
          10@65
          10@65
          12@50

* Upright Barbell Rows
          12@65
          10@95
          8@115
          8@125
          8@130
          8@120
          10@95
       
Ab Work, Leg Raises/Knee Raises
          25/25
          25/25
          25/25
          25/25

* Standing Side Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@35
          8@35 :)
          10@25
       
* Standing Front Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@35
          8@35 :)
          10@25

* Face Pulls 
          10@42.5
          10@57.5
          8@72.5
          8@77.5
          8@82.5
          8@87.5 :)
          10@67.5

* Quad Extensions, single leg
         12@70
         10@100
         8@120
         8@140
         8@130
         8@130
         10@90

* Barbell Shoulder Shrugs
          12@225
          12@315
          12@405
          10@495
          8@545
          7@595
          7@595
          8@545
          12@405
          Straps at 315, Belt at 545.

* Hammer Strength behind the head press machine
          12@90
          10@140
          8@170
          8@190
          8@210
          8@190
          10@150

 Stretched

Workout Totaled 2 hours and 20 minutes.

Weighed in at 233 after the workout.  Too many Fenway Franks at the Redsox game!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 09, 2012, 05:08:38 PM
7/9/2012 Run During Lunch

Ran 5.15 miles in 47:41.   9:16 miles.   Decent run today.  We took it easy because we were both on vacation last week and didnt run as much as usual.   Bummer is that my running buddy turned in his resignation at work, so Im going to be on my own for running after this week.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 10, 2012, 10:14:56 AM
7/10/2012 Day 1 of my 4 day split

Got to the gym at 6:20am.   Had a hard time sleeping last night, so we will see how this workout goes.

 * Stretch

* Cardio
          32 minutes on the step mill.

* Narrow, Prone grip Pulldowns
          10@120
          10@160
          8@180
          8@200
          8@220
          8@210
          8@210
          10@160

 * Narrow grip preacher ez-bar curls
          10@60         
          8@80         
          8@90         
          8@100           
          8@100       
          8@100       
          10@70         

* Lifeworks Ab Crunch Machine
          25 @ 140lbs
          25 @ 160lbs
          25 @ 170lbs
          25 @ 180lbs

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@135
          10@180
          8@225
          8@240
          8@255
          8@260 :)
          10@225

* Cybex Oblique Machine
          12 @ 70lbs
          12 @ 90lbs
          12 @ 110lbs
          8 @ 130lbs :)
          12 @ 100lbs

* Incline bench dumbbell curls (bodyhard curls)
          10@25
          8@30
          8@35
          8@35
          8@35
          8@35
          10@25

* Flite Plate Loaded Standing Squat Machine
          12@machine
          12@290
          10@490
          8@580
          8@670
          8@760
          8@810
          8@860
          10@580

*Prone grip cable rows, shoulder width
          10@140
          8@180
          8@200
          8@210
          8@200
          10@160

* Stretched

Workout Totaled 2 hours and 15 minutes.

Weighed in at 230 after the workout.

Tough workout today, lack of good sleep really put a dent in my energy level, but I still got in some decent work.   Some days the iron is heavier than others!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 12, 2012, 09:47:57 AM
7/12/2012 Day 2 of my 4 day split.

Got the gym at 6:15am.  I took yesterday as my day off, as I just didnt feel up to getting up at 5:00am.  Feeling better this morning after a good nights sleep.

* Stretch

* Cardio
          26 minutes on the ellipse machine.

* Barbell Bench Press
          12 @ bar
          10 @ 135
          10 @ 185
          8 @ 205
          8 @ 225
          8 @ 235
          7 @ 245
          7 @ 235
          8 @ 225
          10 @ 185

Ab Work, Leg Raises/Knee Raises
          25/25
          25/25
          25/25
          25/25
         
* Hammer Strength Iso-Incline Press
          12 @ 90
          10 @ 140
          8 @ 190
          8 @ 210
          8 @ 230 :)
          8 @ 230 :)
          8 @ 210 :)
          10@160

* Straight Leg Dead Lifts
          12@bar
          12@135
          10@185
          10@235
          8@255
          8@275
          8@295
          8@295
          10@235

* Icarian Pec Fly Machine
           10@200
           10@280
           8@325
           8@325
           8@325
           8@325
           10@220

* Chest Dips
          8 @ bodyweight
          8 @ + 10 lbs
          8 @ + 25 lbs
          7 @ + 25 lbs
          8 @ + 10 lbs

* Pushups and Decline Crunches
          18/25
          18/25
          18/25
          18/25

* Stretch

Workout totaled 2 hrs and 15 min.

Weighed in at 233 lbs after the workout.   

Still stagnant on the bench press,  I think cutting the calories is really taking a toll.   I did make a couple of gains on the incline press though.  Decent workout overall. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 12, 2012, 02:05:39 PM
7/12/2012 Run During Lunch

Ran 5.15 miles in 48:11.   9:21 miles.   Decent run today.   88 degrees when we headed out and no cloud cover, so we took it easy.  This was my last run with my running buddy before he moves to Colorado.   
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 13, 2012, 09:58:22 AM
7/13/2012 Day 3 of my 4 day split

Got to the Gym at 6:20am.  Ready for a good leg day today!

* Stretch

* Cardio
          27 minutes on the step mill

* Skull Crushers
          12 @ 40
          10 @ 60
          8 @ 70
          8 @ 80 :)
          8 @ 80 :)
          8 @ 70
          10 @ 50
           
* Barbell Squats
          15@nothing
          12@bar
          10@95
          10@135
          10@185
          10@205
          8@225
          8@245
          8@255
          8@265 :)
          10@205
          10@155

* Core Work
          Decline Bench Sit-ups 4 sets of 30 + 45 lbs
          Decline Bench Russian Twists 6 sets of 20 + 45 lbs

* Seated Hammer Strength Hamstring Curls, one leg at a time
          12 @ 45
          10 @ 70
          8 @ 95
          8 @ 105
          8 @ 110 :)
          8 @ 105 :)
          10 @ 70
   
* Calf Extensions on Icarian seated incline machine
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400

* Close Grip Bench Press
          15 @ bar
          12 @ 135
          10 @ 185
          8 @ 205
          8 @ 215
          7 @ 225
          8 @ 215
          8 @ 155

* Leg Press Machine, plate weight only
            12 @ 290
            10 @ 470
            10 @ 560
            8 @ 650
            8 @ 700
            8 @ 700
            10 @ 560

* Barbell Good Mornings / Standing Overhead One-Arm Triceps Extensions
          95lbs / 10 @ 25
          115lbs / 10 @ 30
          135lbs / 8 @ 35
          155lbs / 10 @ 30
          165lbs :) / 10 @ 30
          165lbs

* Stretch

Workout Totaled 2 hours and 25 minutes

Weighed in at 231 after the workout.   

Good workout today!  Made some gains on the triceps, squats and hamstring curls.  Solid work everywhere else.   I think I was just being a pansy the past few workouts, and decided I wasnt going to settle for less than my best today!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 13, 2012, 02:14:26 PM
7/13/2012 Bike During Lunch

Rode 14.9 miles in 60:58.  14.9mph average.   Good ride today.  It was warm out, but its not too bad on the bike with a water bottle.  Creeping up on 15mph average for this ride.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 14, 2012, 11:31:04 AM
7/14/2012 Day 4 of my 4 day split

Got to the Gym at 6:15am.   Last workout with my wife before the parents head out on Monday.

 Stretch

* Cardio
          27 minutes on the stationary bike.

* Seated Dumbbell Shoulder Press
          12@40
          12@50
          12@60
          12@65
          12@65
          12@65 
          10@65
          12@50

* Upright Barbell Rows
          12@65
          10@95
          8@115
          8@125
          8@130
          8@125
          10@95
       
Ab Work, Leg Raises/Knee Raises
          25/25
          25/25
          25/25
          25/25

* Standing Side Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@35
          8@35
          10@25
       
* Standing Front Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@35
          8@35
          10@25

* Face Pulls 
          10@47.5
          10@62.5
          8@77.5
          8@82.5
          8@87.5
          8@92.5 :)
          10@72.5

* Nautilis Leg Press, Single Leg
         10@70
         10@90
         10@110
         10@130
        Someone broke the quad extension machine I usually use, so I used
        This until I remembered there was a different one on the other side of
        the gym

* Quad Extensions, single leg
         12@70
         10@110
         8@130
         8@150
         8@160
         10@120

* Barbell Shoulder Shrugs
          12@225
          12@315
          12@405
          10@495
          8@545
          8@565
          8@565
          8@565
          12@405
          Straps at 315, Belt at 545.

* Hammer Strength behind the head press machine
          12@90
          10@140
          8@160
          8@180
          8@190
          8@200
         10@160

 Stretched

Workout Totaled 2 hours and 30 minutes.

Weighed in at 231 after the workout.

Good workout today.  Felt strong on the overhead presses and other shoulder work.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 16, 2012, 09:55:48 AM
7/16/2012 Day 1 of my 4 day split

Got to the gym at 6:20am.   Up a little to late last night, had a hard time dragging myself to the gym this morning.

 * Stretch

* Cardio
          26 minutes on the step mill.

* Narrow, Prone grip Pulldowns
          10@120
          10@160
          8@180
          8@200
          8@220
          8@220
          8@210
          10@160

 * Narrow grip preacher ez-bar curls
          10@60         
          10@80         
          8@90         
          8@100           
          8@100       
          8@100       
          10@70         

* Lifeworks Ab Crunch Machine
          25 @ 140lbs
          25 @ 160lbs
          25 @ 170lbs
          25 @ 180lbs

* Wide grip Pulldowns
          10@120
          10@140
          10@140
          10@140
          10@140

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@135
          10@180
          8@225
          8@240
          8@255
          8@265 :)
          10@225

* Incline bench dumbbell curls (bodyhard curls)
          10@25
          8@30
          8@35
          8@35
          8@35
          10@25

* Flite Plate Loaded Standing Squat Machine
          10@machine
          10@290
          10@470
          8@560
          8@650
          8@740
          8@790
          8@840
          10@560

*Prone grip cable rows, shoulder width
          10@140
          10@160
          8@180
          8@200
          8@210
          8@220
          10@160

* Stretched

Workout Totaled 2 hours and 10 minutes.

Weighed in at 234 after the workout.

Good workout today.   Didnt make much progress, but solid work.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 16, 2012, 05:12:17 PM
7/16/2012 Run During Lunch

Ran 5.15 miles in 49:20.   9:34 miles.   Man was it hot today!  92 degree heat index, full sun!  This heat is killing my times, but at least Im still getting the miles in.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 17, 2012, 09:44:38 AM
7/17/2012 Day 2 of my 4 day split.

Got the gym at 6:20am.  Ive got to stop staying up late!

* Stretch

* Cardio
          27 minutes on the upright bike.

* Barbell Bench Press
          12 @ bar
          10 @ 135
          10 @ 185
          8 @ 205
          8 @ 225
          8 @ 235
          8 @ 240
          7 @ 245
          9 @ 225
          10 @ 185

Ab Work, Leg Raises/Knee Raises
          25/25
          25/25
          25/25
          25/25
         
* Hammer Strength Iso-Incline Press
          12 @ 90
          10 @ 140
          8 @ 180
          8 @ 200
          8 @ 220
          8 @ 230 
          7 @ 240 :)
          8 @ 200

* Straight Leg Dead Lifts
          12@bar
          12@135
          10@185
          10@235
          8@265
          8@285
          8@305
          8@325 :)
          10@255

* Icarian Pec Fly Machine
           10@200
           10@280
           10@325
           10@325
           10@280
           10@280

* Chest Dips
          10 @ bodyweight
          8 @ + 25 lbs
          7 @ + 25 lbs
          10 @ bodyweight
          10 @ bodyweight

* Pushups and Decline Crunches
          15/25
          15/25
          15/25
          15/25
          15/25

* Stretch

Workout totaled 2 hrs and 10 min.

Weighed in at 230 lbs after the workout.   

Good chest workout today.  Felt strong on the bench and made some gains on the incline press and SLDL. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 19, 2012, 10:17:28 AM
7/19/2012 Day 3 of my 4 day split

Got to the Gym at 6:20am.   Glad I took yesterday off instead of today.  I feel much better this morning.  Lets do this!

* Stretch

* Cardio
          26 minutes on the ellipse machine

* Skull Crushers
          12 @ 40
          10 @ 50
          10 @ 60
          8 @ 70
          8 @ 80
          8 @ 80
          8 @ 70
          10 @ 50
           
* Barbell Squats
          12@nothing
          12@bar
          10@95
          10@135
          10@185
          10@205
          8@225
          8@235
          8@245
          8@255
          8@265
          10@205
          10@155

* Core Work
          Decline Bench Sit-ups 4 sets of 30 + 45 lbs
          Decline Bench Russian Twists 6 sets of 20 + 45 lbs

* Seated Hammer Strength Hamstring Curls, one leg at a time
          12 @ 45
          10 @ 70
          8 @ 95
          8 @ 100
          8 @ 105
          8 @ 110
          10 @ 80
   
* Calf Extensions on Icarian seated incline machine
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400

* Close Grip Bench Press
          15 @ bar
          12 @ 135
          10 @ 185
          8 @ 205
          7 @ 225
          8 @ 215
          8 @ 155

* Leg Press Machine, plate weight only
            12 @ 290
            10 @ 470
            10 @ 560
            8 @ 650
            8 @ 700
            8 @ 720 :)
            8 @ 740 :)
            10 @ 560

* Lower Back Extensions / Standing Overhead One-Arm Triceps Extensions
          10 + 90lbs / 10 @ 25
          10 + 90lbs / 10 @ 30
          10 + 90lbs / 8 @ 35
          10 + 90lbs / 8 @ 35
          / 10 @ 25

* Stretch

Workout Totaled 2 hours and 15 minutes

Weighed in at 231 after the workout.   

Happy with the leg workout today.  A little progress on the leg press and solid work everywhere else.  Only thing that annoyed me was the girl doing overhead presses in the cage, so I had to use an open squat rack.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 19, 2012, 01:37:22 PM
7/19/2012 Run During Lunch

Ran 5.15 miles in 47:28.   9:13 miles.   Cooled down some today, just over 80 when we went out.   I ran with 2 guys today, and after the first 2.5 miles, I took off because I couldnt go that slow :)
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 20, 2012, 10:03:21 AM
7/20/2012 Day 4 of my 4 day split

Got to the Gym at 6:20am.   Going golfing with my boss at lunch today, this ought to be interesting.

 Stretch

* Cardio
          27 minutes on the stair mill.

* Seated Dumbbell Shoulder Press
          12@40
          12@50
          12@60
          12@65
          12@65
          7@65 
          10@60
          10@50

* Upright Barbell Rows
          12@65
          10@95
          8@115
          8@125
          8@130
          8@135 :)
          10@95
       
Ab Work, Leg Raises/Knee Raises
          25/25
          25/25
          25/25
          25/25

* Standing Side Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@35
          8@35
          10@25
       
* Standing Front Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@35
          8@35
          10@25

* Face Pulls 
          10@52.5
          10@67.5
          8@82.5
          8@87.5
          8@92.5
          8@92.5 :)
          10@72.5

* Quad Extensions, single leg
         12@70
         10@110
         8@140
         8@160
         8@180
         8@200
         10@120
        This machine is much easier than the one that broke.  Hopefully they will fix it soon.

* Hammer Strength behind the head press machine
          12@90
          10@140
          8@160
          8@180
          8@190
          8@200
          7@190
          10@140

* Barbell Shoulder Shrugs
          12@225
          12@315
          12@405
          10@495
          8@545
          8@545
          8@545
          12@405
          Straps at 315, Belt at 545.

 Stretched

Workout Totaled 2 hours and 20 minutes.

Weighed in at 229 after the workout.   Back under 230 for the first time in several weeks.

Happy with the workout today.  Ran out of steam on the overhead dumbbell presses, but everything else was good.   I havent golfed much since Ive lost the weight except for a few trips to the driving range.  It will be interesting to see what my game looks like now, with all the extra muscle, and not having to reach out over my gut to swing the club.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 21, 2012, 11:24:11 AM
7/21/2012 Day 1 of my 4 day split

Got to the gym at 6:55am.   I was tired after working out yesterday morning and then play 18 holes of golf in the afternoon.  Gave myself a little extra sleep.

 * Stretch

* Cardio
          35 minutes of running on the track and hitting the heavy bag.

* Narrow, Prone grip Pulldowns
          10@120
          10@160
          8@180
          8@200
          8@220
          7@220
          8@210
          10@160

 * Narrow grip preacher ez-bar curls
          10@60         
          10@80         
          8@90         
          8@100           
          8@100       
          8@100       
          10@70         

* Wide grip Pulldowns
          10@120
          10@140
          10@140
          10@140
          10@140
 
* Lifeworks Ab Crunch Machine
          20 @ 140lbs
          20 @ 160lbs
          20 @ 180lbs
          20 @ 180lbs
          20 @ 180lbs

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@135
          10@180
          8@225
          8@240
          8@255
          8@265 
          10@225

* Dumbell Side Bends
          15 @ 40
          15 @ 50
          12 @ 60
          10 @ 65
          10 @ 70

* Incline bench dumbbell curls (bodyhard curls)
          10@25
          8@30
          8@30
          8@30
          8@30
          10@25

* Flite Plate Loaded Standing Squat Machine
          10@machine
          10@290
          10@470
          10@560
          8@650
          8@740
          8@830
          8@830 :)
          8@830 :)
          10@560

*Prone grip cable rows, shoulder width
          10@140
          10@170
          8@190
          8@210
          8@220
          8@200
          10@150

* Stretched

Workout Totaled 2 hours and 30 minutes.

Weighed in at 227 after the workout.   I must have been retaining a ton of water weight!

Good work again today.  Not much progress, but solid work.  Left with a good pump afterwards.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 22, 2012, 08:26:36 AM
7/22/2012 Bike Ride Before Church

Got out on the bike at 6:15am this morning.  Rode 15.5 miles in 63:46.  14.6 mph average.   There are some big hills on this route, but that just makes it more of a workout!   It was a beautiful morning for a ride.
Title: Re: BigDaddy - Faster, Stronger!
Post by: hochspeyer on July 23, 2012, 12:06:05 AM
I love bike riding- I need to get myself a decent bike when I have the buckazoids for it. What sort of landscape do you ride through- urban, suburban or more rural?
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 23, 2012, 05:13:50 PM
I love bike riding- I need to get myself a decent bike when I have the buckazoids for it. What sort of landscape do you ride through- urban, suburban or more rural?

A mix of Suburban and rural.   Some neighborhoods, some back roads, and some busier roads.  It's pretty heavily populated where I am in Mass, so it's hard to escape people completely.    That is part of the reason I ride/run early in the morning at home.  Fewer crazy people out driving in the early morning.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 23, 2012, 05:14:09 PM
7/23/2012 Day 2 of my 4 day split.

Got the gym at 5:25am.  Meeting at work this morning

* Stretch

* Cardio
          26 minutes on the ellipse machine.

* Barbell Bench Press
          12 @ bar
          10 @ 135
          10 @ 185
          8 @ 205
          8 @ 225
          6 @ 235
          8 @ 225
          8 @ 225
          8 @ 205
          10 @ 155

Ab Work, Leg Raises/Knee Raises
          25/25
          25/25
          25/25
          25/25
         
* Hammer Strength Iso-Incline Press
          12 @ 90
          10 @ 140
          8 @ 180
          8 @ 200
          8 @ 220
          7 @ 230 
          8 @ 220
          10 @ 90

* Straight Leg Dead Lifts
          12@bar
          12@135
          10@185
          10@235
          8@255
          8@275
          8@295
          8@315 
          8@335 :)
          10@255
          10@185

* Icarian Pec Fly Machine
           10@200
           10@280
           10@280
           10@280
           10@280
           10@200

* Chest Dips
          10 @ bodyweight
          9 @ bodyweight
          8 @ bodyweight
          8 @ bodyweight
          8 @ bodyweight

* Pushups and Decline Crunches
          15/25
          15/25
          15/25
          15/25
          15/25

* Stretch

Workout totaled 2 hrs and 15 min.

Weighed in at 231 lbs after the workout.   

Weak on the bench press today, not sure what was going on there.  Might be time for a deload soon, or it might be time to bring the calories back up.  Everything else was good today.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 25, 2012, 10:57:49 AM

7/25/2012 Day 3 of my 4 day split

Got to the Gym at 6:20am.   Still a little tired this morning, we will see how this goes.

* Stretch

* Cardio
          27 minutes on the upright stationary bike

* Skull Crushers
          12 @ 40
          10 @ 60
          8 @ 70
          8 @ 80
          8 @ 80
          8 @ 80 :)
          8 @ 80 :)
          10 @ 50
           
* Barbell Squats
          12@nothing
          12@bar
          10@95
          10@135
          10@185
          10@205
          8@225
          8@235
          8@245
          8@255
          10@205
          10@155

* Core Work
          Decline Bench Sit-ups 4 sets of 30 + 45 lbs
          Decline Bench Russian Twists 6 sets of 20 + 45 lbs

* Seated Hammer Strength Hamstring Curls, one leg at a time
          12 @ 45
          10 @ 70
          8 @ 95
          8 @ 95
          8 @ 95
          8 @ 95
          10 @ 70
   
* Calf Extensions on Icarian seated incline machine
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400

* Close Grip Bench Press
          15 @ bar
          12 @ 135
          10 @ 185
          8 @ 205
          8 @ 205
          8 @ 205
          8 @ 155

* Leg Press Machine, plate weight only
            12 @ 290
            10 @ 470
            10 @ 560
            10 @ 560
            10 @ 560
            10 @ 560
            10 @ 380

* Lower Back Extensions / Standing Overhead One-Arm Triceps Extensions
          10 + 100lbs / 10 @ 25
          10 + 100lbs / 10 @ 30
          10 + 100lbs / 10 @ 30
          10 + 100lbs / 10 @ 30

* Stretch

Workout Totaled 2 hours and 20 minutes

Weighed in at 233 after the workout.   

Tough workout today.  Ran out of steam towards the end of the workout.  I think Ill run a deload during vacation next week.  I looking forward to some time off from work and a less hectic schedule.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 25, 2012, 01:38:28 PM

7/25/2012 Run During Lunch

Ran 5.15 miles in 50:54.   9:53 miles.   Nice easy run today after the tough workout this morning.  Weather was awesome.  Nice to get out of the building after 2 days of all day meetings!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 26, 2012, 10:15:52 AM
7/26/2012 Day 4 of my 4 day split

Got to the Gym at 6:20am.   Good a good nights sleep and have upped my calories for the past 3 days.   I want see if my workouts improve.  Im going to back to regular Gatorade during the workout instead of G2 for a few more carbs during the workout.

 Stretch

* Cardio
          27 minutes on the stair mill.

* Seated Dumbbell Shoulder Press
          12@40
          12@50
          10@60
          10@65
          10@65
          10@65
          10@65
          10@50

* Upright Barbell Rows
          12@65
          10@95
          8@115
          8@125
          8@130
          8@135 
          10@115
       
Ab Work, Leg Raises/Knee Raises
          25/25
          25/25
          25/25
          25/25

* Standing Side Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@40 :)
          8@35
          10@25
       
* Standing Front Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@40 :)
          8@35
          10@25

* Face Pulls 
          10@47.5
          10@67.5
          8@82.5
          8@87.5
          8@92.5
          8@92.5
          10@72.5

* Barbell Shoulder Shrugs
          12@225
          12@315
          10@405
          10@495
          8@545
          8@565
          8@565
          12@405
          Straps at 315, Belt at 495.

* Quad Extensions, single leg
         12@80
         10@100
         10@120
         10@140
         8@160
         8@170
         8@170
         10@120

* Hammer Strength behind the head press machine
          12@90
          10@140
          8@170
          8@190
          8@200
          7@200
          10@150

 Stretched

Workout Totaled 2 hours and 20 minutes.

Weighed in at 231 after the workout. 

Much better workout today.  Engery level was good through the whole workout and put in some solid work!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 26, 2012, 03:57:43 PM
7/26/2012 Bike During Lunch

Rode 14.5 miles in 57:30.  15.1 mph average.  Weather cooperated today, and we got in our lunch time bike ride.  It was a tad bit shorter than usual, because they had the last mile of the trail closed for maintenance, e.g hacking down the plants.  We end up doing a mile loop when we got back to make up for some of it.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 27, 2012, 11:20:53 AM
7/27/2012 Day 1 of my 4 day split

Got to the gym at 6:20am.  Ready to kick some butt this morning!

 * Stretch

* Cardio
          27 minutes on the ellipse machine.

* Narrow, Prone grip Pulldowns
          10@120
          10@160
          8@180
          8@200
          8@220
          7@230 :)
          8@210
          10@160

 * Narrow grip preacher ez-bar curls
          10@60         
          10@80         
          8@90         
          8@100           
          8@100       
          8@100       
          10@70         

* Wide grip Pulldowns
          10@120
          10@140
          10@140
          10@140
          10@140
 
* Lifeworks Ab Crunch Machine
          20 @ 140lbs
          20 @ 160lbs
          20 @ 180lbs
          20 @ 190lbs
          15 @ 200lbs

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@135
          10@180
          8@225
          8@250
          8@260
          8@270 :) 
          10@225

* Dumbell Side Bends
          12 @ 45
          12 @ 60
          12 @ 65
          10 @ 70
          8 @ 75 :)

* Incline bench dumbbell curls (bodyhard curls)
          10@25
          8@30
          8@35
          8@35
          8@35
          10@25

* Flite Plate Loaded Standing Squat Machine
          10@machine
          10@290
          10@470
          10@650
          8@740
          8@830
          8@880 :)
          8@880 :)
          10@560

*Prone grip cable rows, shoulder width
          10@140
          10@170
          8@200
          8@220
          7@220
          10@150

* Stretched

Workout Totaled 2 hours and 20 minutes.

Weighed in at 229 after the workout.

Good workout today.  I feel much better after upping my calories and protein.   Energy level is way better!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 27, 2012, 01:33:29 PM
7/27/2012 Run During Lunch

Ran 5.15 miles in 47:01.   9:08 miles.   Trying to speed it back up.  I want to get back to averaging under 9:00 miles.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 28, 2012, 09:40:07 AM
7/28/2012 Day 2 of my 4 day split.

Got the gym at 6:05am.  Last workout before we head out on vacation.

* Stretch

* Cardio
          26 minutes on the upright stationary bike.

* Barbell Bench Press
          12 @ bar
          10 @ 135
          10 @ 185
          8 @ 205
          8 @ 225
          8 @ 235
          8 @ 240
          6 @ 245
          8 @ 225
          10 @ 185

Ab Work, Leg Raises/Knee Raises
          25/25
          25/25
          25/25
          25/25
         
* Hammer Strength Iso-Incline Press
          12 @ 90
          10 @ 140
          8 @ 190
          8 @ 210
          8 @ 230
          7 @ 240 :) 
          8 @ 210
          10 @ 140

* Straight Leg Dead Lifts
          12@bar
          12@135
          10@185
          10@235
          8@265
          8@285
          8@305
          8@325 
          10@255

* Icarian Pec Fly Machine
           10@200
           10@280
           10@325
           9@325
           8@325
           8@325
           10@240

* Chest Dips
          10 @ bodyweight
          9 @ bodyweight
          8 @ bodyweight
          8 @ bodyweight
          8 @ bodyweight

* Pushups and Decline Crunches
          15/20
          15/20
          15/20
          15/20
          15/20

* Stretch

Workout totaled 2 hrs and 15 min.

Weighed in at 230 lbs after the workout.   

Much better chest workout this time around.  Felt strong the whole workout, and I am pleased with the results.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 30, 2012, 09:20:32 AM
7/30/2012 Day 3 of my 4 day split Vacation Workout

Got to the Gym at 5:50am.  Looking forward to a good workout this morning after a rest day yesterday!

* Stretch

* Cardio
          22 minutes on the stairmaster

* Skull Crushers
          12 @ 40
          10 @ 60
          8 @ 70
          8 @ 80
          8 @ 80
          8 @ 80
          8 @ 80
          10 @ 60
           
* Barbell Squats
          12@nothing
          12@bar
          10@95
          10@135
          10@185
          10@205
          8@225
          8@235
          8@245
          8@255
          8@225
          10@185

* Core Work
          Decline Sit-ups 5 sets of 20.

* Seated Hammer Strength Hamstring Curls, one leg at a time
          12 @ 45
          10 @ 70
          8 @ 95
          8 @ 100
          8 @ 105
          8 @ 100
          10 @ 70

* Dumbell Side Bends
          12 @ 45
          12 @ 60
          12 @ 65
          10 @ 70
          8 @ 75
   
* Calf Extensions on standing calf machine
          15 @ 280
          15 @ 360
          15 @ 420
          12 @ 480
          12 @ 480
          12 @ 480

* Close Grip Bench Press
          15 @ bar
          12 @ 135
          10 @ 185
          8 @ 205
          8 @ 215
          8 @ 205
          8 @ 195
          10 @ 135

* Leg Press Machine, plate weight only
            12 @ 180
            10 @ 360
            10 @ 450
            8 @ 540
            8 @ 540
            8 @ 540
            10 @ 450

* Lower Back Extensions / Standing Overhead One-Arm Triceps Extensions
          15 @ bodyweight / 10 @ 25
          12 + 45lbs / 10 @ 30
          12 + 45lbs / 8 @ 35
          12 + 45lbs / 8 @ 35
          12 + 45lbs / 10 @ 25

* Stretch

Workout Totaled 2 hours and 10 minutes

Weighed in at 231 after the workout.   

Good workout today.   This is the same gym I used when we were down on the cape last year, so I knew where all the equipment was, which made it easier.  Since Ive felt so good the last couple of workouts since raising my calories, I went with a regular workout, and will do that for the rest of the vacation.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on July 31, 2012, 09:48:18 AM
7/31/2012 Day 4 of my 4 day split Vacation Workout

Got to the Gym at 5:40am.  Got to the gym early this morning, so I dont eat up too much of the day.

 Stretch

* Cardio
          26 minutes on the ellipse machine.

* Seated Dumbbell Shoulder Press
          12@40
          12@50
          10@60
          10@60
          10@60
          10@60
          10@50

* Upright Barbell Rows
          12@65
          10@85
          10@105
          8@115
          8@125
          8@135 
          8@125 
          10@95
       
Ab Work, Leg Raises/Knee Raises
          15/15
          15/15
          15/15
          15/15

* Standing Side Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@35
          8@30
          10@25
       
* Standing Front Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@35
          8@30
          10@25

* Face Pulls 
          10@40
          10@55
          10@65
          8@75
          8@75
          8@75
          8@75

* Barbell Shoulder Shrugs
          12@225
          12@315
          10@405
          10@455
          8@505
          8@505
          8@505
          10@405
          Straps at 315.

* Quad Extensions, single leg, hammer strength machine
         12@50
         10@55
         10@60
         10@65
         8@70
         8@70
         10@55

* Hammer Strength behind the head press machine
          12@90
          10@110
          8@130
          8@150
          8@160
          8@170
          8@150
          10@110
 

 Stretched

Workout Totaled 2 hours and 20 minutes.

Weighed in at 231 after the workout. 

Good workout today.  Its funny how slightly different machines and benches can throw you off.  I was close to my normal weights on most of the exercises, but just changing your body position a little, and/or changing the plane of motion a little makes it feel completely different.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 03, 2012, 08:38:48 AM
 
8/3/2012 Day 2 of my 4 day split, Vacation Workout

Got the gym at 5:40am.  Last vacation workout, have to pack up tomorrow and head home :(

* Stretch

* Cardio
          27 minutes on the treadmill.

* Barbell Bench Press
          12 @ bar
          10 @ 135
          10 @ 185
          8 @ 205
          8 @ 225
          8 @ 225
          8 @ 225
          8 @ 225
          8 @ 215
          8 @ 205
          10 @ 155


Ab Work, Leg Raises/Knee Raises
          15/15
          15/15
          15/15
          15/15
          There machine for doing these really bugs my shoulders.  I couldnt hold myself up for more than 15 reps before they really started to hurt.

* Hammer Strength Incline Press
          12 @ 90
          10 @ 140
          8 @ 190
          8 @ 210
          8 @ 200
          8 @ 200   
          8 @ 190
          10 @ 140

* Straight Leg Dead Lifts
          12@bar
          12@135
          10@185
          10@235
          8@255
          8@275
          8@295
          8@295 
          10@255
          10@185

* King Pec Fly Machine
           10@140
           10@170
           10@200
           10@200
           10@200
           10@200
           10@200
           10@150

* Pushups and Decline Crunches
          4 * 15/15

* Stretch

Workout totaled 2 hrs.

Weighed in at 235 lbs after the workout.  Holy Vacation bloat Batman!    Way too many carbs yesterday!

Decent chest workout today.  Im still a little tired from getting up at 3:45am yesterday to go fishing.  Looking forward to taking the weekend off and getting back to the home gym on Monday.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 03, 2012, 09:05:50 AM
Forgot to post Wednesdays workout:



8/2/2012 Day 1 of my 4 day split

Got to the gym at 5:30am. 

 * Stretch

* Cardio
          27 minutes on the stairmaster.

* Narrow, Prone grip Pulldowns
          10@120
          10@160
          8@180
          8@200
          8@220
          7@230
          8@210
          10@160

 * Narrow grip preacher ez-bar curls
          10@60         
          10@80         
          8@90         
          8@100           
          8@100       
          8@100       
          10@70         

* Wide grip Pulldowns
          10@120
          10@140
          10@140
          10@140
          10@140
 
* Decline Situps
          5 * 15

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@135
          10@180
          8@225
          8@250
          8@250
          8@250
          10@225

* Dumbell Side Bends
          12 @ 45
          12 @ 65
          12 @ 70
          10 @ 75
          10 @ 80

* Incline bench dumbbell curls (bodyhard curls)
          10@25
          8@30
          8@35
          8@35
          8@35
          10@25

* Leg Press Machine
          10@180
          10@360
          10@450
          10@540
          10@540
          10@540
          10@540
          10@360
          They didnt have anything I could use as a standing squat machine, so I just did the Leg Press Machine.

*Prone grip cable rows, shoulder width
          10@140
          10@170
          8@200
          8@210
          8@220
          8@210
          10@160

* Stretched

Workout Totaled 2 hours and 15 minutes.

Weighed in at 232 after the workout.

Good workout today. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 06, 2012, 09:40:16 AM
8/6/2012 Day 3 of my 4 day split

Got to the Gym at 6:10am.   Back to the home gym after a week on vacation!

* Stretch

* Cardio
          27 minutes on the step mill

* Skull Crushers
          12 @ 40
          10 @ 60
          8 @ 70
          8 @ 80
          8 @ 80
          7 @ 80
          8 @ 70
          10 @ 50
           
* Barbell Squats
          12@nothing
          12@bar
          10@95
          10@135
          10@185
          8@205
          8@225
          8@235
          8@245
          8@255
          10@205
          10@155

* Core Work
          Decline Bench Sit-ups 4 sets of 25 + 35 lbs
          Decline Bench Russian Twists 6 sets of 15 + 35 lbs

* Seated Hammer Strength Hamstring Curls, one leg at a time
          12 @ 45
          10 @ 70
          8 @ 95
          8 @ 100
          8 @ 105
          8 @ 100
          10 @ 70
   
* Calf Extensions on Icarian seated incline machine
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400

* Close Grip Bench Press
          15 @ bar
          12 @ 135
          10 @ 185
          8 @ 205
          8 @ 215
          8 @ 205
          10 @ 155

* Split Squats with dumbells
          10 @ bodyweight
          10 @ + 40lbs
          10 @ + 50lbs
          10 @ + 60lbs
          10 @ + 50lbs
          10 @ bodyweight
          Thought I would  give these a try, and man they are tough.  I figured I would be able to a lot more weight than that.    Im going to stick with them for a while and see what I can work up to.

* Standing Overhead One-Arm Triceps Extensions
          10 @ 20
          10 @ 25
          10 @ 30
          10 @ 35
          10 @ 30
          10 @ 20

* Stretch

Workout Totaled 2 hours and 10 minutes

Weighed in at 242 after the workout.    Holy freakin vacation bloat.  I didnt workout Saturday or Sunday, and obviously retained a ton of water.

Good workout today.  Felt good to be back in the home gym today, on familiar equipment, and knowing where everything is.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 06, 2012, 02:11:55 PM
8/6/2012 Run During Lunch

Ran 5.22 miles in 49:30.   9:29 miles.   Not bad for not having run for over a week, and this morning being leg day at the gym.  It felt really warm out there today with no cloud cover.   A new guy joined us today, and kept up the whole way, I was impressed.  Nice to be back in my normal groove!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 07, 2012, 09:47:11 AM
8/7/2012 Day 4 of my 4 day split

Got to the Gym at 6:00am.   

 Stretch

* Cardio
          27 minutes on the ellipse macine

* Seated Dumbbell Shoulder Press
          12@40
          12@50
          10@60
          10@60
          10@65
          10@60
          10@60
          10@50


* Upright Barbell Rows
          12@65
          10@95
          8@115
          8@125
          8@130
          8@130 
          10@105
       
Ab Work, Leg Raises/Knee Raises
          20/20
          20/20
          20/20
          20/20

* Standing Side Dumbbell Raises
          10@20
          8@25
          8@30
          8@35
          8@35
          8@30
          10@20
       
* Standing Front Dumbbell Raises
          10@20
          8@25
          8@30
          8@35
          8@35
          8@30
          10@20

* Face Pulls 
          10@52.5
          8@72.5
          8@82.5
          8@87.5
          8@92.5
          8@92.5
          10@67.5

* Quad Extensions, single leg
         10@90
         10@110
         10@130
         10@140
         10@140
         10@140
         10@90

* Barbell Shoulder Shrugs
          12@225
          12@315
          10@405
          10@495
          8@545
          8@545
          8@545
          12@405
          Straps at 315, Belt at 545.

* Hammer Strength behind the head press machine
          12@90
          10@140
          8@160
          8@180
          8@190
          8@200
          8@190
          10@140

 Stretched

Workout Totaled 2 hours and 15 minutes.

Weighed in at 237 after the workout. 

Good workout today.  Someone was hogging the only set of 65lb dumbells, so I only got in one set with those on the overhead press.   Other than that, things were good.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 07, 2012, 01:39:08 PM
8/7/2012 Bike During Lunch

Rode 16.1 miles in 61:30.  15.7 mph average.   Nice day for a ride on a shady rail trail.  I was riding by myself today, and pushed myself.   This is the fastest I have averaged for a lunch time ride.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 08, 2012, 02:19:54 PM
8/8/2012 Bike During Lunch

Rode 16.95 miles in 63:20.  16.1 mph average.    Added a little millage to the ride, and picked up the pace even more.  The bike is a nice change from running, especially on hot days like today.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 09, 2012, 09:32:09 AM
8/9/2012 Day 1 of my 4 day split

Got to the gym at 5:40am.  Giving a co-worker a ride to work, so I had to get in a little early this morning.

 * Stretch

* Cardio
          27 minutes on the upright stationary bike

* Narrow, Prone grip Pulldowns
          10@120
          10@160
          8@180
          8@200
          8@220
          7@230
          8@210
          10@160

 * Dumbbell Concentration Curls
          10@25         
          10@30         
          8@35         
          8@40           
          8@45       
          8@45       
          8@40           
          10@30         

* Wide grip Pulldowns
          10@120
          10@140
          10@150
          10@160
          10@160
 
* Lifeworks Ab Crunch Machine
          20 @ 140lbs
          20 @ 160lbs
          20 @ 180lbs
          15 @ 190lbs
          15 @ 200lbs

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@135
          10@180
          8@225
          8@250
          8@275 :)
          8@285 :) 
          10@225

* Dumbell Side Bends
          10 @ 50
          10 @ 60
          10 @ 70
          10 @ 80
          8 @ 85

* Incline bench dumbbell curls (bodyhard curls)
          10@25
          8@30
          8@35
          8@35
          8@35
          8@30

* Flite Plate Loaded Standing Squat Machine
          10@machine
          10@180
          10@360
          10@540
          8@630
          8@720
          8@810
          8@810
          8@630

*Prone grip cable rows, shoulder width
          10@120
          10@140
          8@160
          8@180
          8@200
          8@200
          10@150

* Stretched

Workout Totaled 2 hours and 25 minutes.

Weighed in at 237 after the workout.

Good workout today.  Swapped in the concentration curls instead of the ez-bar preacher curls.  Think Ill stick with those for a while in the routine.  Ive been doing a lot of the same exercises for quite a while now, so I think its time to change a few of them up.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 10, 2012, 09:42:46 AM
 
8/10/2012 Day 2 of my 4 day split, Vacation Workout

Got the gym at 6:15am.   My left lat is a little sore this morning.  It shouldnt impact this workout, but I will have to keep an eye out for it.

* Stretch

* Cardio
          27 minutes on the ellipse machine.

* Barbell Bench Press
          12 @ bar
          10 @ 135
          8 @ 185
          8 @ 205
          8 @ 225
          8 @ 235
          6 @ 245
          7 @ 235
          8 @ 225
          8 @ 185
          10 @ 135


Ab Work, Leg Raises/Knee Raises
          20/20
          20/20
          20/20
          20/20

* Hammer Strength Incline Press
          12 @ 90
          10 @ 140
          8 @ 190
          8 @ 210
          8 @ 220
          8 @ 230   
          7 @ 240
          10 @ 140

* Straight Leg Dead Lifts
          12@bar
          10@135
          10@185
          8@235
          8@255
          8@275
          8@295
          8@295 
          10@235

* Icarrian Pec Fly Machine
           10@200
           9@280
           9@280
           9@280
           9@280
           10@220

* Chest Dips
          4 * 8 @ bodyweight

* Pushups and Decline Crunches
          4 * 15/20

* Stretch

Workout totaled 2 hrs 10 minutes.

Weighed in at 240 lbs after the workout. 

Good workout today, just felt good and strong.  The vacation bloat isnt going away as fast as I had hoped, so Im going to drop the calories a little bit, and up my water intake some.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 11, 2012, 10:26:46 AM
8/10/2012 Run During Lunch

Ran 5.20 miles in 48:20.   9:18 miles.   I put off running for a day in the hopes for cooler weather, but that plan failed.  It was warm and super humid.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 11, 2012, 10:28:17 AM
8/11/2012 Day 3 of my 4 day split

Got to the Gym at 6:30am.  My legs are still sore after a week with a lot of biking and running.  Should be an interesting leg day.

* Stretch

* Cardio
          40 minutes running on the track and hitting the heavy bag.

* Skull Crushers
          12 @ 40
          10 @ 60
          8 @ 70
          8 @ 80
          7 @ 80
          8 @ 70
          8 @ 70
          10 @ 50
           
* Barbell Squats
          12@nothing
          12@bar
          10@95
          10@135
          10@185
          8@205
          8@225
          8@235
          8@245
          8@255
          10@185
          10@135

* Core Work
          Decline Bench Sit-ups 4 sets of 25 + 35 lbs
          Decline Bench Russian Twists 6 sets of 15 + 35 lbs

* Seated Hammer Strength Hamstring Curls, one leg at a time
          12 @ 45
          10 @ 70
          8 @ 80
          8 @ 90
          8 @ 95
          8 @ 100
          10 @ 70
   
* Calf Extensions on Icarian seated incline machine
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400

* Close Grip Bench Press
          12 @ bar
          10 @ 135
          8 @ 185
          8 @ 195
          8 @ 205
          8 @ 215
          10 @ 155

* Split Squats with dumbells
          10 @ bodyweight
          8 @ + 40lbs
          8 @ + 50lbs
          8 @ + 60lbs
          8 @ +70lbs
          10 @ bodyweight
          Wow, these are still really tough!

* Lower Back Extensions / Standing Overhead One-Arm Triceps Extensions
          10 + 80lbs / 10 @ 25
          10 + 80lbs / 10 @ 30
          10 + 80lbs / 10 @ 30
          10 + 80lbs / 10 @ 30

* Stretch

Workout Totaled 2 hours and 30 minutes

Weighed in at 239 after the workout. 

Good workout today, but Im feeling pretty beat up.  Im taking tomorrow off and then Im going to run a deload for 2 cycles to let myself rest and heal.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 13, 2012, 09:24:49 AM
8/13/2012 Day 4 of my 4 day split - Deload

Got to the Gym at 6:15am.   

 Stretch

* Cardio
          27 minutes on the ellipse machine

* Seated Dumbbell Shoulder Press
          12@30
          12@35
          12@35
          12@35
          12@35
          12@30

* Upright Barbell Rows
          12@45
          12@65
          12@65
          12@65
          12@65
          12@45
       
* Decline Situps
          4 * 25

* Standing Side Dumbbell Raises
          12@15
          12@20
          12@20
          12@15
          12@15
       
* Standing Front Dumbbell Raises
          12@15
          12@20
          12@20
          12@15
          12@15

* Face Pulls 
          12@47.5
          12@52.5
          12@52.5
          12@52.5
          12@52.5
          12@47.5

* Quad Extensions, single leg
         12@50
         12@60
         12@60
         12@60
         12@60
         12@50

* Barbell Shoulder Shrugs
          12@225
          12@275
          12@275
          12@275
          12@275
          12@225

* Hammer Strength behind the head press machine
          12@90
          12@110
          12@110
          12@110
          12@110
          12@90

* Cable Crunches
          5 * 20 @ 60lbs

 Stretched

Workout Totaled 1 hours and 45 minutes.

Weighed in at 241 after the workout. 

Its a deload, what are you going to say :)

Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 13, 2012, 03:30:02 PM

8/13/2012 Run During Lunch

Ran 5.20 miles in 49:15.   9:28 miles.   Good run today, didnt push it too hard and still turned in a decent time.  Weather was warm, but feel near as humid.  I think I might bike tomorrow.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 14, 2012, 09:30:07 AM
8/14/2012 Day 1 of my 4 day split -Deload

Got to the gym at 6:20am. 

 * Stretch

* Cardio
          32 minutes on the step mill

* Narrow, Prone grip Pulldowns
          12@100
          12@120
          12@120
          12@120
          12@120
          12@100

 * Dumbbell Concentration Curls
          12@20         
          12@25         
          12@25         
          12@25         
          12@25         
          12@20         

* Wide grip Pulldowns
          12@80
          12@100
          12@100
          12@100
          12@100
          12@80
 
* Decline Situps
          4 * 25

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          12@90
          12@90
          12@90
          12@90
          12@90

* Incline bench dumbbell curls (bodyhard curls) / Dumbbell Side Bends
          12@15 / 12@30
          12@15 / 12@30
          12@15 / 12@30
          12@15 / 12@30
          12@15 / 12@30

* Flite Plate Loaded Standing Squat Machine
          12@machine
          12@180
          12@270
          12@270
          12@270
          12@270
          12@180

*Prone grip cable rows, shoulder width
          12@80
          12@100
          12@100
          12@100
          12@100
          12@80

* Cardio
          5 minutes on the rowing machine.

* Stretched

Workout Totaled 1 hours and 50 minutes.

Weighed in at 236 after the workout.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 14, 2012, 01:53:06 PM
8/14/2012 Bike During Lunch

Rode 20.7 miles in 78:10.  15.9 mph average.    Stretched out the distance some more today.  This is the first time I have gone over 20 miles.    Ride felt great and the weather was awesome!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 15, 2012, 09:51:05 AM
 
8/15/2012 Day 2 of my 4 day split - Deload

Got the gym at 6:20am. 

* Stretch

* Cardio
          37 minutes running on the track and hitting the heavy bag.

* Barbell Bench Press
          12 @ bar
          12 @ 135
          12 @ 135
          12 @ 135
          12 @ 135
          12 @ 135

* Decline Situps
          6 * 20

* Hammer Strength Incline Press
          12 @ 50
          12 @ 100
          12 @ 110
          12 @ 110
          12 @ 110
          12 @ 110

* Straight Leg Dead Lifts
          12@bar
          12@135
          12@135
          12@135
          12@135
          12@135

* Icarrian Pec Fly Machine
           12@100
           12@140
           12@140
           12@140
           12@140
           12@100

* Chest Dips
          5 * 12 @ bodyweight 95lbs

* Pushups and Leg Lifts
          4 * 15/10

* Cardio
          5 minutes on the rowing machine.

* Stretch

Workout totaled 1 hrs 50 minutes.

Weighed in at 231 lbs after the workout. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 15, 2012, 01:48:21 PM
8/15/2012 Bike During Lunch

Rode 15.8 miles in 61:10.  15.5 mph average.    Nice ride today.  The rain stopped long enough for the trail to dry and out and for me to get my ride in.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 16, 2012, 01:33:37 PM

8/16/2012 Run During Lunch

Ran 5.20 miles in 47:18.   9:06 miles.   Another good run today.  Weather was a little cooler, so I was able to pick the pace up a little more.  My new running buddy kept up just fine.  I think Ill cap the week off with a nice bike ride during lunch tomorrow.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 17, 2012, 02:13:47 PM

8/17/2012 Bike During Lunch

Rode 14.9 miles in 55:13.  16.2 mph average.    We were cranking on the ride today.  I ended up taking the lead most of the way, as the guy with me needed to draft off me to keep up! :)

I was supposed to do a deload workout this morning, but I forgot to turn my alarm on, and didn't wake up till almost 7am.  Too late to get the gym by then.   DOH!!!!!  At least I got some cardio in today.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 18, 2012, 09:57:42 AM
8/18/2012 Day 3 of my 4 day split - deload

Got to the Gym at 6:15am

* Stretch

* Cardio
          47 minutes running on the track and hitting the heavy bag.

* Skull Crushers
          12 @ 40
          12 @ 40
          12 @ 40
          12 @ 40
          12 @ 40
           
* Barbell Squats
          12@nothing
          12@bar
          12@95
          12@115
          12@115
          12@115
          12@115
          12@bar

* Decline Situps
          4 * 25

* Seated Hammer Strength Hamstring Curls, one leg at a time
          12 @ 45
          12 @ 55
          12 @ 55
          12 @ 55
          12 @ 55
          12 @ 45
   
* Calf Extensions on Icarian seated incline machine
          12 @ 240
          12 @ 240
          12 @ 240
          12 @ 240
          12 @ 240

* Close Grip Bench Press
          12 @ bar
          12 @ 95
          12 @ 115
          12 @ 115
          12 @ 115
          12 @ 115

* Split Squats with dumbells/ Side Bends with Dumbbell
          12 @ bodyweight / 12 @ 30lbs
          12 @ bodyweight / 12 @ 35lbs
          12 @ bodyweight / 12 @ 35lbs
          12 @ bodyweight / 12 @ 35lbs
          12 @ bodyweight / 12 @ 35lbs

* Lower Back Extensions / Standing Overhead One-Arm Triceps Extensions
          12 / 12 @ 15
          12 / 12 @ 20
          12 / 12 @ 20
          12 / 12 @ 20
          12 / 12 @ 20

* Stretch

Workout Totaled 2 hours.

Weighed in at 230 after the workout. 

First cycle on the deload complete.  Im going to run it for one more cycle.   The aches and pains are fading, and Im feeling good.
Title: Re: BigDaddy - Faster, Stronger!
Post by: Bando on August 18, 2012, 10:05:16 AM
Im going to running it for one my cycle.

bbitsum, is that you?  ???
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 19, 2012, 08:00:20 AM
8/19/2012 Morning Bike Ride

Rode 18.9 miles in 76:46.  14.8 mph average.    Found some good hills this morning on the route I took, so it slowed me down some.    Overall a very nice ride, and a great way to start the day!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 19, 2012, 08:02:22 AM
Im going to running it for one my cycle.

bbitsum, is that you?  ???

Wow, complete failure on the use of the English language by me there... DOH!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 20, 2012, 09:26:13 AM
8/20/2012 Day 4 of my 4 day split - Deload

Got to the Gym at 6:10am.   

 Stretch

* Cardio
          27 minutes on the upright stationary bike.

* Seated Dumbbell Shoulder Press
          12@30
          12@35
          12@35
          12@35
          12@35
          12@30

* Upright Barbell Rows
          12@bar
          12@75
          12@75
          12@75
          12@75
          12@bar
       
* Decline Situps
          4 * 25

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          10@15 / 10@15
          10@20 / 10@20

          10@20 / 10@20
          10@20 / 10@20
          10@20 / 10@20
          10@15 / 10@15

* Face Pulls / Dumbell Side Bends 
          10@42.5 / 12 @ 40
          10@52.5 / 12 @ 40
          10@52.5 / 12 @ 40
          10@52.5 / 12 @ 40
          10@52.5 / 12 @ 40
          10@42.5 / 12 @ 40

* Quad Extensions, single leg
         12@50
         12@50
         12@50
         12@50
         12@50
         12@50

* Barbell Shoulder Shrugs
          12@225
          12@275
          12@275
          12@275
          12@275
          12@225

* Hammer Strength behind the head press machine
          12@90
          12@110
          12@110
          12@110
          12@110
          12@90

 Stretched

Workout Totaled 1 hours and 50 minutes.

Weighed in at 235 after the workout. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 20, 2012, 01:07:22 PM
8/20/2012 Run During Lunch

Ran 5.20 miles in 45:35.   8:46 miles.   Puttin on the speed today!  What a difference the weather makes.  It was about 78 degrees today, 40% humidity and partly sunny, awesome running weather.  We did the last mile in 8:18!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 21, 2012, 10:51:00 AM
8/21/2012 Day 1 of my 4 day split -Deload

Got to the gym at 6:25am. 

 * Stretch

* Cardio
          28 minutes running the track and hitting the heavy bag.

* Narrow, Prone grip Pulldowns
          12@100
          12@130
          12@130
          12@130
          12@130
          12@100

 * Dumbbell Concentration Curls
          12@20         
          12@25         
          12@25         
          12@25         
          12@25         
          12@20         

* Wide grip Pulldowns
          12@80
          12@100
          12@100
          12@100
          12@100
          12@80
 
* Decline Situps
          4 * 25

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          12@90
          12@115
          12@115
          12@115
          12@115
          12@90

* Incline bench dumbbell curls
          12@15
          12@20
          12@20
          12@20
          12@20
          12@15

* Flite Plate Loaded Standing Squat Machine
          12@machine
          12@200
          12@380
          12@380
          12@380         
          12@380
          12@290

*T-Bar Rows / Dumbbell Side Bends
          12@45 / 12 @ 40
          12@55 / 12 @ 40
          12@55 / 12 @ 40
          12@55 / 12 @ 40
          12@55 / 12 @ 40
          12@45 / 12 @ 40

* Stretched

Workout Totaled 1 hours and 50 minutes.

Weighed in at 233 after the workout.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 21, 2012, 02:13:45 PM
8/21/2012 Bike During Lunch

Rode 20.65 miles in 76:08.  16.3 mph average.    Did a longer ride today.  It was interrupted by a couple of mechanical issues.  First, I somehow twisted the front derailer getting the bike out of the car, second, one of my pedal came apart, but was able to repair it and keep going with tools they keep at the head of the trail.    When I was riding, I was moving right along!

 I want to hit an 18mph average on this ride by the end of the year!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 22, 2012, 09:35:30 AM

 
8/22/2012 Day 2 of my 4 day split - Deload

Got the gym at 6:25am. 

* Stretch

* Cardio
          32 minutes on the step mill.

* Barbell Bench Press
          12 @ bar
          12 @ 95
          12 @ 145
          12 @ 145
          12 @ 145
          12 @ 145
          12 @ 95

* Decline Situps
          4 * 25

* Hammer Strength Incline Press
          12 @ 70
          12 @ 120
          12 @ 120
          12 @ 120
          12 @ 120
          12 @ 70

* Straight Leg Dead Lifts
          12@bar
          12@135
          12@135
          12@135
          12@135
          12@135
          12@135

* Icarrian Pec Fly Machine
           12@120
           12@160
           12@160
           12@160
           12@160
           12@120

* Chest Dips
          6 * 12 @ bodyweight 80lbs

* Pushups and Dumbbell Side Bends
          4 * 12 / 12@40lbs

* Cardio
          10 minutes on the rowing machine.

* Stretch

Workout totaled 1 hrs 50 minutes.

Weighed in at 234 lbs after the workout. 

One more deload workout to go.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 23, 2012, 09:32:36 AM
8/23/2012 Day 3 of my 4 day split - deload

Got to the Gym at 6:30am I cant be getting to the gym this late when I go back to my regular workouts!

* Stretch

* Cardio
          27 minutes on the upright stationary bike.

* Skull Crushers
          12 @ 40
          12 @ 50
          12 @ 50
          12 @ 50
          12 @ 50
          12 @ 40
           
* Barbell Squats
          12@nothing
          12@bar
          12@95
          12@115
          12@135
          12@135
          12@135
          12@95

* Decline Situps
          4 * 25

* Seated Hammer Strength Hamstring Curls, one leg at a time
          12 @ 45
          12 @ 70
          12 @ 65
          12 @ 65
          12 @ 65
          12 @ 45
   
* Calf Extensions on Icarian seated incline machine
          12 @ 240
          12 @ 280
          12 @ 280
          12 @ 280
          12 @ 280

* Close Grip Bench Press
          12 @ bar
          12 @ 115
          12 @ 135
          12 @ 135
          12 @ 135
          12 @ 135
          12 @ 115

* Split Squats/ Side Bends with Dumbbell
          4 * 12 / 12 @ 40lbs

* Lower Back Extensions / Standing Overhead One-Arm Triceps Extensions
          5 * 12 / 12 @ 20

* Single Leg Box Squats
         2 * 12
         Thought I would try these out, Ill try them weighted with some dumbbells next time.

* Stretch

Workout Totaled 1 hour 45 min.

Weighed in at 236 after the workout. 

And that is it for the deload workouts, back to normal weights starting tomorrow.  I think Im going to working sets of 10 this time around.   It will cut the weights down a little bit, but I need a change from the 8 rep grind.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 23, 2012, 02:58:24 PM

8/23/2012 Run During Lunch

Ran 5.20 miles in 45:09, 8:41 miles.  Took almost 30 seconds off Mondays time even though it was about 8 degrees warmer today.  I guess Im getting used to the heat, just in time for the end of summer :)  I was by myself, so I was glad I was able to keep up this kind of pace without a running buddy.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 24, 2012, 09:34:57 AM

8/24/2012 Day 4 of my 4 day split

Got to the Gym at 6:00am.  Back the heavy lifting, well, at least for me.  Managed to get here at 6:00, so I wont be late for work

 * Stretch

* Cardio
          27 minutes on the step mill

* Seated Dumbbell Shoulder Press
          10@40
          10@50
          10@60
          10@65
          10@65
          10@65
          10@50

* Upright Barbell Rows
          10@65
          10@95
          10@105
          10@115
          10@120
          10@120
          10@95
       
* Hanging Leg Lifts / Hanging Knee Lifts
          5 * 15 / 15

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          10@20 / 10@20
          10@25 / 10@25
          10@30 / 10@30
          10@30 / 10@30
          10@30 / 10@30
          10@20 / 10@20

* Face Pulls
          10@52.5
          10@67.5
          10@77.5
          10@77.5
          10@77.5
          10@62.5

* Quad Extensions, single leg
         10@70
         10@90
         10@100
         10@105
         10@110
         10@110
         10@70

* Barbell Shoulder Shrugs
          10@225
          10@315
          10@405
          10@495
          10@515
          10@535
          10@535
          10@405
          Straps @ 315, Belt @ 495

* Standing Bradford Presses
          10@bar
          10@65
          10@75
          10@85
          10@95
          10@100
          10@100
          10@75

* Decline Situps
          5 * 20

 * Stretched

Workout Totaled 2 hours and 15 minutes.

Weighed in at 232 after the workout. 

Workout felt great, and the 10 reps is definitely a different feel than the 8 for the working sets.  Muscles start to burn on those 9 and 10th reps, even with a little less weight.  I tried to keep my rest between sets down, so I was able to shorten the workout a little while even adding some extra ab work at the end.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 24, 2012, 01:27:46 PM
8/24/2012 Bike During Lunch

Rode 15 miles in 59:15.  15.2 mph average.  Went a tad slower today after pushing it on the run yesterday, and lifting heavy this morning.  Still a good ride all in all.  Sure beats sitting at my desk for lunch!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 25, 2012, 12:34:54 PM
8/25/2012 Day 1 of my 4 day split

Got to the gym at 9:30.  Wasnt planning on working out today, but the activity that had displaced it got canceled, so the workout is back on!

 * Stretch

* Cardio
          33 minutes running the track and hitting the heavy bag.

* Narrow, Prone grip Pulldowns
          10@120
          10@150
          10@170
          10@180
          10@190
          10@190
          10@140

 * Dumbbell Concentration Curls
          10@25         
          10@30         
          10@35         
          10@40         
          10@40         
          10@35         
          10@25         

* Wide grip Pulldowns
          10@110
          10@130
          10@140
          10@150
          10@160
          10@160
          10@120
 
* Decline Situps
          5 * 20 + 45lbs

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@135
          10@160
          10@170
          10@180
          10@190
          10@135

* Incline bench dumbbell curls
          10@20
          10@25
          10@30
          10@30
          10@30
          10@25
          10@20

* Flite Plate Loaded Standing Squat Machine
          10@machine
          10@200
          10@400
          10@490
          10@580         
          10@670
          10@760
          10@850
          10@850
          10@580

* Seated Medium Grip Pully Rows / Dumbbell Side Bends
          10@120 / 10 @ 50
          10@150 / 10 @ 60
          10@170 / 10 @ 65
          10@180 / 10 @ 70
          10@190 / 10 @ 75
          10@190
          10@140

* Stretched

Workout Totaled 2 hours and 5 minutes.

Weighed in at 231 after the workout.

Awesome workout today.  For not planning to workout today, this workout felt great.  Felt strong and it is amazing what a different feel the 10 reps is from the sets of 8.  Im also trying to keep my rest in between sets down to shorten the works out a little and keep the intensity up. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 27, 2012, 09:34:10 AM
 
8/27/2012 Day 2 of my 4 day split

Got the gym at 6:10am. 

* Stretch

* Cardio
          27 minutes on the upright stationary bike.

* Barbell Bench Press
          10 @ bar
          10 @ 135
          10 @ 185
          10 @ 205
          10 @ 215
          10 @ 215
          10 @ 205
          10 @ 155

* Hanging Leg Raises / Hanging Knee Raises
          4 * 15 / 15

* Dumbbell Incline Press
          10 @ 40
          10 @ 50
          10 @ 60
          10 @ 65
          10 @ 70
          10 @ 75
          10 @ 50

* Straight Leg Dead Lifts
          10@bar
          10@135
          10@185
          10@235
          10@255
          10@255
          10@255
          10@255
          10@185

* Icarrian Pec Fly Machine
           10@220
           10@280
           10@305
           10@305
           10@305
           10@305
           10@220

* Chest Dips
          4 * 10

* Pushups and Decline Situps
          4 * 15 / 20

* Stretch

Workout totaled 2 hrs 5 minutes.

Weighed in at 236 lbs after the workout. 

Good chest workout today.  Those extra reps are tough on the flat bench, knocked a bunch of weight off.  I also went back to dumbbell incline presses, they felt good.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 27, 2012, 01:50:16 PM
8/27/2012 Run During Lunch

Ran 5.20 miles in 45:29, 8:45 miles.  Good run today.   It was pretty warm, and very sunny, so Im happy with this pace.  Im doing a couple of 5ks in October and looking to do a 10k or 2 before the end of the year,  so Im trying to speed up to get ready for the races.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 28, 2012, 11:24:03 AM
8/28/2012 Day 3 of my 4 day split

Got to the Gym at 6:10am

* Stretch

* Cardio
          30 minutes running on the track and hitting the heavy bag.

* Skull Crushers
          10 @ 50
          10 @ 60
          10 @ 70
          10 @ 70
          10 @ 70
          10 @ 70
          10 @ 50
           
* Barbell Squats
          10@nothing
          10@bar
          10@95
          10@135
          10@185
          10@205
          10@215
          10@205
          10@155
          10@bar

* Decline Situps
          5 * 20 + 45lbs

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          10 @ 70
          10 @ 80
          10 @ 85
          10 @ 90
          10 @ 95
          10 @ 70
   
* Calf Extensions on Icarian seated incline machine
          10 @ 300
          10 @ 400
          10 @ 400
          10 @ 400
          10 @ 400
          10 @ 300

* Close Grip Bench Press
          10 @ bar
          10 @ 135
          10 @ 165
          10 @ 185
          10 @ 195
          10 @ 195
          10 @ 155

* Split Squats/ Side Bends with Dumbbell
          10 / 10 @ 45lbs
          10 + 40lbs / 10 @ 60lbs
          10 + 50lbs / 10 @ 65lbs
          10 + 50lbs / 10 @ 70lbs
          10 + 40lbs / 10 @ 75lbs

* Lower Back Extensions / Standing Overhead One-Arm Triceps Extensions
          10 + 80 lbs / 10 @ 25
          10 + 80 lbs / 10 @ 30
          10 + 80 lbs / 10 @ 30
          10 + 80 lbs / 10 @ 30
          10 + 80 lbs / 10 @ 25

* Stretch

Workout Totaled 2 hrs  5 min.

Weighed in at 234 after the workout. 


Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 29, 2012, 09:35:02 AM
8/29/2012 Day 4 of my 4 day split

Got to the Gym at 6:20am.  Hard time getting out of bed this morning!

 * Stretch

* Cardio
          27 minutes on the step mill

* Seated Dumbbell Shoulder Press
          10@40
          10@50
          10@60
          10@65
          10@65
          10@65
          10@50

* Upright Barbell Rows
          10@65
          10@95
          10@105
          10@115
          10@115
          10@115
          10@75
       
* Hanging Leg Lifts / Hanging Knee Lifts
          5 * 15 / 15

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          10@20 / 10@20
          10@25 / 10@25
          10@30 / 10@30
          10@30 / 10@30
          10@25 / 10@25
          10@20 / 10@20

* Face Pulls
          10@52.5
          10@72.5
          10@77.5
          10@77.5
          10@77.5
          10@62.5

* Quad Extensions, single leg
         10@70
         10@90
         10@110
         10@110
         10@110
         10@70

* Barbell Shoulder Shrugs
          10@225
          10@315
          10@405
          10@495
          10@545
          10@545
          10@545
          10@405
          Straps @ 315, Belt @ 495

* Standing Bradford Presses
          10@bar
          10@65
          10@85
          10@95
          10@100
          10@105
          10@65

 * Stretched

Workout Totaled 2 hrs.  5 min.

Weighed in at 237 after the workout. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 29, 2012, 02:04:03 PM
8/29/2012 Bike During Lunch

Rode 15.2 miles in 54:49.  16.6 mph average.  3 of us went on the ride today.  I pushed it hard for the first half of the ride and led that whole half.   On the way back we shared the lead, and I did some drafting to rest my burning legs!  This is the fastest average speed on this ride yet.   The other guys threatened to stop riding with me if I keep speeding up :)
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 30, 2012, 02:48:45 PM
8/30/2012 Run During Lunch

Ran 5.20 miles in 45:29, 8:45 miles.  Duplicated Mondays run down to the second :).  Good run today, but the DOMS from coming off a 2 week deload made my legs mighty sore today!  Hopefully they will subside soon.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 31, 2012, 09:54:48 AM

8/31/2012 Day 1 of my 4 day split

Got to the gym at 6:20.  I need to get back on my 6:00am schedule, Im getting to work too late.

 * Stretch

* Cardio
          30 minutes running the track and hitting the heavy bag.

* Narrow, Prone grip Pulldowns
          10@120
          10@150
          10@180
          10@200 :)
          10@200 :)
          10@190
          10@140

 * Dumbbell Preacher Curls
          10@25         
          10@30         
          10@35         
          10@35         
          10@35         
          10@25         

* Wide grip Pulldowns
          10@110
          10@130
          10@140
          10@150
          10@160
          10@170 :)
          10@120
 
* Decline Situps
          5 * 20 + 45lbs

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@135
          10@180
          10@190
          10@200
          10@210
          10@165

* Incline bench dumbbell curls / Dumbbell Side Bends
          10@25 / 10 @ 50
          10@30 / 10 @ 60
          10@35 / 10 @ 70
          10@35 / 10 @ 65
          10@30 / 10 @ 65
          10@25 / 10 @ 65

* Flite Plate Loaded Standing Squat Machine
          10@machine
          10@290
          10@490
          10@670
          10@760         
          10@810
          10@860 :)
          10@860 :)
          10@580

* Bent Over T-Bar Rows
          10@45
          10@90
          10@115
          10@125
          10@135
          10@145
          10@90

* Stretched

Workout Totaled 2 hours and 15 minutes.

Weighed in at 231 after the workout.

Good workout today.  Im getting in the rhythm of the 10 reps slowly.   Made a few gains, felt strong.  Ive got make sure I keep my rest periods short, todays workout took a little longer.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on August 31, 2012, 02:28:21 PM
8/31/2012 Bike During Lunch

Rode 20.2 miles in 74:24.  16.3 mph average.   That is the fastest I have averaged for 20 miles and that was by myself.  Awesome ride today!    I cant wait till the wireless speedometer/cadence meter I ordered shows up, that should help me improve my riding.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on September 01, 2012, 12:34:39 PM
9/1/2012 Day 2 of my 4 day split

Got the gym at 9:20am.  The kids had some friends over for a sleep-over, so I stayed until they were picked up.  Didnt want to leave my wife out numbered 5 to 1.

* Stretch

* Cardio
          40 minutes on the upright stationary bike.

* Barbell Bench Press
          10 @ bar
          10 @ 135
          10 @ 185
          10 @ 205
          10 @ 215
          10 @ 225 :)
          10 @ 225 :)
          10 @ 155

* Hanging Leg Raises / Hanging Knee Raises
          5 * 15 / 15

* Dumbbell Incline Press
          10 @ 50
          10 @ 60
          10 @ 70
          10 @ 75
          10 @ 70
          10 @ 70
          10 @ 50

* Straight Leg Dead Lifts
          10@bar
          10@135
          10@185
          10@235
          10@255
          10@275 :)
          10@285 :)
          10@295 :)
          10@185

* Icarrian Pec Fly Machine
           10@200
           10@280
           10@315 :)
           10@315 :)
           10@305
           10@305
           10@220

* Chest Dips
          10,9,8,8,7

* Pushups and Decline Situps
          5 * 15 / 20

* Stretch

Workout totaled 2 hrs 10 minutes.

Weighed in at 231 lbs after the workout. 

Hell Yeah!  Awesome workout today.   Thats the first time Ive ever gotten 10 reps @ 225 on the bench press.  Felt damn good!  Felt super strong during the workout and left with a great pump!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on September 02, 2012, 08:10:38 AM
9/2/2012 Run before Church

Ran 5.08 miles in 45:15.  8:55 per mile.  Im not running at work until Tuesday, so I was able to get a Sunday morning run.  Weather was perfect.  61 when I left the house, so I was able to cruise the whole way without overheating!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on September 03, 2012, 10:28:16 AM
9/3/2012 Day 3 of my 4 day split

Got to the Gym at 6:45am Wow, I felt lousy going into the gym this morning, but I was going to do this!

* Stretch

* Cardio
          34 minutes on the ellipse machine.

* Skull Crushers
          10 @ 40
          10 @ 60
          10 @ 70
          10 @ 80 :)
          10 @ 80 :)
          10 @ 70
          10 @ 50
           
* Barbell Squats
          10@nothing
          10@bar
          10@95
          10@135
          10@185
          10@205
          10@215
          10@225 :)
          10@235 :)
          10@155
          10@bar

* Decline Situps
          5 * 20 + 45lbs

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          10 @ 70
          10 @ 85
          10 @ 90
          10 @ 95
          10 @ 100 :)
          10 @ 70
   
* Calf Extensions on Icarian seated incline machine
          12 @ 300
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 300

* Close Grip Bench Press
          10 @ bar
          10 @ 135
          10 @ 185
          10 @ 195
          10 @ 205 :)
          10 @ 195
          10 @ 135

* Split Squats/ Side Bends with Dumbbell
          10 / 10 @ 45lbs
          10 + 40lbs / 10 @ 60lbs
          10 + 50lbs / 10 @ 65lbs
          10 + 60lbs :) / 10 @ 70lbs
          10 + 70lbs :) / 10 @ 75lbs
          10 / 10 @ 80lbs

* Lower Back Extensions / Standing Overhead One-Arm Triceps Extensions
          10 + 90 lbs / 10 @ 25
          10 + 90 lbs / 10 @ 30
          10 + 90 lbs / 10 @ 35 :)
          10 + 90 lbs / 10 @ 30
          10 + 90 lbs / 10 @ 25

* Stretch

Workout Totaled 2 hrs  20 min.

Weighed in at 236 after the workout. 

Turned out to be a great workout even though I didnt feel great heading into the gym.  Made a bunch of gains and left the gym feeling so much better. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on September 04, 2012, 11:27:30 AM
9/4/2012 Day 4 of my 4 day split

Got to the Gym at 6:25am.  Cool, drizzly morning, hard to get up!

 * Stretch

* Cardio
          25 minutes on the upright stationary bike.

* Seated Dumbbell Shoulder Press
          10@40
          10@50
          10@60
          10@65
          10@65
          10@65
          10@50

* Upright Barbell Rows
          10@65
          10@95
          10@105
          10@115
          10@125 :)
          10@130 :)
          10@95
       
* Hanging Leg Lifts / Hanging Knee Lifts
          5 * 15 / 15

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          10@20 / 10@20
          10@25 / 10@25
          10@30 / 10@30
          10@35 / 10@35 :)
          10@30 / 10@30 :)
          10@20 / 10@20

* Face Pulls
          10@52.5
          10@72.5
          10@77.5
          10@82.5 :)
          10@87.5 :)
          10@62.5

* Quad Extensions, single leg
         10@70
         10@100
         10@120 :)
         10@130 :)
         10@120 :)
         10@70

* Barbell Shoulder Shrugs
          10@225
          10@315
          10@405
          10@495
          10@545
          10@545
          10@545
          10@405
          Straps @ 315, Belt @ 495

* Standing Bradford Presses
          10@bar
          10@65
          10@85
          10@95
          10@100
          10@105
          10@65

 * Stretched

Workout Totaled 2 hrs.  5 min.

Weighed in at 237 after the workout. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on September 04, 2012, 04:17:16 PM

9/4/2012 Run During Lunch

Ran 5.20 miles in 44:53, 8:38 miles.  Great run today, this is my best time in quite a while on this loop.   When we started off, it was overcast, but not raining.  2.25 miles into the run, the heavens opened up, and we ran the last 3 miles in the pouring rain.   I guess rain makes me run faster :)
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on September 06, 2012, 09:54:11 AM
9/6/2012 Day 1 of my 4 day split

Got to the gym at 6:20.  Glad I took yesterday off, Im feeling much better this morning.

 * Stretch

* Cardio
          27 minutes on the step mill.

* Narrow, Prone grip Pulldowns
          10@120
          10@160
          10@180
          10@200 
          10@210 :)
          10@200 :)

          10@140

 * Dumbbell Preacher Curls
          10@25         
          10@35         
          10@40 :)         
          10@40 :)         
          10@40 :)
         
          10@30         

* Wide grip Pulldowns
          10@110
          10@130
          10@150
          10@160
          10@170
          10@180 :)
          10@130
 
* Life Fitness Ab Crunch Machine
          20 @ 130
          15 @ 170
          12 @ 205
          12 @ 205
          12 @ 205
          Both decline benches were in use.  205 is the stack on this machine.

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@135
          10@180
          10@205
          10@230 :)
          10@240 :)

          10@180

* Incline bench dumbbell curls
          10@25
          10@30
          10@35
          10@35
          10@35 :)
          10@25

* Flite Plate Loaded Standing Squat Machine
          10@machine
          10@290
          10@490
          10@670
          10@760         
          10@850
          10@900 :)
          10@900 :)

          10@670

* Bent Over T-Bar Rows / Dumbbell Side Bends
          10@45 / 10@50
          10@90 / 10@65
          10@115 / 10@75
          10@140 :) / 10@80
          10@150 :)  / 10@75
          10@160 :) / 10 @ 50
          10@115

* Stretched

Workout Totaled 2 hours and 10 minutes.

Weighed in at 234 after the workout.

I brought my A game today.   Great workout, made tons of gains all over the place, and left the gym with an awesome pump!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on September 06, 2012, 01:36:17 PM
9/6/2012 Run During Lunch

Ran 5.20 miles in 44:53, 8:38 miles.  A duplicate of the great run on Tuesday.   It was a little muggy today, so Im really happy with the time.  I hope to speed up as the weather cools down.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on September 07, 2012, 09:55:26 AM
9/7/2012 Day 2 of my 4 day split

Got the gym at 6:20am. 

* Stretch

* Cardio
          35 minutes running on the track and hitting the heavy bag

* Barbell Bench Press
          10 @ bar
          10 @ 135
          10 @ 185
          10 @ 205
          10 @ 225
          10 @ 230 :)
          10 @ 225 :)
          10 @ 165

* Hanging Leg Raises / Hanging Knee Raises
          5 * 15 / 15

* Dumbbell Incline Press
          10 @ 50
          10 @ 60
          10 @ 70
          10 @ 75
          10 @ 75 :)
          10 @ 70
          10 @ 50

* Straight Leg Dead Lifts
          10@bar
          10@135
          10@185
          10@235
          10@255
          10@275 
          10@295 
          10@275 
          10@185

* Icarrian Pec Fly Machine
           10@200
           10@280
           10@315
           10@315
           10@325 :)
           10@325 :)
           10@240

* Chest Dips
          10,9,9,8,8

* Pushups and Decline Situps
          5 * 15 / 20

* Stretch

Workout totaled 2 hrs 5 minutes.

Weighed in at 236 lbs after the workout. 

This has been week of good workouts!  Got 230 for 10 on the bench, and added some weight to a couple of other exercises.   Another great pump at the end of the workout. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on September 07, 2012, 01:51:42 PM

9/7/2012 Bike During Lunch

Rode 15 miles in 53:01.  17 mph average.    New best average speed for riding the rail trail during lunch.  Had a new riding partner today, and he is quick!  I had the speedometer on the bike, but I put the front tire on with the magnet on the wrong side, doh!  Fixed that when we turned around at the end of the trail.   I was actually doing pretty well at keeping my cadence between 80-90 rpm.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on September 08, 2012, 09:52:25 AM
9/8/2012 Day 3 of my 4 day split

Got to the Gym at 6:15am Saturday workouts are nice, I dont have to rush through to get to work afterwards.

* Stretch

* Cardio
          35 minutes running on the track and hitting the heavy bag.

* Skull Crushers
          10 @ 40
          10 @ 60
          10 @ 70
          10 @ 80
          10 @ 80
          10 @ 70
          10 @ 50
           
* Barbell Squats
          10@nothing
          10@bar
          10@95
          10@135
          10@185
          10@205
          10@225
          10@235
          10@225 :)
          10@155

* Decline Situps
          20 + 40 lbs
          4 * 15 + 40lbs
         I used an ez-curl bar instead of plate this time.  Much, much harder.  All the weight is up on your shoulders.  Im going to stick with this.   

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          10 @ 70
          10 @ 85
          10 @ 90
          10 @ 95
          10 @ 100
          10 @ 70
   
* Calf Extensions on Icarian seated incline machine
          15 @ 300
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400
          15 @ 300

* Close Grip Bench Press
          10 @ bar
          10 @ 135
          10 @ 185
          10 @ 195
          10 @ 205 :)
          10 @ 195 :)
          10 @ 145

* Split Squats/ Side Bends with Dumbbell
          10 / 10 @ 45lbs
          10 + 50lbs / 10 @ 60lbs
          10 + 60lbs / 10 @ 65lbs
          10 + 70lbs / 10 @ 70lbs
          10 + 80lbs :) / 10 @ 75lbs
          10 / 10 @ 45lbs

* Lower Back Extensions / Standing Overhead One-Arm Triceps Extensions
          10 + 100 lbs / 10 @ 25
          10 + 100 lbs / 10 @ 30
          10 + 100 lbs / 10 @ 30
          10 + 100 lbs / 10 @ 30

* Stretch

Workout Totaled 2 hrs  15 min.

Weighed in at 234 after the workout. 

Good workout this morning.  A couple of gain here and there.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on September 10, 2012, 09:49:26 AM
9/10/2012 Day 4 of my 4 day split

Got to the Gym at 6:15am.

 * Stretch

* Cardio
          27 minutes on the upright stationary bike.

* Seated Dumbbell Shoulder Press
          10@40
          10@50
          10@60
          10@65
          10@65
          10@65
          10@50

* Upright Dumbbell Rows
          All of the racks were busy, so I had to do these with dumbbells instead of my normal barbell rows
          10@25
          10@35
          10@40
          10@45
          10@50
          10@45
          10@30
       
* Hanging Leg Lifts / Hanging Knee Lifts
          5 * 15 / 15

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          10@20 / 10@20
          10@30 / 10@30
          10@35 / 10@35
          10@35 / 10@35 :)
          10@20 / 10@20

* Face Pulls
          10@55
          10@70
          10@75
          10@75
          10@75
          10@60
          The normal pull stack I do these on was busy, and this one only goes to 75.

* Quad Extensions, single leg
         10@80
         10@100
         10@110
         10@120
         10@130
         10@80

* Barbell Shoulder Shrugs
          10@225
          10@315
          10@405
          10@495
          10@545
          10@565 :)
          10@585 :)
          10@405
          Straps @ 315, Belt @ 495

* Standing Bradford Presses
          10@bar
          10@65
          10@85
          10@95
          10@105
          10@110:)
          10@85

 * Stretched

Workout Totaled 2 hrs.  5 min.

Good workout this morning even though I had to swap in a few new exercises because equipment was busy. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on September 10, 2012, 01:39:05 PM
9/10/2012 Run During Lunch

Ran 5.20 miles in 42:50, 8:14 miles! :)  Wow, we were absolutely flying today.   Thats 30 seconds faster than my best time ever at this distance.    What a difference the cooler weather makes!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on September 11, 2012, 10:25:44 AM
9/11/2012 Day 1 of my 4 day split

Got to the gym at 6:25.  Got called at 10:45 last night by work, made getting up this morning very hard.

 * Stretch

* Cardio
          27 minutes on the step mill.

* Narrow, Prone grip Pulldowns
          10@120
          10@160
          10@190
          10@210 
          10@220 :)
          10@210 :)

          10@160

 * Dumbbell Preacher Curls
          10@30         
          10@40         
          10@40           
          10@40           
          10@30         

* Wide grip Pulldowns
          10@120
          10@150
          10@170
          10@180
          10@170
          10@120
 
* Decline situps with ez-curl bar
          15 @ 40lbs
          4 * 15 @ 30lbs

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@135
          10@180
          10@205
          10@230 
          10@240
          10@250 :)
          10@180

* Incline bench dumbbell curls
          10@25
          10@30
          10@35
          10@35
          10@25

* Flite Plate Loaded Standing Squat Machine
          10@machine
          10@290
          10@580
          10@760
          10@850         
          10@940 :)
          10@940 :)

          10@670

* Bent Over T-Bar Rows / Dumbbell Side Bends
          10@45 / 12@50
          10@90 / 12@50
          10@125 / 12@50
          10@150 / 12@50
          10@150 / 12@50
          10@125 / 12@50

* Stretched

Workout Totaled 2 hours and 15 minutes.

Weighed in at 236 after the workout.

Great workout today.  Wasnt sure going into it, but by the time I was done with my cardio, I was ready to kick it.  Made gains on several exercises, and put in good work throughout.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on September 11, 2012, 01:35:17 PM

9/11/2012 Bike During Lunch

Rode 15 miles in 51:26.  17.5 mph average.   Man, 4 of us went out today and we pushed the whole way.   That is my fastest yet, I love this early fall like weather.  Every time I looked at the speedometer we were doing 19.5 or better.  The stops at the crossings and the center of town bring the average down.  I think it might be time for a road ride, so we can keep the average speed up.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on September 12, 2012, 09:42:23 AM
9/12/2012 Day 2 of my 4 day split

Got the gym at 6:20am. 

* Stretch

* Cardio
          32 minutes running on the track and hitting the heavy bag

* Barbell Bench Press
          10 @ bar
          10 @ 135
          10 @ 185
          10 @ 205
          10 @ 225
          10 @ 230
          9 @ 225
          10 @ 185
          10 @ 135

* Hanging Leg Raises / Hanging Knee Raises
          5 * 15 / 15

* Dumbbell Incline Press
          10 @ 50
          10 @ 60
          10 @ 70
          10 @ 75
          10 @ 75
          10 @ 75 :)
          10 @ 55

* Straight Leg Dead Lifts
          10@bar
          10@135
          10@185
          10@235
          10@255
          10@275 
          10@275 
          10@285 
          10@185

* Icarrian Pec Fly Machine
           10@200
           10@280
           10@325
           10@325
           10@325 :)
           10@325 :)
           10@260

* Chest Dips
          5 * 10 :)

* Pushups and Decline Situps
          5 * 15 / 20

* Stretch

Workout totaled 2 hours.

Weighed in at 235lbs after the workout. 

Good chest workout today.  At first the 75s didnt want to go up on the incline press, but then I got serious and put them up for 3 sets of 10!  325 is all I can put on the Pec Fly machine.  Im going to have to swap in another exercise, either dumbbell or cable flys.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on September 13, 2012, 01:19:53 PM
9/13/2012 Run During Lunch

Ran 5.63 miles in 48:24, 8:36 miles.   Took a different route today to change things up.  Between that, the longer distance and the warmer weather, we were a little slower than Monday.  Im still happy with the run though.   Hopefully the weather will be cooler next week.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on September 14, 2012, 10:16:33 AM
9/14/2012 Day 3 of my 4 day split

Got to the Gym at 6:20am

* Stretch

* Cardio
          30 minutes on the ellipse machine

* Skull Crushers
          10 @ 50
          10 @ 70
          10 @ 80
          10 @ 80
          10 @ 80 :)
          10 @ 60
           
* Barbell Squats
          10@nothing
          10@bar
          10@95
          10@135
          10@185
          10@205
          10@225
          10@235
          10@235 :)
          10@185
          10@135

* Decline Situps
          5 * 20 + 30 lbs

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          10 @ 70
          10 @ 85
          10 @ 95
          10 @ 100
          10 @ 105 :)
          10 @ 70
   
* Calf Extensions on Icarian seated incline machine
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400

* Close Grip Bench Press
          10 @ bar
          10 @ 135
          10 @ 185
          10 @ 205
          10 @ 205 :)
          10 @ 195
          10 @ 135

* Split Squats/ Side Bends with Dumbbell
          10 / 10 @ 55lbs
          10 + 50lbs / 10 @ 70lbs
          10 + 70lbs / 10 @ 75lbs
          10 + 80lbs / 10 @ 75lbs
          10 + 90lbs :) / 10 @ 75lbs
          10 / 10 @ 75lbs

* Lower Back Extensions / Standing Overhead One-Arm Triceps Extensions
          10 + 100lbs / 10 @ 25
          10 + 100lbs / 10 @ 30
          10 + 100lbs / 10 @ 35 :)
          10 + 100lbs / 10 @ 30

* Stretch

Workout Totaled 2 hours  10 minutes.

Weighed in at 235 after the workout. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on September 14, 2012, 02:07:16 PM

9/14/2012 Bike During Lunch

Rode 15.2 miles in 57:01.  16mph average.  Took an easier ride today after that speed fest on Tuesday.  Beautiful day for a ride, and it was nice not to push quite so hard.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on September 15, 2012, 10:12:58 AM
9/15/2012 Day 4 of my 4 day split

Got to the Gym at 6:35am.

 * Stretch

* Cardio
          43 minutes running on the track and hitting the heavy bag.

* Seated Dumbbell Shoulder Press
          10@40
          10@55
          10@65
          10@70 :)
          8@70 :)
          10@65 :)
          10@55

* Upright Barbell Rows
          10@65
          10@95
          10@115
          10@125
          10@130
          10@125 :)
          10@95
       
* Hanging Leg Lifts / Hanging Knee Lifts
          5 * 15 / 15

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          10@25 / 10@25
          10@30 / 10@30
          10@35 / 10@35
          10@35 / 10@35
          10@25 / 10@25

* Face Pulls
          10@62.5
          10@77.5
          10@82.5
          10@87.5
          10@92.5 :)
          10@67.5

* Quad Extensions, single leg
         10@70
         10@100
         10@120
         10@140 :)
         10@130
         10@120
         10@90

* Barbell Shoulder Shrugs
          10@225
          10@315
          10@405
          10@495
          10@545
          10@575
          9@595 :)
          10@545
          10@405
          Straps @ 405, Belt @ 495

* Standing Bradford Presses
          10@bar
          10@75
          10@95
          10@105
          10@115 :)
          10@105
          10@75

* Decline Situps
          100

 * Stretched

Workout Totaled 2 hrs. 20 min.

Weighed in at 233 post workout.

Great workout this morning.  Very happy to get 2 sets with the 70s on the overhead press.  Made a couple of gains elsewhere too.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on September 17, 2012, 11:40:30 AM
9/17/2012 Day 1 of my 4 day split

Got to the gym at 6:05. 

 * Stretch

* Cardio
          29 minutes on the upright stationary bike.

* Narrow, Prone grip Pulldowns
          10@120
          10@160
          10@190
          10@210 
          10@210
          10@210
          10@160

 * Dumbbell Preacher Curls
          10@30         
          10@40         
          10@40           
          10@40           
          10@30         

* Wide grip Pulldowns
          10@120
          10@150
          10@170
          10@180
          10@180 :)
          10@130
 
* Decline situps with ez-curl bar
          5 * 20 @ 30lbs

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@135
          10@180
          10@215
          10@240 
          10@250
          10@260 :)
          10@180

* Incline bench dumbbell curls
          10@25
          10@30
          10@35
          10@35
          10@25

* Flite Plate Loaded Standing Squat Machine
          10@machine
          10@290
          10@470
          10@670
          10@760         
          10@850         
          10@940
          10@940         
          10@670

* Seated Cable Rows
          10@140
          10@170
          10@190
          10@200
          10@160

* Stretched

Workout Totaled 2 hours and 10 minutes.

Weighed in at 236 after the workout.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on September 17, 2012, 01:43:03 PM
9/17/2012 Run During Lunch

Ran 5.20 miles in 42:54, 8:15 miles!  Just 4 seconds off last Mondays pace.  Not too bad considering it was warmer today, and I was by myself.  I did the last mile in 8:04, so I was speeding up the whole time.  Im shooting for somewhere in the 24 minute range for my 5k at the beginning of October.   
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on September 18, 2012, 08:53:44 AM
9/18/2012 Day 2 of my 4 day split

Got the gym at 5:15am.  Early class at work for the rest of the week, so I will be getting up really early! 

* Stretch

* Cardio
          37 minutes running on the track and hitting the heavy bag

* Barbell Bench Press
          10 @ bar
          10 @ 135
          10 @ 185
          10 @ 205
          10 @ 225
          10 @ 230
          9 @ 235 :)
          10 @ 185
          10 @ 135

* Hanging Leg Raises / Hanging Knee Raises
          5 * 15 / 15

* Dumbbell Incline Press
          10 @ 50
          10 @ 65
          10 @ 75
          10 @ 75
          10 @ 75
          10 @ 75 :)
          10 @ 60

* Straight Leg Dead Lifts
          10@bar
          10@135
          10@185
          10@235
          10@255
          10@275 
          10@295 :) 
          10@305 :)
          10@235

* Dumbbel incline chest fly
           10@30
           10@40
           10@45
           10@50
           10@50
           10@35

* Pushups and Decline Situps
          5 * 15 / 20

* Stretch

Workout totaled 2 hours 10 minutes.

Weighed in at 235lbs after the workout. 

Great workout today, even with the early start time.  Hit 235 and the bench,  and made some other gains.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on September 19, 2012, 08:43:41 AM
9/19/2012 Day 3 of my 4 day split

Got to the Gym at 5:05am.  The good part about getting the gym, is that there is no traffic on the way there!

* Stretch

* Cardio
          30 minutes on the ellipse machine

* Skull Crushers
          10 @ 50
          10 @ 70
          10 @ 80
          10 @ 80
          10 @ 80
          10 @ 60
           
* Barbell Squats
          10@nothing
          10@bar
          10@95
          10@135
          10@185
          10@205
          10@225
          10@235
          10@245 :)
          10@255 :)
          10@185

* Decline Situps
          5 * 20 + 30 lbs

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          10 @ 70
          10 @ 85
          10 @ 95
          10 @ 105
          10 @ 110 :)
          10 @ 70
   
* Calf Extensions on Icarian seated incline machine
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400

* Close Grip Bench Press
          10 @ bar
          10 @ 135
          10 @ 185
          10 @ 205
          10 @ 215 :)
          10 @ 205 :)
          10 @ 135

* Split Squats/ Side Bends with Dumbbell
          10 / 10 @ 55lbs
          10 + 70lbs / 10 @ 70lbs
          10 + 80lbs / 10 @ 75lbs
          10 + 90lbs / 10 @ 80lbs
          10 / 10 @ 80lbs

* Lower Back Extensions / Standing Overhead One-Arm Triceps Extensions
          10 + 100lbs / 10 @ 25
          10 + 100lbs / 10 @ 30
          10 + 100lbs / 10 @ 35
          10 + 100lbs / 10 @ 35 :)

* Stretch

Workout Totaled 2 hours  10 minutes.

Weighed in at 236 after the workout. 

Awesome workout!  I killed it on the squats today and close grip bench press, and made some other gains as well.   
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on September 20, 2012, 01:28:47 PM
9/20/2012 Run During Lunch

Ran 4.10 miles in 32:45, 7:59 miles!   Ive been in an all day class the last 3 days, so we snuck in a shorter run during the lunch break.  Since we had to be back and showered in under an hour, we did a shorter loop and pushed hard.  This is my first sub 8:00 minute run for more than a mile!
Title: Re: BigDaddy - Faster, Stronger!
Post by: FLEX on September 20, 2012, 07:44:16 PM
Holy Hell Brian!

You done gone full beast mode!!!!!!!!!!!

Especially on the upper body stuff.  Mad jelly.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on September 21, 2012, 08:43:04 AM
9/21/2012 Day 4 of my 4 day split

Got to the Gym at 5:10am.  It was tough getting up this morning after being at a meeting at church till almost 10:00pm.

 * Stretch

* Cardio
          27 minutes on the step mill.

* Seated Dumbbell Shoulder Press
          10@40
          10@55
          10@65
          10@70
          10@70 :)
          10@70 :)
          10@55

* Upright Barbell Rows
          10@65
          10@95
          10@115
          10@125
          10@135 :)
          10@125
          10@95
       
* Hanging Leg Lifts / Hanging Knee Lifts
          5 * 15 / 15

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          10@25 / 10@25
          10@35 / 10@35
          10@35 / 10@35
          10@35 / 10@35 :)
          10@25 / 10@25

* Face Pulls
          10@62.5
          10@77.5
          10@87.5
          10@92.5
          10@92.5 :)
          10@72.5

* Quad Extensions, single leg
         10@70
         10@100
         10@120
         10@140 :)
         10@130
         10@120
         10@90

* Barbell Shoulder Shrugs
          10@225
          10@315
          10@405
          10@495
          10@545
          6@595
          10@545
          10@405
          Straps @ 405, Belt @ 495
          Lost my grip during the 595 set, and just didnt have the energy to pick it back and complete the set.

* Standing Bradford Presses
          10@bar
          10@75
          10@95
          10@115
          10@125 :)
          10@115 :)
          10@75

* Decline Situps
          110

 * Stretched

Workout Totaled 2 hrs. 10 min.

Weighed in at 236 post workout.

Another Great workout this morning.   Ive never gotten 3 sets with the 70s on the overhead dumbbell press before, and made some other gains as well. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on September 21, 2012, 08:46:41 AM
Holy Hell Brian!

You done gone full beast mode!!!!!!!!!!!

Especially on the upper body stuff.  Mad jelly.

Thanks man!

About 2 months ago, I started eating at a small surplus, and my lifts have been going up like mad.  I also seem to respond better to the slightly higher reps per set as well.  It's amazing what your body will do when you give it the proper fuel, and push it!

It took a while to get over the fear of gaining back the weight, but I know how to lose it, so I figured it's the only way I'm going to be able to build more mass.
Title: Re: BigDaddy - Faster, Stronger!
Post by: FLEX on September 27, 2012, 07:28:54 PM
What's going on Brian?
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on September 28, 2012, 07:48:38 AM
I was in Seattle on business from Sunday till Thursday this week.  I did get in two 5 mile runs, and a trip to a gym for full body workout while I was there.  I plan to get back into my regular workout schedule today.
Title: Re: BigDaddy - Faster, Stronger!
Post by: FLEX on September 28, 2012, 08:50:53 AM
I was in Seattle on business from Sunday till Thursday this week.  I did get in two 5 mile runs, and a trip to a gym for full body workout while I was there.  I plan to get back into my regular workout schedule today.

Good stuff; thought we lost ya for a minute there.  :)
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on September 28, 2012, 02:51:59 PM
9/28/2012 Day 1 of my 4 day split

Got to the gym at 10:05am.  Back from my business trip to Seattle.  I did get in two 5 mile runs, and a full body workout while I was there.  Back to my normal routine.  Im just going to start over with Day 1. 

 * Stretch

* Cardio
         27 minutes on the upright stationary bike.

* Narrow, Prone grip Pulldowns
          10@120
          10@160
          10@190
          10@210 
          9@210 
          10@200
          10@150

 * Dumbbell Preacher Curls
          10@30         
          10@35         
          10@40           
          9@45 :)         
          10@35         

* Decline situps with ez-curl bar
          2 * 25 @ 30lbs
          2 * 25 @ 40lbs

* Wide grip Pulldowns
          10@120
          10@150
          10@170
          10@180
          9@190 :)
          10@140

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@135
          10@180
          10@225
          10@250 
          10@265
          9@275 :)
          10@225

* Incline bench dumbbell curls
          10@30
          10@35
          9@40
          9@35
          10@25

* Flite Plate Loaded Standing Squat Machine
          10@machine
          10@290
          10@580
          10@760         
          10@850         
          10@940
          10@1015 :)         
          10@670

* Bent-Over T-Bar Rows / Dumbbell Side Bends
          10@45
          10@90 / 10 @ 50
          10@135 / 10 @ 50
          10@160 / 10 @ 50
          10@170 :) / 10 @ 50
          10@180 :) / 10 @ 50
          10@135

* Stretched

Workout Totaled 2 hours and 5 minutes.

Weighed in at 241 after the workout.   Holy business trip bloat!!!!

Great workout today.  It started out a little slow, but I got into it after the first few lifts.    Made some good gains, and the 1015 on the standing squat machine felt awesome.  Im sure Ill pay for it with some good DOMS tomorrow, but it was worth it! :)
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on September 28, 2012, 02:53:38 PM
I was in Seattle on business from Sunday till Thursday this week.  I did get in two 5 mile runs, and a trip to a gym for full body workout while I was there.  I plan to get back into my regular workout schedule today.

Good stuff; thought we lost ya for a minute there.  :)

Hell No!  You ain't getting rid of me that easy. 

The trip was crazy busy, and I just didn't have time to log anything.

I'm back into my regular groove today, and it felt good to get back to home turf.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 01, 2012, 09:50:31 AM
10/1/2012 Day 2 of my 4 day split

Got the gym at 5:45am.   Trying to move my schedule a little earlier in the day, so Im going to shoot for hitting the gym between 5:30 and 5:45.  I was supposed to this workout on Saturday, but I got hit by some bug on Friday night and felt like crap all weekend.  Feeling better this  morning, but not 100% yet.

* Stretch

* Cardio
          32 minutes on the step mill

* Barbell Bench Press
          12 @ bar
          10 @ 135
          10 @ 185
          10 @ 205
          10 @ 225
          9 @ 225
          9 @ 215
          10 @ 185
          10 @ 135

* Hanging Leg Raises / Hanging Knee Raises
          5 * 15 / 15

* Dumbbell Incline Press
          10 @ 50
          10 @ 60
          10 @ 70
          10 @ 75
          10 @ 70
          10 @ 60

* Straight Leg Dead Lifts
          10@bar
          10@135
          10@185
          10@205
          10@225
          10@245 
          10@265   
          10@275
          10@225

* Dumbbell incline chest fly
           10@30
           10@35
           10@40
           10@45
           10@45
           10@45

* Chest Dips
          5 * 8

* Pushups and Decline Situps
          5 * 15 / 20

* Stretch

Workout totaled 2 hours 5 minutes.

Weighed in at 244lbs after the workout. 

Decent workout today.  Still getting over whatever hit me this weekend, so Im happy with it.  Hopefully I will feel better tomorrow.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 01, 2012, 03:00:27 PM
10/1/2012 Run During Lunch

Ran 5.2 miles in 47:01, 9:03 miles.   First run since getting back from Seattle.  Im still a little out of sorts.  Hopefully I feel better for my 5k this Saturday.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 02, 2012, 09:23:21 AM
10/2/2012 Day 3 of my 4 day split

Got to the Gym at 5:40am. 

* Stretch

* Cardio
          30 minutes on the ellipse machine

* Skull Crushers
          10 @ 50
          10 @ 60
          10 @ 70
          10 @ 80
          10 @ 70
          10 @ 60
           
* Barbell Squats
          10@nothing
          10@bar
          10@95
          10@135
          10@185
          10@205
          10@225
          10@235
          10@245
          10@255
          10@205
          10@135

* Decline Situps
          5 * 20 + 40 lbs

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          10 @ 70
          10 @ 95
          10 @ 100
          10 @ 105
          10 @ 105
          10 @ 70
   
* Calf Extensions on Icarian seated incline machine
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400

* Close Grip Bench Press
          10 @ bar
          10 @ 135
          10 @ 185
          10 @ 205
          10 @ 205
          10 @ 195
          10 @ 145

* Single Leg Step Ups / Side Bends with Dumbbell
          10 / 10 @ 50
          10 + 50lbs / 10 @ 50
          10 + 60lbs / 10 @ 50
          10 + 70lbs / 10 @ 50
          10 + 80lbs / 10 @ 50
          10

* Lower Back Extensions / Standing Overhead One-Arm Triceps Extensions
          10 + 80lbs / 10 @ 25
          10 + 80lbs / 10 @ 30
          10 + 80lbs / 10 @ 30
          10 + 80lbs / 10 @ 30

* Stretch

Workout Totaled 2 hours  15 minutes.

Weighed in at 242 after the workout. 

Better workout this morning than yesterday.  Still coming back from being ill and the business trip. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 02, 2012, 02:50:33 PM
10/2/2012 Bike During Lunch

Rode 15.2 miles in 53:41.  17 mph average.   Good ride today.  My new computer on the bike doesnt count time while you are stopped, so the 53:41 is only for time we were moving, including speeding up and slowing down.  I hadnt ridden in over 2 weeks, so this was a tough ride, but I feel  good afterwards!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 03, 2012, 09:58:22 AM
10/3/2012 Day 4 of my 4 day split

Got to the Gym at 5:30am. 

 * Stretch

* Cardio
          32 minutes running on the track and hitting the heavy bag.

* Seated Dumbbell Shoulder Press
          10@40
          10@55
          10@65
          8@70
          10@65
          10@65
          10@55

* Upright Barbell Rows
          10@65
          10@95
          10@115
          10@125
          10@130
          9@135
          10@95
       
* Hanging Leg Lifts / Hanging Knee Lifts
          5 * 15 / 15

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          10@20 / 10@20
          10@25 / 10@25
          10@30 / 10@30
          10@35 / 10@35
          10@35 / 10@35
          10@25 / 10@25

* Face Pulls
          10@62.5
          10@82.5
          10@87.5
          10@92.5
          10@97.5 :)
          10@72.5

* Quad Extensions, single leg
         10@70
         10@100
         10@120
         10@140 
         10@150 :)
         10@130
         10@90

* Barbell Shoulder Shrugs
          10@225
          10@315
          10@405
          10@495
          10@545
          10@565
          10@565
          10@405
          Straps @ 405, Belt @ 495

* Standing Bradford Presses
          10@bar
          10@75
          10@95
          10@115
          8@125
          9@115
          10@75

* Decline Situps
          100

 * Stretched

Workout Totaled 2 hrs. 10 min.

Weighed in at 241 post workout.

Good workout this morning, finally getting back in the groove.  Tomorrow is a day off from lifting, and Im looking forward to hitting day 1 (Lats, Biceps, Abs, Squats) with a vengeance on Friday!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 04, 2012, 01:31:53 PM

10/4/2012 Run During Lunch

Ran 5.2 miles in 44:45, 8:36 miles.   Much better run today than Mondays.   This is my last run before the 5K on Saturday.  I want under 25:00, which is 8:04 or better.   I think its doable.  The guys who run with me took a short cut at the beginning to try and stay ahead of me.  I blew their doors off anyways!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 05, 2012, 09:38:39 AM
10/5/2012 Day 1 of my 4 day split

Got to the gym at 5:35am.  I did not want to get up this morning, but I did, and that is what counts!

 * Stretch

* Cardio
         35 minutes running on the track and hitting the heavy bag.

* Narrow, Prone grip Pulldowns
          10@120
          10@160
          10@190
          10@210 
          9@220 
          10@210
          10@200
          10@150

 * Dumbbell Preacher Curls
          10@30         
          10@40           
          10@40           
          10@40           
          10@35         

* Decline situps with ez-curl bar
          20 @ 40lbs
          4 * 20 @ 30lbs

* Wide grip Pulldowns
          10@120
          10@150
          10@170
          10@190
          10@190 :)
          10@180
          10@140

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@180
          10@225
          10@250 
          10@275
          10@280 :)
          10@225

* Incline bench dumbbell curls
          10@25
          10@30
          10@35
          9@40
          10@35
          10@30

* Flite Plate Loaded Standing Squat Machine
          10@machine
          10@290
          10@580
          10@760         
          10@940         
          10@1030 :)
          10@1030 :)
          10@1030 :)
          10@760

* Seated Narrow Grip Cable Rows / Dumbbell Side Bends
          10@140 / 10 @ 60
          10@170 / 10 @ 70
          10@190 / 10 @ 65
          10@210 / 10 @ 65
          10@220 / 10 @ 65
          10@200 / 10 @ 65
          10@150

* Stretched

Workout Totaled 2 hours and 25 minutes.

Weighed in at 238 after the workout. 

Great workout today.  I felt strong through the whole workout, and did a bunch of extra sets, which is why the workout was so long.  I wore my new heart rate monitor during this workout, and it says I burned 1,441 calories!
Title: Re: BigDaddy - Faster, Stronger!
Post by: Bando on October 05, 2012, 12:06:40 PM

* Flite Plate Loaded Standing Squat Machine
          10@machine
          10@290
          10@580
          10@760         
          10@940         
          10@1030 :)           10@1030 :)           10@1030 :)
          10@760

  :o :o























 :o
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 05, 2012, 02:08:30 PM
10/5/2012 Bike During Lunch

Rode 16.04 miles in 58:34.  16.4 mph average.   Decent ride today.  I was by myself, and I have the 5k tomorrow, so I didnt want to push too hard.  Trail was wet and quite leafy, I dont know how much longer we will be able to ride on it this year.  Ill have to find something to replace the biking during lunch for the winter months.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 05, 2012, 02:18:40 PM

* Flite Plate Loaded Standing Squat Machine
          10@machine
          10@290
          10@580
          10@760         
          10@940         
          10@1030 :)           10@1030 :)           10@1030 :)
          10@760

  :o :o

 :o

That was all the weight that I can put on that machine, but I don't think I could do much more anyways.

Felt damn good!  ;D

Hopefully it doesn't screw me up for my 5K tomorrow.  I really want to beat my best time.



Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 06, 2012, 01:38:10 PM
Ran the Huff&Cuff 5K in 24:21. That is a record for me. 7:51 miles! 9th in my age group (40-49) out of 24. I was shooting for under 25:00 on this race and I want under 24 on the one I'm doing at the end of the month.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 08, 2012, 09:34:51 AM
10/8/2012 Day 2 of my 4 day split

Got the gym at 5:40am.   Because of the race, I didnt lift this weekend, looking to hit it hard this morning!

* Stretch

* Cardio
          29 on the upright stationary bike

* Barbell Bench Press
          12 @ bar
          10 @ 135
          10 @ 185
          10 @ 205
          10 @ 225
          9 @ 235
          9 @ 230
          9 @ 225
          10 @ 185

* Hanging Leg Raises / Hanging Knee Raises
          5 * 15 / 15

* Dumbbell Incline Press
          10 @ 50
          10 @ 65
          10 @ 75
          10 @ 75
          10 @ 75
          10 @ 70
          10 @ 55

* Straight Leg Dead Lifts
          10@bar
          10@135
          10@185
          10@235
          10@255
          10@275 
          10@295   
          10@315
          10@235

* Dumbbell incline chest fly
           10@30
           10@40
           10@45
           10@50
           10@50
           10@40

* Chest Dips
          10,10,9,8,8

* Pushups and Decline Situps
          5 * 15 / 20

* Stretch

Workout totaled 2 hours.

Weighed in at 244lbs after the workout. 

Good workout today, felt strong!
Title: Re: BigDaddy - Faster, Stronger!
Post by: Bando on October 08, 2012, 12:55:49 PM
Ran the Huff&Cuff 5K in 24:21. That is a record for me. 7:51 miles! 9th in my age group (40-49) out of 24. I was shooting for under 25:00 on this race and I want under 24 on the one I'm doing at the end of the month.

That's a great time! Congrats!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 08, 2012, 01:10:50 PM
Ran the Huff&Cuff 5K in 24:21. That is a record for me. 7:51 miles! 9th in my age group (40-49) out of 24. I was shooting for under 25:00 on this race and I want under 24 on the one I'm doing at the end of the month.

That's a great time! Congrats!

Thanks man.  It's hard believe that this same race last year I struggled to run under 33:00.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 08, 2012, 02:43:03 PM
10/8/2012 Run During Lunch

Ran 5.25 miles in 45:30, 8:40 miles.  Nice easy run today compared to Saturdays race.  Its amazing how much pushing that extra little bit can take out of you.  My legs were more sore after the race than they have been in a long time.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 09, 2012, 09:04:48 AM
10/9/2012 Day 3 of my 4 day split

Got to the Gym at 5:15am. 

* Stretch

* Cardio
          32 minutes on the step mill

* Skull Crushers
          12 @ 40
          10 @ 60
          10 @ 70
          10 @ 80
          10 @ 80
          10 @ 70
          10 @ 50
           
* Barbell Squats
          10@nothing
          10@bar
          10@95
          10@135
          10@185
          10@205
          10@225
          10@245
          10@255
          10@265 :)
          10@205
          10@135

* Decline Situps
          4 * 25 + 30 lbs

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          10 @ 70
          10 @ 95
          10 @ 105
          10 @ 110 :)
          10 @ 110 :)
          10 @ 70
   
* Calf Extensions on Icarian seated incline machine
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400

* Close Grip Bench Press
          10 @ bar
          10 @ 135
          10 @ 185
          10 @ 195
          10 @ 205
          10 @ 185
          10 @ 135

* Single Leg Step Ups, 24 box/ Side Bends with Dumbbell
          10 / 10 @ 50
          10 / 10 @ 50
          10 / 10 @ 50
          10 / 10 @ 50

* Lower Back Extensions / Standing Overhead One-Arm Triceps Extensions
          10 + 90lbs / 10 @ 25
          10 + 90lbs / 10 @ 30
          10 + 90lbs / 10 @ 35
          10 + 90lbs / 10 @ 35
          10 + 90lbs / 10 @ 25

* Stretch

Workout Totaled 2 hours  10 minutes.

Weighed in at 241 after the workout. 

Good workout this morning.  Im happy with the progress on the squats.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 10, 2012, 09:25:06 AM
10/10/2012 Day 4 of my 4 day split

Got to the Gym at 5:15am. 

 * Stretch

* Cardio
          32 minutes running on the track and hitting the heavy bag.

* Seated Dumbbell Shoulder Press
          10@40
          10@55
          10@65
          10@70
          10@70 :)
          9@70 :)

          10@60

* Upright Barbell Rows
          10@65
          10@95
          10@115
          10@125
          9@135
          9@130
          10@95
       
* Hanging Leg Lifts / Hanging Knee Lifts
          5 * 15 / 15

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          10@20 / 10@20
          10@30 / 10@30
          10@35 / 10@35
          10@40 / 10@40 :)
          10@35 / 10@35 :)

          10@25 / 10@25

* Face Pulls
          10@62.5
          10@82.5
          10@92.5
          10@97.5
          10@97.5 :)
          10@77.5

* Quad Extensions, single leg
         10@70
         10@110
         10@130
         10@140 
         10@150
         10@110

* Barbell Shoulder Shrugs
          10@225
          10@315
          10@405
          10@495
          10@545
          8@565
          9@565
          10@405
          Straps @ 405, Belt @ 495

* Standing Bradford Presses
          12@bar
          12@65
          10@85
          10@95
          10@105
          9@115
          9@115
          10@85

* Decline Situps
          100

 * Stretched

Workout Totaled 2 hrs. 15 min.

Weighed in at 242 post workout.

Excellent workout this morning.  Made some good gains and felt great during the workout!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 11, 2012, 08:40:17 AM
10/11/2012 Cardio at the Gym

Got to the Gym at 5:45am.   I wasnt able to bike ride the past 2 days because of weather, so Im doing a cardio day at the gym this morning to make up for it.

 * Stretch

* Cardio
          35 minutes on the upright stationary bike.
          25 minutes on the ellipse machine.

* Decline Situps
          4 * 50

* Lower Back Extensions
          4 * 20

 * Stretch

Workout Totaled 1 hrs.  20 min.

Weighed in at 243 post workout.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 11, 2012, 03:02:28 PM
10/11/2012 Run During Lunch

Ran 5.25 miles in 44:53, 8:33 miles.  Fall is here in New England.  54 degrees, with a 15-20mph wind.  I like the temperature, but I could have done without the massive headwind for the first mile.  Run felt good today, though I think the cardio session this morning slowed me down a little.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 12, 2012, 09:13:36 AM
10/12/2012 Day 1 of my 4 day split

Got to the gym at 5:05am.  Work is pushing for more hours, so Ive been moving my gym time earlier.  Gym only opens a 5:00am, so I cant move it too much earlier.

 * Stretch

* Cardio
         33 minutes running on the track and hitting the heavy bag.

* Narrow, Prone grip Pulldowns
          10@120
          10@160
          10@190
          10@210 
          10@220 
          9@230 :)
          10@200
          10@150

 * Dumbbell Preacher Curls
          10@30         
          10@40           
          10@45 :)         
          9@45 :)
          10@35         

* Wide grip Pulldowns
          10@120
          10@150
          10@180
          10@190
          9@190 
          10@140

* Lifefitness AB Crunch Machine
          20 @ 130lbs
          15 @ 170lbs
          15 @ 205lbs
          15 @ 205lbs
          15 @ 205lbs
          205 is the stack :)   

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@180
          10@225
          10@250 
          10@275
          10@280 :)
          10@225

* Incline bench dumbbell curls
          10@25
          10@35
          10@40
          9@40 :)
          10@30

* Flite Plate Loaded Standing Squat Machine
          10@machine
          10@290
          10@580
          10@760         
          10@940         
          10@1030
          10@1030
          10@760

* Bent Over T-Bar Rows / Dumbbell Side Bends
          10@45 / 10 @ 50
          10@90 / 10 @ 50
          10@135 / 10 @ 50
          10@160 / 10 @ 50
          10@170 / 10 @ 50
          10@180 / 10 @ 50
          10@135

* Stretched

Workout Totaled 2 hours and 10 minutes.

Weighed in at 240 after the workout. 

Awesome workout today, felt like a monster! 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 12, 2012, 02:10:56 PM
10/12/2012 Run During Lunch

Ran 6.3 miles in 55:42, 8:50 miles.  I was supposed to bike today, but the weather man was wrong yet again, and it rained from 10:00-12:00, so riding was out.  I had then planned to do a nice easy run, but it turned into a 10K during lunch :)  10K time would have been 54:50.  1001 calories according to my heart rate monitor.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 13, 2012, 09:39:32 AM
10/13/2012 Day 2 of my 4 day split

Got the gym at 6:05am.   

* Stretch

* Cardio
          32 minutes on the step mill

* Barbell Bench Press
          12 @ bar
          10 @ 135
          10 @ 185
          10 @ 205
          10 @ 225
          8 @ 235
          9 @ 225
          9 @ 225
          10 @ 185
          10 @ 135

* Hanging Leg Raises / Hanging Knee Raises
          5 * 15 / 15

* Dumbbell Incline Press
          10 @ 50
          10 @ 60
          10 @ 70
          10 @ 75
          10 @ 75
          10 @ 75 :)
          10 @ 65

* Straight Leg Dead Lifts
          10@bar
          10@135
          10@185
          10@235
          10@265
          10@285 
          10@305   
          10@325 :)
          10@235

* Dumbbell incline chest fly
           10@30
           10@40
           10@45
           10@50
           10@50
           10@50 :)
           10@40

* Chest Dips
          10,10,10,10,10 :)

* Pushups and Decline Situps
          5 * 15 / 20

* Stretch

Workout totaled 2 hrs 10 mins.

Weighed in at 241lbs after the workout. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 13, 2012, 02:16:50 PM
10/13/2012 Bike During Lunch

Rode 17 miles in 68:35.  14.9 mph average.  Man was it cold today.  I had planned to take a longer ride, but I freezing 10 minutes into it, and I guess that slows me down :).  Still a good ride overall, nice to get in the work.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 15, 2012, 09:03:18 AM
10/15/2012 Day 3 of my 4 day split

Got to the Gym at 5:10am. 

* Stretch

* Cardio
          27 minutes on the upright stationary bike

* Skull Crushers
          12 @ 40
          10 @ 60
          10 @ 70
          10 @ 80
          10 @ 80
          10 @ 80 :)
          10 @ 60
           
* Barbell Squats
          10@nothing
          10@bar
          10@95
          10@135
          10@185
          10@225
          10@245
          10@255
          10@265
          10@205
          10@155

* Decline Situps
          5 * 20 + 40 lbs

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          10 @ 70
          10 @ 95
          10 @ 105
          10 @ 110
          10 @ 115 :)
          10 @ 95
   
* Calf Extensions on Icarian seated incline machine
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400

* Close Grip Bench Press
          10 @ bar
          10 @ 135
          10 @ 185
          10 @ 205
          9 @ 215 :)
          10 @ 205 :)
          10 @ 185
          10 @ 135

* Single Leg Step Ups, 24 box/ Side Bends with Dumbbell
          10 / 12 @ 50
          10 + 24lbs / 12 @ 50
          10 + 30lbs / 12 @ 50
          10 + 40lbs / 12 @ 50
          10 + 50lbs / 12 @ 50

* Lower Back Extensions / Standing Overhead One-Arm Triceps Extensions
          10 + 100lbs / 10 @ 25
          10 + 100lbs / 10 @ 30
          10 + 100lbs / 10 @ 35
          10 + 100lbs / 10 @ 35
          10 + 100lbs / 10 @ 30

* Stretch

Workout Totaled 2 hours  15 minutes.

Weighed in at 241 after the workout. 

Good workout this morning.  Took me a while to loosen up on the squats, but ended up being a good day.
Title: Re: BigDaddy - Faster, Stronger!
Post by: FLEX on October 15, 2012, 11:39:25 AM
Good squattin', Brian.  8)
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 15, 2012, 01:37:16 PM
10/15/2012 Run During Lunch

Ran 5.2 miles in 44:20, 8:32 miles.  Nice day for a run today.  70 degrees, partly sunny, only bad thing was the wind, but hey, what are you going to do.  The run felt good today, and I wasnt pushing too hard to keep that pace.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 15, 2012, 01:50:20 PM
Good squattin', Brian.  8)

Thanks man.  When I first added them into my routine, I hated them, but they are one of my favorites now.  I am more exhausted after squatting than any other exercise in my routines!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 16, 2012, 09:17:26 AM

10/16/2012 Day 4 of my 4 day split

Got to the Gym at 5:15am. 

 * Stretch

* Cardio
          35 minutes running on the track and hitting the heavy bag.

* Seated Dumbbell Shoulder Press
          10@40
          10@55
          10@65
          10@70
          9@70
          10@65
          10@55

* Upright Barbell Rows
          10@65
          10@95
          10@115
          10@125
          10@135
          8@140 :)
          10@95
       
* Hanging Leg Lifts / Hanging Knee Lifts
          5 * 15 / 15

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          10@25 / 10@25
          10@35 / 10@35
          10@40 / 10@40
          9@40 / 9@40 :)
          10@35 / 10@35 :)

          10@25 / 10@25

* Face Pulls
          10@67.5
          10@82.5
          10@92.5
          10@97.5
          10@97.5
          10@77.5

* Quad Extensions, single leg
         10@70
         10@110
         10@130
         10@150 
         9@160 :)
         10@140 
         10@100

* Barbell Shoulder Shrugs
          10@225
          10@315
          10@405
          10@495
          10@545
          10@565
          9@585 :)
          10@495
          10@405
          Straps @ 405, Belt @ 545

* Standing Bradford Presses
          12@bar
          12@75
          10@95
          10@105
          10@115
          8@125 :)
          7@125 :)

          10@95

 * Stretched

Workout Totaled 2 hrs. 20 min.

Weighed in at 239 post workout.

Felt strong like bull this morning!  Awesome workout and I left gym with a monster pump.  Added weight and sets on several exercises.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 17, 2012, 09:11:31 AM
10/17/2012 Day 1 of my 4 day split

Got to the gym at 5:10am. 

 * Stretch

* Cardio
         32 minutes on the step mill.

* Narrow, Prone grip Pulldowns
          10@120
          10@160
          10@190
          10@210 
          9@220 
          10@210
          10@200
          10@150

 * Dumbbell Preacher Curls
          10@30         
          10@40           
          10@45           
          10@45
          10@35         

* Wide grip Pulldowns
          10@120
          10@150
          10@170
          10@180
          8@190 
          9@170
          10@140

* Decline Situps
          5 * 20 + 40 lbs

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@180
          10@225
          10@250 
          10@275
          9@285 :)
          10@225

* Incline bench dumbbell curls
          10@30
          10@35
          10@40
          9@40
          10@35
          10@25

* Flite Plate Loaded Standing Squat Machine
          10@machine
          10@290
          10@580
          10@760         
          10@940         
          10@1030
          10@1030
          10@760

* Bent Over T-Bar Rows / Dumbbell Side Bends
          10@45 / 10 @ 50
          10@90 / 10 @ 50
          10@135 / 10 @ 50
          10@160 / 10 @ 50
          10@180 / 10 @ 50
          10@190 :) / 10 @ 50
          10@135

* Stretched

Workout Totaled 2 hours and 15 minutes.

Weighed in at 240 after the workout. 

Good workout today.  Not too much progress, but solid work.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 17, 2012, 06:16:24 PM
10/17/2012 Bike During Lunch

Rode 15.2 miles in 56:30.  16.2 mph average.   Good ride today.  The bike trail is beautiful in the fall with the leaves turn colors.  Down side is all the leaves, acorns and pine needles all over the trail!
Title: Re: BigDaddy - Faster, Stronger!
Post by: FLEX on October 17, 2012, 08:48:54 PM
Nice farmer tan in new avi.   ;D
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 18, 2012, 01:18:37 PM
10/18/2012 Run During Lunch

Ran 5.2 miles in 44:13, 8:30 miles.  Good run today.  We started out a little slow, but made up for it by doing the last mile in 7:56!  Great weather today for a run, I should have gone with the sleeveless shirt,  but even with sleeves it wasnt too bad.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 18, 2012, 01:20:16 PM
Nice farmer tan in new avi.   ;D

I knew someone would be along with the "strong farmer tan" comment, or something like it.  :)  I've worked hard for my shoulders and arms, and there was no way I hiding them all summer!

Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 19, 2012, 08:54:05 AM
10/19/2012 Day 2 of my 4 day split

Got the gym at 5:20am.   

* Stretch

* Cardio
          30 minutes on the ellipse machine

* Barbell Bench Press
          12 @ bar
          10 @ 135
          10 @ 185
          10 @ 205
          10 @ 225
          9 @ 235
          9 @ 230
          10 @ 225
          10 @ 185
          10 @ 135

* Hanging Leg Raises / Hanging Knee Raises
          5 * 15 / 15

* Dumbbell Incline Press
          10 @ 50
          10 @ 65
          10 @ 75
          10 @ 75
          10 @ 75
          10 @ 75 :)
          10 @ 60

* Straight Leg Dead Lifts
          10@bar
          10@135
          10@185
          10@235
          10@265
          10@285 
          10@305   
          10@325
          10@235

* Dumbbell incline chest fly
           10@30
           10@40
           10@50
           10@50
           10@50
           10@45

* Chest Dips
          10,10,10,10,10

* Pushups and Decline Situps
          5 * 15 / 20

* Stretch

Workout totaled 2 hours.

Weighed in at 242lbs after the workout. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 20, 2012, 10:06:13 AM
10/20/2012 Day 3 of my 4 day split

Got to the Gym at 6:15am. 

* Stretch

* Cardio
          37 minutes running on the track and hitting the heavy  bag.

* Skull Crushers
          12 @ 40
          10 @ 60
          10 @ 70
          10 @ 80
          10 @ 80
          10 @ 80
          10 @ 60
           
* Barbell Squats
          10@nothing
          10@bar
          10@95
          10@135
          10@185
          10@225
          10@245
          10@255
          10@265
          9@275 :)
          10@205
          10@155

* Decline Situps
          20 +40 lbs
          5 * 20 +50 lbs :)

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          10 @ 70
          10 @ 95
          10 @ 105
          10 @ 110
          10 @ 115
          9 @ 120 :)
          10 @ 95
   
* Calf Extensions on Icarian seated incline machine
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400

* Close Grip Bench Press
          10 @ bar
          10 @ 135
          10 @ 185
          10 @ 205
          9 @ 215
          10 @ 205
          10 @ 185
          10 @ 135

* Single Leg Step Ups, 24 box/ Side Bends with Dumbbell
          10 / 10 @ 50
          10 + 30lbs / 10 @ 50
          10 + 40lbs / 10 @ 50
          10 + 50lbs / 10 @ 50
          10 + 60lbs :) / 10 @ 50
          10 / 10 @ 50

* Lower Back Extensions / Standing Overhead One-Arm Triceps Extensions
          10 + 100lbs / 10 @ 30
          10 + 100lbs / 10 @ 35
          10 + 100lbs / 9 @ 40 :)
          10 + 100lbs / 10 @ 30

* Stretch

Workout Totaled 2 hours  25 minutes.

Weighed in at 241 after the workout. 

Great workout this morning.   Made a bunch of gains, and had tons of energy. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 20, 2012, 02:03:16 PM

10/20/2012 Bike During Lunch

Rode 25.3 miles in 93:00.  16.3 mph average.   HRM says 1352 calories!  Great ride today, Longest ride yet and my most interesting.   The bike trail was a little damp and has quite a few leaves on it.  About 20 miles into the ride, I was messing around with my bike computer, and dropped my front wheel off the trail, into the even wetter grass and leaves.   This resulted in me quickly going sideways, and then sliding down the bike trail at about 20 mph.....  Luckily, I just leaned back and slid on my butt and biking gloves, and the wet leaves on the trail kept me from getting any road rash.   Other than a ruined pair of biking shorts, and a bruised butt, I came out of it fine.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 22, 2012, 09:47:09 AM
10/22/2012 Day 4 of my 4 day split

Got to the Gym at 5:20am.  Still a little sore from the wipe out on the bike Saturday, but nothing major.

 * Stretch

* Cardio
          30 minutes on the upright stationary bike.

* Seated Dumbbell Shoulder Press
          10@40
          10@55
          10@65
          10@70
          10@70
          10@70
          10@60

* Upright Barbell Rows
          10@65
          10@95
          10@115
          10@135
          10@140
          8@145 :)

          10@115
          10@95
       
* Hanging Leg Lifts / Hanging Knee Lifts
          5 * 15 / 15

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          10@25 / 10@25
          10@35 / 10@35
          10@40 / 10@40
          10@40 / 10@40
          10@35 / 10@35
          10@30 / 10@30

* Face Pulls
          10@67.5
          10@87.5
          10@97.5
          10@100
          10@102.5 :)

          10@77.5

* Quad Extensions, single leg
         10@70
         10@110
         10@130
         10@150 
         10@160
         10@140 
         10@110

* Barbell Shoulder Shrugs
          10@225
          10@315
          10@405
          10@495
          10@565
          10@585
          8@605 :)

          10@405
          Straps @ 405, Belt @ 565

* Standing Overhead Barbell Press
          20@bar
          12@75
          10@95
          10@115
          10@125
          9@130
          7@135 :)

          10@115
          10@95

 * Stretched

Workout Totaled 2 hrs. 10 min.

Weighed in at 245 post workout.

Great workout this morning!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 22, 2012, 01:30:18 PM
10/22/2012 Run During Lunch

Ran 5.2 miles in 43:00, 8:16 miles.  All my running partners bailed on me, so I just went out and burned it today!  That is the fastest Ive run this loop in over a month, and only 7 seconds off my best time.   Perfect weather and scenery for running today.  Fall in New England makes for great running!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 23, 2012, 09:39:53 AM
10/23/2012 Day 1 of my 4 day split

Got to the gym at 5:05am. 

 * Stretch

* Cardio
         32 minutes on the step mill.  I started doing intervals on the step mill, brutal!

* Narrow, Prone grip Pulldowns
          10@120
          10@160
          10@190
          10@210 
          9@230 :)
          10@220 :)
          10@210 :)

          10@160

 * Dumbbell Preacher Curls
          10@30         
          10@40           
          10@45           
          10@45
          10@35         

* Wide grip Pulldowns
          10@120
          10@150
          10@170
          9@180
          9@190 :) 
          8@190 :)

          10@140

* Decline Situps
          5 * 20 + 50 lbs

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@135
          10@180
          10@225
          10@250 
          10@260
          10@270
          10@225

* Incline bench dumbbell curls
          10@30
          10@35
          10@40
          10@40
          9@40 :)
          10@30

* Flite Plate Loaded Standing Squat Machine
          10@machine
          10@290
          10@580
          10@760         
          10@940         
          10@1030
          10@1030
          10@760

* Bent Over T-Bar Rows / Dumbbell Side Bends
          10@45 / 10 @ 50
          10@90 / 10 @ 50
          10@135 / 10 @ 50
          10@160 / 10 @ 50
          10@180 / 10 @ 50
          10@190 / 10 @ 50
          10@135 / 10 @ 50

* Stretched

Workout Totaled 2 hours and 25 minutes.

Weighed in at 243 after the workout. 

Great workout today.  Made some good gains on the lat pulldowns. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 24, 2012, 08:36:30 AM
10/24/2012 Day 2 of my 4 day split

Got the gym at 5:20am.   

* Stretch

* Cardio
          32 minutes running on the track and hitting the heavy bag

* Barbell Bench Press
          12 @ bar
          10 @ 135
          10 @ 185
          10 @ 205
          10 @ 225
          10 @ 230
          9 @ 235
          8 @ 240 :)
          10 @ 195
          10 @ 155

* Hanging Leg Raises / Hanging Knee Raises
          5 * 15 / 15

* Dumbbell Incline Press
          10 @ 50
          10 @ 65
          10 @ 70
          10 @ 70
          10 @ 70
          10 @ 70
          10 @ 60

* Straight Leg Dead Lifts
          10@bar
          10@135
          10@185
          10@235
          10@265
          10@295 
          10@315   
          9@335 :)
          10@235

* Dumbbell incline chest fly
           10@30
           10@40
           10@45
           10@50
           10@50
           10@40

* Chest Dips
          5 * 8

* Pushups and Decline Situps
          5 * 15 / 20

* Stretch

Workout totaled 2 hours 5 minutes.

Weighed in at 239lbs after the workout. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 24, 2012, 01:39:42 PM

10/24/2012 Bike During Lunch

Rode 15.8 miles in 57:13.  16.6 mph average.   Good ride today, even though it was a little gloomy and cold.   I went it alone, but managed to keep up a pretty good pace.  I also managed to not wipe out this time :) 
Title: Re: BigDaddy - Faster, Stronger!
Post by: Little Tim on October 24, 2012, 07:37:06 PM
Quote
9@335

Great job on the SLDL's! 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 25, 2012, 01:16:50 PM
10/25/2012 Run During Lunch

Ran 5.2 miles in 41:37, 8:00 miles.  We beat our best time by a minute and 20 seconds!  I guess my running buddy isnt slowing me down, he blew my doors off for the first 3 miles, and it took me the next mile to catch him.   Great last run before the 5K on Sunday.  Sub 24:00 here I come!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 26, 2012, 09:12:24 AM
10/26/2012 Day 3 of my 4 day split

Got to the Gym at 5:30am. 

* Stretch

* Cardio
          30 minutes on the ellipse machine.

* Standing Overhead Barbell Tricep Extensions
          12 @ 40
          10 @ 60
          10 @ 70
          10 @ 80
          10 @ 90
          10 @ 80
          10 @ 80
          I must have tweaked a muscle in my rib cage when I wiped out on the bike last weekend, because its been sore all week.  I tried the first set as my normal skull crushers, and lying back with the weight and sitting up with it really tweaked it, so I did the rest standing.
           
* Barbell Squats
          10@nothing
          10@bar
          10@95
          10@135
          10@185
          10@225
          10@245
          10@265
          10@275
          9@285 :)
          10@205
          10@155

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          10 @ 70
          10 @ 95
          10 @ 105
          10 @ 115
          10 @ 120
          10 @ 95
   
* Calf Extensions on Icarian seated incline machine
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400

* Close Grip Bench Press
          10 @ bar
          10 @ 135
          10 @ 185
          10 @ 195
          10 @ 205
          10 @ 205
          10 @ 135

* Decline Situps
          5 * 30

* Single Leg Step Ups, 24 box
          10
          10 + 40lbs
          10 + 50lbs
          10 + 60lbs
          10

* Lower Back Extensions
          5 * 20

* Icarian Flat Tricep Extension Machine
          10 @ 60
          10 @ 80
          10 @ 100
          10 @ 110
          10 @ 120
          10 @ 120
          10 @ 90

* Stretch

Workout Totaled 2 hours 30 minutes.

Weighed in at 240 after the workout. 

Decent workout.  Happy with the progress on the squats, everything else was flat.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 26, 2012, 02:16:13 PM
10/26/2012 Bike During Lunch

Rode 20.3 miles in 74:13.  16.4 mph average.   Good ride today.    I was solo again today, I think my riding buddies are afraid of the cold and leaves.  I must say though, that I got hit in the helmet with a small falling branch, and it startled me, as I didnt see it, just felt/heard it hit me.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 27, 2012, 10:13:56 AM
10/27/2012 Day 4 of my 4 day split

Got to the Gym at 6:30am. 

 * Stretch

* Cardio
          27 minutes on the step mill.  Ive been doing intervals and I beat myself up today!

* Seated Dumbbell Shoulder Press
          10@35
          10@45
          10@55
          10@65
          10@65
          10@65
          10@65
          10@50

* Upright Barbell Rows
          10@bar
          10@65
          10@95
          10@115
          10@125
          10@135
          10@140
          10@115
       
* Decline Situps
          4 * 50

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          10@20 / 10@20
          10@25 / 10@25
          10@30 / 10@30
          10@35 / 10@35
          10@30 / 10@30
          10@25 / 10@25

* Face Pulls
          10@52.5
          10@62.5
          10@72.5
          10@82.5
          10@87.5
          10@92.5
          10@72.5

* Quad Extensions, single leg
         10@70
         10@90
         10@110
         10@130 
         10@140
         10@150 
         10@110

* Barbell Shoulder Shrugs
          10@225
          10@315
          10@405
          10@405
          10@405
          10@405
          10@315
          Straps @ 405

* Hammer Strength Behind the Head Press
          12@50
          10@100
          10@120
          10@140
          10@160
          10@160
          10@100

 * Stretched

Workout Totaled 2 hrs. 10 min.

Weighed in at 240 post workout.

Took it somewhat easy today,  with the race tomorrow, and my side still bugging me.  I think after the race its time for a deload.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 27, 2012, 01:49:51 PM
10/27/2012 Bike During Lunch

Rode 19.15 miles in 68:54.  16.7 mph average.   Great ride today, I was flying.  Wore the long sleeve shirt today, so I wasnt cold either :).  Most of the trees along the rail trail have already dropped their leaves, so they are starting to get cleared off by people using it.  Another week or 2, and it should be good again!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 28, 2012, 04:29:57 PM
10/28/2012 5K Race

Ran the Ashland 5K in 23:22. That is a new record for me. 7:32 miles!  I was 9th out of 22 in my age group and 9th in my age group, and 33rd out 259 overall.  My goal was sub 24, so I crushed it!
Title: Re: BigDaddy - Faster, Stronger!
Post by: Bando on October 28, 2012, 05:01:27 PM
10/28/2012 5K Race
Ran the Ashland 5K in 23:22. That is a new record for me. 7:32 miles!  I was 9th out of 22 in my age group and 9th in my age group, and 33rd out 259 overall.  My goal was sub 24, so I crushed it!

Nice! Faster than my best time by almost a minute.

You must have some pretty fast dudes in your area to only come in 9/22 with a sub 24.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 29, 2012, 08:58:08 AM
10/29/2012 Day 1 of my 4 day split - Deload

Got to the gym at 5:35am. 

 * Stretch

* Cardio
         42 minutes on upright stationary bike.

* Narrow, Prone grip Pulldowns
          15@100
          15@120
          15@120
          15@120
          15@120
          15@100

 * Dumbbell Preacher Curls
          15@20         
          15@25           
          15@25           
          15@25           
          15@25           

* Wide grip Pulldowns
          15@90
          15@110
          15@110
          15@110
          15@110
          15@90

* Decline Situps
          5 * 50

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          15@45
          15@90
          15@115
          15@115
          15@115
          15@115
          15@90

* Incline bench dumbbell curls
          15@20
          15@25
          15@25
          15@25
          15@20

* Leg Press Machine, Plate Weight Only
          15@90
          15@180
          15@270
          15@360
          15@360
          15@360
          15@270

* Bent Over T-Bar Rows
          15@45
          15@90
          15@90
          15@90
          15@90
          15@45

* Stretched

Workout Totaled 2 hours.

Weighed in at 244 after the workout. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 29, 2012, 08:58:50 AM
10/28/2012 5K Race
Ran the Ashland 5K in 23:22. That is a new record for me. 7:32 miles!  I was 9th out of 22 in my age group and 9th in my age group, and 33rd out 259 overall.  My goal was sub 24, so I crushed it!

Nice! Faster than my best time by almost a minute.

You must have some pretty fast dudes in your area to only come in 9/22 with a sub 24.

There are a lot of quick runners around here.  If I could shave off another 30 seconds, I would have been 4th in my age group.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 29, 2012, 10:32:04 AM
This is me right before the race.

(http://meifert.org/cop_mine_content/albums/userpics/normal_664362_4758250397335_1371629406_o.jpg)
Title: Re: BigDaddy - Faster, Stronger!
Post by: Bando on October 29, 2012, 02:46:09 PM
dude, your nipples are in the wrong place
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 29, 2012, 02:58:04 PM
dude, your nipples are in the wrong place

You try losing 260lbs and see what your skin does!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 30, 2012, 01:47:10 PM
10/30/2012 Day 2 of my 4 day split - Deload

Got the gym at 6:05am.   I just did not want to get up this morning!

* Stretch

* Cardio
          32 minutes on the step mill

* Barbell Bench Press
          15 @ bar
          15 @ 95
          15 @ 135
          15 @ 135
          15 @ 135
          15 @ 135
          15 @ 95

* Decline Situps
          5 * 50

* Dumbbell Incline Press
          15 @ 30
          15 @ 40
          15 @ 40
          15 @ 40
          15 @ 40
          15 @ 30

* Straight Leg Dead Lifts
          15@bar
          15@95
          15@145
          15@165
          15@165
          15@165
          15@115

* Icarian Pec Fly Machine
           15@100
           15@140
           15@140
           15@140
           15@140
           15@120

* Assisted Chest Dips
          5 * 15 95 lbs

* Pushups
          5 * 15 / 20

* Cardio
          16 minutes on the ellipse machine

* Stretch

Workout totaled 2 hours 5 minutes.

Weighed in at 244lbs after the workout. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 31, 2012, 09:07:11 AM
10/31/2012 Day 3 of my 4 day split - Deload

Got to the Gym at 5:45am. 

* Stretch

* Cardio
          32 minutes on the step mill.

* Standing Overhead Barbell Tricep Extensions
          15 @ 40
          15 @ 50
          15 @ 50
          15 @ 50
          15 @ 50
          15 @ 40
           
* Barbell Squats
          15@nothing
          15@bar
          15@95
          15@115
          15@135
          15@135
          15@135
          15@135
          15@95

* Decline Situps
          5 * 50

* Seated Hammer Strength Hamstring Curls, one leg at a time
          15 @ 45
          15 @ 65
          15 @ 65
          15 @ 65
          15 @ 65
          15 @ 45
   
* Calf Extensions on Icarian seated incline machine
          15 @ 300
          15 @ 300
          15 @ 300
          15 @ 300
          15 @ 300

* Close Grip Bench Press
          15 @ bar
          15 @ 95
          15 @ 115
          15 @ 115
          15 @ 115
          15 @ 115
          15 @ 95

* Single Leg Step Ups, 24 box
          5 * 15

* Lower Back Extensions
          5 * 20

* Icarian Flat Tricep Extension Machine
          15 @ 60
          15 @ 70
          15 @ 70
          15 @ 70
          15 @ 70
          15 @ 50

* Stretch

Workout Totaled 2 hours.

Weighed in at 243 after the workout. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on October 31, 2012, 01:33:11 PM
10/31/2012 Run During Lunch

Ran 6.2 miles in 58:11, 9:23 miles.   Ran a nice, easy 10k on the rail trail during lunch.  The trail is absolutely trashed after the storm on Monday.  If I want to ride at work in the near future, its going to have to be on the roads.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 01, 2012, 12:52:12 PM
11/1/2012 Run During Lunch

Ran 5.2 miles in 47:10, 9:04 miles.   Ran the normal lunch time route today.  Took it easy again, and had a good run.  My running buddy and I are talking about doing a half marathon next year.....
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 02, 2012, 09:36:36 AM
11/2/2012 Day 4 of my 4 day split Deload

Got to the Gym at 5:40am. 

 * Stretch

* Cardio
          38 minutes running on the track and hitting the heavy bag.

* Seated Dumbbell Shoulder Press
          15@30
          15@40
          15@40
          15@40
          15@40
          15@30

* Upright Barbell Rows
          15@bar
          15@65
          15@75
          15@75
          15@75
          15@55
       
* Decline Situps
          5 * 60

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          15@15 / 15@15
          15@20 / 15@20
          15@20 / 15@20
          15@20 / 15@20
          15@15 / 15@15

* Face Pulls
          15@55
          15@60
          15@60
          15@60
          15@50

* Quad Extensions, single leg
         15@50
         15@70
         15@75
         15@75
         15@75
         15@60

* Barbell Shoulder Shrugs
          15@135
          15@225
          15@275
          15@275
          15@275
          15@225

* Standing Overhead Barbell Press
          15@bar
          15@65
          15@70
          15@70
          15@70
          15@bar

* Cardio
          15 minutes on the ellipse machine.

 * Stretched

Workout Totaled 2 hrs. 10 min.

Weighed in at 241 post workout.

Thats one cycle on deload, one more to go.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 02, 2012, 01:39:54 PM
11/2/2012 Bike During Lunch

Rode 19.3 miles in 69:04.  16.8 mph average.   Great ride today.  Went with another guy from work on a road ride today.   A lot less flat than the rail trail, but a nice ride overall.  Man do you get flying down those hills!  Amazingly enough, most of the Massachusetts drivers were actually very courteous.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 03, 2012, 08:53:48 AM
11/3/2012 Day 1 of my 4 day split - Deload

Got to the gym at 6:00am. 

 * Stretch

* Cardio
         32 minutes on the step mill.

* Narrow, Prone grip Pulldowns
          15@100
          15@130
          15@130
          15@130
          15@130
          15@100

 * Dumbbell Preacher Curls
          15@20         
          15@25           
          15@30           
          15@30           
          15@30           
          15@25           

* Wide grip Pulldowns
          15@90
          15@110
          15@110
          15@110
          15@110
          15@90

* Decline Situps
          5 * 65

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          15@45
          15@90
          15@115
          15@115
          15@115
          15@90

* Incline bench dumbbell curls
          15@20
          15@25
          15@25
          15@25
          15@20

* Leg Press Machine, Plate Weight Only
          15@90
          15@180
          15@270
          15@360
          15@360
          15@360
          15@270

* Bent Over T-Bar Rows
          15@45
          15@90
          15@100
          15@100
          15@100
          15@90

* Stretched

Workout Totaled 2 hours.

Weighed in at 240 after the workout. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 04, 2012, 08:03:01 AM
11/4/2012 Run Before Church

Ran 6.0 miles in 53:53.  8:59 miles.   Good run this morning.  Its been quite a while since Ive taken a Sunday Morning Run.  It was chilly this morning, 37 degrees, so I had to break into the winter running gear.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 05, 2012, 09:29:36 AM
11/5/2012 Day 2 of my 4 day split - Deload

Got the gym at 5:45am.   

* Stretch

* Cardio
          35 minutes on the upright stationary bike.

* Barbell Bench Press
          15 @ bar
          15 @ 95
          15 @ 135
          15 @ 145
          15 @ 145
          15 @ 145
          15 @ 115

* Decline Situps
          5 * 70

* Dumbbell Incline Press
          15 @ 35
          15 @ 45
          15 @ 50
          15 @ 50
          15 @ 50
          15 @ 40

* Icarian Pec Fly Machine
           15@110
           15@140
           15@160
           15@160
           15@160
           15@120

* Straight Leg Dead Lifts
          15@bar
          15@135
          15@185
          15@185
          15@185
          15@185
          15@135

* Assisted Chest Dips
          5 * 15 95 lbs

* Pushups/Dumbbell Side Bends
          15 / 15 @ 45
          15 / 15 @ 45
          15 / 15 @ 45
          15 / 15 @ 45
          15 / 15 @ 45

* Stretch

Workout totaled 2 hours.

Weighed in at 241lbs after the workout. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 05, 2012, 01:13:13 PM
11/5/2012 Run During Lunch

Ran 5.2 miles in 43:40.  8:24 miles.   Great run this afternoon.  I forgot my arm band, so I couldnt wear my phone, so I just set out at what I felt was a comfortable pace, and ended up under 8:30s, which is awesome! 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 06, 2012, 09:18:52 AM
11/6/2012 Day 3 of my 4 day split - Deload

Got to the Gym at 5:35am. 

* Stretch

* Cardio
          32 minutes on the step mill.

* Standing Overhead Barbell Tricep Extensions
          15 @ 40
          15 @ 50
          15 @ 50
          15 @ 50
          15 @ 50
          15 @ 40
           
* Barbell Squats
          15@nothing
          15@bar
          15@95
          15@145
          15@145
          15@145
          15@145
          15@95

* Decline Situps
          4 * 100

* Seated Hammer Strength Hamstring Curls, one leg at a time
          15 @ 45
          15 @ 65
          15 @ 65
          15 @ 65
          15 @ 65
          15 @ 45
   
* Calf Extensions on Icarian seated incline machine
          15 @ 300
          15 @ 300
          15 @ 300
          15 @ 300
          15 @ 300

* Close Grip Bench Press
          15 @ bar
          15 @ 95
          15 @ 135
          15 @ 135
          15 @ 135
          15 @ 135
          15 @ 115

* Single Leg Step Ups, 24 box/Dumbbell Side Bends
          15 / 15 @ 50
          15 / 15 @ 50
          15 / 15 @ 50
          15 / 15 @ 50

* Lower Back Extensions
          4 * 25

* Icarian Flat Tricep Extension Machine
          15 @ 60
          15 @ 80
          15 @ 80
          15 @ 80
          15 @ 80
          15 @ 60

* Stretch

Workout Totaled 2 hrs 10 min.

Weighed in at 241 after the workout. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 06, 2012, 01:46:01 PM
11/6/2012 Bike During Lunch

Rode 19.2 miles in 68:33.  16.8 mph average.   Another great ride today.  Went with 2 guys from work, and they pushed me hard today.  Both are much more serious cyclists than I am.  On top of that, it was leg day at the gym this morning!  I need to work on my hill climbing, I just cant hang with them on the hills.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 07, 2012, 09:27:11 AM
11/7/2012 Day 4 of my 4 day split Deload

Got to the Gym at 5:40am. 

 * Stretch

* Cardio
          45 minutes running on the track and hitting the heavy bag.

* Seated Dumbbell Shoulder Press
          15@35
          15@45
          15@45
          15@45
          15@45
          15@35

* Upright Barbell Rows
          15@bar
          15@65
          15@85
          15@85
          15@85
          15@85
          15@65
       
* Decline Situps
          3 * 100

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          15@15 / 15@15
          15@20 / 15@20
          15@20 / 15@20
          15@20 / 15@20
          15@15 / 15@15

* Face Pulls
          15@50
          15@60
          15@60
          15@60
          15@50

* Quad Extensions, single leg
         15@60
         15@80
         15@80
         15@80
         15@80
         15@60

* Barbell Shoulder Shrugs
          15@135
          15@225
          15@315
          15@315
          15@315
          15@315

* Standing Overhead Barbell Press
          15@bar
          15@65
          15@75
          15@75
          15@75
          15@65


 * Stretched

Workout Totaled 2 hrs.

Weighed in at 242 post workout.

Thats it for the deload.  Tomorrow is a day off from lifting, and then back to the fun!

R: 17.2 B: 48.5
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 09, 2012, 09:15:19 AM
11/9/2012 Day 1 of my 4 day split

Got to the gym at 5:20am.   De-load is over, we now resume our scheduled lifting!

 * Stretch

* Cardio
         33 minutes on the upright stationary bike.

* Narrow, Prone grip Pulldowns
          10@120
          10@160
          8@190
          8@210
          6@230
          6@230
          6@230
          8@210
          10@160

 * Ez-Curl Bar Narrow Grip Preacher Curls
          10@50         
          10@70           
          8@80           
          8@90           
          8@100           
          8@100
          10@70           

* Wide grip Pulldowns
          10@120
          10@150
          8@170
          7@190
          6@190
          6@190
          10@130

* Decline Situps
          3 * 100

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@135
          10@180
          8@225
          8@225
          8@225
          10@180

* Incline bench dumbbell curls
          10@30
          8@35
          6@40
          6@40
          8@35
          10@30

* Leg Press Machine, Plate Weight Only
          10@nothing
          10@200
          10@400
          8@580
          6@670
          6@670
          6@670
          8@580
          10@400

* Bent Over T-Bar Rows
          10@45
          10@90
          10@135
          8@180
          6@190
          6@200
          6@200
          10@135

* Stretched

Workout Totaled 2 hrs 20 min.

Weighed in at 242 after the workout. 

Damn, it felt good to get back to the heavy lifting.  I know the de-loads are good for you, but the high-rep/light weight just doesnt give you that pump!  My right side is still a tiny bit sore, but much, much better than it was 2 weeks ago.

R: 17.2 B: 58.5
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 09, 2012, 01:23:09 PM
11/9/2012 Run During Lunch

Ran 5.2 miles in 45:03.  8:39 miles.   Good run this afternoon.   Weather was awesome compared to the previous 2 days.

R: 22.4 B: 58.5
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 10, 2012, 10:49:40 AM
11/10/2012 Day 2 of my 4 day split

Got the gym at 5:55am.   

* Stretch

* Cardio
          27 minutes on the step mill.

* Barbell Bench Press
          10 @ bar
          10 @ 135
          10 @ 185
          8 @ 225
          6 @ 235
          6 @ 240
          6 @ 235
          8 @ 225
          10 @ 185

* Cable Crunches
          30 @ 75
          25 @ 90
          25 @ 90
          25 @ 90
          25 @ 90

* Dumbbell Incline Press
          10 @ 50
          10 @ 60
          8 @ 70
          8 @ 75
          6 @ 80
          6 @ 80
          8 @ 75
          10 @ 60

* Straight Leg Dead Lifts
          10@bar
          10@135
          10@205
          8@255
          6@285
          6@305
          6@325
          6@335
          10@255

* Dumbbell Chest Fly
           10 @ 30
           10 @ 40
           8 @ 50
           8 @ 50
           8 @ 50
           10 @ 40

* Pushups/Decline Sittups
          5 * 18 / 20

* Stretch

Workout totaled 1 hr 55 min.

Weighed in at 239lbs after the workout. 

Hells Yeah, awesome workout this morning.  Feels great to be back at the heavy lifting.  I havent put up the 80s on the incline press in quite a while.  Felt good! 

R: 22.4 B: 58.5
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 11, 2012, 08:20:18 AM
11/11/2012 Run Before Church

Ran 6.7 miles in 61:39.  9:12 miles.   Good run this morning.  I decided to stretch out the distance.  Its been quite a while since Ive run anything over 6 miles.   Felt Good.

R: 29.1 B: 58.5
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 12, 2012, 09:30:29 AM
11/12/2012 Day 3 of my 4 day split

Got to the Gym at 5:30am. 

* Stretch

* Cardio
          30 minutes on the ellipse machine.

* Standing Overhead Barbell Tricep Extensions
          10 @ 50
          10 @ 70
          8 @ 80
          8 @ 90
          6 @ 100
          6 @ 100
          8 @ 90
          10 @ 70
           
* Barbell Squats
          10@nothing
          10@bar
          10@95
          10@135
          10@185
          8@225
          6@245
          6@255
          6@265
          6@275
          8@225
          10@185

* Decline Situps
          3 * 100

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          10 @ 80
          8 @ 105
          6 @ 115
          6 @ 120
          6 @ 115
          10 @ 80
   
* Calf Extensions on Icarian seated incline machine
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400

* Close Grip Bench Press
          10 @ bar
          10 @ 135
          10 @ 165
          8 @ 185
          6 @ 205
          6 @ 215
          6 @ 205
          10 @ 165

* Lower Back Extensions /Dumbbell Side Bends
          10 + 90lbs / 10 @ 50
          10 + 90lbs / 10 @ 50
          10 + 90lbs / 10 @ 50
          10 + 90lbs / 10 @ 50
          10 + 90lbs / 10 @ 50

* Icarian Flat Tricep Extension Machine / Lunges
          10 @ 80 / 10
          8 @ 100 / 10
          6 @ 120 / 10
          6 @ 130 / 10
          8 @ 100 / 10

* Stretch

Workout Totaled 2 hrs 15 min.

Weighed in at 242 after the workout. 

Great workout today!

R: 29.1 B: 58.5
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 12, 2012, 01:49:25 PM
11/12/2012 Run During Lunch

Ran 7.43 miles in 67:30.  9:05 miles.   Awesome run! :)  The weather was so nice, I just kept going.  That is longest run I have done yet!  Dont know if It was a good idea after yesterdays 6.7 and todays killer leg workout, but what the heck!  Felt good the whole time and my pace was consistent.

R: 36.53 B: 58.5
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 13, 2012, 11:08:15 AM
11/13/2012 Day 4 of my 4 day split

Got to the Gym at 5:45am. 

 * Stretch

* Cardio
          32 minutes on the upright stationary bike.

* Seated Dumbbell Shoulder Press
          10@40
          10@55
          8@65
          0@70 :(
          6@65
          6@65
          6@65
          6@65
          10@55

* Upright Barbell Rows
          10@65
          10@95
          8@115
          6@135
          6@140
          6@145
          6@135
          10@95
       
* Hanging Leg Raises/Hanging Knee Raises
          5 * 12/12

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          10@20 / 10@20
          8@30 / 8@30
          6@35 /6@35
          6@40 /6@40
          6@40 /6@40
          10@25 / 10@25

* Face Pulls
          10 @ 67.5
          8 @ 82.5
          6 @ 97.5
          6 @ 102.5
          6 @ 107.5
          10 @ 82.5

* Quad Extensions, single leg
         10 @ 70
         8 @ 110
         6 @ 130
         6 @ 150
         6 @ 160
         6 @ 165
         10 @ 110

* Barbell Shoulder Shrugs
          10 @ 225
          10 @ 315
          8 @ 405
          6 @ 495
          6 @ 545
          6 @ 545
          6 @ 495
          10 @ 405

* Standing Overhead Barbell Press
          10 @ 65
          10 @ 95
          8 @ 105
          6 @ 115
          6 @ 125
          6 @ 125
          6 @ 115
          10 @ 95

 * Stretched

Workout Totaled 2 hrs 15 min.

Weighed in at 240 post workout.

Awesome workout today.  Great first week back from the deload.   70s didnt want to go on the overhead press, but I got 5 good sets with the 65s so Im happy with the effort.  Good lifts everywhere else.

R: 36.53 B: 68.0
Title: Re: BigDaddy - Faster, Stronger!
Post by: FLEX on November 13, 2012, 07:39:06 PM
How did ya get 8 reps @ 65 and zero @ 70?

Couldn't launch them up?
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 14, 2012, 09:47:20 AM
11/14/2012 Day 1 of my 4 day split

Got to the gym at 5:55am.   Running a little late this morning.

 * Stretch

* Cardio
         30 minutes on the step mill.

 * Ez-Curl Bar Narrow Grip Preacher Curls
          10@50         
          10@70           
          8@90           
          6@100         
          6@100           
          6@100
          10@70           

* Narrow, Prone grip Pulldowns
          10@120
          10@160
          8@190
          6@210
          6@230
          4@240
          5@230
          6@210
          10@160

* Decline Situps
          3 * 100

* Wide grip Pulldowns
          10@120
          10@150
          8@170
          6@180
          6@190
          6@200
          6@190
          10@140

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@135
          10@180
          8@225
          6@250
          6@275
          6@285
          8@225

* Incline bench dumbbell curls
          10@25
          8@35
          6@40
          6@45
          6@40
          6@40
          10@30

* Leg Press Machine, Plate Weight Only
          10@nothing
          10@180
          10@270
          10@360
          8@450
          6@540
          6@540
          6@540
          10@360

* Bent Over T-Bar Rows/Dumbbell Side Bends
          10@45 / 10
          10@90 / 10
          10@135 / 10
          8@180 / 10
          6@195 / 10
          6@205 / 10
          6@205 / 10
          6@180 / 10
          10@135 / 10

* Stretched

Workout Totaled 2 hrs 20 min.

Weighed in at 243 after the workout. 

Good workout today.  Made some gains here and there and got a compliment on my shoulders!

R: 36.53 B: 68.0
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 14, 2012, 09:48:11 AM
How did ya get 8 reps @ 65 and zero @ 70?

Couldn't launch them up?

Yeah, they just wouldn't go.  I was hitting the 70's pretty regularly before the deload, so I figure they will go next time around.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 14, 2012, 01:44:20 PM
11/14/2012 Bike During Lunch

Rode 19.2 miles in 71:58.  15.9 mph average.   Good ride today.  It was a little slower than the last 2, Im going to blame the winds :)
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 15, 2012, 01:42:34 PM
11/15/2012 Run During Lunch

Ran 7.4 miles in 68:05.  9:12 miles.   Good run today!  I spent the last 3 days telling my running buddy we were going to do 9 today, so when I said, ok, how about 7 instead of our normal 5, he went for it.   

R: 43.93 B: 87.2
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 16, 2012, 09:30:10 AM
11/16/2012 Day 2 of my 4 day split

Got the gym at 6:05am.   

* Stretch

* Cardio
          30 minutes on the ellipse machine.

* Barbell Bench Press
          12 @ bar
          10 @ 135
          10 @ 185
          8 @ 225
          6 @ 235
          5 @ 245 :)
          6 @ 240 :)
          6 @ 235
          8 @ 225
          10 @ 185

* Hanging Leg Raises/Hanging Knee Raises
          5 * 12/12

* Dumbbell Incline Press
          10 @ 50
          10 @ 60
          8 @ 70
          6 @ 75
          6 @ 75
          6 @ 75
          6 @ 75
          10 @ 60

* Straight Leg Dead Lifts
          10@bar
          10@135
          10@185
          8@235
          6@285
          6@305
          6@325
          6@345 :)
          8@285
          10@235

* Cable Chest Fly High/Mid-Chest/Low
           10/10/10 @ 45
           8/8/8 @ 50
           8/8/8 @ 50
           8/8/8 @ 50
           10/10/10 @ 45
           Read about these in an article yesterday, you super set doing chest flys face height, then midchest, then down low.  Man does it really blast the pecs.  I like it!

* Chest Dips
         5 * 10

* Pushups/Decline Sittups
          5 * 15 / 20

* Stretch

Workout totaled 2 hr 15 min.

Weighed in at 242lbs after the workout. 

Good workout this morning.  Made a few gains, but some of the lifts were a real chore this morning.  Looking forward to the weekend and a short week next week!

R: 43.93 B: 87.2
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 16, 2012, 01:28:31 PM
11/16/2012 Bike During Lunch

Rode 19.2 miles in 72:10.  15.9 mph average.   Good ride today.  I was feeling a little whupped today, so I took it a little easy, but still turned in a decent pace.   Double socks are definitely the way to go for riding in the cold, my feet stay nice and warm!

R: 43.93 B: 106.4
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 17, 2012, 10:08:57 AM
11/17/2012 Day 3 of my 4 day split

Got to the Gym at 6:20am. 

* Stretch

* Cardio
          32 minutes on the upright stationary bike.

* Standing Overhead Barbell Tricep Extensions
          10 @ 50
          10 @ 60
          8 @ 70
          6 @ 80
          6 @ 90
          6 @ 90
          6 @ 80
          10 @ 60
           
* Barbell Squats
          10@nothing
          10@bar
          10@95
          10@135
          10@185
          8@225
          8@245
          6@255
          6@265
          6@275
          6@285 :)
          6@295 :)
          8@225
          10@185

* Decline Situps
          3 * 100

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          10 @ 80
          8 @ 105
          6 @ 115
          6 @ 125
          6 @ 130 :)
          6 @ 125 :)
          10 @ 80
   
* Calf Extensions on Icarian seated incline machine
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400

* Close Grip Bench Press
          10 @ bar
          10 @ 135
          8 @ 185
          6 @ 205
          6 @ 215
          5 @ 225 :)
          6 @ 215
          10 @ 155

* Lower Back Extensions
          5 * 8 + 110lbs

* Icarian Flat Tricep Extension Machine / Lunges
          10 @ 80 / 10
          10 @ 110 / 10
          8 @ 130 / 10
          6 @ 150 :) / 10
          6 @ 160 :) / 10
          6 @ 150 :) / 10
          10 @ 100 / 10

* Stretch

Workout Totaled 2 hrs 30 min.

Weighed in at 241 after the workout. 

Awesome workout today.  I just kept putting more and more weight on the squats and kept cranking out the reps!  Good gains elsewhere as well.  Left with a great pump!

R: 43.93 B: 97.2
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 19, 2012, 09:24:14 AM
11/19/2012 Day 4 of my 4 day split

Got to the Gym at 5:30am. 

 * Stretch

* Cardio
          32 minutes on the step mill.

* Seated Dumbbell Shoulder Press
          10@40
          10@55
          8@65
          8@70 :)
          7@70
          6@70
          6@70

          10@60
          70s went up for 4 sets today, just needed to get my head in the game!

* Upright Barbell Rows
          10@65
          10@95
          8@115
          6@135
          6@145
          5@150 :)
          6@140

          10@115
       
* Hanging Leg Raises/Hanging Knee Raises
          5 * 15/15

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          10@20 / 10@20
          8@30 / 8@30
          6@35 /6@35
          6@40 /6@40
          6@45 /6@45 :)
          6@40 /6@40

          10@25 / 10@25

* Face Pulls
          10 @ 67.5
          8 @ 82.5
          6 @ 102.5
          6 @ 107.5
          6 @ 112.5 :)
          6 @ 112.5

          10 @ 87.5
          112.5 is the whole pully stack on this machine, with as many add on weights as I can find.  Im going to have find something to replace the face pulls if I want to keep making gains, or I can start doing them one are at a time.

* Quad Extensions, single leg
         10 @ 70
         8 @ 110
         6 @ 130
         6 @ 150
         6 @ 160
         6 @ 170 :)
         10 @ 110

* Barbell Shoulder Shrugs
          10 @ 225
          10 @ 315
          8 @ 405
          8 @ 495
          6 @ 545
          6 @ 565
          5 @ 565
          6 @ 515
          10 @ 405
          Straps at 405, Belt at 545

* Standing Overhead Barbell Press
          10 @ 65
          10 @ 85
          8 @ 105
          6 @ 115
          6 @ 125
          6 @ 130
          5 @ 135 :)

          9 @ 105

 * Stretched

Workout Totaled 2 hrs 30 min.

Weighed in at 242 post workout.

Great day today.  Showed the 70s who was boss on the overhead press.   Made gains on almost every lift.  Left the gym feeling like a boss!  Great was to start a 2 workday week!
Title: Re: BigDaddy - Faster, Stronger!
Post by: Little Tim on November 19, 2012, 09:52:12 AM
Great way to start the week. ROCK ON!!!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 19, 2012, 01:47:41 PM
11/19/2012 Run During Lunch

Ran 5.2 miles in 46:42.  8:59 miles.   Another good run today.  We went back the normal 5 mile loop for some hill work.  The wife and I are doing a 5k at 8:00am on Thanksgiving morning, but Im not going to go all out on this one.  I dont want to be all sore for Turkey Day!

R: 49.13 B: 116.4
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 19, 2012, 01:48:26 PM
Great way to start the week. ROCK ON!!!

Nothing like a bunch of gains to kick off a week, especially when tomorrow is my Friday!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 20, 2012, 09:55:04 AM

11/20/2012 Day 1 of my 4 day split

Got to the gym at 5:50am.

 * Stretch

* Cardio
         32 minutes running on the track and hitting the heavy bag.

* Narrow, Prone grip Pulldowns
          10@120
          10@160
          8@190
          6@210
          6@230
          5@240
          6@230
          6@220

          10@160

 * Ez-Curl Bar Narrow Grip Preacher Curls
          10@50         
          10@70           
          8@80           
          6@90         
          6@100           
          6@110 :)
          5@110
          6@100
           
          10@70           

* Wide grip Pulldowns
          10@120
          8@160
          6@180
          6@190
          6@200
          6@210 :)
          10@150

* Decline Situps
          3 * 100

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@180
          8@225
          6@250
          6@275
          6@285
          6@295 :)
          8@225

* Incline bench dumbbell curls
          10@30
          8@35
          6@40
          6@45
          6@45 :)
          6@40
          10@30

* Leg Press Machine, Plate Weight Only
          10@nothing
          10@180
          10@360
          8@450
          6@540
          6@590
          6@640 :)
          6@660

          10@450

* Bent Over T-Bar Rows/Dumbbell Side Bends
          10@90 / 10@50
          8@135 / 10@60
          6@180 / 10@60
          6@195 / 10@60
          6@205 / 10@60
          6@205 / 10@60
          10@135 / 10@60

* Stretched

Workout Totaled 2 hrs 30 min.

Weighed in at 241 after the workout. 

Another Good workout today.  Made some good gains, and put in a lot of solid work.  I love the first few weeks after a deload!

R: 51.63 B: 116.4
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 20, 2012, 02:00:43 PM
11/20/2012 Bike During Lunch

Rode 19.2 miles in 72:36.  15.9 mph average.   Good ride today, and nice way to finish off a short week at work.  Im taking the bike home today, and plan to do a ride around the Wachusett reservoir tomorrow.  Should be about a 22 mile ride from my house, and the weather is supposed to be decent.

R: 51.63 B: 135.6
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 21, 2012, 10:16:15 AM
11/21/2012 Day 2 of my 4 day split

Got the gym at 7:10am.  I have the day off from work today, so no need to get up super early!   

* Stretch

* Cardio
          32 minutes on the ellipse machine.

* Barbell Bench Press
          12 @ bar
          10 @ 135
          10 @ 185
          8 @ 225
          6 @ 235
          6 @ 245
          5 @ 250 :)
          6 @ 240
          6 @ 235

          8 @ 215
          10 @ 185

* Hanging Leg Raises/Hanging Knee Raises
          5 * 15/15

* Dumbbell Incline Press
          10 @ 50
          10 @ 65
          8 @ 75
          8 @ 75
          8 @ 75
          8 @ 75

          10 @ 65

* Straight Leg Dead Lifts
          10@bar
          10@135
          10@205
          8@255
          6@285
          6@315
          6@335
          6@355 :)
          8@285
          10@235

* Cable Chest Fly High/Mid-Chest/Low
           10/10/10 @ 35
           8/8/8 @ 45
           6/6/6 @ 50
           6/6/6 @ 55
           6/6/6 @ 60
           6/6/6 @ 62.5
           10/10/10 @ 45

* Pushups/Decline Sittups
          5 * 18 / 25

* Stretch

Workout totaled 2 hr 25 min.

Weighed in at 242lbs after the workout. 

Great workout this morning.  The 250 on bench felt awesome! :)  Good work elsewhere.  I tried a different set of pulley stacks for the cable flys, but I think I like the setup I used last week better.

R: 51.63 B: 135.6
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 21, 2012, 03:22:52 PM
11/21/2012 Bike Around the Reservoir

Rode 21.0 miles in 89:56.  14.0 mph average.   Took the day off from work today, and rode around the Wachusett Reservoir.  Wow, a lot more hills that I thought, and they kicked my butt.  I thought the ride I was doing at work had hills, I was wrong!  Good ride though, the hills will toughen me up.  Maybe Ill do it again this weekend if its nice.

R: 51.63 B: 156.6
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 22, 2012, 09:43:18 AM
11/22/2012 Thanksgiving Day 5K

Ran 3.1 miles in 26:30.  8:32 miles.   My wife and I ran a 5K at 8:00am this morning.  Man, were there some killer hills on this course.  The hills really slowed me down, quite a difference from the last 5K I ran, which was basically flat.

R: 54.73 B: 156.6
Title: Re: BigDaddy - Faster, Stronger!
Post by: Bando on November 22, 2012, 02:10:20 PM

R: 54.73 B: 156.6

 ???
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 22, 2012, 03:12:16 PM

R: 54.73 B: 156.6

 ???

I started tracking now many miles I run and bike each month in my journal.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 23, 2012, 10:47:37 AM

11/23/2012 Day 3 of my 4 day split

Got to the Gym at 7:30am.   Ah, I like days off from work! 

* Stretch

* Cardio
          32 minutes on the upright stationary bike.

* Ez-Curl bar Skull Crushers
          10 @ 40
          10 @ 60
          8 @ 70
          6 @ 80
          5 @ 90 :)
          6 @ 80
          6 @ 80
          6 @ 80
          10 @ 60
          My side finally felt good enough to get back to these after the bike crash last month. 
       
* Barbell Squats
          10@nothing
          10@bar
          10@95
          10@135
          10@185
          8@235
          8@255
          6@275
          6@285
          6@295
          6@305 :)
          8@255
          10@205

* Decline Situps
          3 * 100

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          10 @ 80
          8 @ 105
          6 @ 115
          6 @ 120
          6 @ 125
          6 @ 125
          10 @ 90
   
* Calf Extensions on Icarian seated incline machine
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400

* Close Grip Bench Press
          10 @ bar
          10 @ 135
          8 @ 185
          6 @ 205
          6 @ 215
          6 @ 225 :)
          6 @ 215
          10 @ 155

* Lower Back Extensions/Dumbbell Side Bends
          8 + 110lbs / 10 @ 60lbs
          8 + 110lbs / 10 @ 60lbs
          8 + 110lbs / 10 @ 60lbs
          8 + 110lbs / 10 @ 60lbs
          8 + 110lbs / 10 @ 60lbs

* Icarian Flat Tricep Extension Machine / Lunges
          10 @ 80 / 10
          10 @ 110 / 10
          8 @ 130 / 10
          6 @ 150 / 10
          6 @ 160 / 10
          6 @ 160 :)/ 10
          6 @ 160 :)/ 10
          10 @ 100 / 10

* Stretch

Workout Totaled 2 hrs 40 min.

Weighed in at 245 after the workout.   Holy too much pie after Thanksgiving dinner bloat Batman!

Great workout today.  Pushed 305 on squats and made a few other gains.  All the carbs from Thanksgiving gave me a ton of energy. 

R: 54.73 B: 166.6
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 23, 2012, 05:15:38 PM
11/23/2012 Afternoon Bike Ride

Rode 20.5 miles in 74:20.  16.5 mph average.   Had today off from work, so took another ride at home.  Took a flatter route today, I just wasnt up to tackling the hills around the reservoir again today.  Awesome weather today, almost 60!  Hard to believe its late November.

R: 54.73 B: 187.1
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 24, 2012, 04:59:38 PM
11/24/2012 Day 4 of my 4 day split

Got to the Gym at 9:20am.   Hand to drop my son off at Lego League, so that workout is much later today than usual.  It will also be a little shorter than usual, as I need to be home by 11:30.

 * Stretch

* Cardio
          20 minutes on the step mill.

* Seated Dumbbell Shoulder Press
          10@40
          10@55
          8@65
          6@70
          6@70
          6@70
          10@60

* Upright Barbell Rows
          10@65
          10@105
          8@115
          6@125
          6@135
          6@145
          10@95
       
* Hanging Leg Raises/Hanging Knee Raises
          4 * 15/15

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          10@25 / 10@25
          8@35 / 8@35
          6@40 / 6@40
          6@45 / 6@45
          6@40 / 6@40
          10@30 / 10@30

* Face Pulls, Single Arm
          10 @ 32.5
          8 @ 42.5
          6 @ 52.5
          6 @ 57.5
          6 @ 52.5
          10 @ 47.5

* Quad Extensions, single leg
         10 @ 80
         8 @ 110
         6 @ 130
         6 @ 150
         6 @ 170
         6 @ 180
         10 @ 130

* Barbell Shoulder Shrugs
          10 @ 225
          10 @ 315
          8 @ 405
          8 @ 495
          6 @ 545
          6 @ 565
          6 @ 585 :)
          10 @ 495
          Straps at 405, Belt at 545

* Standing Overhead Barbell Press
          10 @ 65
          8 @ 95
          6 @ 105
          6 @ 115
          6 @ 125
          5 @ 135
          10 @ 95

 * Stretched

Workout Totaled 1 hrs 40 min.

Weighed in at 243 post workout.

Good workout today.  Had to shorten the cardio, and shave a couple of sets off of each exercise, but still got in a good day of lifting.

R: 54.73 B: 187.1
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 26, 2012, 11:02:45 AM
11/26/2012 Day 1 of my 4 day split

Got to the gym at 5:45am.

 * Stretch

* Cardio
         32 minutes on the upright stationary bike.

* Narrow, Prone grip Pulldowns
          10@120
          10@160
          8@190
          6@210
          6@230
          6@240 :)
          6@240

          6@220
          10@170

 * Ez-Curl Bar Narrow Grip Preacher Curls
          10@50         
          10@70           
          8@90           
          6@100           
          6@110
          6@110
          6@100
          10@70           

* Wide grip Pulldowns
          10@120
          8@160
          6@180
          6@200
          5@210
          6@190
          6@180
          10@140

* Decline Situps
          3 * 100

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@180
          8@225
          6@260
          6@285
          6@295
          6@305 :)
          10@225

* Incline bench dumbbell curls
          10@25
          8@35
          6@40
          6@40
          6@40
          10@30

* Leg Press Machine, Plate Weight Only
          10@nothing
          10@180
          10@270
          10@360
          8@450
          6@540
          6@590
          6@590
          10@450

* Bent Over T-Bar Rows
          10@90
          8@135
          6@180
          6@205
          6@215
          6@215
          10@160

* Stretched

Workout Totaled 2 hrs 20 min.

Weighed in at 243 after the workout. 

Good workout today.  Made some small gains.  I had to cut a few sets at the end because I was running low on time.

R: 54.73 B: 197.1
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 26, 2012, 01:05:16 PM
11/26/2012 Run During Lunch

Ran 5.2 miles in 44:52.  8:38 miles.   Nice run during lunch.   Mid 8s seems to be a good pace for me, fast enough to get a good workout, but not feel beat up afterwards.  Weather was great for running.

R: 59.93 B: 197.1
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 27, 2012, 09:21:12 AM

11/27/2012 Day 2 of my 4 day split

Got the gym at 5:45am.   

* Stretch

* Cardio
          35 minutes on the step mill.

* Barbell Bench Press
          12 @ bar
          10 @ 135
          10 @ 185
          8 @ 225
          6 @ 235
          6 @ 245
          6 @ 250 :)
          5 @ 245

          6 @ 235
          8 @ 225
          10 @ 185

* Hanging Leg Raises/Hanging Knee Raises
          5 * 15/15

* Dumbbell Incline Press
          10 @ 50
          8 @ 65
          6 @ 75
          6 @ 80 :)
          8 @ 80
          8 @ 80

          6 @ 75
          10 @ 60

* Straight Leg Dead Lifts
          10@bar
          10@135
          10@205
          8@255
          6@275
          6@295
          6@315
          6@335
          6@345
          10@255

* Cable Chest Fly High/Mid-Chest/Low
           10/10/10 @ 40
           8/8/8 @ 50
           6/6/6 @ 60
           6/6/6 @ 65
           6/6/6 @ 60
           10/10/10 @ 45

* Chest Dips
          8,8,8,7

* Pushups/Decline Sittups
          4 * 15 / 25
          18/25

* Stretch

Workout totaled 2 hr 10 min.

Weighed in at 242lbs after the workout. 

Great workout this morning.  Another good bench press day, as well as incline press.  Ive been doing intervals on the step mill and have been cranking up the speed, that machine is vicious!

R: 59.93 B: 197.1
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 28, 2012, 09:54:15 AM
11/28/2012 Day 3 of my 4 day split

Got to the Gym at 5:40am.   

* Stretch

* Cardio
          37 minutes running on the track and hitting the heavy bag.

* Ez-Curl bar Skull Crushers
          10 @ 40
          10 @ 60
          8 @ 70
          6 @ 80
          6 @ 90 :)
          5 @ 90

          6 @ 80
          6 @ 80
          10 @ 60
       
* Barbell Squats
          10@nothing
          10@bar
          10@135
          10@185
          8@235
          8@255
          6@275
          6@285
          6@295
          6@305
          6@305 :)
          8@255
          10@205

* Decline Situps
          3 * 100

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          10 @ 80
          8 @ 105
          6 @ 115
          6 @ 125
          6 @ 130
          6 @ 130 :)

          10 @ 90
   
* Calf Extensions on Icarian seated incline machine
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400

* Close Grip Bench Press
          10 @ bar
          10 @ 135
          8 @ 185
          6 @ 205
          6 @ 225
          6 @ 230 :)
          6 @ 220

          10 @ 165

* Ham/Glute Raise
          4 *10 + 110lbs

* Icarian Flat Tricep Extension Machine / Lunges
          10 @ 80 / 10
          10 @ 120 / 10
          8 @ 150 / 10
          6 @ 160 / 10
          6 @ 170 :) / 10
          10 @ 110 / 10

* Stretch

Workout Totaled 2 hrs 20 min.

Weighed in at 241 after the workout.   

Awesome workout today.  Made a bunch of gains, 2 sets over 300 on the squat, and finally broke 225 on the narrow grip bench press! 

R: 62.93 B: 197.1
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 29, 2012, 09:31:10 AM
11/29/2012 Day 4 of my 4 day split

Got to the Gym at 5:30am.   I wont be able to get the gym on Saturday, so Im lifting all 5 weekdays this week.

 * Stretch

* Cardio
          32 minutes on the upright stationary bike.

* Seated Dumbbell Shoulder Press
          10@40
          10@55
          8@65
          8@70
          8@70
          7@70
          6@70
          6@70 :)

          10@60

* Upright Barbell Rows
          10@65
          10@95
          8@115
          6@135
          6@145
          6@150
          6@150 :)

          10@115
       
* Hanging Leg Raises/Hanging Knee Raises
          5 * 15/15

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          10@25 / 10@25
          8@35 / 8@35
          6@40 / 6@40
          6@45 / 6@45
          6@45 / 6@45 :)
          6@40 / 6@40
          10@30 / 10@30

* Face Pulls, Single Arm
          10 @ 40
          8 @ 50
          6 @ 60
          6 @ 65
          6 @ 70
          6 @ 75 :)

          10 @ 50

* Quad Extensions, single leg
         10 @ 100
         8 @ 140
         6 @ 160
         6 @ 180
         6 @ 200
         6 @ 190
         10 @ 140

* Barbell Shoulder Shrugs
          10 @ 225
          10 @ 315
          8 @ 405
          8 @ 495
          6 @ 545
          6 @ 575
          6 @ 595
          6 @ 605 :)

          10 @ 495
          Straps at 405, Belt at 545

* Standing Overhead Barbell Press
          10 @ 65
          8 @ 95
          6 @ 115
          6 @ 125
          6 @ 130
          6 @ 130
          10 @ 95

 * Stretched

Workout Totaled 2 hrs 25 min.

Weighed in at 240 post workout.

Awesome work again today.  I owned the 70s on the overhead press.  Might be time to try for the 75s!  Lots of gains and I left with an awesome pump!

R: 62.93 B: 207.1
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 29, 2012, 01:41:17 PM
11/29/2012 Run During Lunch

Ran 6.3 miles in 57:34.  9:08 miles.   Good run today.  We did the bike trail for a nice flat 10k.

R: 69.23 B: 207.1
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 30, 2012, 09:25:18 AM
11/30/2012 Day 1 of my 4 day split

Got to the gym at 5:25am. 

 * Stretch

* Cardio
         32 minutes on step mill.

* Narrow, Prone grip Pulldowns
          10@120
          10@160
          8@190
          6@220
          6@240
          5@250 :)
          6@240
          6@230

          10@170

 * Dumbbell Concentration Curls
          10@25         
          8@35           
          6@40           
          6@45           
          6@50 :)
          5@50

          6@45
          10@35           
          The standing preacher curl was missing from the gym today.  Hopefully they are just fixing something on it.         

* Wide grip Pulldowns
          10@120
          8@160
          6@180
          6@200
          6@210
          5@220 :)
          6@200

          10@160

* Decline Situps
          3 * 100

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@180
          8@225
          6@260
          6@285
          6@295
          6@305
          10@225

* Incline bench dumbbell curls
          10@25
          8@35
          6@40
          6@45 :)
          6@45

          6@40
          10@30

* Leg Press Machine, Plate Weight Only
          10@nothing
          10@200
          10@290
          8@470
          6@560
          6@650
          6@700
          6@720 :)

          10@450

* Bent Over T-Bar Rows
          10@90
          8@135
          6@180
          6@205
          6@215
          6@225 :)
          6@215

          10@160

* Stretched

Workout Totaled 2 hrs 35 min.

Weighed in at 243 after the workout. 

Another awesome workout today, I felt like an absolute monster.   Made a bunch a gains!

R: 69.23 B: 207.1
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on November 30, 2012, 01:04:10 PM
11/30/2012 Run During Lunch

Ran 5.2 miles in 44:39.  8:35 miles.   Good run today.  I had planned to go for a slow run by myself, but ended up running into 2 other guys from work on the way out, and pushed out 5 miles at a decent pace.  It was just a little too cold for a bike ride today with the wind.

R: 74.4  B: 207.1
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on December 03, 2012, 09:28:43 AM
12/3/2012 Day 2 of my 4 day split

Got the gym at 5:25am.   

* Stretch

* Cardio
          32 minutes on upright stationary bike.

* Barbell Bench Press
          10 @ bar
          10 @ 135
          10 @ 185
          8 @ 225
          6 @ 235
          6 @ 245
          6 @ 255
          4 @ 260 :)
          6 @ 250
          6 @ 240

          8 @ 225
          10 @ 185

* Hanging Leg Raises/Hanging Knee Raises
          5 * 15/15

* Dumbbell Incline Press
          10 @ 50
          8 @ 70
          8 @ 75
          6 @ 80
          6 @ 85 :)
          6 @ 80
          6 @ 80
          8 @ 75
          10 @ 65

* Straight Leg Dead Lifts
          10@bar
          10@135
          10@205
          8@255
          8@305
          6@325
          6@345
          6@355
          6@365 :)

          10@255

* Cable Chest Fly High/Mid-Chest/Low
           10/10/10 @ 45
           8/8/8 @ 60
           6/6/6 @ 70
           6/6/6 @ 75
           6/6/6 @ 80
           6/6/6 @ 85 :)

           8/8/8 @ 60

* Chest Dips
          5 * 8

* Pushups/Decline Sittups
          5 * 15 / 20

* Stretch

Workout totaled 2 hr 25 min.

Weighed in at 246lbs after the workout. 

I was an animal this morning!  Gains everywhere, 260 on bench, 85s on incline dumbbells,  plus others.  Awesome day!

R: 0 B: 10
Title: Re: BigDaddy - Faster, Stronger!
Post by: Bando on December 03, 2012, 12:14:12 PM
some SRS weights getting lifted in here! 8)
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on December 03, 2012, 01:25:49 PM
12/3/2012 Run During Lunch

Ran 5.2 miles in 44:58.  8:39 miles.   Good run today.  Weather was freaky warm today, in the 50s, so I ran in shorts for the first time in a few weeks.

R: 5.2 B: 10
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on December 04, 2012, 09:27:09 AM
12/4/2012 Day 3 of my 4 day split

Got to the Gym at 5:35am.   

* Stretch

* Cardio
          27 minutes on the step mill.

* Ez-Curl bar Skull Crushers
          10 @ 40
          10 @ 60
          8 @ 70
          6 @ 80
          6 @ 90
          6 @ 90
          6 @ 90 :)
          10 @ 70
       
* Barbell Squats
          10@nothing
          10@bar
          10@135
          10@185
          8@235
          8@255
          6@275
          6@285
          6@295
          6@305
          6@305
          8@255
          10@205

* Decline Situps
          3 * 100

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          10 @ 80
          8 @ 105
          6 @ 115
          6 @ 125
          6 @ 130
          6 @ 130
          10 @ 105
   
* Calf Extensions on Icarian seated incline machine
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400

* Close Grip Bench Press
          10 @ bar
          10 @ 135
          8 @ 185
          6 @ 205
          6 @ 225
          5 @ 230
          6 @ 225
          10 @ 185

* Ham-Glute Raise / Dumbbell Side Bends
          8 + 110lbs / 10 @ 50
          8 + 110lbs / 10 @ 50
          8 + 110lbs / 10 @ 50
          8 + 110lbs / 10 @ 50
          8 + 110lbs / 10 @ 50

* Icarian Flat Tricep Extension Machine / Lunges
          10 @ 80 / 10
          10 @ 120 / 10
          8 @ 140 / 10
          6 @ 160 / 10
          6 @ 160 / 10
          6 @ 160 / 10
          10 @ 100

* Stretch

Workout Totaled 2 hrs 20 min.

Weighed in at 245 after the workout.   

Good workout today.  Not too much new ground, but a lot of solid work.

R: 5.2 B: 10
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on December 04, 2012, 03:06:41 PM
12/4/2012 Bike During Lunch

Rode 16.2 miles in 61:40.   15.8 mph average.  Wasnt sure if the ride was going to happen today due to weather, but we squeezed one in.  It was misting for some of it, but nothing terrible.   Good ride overall, and it was nice to get out and get in some exercise!

R: 5.2 B: 26.2
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on December 05, 2012, 09:39:20 AM
12/5/2012 Day 4 of my 4 day split

Got to the Gym at 5:35am.   Forgot to set my alarm, and still woke up on time :)

 * Stretch

* Cardio
          35 minutes running and the track and hitting the heavy bag.

* Seated Dumbbell Shoulder Press
          10@40
          10@55
          8@65
          8@70
          6@75 :)
          6@70
          6@70
          6@65
          10@60
          First time I have ever gotten the 75s up!

* Upright Barbell Rows
          10@65
          8@115
          6@135
          6@145
          6@150
          6@155 :)
          6@145
          10@105
       
* Hanging Leg Raises/Hanging Knee Raises
          5 * 15/15

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          10@25 / 10@25
          8@35 / 8@35
          6@40 / 6@40
          6@45 / 6@45
          6@45 / 6@45
          6@45 / 6@45 :)
          10@30 / 10@30

* Face Pulls, Single Arm
          10 @ 42.5
          8 @ 55
          6 @ 70
          6 @ 75
          6 @ 75
          6 @ 75 :)

          10 @ 50

* Quad Extensions, single leg
         10 @ 90
         8 @ 120
         6 @ 140
         6 @ 150
         6 @ 160
         6 @ 150
         10 @ 110

* Barbell Shoulder Shrugs
          10 @ 225
          10 @ 315
          8 @ 405
          8 @ 495
          6 @ 545
          6 @ 565
          6 @ 565
          6 @ 565
          10 @ 495
          Straps at 405, Belt at 545

* Standing Overhead Barbell Press
          10 @ 65
          8 @ 95
          6 @ 115
          6 @ 125
          6 @ 135
          5 @ 135:)

          6 @ 115
          10 @ 95

 * Stretched

Workout Totaled 2 hrs 20 min.

Weighed in at 244 post workout.

Great workout today.  Finally put up the 75s on the overhead press for the first time.  Made a bunch of other gains as well. 

R: 8.2 B: 26.2
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on December 05, 2012, 01:55:18 PM
12/5/2012 Bike During Lunch

Rode 22 miles in 82:40.   16 mph average.  Weather was so good today, I ended up riding a second day in a row.   It was a great ride, we took a different route with more hills, but none of them was huge, so we were able to keep up a decent speed.  Im going to miss this nice weather when it leaves shortly!

R: 8.2 B: 48.2
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on December 06, 2012, 01:38:23 PM
12/6/2012 Run During Lunch

Ran 7.4 miles in 65:44.  8:53 miles.   Nice run today.  I headed out alone for a nice long run.  Kept up a good pace, as thats my best time for this distance.

R: 15.6 B: 48.2
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on December 07, 2012, 09:32:19 AM
12/7/2012 Day 1 of my 4 day split

Got to the gym at 5:40am. 

 * Stretch

* Cardio
         30 minutes on the ellipse machine.

* Narrow, Prone grip Pulldowns
          10@120
          10@160
          8@200
          6@230
          6@250
          6@240
          6@240
          6@230
          10@180

 * Dumbbell Concentration Curls
          10@30         
          8@40           
          6@45           
          6@50
          6@50
          6@50 :)
          6@45           
          10@35           

* Wide grip Pulldowns
          10@120
          8@160
          6@180
          6@200
          6@200
          5@210
          6@200
          10@150

* Decline Situps
          3 * 100

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@180
          8@225
          6@270
          6@295
          6@305
          6@315 :)
          8@270
          10@225

* Incline bench dumbbell curls
          10@25
          8@35
          6@40
          6@45
          6@45
          6@40
          10@30

* Leg Press Machine, Plate Weight Only
          10@nothing
          10@200
          10@380
          8@470
          8@560
          6@650
          6@700
          6@720
          6@700
          10@560

* Seated Cable Rows
          10@120
          8@170
          6@200
          6@220
          6@240
          6@250 :)
          6@230

          10@160

* Stretched

Workout Totaled 2 hrs 30 min.

Weighed in at 245 after the workout. 

Good workout today.  A few gains here and there, and a lot of solid work.

R: 15.6 B: 48.2
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on December 09, 2012, 08:04:13 AM
12/9/2012 Swim before Church

Swam 1.14 miles in 65 minutes.  I think this is the first I have swum that far since I was in the scouts.  I liked it and I think it will become part of my Sunday morning routine.  Quite a different workout from running and biking.  My lats may be grumpy tomorrow though.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on December 10, 2012, 09:24:04 AM
12/10/2012 Day 2 of my 4 day split

Got the gym at 5:15am.   

* Stretch

* Cardio
          32 minutes on upright stationary bike.

* Barbell Bench Press
          10 @ bar
          10 @ 135
          10 @ 185
          8 @ 225
          6 @ 245
          5 @ 255
          6 @ 250
          6 @ 245
          8 @ 225
          10 @ 185

* Hanging Leg Raises/Hanging Knee Raises
          5 * 15/15

* Dumbbell Incline Press
          10 @ 50
          8 @ 70
          8 @ 75
          6 @ 80
          6 @ 85
          6 @ 80
          6 @ 80
          10 @ 70

* Dead Lifts
          10@bar
          10@135
          8@185
          8@205
          6@225
          6@245
          6@255
          5@265
          10@185
          Used the new bumper plates and did plain old deadlifts instead of SLDLs.

* Cable Chest Fly High/Mid-Chest/Low
           10/10/10 @ 45
           8/8/8 @ 60
           6/6/6 @ 70
           6/6/6 @ 75
           6/6/6 @ 80
           6/6/6 @ 85
           8/8/8 @ 60

* Chest Dips
          5 * 8

* Pushups/Decline Sittups
          5 * 20 / 30

* Stretch

Workout totaled 2 hr 15 min.

Weighed in at 245lbs after the workout. 

Decent workout this morning.  I didnt make any gains, but I didt lose any ground either. 

R: 15.6 B: 58.2
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on December 10, 2012, 01:19:09 PM
12/10/2012 Run During Lunch

Ran 5.2 miles in 43:01.  8:16 miles.   We were flying today.  It was overcast and misting, so we just went out there and cranked it out as quick as we could.  Thats the best pace Ive put up in several weeks!

R: 20.8 B: 58.2
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on December 11, 2012, 09:35:06 AM
12/11/2012 Day 3 of my 4 day split

Got to the Gym at 5:40am.   

* Stretch

* Cardio
          27 minutes on the step mill.

* Ez-Curl bar Skull Crushers
          10 @ 50
          8 @ 70
          8 @ 80
          6 @ 90
          6 @ 90
          6 @ 90
          6 @ 90 :)
          10 @ 70
       
* Barbell Squats
          10@nothing
          10@bar
          10@135
          10@185
          8@235
          6@255
          6@275
          6@285
          6@295
          6@305
          8@235
          10@185

* Decline Situps
          3 * 100

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          10 @ 80
          8 @ 105
          6 @ 115
          6 @ 130
          6 @ 135:)
          6 @ 130
          10 @ 105
   
* Calf Extensions on Icarian seated incline machine, single leg
          8 @100
          8 @100
          8 @100
          8 @120
          8 @120

* Close Grip Bench Press
          10 @ bar
          10 @ 135
          8 @ 185
          6 @ 205
          6 @ 225
          5 @ 230
          6 @ 225
          8 @ 185

* Ham-Glute Raise
          8 + 110lbs
          8 + 110lbs
          8 + 110lbs
          8 + 110lbs
          8 + 110lbs

* Icarian Flat Tricep Extension Machine, Single Arm / Lunges
          10 @ 40 / 10
          8 @ 60 / 10
          6 @ 70 / 10
          6 @ 70 / 10
          6 @ 70 / 10
          6 @ 70 / 10
          10 @ 50 / 10

* Stretch

Workout Totaled 2 hrs 20 min.

Weighed in at 246 after the workout.   

I lowered my protein intake a little about 2 weeks ago, and my gains have died off.  I think Im going to bring it back up and see if they pick up again.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on December 11, 2012, 04:52:42 PM
12/11/2012 Bike During Lunch

Rode 19.2 miles in 70:44.   16.1 mph average.   Took our ride a little early to make a 1:00 meeting and kept a good pace to boot.  My calves are still sore from the swimming on Sunday and leg day this morning, so that made the ride a little interesting.

R: 20.8 B: 77.4
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on December 12, 2012, 07:56:01 AM
12/12/2012 Cardio Day @ Gym

Got to the Gym at 5:20am.   

* Stretch

* Cardio
          37 minutes running on the track and hitting the heavy bag

* Cardio
          20 minutes on the upright stationary bike
* Decline Situps
          150

* Ham-Glute Raise
          30

* Stretch

Workout Totaled 1 hrs 10 min.

Weighed in at 247 after the workout.   

Early/All Day meeting at work, so I wanted to get some cardio in today.  We will return to our normally schedule lifting program tomorrow.  Thanks for watching :)

R: 24.0 B: 83.6
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on December 13, 2012, 02:36:14 PM

12/13/2012 Run During Lunch

Ran 7.4 miles in 67:44.   9:08 miles.  Good run today.  By myself again for todays run, as my running buddy has been coming up with a lot of excuses lately!  Looks like some bad weather coming up for next week, so I may have to look into joining a gym up by my work, so I can get some cardio in during lunch.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on December 14, 2012, 09:27:24 AM
12/14/2012 Day 4 of my 4 day split

Got to the Gym at 5:30am. 

 * Stretch

* Cardio
          30 minutes on the ellipse machine

* Seated Dumbbell Shoulder Press
          10@40
          10@55
          8@65
          6@70
          0@75 :(
          8@70
          8@70
          8@70
          7@70
          10@60

* Upright Barbell Rows
          10@65
          10@95
          8@125
          6@135
          6@145
          6@135
          6@135
          10@95
       
* Hanging Leg Raises/Hanging Knee Raises
          5 * 15/15

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          10@25 / 10@25
          8@30 / 8@30
          6@35 / 6@35
          6@40 / 6@40
          6@45 / 6@45
          6@40 / 6@40
          10@30 / 10@30

* Face Pulls, Single Arm
          10 @ 42.5
          10 @ 55
          8 @ 65
          6 @ 75
          6 @ 75
          6 @ 75
          6 @ 75
          10 @ 60

* Quad Extensions, single leg
         10 @ 90
         8 @ 110
         6 @ 130
         6 @ 150
         6 @ 160
         6 @ 150
         10 @ 110

* Barbell Shoulder Shrugs
          10 @ 225
          10 @ 315
          10 @ 405
          8 @ 495
          6 @ 545
          6 @ 565
          6 @ 585
          6 @ 585
          10 @ 495
          10 @ 405
          Straps at 405, Belt at 545

* Standing Overhead Barbell Press
          10 @ 65
          8 @ 95
          6 @ 115
          6 @ 125
          6 @ 135
          6 @ 125
          10 @ 95

 * Stretched

Workout Totaled 2 hrs 25 min.

Weighed in at 246 post workout.

Tough workout today.  I didnt give up much ground, but every rep was a battle, just never got into the groove.  Hopefully tomorrow will be better!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on December 14, 2012, 02:01:25 PM
12/14/2012 Bike During Lunch

Rode 19.2 miles in 72:55.   15.8 mph average.   Good ride today, especially  after this mornings tough gym workout.  This will probably my last ride for a while, as the snow is moving in this weekend.  :(  Hopefully it will clear up the end of next week, but who knows when the roads will be in any kind of shape to ride on. 

R: 31.4 B: 102.8
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on December 24, 2012, 09:47:17 AM
12/24/2012 Day 1 of my 4 day split

Got to the gym at 5:50am.  Finally, I feel well enough to get into the gym! 

 * Stretch

* Cardio
         42 minutes on the upright stationary bike.

* Narrow, Prone grip Pulldowns
          10@120
          10@160
          8@190
          6@210
          6@220
          6@210
          6@210
          8@190
          10@150

 * Dumbbell Preacher Curls
          10@30         
          8@35           
          6@40           
          6@40           
          6@40           
          6@40           
          10@30         

* Wide grip Pulldowns
          10@120
          8@150
          6@170
          6@180
          6@190
          6@190
          10@140

* Decline Situps
          3 * 100

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@135
          10@180
          8@225
          6@235
          6@245
          6@255
          6@265
          10@225

* Incline bench dumbbell curls
          10@25
          8@30
          6@35
          6@40
          6@40
          6@40
          10@30

* Leg Press Machine, Plate Weight Only
          12@nothing
          10@180
          10@270
          10@360
          8@450
          6@540
          6@590
          6@640
          6@640
          8@450

* Seated Cable Rows
          10@120
          8@160
          6@190
          6@210
          6@220
          6@230
          10@160

* Stretched

Workout Totaled 2 hrs 25 min.

Weighed in at 247 after the workout. 

Ah, Sweet Iron, so good to see you again.  Great workout, especially after being out of the gym sick for 8 days.  I went in saying that I would shoot for 80% of normal lifts, and managed 90-95% on most.  I feel so much better than before the workout this morning!

R: 31.4 B: 115.8
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on December 26, 2012, 11:28:45 AM
12/26/2012 Day 2 of my 4 day split

Got the gym at 6:30am.   

* Stretch

* Cardio
          45 minutes running on the track and hitting the  heavy bag

* Barbell Bench Press
          10 @ bar
          10 @ 135
          10 @ 185
          8 @ 205
          6 @ 225
          6 @ 225
          5 @ 225
          5 @ 225
          5 @ 205
          8 @ 185
          10 @ 135

* Hanging Leg Raises/Hanging Knee Raises
          5 * 15/15

* Dumbbell Incline Press
          10 @ 50
          8 @ 60
          8 @ 70
          6 @ 75
          6 @ 75
          6 @ 75
          6 @ 70
          10 @ 60

* Sumo Dead Lifts
          10@95
          10@135
          8@185
          8@205
          6@225
          6@245
          6@225
          6@225
          10@185

* Cable Chest Fly High/Mid-Chest/Low
           10/10/10 @ 35
           8/8/8 @ 45
           6/6/6 @ 55
           6/6/6 @ 65
           6/6/6 @ 70
           6/6/6 @ 75
           6/6/6 @ 75
           8/8/8 @ 55

* Chest Dips
          5 * 8

* Pushups/Decline Sittups
          5 * 12/20

* Stretch

Workout totaled 2 hr 25 min.

Weighed in at 251lbs after the workout. 

Man, the DOMs from Mondays workout are really kicking in.  Decent workout today, took a little easy as Im getting back into it.

R: 35.4 B: 115.8
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on December 27, 2012, 12:44:42 PM
12/27/2012 Day 3 of my 4 day split

Got to the Gym at 9:15am.   

* Stretch

* Cardio
          32 minutes on the step mill.

* Ez-Curl bar Skull Crushers
          10 @ 50
          8 @ 70
          6 @ 80
          6 @ 80
          6 @ 80
          6 @ 80
          10 @ 60
      
* Barbell Squats
          10@nothing
          10@bar
          10@95
          10@135
          10@185
          8@205
          6@225
          6@245
          6@265
          6@275
          6@285
          8@225
          10@185

* Decline Situps
          3 * 100

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          10 @ 80
          8 @ 105
          6 @ 115
          6 @ 125
          6 @ 115
          6 @ 115
          10 @ 80
   
* Hammer Strength seated calf raise, single leg
          10 @ 70
          8 @ 80
          8 @ 90
          8 @ 95
          6 @ 100
          6 @ 100
          10 @ 80

* Close Grip Bench Press
          10 @ bar
          10 @ 135
          8 @ 185
          6 @ 205
          6 @ 205
          6 @ 205
          8 @ 185
          10 @ 135

* Ham-Glute Raise/ Standing Single Arm Tricep Extension
          8 + 100lbs / 10 @ 20
          8 + 100lbs / 10 @ 25
          8 + 100lbs / 8 @ 30
          8 + 100lbs / 8 @ 30
          8 + 100lbs / 10 @ 25

* Stretch

Workout Totaled 2 hrs 10 min.

Weighed in at 251 after the workout.   

Good workout today.  Got further on the squats than I thought I would today.  Looking forward to the DOMs easing a little as I get back into the groove.   I dont mind being a little sore, but I hate feeling like Im 80 every time I stand up!
Title: Re: BigDaddy - Faster, Stronger!
Post by: hochspeyer on December 27, 2012, 05:35:33 PM
Whole lotta squattin' going on in here!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on December 28, 2012, 12:15:53 PM
12/28/2012 Day 4 of my 4 day split

Got to the Gym at 8:00am. 

 * Stretch

* Cardio
          50 minutes running on the track and hitting the heavy bag

* Seated Dumbbell Shoulder Press
          10@40
          10@55
          8@60
          6@65
          6@70
          6@65
          6@65
          10@55

* Upright Barbell Rows
          10@65
          10@95
          8@115
          6@135
          6@145
          6@145
          6@135
          10@95
       
* Hanging Leg Raises/Hanging Knee Raises
          5 * 15/15

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          10@25 / 10@25
          8@30 / 8@30
          6@35 / 6@35
          6@40 / 6@40
          6@40 / 6@40
          6@35 / 6@35
          10@30 / 10@30

* Face Pulls, Single Arm
          10 @ 40
          8 @ 55
          6 @ 65
          6 @ 75
          6 @ 75
          6 @ 75
          10 @ 60

* Quad Extensions, single leg
         10 @ 70
         8 @ 110
         6 @ 130
         6 @ 140
         6 @ 150
         6 @ 140
         10 @ 110

* Barbell Shoulder Shrugs
          10 @ 225
          10 @ 315
          10 @ 405
          8 @ 495
          6 @ 545
          6 @ 565
          6 @ 585
          6 @ 565
          8 @ 495
          10 @ 405
          Straps at 405, Belt at 545

* Standing Overhead Barbell Press
          10 @ 65
          8 @ 95
          6 @ 115
          6 @ 125
          6 @ 130
          5 @ 135
          10 @ 95

 * Stretched

Workout Totaled 2 hrs 30 min.

Weighed in at 250 post workout.

Hell Yeah!  Now that is how a workout is supposed to feel.  Felt strong the whole time, left the gym with a great pump, and the DOMS have faded to a manageable level. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on December 29, 2012, 03:12:54 PM
12/29/2012 Day 1 of my 4 day split

Got to the gym at 11:40am.   Fourth day of lifting in a row, guess I really am feeling better :)

 * Stretch

* Cardio
         47 minutes on the upright stationary bike.

* Narrow, Prone grip Pulldowns
          10@120
          10@160
          8@200
          6@220
          6@240
          6@230
          6@220
          10@180

 * Dumbbell Preacher Curls
          10@30         
          8@35           
          6@40           
          6@45           
          6@45           
          6@40           
          10@30         

* Wide grip Pulldowns
          10@120
          8@150
          6@180
          6@190
          5@200
          6@190
          10@150

* Decline Situps
          3 * 100

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@180
          8@225
          6@270
          6@295
          6@310
          6@320 :)
          10@225

* Incline bench dumbbell curls
          10@30
          8@35
          6@40
          6@45
          5@45
          6@40
          10@30

* Leg Press Machine, Plate Weight Only
          12@90
          10@270
          8@450
          6@540
          6@590
          6@590
          6@540
          10@360

* Seated Cable Rows
          10@160
          8@190
          6@210
          6@230
          6@240
          6@230
          10@180

* Stretched

Workout Totaled 2 hrs 35 min.

Weighed in at 250 after the workout. 

Another great workout today.  Felt really strong and moved some good weight today.

R: 39.4 B: 130.8
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on December 31, 2012, 10:30:13 AM
12/31/2012 Day 2 of my 4 day split

Got the gym at 6:15am.   

* Stretch

* Cardio
          60 minutes running on the track and hitting the heavy bag

* Barbell Bench Press
          12 @ bar
          10 @ 135
          10 @ 185
          8 @ 205
          6 @ 225
          5 @ 235
          6 @ 225
          5 @ 225
          8 @ 205
          10 @ 155

* Hanging Leg Raises/Hanging Knee Raises
          5 * 15/15

* Dumbbell Incline Press
          10 @ 50
          8 @ 60
          8 @ 70
          6 @ 75
          6 @ 75
          6 @ 75
          6 @ 75
          10 @ 60

* Dead Lifts
          10@95
          10@135
          8@185
          8@205
          6@225
          6@245
          6@265 :)
          6@245
          6@245
          10@185

* Cable Chest Fly High/Mid-Chest/Low
           8/8/8 @ 50
           8/8/8 @ 60
           6/6/6 @ 65
           6/6/6 @ 70
           6/6/6 @ 75
           6/6/6 @ 70
           8/8/8 @ 55

* Chest Dips
          5 * 8

* Pushups/Decline Sittups
          5 * 15/25

* Stretch

Workout totaled 2 hr 35 min.

Weighed in at 245lbs after the workout. 

Good workout today.  Still not back to where I was on bench, but everything else was good.

R: 44.4 B: 130.8
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on January 01, 2013, 03:04:39 PM
1/1/2013 Day 3 of my 4 day split

Got to the Gym at 12:00.  Gym opened at noon for the holiday.   

* Stretch

* Cardio
          32 minutes on the upright stationary bike.

* Ez-Curl bar Skull Crushers
          10 @ 50
          8 @ 70
          6 @ 80
          6 @ 90
          6 @ 90
          6 @ 90
          10 @ 70
      
* Barbell Squats
          10@nothing
          10@bar
          10@135
          10@185
          8@235
          6@255
          6@275
          6@285
          6@285
          8@235
          10@185

* Decline Situps/Russian Twists
          25 + 35lbs / 25 @ 35lbs
          25 + 35lbs / 25 @ 35lbs
          25 + 35lbs / 25 @ 35lbs
          25 + 35lbs / 25 @ 35lbs

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          10 @ 80
          8 @ 105
          6 @ 120
          6 @ 130
          6 @ 135
          6 @ 130
          10 @ 105
   
* Hammer Strength seated calf raise, single leg
          10 @ 70
          8 @ 90
          6 @ 100
          6 @ 105
          6 @ 105
          6 @ 100
          10 @ 70

* Close Grip Bench Press
          10 @ bar
          10 @ 135
          8 @ 185
          6 @ 205
          6 @ 215
          5 @ 225
          6 @ 215
          10 @ 155

* Ham-Glute Raise/ Standing Single Arm Tricep Extension
          8 + 110lbs / 8 @ 30
          8 + 110lbs / 6 @ 35
          8 + 110lbs / 6 @ 40
          8 + 110lbs / 6 @ 35
          8 + 110lbs / 6 @ 35
          20 / 10 @ 25

* Stretch

Workout Totaled 2 hrs 5 min.

Weighed in at 246 after the workout.   

Good workout today.  Pushed the pace a little to try and hit 2 hours.  I got close :)

R: 0 B: 9
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on January 02, 2013, 09:48:43 AM
1/2/2013 Day 4 of my 4 day split

Got to the Gym at 5:55am. 

 * Stretch

* Cardio
          32 minutes on the step mill

* Seated Dumbbell Shoulder Press
          10@40
          8@55
          8@65
          6@70
          6@70
          6@65
          6@65
          10@55

* Upright Barbell Rows
          10@65
          8@95
          8@115
          6@135
          6@145
          6@150
          6@150
          8@115
       
* Hanging Leg Raises/Hanging Knee Raises
          5 * 15/15

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          8@25 / 8@25
          8@30 / 8@30
          6@35 / 6@35
          6@40 / 6@40
          6@45 / 6@45
          6@40 / 6@40
          8@30 / 8@30

* Face Pulls, Single Arm
          8 @ 42.5
          8 @ 57.5
          6 @ 72.5
          6 @ 77.5
          6 @ 77.5
          6 @ 72.5
          8 @ 57.5

* Quad Extensions, single leg
         10 @ 70
         8 @ 110
         6 @ 130
         6 @ 140
         6 @ 150
         6 @ 145
         8 @ 110

* Barbell Shoulder Shrugs
          10 @ 225
          10 @ 315
          8 @ 405
          8 @ 495
          6 @ 545
          6 @ 545
          6 @ 545
          6 @ 495
          8 @ 405
          Straps at 405, Belt at 545

* Standing Overhead Barbell Press
          10 @ 65
          8 @ 95
          6 @ 115
          6 @ 125
          6 @ 130
          6 @ 130
          10 @ 95

 * Stretched

Workout Totaled 2 hrs 20 min.

Weighed in at 244 post workout.

Good workout today.  Was a little hard getting up this early after not working out this early during vacation.   Running and biking outside during lunch are out for the foreseeable future, so I will have to figure something else out.

R: 0 B: 9
Title: Re: BigDaddy - Faster, Stronger!
Post by: Getsum on January 02, 2013, 03:33:16 PM
Consistent work and excellent volume man!

I really need to start hitting my heavy bag, it's more fun than the elliptical.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on January 03, 2013, 09:02:41 AM
1/3/2013 Cardio Day at the Gym

Got to the Gym at 6:35am. 

 * Stretch

* Cardio
          61 minutes on the treadmill, did 6.4 miles.

* Decline Situps
          100

* Ham/Glute Raises
          30

 * Stretch

Total workout 1 hr 15 min.

Weighed in at 244 after the workout.

Between sickness and weather, its been 3 weeks since Ive run that far non-stop, and I felt it :)  With the snow and cold I figured the treadmill was my best option to get some miles in.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on January 03, 2013, 09:03:22 AM
Consistent work and excellent volume man!

I really need to start hitting my heavy bag, it's more fun than the elliptical.

I love hitting the heavy bag.  Great workout, and awesome stress reliever.
Title: Re: BigDaddy - Faster, Stronger!
Post by: Little Tim on January 03, 2013, 09:25:31 AM
Quote
Weighed in at 244 after the workout.

Pretty good drop from two weeks ago. Sickness or jumping on a resolution?

Either way, good work!
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on January 03, 2013, 09:35:34 AM
Quote
Weighed in at 244 after the workout.

Pretty good drop from two weeks ago. Sickness or jumping on a resolution?

Either way, good work!

Started on a cut 2 weeks ago, after bulking slowly from August till December.  I went from 235 up to a high of 253.  I think a big part of what I lost so far is water weight from cutting back on my carbs, it should slow down soon.   

I'm running what should be a 300-400 calorie deficit a day.  I'm shooting for .75 to 1 lbs of loss a week, and I'll adjust the calories as I go.  With my current workouts, I'm eating 3,200 calories a day.   

I want to try and get down to 225 for the summer.  That should put me in the 13-14% body fat range.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on January 04, 2013, 10:02:05 AM
1/4/2012 Day 1 of my 4 day split

Got to the gym at 5:55am.   Try to get in before 6:00am is tough after being on vacation for 11 days.   I need to stop staying up so late.

 * Stretch

* Cardio
         32 minutes on the upright stationary bike.

* Narrow, Prone grip Pulldowns
          10@120
          8@160
          6@200
          6@220
          5@240
          6@230
          6@230
          8@180

 * Dumbbell Preacher Curls
          10@25         
          8@35           
          6@40           
          6@45           
          4@50:)           
          6@45           
          6@45           
          8@35         

* Wide grip Pulldowns
          10@120
          8@150
          6@180
          6@190
          6@200
          6@210
          8@160

* Decline Situps / Russian Twists
          40 + 35 lbs / 30@30lbs
          40 + 35 lbs / 30@30lbs
          40 + 35 lbs / 30@30lbs

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          8@180
          8@225
          6@270
          6@295
          6@315
          6@325 :)
          6@325
          10@225

* Incline bench dumbbell curls
          8@30
          8@35
          6@40
          6@45
          6@45
          6@40
          8@30

* Leg Press Machine, Plate Weight Only
          10@sled
          10@180
          8@360
          8@450
          6@540
          6@590
          6@640
          6@590
          8@450

* Seated Cable Rows
          10@160
          8@190
          6@220
          6@240
          5@250 :)
          6@240

          8@180

* Stretched

Workout Totaled 2 hrs 30 min.

Weighed in at 245 after the workout. 

Good workout today.  Was hard to drag my butt of bed, but I feel much better for doing it!  Made some gains today, and left the gym with a good pump!

R: 6.4 B: 18
Title: Re: BigDaddy - Faster, Stronger!
Post by: FLEX on January 18, 2013, 08:21:03 PM
BUMP!

What's up Brian?
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on January 21, 2013, 09:53:21 AM
BUMP!

What's up Brian?

I tweaked my shoulder good back in the first week of the month, and I've been working back into it.  Since the workouts have been light, I haven't bothered posting anything.  It's feeling quite a bit better now, but I'm still taking it a little easy on the workouts, don't want to hurt it again.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on January 21, 2013, 09:53:36 AM
1/21/2013 Day 4 of my 4 day split

Got to the Gym at 6:00am.   

 * Stretch

* Cardio
          37 minutes on the step mill.

* Hammer Strength Behind The Head Press
          20 @ machine
          15 @ 50
          12 @ 100
          12 @ 120
          12 @ 130
          10 @ 140
          10 @ 140
          10 @ 140
          12 @ 100

* Upright Barbell Rows
          15@bar
          12@65
          12@75
          12@85
          10@95
          10@105
          10@95
          12@65
       
* Decline Crunches/Russian Twists
          50 + 25lbs / 15
          50 + 25lbs / 15 + 25lbs
          50 + 25lbs / 15 + 25lbs

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          15@10 / 15@10
          12@15 / 12@15
          10@20 / 10@20
          10@20 / 10@20
          10@20 / 10@20
          12@15 / 12@15

* Face Pulls
          15@27.5
          12@42.5
          12@57.5
          10@62.5
          8@67.5
          8@67.5
          10@62.5
          12@47.5

* Quad Extensions, single leg
         12 @ 70
         10 @ 110
         10 @ 130
         10 @ 140
         10 @ 150
         9 @ 160
         8 @ 170
         10 @ 120

* Barbell Shoulder Shrugs
          15 @ 135
          15 @ 225
          12 @ 315
          10 @ 365
          10 @ 415
          10 @ 445
          10 @ 465
          12 @ 315

* Overhead Barbell Press
          15 @ bar
          12 @ 65
          10 @ 75
          10 @ 85
          10 @ 95
          10 @ 105
          10 @ 95
          12 @ 65

 * Stretched

Workout Totaled 2 hr 15 min.

Weighed in at 248 after the workout.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on January 21, 2013, 01:57:22 PM
1/21/2013 Run During Lunch

Ran 5.6 miles in 50:24.   9:00 miles.   Good run today.  We started out on the rail trail, but the snow was not melted off the shady parts, so we had to bail and make up a route.   Still got a good run, even with some walking over ice in the beginning.  25 degrees with a 8mph wind.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on January 22, 2013, 09:54:44 AM
1/22/2012 Day 1 of my 4 day split

Got to the gym at 6:10am.

 * Stretch

* Cardio
         42 minutes on the Cybex Arc Trainer

* Narrow Grip Lat Pulldowns
          15@90
          15@120
          12@150
          10@160
          10@170
          10@180
          10@180
          12@120

 * Dumbbell Preacher Curls
          15@25         
          12@30
          10@35
          8@40
          8@40
          8@40
          12@30

* Decline Crunches/Russian Twists
          50 + 25 lbs / 30 + 25 lbs
          50 + 25 lbs / 30 + 25 lbs
          50 + 25 lbs / 30 + 25 lbs

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          15@45
          15@90
          12@135
          10@180
          10@190
          10@200
          10@210
          12@135

* Leg Press Machine, Plate Weight Only
          15@sled
          12@180
          12@270
          12@360
          10@450
          8@540
          6@590
          6@640
          6@670
          10@450

* Dumbbell Hammer Curls
          12@20
          10@25
          8@25

* Dumbbell Cross Body Curls
          8@25
          10@20

* Dumbbell Curls
          10@25
          10@25

* Seated Cable Rows
          12@90
          10@120
          10@150
          10@160
          8@170
          8@170
          10@120

* Stretched

Workout Totaled 2 hrs 10 min.

Weighed in at 247 after the workout. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on January 23, 2013, 10:21:56 AM
1/23/2012 Day 2 of my 4 day split

Got the gym at 6:10am.  Holy crap was it cold this morning.  Car said 5 degrees Fahrenheit on the way to gym!

* Stretch

* Cardio
          42 minutes on the upright spinning bike.

* Barbell Bench Press
          15 @ bar
          15 @ 95
          12 @ 135
          12 @ 155
          10 @ 165
          10 @ 175
          10 @ 175
          10 @ 165
          12 @ 135

* Decline Crunches/Russian Twists
          50 + 25 lbs / 30 + 25 lbs
          50 + 25 lbs / 30 + 25 lbs
          50 + 25 lbs / 30 + 25 lbs

* Hammer Strength Incline Press
          15 @ machine
          15 @ 50
          15 @ 100
          12 @ 120
          10 @ 140
          10 @ 150
          10 @ 150
          10 @ 130
          12 @ 100

* Barbell Deadlifts
          15 @ 95
          12 @ 135
          12 @ 185
          10 @ 205
          8 @ 225
          6 @ 245
          6 @ 255
          6 @ 265
          8 @ 225
          12 @ 135

* Pec Fly Machine
           15 @ 70
           12 @ 110
           12 @ 140
           10 @ 160
           10 @ 180
           10 @ 180
           12 @ 180
           12 @ 120

* Pushups / Decline Chrunches
          15 / 30
          15 / 30
          15 / 30
          15 / 30

* Stretch

Workout totaled 2 hr. 5 min.

Weighed in at 248lbs after the workout. 

R: 49.2  B: 125
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on January 24, 2013, 09:22:05 AM
1/24/2013 Cardio Day at the Gym

Got to the Gym at 6:30.   Its just too cold to go running during lunch, so I did a cardio session at the gym, even though this was a day off from lifting.

* Stretch

* Cardio
          58 minutes on the treadmill 6.4 miles total.  Did a 10k (6.2mi) in 54:10, that works out to 8:44 miles.  I think thats the fastest pace I have ever done for that distance.

* Decline Crunches/Russian Twists
          30 / 20
          30 / 20
          30 / 20
          30 / 20

* Ham/Glute Raises
          4 *  20

* Cardio
          18 minutes on the Cybex Arc Machine

* Stretch

Workout Totaled 1 hr,  40 min.

Weighed in at 246 after the workout.   

R: 55.6  B: 125
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on January 25, 2013, 09:55:21 AM
1/25/2013 Day 3 of my 4 day split

Got to the Gym at 6:15.   I didnt get home last night till 11:00pm because of a meeting at church, so dragging my butt out of bed this morning was tough!

* Stretch

* Cardio
          42 minutes on the spinning bike.

* Cable Tricep Pushdowns
          20 @ 42.5
          15 @ 57.5
          12 @ 67.5
          10 @ 72.5
          10 @ 77.5
          10 @ 77.5
          10 @ 72.5
          12 @ 57.5
                
* Barbell Squats
          10@nothing
          10@bar
          10@95
          10@135
          10@185
          8@205
          6@225
          6@235
          6@245
          6@255
          6@265
          8@205
          10@135

* Decline Crunches
          3 * 50

* Seated Hammer Strength Hamstring Curls, one leg at a time
          15 @ 45
          12 @ 70
          10 @ 95
          10 @ 100
          10 @ 105
          10 @ 105
          12 @ 70

* Calf Extensions on seated incline machine
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400

* Close Grip Bench Press
          15 @ bar
          15 @ 95
          12 @ 135
          10 @ 155
          10 @ 165
          10 @ 175
          10 @ 80
          12 @ 135

* Ham-Glute Raise
          10 + 80 lbs
          10 + 80 lbs
          10 + 80 lbs
          10 + 80 lbs
          10 + 80 lbs

* Stretch

Workout Totaled 2 hrs 10 min.

Weighed in at 247 after the workout.   

R: 55.6  B: 137
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on January 26, 2013, 01:31:07 PM
1/26/2013 Day 4 of my 4 day split

Got to the Gym at 6:00am.   

 * Stretch

* Cardio
          37 minutes on the Cybex Arc Trainer.

* Hammer Strength Behind The Head Press
          20 @ machine
          15 @ 50
          12 @ 100
          12 @ 120
          12 @ 150
          10 @ 160
          8 @ 170
          8 @ 170
          8 @ 160
          10 @ 120

* Upright Barbell Rows
          15@bar
          12@65
          12@85
          10@105
          8@115
          8@125
          8@115
          10@85
       
* Decline Crunches/Russian Twists
          40 + 25lbs / 20 + 25lbs
          40 + 25lbs / 20 + 25lbs
          40 + 25lbs / 20 + 25lbs

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          15@10 / 15@10
          12@15 / 12@15
          10@20 / 10@20
          10@25 / 10@25
          8@25 / 8@25
          8@25 / 8@25
          10@20 / 10@20

* Face Pulls
          15@42.5
          12@50
          12@57.5
          10@65
          8@75
          8@75
          8@75
          12@50

* Quad Extensions, single leg
         15 @ 70
         12 @ 110
         10 @ 130
         10 @ 150
         10 @ 160
         8 @ 170
         7 @ 170
         8 @ 160
         10 @ 120

* Barbell Shoulder Shrugs
          15 @ 135
          12 @ 225
          10 @ 315
          10 @ 405
          8 @ 425
          8 @ 445
          8 @ 465
          8 @ 485
          12 @ 315

* Overhead Barbell Press
          15 @ bar
          12 @ 65
          12 @ 85
          10 @ 95
          8 @ 105
          8 @ 105
          8 @ 95
          12 @ 65

 * Stretched

Workout Totaled 2 hr 10 min.

Weighed in at 248 after the workout.

R: 55.6  B: 137
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on January 27, 2013, 12:53:20 PM

1/27/2013 Cardio Day at the Gym

Got to the Gym at 9:15am.   My youngest got sick last night, so no church today.  Since we cant go anywhere, I figured it was a good day to get a little cardio in.

* Stretch

* Cardio
          62 minutes on the spin bike.  Great ride, Im really working on standing for the hills come riding season.

* Decline Crunches/Russian Twists
          50 / 20
          50 / 20
          50 / 20
          50 / 20

* Cardio
          21 minutes on the treadmill, 2.3 miles.

* Stretch

Workout Totaled 1 hr,  45 min.

Weighed in at 245 after the workout.   

R: 57.9  B: 155
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on January 28, 2013, 11:12:04 AM
1/28/2012 Day 1 of my 4 day split

Got to the gym at 5:45am.

 * Stretch

* Cardio
         32 minutes on step mill.

* Narrow Grip Lat Pulldowns
          15@90
          12@120
          12@150
          10@170
          10@180
          8@190
          8@190
          10@180
          12@130

 * Dumbbell Preacher Curls
          12@25         
          12@30
          10@35
          8@40
          6@45
          8@40
          12@30

* Decline Crunches/Russian Twists
          50 + 25 lbs / 25 + 25 lbs
          50 + 25 lbs / 25 + 25 lbs
          50 + 25 lbs / 25 + 25 lbs
          50 + 25 lbs / 25 + 25 lbs

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          15@45
          15@90
          12@135
          10@180
          10@225
          8@235
          8@245
          8@255
          10@225
          12@135

* Dumbbell Cross Body Curls
          10@20
          10@25
          8@30

* Dumbbell Hammer Curls
          10@25
          8@30

* Dumbbell Curls
          8@30
          10@25

* Leg Press Machine, Plate Weight Only
          15@sled
          12@180
          12@270
          10@360
          10@450
          8@540
          6@590
          6@640
          6@640
          8@540
          10@360

* Seated Cable Rows
          12@100
          10@140
          10@170
          8@180
          7@190
          8@180
          10@130

* Stretched

Workout Totaled 2 hrs 10 min.

Weighed in at 246 after the workout. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on January 28, 2013, 01:30:22 PM
1/28/2013 Run During Lunch

Ran 5.2 miles in 44:34.   8:34 miles.   Great run today.  It was 28 degrees  out, but that felt warm after the past week here!  We hauled some butt today, since one of the guys needed to be back and ready for a 1:00 meeting.  Ran the last mile in 7:58!

R: 63.1  B: 155
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on January 29, 2013, 09:50:49 AM
1/29/2012 Day 2 of my 4 day split

Got the gym at 6:10am.

* Stretch

* Cardio
          42 minutes on the upright spinning bike.

* Barbell Bench Press
          15 @ bar
          15 @ 95
          12 @ 135
          12 @ 165
          10 @ 185
          8 @ 195
          8 @ 195
          8 @ 195
          10 @ 185
          10 @ 135

* Decline Crunches/Russian Twists
          50 + 25 lbs / 25 + 25 lbs
          50 + 25 lbs / 25 + 25 lbs
          50 + 25 lbs / 25 + 25 lbs
          50 + 25 lbs / 25 + 25 lbs

* Hammer Strength Incline Press
          15 @ machine
          15 @ 70
          15 @ 120
          12 @ 150
          10 @ 170
          8 @ 180
          8 @ 180
          10 @ 170
          10 @ 120

* Barbell Deadlifts
          12 @ 95
          10 @ 135
          10 @ 185
          8 @ 225
          6 @ 245
          6 @ 265
          6 @ 275 :)
          5 @ 285 :)
          6 @ 245
          10 @ 185

* Pec Fly Machine
           15 @ 70
           12 @ 110
           12 @ 140
           10 @ 160
           10 @ 180
           10 @ 200
           10 @ 220
           10 @ 240
           10 @ 160

* Pushups
          15, 12, 12, 12, 12

* Stretch

Workout totaled 2 hr.  15 min.

Weighed in at 245lbs after the workout. 
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on January 31, 2013, 07:33:12 PM
1/31/2013 Spinning at Home

53 minutes on the spin bike at home.  Good first ride on the new bike.  We got a Spinning NXT-SR.   Great bike, and adjusts comfortably for me, which at 66 is no mean feat.
Title: Re: BigDaddy - Faster, Stronger!
Post by: FLEX on January 31, 2013, 08:22:50 PM
I see the volume is still crazy in here.

How's your shoulder Brian?  Back to normal yet?
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 02, 2013, 09:48:10 PM
2/2/2013 Spinning at Home

Rode 20.5 miles in 65:00 on the spin bike at home.  Im really liking having a good exercise bike at home.  This will be great for the days when I just want to do cardio and I cant go outside.

R: 0  B: 20.5
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 02, 2013, 09:50:17 PM
I see the volume is still crazy in here.

How's your shoulder Brian?  Back to normal yet?

Shoulder is doing much better, still a little sore, so I'm not back up to my usual weights, but getting there. 

I've been down the past few days with a stomach bug.  It's been bad with the illness in our house so far this year.  Tonight's cardio was first time I've felt decent in 3 or 4 days now.  I should be back to the weights Monday morning.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 03, 2013, 07:50:10 AM
2/3/2013 Spinning at Home

Rode 23.8 miles in 71:00 on the spin bike at home.  Took a nice spin before church, It was nice and peaceful till the kids woke up and came downstairs and started arguing.  I have no patience for that when Im working out!

R: 0  B:44.3
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 04, 2013, 09:47:14 AM
2/4/2013 Day 3 of my 4 day split

Got to the Gym at 6:00am.   Finally back to the gym after the second round of being sick this winter.

* Stretch

* Cardio
          37 minutes on the arc trainer.

* Cable Tricep Pushdowns
          15 @ 55
          12 @ 65
          12 @ 75
          10 @ 85
          8 @ 90
          8 @ 90
          8 @ 90
          12 @ 70
                
* Barbell Squats
          10@nothing
          10@bar
          10@95
          10@135
          10@185
          6@225
          6@235
          6@245
          6@255
          6@265
          8@225
          10@185

* Decline Crunches/Russian Twists
          50 + 25 lbs / 25 + 25 lbs
          50 + 25 lbs / 25 + 25 lbs
          50 + 25 lbs / 25 + 25 lbs

* Calf Extensions on seated incline machine
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400

* Seated Hammer Strength Hamstring Curls, one leg at a time
          15 @ 45
          12 @ 70
          10 @ 95
          8 @ 100
          8 @ 105
          8 @ 110
          8 @ 110
          12 @ 70

* Close Grip Bench Press
          15 @ bar
          12 @ 95
          10 @ 135
          8 @ 165
          6 @ 185
          6 @ 185
          6 @ 185
          10 @ 145

* Ham-Glute Raise/Squats
          10 + 80 lbs / 10
          10 + 80 lbs / 10
          10 + 80 lbs / 10
          10 + 80 lbs / 10
          10 + 80 lbs / 10

* Stretch

Workout Totaled 2 hrs 10 min.

Weighed in at 240 after the workout.   

R: 0  B:44.3
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 04, 2013, 01:01:33 PM
2/4/2013 Run During Lunch

Ran 5.2 miles in 44:58.   8:38 miles.  Good run today.  Not quite as fast as last Monday, but dang close!   Today was a lot of work though.  I was surprised at the time when we finished, as it felt like we were going much slower.   The hills seemed much steeper than usual today :)

R: 5.2  B: 44.3
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 05, 2013, 09:56:46 AM
2/5/2013 Day 4 of my 4 day split

Got to the Gym at 6:05am.   

 * Stretch

* Cardio
          37 minutes on the step mill.

* Hammer Strength Behind The Head Press
          20 @ machine
          15 @ 50
          12 @ 100
          12 @ 120
          12 @ 130
          10 @ 140
          8 @ 150
          8 @ 150
          12 @ 100

* Upright Barbell Rows
          15@bar
          12@65
          12@85
          10@95
          8@105
          8@115
          8@105
          10@75
       
* Decline Crunches/Russian Twists
          50 + 25lbs / 25 + 25lbs
          50 + 25lbs / 25 + 25lbs
          50 + 25lbs / 25 + 25lbs

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          10@15 / 10@15
          10@15 / 10@15
          10@15 / 10@15
          10@15 / 10@15
          10@15 / 10@15

* Face Pulls
          12@42.5
          10@57.5
          10@67.5
          8@72.5
          8@72.5
          8@72.5
          10@52.5

* Quad Extensions, single leg
         12 @ 70
         12 @ 90
         12 @ 110
         10 @ 130
         8 @ 150
         8 @ 150
         8 @ 140
         10 @ 120

* Barbell Shoulder Shrugs
          15 @ 135
          12 @ 225
          10 @ 315
          10 @ 405
          10 @ 455
          8 @ 475
          8 @ 495
          8 @ 515
          10 @ 405

* Overhead Barbell Press
          12 @ bar
          12 @ 65
          10 @ 75
          10 @ 85
          8 @ 95
          8 @ 105
          12 @ 75

 * Stretched

Workout Totaled 2 hr 20 min.

Weighed in at 239 after the workout.
Title: Re: BigDaddy - Faster, Stronger!
Post by: Getsum on February 05, 2013, 12:26:37 PM
Incredible volume man!

2 hour workouts, very nice.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 06, 2013, 09:54:25 AM
2/6/2012 Day 1 of my 4 day split

Got to the gym at 6:10am.

 * Stretch

* Cardio
         37 minutes on the Arc Trainer.

* Narrow Grip Lat Pulldowns
          15@90
          12@120
          10@150
          10@170
          8@190
          8@180
          8@180
          8@180
          12@130

 * Dumbbell Preacher Curls
          12@25         
          10@35
          8@40
          8@40
          8@40
          10@30

* Decline Crunches/Russian Twists
          50 + 25 lbs / 25 + 25 lbs
          50 + 25 lbs / 25 + 25 lbs
          50 + 25 lbs / 25 + 25 lbs

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          12@45
          12@90
          12@135
          10@180
          10@225
          8@240
          8@250
          8@260
          10@180

* Dumbbell Hammer Curls
          10@20
          10@25
          8@30

* Dumbbell Cross Body Curls
          10@20
          8@25
          8@25

* Leg Press Machine, Plate Weight Only
          15@sled
          12@180
          12@270
          10@360
          10@450
          8@540
          6@630
          6@590
          6@590
          10@340

* Seated Cable Rows
          10@120
          10@150
          8@170
          8@180
          8@190
          6@200
          10@130

* Stretch

Workout Totaled 2 hrs 10 min.

Weighed in at 241 after the workout. 

R: 5.2  B: 44.3
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 06, 2013, 09:19:20 PM
2/6/2013 Spinning at Home

Rode 16.4 miles in 52:00 on the spin bike at home.  Didnt get out during lunch at work, so I spent some time on the bike this evening.  Watched the new episode of Top Gear America while I was riding, Good show to ride to.

R: 5.2  B: 60.7
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 07, 2013, 02:14:22 PM
2/7/2013 Run During Lunch

Ran 5.2 miles in 45:26.   8:44 miles.  Good run today.  This is probably the coldest weather I have run in so far.  20 degrees with a 7MPH wind.  Usually I warm up by the end of a run, not today.  This might be the last outdoor run for a while with the blizzard moving in tonight.

R: 10.4  B: 60.7
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 08, 2013, 09:57:55 AM
2/8/2012 Day 2 of my 4 day split

Got the gym at 6:15am.   Last workout before the snowpocolypse!

* Stretch

* Cardio
          32 minutes on the step mill.

* Barbell Bench Press
          15 @ bar
          12 @ 95
          12 @ 135
          10 @ 165
          10 @ 185
          8 @ 195
          6 @ 205
          5 @ 215
          6 @ 205
          8 @ 175
          10 @ 135

* Decline Crunches/Russian Twists
          50 + 35 lbs / 25 + 35 lbs
          50 + 35 lbs / 25 + 35 lbs
          50 + 35 lbs / 25 + 35 lbs

* Pec Fly Machine
           12 @ 100
           12 @ 140
           10 @ 180
           10 @ 220
           8 @ 240
           8 @ 260
           8 @ 280
           10 @ 200

* Barbell Deadlifts
          12 @ 95
          10 @ 135
          10 @ 185
          8 @ 225
          8 @ 245
          6 @ 265
          4 @ 275
          6 @ 255
          6 @ 255
          8 @ 205
          10 @ 135

* Hammer Strength Incline Press
          15 @ machine
          12 @ 70
          12 @ 120
          10 @ 140
          10 @ 160
          8 @ 170
          7 @ 180
          7 @ 190
          6 @ 190
          10 @ 120

* Pushups
          12, 12, 12, 12, 12

* Stretch

Workout totaled 2 hr.  10 min.

Weighed in at 240lbs after the workout. 

R: 10.4  B: 60.7
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 08, 2013, 04:32:16 PM
2/8/2013 Spinning at Home

Rode 18.9 miles in 61:00 on the spin bike at home.  I took the day off from work due to the snow storm and decided to warm up for all the snow shoveling that is expected to happen.  Im really liking having a spin bike at home!

R: 10.4  B: 79.6
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 10, 2013, 07:57:29 AM
2/9/2013 Spinning at Home

Rode 21 miles in 65:00 on the spin bike at home.  Stuck in the house today because of the blizzard, and the gym is closed, so another ride on the bike.

R: 10.4  B: 100.6
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 10, 2013, 05:01:55 PM
2/10/2013 Spinning at Home

Rode 25.6 miles in 80:00 on the spin bike at home.  At home with the kids all day, so I couldnt do much for exercise except ride the spin bike.   Got in some good miles while they did their computer time.

R: 10.4  B: 126.2

Do I even lift anymore? :)
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 11, 2013, 09:23:20 AM
2/11/2012 Day 1 of my 3 day split

* Stretch

* Cardio
          35 minutes running on the track and hitting the heavy bag.

* Narrow Grip Lat Pulldowns
          10@120
          10@150
          10@180
          10@180
          10@180
          10@170
          10@140

* Cable Tricep Pushdowns
          12 @ 50
          10 @ 65
          10 @ 75
          10 @ 75
          10 @ 75
          10 @ 75
          10 @ 60

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          10 @ 70
          10 @ 95
          10 @ 95
          10 @ 90
          10 @ 90
          10 @ 70

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@180
          10@225
          10@235
          10@245
          10@245
          10@180
* Calf Extensions on seated incline machine
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400

* Close Grip Bench Press
          12 @ bar
          12 @ 95
          10 @ 135
          10 @ 155
          10 @ 165
          10 @ 165
          10 @ 155
          10 @ 135

* Seated Cable Rows
          12@100
          10@140
          10@170
          8@180
          7@190
          8@180
          10@130

* Decline Crunches/Dumbbell Side Bends
          50 / 12 @ 50
          50 / 12 @ 50
          50 / 12 @ 50

* Stretch

Workout Totaled 2 hrs.  5 min.

Weighed in at 242 after the workout.   

R: 13.4  B: 126.2
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 11, 2013, 11:57:47 AM
I'm changing things up a bit here.  I'm going back to a three day split. 

I feel that I'm not hitting the major muscle groups often enough on the 4 day split.  Going 5 days a week, I was going 5 or 6 days between hitting the same muscle group.  This will bring it down to every 4 or 5.

I've taken a couple of isolation exercises out, but kept all the big compound movements in (bench, squat, deadlift, overhead press and rows).

I'm going to back up in the 10 rep range for my working sets, and will shoot for 4 sets at my working weight, with a couple of warm-up sets and a cool down set.

I plan to carry this routine through till summer and see what kind of results I get when combined with the cut I'm on.

Workout Day 1

Workout Day 2

Workout Day 3
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 11, 2013, 09:06:59 PM
2/11/2013 Spinning at Home

Rode 14.5 miles in 47:00 on the spin bike at home.   With the blizzard, I wont be running outside for a while, so the bike will make up the bulk of my non-gym cardio for a while.  Catching up on my Gas Monkey Garage while spinning.

R: 13.4  B: 140.7
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 12, 2013, 09:44:20 AM
2/12/2012 Day 2 of my 3 day split

* Stretch

* Cardio
          32 minutes on the Cybex Arc Trainer.

* Hammer Strength Behind The Head Press
          12 @ machine
          12 @ 70
          10 @ 120
          10 @ 140
          10 @ 150
          10 @ 150
          10 @ 140
          10 @ 90

* Barbell Squats
          10@nothing
          10@95
          10@135
          10@185
          10@205
          10@225
          10@235
          10@245
          10@185
          10@135
          Belt at 225

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          10@10 / 10@10
          10@15 / 10@15
          10@20 / 10@20
          10@20 / 10@20
          10@20 / 10@20
          10@15 / 10@15

* Face Pulls
          10@35
          10@45
          10@55
          10@65
          10@70
          10@75
          10@55

* Decline Crunches/Russian Twists
          50 + 35lbs / 25 + 35lbs
          50 + 35lbs / 25 + 35lbs
          50 + 35lbs / 25 + 35lbs

* Barbell Shoulder Shrugs
          10 @ 225
          10 @ 315
          10 @ 405
          10 @ 455
          10 @ 475
          10 @ 495
          10 @ 455
          10 @ 315
          Straps at 405, Belt at 475
   
* Overhead Barbell Press
          10 @ bar
          10 @ 65
          10 @ 85
          10 @ 95
          10 @ 105
          10 @ 110
          10 @ 100
          10 @ 75

* Calf Extensions on seated incline machine
          12 @ 340
          12 @ 340
          12 @ 340
          12 @ 340
          12 @ 340

* Stretch

Workout Totaled 2 hrs.  15 min.

Weighed in at 243 after the workout.   

R: 13.4  B: 140.7
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 13, 2013, 09:44:03 AM
2/13/2012 Day 3 of my 3 day split

* Stretch

* Cardio
          32 minutes on the Step Mill.

* Barbell Bench Press
          12 @ bar
          12 @ 95
          10 @ 135
          10 @ 165
          10 @ 175
          10 @ 175
          10 @ 175
          10 @ 135

 * Dumbbell Preacher Curls
          12@25         
          10@30
          10@35
          10@35
          10@35
          10@30

* Hammer Strength Incline Press
          12 @ machine
          12 @ 70
          12 @ 120
          10 @ 140
          10 @ 150
          10 @ 160
          10 @ 170
          10@ 130

* Incline bench dumbbell curls
          10@20
          10@25
          10@30
          10@30
          10@30
          10@25

* Pushups / Decline Crunches
          15 / 25
          15 / 25
          15 / 25
          15 / 25
          15 / 25

* Dumbbell Deadlifts
          A bunch of cross fit people took up all the racks for over 45 minutes, so I couldnt do barbell deadlifts anywhere, and ended up using dumbbells instead.
          10 @ 50 each hand
          10 @ 65 each hand
          10 @ 80 each hand
          10 @ 90 each hand
          10 @ 95 each hand
          10 @ 100 each hand
          10 @ 105 each hand
          10 @ 80 each hand

* Pec Fly Machine
           10 @ 120
           10 @ 160
           10 @ 200
           10 @ 240
           10 @ 240
           10 @ 240
           10 @ 180

Workout Totaled 2 hrs.  10 min.

Weighed in at 242 after the workout.   

R: 13.4  B: 140.7
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 14, 2013, 01:10:19 PM
2/14/2013 Run at Work

Ran 5.3 in 46:57.  8:51 miles.  Good run today.  It was a little interesting with all the snow banks, and almost no cleared sidewalks.  Most of the people driving were pretty good, but some crowded us into the snow and slush.  Heaven forbid they have to wait 5 seconds to go around us!

R: 18.7  B: 153.2
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 15, 2013, 09:36:32 AM
2/15/2012 Day 1 of my 3 day split

Got to the Gym at 6:15am.

* Stretch

* Cardio
          32 minutes on the Cybex Arc Trainer.

* Narrow Grip Lat Pulldowns
          10@120
          10@150
          10@170
          10@180
          10@190
          10@170
          10@140

* Cable Tricep Pushdowns
          12 @ 50
          10 @ 65
          10 @ 75
          10 @ 80
          10 @ 85
          10 @ 80
          10 @ 60

* Calf Extensions on seated incline machine
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@180
          10@225
          10@235
          10@250
          10@260
          10@205

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          10 @ 70
          10 @ 85
          10 @ 90
          10 @ 95
          10 @ 100
          10 @ 70

* Close Grip Bench Press
          12 @ bar
          12 @ 95
          10 @ 135
          10 @ 155
          10 @ 165
          10 @ 175
          10 @ 155
          10 @ 115

* Seated Cable Rows/Decline Crunches
          10@120 / 20
          10@150 / 20
          10@170 / 20
          10@180 / 20
          10@190 / 20
          10@200 / 20
          10@140 / 20

* Stretch

Workout Totaled 2 hrs.  5 min.

Weighed in at 243 after the workout.   

R: 18.7  B: 153.2
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 15, 2013, 01:16:13 PM
2/15/2013 Run at Work

Ran 5.3 miles in 46:23.  8:45 miles.  Another good run today.   It was just too nice of a day to not go for a run.  45 and sunny with almost no wind, is very unusual around here in mid-February, so I had to take advantage of it.  We even managed to pick up the pace a little from yesterday! :)

R: 24.0  B: 153.2
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 16, 2013, 12:31:25 PM
2/16/2012 Day 2 of my 3 day split

Got to the gym at 5:55am.

* Stretch

* Cardio
          36 minutes on the Cybex Arc Trainer.

* Hammer Strength Behind The Head Press
          12 @ machine
          12 @ 70
          10 @ 120
          10 @ 140
          10 @ 160
          10 @ 170
          10 @ 160
          10 @ 120

* Barbell Squats
          10@nothing
          10@95
          10@135
          10@185
          10@225
          10@235
          10@245
          10@255
          10@185
          10@135
          Belt at 225

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          10@10 / 10@10
          10@15 / 10@15
          10@20 / 10@20
          10@25 / 10@25
          10@20 / 10@20
          10@20 / 10@20

* Face Pulls
          10@45
          10@65
          10@75
          10@75
          10@75
          10@75

* Decline Crunches/Russian Twists
          30 + 25lbs / 15 + 25lbs
          30 + 25lbs / 15 + 25lbs
          30 + 25lbs / 15 + 25lbs
          30 + 25lbs / 15 + 25lbs

* Barbell Shoulder Shrugs
          10 @ 225
          10 @ 315
          10 @ 405
          10 @ 495
          10 @ 505
          10 @ 515
          10 @ 495
          10 @ 405
          Straps at 405, Belt at 495
   
* Overhead Barbell Press
          10 @ bar
          10 @ 65
          10 @ 85
          10 @ 95
          10 @ 105
          10 @ 115
          10 @ 105
          10 @ 75

* Stretch

Workout Totaled 2 hrs.  25 min.  I was chatting too much this morning, so the workout ran a little long.

Weighed in at 241 after the workout.   

R: 24.0  B: 153.2
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 17, 2013, 08:08:14 AM
2/17/2013 Spinning at Home

Rode 20.8 miles in 66:00 on the spin bike at home.   A nice ride on a snowy Sunday morning.  This is exactly why I bought a bike for home, as I never would have gone to the gym on a snowy morning like this before Church.  Felt good, and Im much more awake now!

R: 24.0  B: 174.0
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 18, 2013, 11:33:33 AM
2/18/2012 Day 3 of my 3 day split

* Stretch

* Cardio
          38 minutes running on the track and hitting the heavy bag.

* Barbell Bench Press
          12 @ bar
          12 @ 95
          10 @ 135
          10 @ 165
          10 @ 185
          10 @ 195
          10 @ 185
          10 @ 155

 * Dumbbell Preacher Curls
          12@25         
          10@35
          10@40
          10@45
          10@40
          10@30

* Hammer Strength Incline Press
          12 @ machine
          12 @ 70
          12 @ 120
          10 @ 150
          10 @ 170
          10 @ 180
          10 @ 170
          10@ 140

* Decline Crunches/Russian Twists
          30 + 35lbs / 15 + 35lbs
          30 + 35lbs / 15 + 35lbs
          30 + 35lbs / 15 + 35lbs
          30 + 35lbs / 15 + 35lbs

* Incline bench dumbbell curls
          10@25
          10@30
          10@35
          10@35
          10@35
          10@35

* Barbell Deadlifts
          10 @ 95
          10 @ 135
          10 @ 185
          10 @ 205
          10 @ 225
          10 @ 235
          10 @ 215
          10 @ 185

* Pec Fly Machine
           10 @ 120
           10 @ 160
           10 @ 200
           10 @ 240
           10 @ 280
           10 @ 280
           10 @ 200

* Calf Extensions on seated incline machine
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400

* Pushups / Decline Crunches
          18 / 20
          18 / 20
          18 / 20
          18 / 20

Workout Totaled 2 hrs.  25 min.

Weighed in at 243 after the workout.   

R: 27.2  B: 174.0
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 19, 2013, 09:20:56 AM
2/19/2012 Day 1 of my 3 day split

Got to the Gym at 5:35am.

* Stretch

* Cardio
          37 minutes on the step mill.

* Narrow Grip Lat Pulldowns
          10@120
          10@150
          10@170
          10@180
          10@190
          10@180
          10@140

* Cable Tricep Pushdowns
          12 @ 50
          10 @ 70
          10 @ 80
          10 @ 85
          10 @ 90
          10 @ 90
          10 @ 65

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          10 @ 70
          10 @ 80
          10 @ 90
          10 @ 95
          10 @ 100
          10 @ 70

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@180
          10@225
          10@250
          10@260
          10@270
          10@205

* Calf Extensions on seated incline machine
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400

* Close Grip Bench Press
          12 @ bar
          12 @ 95
          10 @ 135
          10 @ 155
          10 @ 175
          10 @ 175
          10 @ 175
          10 @ 135

* Seated Cable Rows
          10@120
          10@150
          10@170
          10@180
          10@190
          10@180
          10@140

* Decline Crunches
          4 * 50

* Stretch

Workout Totaled 2 hrs.  15 min.

Weighed in at 243 after the workout.   

R: 27.2  B: 174.0
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 19, 2013, 09:16:12 PM
2/19/2013 Spinning at Home

Rode 18.5 miles in 58:00 on the spin bike at home.   Awesome spin tonight!  I was cranking and felt great the whole ride, and caught up on the latest episode of Top Gear BBC.   Now for some dinner, Im starving over here!

R: 27.2  B: 192.5
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 20, 2013, 09:31:55 AM
2/20/2012 Day 2 of my 3 day split

Got to the gym at 6:10am.

* Stretch

* Cardio
          32 minutes on the Cybex Arc Trainer.

* Hammer Strength Behind The Head Press
          12 @ machine
          12 @ 70
          10 @ 120
          10 @ 140
          10 @ 160
          10 @ 170
          10 @ 160
          10 @ 120

* Barbell Squats
          10@nothing
          10@95
          10@135
          10@185
          10@225
          10@245
          10@255
          10@265
          10@205
          10@155
          Belt at 245

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          10@10 / 10@10
          10@15 / 10@15
          10@20 / 10@20
          10@25 / 10@25
          10@30 / 10@30
          10@25 / 10@25

* Face Pulls
          10@50
          10@65
          10@75
          10@75
          10@75
          10@75
          10@60

* Decline Crunches/Russian Twists
          30 + 35lbs / 15 + 35lbs
          30 + 35lbs / 15 + 35lbs
          30 + 35lbs / 15 + 35lbs
          30 + 35lbs / 15 + 35lbs

* Barbell Shoulder Shrugs
          10 @ 225
          10 @ 315
          10 @ 405
          10 @ 495
          10 @ 515
          10 @ 495
          10 @ 495
          10 @ 405
          Straps at 405, Belt at 495
   
* Overhead Barbell Press
          10 @ bar
          10 @ 75
          10 @ 95
          10 @ 105
          10 @ 115
          10 @ 105
          10 @ 95
          10 @ 65

* Calf Extensions on seated incline machine
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400

* Stretch

Workout Totaled 2 hrs.  15 min.

Weighed in at 243 after the workout.   
R: 27.2  B: 192.5
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 20, 2013, 01:24:41 PM
2/20/2013 Run at Work

Ran 5.3 miles in 44:25.  8:23 miles.  Awesome run today, we were hauling butt!  I havent done that kind of speed, for that distance, in a few months and it felt good.  I do need to replace my shoes though, I can tell these ones are getting worn out.

R: 32.5  B: 192.5
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 21, 2013, 07:37:43 AM
2/21/2013 Spinning at Home

Rode 18.9 miles in 61:00 on the spin bike at home.   Good ride this morning.  Now off to work!

R: 32.5  B: 211.4
Title: Re: BigDaddy - Faster, Stronger!
Post by: w8killer on February 21, 2013, 07:20:58 PM
Too....  much.....  cardio.....


Kidding, good stuff.  Can't wait for warm weather so I can get the bike (pedal style) out and ride.
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 21, 2013, 09:09:49 PM
2/21/2013 Spinning at Home

Rode 12.8 miles in 41:00 on the spin bike at home.   Didnt run at lunch today, so I went for a short ride tonight, felt good!

R: 32.5  B: 224.2
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 21, 2013, 09:11:45 PM
Too....  much.....  cardio.....


Kidding, good stuff.  Can't wait for warm weather so I can get the bike (pedal style) out and ride.

I do quite a bit of cardio for weight management.   About 3 years ago I weighed 490 lbs....  I'm also on a small cut for the upcoming summer, so I've been upping the cardio lately, because I still like to eat :)
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 22, 2013, 09:46:41 AM
2/22/2012 Day 3 of my 3 day split

* Stretch

* Cardio
          32 minutes on the Cybex Arc Trainer.

* Barbell Bench Press
          12 @ bar
          12 @ 95
          10 @ 135
          10 @ 175
          10 @ 195
          10 @ 205
          10 @ 195
          10 @ 165
          10 @ 135
          Finally back into the 200s for 10 reps.

 * Dumbbell Preacher Curls
          12@25         
          10@35
          10@40
          10@45
          10@45
          10@40
          10@30

* Hammer Strength Incline Press
          12 @ machine
          12 @ 70
          12 @ 140
          10 @ 160
          10 @ 180
          10 @ 190
          10 @ 180
          10@ 140

* Incline bench dumbbell curls
          10@30
          10@35
          10@35
          10@35
          10@35
          10@30

* Barbell Deadlifts / EZ-Curl Bar Drag Curls
          10 @ 95
          10 @ 135 / 10 @ 40
          10 @ 185 / 10 @ 50
          10 @ 225 / 10 @ 60
          10 @ 235 / 10 @ 50
          10 @ 245 / 10 @ 50
          10 @ 255
          10 @ 205
          10 @ 155
          Straps at 225, belt at 255

          Tried out Drag Curls for the first time today.  I think I like them. 
          They definitely hit arms a little different than any curl I have done before.

* Pec Fly Machine
           10 @ 140
           10 @ 200
           10 @ 240
           10 @ 280
           10 @ 280
           10 @ 280
           10 @ 200

* Pushups / Decline Crunches
          15 / 30
          15 / 30
          15 / 30
          15 / 30
          15 / 30

* Calf Extensions on seated incline machine
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400


Workout Totaled 2 hrs.  25 min.

Weighed in at 247 after the workout.   I has a major bloat today....
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 23, 2013, 10:35:26 AM
2/23/2012 Day 1 of my 3 day split

Got to the Gym at 5:55am.

* Stretch

* Cardio
          43 minutes running on the track and hitting the heavy bag.

* Narrow Grip Lat Pulldowns
          10@120
          10@150
          10@180
          10@190
          10@200
          10@180
          10@140

* Cable Tricep Pushdowns
          12 @ 50
          10 @ 65
          10 @ 80
          10 @ 90
          10 @ 95
          10 @ 90
          10 @ 65

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          10 @ 70
          10 @ 80
          10 @ 90
          10 @ 100
          10 @ 105
          10 @ 70

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@180
          10@225
          10@250
          10@265
          10@275
          10@225

* Calf Extensions on seated incline machine
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400

* Close Grip Bench Press
          12 @ bar
          12 @ 95
          10 @ 135
          10 @ 165
          10 @ 185
          10 @ 185
          10 @ 175
          10 @ 145

* Seated Cable Rows
          10@120
          10@150
          10@180
          10@190
          10@200
          10@210
          10@150

* Decline Crunches/Overhead Tricep Extensions
          30 / 10 @ 40
          30 / 10 @ 50
          30 / 10 @ 60
          30 / 10 @ 60
          30 / 10 @ 50

* Stretch

Workout Totaled 2 hrs.  10 min.

Weighed in at 246 after the workout.   
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 25, 2013, 11:33:56 AM
2/25/2012 Day 2 of my 3 day split

Got to the gym at 6:05am.

* Stretch

* Cardio
          32 minutes on the step mill.

* Hammer Strength Behind The Head Press
          12 @ machine
          12 @ 70
          10 @ 120
          10 @ 140
          10 @ 160
          10 @ 170
          10 @ 170
          10 @ 130

* Barbell Squats
          10@nothing
          10@95
          10@135
          10@185
          10@225
          10@245
          10@255
          10@265
          10@205
          10@155
          Belt at 245

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          10@15 / 10@15
          10@20 / 10@20
          10@25 / 10@25
          10@30 / 10@30
          10@30 / 10@30
          10@25 / 10@25

* Face Pulls
          10@50
          10@65
          10@75
          10@75
          10@75
          10@75
          10@60

* Decline Crunches/Russian Twists
          30 + 35lbs / 15 + 35lbs
          30 + 35lbs / 15 + 35lbs
          30 + 35lbs / 15 + 35lbs
          30 + 35lbs / 15 + 35lbs

* Barbell Shoulder Shrugs
          10 @ 225
          10 @ 315
          10 @ 405
          10 @ 495
          10 @ 525
          10 @ 545
          8 @ 565
          10 @ 405
          Straps at 405, Belt at 495
   
* Overhead Barbell Press
          10 @ bar
          10 @ 75
          10 @ 95
          10 @ 105
          10 @ 115
          10 @ 105
          10 @ 75

* Stretch

Workout Totaled 2 hrs.  10 min.

Weighed in at 244 after the workout.   
R: 32.5  B: 224.2
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 26, 2013, 09:47:45 AM
2/26/2012 Day 3 of my 3 day split

* Stretch

* Cardio
          32 minutes on the Cybex Arc Trainer.

* Barbell Bench Press
          12 @ bar
          12 @ 95
          10 @ 135
          10 @ 175
          10 @ 195
          10 @ 205
          10 @ 210
          10 @ 185
          10 @ 155

 * Dumbbell Preacher Curls
          12@25         
          10@35
          10@40
          10@45
          10@45
          10@45
          10@35

* Hammer Strength Incline Press
          12 @ machine
          12 @ 70
          10 @ 140
          10 @ 160
          10 @ 180
          10 @ 190
          9 @ 200
          10@ 150

* Barbell Deadlifts
          10 @ 95
          10 @ 135
          10 @ 185
          10 @ 225
          10 @ 245
          10 @ 255
          10 @ 265
          10 @ 205
          10 @ 135
          Straps at 225, belt at 245

* Incline bench dumbbell curls
          10@30
          10@35
          10@35
          10@35
          10@30

* Pec Fly Machine
           10 @ 140
           10 @ 200
           10 @ 240
           10 @ 280
           10 @ 280
           10 @ 280
           10 @ 200

* EZ-Curl Bar Drag Curls
          10 @ 40
          10 @ 50
          10 @ 60
          10 @ 50
          10 @ 40

* Pushups / Decline Crunches
          15 / 30
          15 / 30
          15 / 30
          15 / 30
          15 / 30

Workout Totaled 2 hrs.  15 min.

Weighed in at 244 after the workout.

R: 32.5  B: 224.2
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 26, 2013, 01:24:52 PM
2/26/2013 Run at Work

Ran 5.3 miles in 44:35.  8:25 miles.   Good run today.  It was hard work the whole way, so I was surprised at the good pace when we finished.  Some days it comes easy, some days you have to push the whole time.  Nice weather for the run today. 41, partial sun, and no wind

R: 37.8  B: 224.2
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 27, 2013, 08:50:06 AM
2/27/2013 Spinning at Home

Rode 18.7 miles in 61:00 on the spin bike at home.   Good ride this morning while watching the latest episode of Top Gear on BBC America.

R: 37.8  B: 242.9
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 28, 2013, 11:04:54 AM
2/28/2012 Day 1 of my 3 day split

Got to the Gym at 6:10am.

* Stretch

* Cardio
          32 minutes running on the track and hitting the heavy bag.

* Narrow Grip Lat Pulldowns
          10@120
          10@150
          10@180
          10@200
          10@200
          10@200
          10@150

* Cable Tricep Pushdowns
          12 @ 50
          10 @ 70
          10 @ 85
          10 @ 90
          10 @ 95
          10 @ 90
          10 @ 65

* Seated Hamstring Curls/Seated Quad Extensions one leg at a time
          15 @ 45 / 15 @ 70
          15 @ 70 / 15 @ 90
          15 @ 70 / 15 @ 90
          15 @ 70 / 15 @ 90
          15 @ 70 / 15 @ 90

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@180
          10@225
          10@250
          10@265
          10@275
          10@280
          10@205

* Calf Extensions on seated incline machine
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400

* Close Grip Bench Press
          10 @ bar
          10 @ 95
          10 @ 135
          10 @ 165
          10 @ 185
          10 @ 185
          10 @ 175
          10 @ 135

* Decline Crunches
          2 * 100

* Seated Cable Rows/Overhead Tricep Extensions
          10@120
          10@150 / 10 @ 40
          10@180 / 10 @ 50
          10@200 / 10 @ 50
          10@210 / 10 @ 50
          10@200 / 10 @ 50
          10@150 

* Stretch

Workout Totaled 2 hrs.  10 min.

Weighed in at 243 after the workout.   

R: 39.3  B: 242.9
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on February 28, 2013, 02:48:38 PM
2/28/2013 Run at Work

Ran 5.3 miles in 45:07.  8:31 miles.   Good run today.  Weather was just awesome today.  45, mostly sunny, with very little wind.  It almost felt like spring is coming..... 

R: 44.3  B: 242.9
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on March 01, 2013, 09:46:52 AM
3/1/2012 Day 2 of my 3 day split

Got to the gym at 6:20 am.

* Stretch

* Cardio
          28 minutes on the Cybex Arc Trainer.

* Hammer Strength Behind The Head Press
          12 @ machine
          12 @ 70
          10 @ 120
          10 @ 150
          10 @ 170
          10 @ 180 :)
          10 @ 170 :)
          10 @ 140

* Barbell Squats
          10@nothing
          10@95
          10@135
          10@185
          10@225
          10@245
          10@265
          10@275 :)
          10@205
          10@155
          Belt at 245

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          10@15 / 10@15
          10@20 / 10@20
          10@25 / 10@25
          10@30 / 10@30
          10@35 / 10@35 :)
          10@25 / 10@25

* Rear Delt Cable Rows, One arm at a time
          10@30
          10@35
          10@40
          10@45
          10@47.5
          10@50
          10@40

* Decline Crunches/Russian Twists
          30 + 35lbs / 15 + 35lbs
          30 + 35lbs / 15 + 35lbs
          30 + 35lbs / 15 + 35lbs
          30 + 35lbs / 15 + 35lbs

* Barbell Shoulder Shrugs
          10 @ 225
          10 @ 315
          10 @ 405
          10 @ 495
          10 @ 515
          10 @ 535
          10 @ 495
          10 @ 405
          Straps at 405, Belt at 515
   
* Overhead Barbell Press
          10 @ bar
          10 @ 75
          10 @ 95
          10 @ 105
          10 @ 115
          10 @ 105
          10 @ 85

* Calf Extensions on seated incline machine
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400

* Stretch

Workout Totaled 2 hrs.  10 min.

Weighed in at 242 after the workout.   
R: 0  B: 0
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on March 01, 2013, 01:31:23 PM
3/1/2013 Run at Work

Ran 5.3 miles in 46:23.  8:45 miles.   Good run today.  Took it a little easier since it was 2 days of running in a row.  Didnt want to miss the nice running weather.

R: 5.3  B: 0
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on March 02, 2013, 09:18:30 AM
3/2/2012 Day 3 of my 3 day split

* Stretch

* Cardio
          38 minutes on the Spin Bike.

* Barbell Bench Press
          12 @ bar
          12 @ 95
          10 @ 135
          10 @ 185
          10 @ 205
          10 @ 215 :)
          10 @ 215 :)
          10 @ 185
          10 @ 135

 * Dumbbell Preacher Curls
          12@25         
          10@35
          10@40
          10@45
          10@45
          10@35

* Hammer Strength Incline Press
          12 @ machine
          12 @ 70
          10 @ 140
          10 @ 170
          10 @ 190
          10 @ 200 :)
          10 @ 190 :)
          10 @ 140

* Incline bench dumbbell curls
          10@30
          10@35
          10@35
          10@35
          10@30

* Barbell Deadlifts / EZ-Curl Bar Drag Curls
          10 @ 95
          10 @ 135
          10 @ 185 / 10 @ 40
          10 @ 225 / 10 @ 50
          10 @ 245 / 10 @ 50
          10 @ 255 / 10 @ 50
          10 @ 265 / 10 @ 50
          10 @ 205 / 10 @ 50
          10 @ 135
          Straps at 225, belt at 245

* Pec Fly Machine
           10 @ 140
           10 @ 220
           10 @ 280
           10 @ 280
           10 @ 280
           10 @ 220

* Pushups / Decline Crunches
          15 / 25
          15 / 25
          15 / 25
          15 / 25

Workout Totaled 2 hrs.  20 min.

Weighed in at 243 after the workout.

R: 5.3  B: 13
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on March 04, 2013, 11:33:57 AM
3/4/2012 Day 1 of my 3 day split

Got to the Gym at 6:10am.

* Stretch

* Cardio
          34 minutes on Cybex Arc Trainer.

* Narrow Grip Lat Pulldowns
          10@120
          10@150
          10@180
          10@200
          10@210 :)
          10@200
          10@180
          10@140

* Cable Tricep Pushdowns
          12 @ 50
          10 @ 70
          10 @ 85
          10 @ 95
          10 @ 100 :)
          10 @ 95 :)
          10 @ 70

* Seated Hamstring Curls/Seated Quad Extensions one leg at a time
          15 @ 45 / 15 @ 70
          15 @ 70 / 15 @ 90
          15 @ 70 / 15 @ 90
          15 @ 70 / 15 @ 90
          15 @ 70 / 15 @ 90

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@180
          10@225
          10@250
          10@275
          10@295 :)
          10@205

* Decline Crunches/Russian Twists
          30 + 35lbs / 15 + 35lbs
          30 + 35lbs / 15 + 35lbs
          30 + 35lbs / 15 + 35lbs
          30 + 35lbs / 15 + 35lbs

* Close Grip Bench Press
          10 @ bar
          10 @ 95
          10 @ 135
          10 @ 165
          10 @ 185
          10 @ 190 :)
          10 @ 185 :)
          10 @ 135

* Calf Extensions on seated incline machine
          20 @ 400
          20 @ 400
          18 @ 400
          18 @ 400

* Seated Cable Rows/Overhead Tricep Extensions
          10@120
          10@150 / 10 @ 40
          10@180 / 10 @ 50
          10@200 / 10 @ 60
          10@210 / 10 @ 70
          10@200 / 10 @ 60
          10@150 

* Stretch

Workout Totaled 2 hrs.  20 min.

Weighed in at 245 after the workout.   

R: 5.3  B: 13
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on March 04, 2013, 01:20:45 PM
3/4/2013 Run at Work

Ran 5.2 miles in 44:11.  8:29 miles.   Really good run today!  I was waffling on going today, but one of my running buddies talked me into it.  Glad he did.  It was windy out, but not as bad as the weather report made it out to be.

R: 10.5  B: 13
Title: Re: BigDaddy - Faster, Stronger!
Post by: BigDaddy on March 05, 2013, 09:36:58 AM
3/5/2012 Day 2 of my 3 day split

Got to the gym at 6:00 am.

* Stretch

* Cardio
          32 minutes on the step mill.

* Hammer Strength Behind The Head Press
          12 @ machine
          12 @ 70
          10 @ 140
          10 @ 160
          10 @ 180
          9 @ 190 :)
          10 @ 180 :)
          10 @ 120

* Barbell Squats
          10@nothing
          10@95
          10@135
          10@185
          10@225
          10@245
          10@265
          10@285 :)
          10@225
          10@175
          Belt at 245

* Standing Side Dumbbell Raises / Standing Front Dumbbell Raises
          10@15 / 10@15
          10@25 / 10@25
          10@30 / 10@30
          10@35 / 10@35