Author Topic: BigDaddy - Faster, Stronger!  (Read 100681 times)

Online BigDaddy

  • Senior Member
  • ****
  • Posts: 3867
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2655 on: May 31, 2017, 08:16:48 PM »
5/30/2017 Ė Workout with my Son

Got to the gym at 5:15 am.   

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Bench Press
          15 @ 135 lbs.
          12 @ 155 lbs.
          10 @ 175 lbs.
          8 @ 195 lbs., 8 @ 155 lbs.

* Wide Grip Seated Cable Rows
          15 @ 150 lbs.
          12 @ 185 lbs.
          10 @ 230 lbs.
          6 @ 257.5 lbs., 8 @ 197.5 lbs.

 * Leg Press, PWO
          15 @ 230 lbs.
          12 @ 380 lbs.
          10 @ 470 lbs.
          8 @ 600 lbs. , 8 @ 420 lbs.

* Seated Overhead Dumbbell Press
          15 @ 35 lbs.
          12 @ 50 lbs.
          10 @ 60 lbs.
          8 @ 65 lbs., 8 @ 40 lbs.

* Decline Crunches / Decline Twisting Crunches
        12 / 6 each side
        12 / 6 each side
        12 / 6 each side
        12 / 6 each side
        12 / 6 each side

* Foam Rolling
         Hamstrings, Calves, Quads, Back

* Stretch

Workout totaled 1 hour and 17 minutes.

5/31/2017 Ė Day 3 of my 3 day split

Got to the Gym at 5:30 am.

* Stretch

* Warm-up
         12 Minutes on the Arc Trainer

* Barbell Bench Press
          12 @ bar.
          12 @ 135 lbs.
          9 @ 155 lbs.
          6 @ 175 lbs.
          4 @ 195 lbs.
          4 @ 205 lbs.
          4 @ 215 lbs.
          3 @ 225 lbs.
          1 @ 235 lbs.
          2 @ 225 lbs.
          4 @ 215 lbs.
          6 @ 205 lbs.
          8 @ 185 lbs., 8 @ 135 lbs.

* EZ-Bar Narrow Grip Curls
          12 @ 60 lbs.
          9 @ 80 lbs.
          6 @ 90 lbs.
          4 @ 100 lbs.
          4 @ 110 lbs.
          4 @ 110 lbs.
          3 @ 110 lbs.
          4 @ 100 lbs.
          6 @ 90 lbs.

* Reverse Grip Incline Barbell Press
          12 @ 65 lbs.
          9 @ 95 lbs.
          6 @ 105 lbs.
          6 @ 115 lbs.
          4 @ 125 lbs.
          4 @ 130 lbs.
          4 @ 135 lbs.
          4 @ 140 lbs.
          4 @ 130 lbs.
          6 @ 120 lbs.
          9 @ 105 lbs.

* Dumbbell Concentration Curls
          12 @ 30 lbs.
          9 @ 40 lbs.
          6 @ 50 lbs.
          4 @ 55 lbs.
          4 @ 60 lbs.
          3 @ 65 lbs.
          4 @ 55 lbs.
          6 @ 50 lbs.

* Sumo Barbell Deadlifts
          12 @ 135 lbs.
          9 @ 185 lbs.
          6 @ 225 lbs.
          4 @ 255 lbs.
          4 @ 275 lbs.
          4 @ 295 lbs.
          4 @ 315 lbs.
          2 @ 325 lbs. 
          4 @ 305 lbs.
          4 @ 285 lbs.
          4 @ 265 lbs.
          6 @ 245 lbs.

* Incline Dumbbell Flys
          12 @ 25 lbs.
          9 @ 30 lbs.
          6 @ 35 lbs.
          6 @ 40 lbs.
          4 @ 45 lbs.
          4 @ 50 lbs.
          6 @ 40 lbs.
          6 @ 35 lbs.

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

* Ab Wheel Roll Outs / Pushups
         8 / 6
         8 / 6
         8 / 6
         8 / 6
         8 / 6

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

 * Stretch

Workout Totaled 2 hours and 45 minutes.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

  • Senior Member
  • ****
  • Posts: 3867
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2656 on: June 01, 2017, 08:48:36 AM »
6/1/2017 Ė Workout with my Son

Got to the gym at 5:15 am.   

My sonís shoulder is doing much better, he was able to do all the exercises today without any pain, with 80-90% of his normal working weights.

* Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Hammer Strength Incline Press, PWO
          15 @ 120 lbs.
          12 @ 160 lbs.
          10 @ 190 lbs.
          6 @ 220 lbs., 6 @ 170 lbs.

* Reverse Grip Cable Pulldowns
          15 @ 117.5 lbs.
          12 @ 145 lbs.
          10 @ 170 lbs.
          7 @ 197.5 lbs., 6 @ 157.5 lbs.

 * Box Squats
          12 @ 45 lbs.
          10 @ 45 lbs.
          10 @ 45 lbs.
          10 @ 45 lbs.
          10 @ 45 lbs.

* Hang Clean to Overhead Press
          10 @ 75 lbs.
          8 @ 85 lbs.
          8 @ 95 lbs.
          6 @ 105 lbs., 6 @ 75 lbs.

* Various Ab Exercises
        ( Hollow spoon holds, Crunches, Single leg glute brides, Hollow spoon holds, Twisting Crunches, Glute Bridges)

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

* Stretch

Workout totaled 1 hour and 15 minutes.

"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

  • Senior Member
  • ****
  • Posts: 3867
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2657 on: June 03, 2017, 08:36:38 AM »
6/2/2017 Ė Day 1 of my 3 day split

Got to the gym at 5:50 am. 

 * Stretch

* Warm-up
         12 Minutes on the Arc Trainer

 * Wide Grip Cable Lat Pulldowns
          12 @ 117.5
          9 @ 150 lbs.
          6 @ 177.5 lbs.
          4 @ 197.5 lbs.
          4 @ 217.5 lbs.
          4 @ 230 lbs.
          4 @ 237.5 lbs.
          3 @ 245 lbs.
          3 @ 250 lbs.
          4 @ 230 lbs.
          6 @ 210 lbs.
          6 @ 190 lbs.

* Standing Overhead EZ-Bar Triceps Extensions
          10 @ 50 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs.
          10 @ 60 lbs.

*Icarrian Seated Leg Press, One leg at a Time
          10 @ 75 lbs.
          10 @ 87.5 lbs.
          10 @ 100 lbs.
          10 @ 112.5 lbs.
          8 @ 125 lbs.
          8 @ 125 lbs.
          8 @ 125 lbs.
          8 @ 125 lbs.
          10 @ 100 lbs.
          Only rest was to change my feet, or the weight.

* One-Arm Dumbbell Rows
          12 @ 70 lbs.
          9 @ 95 lbs.
          6 @ 110 lbs.
          4 @ 120 lbs.
          4 @ 130 lbs.
          3 @ 145 lbs.
          3 @ 145 lbs.
          3 @ 145 lbs.
          4 @ 130 lbs.
          6 @ 115 lbs.
          9 @ 95 lbs.

* Narrow Grip Bench Press
         12 @ 115 lbs.
         9 @ 145 lbs.
         6 @ 165 lbs.
         4 @ 185 lbs.
         4 @ 200 lbs.
         4 @ 210 lbs.
         3 @ 220 lbs.
         4 @ 205 lbs.
         6 @ 185 lbs.
         9 @ 165 lbs.

* Romanian Deadlifts
          12 @ 135 lbs.
          9 @ 185 lbs.
          6 @ 215 lbs.
          4 @ 235 lbs.
          4 @ 255 lbs.
          4 @ 275 lbs.
          3 @ 295 lbs.
          4 @ 255 lbs.
          6 @ 215 lbs.

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

* Ab Wheel Rollouts
        8, 8, 8, 8, 8, 8

  * Foam Rolling
         Hamstrings, Calves, Quads, Lower Back

 * Stretch

Workout Totaled: 2 hours and 25 minutes.

6/3/2017 Ė Workout with my Son

Got to the gym at 6:00 am.   

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 165 lbs.
          8 @ 185 lbs.
          7 @ 205 lbs., 8 @ 155 lbs.

* Wide Grip Seated Cable Rows
          12 @ 170 lbs.
          10 @ 210 lbs.
          8 @ 245 lbs.
          6 @ 270 lbs., 8 @ 210 lbs.

 * Hex-Bar Deadlift
          12 @ 145 lbs.
          10 @ 195 lbs.
          8 @ 235 lbs.
          6 @ 265 lbs.
          8 @ 235 lbs.

* Seated Overhead Dumbbell Press
          12 @ 35 lbs.
          10 @ 50 lbs.
          8 @ 60 lbs.
          8 @ 65 lbs., 8 @ 40 lbs.

* Decline Crunches / Decline Twisting Crunches
        12 / 6 each side
        12 / 6 each side
        12 / 6 each side
        12 / 6 each side
        12 / 6 each side

* Farmers Walk with Kettle Bells
         250 ft. w/ 62 lbs per hand.
         250 ft. w/ 62 lbs per hand.
         250 ft. w/ 62 lbs per hand.
         250 ft. w/ 62 lbs per hand.

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

* Stretch

Workout totaled 1 hour and 28 minutes.


"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

  • Senior Member
  • ****
  • Posts: 3867
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2658 on: June 12, 2017, 11:15:43 AM »
Finally back from vacation and a business trip.   I did workout everyday on the business trip, and the hotel actually had a smith machine.  Using that, I was able to get in some decent workouts, but I didn't log them.   I'm getting back on the wagon with logging my food, as I've let myself get a little "fluffy" over the past month.  I was 262 this morning!

6/12/2017 Ė Day 2 of my 3 day split

Got to the gym at 5:20 am.

* Stretch

* Warmup
         12 minutes on the Arc Trainer.

* Standing Overhead Bradford Presses
          6 @ bar.
          6 @ 75 lbs.
          5 @ 95 lbs.
          4 @ 105 lbs.
          3 @ 115 lbs.
          3 @ 125 lbs.
          2 @ 130 lbs.
          Each rep is one press in front of the head, and one press behind.

* Standing Overhead Barbell Press
          6 @ 135 lbs.
          4 @ 140 lbs.
          4 @ 145 lbs.
          3 @ 150 lbs.
          4 @ 140 lbs.
          4 @ 130 lbs.
          6 @ 120 lbs.
          8 @ 105 lbs.

 * Barbell Squats
          10 @ bar
          10 @ 95 lbs.
          10 @ 135 lbs.
          8 @ 165 lbs.
          8 @ 195 lbs.
          6 @ 225 lbs.
          4 @ 250 lbs.
          4 @ 270 lbs.
          3 @ 280 lbs.
          4 @ 250 lbs.
          6 @ 225 lbs.
          8 @ 185 lbs.

* Kneeling Landmine Overhead Press, One arm at a time
          12 @ 55 lbs
          9 @ 65 lbs.
          6 @ 75 lbs.
          6 @ 80 lbs.
          4 @ 85 lbs.
          4 @ 90 lbs.
          4 @ 95 lbs.
          4 @ 90 lbs.
          6 @ 80 lbs.
          8 @ 70 lbs.

 * Seated Rope Face Pulls
          12 @ 50 lbs.
          9 @ 70 lbs.
          6 @ 90 lbs.
          4 @ 105 lbs.
          4 @ 117.5 lbs.
          4 @ 125 lbs.
          4 @ 110 lbs.
          6 @ 90 lbs.
          9 @ 70 lbs.

* Barbell Shoulder Shrugs
          12 @ 185 lbs.
          9 @ 275 lbs.
          6 @ 365 lbs.
          6 @ 415 lbs.
          4 @ 435 lbs.
          4 @ 455 lbs.
          6 @ 415 lbs.
          6 @ 365 lbs.
          8 @ 325 lbs.

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

* Ab Wheel Roll-Outs / Pushups
         8 / 6
         8 / 6
         8 / 6
         8 / 6
         8 / 6

 * Foam Rolling
         Hamstrings, Calves, Quads, Lower Back

* Stretch

Workout Totaled 2 hours and 35 minutes.


"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

  • Senior Member
  • ****
  • Posts: 3867
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2659 on: June 12, 2017, 01:35:50 PM »
06/12/2017 - Bike at Work

Biked 25.2 miles in 1:26:24, 17.5 mph average speed.  Good bike ride today.  Man it was wicked hot, but we made it.   We got passed by a group of 8 fellow bikers, and I decided I would stick with them as long as they were on our route.  I hung with them for about 7 miles before they turned off, and we averaged 1.5-2 mph faster than normal while we chased them.  Competition is good!
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

  • Senior Member
  • ****
  • Posts: 3867
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2660 on: June 13, 2017, 09:44:26 AM »
6/13/2017 Ė Workout with my Son

Got to the gym at 5:25 am.   

* Stretch

* Warmup
          16 minutes on the Arc Trainer.

* Barbell Incline Press
          15 @ 105 lbs.
          12 @ 135 lbs.
          10 @ 155 lbs.
          8 @ 165 lbs., 6 @ 135 lbs., 8 @ 95 lbs.

* Reverse Grip Cable Pulldowns
          12 @ 110 lbs.
          10 @ 130 lbs.
          8 @ 150 lbs.
          6 @ 170 lbs., 6 @ 130 lbs., 6 @ 110 lbs.

 * Box Squats
          8 @ 45 lbs.
          10 @ 45 lbs.
          10 @ 45 lbs.
          8 @ 45 lbs., 8 @ bodyweight.

* Seated Overhead Dumbbell Press
          12 @ 30 lbs.
          10 @ 40 lbs.
          8 @ 50 lbs.
          8 @ 50 lbs., 8 @ 35 lbs.

* Captainís Chair Knee Raises
        12, 12, 12, 12

* Foam Rolling
         Hamstrings, Calves, Quads, Back

* Stretch

Workout totaled 1 hour and 17s minutes.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

  • Senior Member
  • ****
  • Posts: 3867
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2661 on: June 13, 2017, 01:45:31 PM »
06/13/2017 - Bike at Work

Biked 24.9 miles in 1:31:39, 16.3 mph average speed.  Tough ride today.  Between the heat, and not doing much cardio the past 2 weeks, I was sucking wind.  We got it done though, and itís supposed to cool down tomorrow.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

  • Senior Member
  • ****
  • Posts: 3867
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2662 on: June 14, 2017, 09:33:05 AM »
6/14/2017 Ė Day 3 of my 3 day split

Got to the Gym at 5:20 am.

* Stretch

* Warm-up
         12 Minutes on the Arc Trainer

* Barbell Bench Press
          12 @ bar.
          12 @ 115 lbs.
          10 @ 145 lbs.
          8 @ 165 lbs.
          6 @ 185 lbs.
          4 @ 205 lbs.
          4 @ 215 lbs.
          3 @ 225 lbs.
          2 @ 235 lbs.
          3 @ 225 lbs.
          4 @ 215 lbs.
          4 @ 205 lbs.
          6 @ 185 lbs.
          8 @ 165 lbs.

* EZ-Bar Narrow Grip Curls
          12 @ 50 lbs.
          10 @ 70 lbs.
          8 @ 80 lbs.
          6 @ 90 lbs.
          4 @ 100 lbs.
          4 @ 110 lbs.
          4 @ 110 lbs.
          4 @ 110 lbs.
          6 @ 90 lbs.
          8 @ 80 lbs.

* Reverse Grip Incline Barbell Press
          10 @ 95 lbs.
          8 @ 105 lbs.
          6 @ 115 lbs.
          4 @ 125 lbs.
          4 @ 115 lbs.
          6 @ 105 lbs.
          6 @ 105 lbs.
          6 @ 105 lbs.
          8 @ 95 lbs.

* Sumo Barbell Deadlifts
          10 @ 135 lbs.
          10 @ 185 lbs.
          8 @ 225 lbs.
          6 @ 255 lbs.
          4 @ 275 lbs.
          4 @ 295 lbs.
          4 @ 315 lbs.
          3 @ 330 lbs. 
          3 @ 315 lbs.
          4 @ 285 lbs.
          6 @ 245 lbs.

* Dumbbell Curls Ė Cross Body / Hammer / Regular
          7 / 7 / 7 @ 15 lbs.
          6 / 6 / 6 @ 20 lbs.
          5 / 5 / 5 @ 25 lbs.
          4 / 4 / 4 @ 30 lbs.
          6 / 6 / 6 @ 20 lbs.
          No rest between 3 different type of curls, kind of a mechanical drop set, by going from weakest curl to strongest.

* Incline Dumbbell Flys
          My chest was fried after the flat bench and incline, so I passed on these.

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

* Ab Wheel Roll Outs / Pushups
         6 / 6
         6 / 6
         6 / 6
         6 / 6
         6 / 6
         6 / 6

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

 * Stretch

Workout Totaled 2 hours and 31 minutes.

"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

  • Senior Member
  • ****
  • Posts: 3867
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2663 on: June 14, 2017, 01:50:12 PM »
06/14/2017 - Run at Work

Ran 5.80 miles in 1:02:09, 10:43 per mile.  Touch run today.  I havenít run anything over a mile in almost 3 weeks, and it really showed today.    It was around 80 degrees and sunny, so I just didnít try and push to hard.  I need to get back into running regularly to build my speed and endurance back up.  I like the biking, but nothing hits me as hard as running for a cardio workout.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

  • Senior Member
  • ****
  • Posts: 3867
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2664 on: June 15, 2017, 09:53:41 AM »
6/15/2017 Ė Workout with my Son

Got to the gym at 5:30 am.   

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Bench Press
          15 @ 135 lbs.
          12 @ 155 lbs.
          10 @ 175 lbs.
          8 @ 195 lbs., 8 @ 165 lbs.

* Dual Handle Seated Cable Rows
          12 @ 130 lbs.
          10 @ 157.5 lbs.
          8 @ 177.5 lbs.
          6 @ 197.5 lbs., 6 @ 157.5 lbs.

 * Hex-Bar Deadlift
          10 @ 145 lbs.
          10 @ 195 lbs.
          8 @ 215 lbs.
          8 @ 235 lbs., 8 @ 195 lbs.

* Standing Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          10 @ 115 lbs.
          8 @ 125 lbs., 8 @ 95 lbs.

* Various Ab Exercises
        ( Hollow spoon holds, Crunches, Glute Brides, Side Plank and Pushups) * 2

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

* Stretch

Workout totaled 1 hour and 20 minutes.

"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

  • Senior Member
  • ****
  • Posts: 3867
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2665 on: June 15, 2017, 02:43:49 PM »

06/15/2017 - Bike at Work

Biked 25.4 miles in 1:27:35, 17.4 mph average speed.  Good ride today.  Almost 20 degrees cooler than the ride on Tuesday!  We hit the hills in Tyngsboro, and still kept up a decent average speed.  I need to my RPMís back up, too much heavy, slow work at the gm. 
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

  • Senior Member
  • ****
  • Posts: 3867
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2666 on: June 19, 2017, 09:58:08 AM »
06/19/2017 - Run at Work

Ran 7.75 miles in 1:23:36, 10:47 per mile.  Good run on Fatherís Day.   I took a nice slow, long run this morning while my family slept in :)  I have planned to go 6 or so, but decided to stretch it out a little.  Itís been a while since Iíve run that far.

6/19/2017 Ė Day 2 of my 3 day split

Got to the gym at 5:30 am.

* Stretch

* Warmup
         12 minutes on the Arc Trainer.

* Standing Overhead Bradford Presses
          5 @ bar.
          5 @ 75 lbs.
          5 @ 95 lbs.
          5 @ 105 lbs.
          4 @ 115 lbs.
          3 @ 125 lbs.
          2 @ 130 lbs.
          Each rep is one press in front of the head, and one press behind.

* Standing Overhead Barbell Press
          5 @ 135 lbs.
          4 @ 140 lbs.
          3 @ 145 lbs.
          2 @ 150 lbs.
          3 @ 140 lbs.
          4 @ 130 lbs.
          6 @ 120 lbs.
          8 @ 110 lbs.
          10 @ 95 lbs.

 * Barbell Squats
          10 @ bar
          10 @ 95 lbs.
          10 @ 135 lbs.
          8 @ 175 lbs.
          8 @ 205 lbs.
          6 @ 225 lbs.
          4 @ 245 lbs.
          4 @ 265 lbs.
          3 @ 280 lbs.
          2 @ 290 lbs.
          4 @ 255 lbs.
          6 @ 225 lbs.
          8 @ 195 lbs., 8 @ 135 lbs.

* Kneeling Landmine Overhead Press, One arm at a time
          10 @ bar + 15 lbs.
          8 @ bar + 25 lbs.
          8 @ bar + 35 lbs.
          6 @ bar + 40 lbs.
          4 @ bar + 45 lbs.
          4 @ bar + 50 lbs.
          4 @ bar + 55 lbs.
          4 @ bar + 45 lbs.
          6 @ bar + 35 lbs.
          8 @ bar + 25 lbs.

 * Seated Rope Face Pulls
          10 @ 50 lbs.
          8 @ 70 lbs.
          8 @ 85 lbs.
          6 @ 97.5 lbs.
          6 @ 105 lbs.
          4 @ 110 lbs.
          4 @ 117.5 lbs.
          4 @ 97.5 lbs.
          6 @ 85 lbs.
          8 @ 70 lbs.

* Barbell Shoulder Shrugs
          10 @ 185 lbs.
          10 @ 275 lbs.
          8 @ 365 lbs.
          6 @ 415 lbs.
          4 @ 435 lbs.
          4 @ 455 lbs.
          8 @ 365 lbs.
          10 @ 325 lbs.

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

It was really humid in the gym today, had to take a little longer between sets then usual to catch my breath, so I ended up skipping the ab work at the end.

 * Foam Rolling
         Hamstrings, Calves, Quads, Lower Back

* Stretch

Workout Totaled 2 hours and 44 minutes.

"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

  • Senior Member
  • ****
  • Posts: 3867
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2667 on: June 19, 2017, 06:15:41 PM »
06/19/2017 - Bike at Work

Biked 25.1 miles in 1:26:03, 17.5 mph average speed.  Good bike ride today.  We were sure if it was going to rain on us or not, but we got out there and made it happen.    It was very humid, but we never had any rain. 
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

  • Senior Member
  • ****
  • Posts: 3867
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2668 on: June 20, 2017, 09:31:36 AM »
6/20/2017 Ė Workout with my Son

Got to the gym at 5:35 am.   School may be over, but I still need to go to work, so we are still hitting the early morning workouts!

* Stretch

* Warmup
          16 minutes on the Arc Trainer.

* Barbell Incline Press
          15 @ 105 lbs.
          12 @ 135 lbs.
          10 @ 155 lbs.
          6 @ 175 lbs., 6 @ 135 lbs., 8 @ 95 lbs.

* Reverse Grip Cable Pulldowns
          15 @ 117.5 lbs.
          12 @ 145 lbs.
          10 @ 170 lbs.
          6 @ 190 lbs., 6 @ 150 lbs., 6 @ 110 lbs.

 * Leg Press, PWO
          12 @ 230 lbs.
          10 @ 360 lbs.
          10 @ 500 lbs.
          8 @ 610 lbs., 6 @ 560 lbs., 6 @ 380 lbs.

* Seated Overhead Dumbbell Press
          15 @ 35 lbs.
          12 @ 45 lbs.
          10 @ 55 lbs.
          8 @ 60 lbs., 6 @ 45 lbs., 6 @ 35 lbs.

* Decline Crunches / Twisting Crunches
        10 / 5 each side
        10 / 5 each side
        10 / 5 each side
        10 / 5 each side
        10 / 5 each side

* Foam Rolling
         Hamstrings, Calves, Quads, Back

* Stretch

Workout totaled 1 hour and 30 minutes.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

  • Senior Member
  • ****
  • Posts: 3867
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2669 on: June 20, 2017, 02:52:06 PM »

06/20/2017 - Bike at Work

Biked 23.7 miles in 1:26:11, 16.5 mph average speed.  Tough ride today.  I just didnít have it today.  We got the miles in though, and tomorrow will be better!
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."