Author Topic: BigDaddy - Faster, Stronger!  (Read 94099 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2670 on: June 21, 2017, 10:19:13 AM »
6/21/2017 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
          10 @ bar.
          10 @ 115 lbs.
          10 @ 145 lbs.
          8 @ 175 lbs.
          6 @ 195 lbs.
          4 @ 210 lbs.
          4 @ 220 lbs.
          2 @ 230 lbs.
          1 @ 240 lbs. :)
          3 @ 225 lbs.
          4 @ 215 lbs.
          6 @ 205 lbs.
          8 @ 185 lbs., 8 @ 135 lbs.

* EZ-Bar Narrow Grip Curls
          10 @ 60 lbs.
          8 @ 80 lbs.
          6 @ 90 lbs.
          4 @ 100 lbs.
          4 @ 110 lbs.
          4 @ 115 lbs. :)
          3 @ 120 lbs. :)
          4 @ 100 lbs.
          6 @ 90 lbs.
          8 @ 80 lbs.

* Incline Barbell Press
          10 @ 115 lbs.
          8 @ 135 lbs.
          6 @ 155 lbs.
          4 @ 165 lbs.
          4 @ 175 lbs.
          3 @ 185 lbs.
          4 @ 165 lbs.
          6 @ 145 lbs.
          8 @ 125 lbs.

* Sumo Barbell Deadlifts
          8 @ 135 lbs.
          8 @ 135 lbs.
          8 @ 185 lbs.
          8 @ 225 lbs.
          6 @ 255 lbs.
          4 @ 285 lbs.
          4 @ 305 lbs.
          3 @ 325 lbs.
          1 @ 340 lbs.  :)
          4 @ 320 lbs.
          4 @ 305 lbs.
          6 @ 275 lbs.
          8 @ 225 lbs.

* Dumbbell Curls Ė Cross Body / Hammer / Regular
          7 / 7 / 7 @ 15 lbs.
          6 / 6 / 6 @ 20 lbs.
          5 / 5 / 5 @ 25 lbs.
          6 / 6 / 6 @ 20 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
          10 @ 30 lbs.
          10 @ 35 lbs.
          8 @ 40 lbs.
          8 @ 45 lbs.
          8 @ 40 lbs.

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

* Various Ab Floor Exercises / Pushups
         (Hollow Spoon Holds, Crunches, Glute Raises) / 8
         (Hollow Spoon Holds, Crunches, Glute Raises) / 8
         (Hollow Spoon Holds, Crunches, Glute Raises) / 8
         (Hollow Spoon Holds, Crunches, Glute Raises) / 8

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

 * 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

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Re: BigDaddy - Faster, Stronger!
« Reply #2671 on: June 21, 2017, 02:17:55 PM »

06/21/2017 - Bike at Work

Biked 25.4 miles in 1:27:05, 17.5 mph average speed.  Much better ride today.  It cooled down a smidge and humidity dropped a lot, so it was much more comfortable.    We also to a shadier route today, which helps, but we were riding into the wind on the back half of the ride.   I definitely felt the heavy deadlifts from this morning, my hamstrings were not happy climbing the hills on this route.  Tomorrow should be a running day after 3 days of riding.
"If you want something you have never had, you must be willing to do something you have never done."

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

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2672 on: Today at 09:31:04 AM »
6/22/2017 Ė Workout with my Son

Got to the gym at 5:30 am.   

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 165 lbs.
          8 @ 185 lbs.
          6 @ 205 lbs., 6 @ 165 lbs., 8 @ 135 lbs.

* Wide Grip Seated Cable Rows
          12 @ 170 lbs.
          10 @ 210 lbs.
          8 @ 250 lbs.
          6 @ 290 lbs., 6 @ 230 lbs., 8 @ 170 lbs.

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

* Standing Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 115 lbs.
          5 @ 135 lbs., 4 @ 115 lbs., 6 @ 95 lbs.

* Various Ab Exercises
        ( Hollow spoon holds, Crunches, Glute Brides, Pushups) * 3

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

* Stretch

Workout totaled 1 hour and 23 minutes.
"If you want something you have never had, you must be willing to do something you have never done."

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

Online BigDaddy

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  • BigDaddy is in the house
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Re: BigDaddy - Faster, Stronger!
« Reply #2673 on: Today at 01:03:17 PM »

06/22/2017 - Run at Work

Ran 5.80 miles in 58:27, 10:05 per mile.  Pretty good run today.  I was under 10:00 min/miles for the first 3 miles, but then the pace started to fall off some.  First run of the summer is down, now to see if I can acclimate better to running in the heat this year.
"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."