Author Topic: BigDaddy - Faster, Stronger!  (Read 112164 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2865 on: November 13, 2017, 01:54:25 PM »

11/13/2017 - Run at Work

Ran 7.00 miles in 1:09:23, 9:55 per mile.  Good run today.  It was cold and a little drizzly today, so I went running instead of riding.  Weather wasnít bad for running with the proper clothing.  First time I had to cover my ears since spring though, a little depressing.  I guess it canít be summer forever.
"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 #2866 on: November 14, 2017, 09:16:14 AM »
11/14/2017 Ė Workout with my Son

Got to the gym at 5:15 am.

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Incline Dumbbell Press Press
          15 @ 45 lbs.
          12 @ 60 lbs.
          10 @ 65 lbs.
          8 @ 70 lbs., 8 @ 60 lbs., 8 @ 50 lbs.
 
* Wide, Prone Grip Lat Cable Pulldowns
          15 @ 117.5 lbs.
          12 @ 145 lbs.
          10 @ 177.5 lbs.
          8 @ 197.5 lbs., 8 @ 157.5 lbs., 8 @ 117.5 lbs.
 
 * Leg Press, PWO
          15 @ 270 lbs.
          12 @ 360 lbs.
          10 @ 450 lbs.
          8 @ 540 lbs., 8 @ 450 lbs., 8 @ 360 lbs.

* Overhead Barbell Press / Decline Situps
          15 @ 70 lbs. / 10
          12 @ 90 lbs. / 10
          10 @ 100 lbs. / 10
          8 @ 110 lbs., 8 @ 90 lbs., 8 @ 80 lbs. / 10

* Decline Crunches, Twisting Crunches, Alternated
         16, 16


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

* Stretch

Workout totaled 1 hour and 14 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 #2867 on: November 14, 2017, 01:46:41 PM »
11/14/2017 - Run at Work

Ran 6.40 miles in 1:01:07, 9:33 per mile.  Excellent run today.  I did the first mile in just under a 10:00 pace.  Once I got warmed up, I started rolling for the rest of the run.  Cold and cloudy again today.  It doesnít look we will break out of the 40ís for the foreseeable future.
"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 #2868 on: November 15, 2017, 10:21:27 AM »
11/15/2017 Ė Day 1 of my 3 day split

Got to the gym at 5:25 am. 

* Stretch

* Warm-Up
         13 Minutes on the Arc Trainer

* Wide Grip Cable Lat Pulldowns
          12 @ 110 lbs.
          10 @ 150 lbs.
          8 @ 177.5 lbs.
          6 @ 197.5 lbs.
          6 @ 210 lbs.
          6 @ 225 lbs.
          6 @ 230 lbs.
          6 @ 210 lbs.
          6 @ 190 lbs. 6 @ 170 lbs., 6 @ 150 lbs., 6 @ 130 lbs., 6 @ 110 lbs.

* Overhead Cable Triceps Extensions
          12 @ 45 lbs.
          10 @ 55 lbs.
          8 @ 65 lbs.
          6 @ 75 lbs.
          6 @ 82 lbs.
          6 @ 85 lbs.
          6 @ 88 lbs.
          6 @ 85 lbs.
          6 @ 75 lbs., 6 @ 68 lbs., 6 @ 62 lbs., 6 @ 55 lbs.

* Leg Press Machine, Single Leg
          12 @ 75 lbs.
          10 @ 100 lbs.
          8 @ 125 lbs.
          6 @ 137.5 lbs.
          6 @ 150 lbs.
          6 @ 162.5 lbs.
          6 @ 150 lbs.
          6 @ 137.5 lbs., 6 @ 125 lbs., 6 @ 112.5 lbs., 6 @ 100 lbs.

* Hammer Strength ISO, One arm at a time
          12 @ 135 lbs.
          10 @ 180 lbs.
          8 @ 225 lbs.
          6 @ 250 lbs.
          6 @ 275 lbs.
          6 @ 300 lbs.
          6 @ 310 lbs.
          6 @ 300 lbs.
          6 @ 275 lbs., 6 @ 250 lbs., 6 @ 225 lbs., 6 @ 205 lbs.

* Icarrian Calf Machine
          12 @ 260 lbs.
          10 @ 300 lbs.
          8 @ 340 lbs.
          8 @ 400 lbs.
          8 @ 400 lbs.
          8 @ 400 lbs.
          6 @ 360 lbs., 6 @ 320 lbs., 6 @ 280 lbs., 6 @ 240 lbs.

* Narrow Grip Bench Press
         12 @ 105 lbs.
         10 @ 135 lbs.
         8 @ 155 lbs.
         6 @ 175 lbs.
         6 @ 185 lbs.
         6 @ 195 lbs.
         6 @ 185 lbs.
         6 @ 175 lbs., 6 @ 155 lbs., 6 @ 145 lbs., 6 @ 135 lbs.

* Barbell Goodmornings
          10 @ 45 lbs.
          10 @ 75 lbs.
          10 @ 95 lbs.
          10 @ 115 lbs.
          8 @ 135 lbs.
          6 @ 155 lbs.
          6 @ 125 lbs., 6 @ 105 lbs., 6 @ 85 lbs., 6 @ 65 lbs.

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

* Knee-Leg Raises Alternated / Windmill Toe Touches
          10 / 12
          10 / 12
          10 / 12
          10 / 12
          10 / 12

* Foam Rolling
         Hamstrings, Calves, Quads, Lower Back

* Stretch

Workout Totaled: 2 hours and 39 minutes.
"If you want something you have never had, you must be willing to do something you have never done."

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

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2869 on: November 15, 2017, 02:17:11 PM »

11/15/2017 - Bike at Work

Biked 22.9 miles in 1:20:21, 17.1 mph average speed.  Good ride today.  The rain finally cleared up today.  It was still cold out, but sunny and dry.  Leaves are mostly off the trees now, so the roads arenít as messy as they have been the past few weeks.
"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 #2870 on: November 16, 2017, 09:34:30 AM »
11/16/2017 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.
          10 @ 165 lbs.
          8 @ 185 lbs.
          5 @ 205 lbs., 6 @ 185 lbs., 6 @ 165 lbs., 6 @ 145 lbs.

* Wide Grip Seated Cable Rows
          15 @ 170 lbs.
          10 @ 210 lbs.
          8 @ 250 lbs.
          6 @ 270 lbs., 6 @ 230 lbs., 6 @ 190 lbs., 6 @ 150 lbs.

 * Barbell Front Squats
          10 @ 65 lbs.
          10 @ 75 lbs.
          10 @ 85 lbs.
          8 @ 95 lbs., 8 @ 65 lbs., 8 @ bodyweight.

* Seated Dumbbell Overhead Press / Decline Situps
          15 @ 40 lbs. / 10
          10 @ 50 lbs. / 10
          8 @ 55 lbs. / 10
          6 @ 60 lbs., 6 @ 50 lbs., 6 @ 40 lbs., 6 @ 35 lbs. / 6, 6, 6, 6

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

* Stretch

Workout totaled 1 hour and 13 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 #2871 on: November 17, 2017, 09:38:26 AM »
11/17/2017 Ė Day 2 of my 3 day split

Got to the gym at 5:25 am.

* Stretch

* Warmup
         13 minutes on the Arc Trainer.

 * Standing, Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 115 lbs.
          6 @ 125 lbs.
          6 @ 135 lbs.
          6 @ 130 lbs.
          6 @ 125 lbs.
          6 @ 125 lbs.
          6 @ 115 lbs., 6 @ 105 lbs., 6 @ 95 lbs., 6 @ 85 lbs.

* Rear Delt Cable Cross-Overs
          12 @ 15 lbs.
          12 @ 15 lbs.
          10 @ 20 lbs.
          10 @ 20 lbs.
          8 @ 25 lbs.
          8 @ 25 lbs.
          10 @ 20 lbs., 10 @ 15 lbs.

* Barbell Squats
          12 @ 45 lbs.
          12 @ 95 lbs.
          10 @ 145 lbs.
          8 @ 175 lbs.
          6 @ 195 lbs.
          6 @ 215 lbs.
          6 @ 235 lbs.
          6 @ 245 lbs.
          6 @ 255 lbs.
          6 @ 245 lbs.
          6 @ 235 lbs.
          6 @ 215 lbs., 6 @ 195 lbs., 6 @ 175 lbs., 6 @ 145 lbs.

* Leaning Dumbbell Lateral Raise
          12 @ 10 lbs.
          10 @ 15 lbs.
          10 @ 20 lbs.
          8 @ 25 lbs.
          8 @ 25 lbs.
          10 @ 15 lbs., 10 @ 10 lbs.

* Barbell Shoulder Shrugs
          12 @ 185 lbs.
          10 @ 275 lbs.
          8 @ 345 lbs.
          6 @ 395 lbs.
          6 @ 415 lbs.
          6 @ 435 lbs.
          6 @ 395 lbs.
          8 @ 345 lbs., 8 @ 295 lbs., 8 @ 255 lbs.

* Rear Delt Machine Flys
          12 @ 70 lbs.
          10 @ 90 lbs.
          8 @ 110 lbs.
          6 @ 120 lbs.
          6 @ 130 lbs.
          6 @ 120 lbs.
          8 @ 110 lbs., 8 @ 90 lbs., 8 @ 80 lbs.

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

* Barbell Z-Press
        These are done sitting on the floor, no back support, doing an overhead barbell press.
        246 reps with 55 lbs in 10 minutes.
         
* Hollow Spoon Crunches / Glute Raises
         8 / 8
         8 / 8
         8 / 8
         8 / 8
       
 * Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 hours and 37 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 #2872 on: November 17, 2017, 01:23:17 PM »
11/17/2017 - Run at Work

Ran 6.40 miles in 1:00:06, 9:23 per mile.  Excellent run today.  I was in the low 40ís, but too windy for biking, so I went for a run on the rail trail.   I had a head wind on the way out, and tail wind on the way back, so my last 3 miles were the fastest of this run.  Luckily it was sunny out today, so I only felt cold when I was in the shade.
"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 #2873 on: Today at 09:30:31 AM »
11/18/2017 Ė Spinning at Home

Rode 30.4 miles in 1:31:04 on the spin bike at home.  Watch Big Bang Theory Gold Rush, and some of the Hunger Games.

11/19/2017 Ė Workout with my Son

Got to the gym at 6:40 am.

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Incline Dumbbell Press Press
          12 @ 45 lbs.
          10 @ 60 lbs.
          8 @ 65 lbs.
          8 @ 70 lbs.
          6 @ 75 lbs., 6 @ 65 lbs., 6 @ 50 lbs., 6 @ 40 lbs.
 
* Wide, Prone Grip Lat Cable Pulldowns
          12 @ 110 lbs.
          10 @ 137.5 lbs.
          8 @ 165 lbs.
          6 @ 190 lbs.
          5 @ 210 lbs., 6 @ 170 lbs., 6 @ 130 lbs., 6 @ 110 lbs.
 
 * Hex Bar Deadlifts
          10 @ 145 lbs.
          10 @ 195 lbs.
          8 @ 245 lbs.
          6 @ 265 lbs.
          4 @ 285 lbs., 4 @ 245 lbs., 6 @ 195 lbs., 6 @ 145 lbs.

* Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 115 lbs.
          6 @ 125 lbs.
          4 @ 135 lbs., 4 @ 115 lbs., 6 @ 95 lbs, 6 @ 75 lbs.

* Hollow Spoon Crunches / Glute Raises
         10 / 12
         10 / 12
         10 / 12
         10/ 12
         8 / 12

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

* Stretch

Workout totaled 1 hour and 32 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."