Author Topic: BigDaddy - Faster, Stronger!  (Read 94019 times)

Online BigDaddy

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  • Height: 6'6"
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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

  • Senior Member
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  • Posts: 3785
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
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."