Author Topic: BigDaddy - Faster, Stronger!  (Read 104052 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2790 on: September 19, 2017, 10:03:41 AM »
9/19/2017 Ė Workout with my Son

Got to the gym at 5:10 am.

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Incline Dumbbell Press Press
          12 @ 45 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          6 @ 75 lbs., 6 @ 65 lbs., 6 @ 60 lbs., 6 @ 50 lbs.

* Wide, Prone Grip Lat Cable Pulldowns
          12 @ 117.5 lbs.
          10 @ 150 lbs.
          8 @ 177.5 lbs.
          6 @ 205 lbs., 6 @ 177.5 lbs., 6 @ 150 lbs., 6 @ 130 lbs.
 
 * Front Squats
          10 @ 75 lbs.
          10 @ 75 lbs.
          10 @ 75 lbs.
          10 @ 75 lbs., 10 @ bodyweight.

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

* Decline Crunches, Twisting Crunches, Alternated
         15 + 25 lbs.
         15 + 25 lbs.
         15 + 25 lbs.
         15 + 25 lbs.

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

* Stretch

Workout totaled 1 hour and 18 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 #2791 on: September 19, 2017, 01:27:50 PM »
09/19/2017 - Run at Work

Ran 5.25 miles in 50:03, 9:32 per mile. Excellent run today.   The rain mostly held off long enough for us to get the run in.  Just a little drizzle towards the end of the run.  My pace is slowly increasing now that Iím running more frequently.
"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 #2792 on: September 20, 2017, 09:41:38 AM »
9/20/2017 Ė Day 3 of my 3 day split

Got to the Gym at 5:15 am.   

* Stretch

* Warm-up
         12 Minutes on the Arc Trainer

* Barbell Bench Press
          10 @ bar lbs.
          10 @ 115 lbs.
          10 @ 145 lbs.
          8 @ 175 lbs.
          6 @ 195 lbs.
          4 @ 215 lbs.
          3 @ 225 lbs.
          3 @ 225 lbs.
          4 @ 215 lbs.
          4 @ 205 lbs.
          6 @ 185 lbs., 6 @ 165 lbs., 6 @ 145 lbs., 6 @ 125 lbs.

* Prone Grip Bar Bicep Curls
          10 @ 55 lbs.
          10 @ 75 lbs.
          8 @ 85 lbs.
          6 @ 95 lbs.
          4 @ 105 lbs.
          4 @ 115 lbs.
          4 @ 120 lbs.
          4 @ 110 lbs.
          5 @ 100 lbs.
          6 @ 85 lbs., 6 @ 75 lbs., 6 @ 65 lbs., 6 @ 55 lbs.

* Barbell Incline Press
          10 @ 95 lbs.
          10 @ 115 lbs.
          8 @ 135 lbs.
          6 @ 155 lbs.
          4 @ 165 lbs.
          4 @ 175 lbs.
          4 @ 185 lbs.
          4 @ 175 lbs.
          4 @ 165 lbs.
          6 @ 155 lbs., 6 @ 135 lbs., 6 @ 125 lbs., 6 @ 115 lbs.

* Sumo Barbell Deadlifts
          10 @ 135 lbs.
          10 @ 135 lbs.
          10 @ 185 lbs.
          8 @ 225 lbs.
          6 @ 255 lbs.
          6 @ 275 lbs.
          4 @ 295 lbs.
          4 @ 315 lbs.
          3 @ 325 lbs.
          4 @ 305 lbs.
          4 @ 305 lbs.
          4 @ 295 lbs.
          6 @ 275 lbs., 8 @ 225 lbs.

* Dumbbell Concentration Curls
          10 @ 40 lbs.
          8 @ 50 lbs.
          6 @ 55 lbs.
          4 @ 60 lbs.
          4 @ 60 lbs.
          6 @ 50 lbs.
          6 @ 40 lbs.

* Icarrian Pec Fly Machine
          10 @ 140 lbs.
          10 @ 160 lbs.
          8 @ 180 lbs.
          8 @ 200 lbs.
          8 @ 220 lbs.
          8 @ 240 lbs.

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

* Hollow Spoon Crunches / One-Legged Glute Raises
         8 / 6 each side
         8 / 6 each side
         8 / 6 each side
         8 / 6 each side
         8 / 6 each side

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

 * Stretch

Workout Totaled 2 hours and 43 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 #2793 on: September 20, 2017, 01:54:29 PM »
09/20/2017 - Run at Work

Ran 6.30 miles in 1:07:43, 10:45 per mile.  Decent run today.  This is third day of running in a row, and after deadlifts this morning :), so I took an easy pace for 10k.  Cool and a light drizzle out, but still very humid.
"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: 3917
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #2794 on: Today at 09:50:20 AM »
9/21/2017 Ė Workout with my Son

Got to the gym at 5:05 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 @ 185 lbs., 6 @ 165 lbs., 6 @ 155 lbs.

* Wide Grip Seated Cable Rows
          12 @ 170 lbs.
          10 @ 210 lbs.
          8 @ 237.5 lbs.
          6 @ 265 lbs., 6 @ 220 lbs., 6 @ 205 lbs., 6 @ 185 lbs.

 * Hex-Bar Deadlifts
          10 @ 165 lbs.
          10 @ 215 lbs.
          8 @ 265 lbs.
          4 @ 315 lbs., 4 @ 265 lbs., 4 @ 215 lbs., 6 @ 145 lbs.

* Seated Overhead Dumbbell Press
          12 @ 40 lbs.
          10 @ 50 lbs.
          8 @ 60 lbs.
          8 @ 60 lbs., 6 @ 50 lbs., 6 @ 40 lbs.

* Captainís Chair Knee Raises
         10, 10, 10, 10

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

* Stretch

Workout totaled 1 hour and 22 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."