Author Topic: BigDaddy - Faster, Stronger!  (Read 103876 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2745 on: August 16, 2017, 02:28:35 PM »

08/16/2017 - Bike at Work

Biked 25.3 miles in 1:27:45, 17.3 mph average speed.  Good ride today.  Both my riding buddy and I were a little whupped today, so we didnít try and do anything crazy.  Just a nice solid ride to get some miles in.  Glorious day for it!
"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 #2746 on: August 17, 2017, 09:12:04 AM »

8/17/2017 Ė Workout with my Son Ė DELOAD

Got to the gym at 5:40 am.   

Starting on a deload today.  Feeling pretty beat up after months of lifting hard, so I figure a little recovery is in order.

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Bench Press
          15 @ 115 lbs.
          15 @ 135 lbs.
          15 @ 135 lbs.
          15 @ 135 lbs., 15 @ 95 lbs.

* Wide Grip Seated Cable Rows
          15 @ 150 lbs.
          15 @ 170 lbs.
          15 @ 170 lbs.
          15 @ 170 lbs., 12 @ 130 lbs.

 * Hex Bar Deadlifts
          12 @ 145 lbs.
          10 @ 195 lbs.
          10 @ 195 lbs.
          10 @ 195 lbs., 10 @ 135 lbs.

* Seated Overhead Dumbbell Press
          15 @ 30 lbs.
          12 @ 40 lbs.
          12 @ 40 lbs.
          12 @ 40 lbs., 12 @ 30 lbs.

* Hollow Spoon Crunches / One-Legged Glute Raises / Pushup
         8 / 6 each side / 6
         8 / 6 each side / 6
         8 / 6 each side / 6
         8 / 6 each side / 6
 
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout totaled 1 hour and 26 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 #2747 on: August 17, 2017, 02:06:30 PM »
08/17/2017 - Bike at Work

Biked 25.4 miles in 1:29:07, 17.1 mph average speed.  Good ride today.   Excellent weather for a ride, and my buddy pieced together a route with some good shade so we didnít bake. 
"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 #2748 on: August 18, 2017, 09:34:36 AM »
8/18/2017 Ė Day 1 of my 3 day split - DELOAD

Got to the gym at 5:35 am. 

 * Stretch

* Warm-Up
         25 Minutes on the Arc Trainer

* Wide Grip Cable Lat Pulldowns
          15 @ 90
          15 @ 110
          15 @ 110
          15 @ 110
          15 @ 110
          15 @ 90

* Standing Overhead Barbell Triceps Extensions
          15 @ 30 lbs.
          15 @ 40 lbs.
          15 @ 40 lbs.
          15 @ 40 lbs.
          15 @ 40 lbs.
          15 @ 30 lbs.

* Leg Press, Single Leg / Calf Extensions, Single Leg
          10 @ 105 lbs. / 10 @ 105 lbs.
          10 @ 105 lbs. / 10 @ 105 lbs.
          10 @ 105 lbs. / 10 @ 105 lbs.
          10 @ 105 lbs. / 10 @ 105 lbs.
          10 @ 105 lbs. / 10 @ 105 lbs.
          10 @ 105 lbs. / 10 @ 105 lbs.

* Hammer Strength ISO Row, PWO, One arm at a time
          15 @ 115 lbs.
          15 @ 140 lbs.
          15 @ 140 lbs.
          15 @ 140 lbs.
          15 @ 140 lbs.
          15 @ 115 lbs.

* Narrow Grip Bench Press
         15 @ 95 lbs.
         15 @ 115 lbs.
         15 @ 115 lbs.
         15 @ 115 lbs.
         15 @ 115 lbs.
         15 @ 95 lbs.

* Romanian Deadlifts
          15 @ 95 lbs.
          15 @ 135 lbs.
          15 @ 135 lbs.
          15 @ 135 lbs.
          15 @ 135 lbs.
          15 @ 95 lbs.

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

* Knee Raises / Farmers Walks
        12 / 250 ft., 62 lbs each hand.
        12 / 250 ft., 62 lbs each hand.
        12 / 250 ft., 62 lbs each hand.
        12 / 250 ft., 53 lbs each hand.
        12 / 250 ft., 53 lbs each hand.

* Foam Rolling
         Hamstrings, Calves, Quads, Lower Back

* Stretch

Workout Totaled: 2 hours and 27 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 #2749 on: August 20, 2017, 09:21:28 AM »
8/19/2017 Ė Spinning at Home

Rode 30 miles in 1:32:17 on the spin bike at home.    Watched a good chuck of X-Men Days of Future Past.  Trying to get back into doing some exercise everyday, instead of Saturday being a lazy day.

 
8/20/2017 Ė Workout with my Son

Got to the gym at 6:45 am.

* Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Incline Press
          15 @ 95 lbs.
          12 @ 115 lbs.
          12 @ 115 lbs.
          12 @ 115 lbs.
          12 @ 115 lbs., 10 @ 95 lbs.

* Wide, Prone Grip Lat Cable Pulldowns
          15 @ 110 lbs.
          12 @ 130 lbs.
          12 @ 130 lbs.
          12 @ 130 lbs.
          12 @ 130 lbs., 10 @ 110 lbs.

 * Leg Press, PWO
          15 @ 180 lbs.
          12 @ 270 lbs.
          12 @ 320 lbs.
          12 @ 340 lbs.
          12 @ 380 lbs., 10 @ 290 lbs., 10 @ 200 lbs., 10 @ 110 lbs.

* Standing Overhead Barbell Press
          15 @ 65 lbs.
          12 @ 85 lbs.
          12 @ 85 lbs.
          12 @ 85 lbs.
          12 @ 85 lbs., 10 @ 65 lbs, 15 @ 45 lbs.
* Knee Raises / Farmers Walks
        12 / 250 ft., 62 lbs each hand.
        12 / 250 ft., 62 lbs each hand.
        12 / 250 ft., 62 lbs each hand.
        12 / 250 ft., 62 lbs each hand.
       12 / 250 ft., 62 lbs each hand.

* Foam Rolling
         Hamstrings, Calves, Quads, Back

* Stretch

Workout totaled 1 hour and 40 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 #2750 on: August 21, 2017, 12:05:31 PM »
8/21/2017 Ė Day 2 of my 3 day split Ė DELOAD

Got to the gym at 5:15 am.

* Stretch

* Warmup
         24 minutes on the Arc Trainer.

 * Standing, Overhead Barbell Press
          15 @ 65 lbs.
          12 @ 85 lbs.
          12 @ 85 lbs.
          12 @ 85 lbs.
          12 @ 85 lbs.
          12 @ 85 lbs.
          15 @ 65 lbs.

 * Barbell Squats
          10 @ bodyweight
          10 @ bar
          10 @ 95 lbs.
          10 @ 135 lbs.
          10 @ 135 lbs.
          10 @ 135 lbs.
          10 @ 135 lbs.
          10 @ 135 lbs.
          10 @ 135 lbs.
          10 @ 95 lbs.
          10 @ bar

* Dumbbell Power Partial / Dumbbell Front Raise
          10 @ 15 lbs. / 10 @ 15 lbs.
          10 @ 20 lbs. / 10 @ 20 lbs.
          10 @ 20 lbs. / 10 @ 20 lbs.
          10 @ 20 lbs. / 10 @ 20 lbs.
          10 @ 15 lbs. / 10 @ 15 lbs.

* Machine Rear Delt Flys
          15 @ 70 lbs.
          12 @ 90 lbs.
          12 @ 90 lbs.
          12 @ 90 lbs.
          12 @ 90 lbs.
          15 @ 70 lbs.

* Barbell Shoulder Shrugs
          15 @ 135 lbs.
          12 @ 225 lbs.
          12 @ 225 lbs.
          12 @ 225 lbs.
          12 @ 225 lbs.
          15 @ 185 lbs.

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

* Hollow Spoon Crunches / Single Leg Glute Bridge / Standing Dumbbell Overhead Press
        8 / 6 / 10 @ 25 lbs.
        8 / 6 / 10 @ 25 lbs.
        8 / 6 / 10 @ 25 lbs.
        8 / 6 / 10 @ 25 lbs.
        8 / 6 / 10 @ 25 lbs.

* Decline Crunches / Russian Twists
         12 + 25 lbs. / 6 each side 25 lbs.
         12 + 25 lbs. / 6 each side 25 lbs.
         12 + 25 lbs. / 6 each side 25 lbs.
         12 + 25 lbs. / 6 each side 25 lbs.
         12 + 25 lbs. / 6 each side 25 lbs.

 * Foam Rolling
         Hamstrings, Calves, Quads, Lower Back

* Stretch

Workout Totaled 2 hours 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

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Re: BigDaddy - Faster, Stronger!
« Reply #2751 on: August 22, 2017, 08:51:47 AM »
8/22/2017 Ė Workout with my Son Ė DELOAD

Got to the gym at 5:35 am.   

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Bench Press
          15 @ 115 lbs.
          12 @ 145 lbs.
          12 @ 145 lbs.
          12 @ 145 lbs., 10 @ 115 lbs., 10 @ 95 lbs.

* Wide Grip Seated Cable Rows
          15 @ 150 lbs.
          12 @ 190 lbs.
          12 @ 190 lbs.
          10 @ 190 lbs., 8 @ 150 lbs., 10 @ 110 lbs.

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

* Seated Overhead Dumbbell Press
          15 @ 30 lbs.
          12 @ 40 lbs.
          12 @ 40 lbs.
          12 @ 40 lbs., 10 @ 30 lbs., 10 @ 25 lbs.

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

* 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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Re: BigDaddy - Faster, Stronger!
« Reply #2752 on: August 22, 2017, 01:59:22 PM »

08/22/2017 - Bike at Work

Biked 25.4 miles in 1:29:07, 17.1 mph average speed.  Good ride today.  It was really hot and humid, and I was solo again, but I was glad I was able to get out there today.
"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 #2753 on: August 23, 2017, 10:06:25 AM »
8/23/2017 Ė Day 3 of my 3 day split - DELOAD

Got to the Gym at 5:20 am.

* Stretch

* Warm-up
         24 Minutes on the Arc Trainer

* Barbell Bench Press
          15 @ 115 lbs.
          12 @ 135 lbs.
          12 @ 135 lbs.
          12 @ 135 lbs.
          12 @ 135 lbs.
          12 @ 135 lbs.
          12 @ 115 lbs., 10 @ 95 lbs.

* Narrow Grip EZ-Bar Bicep Curls
          15 @ 40 lbs.
          12 @ 50 lbs.
          12 @ 50 lbs.
          12 @ 50 lbs.
          12 @ 50 lbs.
          12 @ 40 lbs., 12 @ 30 lbs.

* Hammer Strength Incline Press, PWO
          15 @ 90 lbs.
          12 @ 140 lbs.
          12 @ 140 lbs.
          12 @ 140 lbs.
          12 @ 140 lbs.
          12 @ 140 lbs.
          12 @ 120 lbs., 12 @ 90 lbs.

* Sumo Barbell Deadlifts
          8 @ 135 lbs.
          8 @ 135 lbs.
          8 @ 165 lbs.
          8 @ 165 lbs.
          8 @ 165 lbs.
          8 @ 165 lbs.
          8 @ 165 lbs.
          8 @ 165 lbs.
          8 @ 135 lbs., 8 @ 95 lbs.

* Dumbbell Concentration Curls
          15 @ 25 lbs.
          12 @ 30 lbs.
          12 @ 30 lbs.
          12 @ 30 lbs.
          12 @ 30 lbs.
          12 @ 25 lbs., 12 @ 20 lbs.

* Incline Dumbbell Flys
          12 @ 20 lbs.
          10 @ 25 lbs.
          10 @ 25 lbs.
          10 @ 25 lbs.
          10 @ 25 lbs.
          12 @ 20 lbs., 10 @ 15 lbs.

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

* Decline Crunches / Russian Twists / Pushups
         10 + 25 lbs. / 8 each side 25 lbs. / 8
         10 + 25 lbs. / 8 each side 25 lbs. / 8
         10 + 25 lbs. / 8 each side 25 lbs. / 8
         10 + 25 lbs. / 8 each side 25 lbs. / 8
         10 + 25 lbs. / 8 each side 25 lbs. / 8

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

 * Stretch

Workout Totaled 2 hours 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

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Re: BigDaddy - Faster, Stronger!
« Reply #2754 on: August 23, 2017, 02:11:22 PM »
08/23/2017 - Bike at Work

Biked 25.4 miles in 1:24:40, 18.0 mph average speed.  Excellent ride today.  I started out a little slow, but things loosened up, and I cranked right along.  Weather was great today, still in the 80ís, but much less humid, with a nice breeze. 
"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 #2755 on: August 24, 2017, 09:06:20 AM »
8/24/2017 Ė Workout with my Son Ė DELOAD

Got to the gym at 5:30 am.

* Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Wide, Prone Grip Lat Cable Pulldowns
          15 @ 110 lbs.
          12 @ 130 lbs.
          12 @ 130 lbs.
          12 @ 130 lbs.
          10 @ 130 lbs., 10 @ 110 lbs., 8 @ 90 lbs., 8 @ 70 lbs.
 
* Incline Dumbbell Press Press
          15 @ 35 lbs.
          12 @ 45 lbs.
          12 @ 45 lbs.
          12 @ 45 lbs., 8 @ 40 lbs., 8 @ 35 lbs., 8 @ 30 lbs.

 * Hex-Bar Deadlifts
          12 @ 145 lbs.
          10 @ 195 lbs.
          10 @ 195 lbs.
          10 @ 195 lbs., 10 @ 145 lbs., 8 @ 145 lbs.

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

* Decline Crunches / Russian Twists
         10 + 25 lbs. / 6 each side 25 lbs.
         10 + 25 lbs. / 6 each side 25 lbs.
         10 + 25 lbs. / 6 each side 25 lbs.
         10 + 25 lbs. / 6 each side 25 lbs.
         10 + 25 lbs. / 6 each side 25 lbs.

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

* Stretch

Workout totaled 1 hour and 19 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 #2756 on: August 24, 2017, 01:44:15 PM »
08/24/2017 - Run at Work

Ran 6.45 miles in 1:06:39, 10:20 per mile.  Good run today.  It was a little warmer than I had expected but not terrible. 
"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 #2757 on: August 25, 2017, 09:31:50 AM »
8/25/2017 Ė Day 1 of my 3 day split - DELOAD

Got to the gym at 5:20 am. 

Iím going high rep today, feel the burn baby!

 * Stretch

* Warm-Up
         18 Minutes on the Arc Trainer

* Wide Grip Cable Lat Pulldowns
          25 @ 110
          20 @ 110
          20 @ 110
          20 @ 110
          15 @ 110

* Standing Overhead Barbell Triceps Extensions
          25 @ 40 lbs.
          20 @ 40 lbs.
          20 @ 40 lbs.
          20 @ 40 lbs.
          15 @ 40 lbs.

* Leg Press, Single Leg
          25 @ 75 lbs.
          20 @ 75 lbs.
          20 @ 75 lbs.
          20 @ 75 lbs.
          20 @ 75 lbs.
          20 @ 75 lbs., 10 @ 75 lbs.

* Hammer Strength ISO Row, PWO, One arm at a time
          25 @ 135 lbs.
          20 @ 135 lbs.
          20 @ 135 lbs.
          20 @ 135 lbs.
          15 @ 135 lbs.

* Narrow Grip Bench Press
         25 @ 95 lbs.
         20 @ 95 lbs.
         20 @ 95 lbs.
         20 @ 95 lbs.
         15 @ 95 lbs.

* Romanian Deadlifts
          25 @ 115 lbs.
          20 @ 115 lbs.
          20 @ 115 lbs.
          20 @ 115 lbs.
          15 @ 115 lbs.

* Matrix Seated Row Machine
          20 @ 85 lbs.
          20 @ 85 lbs.
          20 @ 85 lbs.
          20 @ 85 lbs.

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

* Hollow Spoon Crunches / One-Legged Glute Raises / Assisted Pullups
         10 / 6 each side / 10
         10 / 6 each side / 10
         10 / 6 each side / 10
         10 / 6 each side / 10

* Foam Rolling
         Hamstrings, Calves, Quads, Lower Back

* Stretch

Workout Totaled: 2 hours and 33 minutes.

« Last Edit: August 25, 2017, 09:33:23 AM by BigDaddy »
"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 #2758 on: August 25, 2017, 12:40:54 PM »
08/25/2017 - Run at Work

Ran 5.30 miles in 51:27, 9:42 per mile.  Excellent run today.  A little cooler today, right around 70 and sunny, with a light breeze.  Still a little warm out in the sun, but not too bad.  I did I shorter loop today, so I pushed the pace a little more.
"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 #2759 on: August 28, 2017, 10:28:26 AM »
08/26/2017 Ė Spinning at Home

Rode 30.5 miles in 1:32:58 on the spin bike at home.   

8/27/2017 Ė Workout with my Son Ė DELOAD

Got to the gym at 6:45 am.   

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Bench Press
          20 @ 115 lbs.
          15 @ 135 lbs.
          12 @ 155 lbs.
          10 @ 175 lbs.
          10 @ 175 lbs., 8 @ 155 lbs., 10 @ 135 lbs., 10 @ 115 lbs.

* Wide Grip Seated Cable Rows
          15 @ 150 lbs.
          12 @ 177.5 lbs.
          10 @ 205 lbs.
          8 @ 230 lbs.
          8 @ 230 lbs., 8 @ 190 lbs., 8 @ 150 lbs., 8 @ 130 lbs.

 * Leg Press, PWO
          15 @ 180 lbs.
          12 @ 270 lbs.
          10 @ 340 lbs.
          8 @ 400 lbs.
          8 @ 400 lbs., 8 @ 310 lbs., 8 @ 220 lbs., 10 @ 130 lbs.

* Seated Overhead Dumbbell Press
          15 @ 35 lbs.
          12 @ 45 lbs.
          10 @ 50 lbs.
          10 @ 50 lbs.
          8 @ 50 lbs., 8 @ 40 lbs., 8 @ 35 lbs., 10 @ 30 lbs.

* Knee Raises / Hex-Bar Farmers Walks
         12 / 150 ft @ 145 lbs.
         12 / 150 ft @ 195 lbs.
         12 / 150 ft @ 225 lbs.
         12 / 150 ft @ 245 lbs.

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

* Stretch

Workout totaled 1 hour and 40 minutes.


8/28/2017 Ė Day 2 of my 3 day split Ė DELOAD

Got to the gym at 5:20 am.

* Stretch

* Warmup
         18 minutes on the Arc Trainer.

 * Standing, Overhead Barbell Press
          20 @ 85 lbs.
          15 @ 85 lbs.
          15 @ 85 lbs.
          15 @ 85 lbs.
          15 @ 85 lbs.
          15 @ 85 lbs.
          10 @ 85 lbs.

 * Barbell Squats
          10 @ bodyweight
          10 @ bar
          10 @ 95 lbs.
          10 @ 135 lbs.
          10 @ 135 lbs.
          10 @ 135 lbs.
          10 @ 135 lbs.
          10 @ 135 lbs.
          10 @ 135 lbs.
          10 @ 135 lbs.
          10 @ 135 lbs.
          10 @ 135 lbs.
          10 @ 135 lbs.
          10 @ bar

* Dumbbell Power Partial / Dumbbell Front Raise
          15 @ 15 lbs. / 15 @ 15 lbs.
          15 @ 15 lbs. / 15 @ 15 lbs.
          15 @ 15 lbs. / 15 @ 15 lbs.
          15 @ 15 lbs. / 15 @ 15 lbs.
          15 @ 15 lbs. / 15 @ 15 lbs.
          15 @ 15 lbs. / 15 @ 15 lbs.
          12 @ 15 lbs. / 12 @ 15 lbs.

* Machine Rear Delt Flys
          20 @ 80 lbs.
          15 @ 80 lbs.
          15 @ 80 lbs.
          15 @ 80 lbs.
          15 @ 80 lbs.
          15 @ 80 lbs.
          15 @ 80 lbs.

* Barbell Shoulder Shrugs
          20 @ 135 lbs.
          15 @ 225 lbs.
          15 @ 225 lbs.
          15 @ 225 lbs.
          15 @ 225 lbs.
          15 @ 225 lbs.
          15 @ 225 lbs.

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

* Decline Crunches
         130
 
* Hollow Spoon Crunches / Standing Dumbbell Overhead Press
        10 / 10 @ 25 lbs.
        10 / 10 @ 25 lbs.
        10 / 10 @ 25 lbs.
        10 / 10 @ 25 lbs.

 * Foam Rolling
         Hamstrings, Calves, Quads, Lower Back

* Stretch

Workout Totaled 2 hours 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."