Author Topic: BigDaddy - Faster, Stronger!  (Read 183143 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #3000 on: March 05, 2018, 01:49:08 PM »
03/05/2018 - Run at Work

Ran 6.35 miles in 1:02:59, 9:55 per mile.  Good run today.  I wanted to get a run in today, and one in tomorrow, as we are supposed to get a decent amount of snow on Wednesday.  It was around 40 today, but with some crazy cold wind gusts.  Usually we have the wind at our back on the return leg when running the rail trail, but because of the nor-easter, we had a headwind on the way back, and it was cold!
"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 #3001 on: March 06, 2018, 09:17:16 AM »
3/6/2018 Ė Workout with my Son

Got to the gym at 5:10 am.   

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Bench Press
          15 @ 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 @ 157.5 lbs.
          10 @ 205 lbs.
          8 @ 245 lbs.
          6 @ 270 lbs., 6 @ 230 lbs., 6 @ 190 lbs., 6 @ 150 lbs.

 * Leg Press, PWO
          15 @ 270 lbs.
          12 @ 360 lbs.
          10 @ 450 lbs.
          8 @ 540 lbs., 8 @ 450 lbs., 8 @ 360 lbs.

* Seated Dumbbell Overhead Press / Decline Crunches to OHP
          12 @ 35 lbs. / 12
          10 @ 45 lbs. / 12
          8 @ 50 lbs. / 12
          8 @ 50 lbs., 8 @ 40 lbs., 8 @ 30 lbs. / 10, 10, 10, 10

* 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 #3002 on: March 06, 2018, 01:59:58 PM »

03/06/2018 - Run at Work

Ran 5.20 miles in 55:20, 10:38 per mile.  Tough run today.  First mile wasnít too bad, but then I just ran out of steam.  Set a slow pace and finished out the run.
"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 #3003 on: March 07, 2018, 09:35:52 AM »

3/7/2018 Ė Day 3 of my 3 day split

Got to the Gym at 5:10 am.

 * Stretch

* Warm-up
         14 Minutes on the Arc Trainer

* Barbell Bench Press
          10 @ 135 lbs.
          10 @ 155 lbs.
          8 @ 175 lbs.
          8 @ 195 lbs.
          6 @ 205 lbs.
          5 @ 215 lbs.
          3 @ 225 lbs.
          4 @ 215 lbs.
          6 @ 195 lbs.
          8 @ 175 lbs.
          10 @ 155 lbs.

* Narrow Grip, EZ-Bar Curls
          10 @ 50 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          8 @ 80 lbs.
          6 @ 90 lbs.
          4 @ 100 lbs.
          4 @ 100 lbs.
          6 @ 80 lbs.
          8 @ 60 lbs.

* Barbell Incline Press
          10 @ 95 lbs.
          10 @ 115 lbs.
          8 @ 125 lbs.
          8 @ 135 lbs.
          6 @ 145 lbs.
          6 @ 155 lbs.
          4 @ 165 lbs.
          4 @ 155 lbs.
          6 @ 135 lbs.
          8 @ 115 lbs.
          10 @ 95 lbs.

* Sumo Barbell Deadlifts
          8 @ 135 lbs.
          8 @ 165 lbs.
          8 @ 195 lbs.
          6 @ 225 lbs.
          6 @ 245 lbs.
          6 @ 265 lbs.
          4 @ 285 lbs.
          4 @ 305 lbs.
          4 @ 275 lbs.
          6 @ 245 lbs.
          8 @ 215 lbs.
          10 @ 185 lbs.

* Dumbbell Concentration Curls
          10 @ 35 lbs.
          8 @ 45 lbs.
          6 @ 50 lbs.
          6 @ 50 lbs.
          6 @ 50 lbs.
          6 @ 50 lbs.
          8 @ 40 lbs.

* Barbell Dead Bench
          6 @ 95 lbs.
          6 @ 145 lbs.
          6 @ 165 lbs.
          4 @ 185 lbs.
          4 @ 195 lbs.
          6 @ 165 lbs.
          6 @ 135 lbs.

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

* Hollow Spoon Crunches / Glute Bridges / Scissor Kicks
         8 / 8 / 8
         8 / 8 / 8
         8 / 8 / 8
         8 / 8 / 8

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

 * Stretch

Workout Totaled 2 hours and 35 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 #3004 on: March 08, 2018, 10:24:04 AM »
3/8/2018 Ė Spinning at Home

Rode the spin bike 30.5 miles in 1:32:32.  I didnít want to fire the up the snow blower at 5:00am, so I took a long ride on the spin bike, and then cleared the driveway around 7:30.  We had over a foot of heavy wet snow.  Hopefully this is the last big storm before spring.
"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 #3005 on: March 09, 2018, 10:40:13 AM »
3/9/2018 Ė Day 1 of my 3 day split

Got to the gym at 5:15 am. 

* Stretch

* Warm-Up
         14 Minutes on the Arc Trainer

* Wide Grip Cable Lat Pulldowns
          10 @ 110 lbs.
          10 @ 130 lbs.
          10 @ 150 lbs.
          8 @ 170 lbs.
          8 @ 190 lbs.
          8 @ 190 lbs.
          7 @ 190 lbs.
          8 @ 170 lbs.
          8 @ 150 lbs.
          10 @ 130 lbs.

* Overhead Dumbbell Triceps Extensions
          10 @ 40 lbs.
          10 @ 50 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs.
          8 @ 60 lbs.
          10 @ 50 lbs.

* Standing Barbell Calf Raises
          10 @ 135 lbs.
          10 @ 225 lbs.
          10 @ 275 lbs.
          10 @ 305 lbs.
          8 @ 325 lbs.
          8 @ 345 lbs.
          8 @ 365 lbs.
          8 @ 325 lbs.
          8 @ 275 lbs.
          10 @ 225 lbs.

* Hammer Strength ISO, One arm at a time
          10 @ 135 lbs.
          10 @ 180 lbs.
          10 @ 225 lbs.
          8 @ 270 lbs.
          8 @ 295 lbs.
          8 @ 295 lbs.
          8 @ 250 lbs.
          10 @ 205 lbs.

* Flite Power Squat Machine, PWO
          10 @ 180 lbs.
          10 @ 270 lbs.
          10 @ 360 lbs.
          10 @ 450 lbs.
          10 @ 540 lbs.
          8 @ 630 lbs.
          8 @ 720 lbs.
          8 @ 630 lbs.
          10 @ 450 lbs.
          10 @ 270 lbs.

* Narrow Grip Bench Press
         10 @ 105 lbs.
         10 @ 125 lbs.
         10 @ 145 lbs.
         8 @ 165 lbs.
         8 @ 175 lbs.
         8 @ 165 lbs.
         8 @ 155 lbs.
         10 @ 135 lbs.

* Bent-Over Barbell Rows / Romanian Deadlifts
          10 @ 115 lbs. / 10 @ 115 lbs.
          10 @ 135 lbs. / 10 @ 135 lbs.
          10 @ 155 lbs. / 10 @ 155 lbs.
          8 @ 175 lbs. / 8 @ 175 lbs.
          10 @ 135 lbs. / 10 @ 135 lbs.
         
* Running on the Track / Hitting the heavy bag
         16 minutes total.  2 laps running, 90 seconds on the bag, repeat.

* Decline Crunches to OHP
         10 @ 10 lbs.
         10 @ 10 lbs.
         10 @ 10 lbs.
         10 @ 10 lbs.
         10 @ 10 lbs.
         10 @ 10 lbs.

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

* 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."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #3006 on: March 09, 2018, 01:56:55 PM »
03/09/2018 - Run at Work

Ran 5.10 miles in 51:17, 10:03 per mile.  Good run today.  I wasnít sure if I was going to run, but one of my running buddies talked me into it, glad he did.  This run went much better than Tuesdayís.   Set out and kept a nice consistent pace.
"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 #3007 on: March 12, 2018, 09:42:44 AM »
3/12/2018Ė Day 2 of my 3 day split

Got to the gym at 5:10 am.

* Stretch

* Warmup
         14 minutes on the Arc Trainer.

 * Standing, Overhead Barbell Press
          10 @ 75 lbs.
          10 @ 95 lbs.
          10 @ 105 lbs.
          8 @ 115 lbs.
          8 @ 125 lbs.
          8 @ 125 lbs.
          7 @ 125 lbs.
          8 @ 115 lbs.
          8 @ 105 lbs.
          10 @ 95 lbs.

* Rear Delt Cable Crossovers
          10 @ 15 lbs.
          10 @ 20 lbs.
          10 @ 25 lbs.
          8 @ 30 lbs.
          8 @ 30 lbs.
          8 @ 30 lbs.
          8 @ 30 lbs.
          10 @ 20 lbs.

* Barbell Squats
          10 @ bar lbs.
          10 @ 95 lbs.
          10 @ 145 lbs.
          8 @ 165 lbs.
          8 @ 185 lbs.
          6 @ 205 lbs.
          6 @ 215 lbs.
          6 @ 225 lbs.
          6 @ 205 lbs.
          6 @ 185 lbs.
          8 @ 165 lbs.
          10 @ 145 lbs.
          My right quad was tight as hell this morning, to the point where it hurt to squat to depth.  I did what I could, hoping it would loosen up, but it didnít.... :(

* Seated Dumbbell Press
          10 @ 30 lbs.
          10 @ 35 lbs.
          10 @ 40 lbs.
          8 @ 45 lbs.
          8 @ 50 lbs.
          8 @ 50 lbs.
          8 @ 40 lbs.
          10 @ 30 lbs.

* V-Bar Face Pulls
          10 @ 45 lbs.
          10 @ 65 lbs.
          8 @ 75 lbs.
          8 @ 85 lbs.
          8 @ 85 lbs.
          7 @ 85 lbs.
          8 @ 65 lbs.
          10 @ 45 lbs.

* Barbell Shoulder Shrugs
          10 @ 185 lbs.
          10 @ 275 lbs.
          8 @ 325 lbs.
          8 @ 375 lbs.
          8 @ 405 lbs.
          6 @ 425 lbs.
          6 @ 445 lbs.
          8 @ 405 lbs.
          8 @ 325 lbs.
          10 @ 275 lbs.

* Flite Overhead Press / Goblet Squats
          8 @ 30 lbs. / 8 @ bodyweight.
          8 @ 35 lbs. / 8 @ bodyweight.
          8 @ 40 lbs. / 8 @ bodyweight.
          8 @ 45 lbs. / 8 @ bodyweight.
          8 @ 35 lbs. / 8 @ bodyweight.

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

* Hollow Spoon Crunches / Glute Bridges / Scissor Kicks
         8 / 8 / 8
         8 / 8 / 8
         8 / 8 / 8
         8 / 8 / 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 #3008 on: March 15, 2018, 09:31:44 AM »
3/15/2018 Ė Workout with my Son

Got to the gym at 5:10 am.   Finally got back in the gym after being thwarted by the weather for 2 days.

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Incline Dumbbell Press
          15 @ 40 lbs.
          12 @ 50 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs., 10 @ 50 lbs., 10 @ 40 lbs.
 
* Reverse Grip Cable Lat Pulldowns
          15 @ 110 lbs.
          12 @ 130 lbs.
          10 @ 150 lbs.
          10 @ 165 lbs., 10 @ 137.5 lbs., 10 @ 110 lbs.

* Bodyweight Squats
          15, 15, 15, 15, 15

* Overhead Barbell Press
          15 @ 75 lbs.
          12 @ 95 lbs.
          10 @ 105 lbs.
          10 @ 115 lbs., 10 @ 95 lbs., 10 @ 75 lbs.

* Decline Crunch to OHP
         12 + 10 lbs.
         12 + 10 lbs.
         12 + 10 lbs.
         12 + 10 lbs.
         12 + 10 lbs.

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

* Stretch

Workout totaled 1 hour and 12 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 #3009 on: March 15, 2018, 02:16:45 PM »
03/15/2018 - Run at Work

Ran 4.55 miles in 45:50, 10:04 per mile.  Good run today.  My right quad finally loosened up and felt better after a couple of rest days, so I took an easy run today.   Felt good to get out and put in some easy miles. 
"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 #3010 on: March 16, 2018, 09:25:38 AM »
3/16/2018 Ė Day 3 of my 3 day split

Got to the Gym at 5:00 am.  Iíve been feeling a little beat up lately, so Iím lowering the weights some, and upping the reps. 

 * Stretch

* Warm-up
         14 Minutes on the Arc Trainer

* Barbell Bench Press
          15 @ 115 lbs.
          12 @ 145 lbs.
          10 @ 165 lbs.
          10 @ 175 lbs.
          10 @ 185 lbs.
          10 @ 185 lbs.
          9 @ 175 lbs.
          10 @ 165 lbs.
          10 @ 155 lbs.
          10 @ 145 lbs.
          10 @ 135 lbs., 10 @ 115 lbs.

* Wide Grip, Straight Bar Curls
          15 @ 40 lbs.
          12 @ 50 lbs.
          10 @ 60 lbs.
          10 @ 70 lbs.
          10 @ 70 lbs.
          10 @ 70 lbs.
          10 @ 60 lbs.
          10 @ 50 lbs.

* Barbell Incline Press
          15 @ 95 lbs.
          12 @ 105 lbs.
          10 @ 115 lbs.
          10 @ 125 lbs.
          10 @ 135 lbs.
          9 @ 125 lbs.
          10 @ 115 lbs.
          10 @ 105 lbs.
          10 @ 95 lbs.

* Sumo Barbell Deadlifts
          10 @ 95 lbs.
          10 @ 145 lbs.
          10 @ 195 lbs.
          8 @ 215 lbs.
          8 @ 235 lbs.
          6 @ 255 lbs.
          8 @ 215 lbs.
          8 @ 195 lbs.
          10 @ 145 lbs.

* Seated Incline Dumbbell Curls
          15 @ 15 lbs.
          10 @ 20 lbs.
          10 @ 25 lbs.
          10 @ 25 lbs.
          10 @ 25 lbs.
          10 @ 25 lbs.
          10 @ 20 lbs.
          10 @ 15 lbs.

* Hammer Strength Incline Press
          15 @ 90 lbs.
          12 @ 110 lbs.
          10 @ 130 lbs.
          10 @ 140 lbs.
          10 @ 140 lbs.
          10 @ 140 lbs.
          10 @ 120 lbs.
          10 @ 90 lbs.

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

* Hollow Spoon Crunches / Glute Bridges / Scissor Kicks
         8 / 8 / 8
         8 / 8 / 8
         8 / 8 / 8
         8 / 8 / 8

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

 * Stretch

Workout Totaled 2 hours 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."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #3011 on: March 16, 2018, 01:41:01 PM »

03/16/2018 - Run at Work

Ran 4.10 miles in 40:40, 9:55 per mile.  Good run today.  I was going to wimp out today, but one of my running buddies talked me into a short run.    Felt good to get out and stretch the legs.
"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 #3012 on: March 18, 2018, 08:56:54 PM »
3/18/2018 Ė Workout with my Son

Got to the gym at 6:40 am.   

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Bench Press
          15 @ 135 lbs.
          12 @ 155 lbs.
          10 @ 175 lbs.
          8 @ 195 lbs., 8 @ 175 lbs., 8 @ 155 lbs., 8 @ 135 lbs.

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

 * Leg Press, PWO
          15 @ 180 lbs.
          15 @ 270 lbs.
          15 @ 270 lbs.
          15 @ 270 lbs.
          15 @ 270 lbs.

* Seated Dumbbell Overhead Press / Decline Crunches to OHP
          15 @ 35 lbs. / 12
          12 @ 40 lbs. / 12
          10 @ 45 lbs. / 12
          8 @ 50 lbs., 8 @ 40 lbs., 8 @ 35 lbs. , 8 @ 30 lbs. / 12, 12, 12, 12

* EZ-Bar Narrow Grip Curls / EZ-Bar Overhead Triceps Extensions
          12 @ 50 lbs. / 12 @ 50 lbs.
          12 @ 50 lbs. / 12 @ 50 lbs.
          12 @ 50 lbs. / 12 @ 50 lbs.
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout totaled 1 hour and 21 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 #3013 on: March 19, 2018, 09:26:15 AM »

3/19/2018 Ė Day 1 of my 3 day split

Got to the gym at 5:15 am. 

* Stretch

* Warm-Up
         14 Minutes on the Arc Trainer

* Wide Grip Cable Lat Pulldowns
          15 @ 110 lbs.
          10 @ 130 lbs.
          12 @ 150 lbs.
          10 @ 165 lbs.
          10 @ 177.5 lbs.
          8 @ 185 lbs.
          10 @ 170 lbs.
          10 @ 170 lbs.
          10 @ 150 lbs.
          10 @ 130 lbs.

* Overhead Dumbbell Triceps Extensions
          15 @ 40 lbs.
          12 @ 50 lbs.
          10 @ 55 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs.
          10 @ 50 lbs.
          10 @ 40 lbs.

* Flite Power Squat Machine, PWO
          15 @ 180 lbs.
          12 @ 270 lbs.
          10 @ 360 lbs.
          10 @ 360 lbs.
          10 @ 360 lbs.
          10 @ 360 lbs.
          10 @ 270 lbs.
          10 @ 180 lbs.

* Hammer Strength ISO, One arm at a time
          15 @ 115 lbs.
          12 @ 160 lbs.
          10 @ 205 lbs.
          10 @ 230 lbs.
          10 @ 230 lbs.
          10 @ 230 lbs.
          10 @ 185 lbs.
          10 @ 140 lbs.

* Standing Barbell Calf Raises
          15 @ 135 lbs.
          12 @ 225 lbs.
          10 @ 275 lbs.
          10 @ 305 lbs.
          10 @ 305 lbs.
          10 @ 305 lbs.
          10 @ 255 lbs.
          10 @ 205 lbs.

* Narrow Grip Bench Press
         15 @ 95 lbs.
         12 @ 125 lbs.
         10 @ 145 lbs.
         10 @ 155 lbs.
         10 @ 165 lbs.
         10 @ 155 lbs.
         10 @ 135 lbs.
         10 @ 115 lbs.

* Bent-Over Barbell Rows / Romanian Deadlifts
          10 @ 115 lbs. / 10 @ 115 lbs.
          10 @ 145 lbs. / 8 @ 145 lbs.
          10 @ 145 lbs. / 8 @ 145 lbs.
          10 @ 145 lbs. / 8 @ 145 lbs.
          10 @ 145 lbs. / 8 @ 145 lbs.
         
* Running on the Track / Hitting the heavy bag
         16 minutes total.  2 laps running, 90 seconds on the bag, repeat.

* Hollow Spoon Crunches / Glute Bridges / Scissor Kicks
         10 / 10 / 10
         10 / 10 / 10
         10 / 10 / 10
         10 / 10 / 10

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

* Stretch

Workout Totaled: 2 hours and 25 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 #3014 on: March 20, 2018, 02:29:25 PM »
03/20/2018 - Run at Work

Ran 5.35 miles in 53:24, 9:59 per mile.  Good run today.  We got out for a run before the big snow storm that is moving in tomorrow.  It may be a couple of days before we can get out again.   Back up to 5 miles after the 4 mile runs last week.
"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."