Author Topic: BigDaddy - Faster, Stronger!  (Read 146681 times)

Online BigDaddy

  • Senior Member
  • ****
  • Posts: 4203
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3030 on: April 13, 2018, 09:22:23 AM »
4/13/2018 Ė Day 3 of my 3 day split

Got to the Gym at 5:40 am.
 
 * Stretch

* Warm-up
         32 Minutes on the Arc Trainer

* Barbell Bench Press
          15 @ 135 lbs.
          12 @ 155 lbs.
          10 @ 175 lbs.
          8 @ 185 lbs.
          6 @ 195 lbs.
          5 @ 205 lbs.
          3 @ 215 lbs.
          6 @ 195 lbs.
          6 @ 175 lbs.
          8 @ 155 lbs., 8 @ 135 lbs.

* Wide Grip Straight Bar Curls, Back Against Wall
          12 @ 40 lbs.
          10 @ 50 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs.
          7 @ 70 lbs.
          8 @ 50 lbs., 8 @ 30 lbs.

* Hammer Strength Incline Press
          10 @ 90 lbs.
          8 @ 110 lbs.
          8 @ 130 lbs.
          8 @ 150 lbs.
          6 @ 170 lbs.
          4 @ 180 lbs.
          6 @ 150 lbs.
          8 @ 130 lbs.
          8 @ 110 lbs.
          10 @ 90 lbs.
          I alternated arms, keeping the non-moving arm pressed out to keep tension on the muscle the whole time.

* Sumo Barbell Deadlifts
          10 @ 135 lbs.
          10 @ 185 lbs.
          8 @ 215 lbs.
          6 @ 235 lbs.
          6 @ 255 lbs.
          4 @ 275 lbs.
          4 @ 295 lbs.
          3 @ 305 lbs.
          6 @ 255 lbs.
          6 @ 215 lbs.
          8 @ 165 lbs.

* Hollow Spoon Crunches / Glute Bridges / Scissor Kicks / Alternating Crunches
         8 / 8 / 8 / 6
         8 / 8 / 8 / 6
         8 / 8 / 8 / 6

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

 * Stretch

Workout Totaled 1 hours and 57 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

  • Senior Member
  • ****
  • Posts: 4203
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3031 on: April 13, 2018, 02:35:53 PM »
04/13/2018 - Bike at Work

Biked 20.0 miles in 1:15:00, 16.0 mph average speed.  First outdoor ride of 2018, not too shabby.  I was solo and didnít try and get crazy with the pace.   There were quite a few new potholes from this winter, but overall the roads were reasonably clean.
"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
  • ****
  • Posts: 4203
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3032 on: April 16, 2018, 09:27:36 AM »
4/16/2018 Ė Day 1 of my 3 day split

Got to the gym at 5:20 am. 

* Stretch

* Warm-Up
         32 Minutes on the Arc Trainer

* Wide Grip Cable Lat Pulldowns
          15 @ 110 lbs.
          12 @ 130 lbs.
          10 @ 150 lbs.
          8 @ 170 lbs.
          6 @ 190 lbs.
          4 @ 210 lbs.
          4 @ 210 lbs.
          6 @ 170 lbs.
          8 @ 130 lbs., 10 @ 90 lbs.

* EZ-Bar Overhead Triceps Extensions
          15 @ 40 lbs.
          12 @ 50 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          6 @ 80 lbs.
          6 @ 80 lbs.
          8 @ 60 lbs., 10 @ 40 lbs.

* Flite Power Squat Machine, PWO
          15 @ 180 lbs.
          12 @ 360 lbs.
          10 @ 450 lbs.
          8 @ 540 lbs.
          6 @ 630 lbs.
          6 @ 720 lbs.
          4 @ 810 lbs.
          6 @ 630 lbs.
          8 @ 450 lbs.
          10 @ 270 lbs.

* Barbell Bent Over Rows
          15 @ 115 lbs.
          12 @ 145 lbs.
          10 @ 165 lbs.
          8 @ 185 lbs.
          6 @ 205 lbs.
          6 @ 215 lbs.
          6 @ 225 lbs.
          8 @ 195 lbs.
          8 @ 165 lbs., 8 @ 115 lbs.

* Narrow Grip Bench Press
         15 @ 95 lbs.
         12 @ 125 lbs.
         10 @ 145 lbs.
         8 @ 165 lbs.
         8 @ 175 lbs.
         6 @ 185 lbs.
         6 @ 165 lbs.
         8 @ 145 lbs., 8 @ 105 lbs.
       
* Decline Crunch / Russian Twist / Good Mornings
         6 + 10 lbs. / 6 + 10 lbs. / 10 @ 30 lbs.
         6 + 10 lbs. / 6 + 10 lbs. / 10 @ 40 lbs.
         6 + 10 lbs. / 6 + 10 lbs. / 10 @ 50 lbs.
         6 + 10 lbs. / 6 + 10 lbs. / 10 @ 60 lbs.
         6 + 10 lbs. / 6 + 10 lbs. / 10 @ 40 lbs.

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

* Stretch

Workout Totaled: 2 hours and 5 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

  • Senior Member
  • ****
  • Posts: 4203
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3033 on: April 17, 2018, 09:39:21 AM »
4/17/2018 Ė Workout with my Son

Got to the gym at 5:30 am.

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Incline Dumbbell Press
          15 @ 45 lbs.
          12 @ 60 lbs.
          9 @ 70 lbs.
          8 @ 70 lbs., 8 @ 60 lbs., 8 @ 50 lbs., 8 @ 40 lbs.
 
* Seated Wide Grip Cable Rows
          15 @ 150 lbs.
          12 @ 190 lbs.
          10 @ 225 lbs.
          8 @ 250 lbs., 8 @ 210 lbs., 8 @ 170 lbs., 8 @ 130 lbs.

* Goblet Squats
          12 @ 40 lbs.
          10 @ 53 lbs.
          10 @ 62 lbs.
          10 @ 62 lbs., 10 @ 35 lbs., 10 @ bodyweight.

* Overhead Barbell Press
          15 @ 75 lbs.
          12 @ 95 lbs.
          10 @ 105 lbs.
          8 @ 115 lbs., 8 @ 95 lbs., 8 @ 75 lbs., 8 @ 65 lbs.

* Hollow Spoon Crunches / Glute Bridges / Scissor Kicks / Alternating Crunches
         8 / 8 / 8 / 6
         8 / 8 / 8 / 6
         8 / 8 / 8 / 6
 
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout totaled 1 hour and 11 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

  • Senior Member
  • ****
  • Posts: 4203
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3034 on: April 18, 2018, 09:12:09 AM »
04/18/2018 - Run at Work

Ran 5.00 miles in 52:37, 10:31 per mile.  Decent run today.   My pace has been really slow for the past few weeks.  That stupid cold really knocked it out of me.  Looking forward to some warmer weather and working my pace back down.

4/18/2018Ė Day 2 of my 3 day split

Got to the gym at 5:15 am.

* Stretch

* Warmup
         32 minutes on the Arc Trainer.

 * Standing, Overhead Barbell Press
          15 @ 75 lbs.
          12 @ 95 lbs.
          10 @ 105 lbs.
          8 @ 115 lbs.
          6 @ 125 lbs.
          5 @ 130 lbs.
          6 @ 125 lbs.
          6 @ 115 lbs.
          8 @ 105 lbs.
          8 @ 95 lbs., 8 @ 75 lbs.

 * Barbell Box Squats
          10 @ bar lbs.
          10 @ 95 lbs.
          10 @ 145 lbs.
          8 @ 175 lbs.
          8 @ 195 lbs.
          6 @ 215 lbs.
          4 @ 235 lbs.
          4 @ 245 lbs.
          4 @ 225 lbs.
          6 @ 195 lbs.
          8 @ 145 lbs., 8 @ 95 lbs.

* Rear Delt Machine Flys
          15 @ 70 lbs.
          12 @ 90 lbs.
          10 @ 110 lbs.
          8 @ 120 lbs.
          6 @ 130 lbs.
          6 @ 140 lbs.
          6 @ 140 lbs.
          8 @ 120 lbs.
          8 @ 100 lbs., 8 @ 70 lbs.

* Seated Dumbbell Press
          15 @ 25 lbs.
          12 @ 30 lbs.
          10 @ 35 lbs.   
          10 @ 40 lbs.
          8 @ 45 lbs.
          8 @ 50 lbs.
          8 @ 50 lbs.
          10 @ 40 lbs., 10 @ 30 lbs.

* Barbell Shoulder Shrugs
          12 @ 185 lbs.
          10 @ 275 lbs.
          10 @ 325 lbs.
          8 @ 375 lbs.
          6 @ 405 lbs.
          6 @ 405 lbs.
          8 @ 325 lbs.
          10 @ 275 lbs., 10 @ 185 lbs.

       
* Decline Crunch / Russian Twist / Good Mornings
         8 + 10 lbs. / 6 + 10 lbs. / 8 @ 50 lbs.
         8 + 10 lbs. / 6 + 10 lbs. / 8 @ 60 lbs.
         8 + 10 lbs. / 6 + 10 lbs. / 8 @ 70 lbs.
         8 + 10 lbs. / 6 + 10 lbs. / 8 @ 60 lbs.
       
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 hours and 8 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

  • Senior Member
  • ****
  • Posts: 4203
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3035 on: April 18, 2018, 04:13:46 PM »
04/18/2018 - Bike at Work

Biked 20.0 miles in 1:12:44, 16.5 mph average speed.  Good ride today.  Not as warm as last Friday, but still decent riding weather with the right gear.  Hopefully my average speed will continue its upward trend.
"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
  • ****
  • Posts: 4203
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3036 on: April 19, 2018, 09:24:34 AM »
4/19/2018 Ė Workout with my Son

Got to the gym at 5:40 am.   

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Bench Press
          15 @ 135 lbs.
          12 @ 165 lbs.
          10 @ 185 lbs.
          6 @ 205 lbs., 6 @ 185 lbs., 7 @ 155 lbs., 8 @ 145 lbs., 8 @ 135 lbs.

* Wide, Prone Grip Lat Pulldowns
          15 @ 110 lbs.
          12 @ 130 lbs.
          10 @ 150 lbs.
          6 @ 170 lbs., 6 @ 150 lbs., 6 @ 130 lbs., 8 @ 110 lbs., 8 @ 90 lbs.

 * Hex Bar Deadlifts
          12 @ 145 lbs.
          10 @ 195 lbs.
          8 @ 225 lbs.
          6 @ 255 lbs., 6 @ 225 lbs., 6 @ 195 lbs., 8 @ 135 lbs., 8 bodyweight squats.

* Seated Dumbbell Overhead Press / Decline Crunches to OHP / Russian Twists
          15 @ 35 lbs. / 8 @ 10 lbs. / 6 @ 10 lbs.
          12 @ 45 lbs. / 8 @ 10 lbs. / 6 @ 10 lbs.
          10 @ 45 lbs. / 8 @ 10 lbs. / 6 @ 10 lbs.
          8 @ 55 lbs., 8 @ 40 lbs., 8 @ 35 lbs., 8 @ 30 lbs., 8 @ 25 lbs. /
             (8 @ 10 lbs. / 6 @ 10 lbs.) * 5

* Farmers Walk
         250 ft., 62lbs. each hand
         250 ft., 62lbs. each hand

 * 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

  • Senior Member
  • ****
  • Posts: 4203
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3037 on: April 19, 2018, 02:39:28 PM »
04/19/2018 - Run at Work

Ran 5.25 miles in 54:03, 10:18 per mile.  Decent run today.  The rain/snow let up long enough to get a run in during lunch time.  Glad I brought in my workout gear even tough it didnít look like we would get out 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

  • Senior Member
  • ****
  • Posts: 4203
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3038 on: April 20, 2018, 12:23:17 PM »
4/20/2018 Ė Day 3 of my 3 day split

Got to the Gym at 5:15 am.
 
 * Stretch

* Warm-up
         33 Minutes on the Arc Trainer

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 155 lbs.
          8 @ 175 lbs.
          6 @ 195 lbs.
          6 @ 205 lbs.
          4 @ 215 lbs.
          3 @ 225 lbs.
          4 @ 205 lbs.
          6 @ 185 lbs.
          8 @ 165 lbs., 8 @ 135 lbs.

* Narrow Grip EZ-Bar Curls, Back Against Wall
          12 @ 40 lbs.
          10 @ 50 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          6 @ 80 lbs.
          6 @ 80 lbs.
          6 @ 80 lbs.
          8 @ 60 lbs., 8 @ 40 lbs.

* Hammer Strength Incline Press
          10 @ 90 lbs.
          8 @ 120 lbs.
          8 @ 140 lbs.
          6 @ 160 lbs.
          6 @ 170 lbs.
          5 @ 180 lbs.
          6 @ 160 lbs.
          8 @ 140 lbs.
          8 @ 120 lbs., 8 @ 90 lbs.
          I alternated arms, keeping the non-moving arm pressed out to keep tension on the muscle the whole time.

* Sumo Barbell Deadlifts
          12 @ 135 lbs.
          10 @ 185 lbs.
          8 @ 215 lbs.
          6 @ 245 lbs.
          6 @ 265 lbs.
          4 @ 285 lbs.
          3 @ 305 lbs.
          4 @ 275 lbs.
          6 @ 235 lbs.
          8 @ 185 lbs., 8 @ 135 lbs.

* Incline Dumbbell Curls
          10 @ 20 lbs.
          10 @ 25 lbs.
          8 @ 30 lbs.
          6 @ 35 lbs.
          6 @ 35 lbs.
          8 @ 30 lbs.
          10 @ 25 lbs.

* Hollow Spoon Crunches / Glute Bridges / Scissor Kicks / Alternating Crunches
         8 / 8 / 8 / 6
         8 / 8 / 8 / 6
         8 / 8 / 8 / 6

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

 * Stretch

Workout Totaled 2 hours 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

  • Senior Member
  • ****
  • Posts: 4203
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3039 on: April 23, 2018, 09:30:46 AM »
4/22/2018 Ė Workout with my Son

Got to the gym at 6:15 am.

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Incline Dumbbell Press
          15 @ 45 lbs.
          12 @ 60 lbs.
          10 @ 70 lbs.
          8 @ 70 lbs., 8 @ 60 lbs., 8 @ 50 lbs., 8 @ 40 lbs., 8 @ 30 lbs.
 
* Seated Wide Grip Cable Rows
          15 @ 150 lbs.
          12 @ 190 lbs.
          10 @ 217.5 lbs.
          8 @ 245 lbs., 8 @ 205 lbs., 8 @ 165 lbs., 8 @ 145 lbs., 8 @ 125 lbs.

* Leg Press, PWO
          15 @ 180 lbs.
          12 @ 360 lbs.
          10 @ 450 lbs.
          8 @ 540 lbs., 8 @ 450 lbs., 8 @ 360 lbs., 8 @ 270 lbs., 8 @ 180 lbs., 8 @ 90 lbs.

* Overhead Barbell Press
          15 @ 75 lbs.
          12 @ 95 lbs.
          9 @ 115 lbs.
          6 @ 125 lbs., 6 @ 105 lbs., 8 @ 85 lbs., 8 @ 75 lbs., 8 @ bar.

* Hollow Spoon Crunches / Glute Bridges / Scissor Kicks / Alternating Crunches
         8 / 8 / 8 / 6
         8 / 8 / 8 / 6
         8 / 8 / 8 / 6
         8 / 8 / 8 / 6
 
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout totaled 1 hour and 27 minutes.


4/23/2018 Ė Day 1 of my 3 day split

Got to the gym at 5:10 am. 

* Stretch

* Warm-Up
         32 Minutes on the Arc Trainer

* Wide Grip Cable Lat Pulldowns
          12 @ 110 lbs.
          10 @ 130 lbs.
          10 @ 150 lbs.
          8 @ 170 lbs.
          6 @ 190 lbs.
          6 @ 190 lbs.
          8 @ 170 lbs.
          8 @ 150 lbs.
          10 @ 110 lbs.

* EZ-Bar Overhead Triceps Extensions
          12 @ 40 lbs.
          10 @ 50 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs.
          8 @ 60 lbs.
          10 @ 50 lbs.

* Flite Power Squat Machine, PWO
          12 @ 180 lbs.
          10 @ 360 lbs.
          10 @ 450 lbs.
          8 @ 540 lbs.
          6 @ 630 lbs.
          6 @ 720 lbs.
          4 @ 810 lbs.
          6 @ 630 lbs.
          8 @ 450 lbs.
          10 @ 270 lbs.

* Barbell Bent Over Rows
          12 @ 115 lbs.
          10 @ 135 lbs.
          10 @ 155 lbs.
          8 @ 175 lbs.
          6 @ 195 lbs.
          6 @ 205 lbs.
          6 @ 175 lbs.
          8 @ 155 lbs.
          8 @ 135 lbs.

* Narrow Grip Bench Press
         15 @ 95 lbs.
         10 @ 125 lbs.
         8 @ 145 lbs.
         8 @ 165 lbs.
         6 @ 175 lbs.
         6 @ 185 lbs.
         6 @ 165 lbs.
         8 @ 145 lbs.
         10 @ 115 lbs.
       
* Decline Crunch / Russian Twist / Good Mornings
         8 + 10 lbs. / 6 + 10 lbs. / 8 @ 50 lbs.
         8 + 10 lbs. / 6 + 10 lbs. / 8 @ 60 lbs.
         8 + 10 lbs. / 6 + 10 lbs. / 8 @ 70 lbs.
         8 + 10 lbs. / 6 + 10 lbs. / 8 @ 80 lbs.

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

* Stretch

Workout Totaled: 2 hours even.


"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
  • ****
  • Posts: 4203
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3040 on: April 23, 2018, 01:50:48 PM »
04/23/2018 - Bike at Work

Biked 25.4 miles in 1:32:22, 16.5 mph average speed.  Good ride today.   They extended the rail trail that starts from near work, so we took roads down the new part, and rode that for another 5 miles.  The trail kept going, so Iím not sure how far it goes.  It was good not having to dodge cars of the trail, but we had to dodge a lot of people and dogs.
"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
  • ****
  • Posts: 4203
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3041 on: April 24, 2018, 09:33:14 AM »

4/24/2018 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.
          12 @ 165 lbs.
          10 @ 185 lbs.
          6 @ 205 lbs., 6 @ 185 lbs., 8 @ 165 lbs., 8 @ 145 lbs.

* Wide, Prone Grip Lat Pulldowns
          12 @ 110 lbs.
          10 @ 130 lbs.
          8 @ 150 lbs.
          6 @ 170 lbs., 6 @ 150 lbs., 8 @ 130 lbs., 8 @ 110 lbs.

 * 12Ē Box Squats
          8 @ 45 lbs.
          8 @ 45 lbs.
          8 @ 45 lbs.
          8 @ 45 lbs., 8 @ bodyweight

* Seated Dumbbell Overhead Press / Decline Crunches to OHP / Russian Twists
          12 @ 35 lbs. / 8 @ 10 lbs. / 6 @ 10 lbs.
          10 @ 40 lbs. / 8 @ 10 lbs. / 6 @ 10 lbs.
          10 @ 45 lbs. / 8 @ 10 lbs. / 6 @ 10 lbs.
          8 @ 50 lbs., 8 @ 40 lbs., 8 @ 35 lbs., 8 @ 30 lbs. / (8 @ 10 lbs. / 6 @ 10 lbs.) * 4

* 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

  • Senior Member
  • ****
  • Posts: 4203
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3042 on: April 24, 2018, 01:39:00 PM »

04/24/2018 - Bike at Work

Biked 22.2 miles in 1:19:56, 16.7 mph average speed.  Good ride today.   I was thinking about going for a run today, but got talked into a ride.  Weather was perfect for it, 70 and sunny with just a light wind.
"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
  • ****
  • Posts: 4203
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3043 on: April 30, 2018, 10:48:22 AM »
4/30/2018 Ė Day 1 of my 3 day split

Got to the gym at 5:55 am. 

* Stretch

* Warm-Up
         32 Minutes on the Arc Trainer

* Wide Grip Cable Lat Pulldowns
          12 @ 110 lbs.
          10 @ 137.5 lbs.
          8 @ 165 lbs.
          6 @ 190 lbs.
          4 @ 210 lbs.
          6 @ 170 lbs.
          8 @ 130 lbs.

* EZ-Bar Overhead Triceps Extensions
          12 @ 40 lbs.
          10 @ 50 lbs.
          8 @ 60 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs.
          10 @ 50 lbs.

* Flite Power Squat Machine, PWO
          12 @ 180 lbs.
          10 @ 360 lbs.
          8 @ 540 lbs.
          6 @ 720 lbs.
          4 @ 810 lbs.
          6 @ 630 lbs.
          8 @ 450 lbs.

* Barbell Bent Over Rows
          12 @ 115 lbs.
          10 @ 145 lbs.
          8 @ 175 lbs.
          6 @ 195 lbs.
          4 @ 215 lbs.
          6 @ 185 lbs.
          8 @ 155 lbs.

* Narrow Grip Bench Press
         12 @ 105 lbs.
         10 @ 145 lbs.
         8 @ 165 lbs.
         6 @ 185 lbs.
         4 @ 195 lbs.
         6 @ 175 lbs.
         8 @ 145 lbs.
       
* Decline Crunch / Russian Twist / Good Mornings
         8 + 10 lbs. / 6 + 10 lbs. / 8 @ 50 lbs.
         8 + 10 lbs. / 6 + 10 lbs. / 8 @ 50 lbs.
         8 + 10 lbs. / 6 + 10 lbs. / 8 @ 50 lbs.
         8 + 10 lbs. / 6 + 10 lbs. / 8 @ 50 lbs.

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

* 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

  • Senior Member
  • ****
  • Posts: 4203
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3044 on: April 30, 2018, 01:26:02 PM »
04/30/2018 - Run at Work

Ran 5.25 miles in 53:52, 10:16 per mile.  God run today.  The rain let up enough that it was a mostly dry run during lunch.  After running along the River in Detroit last week, going back to hills was a bit of a shock, but Iíll survive.
"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."