Author Topic: BigDaddy - Faster, Stronger!  (Read 163381 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #3045 on: May 01, 2018, 09:28:48 AM »
5/1/2018 Ė Workout with my Son

Got to the gym at 5:15 am.   

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 165 lbs.
          8 @ 185 lbs.
          7 @ 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 @ 55 lbs.
          8 @ 65 lbs.
          8 @ 75 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 @ 45 lbs. / 8 @ 10 lbs. / 6 @ 10 lbs.
          8 @ 50 lbs. / 8 @ 10 lbs. / 6 @ 10 lbs.
          8 @ 55 lbs., 8 @ 45 lbs., 10 @ 35 lbs. / (8 @ 10 lbs. / 6 @ 10 lbs.) * 3

* 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 #3046 on: May 01, 2018, 04:39:27 PM »
05/01/2018 - Run at Work

Ran 4.50 miles in 47:13, 10:30 per mile.  Tough run today.  Never got into a rhythm, so it was a slog the whole time.  Got it done though, and made it back in one piece.
"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 #3047 on: May 02, 2018, 09:01:58 AM »
5/2/2018Ė Day 2 of my 3 day split

Got to the gym at 5:00 am.

* Stretch

* Warmup
         33 minutes Running on the track and Hitting the heavy bag.  2 laps running, 90 seconds on the bag, repeat.

 * Standing, Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          10 @ 105 lbs.
          8 @ 115 lbs.
          6 @ 125 lbs.
          4 @ 135 lbs.
          6 @ 115 lbs.
          8 @ 95 lbs.
          10 @ 75 lbs.

 * Barbell Squats
          8 @ bar lbs.
          8 @ 95 lbs.
          8 @ 135 lbs.
          8 @ 165 lbs.
          6 @ 195 lbs.
          6 @ 215 lbs.
          4 @ 235 lbs.
          3 @ 250 lbs.
          6 @ 225 lbs.
          8 @ 185 lbs.
          8 @ 135 lbs.

* V-Bar Face Pulls
          12 @ 55 lbs.
          10 @ 65 lbs.
          8 @ 75 lbs.
          6 @ 85 lbs.
          6 @ 85 lbs.
          8 @ 65 lbs.
          10 @ 45 lbs.

* Seated Dumbbell Press
          12 @ 25 lbs.
          10 @ 30 lbs.
          10 @ 35 lbs.   
          8 @ 40 lbs.
          6 @ 45 lbs.
          6 @ 50 lbs.
          8 @ 40 lbs.
          10 @ 30 lbs.

* Barbell Shoulder Shrugs
          12 @ 185 lbs.
          10 @ 275 lbs.
          8 @ 345 lbs.
          6 @ 395 lbs.
          6 @ 425 lbs.
          6 @ 375 lbs.
          8 @ 305 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 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

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Re: BigDaddy - Faster, Stronger!
« Reply #3048 on: May 02, 2018, 02:00:13 PM »

05/02/2018 - Bike at Work

Biked 25.1 miles in 1:27:33, 17.2 mph average speed.  Good ride today, to go with some excellent weather.   Low 80ís, sunny and a light breeze.   Back up to our normal distance, and even back over 17 mph.  I need to get back into running/riding shape, and shed some pounds for the summer.
"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 #3049 on: May 03, 2018, 10:46:54 AM »
5/3/2018 Ė Workout with my Son

Got to the gym at 5:15 am.

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Incline Dumbbell Press
          12 @ 50 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          7 @ 70 lbs., 7 @ 60 lbs., 8 @ 50 lbs., 8 @ 40 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.
 
* Leg Press, PWO
          15 @ 180 lbs.
          12 @ 360 lbs.
          10 @ 500 lbs.
          8 @ 590 lbs., 8 @ 450 lbs., 8 @ 360 lbs., 8 @ 270 lbs.
 
* Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 115 lbs.
          5 @ 130 lbs., 5 @ 115 lbs., 8 @ 95 lbs., 8 @ 75 lbs.

* Knee Raises / Toe Touches
         10 / 8
         10 / 8
         10 / 8
         10 / 8

* 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

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Re: BigDaddy - Faster, Stronger!
« Reply #3050 on: May 03, 2018, 02:18:08 PM »
05/03/2018 - Bike at Work

Biked 23.0 miles in 1:19:46, 17.3 mph average speed.  Good ride today.  Another excellent day weather wise.  We managed to beat the rain showers back by about 30 minutes.  Its raining pretty good outside now.
"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 #3051 on: May 04, 2018, 09:29:40 AM »
5/4/2018 Ė Day 3 of my 3 day split

Got to the Gym at 5:00 am.
 
 * Stretch

* Warm-up
         32 minutes Running on the track and Hitting the heavy bag.  2 laps running, 90 seconds on the bag, repeat.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 165 lbs.
          8 @ 185 lbs.
          5 @ 205 lbs.
          4 @ 215 lbs.
          2 @ 225 lbs.
          4 @ 205 lbs.
          6 @ 185 lbs.
          8 @ 165 lbs., 8 @ 135 lbs.

* Wide Grip Straight Bar Curls, Back Against Wall
          12 @ 40 lbs.
          10 @ 50 lbs.
          8 @ 60 lbs.
          6 @ 70 lbs.
          6 @ 70 lbs.
          6 @ 70 lbs.
          8 @ 60 lbs., 8 @ 40 lbs.

* Hammer Strength Incline Press
          8 @ 90 lbs.
          8 @ 120 lbs.
          8 @ 140 lbs.
          6 @ 160 lbs.
          6 @ 180 lbs.
          4 @ 190 lbs.
          4 @ 200 lbs.
          6 @ 170 lbs.
          6 @ 140 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
          8 @ 135 lbs.
          8 @ 185 lbs.
          8 @ 215 lbs.
          6 @ 245 lbs.
          4 @ 275 lbs.
          4 @ 295 lbs.
          3 @ 315 lbs.
          4 @ 285 lbs.
          6 @ 255 lbs.
          6 @ 215 lbs., 8 @ 165 lbs.

* Dumbbell Concentration Curls
          10 @ 35 lbs.
          8 @ 40 lbs.
          8 @ 45 lbs.
          6 @ 50 lbs.
          4 @ 55 lbs.
          3 @ 60 lbs.
          6 @ 45 lbs.

* Decline Crunch to OHP / Russian Twists
         8 @ 10 lbs. / 6 @ 10 lbs.
         8 @ 10 lbs. / 6 @ 10 lbs.
         8 @ 10 lbs. / 6 @ 10 lbs.
         8 @ 10 lbs. / 6 @ 10 lbs.

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

 * Stretch

Workout Totaled 2 hours and 3 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 #3052 on: May 04, 2018, 01:46:40 PM »
05/04/2018 - Run at Work

Ran 6.05 miles in 1:04:35, 10:40 per mile.  Decent run today.  We thought it might rain on us, but the sun came out and it got hot and humid about half way into the run.  I just took it easy and didnít push the pace 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 #3053 on: May 07, 2018, 09:04:03 AM »
5/7/2018 Ė Day 1 of my 3 day split

Got to the gym at 5:05 am. 

* Stretch

* Warm-Up
         33 minutes Running on the track and Hitting the heavy bag.  2 laps running, 90 seconds on the bag, repeat.

* Wide Grip Cable Lat Pulldowns
          12 @ 110 lbs.
          10 @ 130 lbs.
          8 @ 150 lbs.
          6 @ 170 lbs.
          6 @ 190 lbs.
          4 @ 210 lbs.
          4 @ 225 lbs.
          6 @ 170 lbs.
          8 @ 130 lbs.

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

* Flite Power Squat Machine, PWO
          12 @ 180 lbs.
          10 @ 360 lbs.
          8 @ 540 lbs.
          8 @ 630 lbs.
          6 @ 720 lbs.
          6 @ 810 lbs.
          4 @ 900 lbs.
          6 @ 720 lbs.
          8 @ 540 lbs.

* Barbell Bent Over Rows
          12 @ 115 lbs.
          10 @ 145 lbs.
          8 @ 175 lbs.
          6 @ 205 lbs.
          6 @ 225 lbs.
          4 @ 245 lbs.
          6 @ 205 lbs.
          8 @ 175 lbs.
          10 @ 145 lbs.

* Narrow Grip Bench Press
         12 @ 115 lbs.
         10 @ 135 lbs.
         8 @ 155 lbs.
         8 @ 175 lbs.
         6 @ 190 lbs.
         4 @ 200 lbs.
         6 @ 175 lbs.
         8 @ 145 lbs.
       
* Decline Crunch / Russian Twist / Good Mornings
         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.
         8 + 10 lbs. / 6 + 10 lbs. / 8 @ 90 lbs.

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

* Stretch

Workout Totaled: 2 hours and 1 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 #3054 on: May 07, 2018, 02:10:59 PM »
05/07/2018 - Run at Work

Ran 7.30 miles in 1:16:31, 10:29 per mile.  Good run today.  It was awesome today, so I put in some extra miles.   I took a nice easy pace, and enjoyed 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 #3055 on: May 08, 2018, 09:07:52 AM »
5/8/2018 Ė Workout with my Son

Got to the gym at 5:15 am.   

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 165 lbs.
          8 @ 195 lbs.
          5 @ 215 lbs., 6 @ 195 lbs., 6 @ 165 lbs., 8 @ 135 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 @ 65 lbs.
          8 @ 75 lbs.
          6 @ 85 lbs., 8 @ 45 lbs., 8 @ bodyweight

* Seated Dumbbell Overhead Press / Decline Crunches to OHP / Russian Twists
          12 @ 35 lbs. / 8 / 6
          10 @ 40 lbs. / 8 / 6
          8 @ 45 lbs. / 8 / 6
          8 @ 50 lbs., 8 @ 40 lbs., 10 @ 30 lbs. / (8 / 6) * 3

* 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 #3056 on: May 08, 2018, 01:48:34 PM »
05/08/2018 - Bike at Work

Biked 20.4 miles in 1:12:51, 16.8 mph average speed.  Good ride today.  Awesome weather for a ride today.  I was solo, so no drafting for me 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 #3057 on: May 09, 2018, 03:19:55 PM »
5/9/2018Ė Day 2 of my 3 day split

Got to the gym at 5:00 am.

* Stretch

* Warmup
         33 minutes Running on the track and Hitting the heavy bag.  2 laps running, 90 seconds on the bag, repeat.

 * Standing, Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 115 lbs.
          6 @ 125 lbs.
          4 @ 135 lbs.
          3 @ 140 lbs.
          4 @ 130 lbs.
          6 @ 120 lbs.
          8 @ 105 lbs., 8 @ 85 lbs.

 * Barbell Squats
          8 @ bar lbs.
          8 @ 95 lbs.
          8 @ 145 lbs.
          6 @ 185 lbs.
          6 @ 205 lbs.
          4 @ 225 lbs.
          4 @ 240 lbs.
          3 @ 250 lbs.
          4 @ 225 lbs.
          6 @ 195 lbs.
          8 @ 165 lbs., 8 @ 135 lbs.

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

* Seated Dumbbell Press
          12 @ 25 lbs.
          10 @ 30 lbs.
          8 @ 35 lbs.   
          8 @ 40 lbs.
          6 @ 45 lbs.
          6 @ 50 lbs.
          8 @ 35 lbs.

* Barbell Shoulder Shrugs
          12 @ 185 lbs.
          10 @ 275 lbs.
          8 @ 345 lbs.
          6 @ 395 lbs.
          6 @ 425 lbs.
          8 @ 345 lbs.
          10 @ 275 lbs.
       
* Hollow Spoon Crunches / Glute Bridges / Scissor Kicks / Alternating Crunches
         6 / 6 / 6 / 6
         6 / 6 / 6 / 6
         6 / 6 / 6 / 6
       
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 hour and 3 minutes.

05/09/2018 - Bike at Work

Biked 23.0 miles in 1:22:09, 16.8 mph average speed.  Another good ride today.  Weather was perfect again.  Pieced together a new route today, trying to keep them under 25 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 #3058 on: May 10, 2018, 09:49:28 AM »
5/10/2018 Ė Day 3 of my 3 day split

Got to the Gym at 5:00 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.
          5 @ 205 lbs.
          3 @ 215 lbs.
          4 @ 205 lbs.
          6 @ 195 lbs.
          6 @ 175 lbs.
          8 @ 155 lbs.
 
* Narrow Grip EZ-Bar Curls, Back Against Wall
          10 @ 50 lbs.
          8 @ 60 lbs.
          6 @ 70 lbs.
          6 @ 80 lbs.
          4 @ 90 lbs.
          4 @ 90 lbs.
          6 @ 70 lbs.
          8 @ 50 lbs.

* Hammer Strength Incline Press
          8 @ 90 lbs.
          8 @ 120 lbs.
          8 @ 150 lbs.
          6 @ 170 lbs.
          4 @ 190 lbs.
          4 @ 200 lbs.
          6 @ 180 lbs.
          6 @ 160 lbs.
          8 @ 140 lbs.
          I alternated arms, keeping the non-moving arm pressed out to keep tension on the muscle the whole time.

* Sumo Barbell Deadlifts
          8 @ 135 lbs.
          8 @ 185 lbs.
          8 @ 215 lbs.
          6 @ 235 lbs.
          6 @ 255 lbs.
          6 @ 275 lbs.
          4 @ 295 lbs.
          1 @ 315 lbs.
          4 @ 275 lbs.
          6 @ 235 lbs.
          8 @ 185 lbs.

* Incline Dumbbell Curls
          10 @ 20 lbs.
          8 @ 25 lbs.
          8 @ 30 lbs.
          6 @ 35 lbs.
          4 @ 40 lbs.
          6 @ 30 lbs.
          8 @ 20 lbs.

* Knee Raises / Good Mornings
         10 / 8
         10 / 8
         10 / 8
         10 / 8

 * 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

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Re: BigDaddy - Faster, Stronger!
« Reply #3059 on: May 10, 2018, 02:19:50 PM »
05/10/2018 - Bike at Work

Biked 23.4 miles in 1:22:06, 17.1 mph average speed.  Good ride today.   Third day of great riding weather in a row.  I think this is my first solo ride above 17 mph average. 
"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."