Author Topic: BigDaddy - Faster, Stronger!  (Read 178235 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #3075 on: May 23, 2018, 02:16:03 PM »
05/23/2018 - Bike at Work

Biked 25.3 miles in 1:26:45, 17.5 mph average speed.  Good ride today.  Awesome weather out there, minus the thick layer of pollen.  The towns need to do some serious pot hole on the route we took today, it got pretty rough in places. 
"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 #3076 on: May 24, 2018, 09:32:46 AM »
5/24/2018 Ė Workout with my Son

Got to the gym at 5:15 am.   

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 165 lbs.
          8 @ 195 lbs.
          5 @ 215 lbs., 6 @ 185 lbs., 6 @ 165 lbs., 6 @ 155 lbs.

* Wide, Prone Grip Lat Pulldowns
          12 @ 110 lbs.
          10 @ 145 lbs.
          8 @ 165 lbs.
          6 @ 197.5 lbs., 6 @ 165 lbs., 6 @ 137.5 lbs., 6 @ 110 lbs.

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

* Seated Dumbbell Overhead Press / Decline Crunches to OHP / Russian Twists
          12 @ 35 lbs. / 8 / 8
          10 @ 45 lbs. / 8 / 8
          8 @ 50 lbs. / 8 / 8
          8 @ 55 lbs., 68@ 45 lbs., 8 @ 35 lbs. / (8 / 8) * 4

* 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 #3077 on: May 24, 2018, 01:45:40 PM »

05/24/2018 - Run at Work

Ran 5.80 miles in 1:02:14, 10:44 per mile.  Good run today.   Warmest run of the year so far, but 15 degrees cooler than tomorrow so I ran today and will ride tomorrow.
"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 #3078 on: May 25, 2018, 08:59:08 AM »
5/25/2018 Ė Day 3 of my 3 day split

Got to the Gym at 5:10 am.
 
 * Stretch

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

* Barbell Bench Press
          10 @ 135 lbs.
          10 @ 155 lbs.
          10 @ 175 lbs.
          8 @ 195 lbs.
          6 @ 205 lbs.
          4 @ 215 lbs.
          2 @ 225 lbs.
          3 @ 215 lbs.
          4 @ 205 lbs.
          6 @ 195 lbs.
          8 @ 175 lbs.
          10 @ 155 lbs.
 
* Narrow Grip EZ-Bar Curls, Back Against Wall
          12 @ 40 lbs.
          10 @ 50 lbs.
          8 @ 60 lbs.
          8 @ 70 lbs.
          6 @ 80 lbs.
          4 @ 90 lbs.
          4 @ 90 lbs.
          6 @ 70 lbs.
          10 @ 50 lbs.

* Hammer Strength Incline Press
          10 @ 100 lbs.
          8 @ 140 lbs.
          8 @ 160 lbs.
          6 @ 180 lbs.
          6 @ 200 lbs.
          4 @ 220 lbs.
          6 @ 200 lbs.
          6 @ 170 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
          10 @ 135 lbs.
          8 @ 185 lbs.
          8 @ 225 lbs.
          6 @ 255 lbs.
          6 @ 275 lbs.
          4 @ 295 lbs.
          4 @ 315 lbs.
          3 @ 330 lbs.
          4 @ 295 lbs.
          6 @ 265 lbs.
          8 @ 225 lbs., 8 @ 135 lbs.

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

* Knee Raises / Good Mornings
         8 / 8 @ 45 lbs.
         8 / 8 @ 45 lbs.
         8 / 8 @ 45 lbs.
         8 / 8 @ 45 lbs.

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

 * Stretch

Workout Totaled 2 hours and 20 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 #3079 on: May 25, 2018, 01:51:02 PM »
05/25/2018 - Bike at Work

Biked 20.4 miles in 1:13:44, 16.6 mph average speed.  Good ride today.  Much warmer today, but it never got as humid as the first predicted, so it wasnít too bad.
"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 #3080 on: May 29, 2018, 10:10:50 AM »
5/29/2018 Ė Workout with my Son

Got to the gym at 5:10 am.   

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

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

* Wide, Prone Grip Lat Pulldowns
          12 @ 110 lbs.
          10 @ 160 lbs.
          8 @ 177.5 lbs.
          5 @ 205 lbs., 5 @ 177.5 lbs., 6 @ 150 lbs., 6 @ 130 lbs.

 * Hex Bar Deadlifts
          12 @ 145 lbs.
          10 @ 195 lbs.
          8 @ 225 lbs.
          6 @ 245 lbs., 6 @ 215 lbs., 6 @ 185 lbs., 6 @ 145 lbs.

* Seated Dumbbell Overhead Press / Decline Crunches to OHP / Russian Twists
          12 @ 35 lbs. / 8 / 8
          10 @ 45 lbs. / 8 / 8
          8 @ 50 lbs. / 8 / 8
          6 @ 55 lbs., 6@ 45 lbs., 6 @ 40 lbs., 6 @ 35 lbs. / (8 / 8) * 4

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

* Stretch

Workout totaled 1 hour and 16 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 #3081 on: May 29, 2018, 03:40:58 PM »
05/29/2018 - Bike at Work

Biked 25.1 miles in 1:27:03, 17.3 mph average speed.  Good ride today.  Good, if some what weather to along with the ride.  We were cranking along pretty well till my buddy got a flat around mile 20.  It took long enough to change it, that I cooled down and couldnít get back into a good rhythm for the last 5 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 #3082 on: May 30, 2018, 02:55:58 PM »

5/30/2018 Ė Day 1 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.

* Wide Grip Cable Lat Pulldowns
          12 @ 110 lbs.
          10 @ 137.5 lbs.
          8 @ 165 lbs.
          8 @ 190 lbs.
          6 @ 205 lbs.
          6 @ 217.5 lbs.
          4 @ 230 lbs.
          3 @ 245 lbs.
          5 @ 210 lbs.
          6 @ 190 lbs.
          8 @ 150 lbs.

* EZ-Bar Overhead Triceps Extensions
          12 @ 40 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          6 @ 80 lbs.
          4 @ 90 lbs.
          4 @ 90 lbs.
          6 @ 70 lbs.
          8 @ 50 lbs.

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

* Barbell Bent Over Rows
          12 @ 115 lbs.
          10 @ 165 lbs.
          8 @ 195 lbs.
          6 @ 215 lbs.
          6 @ 235 lbs.
          4 @ 245 lbs.
          6 @ 215 lbs.
          8 @ 165 lbs.

* Narrow Grip Bench Press
         12 @ 115 lbs.
         10 @ 135 lbs.
         8 @ 155 lbs.
         8 @ 175 lbs.
         6 @ 195 lbs.
         4 @ 205 lbs.
         6 @ 185 lbs.
         8 @ 165 lbs.
         10 @ 145 lbs.
     
* Knee Raises / Good Mornings
         10 / 8 @ 45 lbs.
         10 / 8 @ 45 lbs.
         10 / 8 @ 45 lbs.
         10 / 8 @ 45 lbs.

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

* Stretch

Workout Totaled: 2 hours and 9 minutes.

05/30/2018 - Run at Work

Ran 7.10 miles in 1:14:08, 10:26 per mile.  Good Run Today.  Since tomorrow is going to be warmer, I ran today and will run tomorrow.  Nice long run on the rail trail.
"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 #3083 on: May 31, 2018, 09:15:59 AM »

5/31/2018 Ė Workout with my Son

Got to the gym at 5:10 am.

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Incline Dumbbell Press
          12 @ 45 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs., 10 @ 50 lbs., 10 @ 40 lbs.

* Seated Wide Grip Cable Rows
          12 @ 150 lbs.
          10 @ 190 lbs.
          8 @ 230 lbs.
          6 @ 270 lbs., 6 @ 230 lbs., 6 @ 190 lbs., 6 @ 150 lbs.
 
* Box Squats
          8 @ 45 lbs.
          8 @ 45 lbs.
          8 @ 45 lbs.
          8 @ 45 lbs., 8 @ bodyweight, 8 @ air squats.


* Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 115 lbs.
          5 @ 125 lbs., 6 @ 105 lbs., 6 @ 95 lbs., 6 @ 85 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 1 hour and 15 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 #3084 on: May 31, 2018, 02:08:54 PM »
05/31/2018 - Bike at Work

Biked 22.3 miles in 1:20:36, 16.6 mph average speed.  Good ride today.  Solo ride today, took a little shorter route with some good hills in 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 #3085 on: June 01, 2018, 09:09:56 AM »
6/1/2018Ė 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.

 * Seated, Smith Machine Overhead Press, PWO
          12 @ 50 lbs.
          10 @ 90 lbs.
          10 @ 120 lbs.
          8 @ 140 lbs.
          6 @ 150 lbs.
          5 @ 160 lbs.
          3 @ 170 lbs.
          6 @ 150 lbs.
          6 @ 140 lbs.
          8 @ 120 lbs., 8 @ 90 lbs.

 * Barbell Squats
          8 @ bar lbs.
          8 @ 95 lbs.
          8 @ 135 lbs.
          8 @ 165 lbs.
          6 @ 185 lbs.
          6 @ 205 lbs.
          6 @ 225 lbs.
          4 @ 245 lbs.
          3 @ 260 lbs.
          2 @ 260 lbs.
          4 @ 235 lbs.
          6 @ 205 lbs.
          8 @ 165 lbs., 8 @ 135 lbs.

* Rear Delt Machine Flys
          12 @ 80 lbs.
          10 @ 100 lbs.
          8 @ 120 lbs.
          6 @ 140 lbs.
          4 @ 160 lbs.
          3 @ 180 lbs.
          6 @ 140 lbs.
          8 @ 110 lbs.

* Seated Dumbbell Arnold Press
          12 @ 20 lbs.
          10 @ 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.
          4 @ 435 lbs.
          4 @ 435 lbs.
          8 @ 345 lbs.
          10 @ 275 lbs.
       
* Decline Crunches to OHP / Russian Twists
          8 @ 10 lbs. / 8 @ 10 lbs.
          8 @ 10 lbs. / 8 @ 10 lbs.
          8 @ 10 lbs. / 8 @ 10 lbs.
          8 @ 10 lbs. / 8 @ 10 lbs.
       
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 hour and 15 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 #3086 on: June 04, 2018, 11:27:38 AM »
6/3/2018 Ė Workout with my Son

Got to the gym at 6:30 am.   

 * Stretch

* Warmup
          21 minutes on the Arc Trainer.

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

* Prone Grip Lat Pulldowns
          12 @ 110 lbs.
          10 @ 150 lbs.
          8 @ 185 lbs.
          6 @ 205 lbs., 6 @ 170 lbs., 6 @ 145 lbs., 6 @ 117.5 lbs.

 * Leg Press, PWO
          12 @ 180 lbs.
          10 @ 360 lbs.
          8 @ 520 lbs.
          6 @ 630 lbs., 6 @ 500 lbs., 6 @ 360 lbs., 6 @ 270 lbs., 6 @ 180 lbs.

* Seated Dumbbell Overhead Press / Decline Crunches to OHP / Russian Twists
          12 @ 35 lbs. / 8 / 8
          10 @ 45 lbs. / 8 / 8
          8 @ 50 lbs. / 8 / 8
          8 @ 55 lbs., 8 @ 45 lbs., 8 @ 35 lbs., 8 @ 30 lbs. / (8 / 8) * 4

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

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

* Stretch

Workout totaled 1 hour and 33 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 #3087 on: June 04, 2018, 11:27:50 AM »
6/4/2018 Ė Day 3 of my 3 day split

Got to the Gym at 5:10 am.
 
 * Stretch

* Warm-up
         34 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 @ 155 lbs.
          10 @ 175 lbs.
          8 @ 195 lbs.
          5 @ 205 lbs.
          3 @ 215 lbs.
          3 @ 215 lbs.
          5 @ 195 lbs.
          8 @ 175 lbs.
          8 @ 155 lbs., 8 @ 135 lbs.
 
* Wide Grip Straight Bar Curls, Back Against Wall
          12 @ 40 lbs.
          10 @ 50 lbs.
          8 @ 60 lbs.
          6 @ 70 lbs.
          5 @ 80 lbs.
          5 @ 80 lbs.
          4 @ 80 lbs.
          8 @ 60 lbs.

* Hammer Strength Incline Press
          10 @ 110 lbs.
          8 @ 140 lbs.
          8 @ 170 lbs.
          6 @ 190 lbs.
          4 @ 210 lbs.
          4 @ 220 lbs.
          6 @ 190 lbs.
          6 @ 170 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
          12 @ 135 lbs.
          10 @ 185 lbs.
          8 @ 225 lbs.
          6 @ 255 lbs.
          6 @ 275 lbs.
          4 @ 295 lbs.
          3 @ 315 lbs.
          4 @ 295 lbs.
          6 @ 275 lbs.
          6 @ 255 lbs.
          8 @ 225 lbs., 8 @ 135 lbs.

* Dumbbell Concentration Curls
          10 @ 30 lbs.
          10 @ 40 lbs.
          8 @ 50 lbs.
          6 @ 55 lbs.
          4 @ 60 lbs.
          3 @ 60 lbs.
          8 @ 45 lbs.

* Various Ab Exercises

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

 * Stretch

Workout Totaled 2 hours 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 #3088 on: June 04, 2018, 01:42:03 PM »
06/04/2018 - Run at Work

Ran 4.95 miles in 52:15, 10:33 per mile.  Good run today.  Didnít think I would get out today, but we had a break in the rain at lunch time.   We went from hot and humid on Saturday to 51 and overcast at lunch today, quite the swing.
"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 #3089 on: June 05, 2018, 09:51:49 AM »
6/5/2018 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 @ 45 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs., 8 @ 60 lbs., 8 @ 50 lbs.

* Seated Wide Grip Cable Rows
          12 @ 150 lbs.
          10 @ 190 lbs.
          8 @ 230 lbs.
          6 @ 270 lbs., 6 @ 230 lbs., 6 @ 190 lbs., 6 @ 150 lbs.
 
* Box Squats
          8 @ 45 lbs.
          8 @ 45 lbs.
          8 @ 45 lbs.
          8 @ 45 lbs., 8 @ bodyweight, 8 @ air squats.

* Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 115 lbs.
          4 @ 125 lbs., 6 @ 105 lbs., 6 @ 85 lbs., 6 @ 75 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 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."