Author Topic: BigDaddy - Faster, Stronger!  (Read 160161 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #3090 on: June 05, 2018, 01:49:28 PM »
06/05/2018 - Run at Work

Ran 6.35 miles in 1:07:42, 10:40 per mile.  Decent run today.  The rain held off long enough to get in a run.   2 days in a row that I thought I was going to get rained out, but didnít.  I should buy a lottery ticket on the way home.
"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 #3091 on: June 06, 2018, 11:11:21 AM »
6/6/2018 Ė Day 1 of my 3 day split

Got to the gym at 4:55 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 @ 210 lbs.
          4 @ 230 lbs.
          3 @ 245 lbs.
          6 @ 210 lbs.
          6 @ 190 lbs.
          8 @ 150 lbs., 8 @ 110 lbs.

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

* Flite Power Squat Machine, PWO
          10 @ 270 lbs.
          10 @ 450 lbs.
          8 @ 630 lbs.
          6 @ 810 lbs.
          6 @ 900 lbs.
          4 @ 990 lbs.
          3 @ 1025 lbs.
          6 @ 810 lbs.
          8 @ 630 lbs.
          10 @ 450 lbs.

* Barbell Bent Over Rows
          12 @ 135 lbs.
          10 @ 165 lbs.
          10 @ 195 lbs.
          8 @ 215 lbs.
          6 @ 235 lbs.
          4 @ 255 lbs.
          4 @ 270 lbs.
          6 @ 235 lbs.
          8 @ 195 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 @ 155 lbs.
     
* Knee Raises / Good Mornings / Twists
         10 / 5 @ 45 lbs. / 5 @ 45 lbs.
         10 / 5 @ 45 lbs. / 5 @ 45 lbs.
         10 / 5 @ 45 lbs. / 5 @ 45 lbs.
         10 / 5 @ 45 lbs. / 5 @ 45 lbs.

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

* Stretch

Workout Totaled: 2 hours 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 #3092 on: June 07, 2018, 09:26:04 AM »
6/7/2018 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.
          10 @ 185 lbs.
          8 @ 205 lbs., 6 @ 185 lbs., 6 @ 165 lbs., 6 @ 155 lbs.

* Prone Grip Lat Pulldowns
          12 @ 110 lbs.
          10 @ 150 lbs.
          8 @ 185 lbs.
          5 @ 210 lbs., 6 @ 170 lbs., 6 @ 137.5 lbs., 6 @ 100 lbs.

 * Hex Bar Deadlifts
          12 @ 145 lbs.
          10 @ 195 lbs.
          8 @ 225 lbs.
          6 @ 250 lbs., 6 @ 195 lbs., 8 @ 145 lbs.

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

* 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 #3093 on: June 08, 2018, 09:31:05 AM »
6/8/2018Ė Day 2 of my 3 day split

Got to the gym at 5:10 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 @ 70 lbs.
          10 @ 100 lbs.
          8 @ 130 lbs.
          6 @ 140 lbs.
          6 @ 150 lbs.
          5 @ 160 lbs.
          3 @ 170 lbs.
          3 @ 170 lbs.
          4 @ 160 lbs.
          5 @ 150 lbs.
          6 @ 130 lbs.
          8 @ 110 lbs.

 * Barbell Squats
          8 @ bar lbs.
          8 @ 95 lbs.
          8 @ 135 lbs.
          8 @ 175 lbs.
          6 @ 205 lbs.
          6 @ 225 lbs.
          4 @ 245 lbs.
          3 @ 265 lbs.
          2 @ 280 lbs.
          4 @ 245 lbs.
          6 @ 225 lbs.
          6 @ 205 lbs.
          8 @ 185 lbs., 8 @ 135 lbs.

* Rear Delt Machine Flys
          12 @ 80 lbs.
          10 @ 110 lbs.
          8 @ 140 lbs.
          6 @ 160 lbs.
          5 @ 180 lbs.
          5 @ 180 lbs.
          4 @ 180 lbs.
          6 @ 140 lbs.
          8 @ 110 lbs.

* Seated Dumbbell Arnold Press
          12 @ 20 lbs.
          10 @ 25 lbs.
          10 @ 30 lbs.   
          10 @ 35 lbs.
          8 @ 40 lbs.
          8 @ 45 lbs.
          6 @ 50 lbs.
          6 @ 50 lbs.
          8 @ 40 lbs.

* Barbell Shoulder Shrugs
          12 @ 185 lbs.
          10 @ 275 lbs.
          8 @ 345 lbs.
          8 @ 395 lbs.
          6 @ 435 lbs.
          5 @ 435 lbs.
          8 @ 345 lbs.
          10 @ 275 lbs.
       
* Knee Raises / Good Mornings / Twists
         8 / 4 / 4
         8 / 4 / 4
         8 / 4 / 4
         8 / 4 / 4
       
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 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 #3094 on: June 11, 2018, 09:51:24 AM »
6/10/2018 Ė Workout with my Son

Got to the gym at 6:30 am.

 * Stretch

* Warmup
          21 minutes on the Arc Trainer.

* Incline Dumbbell Press
          12 @ 45 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          8 @ 75 lbs., 6 @ 65 lbs., 6 @ 55 lbs., 6 @ 45 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.
 
* Leg Press, PWO
          15 @ 180 lbs.
          12 @ 360 lbs.
          8 @ 540 lbs.
          3 @ 680 lbs., 6 @ 540 lbs., 6 @ 450 lbs., 6 @ 360 lbs., 6 @ 270 lbs., 6 @ 180 lbs.

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

* Dumbbell Bicep Curls / Overhead Triceps Extensions
         8 @ 35 lbs. / 8 @ 60 lbs.
         8 @ 40 lbs. / 8 @ 60 lbs.
         6 @ 45 lbs. / 8 @ 60 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 1 hour and 31 minutes.

6/11/2018 Ė Day 3 of my 3 day split

Got to the Gym at 5:10 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
          10 @ 135 lbs.
          10 @ 155 lbs.
          10 @ 175 lbs.
          8 @ 195 lbs.
          5 @ 205 lbs.
          3 @ 215 lbs.
          3 @ 215 lbs.
          4 @ 205 lbs.
          6 @ 185 lbs.
          8 @ 165 lbs.
          10 @ 135 lbs.
 
* Narrow Grip EZ-Bar Curls
          10 @ 40 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          6 @ 80 lbs.
          6 @ 90 lbs.
          4 @ 100 lbs.
          4 @ 100 lbs.
          6 @ 80 lbs.
          8 @ 60 lbs.

* Hammer Strength Incline Press
          10 @ 110 lbs.
          8 @ 140 lbs.
          8 @ 170 lbs.
          6 @ 190 lbs.
          4 @ 210 lbs.
          3 @ 220 lbs.
          4 @ 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 @ 215 lbs.
          6 @ 235 lbs.
          6 @ 255 lbs.
          6 @ 275 lbs.
          4 @ 295 lbs.
          3 @ 315 lbs.
          4 @ 275 lbs.
          6 @ 235 lbs.
          8 @ 185 lbs.
          10 @ 135 lbs.

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

* Various Ab Exercises

 * 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

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Re: BigDaddy - Faster, Stronger!
« Reply #3095 on: June 12, 2018, 09:16:35 AM »
6/12/2018 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.
          8 @ 185 lbs.
          6 @ 205 lbs., 6 @ 185 lbs., 6 @ 165 lbs., 6 @ 145 lbs.

* Dual Handle Lat Pulldowns
          10 @ 90 lbs.
          8 @ 117.5 lbs.
          8 @ 137.5 lbs.
          6 @ 150 lbs., 6 @ 130 lbs., 6 @ 110 lbs., 6 @ 90 lbs.

 * Box Squats, Body Weight
          10, 10, 10, 10, 10

* Seated Dumbbell Overhead Press / Decline Crunches to OHP / Russian Twists
          12 @ 35 lbs. / 8 + 10 lbs. / 8 + 10 lbs.
          10 @ 45 lbs. / 8 + 10 lbs./ 8 + 10 lbs.
          8 @ 55 lbs. / 8 + 10 lbs./ 8 + 10 lbs.
          6 @ 60 lbs., 6 @ 50 lbs., 6 @ 40 lbs., 6 @ 30 lbs. / (8 + 10 lbs. / 8 + 10 lbs.) * 4

* 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 #3096 on: June 12, 2018, 02:21:47 PM »
06/12/2018 - Bike at Work

Biked 25.2 miles in 1:28:56, 17.0 mph average speed.  Good ride today.   Got out on the bike for the first time in almost 2 weeks.  Good weather temperature wise today, but it was pretty windy.  I swear it was a head wind most of the time. :)
"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 #3097 on: June 13, 2018, 09:40:57 AM »
6/13/2018 Ė Day 1 of my 3 day split

Got to the gym at 4:55 am. 

* Stretch

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

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

* Wide Grip Cable Lat Pulldowns
          12 @ 110 lbs.
          10 @ 150 lbs.
          8 @ 170 lbs.
          8 @ 190 lbs.
          6 @ 210 lbs.
          4 @ 230 lbs.
          2 @ 250 lbs.
          4 @ 210 lbs.
          6 @ 170 lbs.
          8 @ 130 lbs.

* Flite Power Squat Machine, PWO
          12 @ 180 lbs.
          10 @ 360 lbs.
          10 @ 540 lbs.
          8 @ 720 lbs.
          6 @ 810 lbs.
          6 @ 900 lbs.
          4 @ 990 lbs.
          2 @ 1015 lbs.
          4 @ 810 lbs.
          6 @ 630 lbs.
          8 @ 450 lbs.

* Hammer Strength ISO-ROW, One arm at a time
          12 @ 90 lbs.
          10 @ 135 lbs.
          8 @ 180 lbs.
          8 @ 225 lbs.
          6 @ 250 lbs.
          6 @ 275 lbs.
          4 @ 295 lbs.
          6 @ 250 lbs.
          8 @ 205 lbs.

* Narrow Grip Bench Press
         12 @ 115 lbs.
         10 @ 145 lbs.
         8 @ 165 lbs.
         6 @ 185 lbs.
         5 @ 195 lbs.
         3 @ 205 lbs.
         6 @ 175 lbs.
         8 @ 145 lbs.
         10 @ 115 lbs.
     
* Knee Raises / Good Mornings / Side Bends
         10 / 8 / 8
         10 / 8 / 8
         10 / 8 / 8
         10 / 8 / 8

* 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 #3098 on: June 14, 2018, 10:48:25 AM »
6/14/2018 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.
          7 @ 75 lbs., 7 @ 60 lbs., 8 @ 50 lbs., 8 @ 40 lbs.

* Seated Wide Grip Cable Rows
          12 @ 150 lbs.
          10 @ 197.5 lbs.
          8 @ 230 lbs.
          6 @ 250 lbs., 6 @ 210 lbs., 6 @ 170 lbs., 6 @ 150 lbs.
 
* Bodyweight Squats
          10, 10, 10, 10, 10

* Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 115 lbs.
          5 @ 125 lbs., 6 @ 105 lbs., 6 @ 85 lbs., 6 @ 75 lbs.

* Knee Raises / Good Mornings / Side Bends
         10 / 5 / 5
         10 / 5 / 5
         10 / 5 / 5
         10 / 5 / 5
         10 / 5 / 5

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

* Stretch

Workout totaled 1 hour and 7 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 #3099 on: June 14, 2018, 02:22:18 PM »

06/14/2018 - Bike at Work

Biked 25.1 miles in 1:26:33, 17.4 mph average speed.  Good ride today.  It was overcast again today, but it didnít rain, so we got in a good ride.
"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 #3100 on: June 15, 2018, 09:10:36 AM »

6/15/2018Ė Day 2 of my 3 day split

Got to the gym at 5:00 am.

* Stretch

* Warmup
         34 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 @ 70 lbs.
          10 @ 110 lbs.
          8 @ 130 lbs.
          6 @ 150 lbs.
          4 @ 160 lbs.
          3 @ 170 lbs.
          4 @ 160 lbs.
          6 @ 150 lbs.
          6 @ 130 lbs.
          8 @ 110 lbs.

 * Barbell Squats
          8 @ bar lbs.
          8 @ 95 lbs.
          8 @ 135 lbs.
          8 @ 175 lbs.
          6 @ 205 lbs.
          6 @ 235 lbs.
          4 @ 255 lbs.
          2 @ 275 lbs.
          3 @ 255 lbs.
          4 @ 235 lbs.
          6 @ 185 lbs.
          8 @ 135 lbs.

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

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

* Barbell Shoulder Shrugs
          12 @ 185 lbs.
          10 @ 275 lbs.
          8 @ 345 lbs.
          8 @ 395 lbs.
          6 @ 435 lbs.
          6 @ 435 lbs.
          6 @ 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.
        8 + 10 lbs. / 8 + 10 lbs.
     
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 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 #3101 on: June 15, 2018, 01:45:08 PM »
06/15/2018 - Run at Work

Ran 4.90 miles in 51:11, 10:27 per mile.  Good run today.   It was threating rain again, and much cooler today, so running seemed like the good option.  I kept it close to work in case it started raining. 

"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
  • Height: 6'6"
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Re: BigDaddy - Faster, Stronger!
« Reply #3102 on: June 18, 2018, 11:53:24 AM »
6/17/2018 Ė Workout with my Son

Got to the gym at 6:30 am.   

 * Stretch

* Warmup
          20 minutes on the Arc Trainer.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 165 lbs.
          8 @ 190 lbs.
          6 @ 210 lbs., 6 @ 185 lbs., 6 @ 165 lbs., 6 @ 145 lbs.

* Prone Grip Lat Pulldowns
          12 @ 117.5 lbs.
          10 @ 157.5 lbs.
          8 @ 185 lbs.
          6 @ 210 lbs., 6 @ 177.5 lbs., 6 @ 145 lbs., 6 @ 125 lbs.

 * Quad Extensions / Hamstring Curls, both single leg
          15 @ 40 lbs. / 15 @ 35 lbs.
          15 @ 60 lbs. / 15 @ 45 lbs.
          15 @ 70 lbs. / 12 @ 55 lbs.
          15 @ 80 lbs. / 12 @ 60 lbs.
          15 @ 65 lbs. / 12 @ 55 lbs.

* Seated Dumbbell Overhead Press / Decline Crunches to OHP / Russian Twists
          12 @ 35 lbs. / 8 + 10 lbs. / 8 + 10 lbs.
          10 @ 45 lbs. / 8 + 10 lbs./ 8 + 10 lbs.
          8 @ 55 lbs. / 8 + 10 lbs./ 8 + 10 lbs.
          6 @ 60 lbs., 6 @ 50 lbs., 6 @ 40 lbs., 6 @ 30 lbs. / (8 + 10 lbs. / 8 + 10 lbs.) * 4

* Barbell Bicep Curls / Overhead Triceps Extensions
         10 @ 50 lbs. / 10 @ 50 lbs.
         8 @ 60 lbs. / 8 @ 60 lbs.
         8 @ 70 lbs. / 8 @ 70 lbs.

* Stretch

Workout totaled 1 hour and 37 minutes.


6/18/2018 Ė Day 3 of my 3 day split

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

* Warm-up
         33 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.
          6 @ 205 lbs.
          4 @ 215 lbs.
          2 @ 225 lbs.
          3 @ 215 lbs.
          4 @ 205 lbs.
          6 @ 185 lbs.
          8 @ 165 lbs.
          10 @ 135 lbs.
 
* Wide Grip Straight Bar Curls
          10 @ 50 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          6 @ 80 lbs.
          4 @ 90 lbs.
          4 @ 90 lbs.
          4 @ 90 lbs.
          6 @ 80 lbs.
          8 @ 60 lbs.

* Hammer Strength Incline Press
          10 @ 110 lbs.
          8 @ 140 lbs.
          8 @ 170 lbs.
          6 @ 190 lbs.
          4 @ 210 lbs.
          3 @ 230 lbs.
          4 @ 210 lbs.
          6 @ 190 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 @ 215 lbs.
          6 @ 235 lbs.
          6 @ 255 lbs.
          6 @ 275 lbs.
          4 @ 295 lbs.
          3 @ 315 lbs.
          4 @ 275 lbs.
          6 @ 235 lbs.
          8 @ 185 lbs.
          10 @ 135 lbs.

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

* Knee Raises / Good Mornings / Side Bends
         10 / 5 / 5
         10 / 5 / 5
         10 / 5 / 5
         10 / 5 / 5
         10 / 5 / 5

* 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 #3103 on: June 19, 2018, 09:38:01 AM »
6/19/2018 Ė Workout with my Son

Got to the gym at 5:30 am.

 * Stretch

* Warmup
          21 minutes on the Arc Trainer.

* Incline Dumbbell Press
          12 @ 45 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          8 @ 75 lbs., 6 @ 65 lbs., 6 @ 55 lbs., 6 @ 50 lbs.

* Seated Wide Grip Cable Rows
          12 @ 150 lbs.
          10 @ 197.5 lbs.
          8 @ 245 lbs.
          5 @ 290 lbs., 6 @ 230 lbs., 6 @ 190 lbs., 6 @ 150 lbs.
 
* Seated Machine Leg Press, One leg at a time
          12 @ 62.5 lbs.
          12 @ 87.5 lbs.
          10 @ 100 lbs.
          8 @ 112.5 lbs., 8 @ 87.5 lbs., 8 @ 62.5 lbs.

* Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 115 lbs.
          4 @ 135 lbs., 5 @ 115 lbs., 6 @ 95 lbs., 8 @ 75 lbs.

* Hollow Spoon Crunches / Glute Bridges / Scissor Kicks / Alternating Crunches
         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 1 hour 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

  • Senior Member
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  • Posts: 4257
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3104 on: June 19, 2018, 03:44:43 PM »

06/19/2018 - Bike at Work

Biked 25.4 miles in 1:33:30, 16.3 mph average speed.  Good ride today.  My riding buddy only made it a mile before his pedal broke, so I ended up doing the ride solo.  Warm today, but not outrageously so. 
"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."