Author Topic: BigDaddy - Faster, Stronger!  (Read 183529 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #3120 on: July 18, 2018, 01:58:22 PM »
07/18/2018 - Bike at Work

Biked 23.6 miles in 1:24:17, 16.8 mph average speed.  Good ride today.    Iíve been fighting off some kind of congestion/cough for the past couple of days and finally felt good enough to get out and do exercise. 
"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 #3121 on: July 19, 2018, 09:24:15 AM »

7/19/2018 Ė Workout with my Son

Got to the gym at 5:30 am.   

* Stretch

* Warmup
          21 minutes on the Arc Trainer.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 155 lbs.
          10 @ 175 lbs.
          8 @ 185 lbs., 8 @ 165 lbs., 8 @ 145 lbs., 8 @ 135 lbs.

* Dual Handle Lat Pulldowns
          12 @ 90 lbs.
          10 @ 110 lbs.
          8 @ 130 lbs.
          8 @ 130 lbs., 8 @ 110 lbs., 8 @ 90 lbs., 8 @ 70 lbs.

* Quad Extensions / Hamstring Curls, both single leg
          12 @ 25 lbs. / 12 @ 50 lbs.
          12 @ 35 lbs. / 12 @ 70 lbs.
          12 @ 45 lbs. / 12 @ 80 lbs.
          12 @ 45 lbs. / 12 @ 85 lbs.
          12 @ 35 lbs. / 12 @ 70 lbs.

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

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

* Stretch

Workout totaled 1 hour and 31 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 #3122 on: July 20, 2018, 09:09:10 AM »

7/20/2018Ė Day 2 of my 3 day split

Got to the gym at 5:10 am.

* Stretch

* Warmup
         42 minutes Running on the track and Hitting the heavy bag.  3 laps running, 90 seconds on the bag, repeat.

 * Standing Overhead Barbell Press
          12 @ 65 lbs.
          10 @ 85 lbs.
          10 @ 95 lbs.
          8 @ 105 lbs.
          8 @ 105 lbs.
          8 @ 105 lbs.
          10 @ 85 lbs., 10 @ 65 lbs.

 * Barbell Squats
          8 @ bar lbs.
          8 @ 95 lbs.
          8 @ 145 lbs.
          8 @ 165 lbs.
          6 @ 185 lbs.
          6 @ 185 lbs.
          6 @ 185 lbs.
          8 @ 145 lbs., 8 @ 95 lbs.

* Rear Delt Machine Flys
          12 @ 60 lbs.
          10 @ 80 lbs.
          8 @ 90 lbs.
          8 @ 100 lbs.
          8 @ 100 lbs.
          8 @ 100 lbs.
          10 @ 80 lbs., 10 @ 60 lbs.

* Seated Dumbbell Arnold Press
          12 @ 20 lbs.
          10 @ 25 lbs.
          10 @ 30 lbs.
          8 @ 35 lbs.
          8 @ 35 lbs.
          8 @ 35 lbs.
          10 @ 25 lbs.

* Barbell Shoulder Shrugs
          12 @ 135 lbs.
          10 @ 225 lbs.
          10 @ 275 lbs.
          8 @ 325 lbs.
          8 @ 325 lbs.
          8 @ 325 lbs.
          8 @ 275 lbs., 8 @ 225 lbs.

* Knee Raises / Good Mornings / Side Bends
         8 / 6 / 6
         8 / 6 / 6
         8 / 6 / 6
         8 / 6 / 6
         8 / 6 / 6
         8 / 6 / 6
     
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 hour 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 #3123 on: July 23, 2018, 09:44:46 AM »
7/22/2018 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 @ 40 lbs.
          10 @ 50 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs., 8 @ 50 lbs., 8 @ 40 lbs., 8 @ 30 lbs.

* Seated Wide Grip Cable Rows
          12 @ 150 lbs.
          10 @ 177.5 lbs.
          10 @ 205 lbs.
          8 @ 230 lbs., 8 @ 190 lbs., 8 @ 150 lbs., 8 @ 110 lbs.
 
* Seated Legged Press Machine
          12 @ 125 lbs.
          10 @ 175 lbs.
          10 @ 200 lbs.
          8 @ 225 lbs.
          8 @ 250 lbs., 8 @ 200 lbs., 8 @ 150 lbs., 8 @ 125 lbs.

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

* Decline Crunch 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 1 hour and 25 minutes.

7/23/2018 Ė Day 3 of my 3 day split

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

* Warm-up
         42 minutes Running on the track and Hitting the heavy bag.  3 laps running, 90 seconds on the bag, repeat.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 155 lbs.
          10 @ 175 lbs.
          8 @ 185 lbs.
          6 @ 195 lbs.
          8 @ 185 lbs.
          8 @ 185 lbs.
          8 @ 165 lbs., 8 @ 135 lbs.

* Narrow Grip EZ-Bar Curls
          12 @ 40 lbs.
          10 @ 50 lbs.
          8 @ 60 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs.
          8 @ 50 lbs.

* Hammer Strength Incline Press
          10 @ 90 lbs.
          8 @ 110 lbs.
          8 @ 130 lbs.
          6 @ 150 lbs.
          6 @ 160 lbs.
          6 @ 160 lbs.
          6 @ 150 lbs.
          6 @ 130 lbs., 6 @ 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 @ 135 lbs.
          8 @ 185 lbs.
          6 @ 205 lbs.
          6 @ 225 lbs.
          6 @ 225 lbs.
          6 @ 225 lbs.
          6 @ 225 lbs.
          8 @ 185 lbs.
          8 @ 135 lbs.

* Incline Dumbbell Curls
          12 @ 20 lbs.
          10 @ 25 lbs.
          8 @ 30 lbs.
          8 @ 30 lbs.
          8 @ 30 lbs.
          10 @ 20 lbs.

* Knee Raises / Good Mornings / Side Bends
         8 / 6 / 6
         8 / 6 / 6
         8 / 6 / 6
         8 / 6 / 6

* 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 #3124 on: July 23, 2018, 04:18:31 PM »
07/23/2018 - Run at Work

Ran 4.25 miles in 47:33, 11:11 per mile.  Tough run today.  It has been 3 weeks since Iíve taken a run, and it was hot and humid out today.  Iím glad I did it, but man it was rough.
"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 #3125 on: July 24, 2018, 11:14:46 AM »
7/24/2018 Ė Workout with my Son

Got to the gym at 5:20 am.   

* Stretch

* Warmup
          21 minutes on the Arc Trainer.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 155 lbs.
          10 @ 175 lbs.
          8 @ 195 lbs., 6 @ 175 lbs., 6 @ 155 lbs., 6 @ 135 lbs.

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

* 12 ď Box Squats
          12 @ bodyweight.
          10 @ 35 lbs.
          10 @ 35 lbs.
          10 @ 35 lbs.
          6 @ 35 lbs., 6 @ bodyweight.

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

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

* Stretch

Workout totaled 1 hour and 24 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 #3126 on: July 25, 2018, 09:27:19 AM »
7/25/2018 Ė Day 1 of my 3 day split

Got to the gym at 5:10 am. 

* Stretch

* Warm-Up
         43 minutes Running on the track and Hitting the heavy bag.  3 laps running, 90 seconds on the bag, repeat. 

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

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

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

* Hammer Strength ISO-ROW, One arm at a time
          12 @ 90 lbs.
          10 @ 135 lbs.
          8 @ 180 lbs.
          8 @ 225 lbs.
          6 @ 270 lbs.
          8 @ 225 lbs.
          8 @ 225 lbs.
          10 @ 135 lbs.

* Narrow Grip Bench Press
         12 @ 115 lbs.
         10 @ 145 lbs.
         8 @ 165 lbs.
         8 @ 175 lbs.
         6 @ 185 lbs.
         8 @ 175 lbs.
         10 @ 145 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.
         8 @ 10 lbs. / 6 @ 10 lbs.

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

* Stretch

Workout Totaled: 2 hours 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

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Re: BigDaddy - Faster, Stronger!
« Reply #3127 on: July 27, 2018, 12:00:20 PM »
7/27/2018Ė Day 2 of my 3 day split

Got to the gym at 5:10 am.

* Stretch

* Warmup
         42 minutes Running on the track and Hitting the heavy bag.  3 laps running, 90 seconds on the bag, repeat.

 * Standing Overhead Barbell Press
          12 @ 65 lbs.
          10 @ 85 lbs.
          8 @ 105 lbs.
          7 @ 115 lbs.
          8 @ 105 lbs.
          8 @ 105 lbs.
          10 @ 85 lbs., 10 @ 65 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.
          6 @ 225 lbs.
          6 @ 225 lbs.
          6 @ 185 lbs., 6 @ 135 lbs.

* Rear Delt Machine Flys
          12 @ 60 lbs.
          10 @ 80 lbs.
          8 @ 100 lbs.
          8 @ 120 lbs.
          8 @ 120 lbs.
          8 @ 120 lbs.
          10 @ 90 lbs.

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

* Barbell Shoulder Shrugs
          12 @ 135 lbs.
          10 @ 225 lbs.
          10 @ 275 lbs.
          8 @ 325 lbs.
          8 @ 355 lbs.
          6 @ 375 lbs.
          8 @ 345 lbs.
          8 @ 275 lbs., 8 @ 225 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 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 #3128 on: July 30, 2018, 01:32:39 PM »
7/29/2018 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.
          8 @ 185 lbs.
          6 @ 205 lbs., 6 @ 175 lbs., 6 @ 155 lbs., 6 @ 135 lbs.

* Wide Grip Lat Pulldowns
          12 @ 110 lbs.
          10 @ 137.5 lbs.
          8 @ 165 lbs.
          6 @ 190 lbs., 6 @ 150 lbs., 6 @ 130 lbs., 6 @ 110 lbs.

* 12 ď Box Squats
          12 @ bodyweight.
          12 @ bodyweight.
          12 @ bodyweight.
          12 @ bodyweight.
          12 @ bodyweight.

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

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

* Stretch

Workout totaled 1 hour and 20 minutes.


7/30/2018 Ė Day 3 of my 3 day split

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

* Warm-up
         43 minutes Running on the track and Hitting the heavy bag.  3 laps running, 90 seconds on the bag, repeat.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 155 lbs.
          10 @ 175 lbs.
          8 @ 185 lbs.
          6 @ 195 lbs.
          8 @ 185 lbs.
          8 @ 185 lbs.
          10 @ 155 lbs.

* Wide Grip Straight Bar Curls
          12 @ 30 lbs.
          10 @ 40 lbs.
          10 @ 60 lbs.
          8 @ 60 lbs.
          8 @ 60 lbs.
          8 @ 60 lbs.
          10 @ 40 lbs.

* Dumbbell Incline Press
          12 @ 40 lbs.
          10 @ 50 lbs.
          8 @ 60 lbs.
          8 @ 60 lbs.
          8 @ 60 lbs.
          8 @ 60 lbs.
          8 @ 60 lbs.
          8 @ 45 lbs.

* Sumo Barbell Deadlifts
          8 @ 135 lbs.
          8 @ 135 lbs.
          8 @ 185 lbs.
          8 @ 205 lbs.
          8 @ 225 lbs.
          6 @ 245 lbs.
          6 @ 265 lbs.
          4 @ 285 lbs.
          6 @ 245 lbs.
          6 @ 205 lbs.
          8 @ 135 lbs.

* Dumbbell Concentration Curls
          12 @ 30 lbs.
          10 @ 35 lbs.
          8 @ 40 lbs.
          8 @ 45 lbs.
          6 @ 50 lbs.
          8 @ 40 lbs.

* Hollow Spoon Crunches / Glute Bridges / Scissor Kicks / Pushups
         6 / 6 / 6 / 6
         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 hours 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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  • BigDaddy is in the house
  • Height: 6'6"
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Re: BigDaddy - Faster, Stronger!
« Reply #3129 on: August 01, 2018, 10:26:44 AM »
7/31/2018 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 @ 40 lbs.
          10 @ 50 lbs.
          10 @ 60 lbs.
          8 @ 65 lbs., 8 @ 55 lbs., 8 @ 45 lbs., 8 @ 35 lbs.

* Seated Wide Grip Cable Rows
          12 @ 150 lbs.
          10 @ 177.5 lbs.
          10 @ 205 lbs.
          8 @ 230 lbs., 8 @ 190 lbs., 8 @ 150 lbs., 8 @ 130 lbs.
 
* Seated Legged Press Machine
          15 @ 175 lbs.
          12 @ 225 lbs.
          10 @ 275 lbs.
          8 @ 312.5 lbs., 6 @ 262.5 lbs., 6 @ 212.5 lbs., 6 @ 162.5 lbs.

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

* Decline Crunch 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 1 hour and 25 minutes.

8/1/2018 Ė Day 1 of my 3 day split

Got to the gym at 5:10 am. 

* Stretch

* Warm-Up
         43 minutes Running on the track and Hitting the heavy bag.  3 laps running, 90 seconds on the bag, repeat. 

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

* EZ-Bar Overhead Triceps Extensions
          12 @ 30 lbs.
          10 @ 40 lbs.
          10 @ 50 lbs.
          8 @ 60 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs.
          10 @ 50 lbs.

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

* Hammer Strength ISO-ROW, One arm at a time
          12 @ 90 lbs.
          10 @ 135 lbs.
          8 @ 180 lbs.
          8 @ 225 lbs.
          6 @ 270 lbs.
          8 @ 225 lbs.
          8 @ 225 lbs.
          10 @ 180 lbs.

* Narrow Grip Bench Press
         12 @ 115 lbs.
         10 @ 135 lbs.
         8 @ 155 lbs.
         8 @ 165 lbs.
         6 @ 175 lbs.
         8 @ 165 lbs.
         10 @ 145 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 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

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Re: BigDaddy - Faster, Stronger!
« Reply #3130 on: August 03, 2018, 09:24:37 AM »
08/02/2018 - Bike at Work

Biked 24.2 miles in 1:33:16, 15.6 mph average speed.  Got out for a hot and humid ride, which was good as I missed my gym session this morning.  Had to drop my Mom and Son off at the airport at 5:00am. 

8/3/2018Ė Day 2 of my 3 day split

Got to the gym at 5:15 am.

* Stretch

* Warmup
         43 minutes Running on the track and Hitting the heavy bag.  3 laps running, 90 seconds on the bag, repeat.

 * Standing Overhead Barbell Press
          12 @ 65 lbs.
          10 @ 85 lbs.
          8 @ 105 lbs.
          8 @ 115 lbs.
          5 @ 125 lbs.
          8 @ 115 lbs.
          7 @ 115 lbs.
          10 @ 85 lbs., 10 @ 65 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.
          6 @ 225 lbs.
          6 @ 225 lbs.
          6 @ 185 lbs., 6 @ 135 lbs.

* Rear Delt Machine Flys
          12 @ 70 lbs.
          10 @ 90 lbs.
          8 @ 110 lbs.
          8 @ 130 lbs.
          8 @ 130 lbs.
          8 @ 110 lbs.
          10 @ 80 lbs.

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

* Barbell Shoulder Shrugs
          12 @ 135 lbs.
          10 @ 225 lbs.
          10 @ 295 lbs.
          8 @ 345 lbs.
          6 @ 395 lbs.
          6 @ 395 lbs.
          8 @ 345 lbs.
          8 @ 295 lbs.
          8 @ 225 lbs.
 
* Strange Core Exercise...
         I had a resistance band around my waist attached to 150lbs of dumbbells, and I dragged that across the floor while doing ball slams with a 25lbs ball.  Sounds crazy, but it forces you to keep your entire core tight the whole time, and hitís almost every muscle.  I was exhausted after going back and forth across the front of the gym twice. 
     
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 hour 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 #3131 on: August 06, 2018, 11:28:58 AM »

8/6/2018 Ė Day 3 of my 3 day split

Got to the Gym at 5:20 am.
 
 * Stretch

* Warm-up
         43 minutes Running on the track and Hitting the heavy bag.  3 laps running, 90 seconds on the bag, repeat.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 155 lbs.
          10 @ 175 lbs.
          8 @ 190 lbs.
          6 @ 200 lbs.
          8 @ 185 lbs.
          8 @ 185 lbs.
          8 @ 165 lbs., 10 @ 135 lbs.

* Dumbbell Preacher Curls
          12 @ 25 lbs.
          10 @ 30 lbs.
          8 @ 35 lbs.
          8 @ 40 lbs.
          6 @ 40 lbs.
          8 @ 35 lbs.
          10 @ 30 lbs.

* Hammer Strength Incline Press, One arm at a time
          12 @ 90 lbs.
          10 @ 120 lbs.
          8 @ 140 lbs.
          8 @ 160 lbs.
          6 @ 170 lbs.
          8 @ 150 lbs.
          8 @ 150 lbs.
          8 @ 130 lbs., 10 @ 90 lbs.

* Sumo Barbell Deadlifts
          8 @ 135 lbs.
          8 @ 135 lbs.
          8 @ 185 lbs.
          8 @ 215 lbs.
          6 @ 235 lbs.
          6 @ 255 lbs.
          4 @ 275 lbs.
          4 @ 285 lbs.
          6 @ 255 lbs.
          6 @ 215 lbs.
          8 @ 165 lbs.

* Dumbbell Concentration Curls
          12 @ 30 lbs.
          10 @ 40 lbs.
          8 @ 45 lbs.
          6 @ 50 lbs.
          6 @ 50 lbs.
          8 @ 35 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 19 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 #3132 on: August 07, 2018, 09:41:12 AM »

8/7/2018 Ė Workout with my Son

Got to the gym at 5:20 am.   

* Stretch

* Warmup
          36 minutes on the Arc Trainer.

* Dumbbell Bench Press
          12 @ 40 lbs.
          10 @ 50 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs., 8 @ 50 lbs., 8 @ 40 lbs., 8 @ 35 lbs., 8 @ 30 lbs.

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

* Leg Press, PWO
          12 @ 180 lbs.
          12 @ 270 lbs.
          10 @ 360 lbs.
          10 @ 450 lbs.
          8 @ 540 lbs., 6 @ 450 lbs., 6 @ 360 lbs., 6 @ 270 lbs., 6 @ 180 lbs., 6 @ 90 lbs.

* Overhead Barbell Press
          12 @ 65 lbs.
          10 @ 75 lbs.
          10 @ 85 lbs.
          8 @ 95 lbs.
          6 @ 105 lbs., 6 @ 95 lbs., 6 @ 85 lbs., 6 @ 75 lbs., 6 @ 65 lbs., 8 @ 45 lbs.

* Decline Crunch 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 43 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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  • BigDaddy is in the house
  • Height: 6'6"
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Re: BigDaddy - Faster, Stronger!
« Reply #3133 on: August 08, 2018, 09:58:11 AM »
8/8/2018 Ė Day 1 of my 3 day split

Got to the gym at 5:15 am. 

* Stretch

* Warm-Up
         43 minutes Running on the track and Hitting the heavy bag.  3 laps running, 90 seconds on the bag, repeat. 

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

* Straight Bar Triceps Pushdowns
          12 @ 35 lbs.
          10 @ 45 lbs.
          10 @ 55 lbs.
          8 @ 65 lbs.
          8 @ 75 lbs.
          8 @ 75 lbs.
          8 @ 65 lbs.
          8 @ 55 lbs., 8 @ 35 lbs.

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

* Dumbbell Bent Over Rows
          12 @ 50 lbs.
          10 @ 65 lbs.
          10 @ 80 lbs.
          8 @ 90 lbs.
          6 @ 100 lbs.
          6 @ 100 lbs.
          8 @ 85 lbs.
          8 @ 70 lbs., 8 @ 60 lbs.

* Narrow Grip Bench Press
         12 @ 115 lbs.
         10 @ 135 lbs.
         8 @ 155 lbs.
         8 @ 170 lbs.
         6 @ 180 lbs.
         8 @ 170 lbs.
         8 @ 150 lbs.
         8 @ 130 lbs.
     
* Hollow Spoon Crunches / Glute Bridges / Scissor Kicks / Pushups
         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 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 #3134 on: August 09, 2018, 08:59:23 AM »
8/9/2018 Ė Fullbody workout

Got to the gym at 5:15 am.   

* Stretch

* Warmup
          42 minutes on the Arc Trainer.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 155 lbs.
          10 @ 175 lbs.
          8 @ 195 lbs.
          5 @ 210 lbs., 6 @ 190 lbs., 6 @ 170 lbs., 6 @ 150 lbs., 6 @ 135 lbs.

* Wide Grip Seated Lat Rows
          12 @ 150 lbs.
          10 @ 190 lbs.
          8 @ 210 lbs.
          8 @ 230 lbs.
          6 @ 250 lbs., 6 @ 210 lbs., 6 @ 190 lbs., 6 @ 150 lbs., 6 @ 130 lbs.

* Hex Bar Deadlifts to Farmers Walk
          6 @ 145 lbs. then 75 ft @ 145 lbs., 6 @ 145 lbs. then 75 ft @ 145 lbs.
          5 @ 165 lbs. then 75 ft @ 165 lbs., 5 @ 165 lbs. then 75 ft @ 165 lbs.
          5 @ 185 lbs. then 75 ft @ 185 lbs., 5 @ 185 lbs. then 75 ft @ 185 lbs.
          5 @ 205 lbs. then 75 ft @ 205 lbs., 5 @ 205 lbs. then 75 ft @ 205 lbs.
          5 @ 215 lbs. then 75 ft @ 215 lbs., 5 @ 215 lbs. then 75 ft @ 215 lbs.
          6 @ 145 lbs. then 75 ft @ 145 lbs., 6 @ 145 lbs. then 75 ft @ 145 lbs.
          This one was, do hex bar deadlifts, and then on the last rep farmers walk
          across the front of the gym.  Then put it down, turn around and repeat.

* Seated Dumbbell Overhead Press
          12 @ 25 lbs.
          12 @ 30 lbs.
          10 @ 35 lbs.
          10 @ 40 lbs.
          8 @ 45 lbs., 8 @ 35 lbs., 8 @ 30 lbs, 8 @ 25 lbs., 8 @ 20 lbs.

* Decline Crunches
         50

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

* Stretch

Workout totaled 1 hour and 50 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."