Author Topic: BigDaddy - Faster, Stronger!  (Read 183494 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #3135 on: August 10, 2018, 09:03:19 AM »
8/10/2018Ė Day 2 of my 3 day split

Got to the gym at 5:15 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.
          6 @ 115 lbs.
          8 @ 105 lbs.
          8 @ 105 lbs.
          8 @ 95 lbs.
          8 @ 75 lbs.

 * Barbell Squats
          10 @ bar lbs.
          10 @ 95 lbs.
          8 @ 135 lbs.
          8 @ 165 lbs.
          8 @ 185 lbs.
          6 @ 205 lbs.
          6 @ 225 lbs.
          4 @ 245 lbs.
          4 @ 255 lbs.
          4 @ 245 lbs.
          4 @ 215 lbs.
          6 @ 185 lbs., 6 @ 135 lbs.

* Rear Delt Machine Flys
          12 @ 80 lbs.
          10 @ 100 lbs.
          8 @ 120 lbs.
          8 @ 140 lbs.
          8 @ 140 lbs.
          6 @ 140 lbs.
          8 @ 120 lbs.
          10 @ 90 lbs.

* Seated Dumbbell Press
          12 @ 30 lbs.
          10 @ 35 lbs.
          8 @ 40 lbs.
          8 @ 45 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.
 
* Knee Raises / Good Mornings / Side Bends
         8 / 8 / 4
         8 / 8 / 4
         8 / 8 / 4
         8 / 8 / 4
     
* 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 #3136 on: August 13, 2018, 12:35:21 PM »

8/13/2018 Ė Day 3 of my 3 day split

Got to the Gym at 5:05 am.
 
 * Stretch

* Warm-up
         44 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 @ 195 lbs.
          6 @ 205 lbs.
          6 @ 205 lbs.
          8 @ 195 lbs.
          8 @ 175 lbs.
          8 @ 155 lbs.

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

* Incline Barbell Press
          12 @ 95 lbs.
          10 @ 115 lbs.
          8 @ 135 lbs.
          8 @ 145 lbs.
          6 @ 155 lbs.
          6 @ 155 lbs.
          8 @ 135 lbs.
          8 @ 115 lbs.
          8 @ 95 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 @ 275 lbs.
          6 @ 235 lbs.
          6 @ 285 lbs.
          8 @ 135 lbs.

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

* Decline Crunches
         10, 10, 10, 10, 10, 10

* 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 #3137 on: August 15, 2018, 11:22:16 AM »
8/15/2018 Ė Day 1 of my 3 day split

Got to the gym at 5:15 am. 

* Stretch

* Warm-Up
         42 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.
          8 @ 170 lbs.
          8 @ 170 lbs.
          8 @ 150 lbs.
          8 @ 110 lbs.

* Straight Bar Triceps Pushdowns
          12 @ 35 lbs.
          10 @ 45 lbs.
          10 @ 55 lbs.
          8 @ 65 lbs.
          6 @ 75 lbs.
          6 @ 75 lbs.
          8 @ 65 lbs.
          8 @ 45 lbs.

* Flite Power Squat Machine, PWO
          12 @ 180 lbs.
          10 @ 360 lbs.
          10 @ 450 lbs.
          8 @ 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 @ 95 lbs.
          6 @ 105 lbs.
          6 @ 110 lbs.
          8 @ 100 lbs.
          8 @ 85 lbs.
          8 @ 70 lbs.

* Narrow Grip Bench Press
         12 @ 115 lbs.
         10 @ 135 lbs.
         8 @ 155 lbs.
         8 @ 175 lbs.
         6 @ 185 lbs.
         6 @ 195 lbs.
         8 @ 175 lbs.
         8 @ 155 lbs.
         8 @ 135 lbs.
     
* Hollow Spoon Crunches / Glute Bridges / Scissor Kicks
         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 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 #3138 on: August 16, 2018, 01:24:42 PM »

8/16/2018 Ė Workout with my Son

Got to the gym at 5:25 am.   

* Stretch

* Warmup
          21 minutes on the Arc Trainer.

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

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

* Seated Leg Press Machine
          15 @ 150 lbs.
          12 @ 200 lbs.
          10 @ 250 lbs.
          6 @ 300 lbs., 6 @ 250 lbs., 6 @ 200 lbs., 6 @ 150 lbs.

* Seated Dumbbell Overhead Press / Decline Crunches to OHP / Russian Twists
          12 @ 30 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.
          8 @ 50 lbs., 8 @ 40 lbs., 8 @ 35 lbs., 8 @ 30 lbs. / (8 + 10 lbs. / 8 + 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 #3139 on: August 20, 2018, 01:28:04 PM »
8/20/2018 Ė Day 1 of my 3 day split

Got to the gym at 5:25 am. 

* Stretch

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

* Dual Handle Lat Pulldowns
          12 @ 70 lbs.
          10 @ 90 lbs.
          10 @ 110 lbs.
          8 @ 130 lbs.
          6 @ 150 lbs.
          8 @ 130 lbs.
          8 @ 110 lbs.
          10 @ 90 lbs.

* Rope Triceps Pushdowns
          12 @ 35 lbs.
          10 @ 45 lbs.
          8 @ 55 lbs.
          6 @ 65 lbs.
          8 @ 55 lbs.
          8 @ 45 lbs.
          10 @ 35 lbs.

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

* Dual Handle Seated Cable Rows
          12 @ 90 lbs.
          10 @ 110 lbs.
          10 @ 130 lbs.
          8 @ 150 lbs.
          8 @ 170 lbs.
          8 @ 150 lbs.
          8 @ 130 lbs.
          10 @ 110 lbs.

* Narrow Grip Bench Press
         12 @ 95 lbs.
         10 @ 115 lbs.
         10 @ 135 lbs.
         8 @ 145 lbs.
         8 @ 155 lbs.
         6 @ 165 lbs.
         8 @ 155 lbs.
         8 @ 145 lbs.
         8 @ 135 lbs.
         10 @ 115 lbs.
     
* Decline Crunches / Twisting Decline Crunches
         8 / 6 each side
         8 / 6 each side
         8 / 6 each side
         8 / 6 each side
         8 / 6 each side

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

* Stretch

Workout Totaled: 2 hours and 2 minutes.

08/20/2018 - Bike at Work

Biked 25.3 miles in 1:25:46, 17.7 mph average speed.  First lunch time cardio in a few weeks.  Things have been a little crazy here, but itís time to stop making excuses and get back into it.  Weather was awesome, the month plus of high heat and humidity finally broke yesterday.  High in the 70ís today, with lower humidity and a nice breeze!
"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 #3140 on: August 21, 2018, 01:54:18 PM »
08/21/2018 - Run at Work

Ran 5.25 miles in 59:59, 11:26 per mile.  Good, if somewhat slow run.    Weather was cooler again today, but I havenít run in a while, so I wasnít expecting much.  Iíve packed on way too much weight in the past couple of months because I havenít been watching my intake.  Time to stop messing around and get back on the wagon.
"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 #3141 on: August 22, 2018, 10:14:00 AM »
8/22/2018Ė Day 2 of my 3 day split

Got to the gym at 5:10 am.

* Stretch

* Warmup
         36 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 @ 95 lbs.
          8 @ 105 lbs.
          8 @ 105 lbs.
          7 @ 105 lbs.
          8 @ 95 lbs.
          8 @ 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.
          4 @ 225 lbs.
          4 @ 225 lbs.
          6 @ 195 lbs.
          6 @ 165 lbs.
          8 @ 135 lbs.

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

* Lateral Dumbbell Raise / Front Dumbbell Raise
          10 @ 15 lbs. / 10 @ 15 lbs.
          8 @ 20 lbs. / 8 @ 20 lbs.
          6 @ 25 lbs. / 6 @ 25 lbs.
          6 @ 25 lbs. / 6 @ 25 lbs.
          6 @ 25 lbs. / 6 @ 25 lbs.
          8 @ 20 lbs. / 8 @ 20 lbs.
          10 @ 15 lbs. / 10 @ 15 lbs.

* Barbell Shoulder Shrugs
          12 @ 135 lbs.
          10 @ 225 lbs.
          10 @ 275 lbs.
          8 @ 325 lbs.
          6 @ 375 lbs.
          6 @ 375 lbs.
          6 @ 375 lbs.
          8 @ 295 lbs.
          10 @ 225 lbs.

* Decline Crunches / Twisting Decline Crunches
         10 / 6 each side
         10 / 6 each side
         10 / 6 each side
         10 / 6 each side
         10 / 6 each side
     
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 hour and 9 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 #3142 on: August 23, 2018, 09:55:59 AM »
8/23/2018 Ė Workout with my Son

Got to the gym at 5:25 am.   

* Stretch

* Warmup
          21 minutes on the Arc Trainer.

* Incline Dumbbell Press
          15 @ 40 lbs.
          12 @ 50 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs., 6 @ 50 lbs., 6 @ 40 lbs., 6 @ 35 lbs.

* Seated Narrow Grip Cable Rows
          12 @ 130 lbs.
          10 @ 157.5 lbs.
          10 @ 177.5 lbs.
          8 @ 197.5 lbs., 6 @ 157.5 lbs., 6 @ 137.5 lbs., 6 @ 117.5 lbs.
 
* Seated Legged Press Machine
          15 @ 150 lbs.
          12 @ 200 lbs.
          10 @ 250 lbs.
          8 @ 300 lbs., 6 @ 250 lbs., 6 @ 200 lbs., 6 @ 150 lbs.

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

* Decline Crunch / Twisting Decline Crunch
         10 / 4 each side
         10 / 4 each side
         10 / 4 each side
         10 / 4 each side

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

* Stretch

Workout totaled 1 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 #3143 on: August 23, 2018, 02:15:07 PM »
08/23/2018 - Bike at Work

Biked 25.4 miles in 1:31:15, 16.7 mph average speed.  Good ride today.  We hit the Tyngsboro hills for the first time in a long while.  It was nice to climb hills without the chain skipping.  The new sprocket and chain make all the difference. 
"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 #3144 on: August 24, 2018, 09:35:12 AM »
8/24/2018 Ė Day 3 of my 3 day split

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

* Warm-up
         36 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.
          8 @ 175 lbs.
          8 @ 195 lbs.
          6 @ 205 lbs.
          6 @ 205 lbs.
          6 @ 195 lbs.
          8 @ 175 lbs.
          8 @ 155 lbs.
          8 @ 135 lbs.

* Dumbbell Preacher Curls
          12 @ 25 lbs.
          10 @ 30 lbs.
          8 @ 35 lbs.
          8 @ 40 lbs.
          6 @ 45 lbs.
          6 @ 40 lbs.
          8 @ 30 lbs.

* Incline Barbell Press
          12 @ 95 lbs.
          10 @ 115 lbs.
          8 @ 135 lbs.
          8 @ 145 lbs.
          6 @ 155 lbs.
          6 @ 155 lbs.
          8 @ 135 lbs.
          8 @ 115 lbs.
          8 @ 95 lbs.

* Sumo Barbell Deadlifts
          8 @ 135 lbs.
          8 @ 135 lbs.
          8 @ 185 lbs.
          8 @ 215 lbs.
          6 @ 235 lbs.
          6 @ 255 lbs.
          6 @ 275 lbs.
          4 @ 285 lbs.
          4 @ 295 lbs.
          6 @ 275 lbs.
          6 @ 245 lbs.
          6 @ 215 lbs.
          8 @ 185 lbs.

* Prone Grip Bicep Curls
          12 @ 45 lbs.
          10 @ 55 lbs.
          10 @ 65 lbs.
          8 @ 75 lbs.
          6 @ 85 lbs.
          6 @ 85 lbs.
          8 @ 65 lbs.
          10 @ 45 lbs.

* Knee Raises / Good Mornings
         10 / 10 @ 45 lbs.
         10 / 10 @ 45 lbs.
         10 / 10 @ 45 lbs.
         10 / 10 @ 45 lbs.

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

 * Stretch

Workout Totaled 2 hours 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 #3145 on: August 24, 2018, 02:03:47 PM »

08/24/2018 - Bike at Work

Biked 23.4 miles in 1:24:35, 16.6 mph average speed.  Good ride today.  Weather was beautiful today, 80 and a light breeze.  Just about perfect for riding.
"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"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3146 on: August 27, 2018, 10:00:58 AM »
8/27/2018 Ė Day 1 of my 3 day split

Got to the gym at 5:10 am. 

* Stretch

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

* Dual Handle Lat Pulldowns
          12 @ 70 lbs.
          10 @ 90 lbs.
          8 @ 110 lbs.
          8 @ 130 lbs.
          6 @ 150 lbs.
          6 @ 150 lbs.
          8 @ 130 lbs.
          8 @ 110 lbs.
          10 @ 90 lbs.

* Rope Triceps Pushdowns
          12 @ 35 lbs.
          10 @ 45 lbs.
          10 @ 55 lbs.
          8 @ 65 lbs.
          6 @ 75 lbs.
          6 @ 75 lbs.
          8 @ 65 lbs.
          8 @ 55 lbs.
          10 @ 35 lbs.

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

* Dual Handle Seated Cable Rows
          12 @ 90 lbs.
          10 @ 110 lbs.
          8 @ 130 lbs.
          8 @ 150 lbs.
          6 @ 170 lbs.
          6 @ 170 lbs.
          8 @ 150 lbs.
          8 @ 130 lbs.
          10 @ 110 lbs.

* Narrow Grip Bench Press
         12 @ 115 lbs.
         10 @ 135 lbs.
         8 @ 155 lbs.
         8 @ 165 lbs.
         8 @ 175 lbs.
         6 @ 185 lbs.
         8 @ 175 lbs.
         8 @ 155 lbs.
         10 @ 135 lbs.
     
* Decline Crunches / Twisting Decline Crunches
         8 / 4 each side
         8 / 4 each side
         8 / 4 each side
         8 / 4 each side
         8 / 4 each side
         8 / 4 each side

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

* Stretch

Workout Totaled: 2 hours and 10 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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  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3147 on: August 27, 2018, 04:17:26 PM »
08/27/2018 - Bike at Work

Biked 25.1 miles in 1:25:05, 17.7 mph average speed.  Good ride today.  Weather is warming up for this week, but not too bad today.   We cranked along pretty well today considering I havenít been riding very consistently lately.
"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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  • Posts: 4355
  • BigDaddy is in the house
  • Height: 6'6"
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Re: BigDaddy - Faster, Stronger!
« Reply #3148 on: August 28, 2018, 09:45:35 AM »
8/28/2018 Ė Workout with my Son

Got to the gym at 5:25 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 @ 185 lbs., 6 @ 165 lbs., 6 @ 155 lbs.

* Daul Handle Lat Pulldowns
          12 @ 97.5 lbs.
          10 @ 117.5 lbs.
          8 @ 137.5 lbs.
          6 @ 167.5 lbs., 6 @ 137.5 lbs., 6 @ 117.5 lbs., 6 @ 97.5 lbs.

* 12Ē Box Squats
          10, 10, 10, 10, 10

* Seated Dumbbell Overhead Press / Decline Crunches / Twisting Decline Crunches
          12 @ 35 lbs. / 10 / 4 each side
          10 @ 45 lbs. / 10 / 4 each side
          10 @ 50 lbs. / 10 / 4 each side
          8 @ 55 lbs., 8 @ 45 lbs., 6 @ 40 lbs., 6 @ 35 lbs. / (10 / 4 each side) * 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

  • Senior Member
  • ****
  • Posts: 4355
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3149 on: August 28, 2018, 01:39:54 PM »
08/28/2018 - Bike at Work

Biked 22.8 miles in 1:20:28, 17.0 mph average speed.  Good ride today.    It was a scorcher out there today, 91 with a feels like of 100.   We went out a little early and took plenty of water along.  I raised my seat a little bit before the ride, what a difference.  Canít wait to try it out when you canít fry an egg on the pavement.
"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."