Author Topic: BigDaddy - Faster, Stronger!  (Read 178959 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #3150 on: August 29, 2018, 09:14:52 AM »

8/29/2018Ė Day 2 of my 3 day split

Got to the gym at 5:10 am.

* Stretch

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

 * Smith Machine Seated Overhead Press, PWO
          12 @ 70 lbs.
          10 @ 90 lbs.
          8 @ 110 lbs.
          8 @ 120 lbs.
          8 @ 130 lbs.
          6 @ 140 lbs.
          6 @ 140 lbs.
          6 @ 130 lbs.
          8 @ 110 lbs.
          8 @ 90 lbs.
          10 @ 70 lbs.

 * Leg Press Machine, PWO / Body Weight Squats
          12 @ 180 lbs., Wide foot position / 5
          10 @ 270 lbs., Narrow foot position / 5
          8 @ 360 lbs., Wide / 5
          8 @ 360 lbs., Narrow / 5
          8 @ 360 lbs., Wide / 5
          8 @ 360 lbs., Narrow / 5
          8 @ 360 lbs., Wide / 5
          8 @ 360 lbs., Narrow / 5
          8 @ 270 lbs., Wide / 5
          10 @ 180 lbs., Narrow / 5

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

* Lateral Dumbbell Raise / Front Dumbbell Raise
          8 @ 15 lbs. / 8 @ 15 lbs.
          8 @ 20 lbs. / 8 @ 20 lbs.
          6 @ 25 lbs. / 6 @ 25 lbs.
          6 @ 30 lbs. / 6 @ 30 lbs.
          6 @ 25 lbs. / 6 @ 25 lbs.
          8 @ 20 lbs. / 8 @ 20 lbs.
          8 @ 15 lbs. / 8 @ 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 @ 325 lbs.
          8 @ 275 lbs.
          10 @ 225 lbs.

* Knee Raises, Leg Raises / Good Mornings
         5, 5 / 8 @ 65 lbs.
         5, 5 / 8 @ 65 lbs.
         5, 5 / 8 @ 65 lbs.
         5, 5 / 8 @ 65 lbs.
         5, 5 / 8 @ 65 lbs.
     
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 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 #3151 on: August 30, 2018, 09:25:12 AM »
8/30/2018 Ė Workout with my Son

Got to the gym at 5:10 am.   

* Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Incline Dumbbell Press
          15 @ 45 lbs.
          12 @ 60 lbs.
          10 @ 65 lbs.
          8 @ 70 lbs., 6 @ 60 lbs., 6 @ 50 lbs., 6 @ 40 lbs.

* Seated Wide Grip Cable Rows
          15 @ 150 lbs.
          12 @ 190 lbs.
          10 @ 210 lbs.
          8 @ 230 lbs., 6 @ 190 lbs., 6 @ 170 lbs., 6 @ 150 lbs.
 
* Seated Legged Press Machine
          15 @ 150 lbs.
          12 @ 200 lbs.
          10 @ 237.5 lbs.
          8 @ 275 lbs., 6 @ 225 lbs., 6 @ 200 lbs., 6 @ 175 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.

* Knee Raises, Leg Raises / Good Mornings
         5, 5 / 8 @ 35 lbs.
         5, 5 / 8 @ 35 lbs.
         5, 5 / 8 @ 35 lbs.
         5, 5 / 8 @ 35 lbs.

* 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 #3152 on: August 30, 2018, 03:31:16 PM »
08/30/2018 - Bike at Work

Biked 27.9 miles in 1:38:28, 17.0 mph average speed.  Good ride today.  The weather cooled off a little today, only in the 80ís.  We took a little longer route down into Concord today.  Rode right by the old Concord Battle Grounds.
"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 #3153 on: August 31, 2018, 09:18:03 AM »
8/31/2018 Ė Day 3 of my 3 day split

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

* Warm-up
         35 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.
          6 @ 195 lbs.
          5 @ 205 lbs.
          3 @ 215 lbs.
          4 @ 205 lbs.
          6 @ 195 lbs.
          8 @ 175 lbs.
          8 @ 155 lbs.

* Dumbbell Preacher Curls
          12 @ 25 lbs.
          10 @ 30 lbs.
          8 @ 35 lbs.
          6 @ 40 lbs.
          5 @ 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.
          5 @ 165 lbs.
          6 @ 145 lbs.
          6 @ 135 lbs.
          8 @ 115 lbs.
          8 @ 95 lbs.

* Sumo Barbell Deadlifts
          8 @ 135 lbs.
          8 @ 135 lbs.
          8 @ 185 lbs.
          8 @ 185 lbs.
          8 @ 185 lbs.
          8 @ 185 lbs.
          8 @ 185 lbs.
          8 @ 185 lbs.
          8 @ 185 lbs.
          8 @ 135 lbs.

* Prone Grip Bicep Curls / Dumbbell Chest Flys
          10 @ 45 lbs. / 10 @ 25 lbs.
          10 @ 55 lbs. / 10 @ 30 lbs.
          8 @ 65 lbs. / 8 @ 35 lbs.
          8 @ 75 lbs. / 8 @ 40 lbs.
          6 @ 85 lbs. / 6 @ 45 lbs.
          6 @ 75 lbs. / 6 @ 40 lbs.
          8 @ 65 lbs. / 8 @ 35 lbs.
          8 @ 55 lbs. / 8 @ 30 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
 
* 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 #3154 on: August 31, 2018, 01:26:07 PM »
08/31/2018 - Run at Work

Ran 4.90 miles in 54:07, 11:03 per mile.  Good run today.  Trying to get back into running regularly, though it looks like the weather next week may not cooperate.   My son joined the cross country team this year, so Iíve got some motivation to get back in good running shape.
"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 #3155 on: September 04, 2018, 09:20:05 AM »
09/2/2018 - Run at Home

Ran 4.3 miles in 45:12, 10:37 per mile.  The whole family ran a 5k today to help raise money for the robotics teams at the high school.  They missed marked the course a little, so we ended up do a 7k instead... :)

 
9/3/2018 Ė Day 1 of my 3 day split

Got to the gym at 6:00 am. 

* Stretch

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

* Wide Grip Lat Pulldowns
          12 @ 90 lbs.
          10 @ 110 lbs.
          10 @ 130 lbs.
          8 @ 150 lbs.
          6 @ 170 lbs.
          6 @ 170 lbs.
          8 @ 150 lbs.
          8 @ 150 lbs.
          10 @ 110 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
          10 @ 180 lbs.
          10 @ 270 lbs.
          10 @ 360 lbs.
          10 @ 450 lbs.
          8 @ 540 lbs.
          8 @ 630 lbs.
          6 @ 720 lbs.
          8 @ 540 lbs., 6 @ 450 lbs., 6 @ 360 lbs., 6 @ 270 lbs., 6 @ 180 lbs., 6 @ 90 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.
         6 @ 175 lbs.
         8 @ 165 lbs.
         8 @ 155 lbs.
         8 @ 135 lbs.
     
* Knee Raises / Good Mornings
         10 / 8 @ 65 lbs.
         10 / 8 @ 65 lbs.
         10 / 8 @ 65 lbs.
         10 / 8 @ 65 lbs.
         10 / 8 @ 65 lbs.

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

* Stretch

Workout Totaled: 2 hours and 8 minutes.

9/4/2018 Ė Workout with my Son

Got to the gym at 5:05 am.   

* Stretch

* Warmup
          21 minutes on the Arc Trainer.

* Incline Dumbbell Press
          12 @ 45 lbs.
          10 @ 55 lbs.
          8 @ 65 lbs.
          6 @ 70 lbs., 6 @ 60 lbs., 6 @ 50 lbs., 6 @ 40 lbs.

* Seated Wide Grip Cable Rows
          12 @ 150 lbs.
          10 @ 190 lbs.
          8 @ 230 lbs.
          6 @ 250 lbs., 6 @ 210 lbs., 6 @ 170 lbs., 6 @ 150 lbs.
 
* 12Ē Box Squats
          8, 8, 8, 8, 8

 * 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 Crunches / Twisting Decline Crunches
         10 / 5 each side
         10 / 5 each side
         10 / 5 each side
         10 / 5 each side

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

* Stretch

Workout totaled 1 hour 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 #3156 on: September 04, 2018, 02:18:13 PM »

09/04/2018 - Bike at Work

Biked 25.4 miles in 1:29:39, 17.0 mph average speed.  Good ride today.   Weather was good, if a tad bit on the warm side.   We did the hills in Tyngsboro, it was nice to do some climbing.
"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 #3157 on: September 05, 2018, 09:22:04 AM »
9/5/2018Ė Day 2 of my 3 day split

Got to the gym at 5:00 am.

* Stretch

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

 * Smith Machine Seated Overhead Press, PWO
          12 @ 70 lbs.
          10 @ 100 lbs.
          8 @ 120 lbs.
          8 @ 140 lbs.
          6 @ 150 lbs.
          5 @ 160 lbs.
          6 @ 150 lbs.
          6 @ 140 lbs.
          8 @ 120 lbs.
          8 @ 100 lbs.
          10 @ 80 lbs.

 * Barbell Squats
          10 @ bar.
          10 @ 95 lbs.
          8 @ 135 lbs.
          8 @ 165 lbs.
          8 @ 185 lbs.
          6 @ 205 lbs.
          6 @ 225 lbs.
          4 @ 235 lbs.
          4 @ 245 lbs.
          4 @ 225 lbs.
          6 @ 205 lbs.
          6 @ 185 lbs.
          6 @ 165 lbs., 6 @ 135 lbs.

* Machine Rear Delt Flys
          12 @ 80 lbs.
          10 @ 100 lbs.
          8 @ 120 lbs.
          6 @ 140 lbs.
          6 @ 140 lbs.
          6 @ 140 lbs.
          8 @ 110 lbs.
          10 @ 90 lbs.

* Lateral Cable Raise / Front Cable Raise
          Both done one arm at a time
          8 @ 10 lbs. / 8 @ 10 lbs.
          8 @ 17.5 lbs. / 8 @ 17.5 lbs.
          8 @ 25 lbs. / 8 @ 25 lbs.
          6 @ 30 lbs. / 6 @ 30 lbs.
          6 @ 37.5 lbs. / 6 @ 37.5 lbs.
          6 @ 25 lbs. / 8 @ 25 lbs.
          8 @ 17.5 lbs. / 8 @ 17.5 lbs.

* Barbell Shoulder Shrugs
          12 @ 135 lbs.
          10 @ 225 lbs.
          10 @ 275 lbs.
          8 @ 325 lbs.
          6 @ 375 lbs.
          6 @ 405 lbs.
          6 @ 405 lbs.
          8 @ 355 lbs.
          8 @ 275 lbs., 8 @ 225 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
   
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 hour and 22 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 #3158 on: September 06, 2018, 08:54:03 AM »
9/6/2018 Ė Day 3 of my 3 day split

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

* Warm-up
         34 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.
          4 @ 215 lbs.
          5 @ 205 lbs.
          6 @ 195 lbs.
          8 @ 175 lbs.
          8 @ 155 lbs.

* Dumbbell Preacher Curls
          12 @ 25 lbs.
          10 @ 30 lbs.
          8 @ 35 lbs.
          6 @ 40 lbs.
          5 @ 45 lbs.
          6 @ 40 lbs.
          8 @ 35 lbs.
          8 @ 30 lbs.

* Incline Barbell Press
          12 @ 95 lbs.
          10 @ 115 lbs.
          8 @ 135 lbs.
          8 @ 145 lbs.
          6 @ 155 lbs.
          4 @ 165 lbs.
          6 @ 155 lbs.
          6 @ 145 lbs.
          8 @ 135 lbs.
          8 @ 115 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 @ 295 lbs.
          6 @ 255 lbs.
          6 @ 225 lbs.
          6 @ 185 lbs.
          8 @ 135 lbs.

* Prone Grip Bicep Curls / Dumbbell Chest Flys
          10 @ 55 lbs. / 10 @ 25 lbs.
          8 @ 65 lbs. / 8 @ 30 lbs.
          8 @ 75 lbs. / 8 @ 35 lbs.
          6 @ 85 lbs. / 6 @ 40 lbs.
          6 @ 95 lbs. / 6 @ 45 lbs.
          8 @ 75 lbs. / 8 @ 40 lbs.
          8 @ 65 lbs. / 8 @ 35 lbs.
          8 @ 55 lbs. / 8 @ 30 lbs.

No abs today, out of time and energy.

* 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 #3159 on: September 06, 2018, 01:40:50 PM »
09/06/2018 - Bike at Work

Biked 23.0 miles in 1:21:11, 17.0 mph average speed.  Pretty good, if extremely warm, ride.  Never got into a good groove today, but managed to push through the ride anyways. 
"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 #3160 on: September 07, 2018, 08:48:15 AM »
9/7/2018 Ė Workout with my Son

Got to the gym at 5:05 am.   

* Stretch

* Warmup
          21 minutes on the Arc Trainer.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 165 lbs.
          8 @ 195 lbs.
          4 @ 215 lbs., 6 @ 185 lbs., 6 @ 165 lbs., 6 @ 145 lbs.

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

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

* Seated Dumbbell Arnold Press / Decline Crunches / Twisting Decline Crunches
          12 @ 30 lbs. / 6 / 6 each side
          10 @ 40 lbs. / 6 / 6 each side
          8 @ 45 lbs. / 6 / 6 each side
          6 @ 50 lbs., 6 @ 40 lbs., 6 @ 35 lbs., 6 @ 30 lbs. / (6 / 6 each side) * 4

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

* Stretch

Workout totaled 1 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 #3161 on: September 10, 2018, 09:19:54 AM »
9/9/2018 Ė Workout with my Son

Got to the gym at 6:40 am.   

* Stretch

* Warmup
          21 minutes on the Arc Trainer.

* Incline Dumbbell Press
          12 @ 45 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs., 6 @ 60 lbs., 6 @ 50 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.
 
* 12Ē Box Squats
          8 + 45 lbs.
          8 + 45 lbs.
          8 + 45 lbs.
          8 + 45 lbs.
          8

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

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

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

* Stretch

Workout totaled 1 hour and 16 minutes.

9/10/2018 Ė Day 1 of my 3 day split

Got to the gym at 5:00 am. 

* Stretch

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

* Wide Grip Lat Pulldowns
          12 @ 110 lbs.
          10 @ 130 lbs.
          8 @ 150 lbs.
          8 @ 170 lbs.
          8 @ 170 lbs.
          8 @ 170 lbs.
          6 @ 170 lbs., 6 @ 150 lbs., 6 @ 130 lbs., 6 @ 110 lbs., 6 @ 90 lbs., 6 @ 70 lbs.

* Rope Triceps Pushdowns
          12 @ 35 lbs.
          10 @ 45 lbs.
          8 @ 55 lbs.
          8 @ 55 lbs.
          8 @ 55 lbs.
          8 @ 55 lbs., 6 @ 45 lbs., 6 @ 35 lbs., 6 @ 25 lbs.

* Flite Power Squat Machine, PWO
          12 @ 180 lbs.
          10 @ 360 lbs.
          8 @ 540 lbs.
          8 @ 630 lbs.
          8 @ 630 lbs.
          8 @ 630 lbs.
          6 @ 630 lbs., 6 @ 540 lbs., 6 @ 450 lbs., 6 @ 360 lbs., 6 @ 270 lbs., 6 @ 180 lbs.

* Dual Handle Seated Cable Rows
          12 @ 90 lbs.
          10 @ 110 lbs.
          8 @ 130 lbs.
          8 @ 150 lbs.
          8 @ 150 lbs.
          8 @ 150 lbs.
          6 @ 150 lbs., 6 @ 130 lbs., 6 @ 110 lbs., 6 @ 90 lbs., 6 @ 70 lbs.

* Narrow Grip Bench Press
         12 @ 95 lbs.
         10 @ 115 lbs.
         8 @ 135 lbs.
         8 @ 155 lbs.
         8 @ 165 lbs.
         8 @ 165 lbs.
         8 @ 165 lbs.
         6 @ 165 lbs., 6 @ 145 lbs., 6 @ 125 lbs., 6 @ 115 lbs., 6 @ 105 lbs., 6 @ 95 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
         8 / 6 each side

* 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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  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3162 on: September 10, 2018, 01:34:44 PM »
09/10/2018 - Run at Work

Ran 4.95 miles in 53:17, 10:46 per mile.  Good run today.  Good running weather today, Low 60ís and cloudy.  With fall coming, I should be able to start running more, and get my pace back down to something respectable.
"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: 4340
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3163 on: September 11, 2018, 09:29:59 AM »
9/11/2018 Ė Workout with my Son

Got to the gym at 5:05 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 @ 150 lbs., 6 @ 130 lbs., 6 @ 110 lbs.

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

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

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

* Stretch

Workout totaled 1 hour and 23 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: 4340
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3164 on: September 12, 2018, 11:38:00 AM »
9/12/2018Ė Day 2 of my 3 day split

Got to the gym at 5:05 am.

* Stretch

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

 * Smith Machine Seated Overhead Press, PWO
          12 @ 70 lbs.
          10 @ 90 lbs.
          8 @ 110 lbs.
          8 @ 130 lbs.
          6 @ 140 lbs.
          6 @ 150 lbs.
          5 @ 160 lbs.
          6 @ 150 lbs.
          6 @ 130 lbs.
          8 @ 110 lbs.
          8 @ 90 lbs.

 * Barbell Squats
          8 @ bar.
          8 @ 95 lbs.
          8 @ 135 lbs.
          8 @ 165 lbs.
          8 @ 185 lbs.
          6 @ 205 lbs.
          4 @ 225 lbs.
          4 @ 245 lbs.
          3 @ 255 lbs.
          4 @ 225 lbs.
          6 @ 185 lbs.
          8 @ 135 lbs.

* Rope Face Pulls
          10 @ 35 lbs.
          10 @ 45 lbs.
          8 @ 55 lbs.
          8 @ 65 lbs.
          8 @ 65 lbs.
          8 @ 65 lbs.
          8 @ 55 lbs.
          8 @ 45 lbs.

* Lateral Cable Raise / Front Cable Raise
          Both done one arm at a time
          10 @ 17.5 lbs. / 10 @ 17.5 lbs.
          8 @ 25 lbs. / 8 @ 25 lbs.
          6 @ 30 lbs. / 6 @ 30 lbs.
          6 @ 30 lbs. / 6 @ 30 lbs.
          8 @ 25 lbs. / 8 @ 25 lbs.
          8 @ 17.5 lbs. / 8 @ 17.5 lbs.

* Barbell Shoulder Shrugs
          12 @ 135 lbs.
          10 @ 225 lbs.
          8 @ 295 lbs.
          8 @ 345 lbs.
          6 @ 395 lbs.
          6 @ 415 lbs.
          6 @ 375 lbs.
          8 @ 325 lbs.
          8 @ 255 lbs.

* Knee Raises / Good Mornings
         10 / 8 @ 65 lbs.
         10 / 8 @ 65 lbs.
         10 / 8 @ 65 lbs.
         10 / 8 @ 65 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."