Author Topic: BigDaddy - Faster, Stronger!  (Read 179225 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #3165 on: September 13, 2018, 09:12:25 AM »
9/13/2018 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 @ 60 lbs.
          10 @ 65 lbs.
          8 @ 70 lbs., 6 @ 60 lbs., 6 @ 50 lbs., 6 @ 45 lbs.

* Seated Wide Grip Cable Rows
          12 @ 150 lbs.
          10 @ 197.5 lbs.
          8 @ 245 lbs.
          5 @ 285 lbs., 6 @ 237.5 lbs., 6 @ 197.5 lbs., 6 @ 157.5 lbs.
 
* Hex Bar Deadlifts
          10 @ 145 lbs.
          10 @ 195 lbs.
          8 @ 215 lbs.
          8 @ 235 lbs., 6 @ 195 lbs., 6 @ 165 lbs., 6 @ 145 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.

* Hollow Spoon Crunches /Glute Bridges
         8 / 8
         8 / 8
         8 / 8
         8 / 8

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

* Stretch

Workout totaled 1 hour 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 #3166 on: September 25, 2018, 09:37:39 AM »
9/25/2018 Ė Workout with my Son

Got to the gym at 5:05 am.   

* Stretch

* Warmup
          21 minutes on the Arc Trainer.

* Incline Dumbbell Press
          15 @ 40 lbs.
          12 @ 50 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs., 8 @ 50 lbs., 8 @ 40 lbs., 8 @ 35 lbs.

* Seated Wide Grip Cable Rows
          15 @ 150 lbs.
          12 @ 190 lbs.
          10 @ 210 lbs.
          8 @ 230 lbs., 6 @ 190 lbs., 6 @ 150 lbs., 6 @ 130 lbs.
 
* 12Ē Box Squats
          8 @ 45 lbs.
          8 @ 45 lbs.
          8 @ 45 lbs.
          8 @ 45 lbs.
          8 @ 45 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 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 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 #3167 on: September 26, 2018, 09:37:03 AM »

9/26/2018Ė 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.

 * Standing Overhead Barbell Press
          15 @ 65 lbs.
          12 @ 85 lbs.
          10 @ 95 lbs.
          8 @ 105 lbs.
          7 @ 115 lbs.
          6 @ 120 lbs.
          6 @ 115 lbs.
          6 @ 105 lbs.
          8 @ 95 lbs.
          8 @ 85 lbs.
          8 @ 90 lbs.

 * Barbell Squats
          8 @ bar.
          8 @ 95 lbs.
          8 @ 135 lbs.
          8 @ 165 lbs.
          6 @ 195 lbs.
          6 @ 215 lbs.
          4 @ 235 lbs.
          4 @ 245 lbs.
          4 @ 255 lbs.
          3 @ 265 lbs.
          4 @ 235 lbs.
          4 @ 205 lbs.
          6 @ 175 lbs.
          8 @ 135 lbs.

* Machine Rear Delt Flys
          15 @ 70 lbs.
          12 @ 90 lbs.
          10 @ 110 lbs.
          8 @ 120 lbs.
          8 @ 120 lbs.
          8 @ 120 lbs.
          8 @ 100 lbs.
          10 @ 80 lbs.

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

* Barbell Shoulder Shrugs
          12 @ 135 lbs.
          10 @ 225 lbs.
          8 @ 295 lbs.
          8 @ 345 lbs.
          6 @ 395 lbs.
          6 @ 425 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 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 #3168 on: September 27, 2018, 09:06:44 AM »
9/27/2018 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 @ 155 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., 6 @ 90 lbs.

* Seated Dumbbell Press / Decline Crunches / Twisting Decline Crunches
          12 @ 40 lbs. / 8 / 6 each side
          10 @ 50 lbs. / 8 / 6 each side
          8 @ 60 lbs. / 8 / 6 each side
          8 @ 60 lbs., 6 @ 50 lbs., 6 @ 40 lbs., 6 @ 35 lbs. / (6 / 4 each side) * 4

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

* Stretch

Workout totaled 1 hour and 16 minutes.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #3169 on: September 28, 2018, 09:18:55 AM »
9/28/2018 Ė Day 3 of my 3 day split

Got to the Gym at 4:55 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 @ 165 lbs.
          8 @ 185 lbs.
          6 @ 205 lbs.
          4 @ 215 lbs.
          3 @ 220 lbs.
          6 @ 205 lbs.
          6 @ 195 lbs.
          6 @ 185 lbs.
          8 @ 165 lbs., 8 @ 135 lbs.

* Dumbbell Concentration Curls
          12 @ 30 lbs.
          10 @ 40 lbs.
          8 @ 45 lbs.
          6 @ 50 lbs.
          4 @ 55 lbs.
          6 @ 45 lbs.
          8 @ 35 lbs.

* Incline Barbell Press
          12 @ 95 lbs.
          10 @ 115 lbs.
          8 @ 135 lbs.
          6 @ 145 lbs.
          6 @ 155 lbs.
          4 @ 165 lbs.
          6 @ 145 lbs.
          6 @ 135 lbs.
          6 @ 125 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 @ 265 lbs.
          4 @ 285 lbs.
          3 @ 305 lbs.
          4 @ 275 lbs.
          6 @ 235 lbs.
          8 @ 185 lbs., 8 @ 135 lbs.

* Prone Grip Bicep Curls / Dumbbell Chest Flys
          10 @ 55 lbs. / 10 @ 20 lbs.
          8 @ 75 lbs. / 8 @ 30 lbs.
          6 @ 85 lbs. / 8 @ 35 lbs.
          4 @ 95 lbs. / 6 @ 40 lbs.
          4 @ 95 lbs. / 6 @ 45 lbs.
          8 @ 75 lbs. / 8 @ 35 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 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 #3170 on: October 01, 2018, 02:17:41 PM »
10/01/2018 - Run at Work

Ran 5.25 miles in 57:44, 11:00 per mile.  Good run today.  First outdoor run in a few weeks, so I didnít try and do anything crazy.  I need to get back into a decent running schedule.  Things have been way too crazy as of late. 
"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 #3171 on: October 02, 2018, 08:55:57 AM »
10/2/2018 Ė Spinning at Home

Rode 20.5 miles in 1:03:04 on the spin bike at home.  The gym was still closed today from the fire in locker room on Sunday.  They say they it should be open tomorrow
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #3172 on: October 02, 2018, 04:58:39 PM »
10/02/2018 - Run at Work

Ran 4.65 miles in 50:11, 10:48 per mile.  Good run again today.  It was rather damp out there today.  Not raining, but misting the whole time, and lots of puddles to run through. 
"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 #3173 on: October 03, 2018, 08:43:44 AM »
10/3/2018 Ė Day 1 of my 3 day split

Got to the gym at 5:00 am. 

The gym re-opened today after the fire that broke out in menís locker room on Sunday.   The locker room is still closed, but the rest of the gym is open.

* 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 @ 90 lbs.
          10 @ 110 lbs.
          8 @ 130 lbs.
          8 @ 150 lbs.
          6 @ 170 lbs.
          6 @ 170 lbs.
          6 @ 170 lbs.
          6 @ 150 lbs., 6 @ 130 lbs., 6 @ 110 lbs.

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

* Flite Power Squat Machine, PWO
          10 @ 180 lbs.
          10 @ 270 lbs.
          8 @ 360 lbs.
          8 @ 450 lbs.
          6 @ 540 lbs.
          6 @ 630 lbs.
          6 @ 720 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.
          6 @ 170 lbs.
          6 @ 190 lbs.
          6 @ 190 lbs.
          6 @ 150 lbs., 6 @ 130 lbs., 6 @ 110 lbs.

* Narrow Grip Bench Press
         12 @ 95 lbs.
         10 @ 125 lbs.
         8 @ 145 lbs.
         6 @ 165 lbs.
         6 @ 175 lbs.
         6 @ 185 lbs.
         6 @ 165 lbs., 6 @ 145 lbs., 6 @ 125 lbs., 6 @ 105 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 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 #3174 on: October 05, 2018, 09:53:01 AM »
10/4/2018 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.
          5 @ 205 lbs., 6 @ 185 lbs., 6 @ 165 lbs., 6 @ 145 lbs.

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

* Bodyweight Squats
          10, 10, 10, 10, 10

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

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

* Stretch

Workout totaled 1 hour and 17 minutes.


10/5/2018Ė Day 2 of my 3 day split

Got to the gym at 5:00 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 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 105 lbs.
          6 @ 115 lbs.
          5 @ 125 lbs.
          6 @ 115 lbs.
          6 @ 115 lbs.
          6 @ 105 lbs.
          6 @ 95 lbs., 8 @ 75 lbs.

 * Barbell Squats
          8 @ bar.
          8 @ 95 lbs.
          8 @ 135 lbs.
          8 @ 165 lbs.
          6 @ 195 lbs.
          6 @ 215 lbs.
          6 @ 235 lbs.
          4 @ 255 lbs.
          3 @ 275 lbs.
          4 @ 245 lbs.
          6 @ 215 lbs.
          6 @ 185 lbs., 6 @ 135 lbs.

* Machine Rear Delt Flys
          12 @ 70 lbs.
          10 @ 90 lbs.
          8 @ 110 lbs.
          6 @ 130 lbs.
          6 @ 130 lbs.
          6 @ 130 lbs.
          6 @ 130 lbs.
          8 @ 110 lbs., 8 @ 90 lbs.

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

* Barbell Shoulder Shrugs
          12 @ 135 lbs.
          10 @ 225 lbs.
          8 @ 295 lbs.
          8 @ 345 lbs.
          6 @ 395 lbs.
          6 @ 425 lbs.
          4 @ 445 lbs.
          6 @ 395 lbs.
          6 @ 325 lbs.
          8 @ 225 lbs.

* Decline Crunches / Twisting Decline Crunches
         6 / 4 each side
         6 / 4 each side
         6 / 4 each side
         6 / 4 each side
         6 / 4 each side
   
* 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 #3175 on: October 10, 2018, 09:05:40 AM »
10/9/2018 Ė Workout with my Son

Got to the gym at 5:05 am.   

* Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Incline Dumbbell Press
          15 @ 40 lbs.
          12 @ 50 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs., 8 @ 50 lbs., 8 @ 40 lbs., 8 @ 35 lbs.

* Seated Wide Grip Cable Rows
          15 @ 150 lbs.
          12 @ 190 lbs.
          10 @ 210 lbs.
          8 @ 230 lbs., 6 @ 190 lbs., 6 @ 150 lbs., 6 @ 130 lbs.
 
* Seated Leg Press Machine
          12 @ 150 lbs.
          10 @ 200 lbs.
          10 @ 225 lbs.
          8 @ 250 lbs., 8 @ 200 lbs., 8 @ 175 lbs., 8 @ 150 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 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 1 hour and 15 minutes.

10/10/2018 Ė Day 3 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.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 155 lbs.
          8 @ 175 lbs.
          8 @ 185 lbs.
          6 @ 195 lbs.
          4 @ 205 lbs.
          4 @ 210 lbs.
          6 @ 195 lbs.
          6 @ 175 lbs.
          8 @ 155 lbs., 8 @ 135 lbs.

* Prone Grip Barbell Curls
          12 @ 50 lbs.
          10 @ 70 lbs.
          8 @ 80 lbs.
          6 @ 90 lbs.
          4 @ 100 lbs.
          4 @ 100 lbs.
          6 @ 80 lbs.
          6 @ 70 lbs., 8 @ 50 lbs.

* Hammer Strength Incline Press
          10 @ 90 lbs.
          8 @ 110 lbs.
          8 @ 130 lbs.
          6 @ 150 lbs.
          6 @ 170 lbs.
          4 @ 180 lbs.
          4 @ 180 lbs.
          6 @ 160 lbs.
          6 @ 140 lbs.
          6 @ 120 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
          8 @ 135 lbs.
          8 @ 135 lbs.
          8 @ 185 lbs.
          8 @ 215 lbs.
          6 @ 235 lbs.
          6 @ 235 lbs.
          6 @ 235 lbs.
          6 @ 215 lbs.
          8 @ 185 lbs.

* Dumbbell Preacher Curls / Dumbbell Chest Flys
          10 @ 20 lbs. / 10 @ 20 lbs.
          8 @ 25 lbs. / 8 @ 25 lbs.
          8 @ 30 lbs. / 8 @ 30 lbs.
          6 @ 35 lbs. / 6 @ 35 lbs.
          8 @ 25 lbs. / 8 @ 25 lbs.

* Paused Decline Crunches
         8, 8, 8, 8, 8, 8

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

 * Stretch

Workout Totaled 2 hours 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 #3176 on: October 11, 2018, 08:40:17 AM »
10/11/2018 Ė Workout with my Son

Got to the gym at 5:05 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.

* 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.

* 12Ē Box Squats
          10 @ bodyweight
          10 @ 17 lbs. kettle bell.
          8 @ 26 lbs. kettle bell.
          8 @ 26 lbs. kettle bell.
          10 @ bodyweight

* Seated Dumbbell Press / Paused Decline Crunches
          12 @ 30 lbs. / 12
          10 @ 40 lbs. / 12
          10 @ 50 lbs. / 12
          7 @ 55 lbs., 6 @ 45 lbs., 6 @ 35 lbs., 6 @ 30 lbs. / 10, 10, 10, 10, 10

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

* Stretch

Workout totaled 1 hour 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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  • BigDaddy is in the house
  • Height: 6'6"
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Re: BigDaddy - Faster, Stronger!
« Reply #3177 on: October 12, 2018, 09:16:54 AM »
10/13/2018 Ė Day 1 of my 3 day split

Got to the gym at 4:55 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 Assisted Pullups
          8 @ -160 lbs.
          8 @ -160 lbs.
          8 @ -160 lbs.
          7 @ -160 lbs.
          6 @ -160 lbs.
          6 @ -160 lbs.
          8 @ -175 lbs.
          8 @ -175 lbs.
          8 @ -190 lbs.

* Overhead Dumbbell Triceps Extensions
          12 @ 30 lbs.
          10 @ 40 lbs.
          10 @ 50 lbs.
          8 @ 60 lbs.
          8 @ 65 lbs.
          8 @ 65 lbs.
          8 @ 55 lbs., 8 @ 45 lbs., 8 @ 35 lbs.

* Leg Press Machine, PWO
          10 @ 180 lbs.
          10 @ 270 lbs.
          10 @ 360 lbs.
          8 @ 450 lbs.
          8 @ 520 lbs.
          6 @ 570 lbs.
          8 @ 480 lbs.
          8 @ 390 lbs., 8 @ 300 lbs., 8 @ 210 lbs., 8 @ 120 lbs.
* Hammer Strength ISO Row, One arm at a time
          12 @ 90 lbs.
          10 @ 135 lbs.
          10 @ 180 lbs.
          8 @ 225 lbs.
          6 @ 250 lbs.
          6 @ 250 lbs.
          8 @ 205 lbs.
          8 @ 160 lbs., 8 @ 115 lbs.

* Narrow Grip Bench Press
         12 @ 95 lbs.
         10 @ 125 lbs.
         10 @ 145 lbs.
         8 @ 155 lbs.
         8 @ 165 lbs.
         6 @ 175 lbs.
         8 @ 155 lbs.
         8 @ 135 lbs., 8 @ 115 lbs., 8 @ 95 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 hours 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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  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3178 on: October 15, 2018, 10:11:02 AM »
10/14/2018 Ė Workout with my Son

Got to the gym at 6:45 am.   

* Stretch

* Warmup
          21 minutes on the Arc Trainer.

* Incline Dumbbell Press
          15 @ 45 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          7 @ 70 lbs., 6 @ 60 lbs., 6 @ 50 lbs., 6 @ 40 lbs.

* Seated Wide Grip Cable Rows
          15 @ 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.
          10 @ 360 lbs.
          8 @ 450 lbs.
          8 @ 540 lbs., 8 @ 450 lbs., 8 @ 360 lbs., 8 @ 270 lbs., 8 @ 180 lbs., 8 @ 90 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.

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

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

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

* Stretch

Workout totaled 1 hour and 23 minutes.

10/15/2018Ė 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, 2 minutes on the bag, repeat.

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

 * Barbell 16Ē Box Squats
          8 @ bar.
          8 @ 95 lbs.
          8 @ 115 lbs.
          6 @ 135 lbs.
          6 @ 145 lbs.
          6 @ 155 lbs.
          6 @ 165 lbs.
          4 @ 175 lbs.
          3 @ 185 lbs.
          4 @ 165 lbs.
          6 @ 145 lbs.
          8 @ 125 lbs.
          8 @ 105 lbs.

* Machine Rear Delt Flys
          12 @ 70 lbs.
          10 @ 90 lbs.
          8 @ 110 lbs.
          8 @ 120 lbs.
          8 @ 120 lbs.
          8 @ 120 lbs.
          8 @ 120 lbs.
          8 @ 100 lbs.
          10 @ 80 lbs.

* Hammer Strength Overhead Press
          10 @ 90 lbs.
          10 @ 110 lbs.
          8 @ 130 lbs.
          6 @ 140 lbs.
          6 @ 150 lbs.
          6 @ 130 lbs.
          8 @ 110 lbs.
          8 @ 90 lbs.

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

* Paused Decline Crunches
         10, 10, 10, 10, 10
   
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 hour and 14 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: 4342
  • BigDaddy is in the house
  • Height: 6'6"
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Re: BigDaddy - Faster, Stronger!
« Reply #3179 on: October 16, 2018, 09:19:18 AM »
10/16/2018 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 @ 155 lbs.

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

* Goblet Squats
          10 @ 40 lbs.
          10 @ 40 lbs.
          10 @ 40 lbs.
          10 @ 40 lbs., 10 @ bodyweight.

* Seated Dumbbell Press / Paused Decline Crunches
          12 @ 35 lbs. / 12
          10 @ 40 lbs. / 12
          10 @ 45 lbs. / 12
          8 @ 50 lbs., 8 @ 40 lbs., 8 @ 35 lbs., 8 @ 30 lbs. / 10, 10, 10, 10, 10

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

* Stretch

Workout totaled 1 hour and 12 minutes.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."