Author Topic: BigDaddy - Faster, Stronger!  (Read 178962 times)

Online BigDaddy

  • Senior Member
  • ****
  • Posts: 4340
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3180 on: October 16, 2018, 03:24:35 PM »
10/16/2018 - Run at Work

Ran 4.50 miles in 49:09, 10:55 per mile.   Finally got out for a run during work for the first time in 2 weeks.  It was slow, but at least I got out there and put some miles in. 

I havenít been regular enough with biking or running lately, so Iíve decided Iím just going to stick with the running for now and concentrate on getting back into running shape.  I will do that over the winter so that by next biking season, I should be ready to get back into it.
"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 #3181 on: October 17, 2018, 10:17:21 AM »
10/17/2018 Ė Day 3 of my 3 day split

Got to the Gym at 4:50 am.
 
 * Stretch

* Warm-up
         25 minutes Running on the track and Hitting the heavy bag.  3 laps running, 120 seconds on the bag, repeat.

* Barbell Bench Press
          15 @ 135 lbs.
          12 @ 155 lbs.
          10 @ 175 lbs.
          8 @ 185 lbs.
          8 @ 185 lbs.
          8 @ 185 lbs.
          8 @ 185 lbs.
          8 @ 165 lbs.
          10 @ 135 lbs.

* Prone Grip Barbell Curls
          12 @ 50 lbs.
          10 @ 70 lbs.
          8 @ 80 lbs.
          8 @ 80 lbs.
          8 @ 80 lbs.
          8 @ 70 lbs.
          10 @ 50 lbs.

* Sumo Barbell Deadlifts
          8 @ 135 lbs.
          8 @ 135 lbs.
          8 @ 185 lbs.
          6 @ 225 lbs.
          6 @ 225 lbs.
          6 @ 225 lbs.
          6 @ 225 lbs.
          8 @ 185 lbs.
          8 @ 135 lbs.

* Hammer Strength Incline Press
          15 @ 90 lbs.
          12 @ 120 lbs.
          10 @ 140 lbs.
          8 @ 160 lbs.
          8 @ 170 lbs.
          8 @ 170 lbs.
          8 @ 170 lbs.
          8 @ 140 lbs.
          10 @ 90 lbs.

* Dumbbell Curls: Cross Body/Hammer/Regular
          6 @ 20 lbs. / 6 @ 20 lbs. / 6 @ 20 lbs.
          5 @ 25 lbs. / 5 @ 25 lbs. / 5 @ 25 lbs.
          6 @ 20 lbs. / 6 @ 20 lbs. / 6 @ 20 lbs.
          6 @ 20 lbs. / 6 @ 20 lbs. / 6 @ 20 lbs.
         Done with no rest between different curls.

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

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

 * Stretch

Workout Totaled 1 hours and 42 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 #3182 on: October 19, 2018, 09:35:50 AM »

10/19/2018 Ė Day 1 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.

* Wide Grip Assisted Pullups
          12, 12, 10, 10, 8, 8, 8, 8, 8, 8, 8
          Man, I can feel these in my lats so much more than cable pulldowns.

* Overhead Dumbbell Triceps Extensions
          15 @ 40 lbs.
          12 @ 50 lbs.
          10 @ 60 lbs.
          8 @ 65 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs.
          8 @ 50 lbs.

* Flite Power Squat Machine
          15 @ 180 lbs.
          12 @ 360 lbs.
          10 @ 450 lbs.
          10 @ 540 lbs.
          8 @ 630 lbs.
          8 @ 720 lbs.
          6 @ 810 lbs.
          4 @ 900 lbs.
          6 @ 720 lbs.
          8 @ 540 lbs.
          8 @ 360 lbs.

 * Hammer Strength ISO Row, One arm at a time
          15 @ 115 lbs.
          12 @ 160 lbs.
          10 @ 205 lbs.
          8 @ 250 lbs.
          6 @ 275 lbs.
          6 @ 300 lbs.
          6 @ 255 lbs.
          8 @ 210 lbs.
          8 @ 165 lbs.

* Narrow Grip Bench Press
         15 @ 95 lbs.
         12 @ 115 lbs.
         10 @ 135 lbs.
         10 @ 155 lbs.
         8 @ 165 lbs.
         6 @ 175 lbs.
         6 @ 185 lbs.
         8 @ 155 lbs.
         8 @ 125 lbs.

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

* Stretch

Workout Totaled: 2 hours and 20 minutes.
"If you want something you have never had, you must be willing to do something you have never done."

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

Online BigDaddy

  • Senior Member
  • ****
  • Posts: 4340
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3183 on: October 21, 2018, 09:17:20 AM »
10/21/2018 Ė Workout with my Son

Got to the gym at 6:40 am.   

* Stretch

* Warmup
          21 minutes on the Arc Trainer.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 165 lbs.
          8 @ 185 lbs.
          6 @ 205 lbs.
          4 @ 220 lbs., 6 @ 195 lbs., 6 @ 175 lbs., 6 @ 155 lbs.

* Wide Grip Assisted Pullups
          8, 8, 8, 8, 8, 8

* Seated Leg Press Machine
          15 @ 150 lbs.
          15 @ 175 lbs.
          15 @ 200 lbs.
          15 @ 225 lbs.
          10 @ 250 lbs., 10 @ 200 lbs., 10 @ 150 lbs.

* Seated Dumbbell Press / Decline Crunches
          12 @ 35 lbs. / 15
          10 @ 40 lbs. / 15
          10 @ 45 lbs. / 15
          10 @ 50 lbs. / 15
          8 @ 55 lbs., 8 @ 45 lbs., 8 @ 35 lbs., 8 @ 30 lbs. / 15, 15, 15, 15

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

* Stretch

Workout totaled 1 hour and 33 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 #3184 on: October 22, 2018, 09:33:47 AM »
10/22/2018Ė 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, 2 minutes on the bag, repeat.

 * Standing Overhead Barbell Press
          15 @ 75 lbs.
          12 @ 85 lbs.
          10 @ 95 lbs.
          8 @ 105 lbs.
          8 @ 105 lbs.
          8 @ 105 lbs.
          8 @ 105 lbs.
          8 @ 95 lbs.
          10 @ 75 lbs.

 * Barbell Squats
          10 @ bar.
          10 @ 95 lbs.
          8 @ 135 lbs.
          8 @ 165 lbs.
          8 @ 185 lbs.
          6 @ 225 lbs.
          4 @ 245 lbs.
          3 @ 265 lbs.
          6 @ 225 lbs.
          8 @ 185 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 @ 120 lbs.
          8 @ 120 lbs.
          10 @ 90 lbs.

* Seated Dumbbell Overhead Press
          15 @ 30 lbs.
          12 @ 35 lbs.
          10 @ 40 lbs.
          10 @ 40 lbs.
          10 @ 40 lbs.
          10 @ 40 lbs.
          10 @ 35 lbs.
          10 @ 30 lbs.

* Barbell Shoulder Shrugs
          15 @ 135 lbs.
          12 @ 225 lbs.
          10 @ 275 lbs.
          8 @ 325 lbs.
          6 @ 375 lbs.
          6 @ 405 lbs.
          6 @ 405 lbs.
          8 @ 325 lbs.
          10 @ 225 lbs.

* Decline Crunches
         15, 15, 15, 15, 15
   
* 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

  • Senior Member
  • ****
  • Posts: 4340
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3185 on: October 23, 2018, 10:07:04 AM »
10/23/2018 Ė Workout with my Son

Got to the gym at 5:05 am.   

* Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Incline Barbell Press
          15 @ 105 lbs.
          12 @ 125 lbs.
          10 @ 145 lbs.
          8 @ 165 lbs., 6 @ 145 lbs., 6 @ 125 lbs., 6 @ 115 lbs.

* Seated Wide Grip Cable Rows
          15 @ 150 lbs.
          12 @ 190 lbs.
          8 @ 230 lbs.
          6 @ 250 lbs., 6 @ 210 lbs., 6 @ 170 lbs., 6 @ 150 lbs.
 
* Goblet Squats
          10 @ 40 lbs.
          10 @ 53 lbs.
          10 @ 62 lbs.
          10 @ 62 lbs., 10 @ 30 lbs., 10 @ bodyweight.

 * Overhead Dumbbell Press
          15 @ 30 lbs.
          12 @ 40 lbs.
          10 @ 45 lbs.
          8 @ 50 lbs., 8 @ 40 lbs., 6 @ 35 lbs., 6 @ 30 lbs.

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

* 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."

Online BigDaddy

  • Senior Member
  • ****
  • Posts: 4340
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3186 on: October 23, 2018, 05:33:37 PM »

10/23/2018 - Run at Work

Ran 4.05 miles in 43:02, 10:38 per mile.  Good run during lunch today.  My running buddy chased my out for a short run.  I was going to bail when someone scheduled a 1:00 meeting, but we got it done.
"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 #3187 on: October 24, 2018, 09:29:33 AM »
10/24/2018 Ė Day 3 of my 3 day split

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

* Warm-up
         36 minutes Running on the track and Hitting the heavy bag.  3 laps running, 120 seconds on the bag, repeat.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 155 lbs.
          10 @ 175 lbs.
          8 @ 195 lbs.
          6 @ 205 lbs.
          4 @ 215 lbs.
          3 @ 225 lbs.
          4 @ 205 lbs.
          6 @ 185 lbs.
          8 @ 165 lbs., 8 @ 135 lbs.

* Prone Grip Barbell Curls
          12 @ 50 lbs.
          10 @ 60 lbs.
          10 @ 70 lbs.
          8 @ 80 lbs.
          6 @ 90 lbs.
          6 @ 95 lbs.
          6 @ 80 lbs.
          8 @ 50 lbs.

* Hammer Strength Incline Press
          15 @ 90 lbs.
          12 @ 140 lbs.
          10 @ 170 lbs.
          8 @ 190 lbs.
          6 @ 200 lbs.
          5 @ 210 lbs.
          6 @ 190 lbs.
          6 @ 170 lbs.
          8 @ 140 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 @ 245 lbs.
          6 @ 215 lbs.
          8 @ 185 lbs.

 * 21ís EZ-Bar Curls / Dumbbell Chest Fly
          7, 7, 7 @ 30 lbs. / 12 @ 20 lbs.
          7, 7, 7 @ 40 lbs. / 12 @ 20 lbs.
          7, 7, 7 @ 40 lbs. / 12 @ 20 lbs.
          7, 7, 7 @ 40 lbs. / 12 @ 25 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 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

  • Senior Member
  • ****
  • Posts: 4340
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3188 on: October 26, 2018, 09:47:52 AM »
10/26/2018 Ė Day 1 of my 3 day split

Got to the gym at 5:15 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 Assisted Pullups
          8, 8, 8, 8, 8, 8, 8, 8, 8, 8, 8, 8
          30 seconds rest between sets, lats were on fire!

* Overhead Dumbbell Triceps Extensions
          15 @ 40 lbs.
          12 @ 50 lbs.
          10 @ 60 lbs.
          8 @ 65 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs.
          8 @ 60 lbs.
          10 @ 50 lbs.

* Flite Power Squat Machine
          10 @ 180 lbs.
          10 @ 270 lbs.
          10 @ 360 lbs.
          10 @ 450 lbs.
          10 @ 540 lbs.
          10 @ 630 lbs.
          10 @ 720 lbs.
          10 @ 810 lbs.
          7 @ 900 lbs.
          8 @ 720 lbs.
          8 @ 540 lbs.
          8 @ 360 lbs.

 * Hammer Strength ISO Row, One arm at a time
          15 @ 115 lbs.
          12 @ 160 lbs.
          10 @ 205 lbs.
          8 @ 250 lbs.
          6 @ 285 lbs.
          6 @ 310 lbs.
          6 @ 265 lbs.
          8 @ 215 lbs.
          8 @ 170 lbs.

* Narrow Grip Bench Press
         15 @ 105 lbs.
         12 @ 125 lbs.
         10 @ 145 lbs.
         8 @ 165 lbs.
         6 @ 185 lbs.
         6 @ 185 lbs.
         6 @ 155 lbs.
         8 @ 135 lbs.
         8 @ 115 lbs.

* Decline Crunches
         20, 20, 20, 20, 20
   
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled: 2 hours and 17 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 #3189 on: October 28, 2018, 12:10:09 PM »

10/28/2018 Ė Workout with my Son

Got to the gym at 6:50 am.   

* Stretch

* Warmup
          28 minutes running on the treadmill.

* Barbell Bench Press
          15 @ 135 lbs.
          12 @ 165 lbs.
          10 @ 195 lbs.
          6 @ 215 lbs., 6 @ 195 lbs., 6 @ 175 lbs., 6 @ 155 lbs., 6 @ 135 lbs.

* Wide Grip Assisted Pullups
          8, 8, 8, 8, 8

* Seated Leg Press Machine / Standing Calf Raise Machine
          20 @ 150 lbs. / 20 @ 140 lbs.
          15 @ 200 lbs. / 15 @ 180 lbs.
          15 @ 225 lbs. / 15 @ 200 lbs.
          10 @ 250 lbs., 10 @ 200 lbs., 10 @ 150 lbs. / 10 @ 220 lbs., 10 @ 160 lbs., 10 @ 120 lbs.

* Seated Dumbbell Press / Decline Crunches
          15 @ 35 lbs. / 20
          12 @ 40 lbs. / 20
          10 @ 45 lbs. / 20
          10 @ 50 lbs., 8 @ 40 lbs., 8 @ 35 lbs., 8 @ 30 lbs. / 105

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

* Stretch

Workout totaled 1 hour and 36 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 #3190 on: November 05, 2018, 09:39:44 AM »
11/4/2018 Ė Workout with my Son

Got to the gym at 6:05 am.   

* Stretch

* Warmup
          37 minutes running on the treadmill.

* Barbell Bench Press
          15 @ 135 lbs.
          12 @ 155 lbs.
          10 @ 175 lbs.
          10 @ 195 lbs., 8 @ 175 lbs., 8 @ 155 lbs., 8 @ 135 lbs.

* Wide Grip Assisted Pullups
          10, 10, 10, 10, 8, 8

* Leg Press, PWO
          20 @ 180 lbs.
          15 @ 270 lbs.
          15 @ 360 lbs.
          15 @ 450 lbs., 10 @ 360 lbs., 10 @ 270 lbs., 10 @ 180 lbs.

* Seated Dumbbell Press / Decline Crunches
          15 @ 35 lbs. / 20
          12 @ 40 lbs. / 20
          10 @ 45 lbs. / 20
          10 @ 50 lbs., 8 @ 40 lbs., 8 @ 35 lbs., 8 @ 30 lbs. / 110

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

* Stretch

Workout totaled 1 hour and 42 minutes.

11/5/2018 Ė Day 1 of my 3 day split

Got to the gym at 5:15 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 Assisted Pullups
          10, 10, 8, 6, 4, 6, 8, 8, 10

* Overhead Dumbbell Triceps Extensions
          15 @ 40 lbs.
          12 @ 50 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs.
          10 @ 50 lbs.

* Flite Power Squat Machine
          20 @ 180 lbs.
          15 @ 270 lbs.
          15 @ 360 lbs.
          12 @ 450 lbs.
          10 @ 540 lbs.
          8 @ 630 lbs.
          6 @ 720 lbs.
          6 @ 720 lbs.
          8 @ 540 lbs., 8 @ 450 lbs., 8 @ 360 lbs., 8 @ 270 lbs.

 * Seated Dual Handle Cable Rows
          15 @ 110 lbs.
          12 @ 130 lbs.
          10 @ 150 lbs.
          8 @ 170 lbs.
          8 @ 190 lbs.
          6 @ 210 lbs.
          6 @ 210 lbs.
          8 @ 170 lbs.
          8 @ 150 lbs., 8 @ 130 lbs., 8 @ 110 lbs.

* Narrow Grip Bench Press
         15 @ 95 lbs.
         12 @ 115 lbs.
         10 @ 135 lbs.
         8 @ 155 lbs.
         8 @ 175 lbs.
         6 @ 185 lbs.
         6 @ 185 lbs.
         8 @ 155 lbs.
         8 @ 135 lbs., 8 @ 115 lbs., 8 @ 95 lbs.

* Decline Crunches / Reverse Dual Handle Lat Pulldowns
         15 / 10 @ 50 lbs.
         15 / 10 @ 70 lbs.
         15 / 10 @ 70 lbs.
         15 / 10 @ 70 lbs.
         15
   
* 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

  • Senior Member
  • ****
  • Posts: 4340
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3191 on: November 06, 2018, 10:23:22 AM »
11/6/2018 Ė Spinning at Home

Rode 25.4 miles in 1:19:25 on the spin bike at home.  Needed to be at home this morning, and my son couldnít make the gym today.  Iíve really backslid fitness and weight wise the past 5-6 months, and need to get back on track.  Itís time to stop making excuses and just get it done!
"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 #3192 on: November 07, 2018, 01:35:52 PM »

11/7/2018Ė 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, 2 minutes on the bag, repeat.

 * Standing Overhead Barbell Press
          15 @ 75 lbs.
          12 @ 85 lbs.
          10 @ 95 lbs.
          8 @ 105 lbs.
          6 @ 115 lbs.
          5 @ 125 lbs.
          6 @ 115 lbs.
          8 @ 105 lbs.
          8 @ 95 lbs.
          10 @ 75 lbs.

 * Barbell Squats
          8 @ bar.
          8 @ 95 lbs.
          8 @ 135 lbs.
          8 @ 165 lbs.
          8 @ 185 lbs.
          8 @ 205 lbs.
          6 @ 225 lbs.
          6 @ 245 lbs.
          4 @ 265 lbs.
          3 @ 275 lbs.
          4 @ 245 lbs.
          6 @ 215 lbs.
          8 @ 185 lbs.
          8 @ 135 lbs.

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

* Seated Dumbbell Overhead Press
          15 @ 30 lbs.
          12 @ 40 lbs.
          10 @ 45 lbs.
          8 @ 50 lbs.
          7 @ 50 lbs.
          8 @ 45 lbs.
          8 @ 45 lbs.
          8 @ 40 lbs.
          10 @ 35 lbs.
          10 @ 30 lbs.

* Barbell Shoulder Shrugs
          15 @ 135 lbs.
          12 @ 225 lbs.
          10 @ 315 lbs.
          8 @ 365 lbs.
          8 @ 365 lbs.
          8 @ 365 lbs.
          8 @ 315 lbs.
          8 @ 275 lbs.
          10 @ 225 lbs.

* Knee Raises / Good Mornings
         10 / 10
         10 / 10
         10 / 10
         10 / 10
         10 / 10
 
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 hour and 10 minutes.

11/07/2018 - Run at Work

Ran 4.10 miles in 45:44, 11:09 per mile.  Decent run today.  Between travel and work, my running has been very inconsistent.   I need to fix that somehow.
"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 #3193 on: November 08, 2018, 09:13:21 AM »
11/08/2018 Ė Fullbody Workout

Got to the gym at 5:10 am.   

My son strained his back running cross county on Monday, so Iím giving him time to heal, so Iím solo for this Thursday.

* Stretch

* Warmup
          45 minutes running on the Arc Trainer.

* Hammer Strength Incline Press, PWO
          15 @ 120 lbs.
          12 @ 160 lbs.
          10 @ 180 lbs.
          7 @ 200 lbs.
          6 @ 210 lbs., 6 @ 180 lbs., 6 @ 150 lbs., 6 @ 120 lbs.

* Seated Wide Grip Cable Rows
          15 @ 150 lbs.
          12 @ 170 lbs.
          10 @ 190 lbs.
          8 @ 210 lbs.
          6 @ 230 lbs., 6 @ 190 lbs., 6 @ 150 lbs., 6 @ 130 lbs.

* Seated Leg Press Machine / Standing Calf Raise Machine
          15 @ 125 lbs. / 15 @ 100 lbs.
          15 @ 150 lbs. / 15 @ 100 lbs.
          15 @ 150 lbs. / 15 @ 100 lbs.
          15 @ 150 lbs. / 15 @ 100 lbs.
          15 @ 150 lbs. / 15 @ 100 lbs.

* Standing Overhead Barbell Press
          15 @ 65 lbs.
          12 @ 85 lbs.
          10 @ 95 lbs.
          8 @ 105 lbs.
          6 @ 115 lbs., 6 @ 95 lbs., 6 @ 75 lbs., 6 @ 65 lbs.

* Decline Crunches / Russian Twists
         10 / 10
         10 / 10
         10 / 10
         8 / 8
         8 / 8

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

* Stretch

Workout totaled 1 hour and 42 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 #3194 on: November 08, 2018, 01:53:23 PM »
11/08/2018 - Run at Work

Ran 4.10 miles in 45:30, 11:06 per mile.  Holy cow, 2 days of running in a row...  Decent run today.  Weather was a little on the cool side, but not bad.   If I can get in 3 or more runs a week, I should be able to start building my endurance and speed back up. 
"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."