Author Topic: BigDaddy - Faster, Stronger!  (Read 178457 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #45 on: April 21, 2012, 12:06:10 PM »
4/21/2012 Ė Day 1 of my 4 day split

Got to the Gym at 6:30am.   Slept in a tiny bit this morning.  Iím a little sore from a the yard work the past 2 days.  Itís funny how you can go into the gym and throw around hundereds of pounds, but working on the yard for several hours makes you sore in a whole different way.

 * Stretch

* Cardio
          1 mile warm-up running on the track Ė 8:30 mile.
          25 minutes alternating punching the heavy bag, and running laps on the track
          4 * sprint lap/1 walking lap
          38 minutes total cardio

* Wide grip cable pull downs
          10@120
          10@140
          8@160
          8@180
          8@200
          8@210 :)
          7@210 :)
          8@200
          8@200 :)
          8@190 

 * Shoulder width grip ez-bar curls
          10@60         
          8@70
          8@80
          8@90
          8@90
          8@100 :)
          8@90
          8@90
          8@90

* Narrow, Prone grip Pulldowns
          10@140
          8@160
          8@180
          8@200 
          8@190 
          8@190
          8@190 :)
          8@190 :)

* Core Work
          Decline Bench Sit-ups Ė 4 sets of 30 with 35lb plate
          Decline Bench Russian Twists Ė 6 sets of 20 with 35lb plate

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@135
          10@190
          10@190
          10@190
          10@190
          10@190
          10@190

* Incline bench dumbbell curls (bodyhard curls)
          10@20
          8@30
          8@35
          8@35
          8@35 :)
          8@35 :)

* Bent Over Barbell Rows
          10@135
          8@155
          8@175
          8@195
          8@205
          8@215
          8@220 :)
          8@215 :)
          8@215 :)
          8@205 :)

* Stretched

* Pullups
          4, 3

Workout Totaled 2 hours and 30 minutes.

Weighed in at 230 after the workout.
 
Another great workout today.  Even though I was sore from all the yard work, I made several gains in weight and reps.   Iím noticing a big difference in the definition, and height of my biceps in the past several months, and my lats are noticeably wider as well.  Very happy with the progress!
"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 #46 on: April 23, 2012, 10:04:59 AM »
4/23/2012 Ė Day 2 of my 4 day split

Got to the Gym at 6:30am.   Hard to drag myself out of bed on this cold rainy morning, but I eventually got there!

* Stretch

* Cardio
          27 minutes on the step mill

* Barbell Bench Press
          10 @ bar
          10 @ 135
          8 @ 185
          8 @ 205
          8 @ 225
          8 @ 230
          8 @ 230 :)
          8 @ 230 :)
          8 @ 225
          7 @ 225
          10 @ 135
         
Ab Work, Leg Raises/Knee Raises
          18/18
          18/18
          18/18
          18/18
          18/18

* Incline Dumbbell Press
          10 @ 50
          10 @ 60
          10 @ 70
          9 @ 75
          0 @ 80
          0 @ 75
          10 @ 70
          10 @ 70
          10 @ 70
          10 @ 70

* Straight Leg Dead Lifts
          15@bar
          10@135
          10@185
          8@235
          8@255
          8@275
          8@295
          8@305 :)
          8@315 :)
          10@185

* Incline Dumbbell Chest Flys
           10@30
           10@40
           8@45
           8@50
           8@55
           8@55
           8@55

* Chest Dips
          10 Ė Assisted
          9,9,8,8,8 Ė Unassisted

* Pushups / Decline Situps
          12/12
          12/12
          12/12
          12/12
          12/12
          12/12

* Stretch

Workout Totaled 2 hours  10 minutes.

Weighed in at 231lbs after the workout.

Good workout today, made some more gains on the bench.  Not sure what happen in the incline dumbbell presses.  I missed with the 80ís twice, and then the 75ís wouldnít go up either, so I dropped back to the 70ís and upped the reps.   
"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 #47 on: April 24, 2012, 10:00:19 AM »
4/24/2012 Ė Day 3 of my 4 day split

Got to the Gym at 6:15am.  Leg day today, and then Iím going to go running this afternoon!

* Stretch

* Cardio
          30 minutes on ellipse machine

* Skull Crushers
          10 @ 40
          10 @ 50
          8 @ 60
          8 @ 70
          8 @ 60
          8 @ 60
          8 @ 60
          10 @ 50
          All the pulley stacks were in use, so I did skull crushers instead today.
           
* Barbell Squats
          12@nothing
          12@bar
          10@95
          8@135
          8@155
          8@165
          8@175
          8@185
          8@195
          8@205
          8@215 :)
          8@215 :)
          8@195 :)

          10@155

* Core Work
          Decline Bench Sit-ups Ė 4 sets of 30 with 35lb plate
          Decline Bench Russian Twists Ė 6 sets of 20 with 35lb plate

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          8 @ 55
          8 @ 65
          8 @ 70
          8 @ 75
          8 @ 75 :)
          8 @ 75 :)
          8 @ 75 :)

   
* Calf Extensions on Icarian seated incline machine
          12 @ 300
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400

* Close Grip Bench Press
          10 @ bar
          10 @ 135
          8 @ 155
          8 @ 175
          8 @ 195
          8 @ 205
          8 @ 215 :)
          8 @ 205
          8 @ 195

* Leg Press Machine, plate weight only
            10 @ 180
            10 @ 270
            8 @ 360
            8 @ 450
            8 @ 540
            8 @ 590
            8 @ 540
            8 @ 540

* Lower Back Extensions
          10 + 50lbs
          10 + 60lbs
          10 + 60lbs
          10 + 70lbs
          10 + 70lbs
          10 + 70lbs

          I started using a barbell here instead of a plate to get more weight.

* Stretch

Workout Totaled 2 hours and 40 minutes

Weighed in at 230 after the workout.    My weight is going down very slowly, but Iím noticing changes in my upper body definition, and Iím starting to get some definition now in the legs as well.  Very happy with the progress so far.

Good workout today.   Made some gains on the squats and a couple of other exercies, and felt good and strong the whole workout. 
"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 #48 on: April 24, 2012, 04:34:09 PM »
4/24/2012 Ė Run During Lunch

Ran 5.15 miles in 45:28.  Another 12 seconds off my best time on this loop.   We started out with a sub 9 minute mile for the first mile and kept it up the whole time.  Was a beautiful day for a run.  Itís funny how I run faster if I have my leg day on the same day as the run!

8:49 miles, getting faster! :)
"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 #49 on: April 25, 2012, 10:00:19 AM »
4/25/2012 Ė Day 4 of my 4 day split

Got to the Gym at 6:25.  Just wanted to sleep in this morning, but I eventually dragged my lazy ass out of bed and hit the gym.  The iron doesnít care if you are a little late, just that you show up to do battle!

 Stretch

* Cardio
          1 mile warm-up running on the track Ė 8:01 mile.  So close to getting back under 8 min/mile
          23 minutes alternating punching the heavy bag, and running laps on the track
          4 * sprint lap/1 walking lap
          35 minutes total cardio

* Seated Dumbbell Shoulder Press
          10@40
          10@50
          10@60
          10@65
          0@70 :( almost got them up, but just wouldnít go.
          11@65
          10@65
          9@65
          8@65

* Upright Barbell Rows
          10@65
          10@85
          8@105
          8@115
          8@125
          7@135 :)
          8@130 :)
          8@125 :)

       
* Ab Work, Leg Raises/Knee Raises
          18/18 
          18/18
          18/18
          18/18
          18/18

* Standing Side Dumbbell Raises
          10@25
          10@30
          8@35
          8@40
          7@40 :)
          8@35
       
* Standing Front Dumbbell Raises
          10@25
          10@30
          8@35
          8@40
          7@40 :)
          8@35

* Rear Deltoid Machine
          10@120
          8@140
          8@160
          8@180 :) 
          7@180 :) 

          8@160

* Barbell Shoulder Shrugs
          12@225
          10@315
          8@405
          8@495
          8@515
          8@535
          8@545 :)
          8@555 :)
          8@535 :)

          12@405
          Straps at 315, Belt at 495.

* Standing Barbell Shoulder Presses (Rockyís, alternating in front and behind the head.)
          14@bar
          12@65
          10@85
          8@95
          8@105
          8@110
          8@115
          7@105
          8@85


 Stretched

Workout Totaled 2 hours and 15 minutes.

Weighed in at 228 after the workout.   New low.  At my morning weigh-in, I was 231, so only one more pound to go to hit my goal.

Good workout overall today.  Iím a little bummed about not getting the 70ís up on the overhead press, but not a big deal.  Made some good gains in other areas.
"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."

Offline hochspeyer

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Re: BigDaddy - Faster, Stronger!
« Reply #50 on: April 25, 2012, 01:34:56 PM »
Nice new avi! :ninja:
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Visit bb.com to see my signature telling you to visit the Iron-Sanctuary forums :ninja:

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #51 on: April 26, 2012, 03:18:11 PM »
4/26/2012 Ė Run During Lunch

Ran 5.15 miles in 44:22.  Holy crap we were flying today. ;D Thatís 66 seconds faster than Tuesday, which was my previous best time.   Weather was awesome, and we just kept getting faster the whole run.   I ran the last mile in 8:09, which beats my best mile while distance running by almost 30 seconds.

Averaged 8:37 per mile.   Extremely happy with the run today :)
"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 #52 on: April 27, 2012, 09:58:38 AM »
4/27/2012 Ė Day 1 of my 4 day split

Got to the Gym at 6:25am.   I really need to get back into the 6:00 grove, Iím getting into work pretty late.  Feel good this morning, rested and strong.

 * Stretch

* Cardio
          26 minutes on the ellipse machine, plan on running again this afternoon, have a 5k race on Sunday that I want to kick butt at.

* Wide grip cable pull downs
          10@120
          8@160
          8@180
          8@200
          8@210
          7@210 
          8@200
          8@200 
          8@200 :)

 * Shoulder width grip ez-bar curls
          10@60         
          8@80
          8@90
          8@100
          7@100 :)
          8@90
          8@90
          8@90

* Narrow, Prone grip Pulldowns
          8@160
          8@180
          8@200 
          8@210 :)
          8@200 :)
          8@200 :)
          8@190 :)


* Core Work
          Decline Bench Sit-ups Ė 4 sets of 30 with 35lb plate
          Decline Bench Russian Twists Ė 6 sets of 20 with 35lb plate

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@135
          10@190
          10@200
          10@200
          10@200
          10@200
          10@200


* Incline bench dumbbell curls (bodyhard curls)
          10@25
          8@30
          8@35
          8@35
          7@35
          8@30

* Flite Plate Loaded Standing Squat Machine
          15@machine
          15@90
          15@180
          15@270
          15@360
          15@360

* Bent Over Barbell Rows
          10@135
          8@185
          8@205
          8@215
          8@225 :)
          7@225 :)

          8@215
          8@205

* Stretched

Workout Totaled 2 hours and 20 minutes.

Weighed in at 229 after the workout.
 
Excellent workout today.  Made some gains on weights and reps.   I decided to add some high rep leg work today to help with my squats.  I can go nice and deep on this machine since I donít have to worry about balance.  I think it will help with my flexibility and getting out of the hole.  Iíll keep this in day 1 for a while and see if it helps out.
"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 #53 on: April 27, 2012, 01:27:17 PM »
4/27/2012 Ė Run During Lunch

Ran 5.15 miles in 44:02.  Third run this week and we kicked butt!   I was trying to get in a little extra running to be ready for the 5K this weekend, and I turned in my best time ever for this distance.   We were more consistent than yesterday on the speed.   After the first mile we settled in 8:25 or pace and stayed there for 4 miles.  8:33 miles on average, thatís my best pace for any distance so far!
"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."

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Re: BigDaddy - Faster, Stronger!
« Reply #54 on: April 27, 2012, 08:04:13 PM »
Brian you are in full-on Beast Mode.

I'm late for work every day too because of my training.  Not a single phuck is given.   8)
Powerlifting Meet Bests:

2018.04.28:  620 Squat, 345 Bench, 615 Dead   |  1580 Total
2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
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Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #55 on: April 28, 2012, 09:52:12 AM »
4/28/2012 Ė Day 2 of my 4 day split

Got to the Gym at 6:15am.   Ready to kick it this morning.

* Stretch

* Cardio
          32 minutes on the step mill

* Barbell Bench Press
          10 @ bar
          10 @ 135
          8 @ 185
          8 @ 205
          8 @ 225
          8 @ 235 :)
          7 @ 235 :)

          8 @ 230
          8 @ 230 :)
          8 @ 225 :)

          10 @ 135
         
Ab Work, Leg Raises/Knee Raises
          18/18
          18/18
          18/18
          18/18
          18/18

* Incline Dumbbell Press
          10 @ 50
          10 @ 60
          10 @ 70
          10 @ 75
          10 @ 75
          9 @ 75
          8 @ 75
          10 @ 70

* Straight Leg Dead Lifts
          15@bar
          10@135
          10@185
          8@235
          8@255
          8@265
          8@275
          4@285 Ė Back felt a little sore, so I back off for the rest of the sets.
          8@255
          8@235
          10@185

* Incline Dumbbell Chest Flys
           10@30
           10@40
           10@50
           10@50
           10@50
           9@50
           8@50

* Chest Dips
          10 Ė Assisted
          10,9,10,9,8 Ė Unassisted

* Pushups
          15 * 6

* Stretch

Workout Totaled 2 hours  30 minutes.

Weighed in at 227 lbs after the workout, new low for post workout.  The big news is that I was 229.4 when I left the house this morning, so I hit the goal I set almost 2 months ago, and gave myself 2 months to hit.   Iím going to raise my daily calories 200 for a week, and then adjust from there.  I want to slowly come up to maintenance.

Awesome workout today.   Aside from hitting my body weight goal (I never thought I would get anywhere near this low when I started out, or even a year ago) I put up 235 for 2 sets for the first time on the bench press.

Looking forward to the 5K 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 #56 on: April 28, 2012, 10:27:27 AM »
Brian you are in full-on Beast Mode.

I'm late for work every day too because of my training.  Not a single phuck is given.   8)

Thanks man, for the last several weeks, I've been making awesome gains.  In that time I raised my protein intake, and added some casein at night.  Not sure what made the difference, but I'm happy with it.

I really want to see how the workouts go now that I will be raising my calorie intake!

Yeah, at this point the gym is more important than showing up to work early, they will survive!
"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."

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Re: BigDaddy - Faster, Stronger!
« Reply #57 on: April 29, 2012, 12:01:19 PM »
5K for the Autism Resource Center in Worcester, MA

Ran my 5K today in 25:52.4.  Works out to 8:19 miles.

http://racewire.com/results.php?id=173

I felt good the whole race, and according to my phone, I ran a 7:45 mile in there some where.

"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."

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Re: BigDaddy - Faster, Stronger!
« Reply #58 on: April 30, 2012, 09:55:54 AM »
4/30/2012 Ė Day 3 of my 4 day split

Got to the Gym at 6:10am.  Smoke alarm freaked out at 4:00am for now reason, but other than that Iím feeling good today.  Pumped from the race yesterday.

* Stretch

* Cardio
          27 minutes on the step mill.  I wanted to use the ellipse machine this morning since Iím running at lunch, but they were all full...

* Cable Tricep Push Downs
          10 @ 60
          10 @ 80
          8 @ 90
          8 @ 100
          8 @ 100
          8 @ 100
          8 @ 100
          8 @ 95
           
* Barbell Squats
          12@nothing
          12@bar
          10@95
          10@135
          10@155
          8@175
          8@185
          8@195
          8@205
          8@215
          8@215
          8@175
          10@135

* Core Work
          Decline Bench Sit-ups Ė 4 sets of 30 with 35lb plate
          Decline Bench Russian Twists Ė 6 sets of 20 with 35lb plate

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          8 @ 55
          8 @ 65
          8 @ 70
          8 @ 75
          8 @ 77.5 :)
          8 @ 80 :)
          8 @ 80 :)
          8 @ 77.5 :)

          8 @ 55
   
* Calf Extensions on Icarian seated incline machine
          15 @ 300
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400
          15 @ 400


* Close Grip Bench Press
          10 @ bar
          10 @ 135
          8 @ 155
          8 @ 175
          8 @ 195
          8 @ 205
          8 @ 210
          7 @ 210 :)
          8 @ 205
          8 @ 195
          8 @ 155

* Lower Back Extensions
          10 + 60lbs
          10 + 70lbs
          10 + 80lbs
          10 + 80lbs
          10 + 80lbs
          10 + 80lbs


* Leg Press Machine, plate weight only
            10 @ 200
            10 @ 290
            8 @ 380
            8 @ 470
            8 @ 560
            8 @ 560
            8 @ 560
            8 @ 560
            10 @ 380


* Stretch

Workout Totaled 2 hours and 30 minutes

Weighed in at 228 after the workout.   

Good workout today.   Didnít make any gains on the squats, but I was happy with the work I did there.   Probably too much running lately.   Made some gains here and there on other exercises.
"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."

Offline Polishedball

  • Newbie
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  • Posts: 49
  • Height: 5'10"
  • Weight: 205
Re: BigDaddy - Faster, Stronger!
« Reply #59 on: April 30, 2012, 10:59:59 AM »
Holy reps.  Nice work. I'd be being scraped from the floor if I tried so much volume. 

Glad the 5k went so well awesome times.