Author Topic: BigDaddy - Faster, Stronger!  (Read 212602 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #60 on: April 30, 2012, 11:29:18 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.

Thanks man.  It's taken a long time to build up to that kind of volume, but I seem to respond to it, and it's helped me with my weight loss and maintenance, and I'm still making lifting gains, so I'm sticking with 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

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Re: BigDaddy - Faster, Stronger!
« Reply #61 on: May 01, 2012, 09:58:16 AM »
5/1/2012 Ė Day 4 of my 4 day split

Got to the Gym at 6:15.  Feeling a little run down this morning.  I think Iím fighting off a cold or something.  Kind of stuffed up.

 Stretch

* Cardio
          27 minutes on the ellipse machine

* Seated Dumbbell Shoulder Press
          12@40
          12@50
          10@60
          10@65
          0@70 :( missed them again.
          11@65
          10@65
          9@65
          9@65
          8@65

* Upright Barbell Rows
          10@65
          10@85
          8@105
          8@115
          8@125
          8@130
          8@125
          8@125
       
* Ab Work, Leg Raises/Knee Raises
          18/18 
          18/18
          18/18
          18/18
          18/18

* Standing Side Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@35
          8@35
       
* Standing Front Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@35
          8@35

* Rear Deltoid Machine
          10@100
          8@120
          8@140
          8@160
          8@160
          8@160

* Quad Extensions, single leg
         14@50
         15@40
         15@40
         15@40
         15@40

* Barbell Shoulder Shrugs
          12@225
          10@315
          10@405
          8@495
          8@515
          8@535
          8@555
          8@535
          8@535
          12@405
          Straps at 315, Belt at 495.

* Hammer Strength behind the head press machine
          12@90
          10@110
          10@130
          8@150
          8@170
          7@190
          8@180
          7@180
          10@130

 Stretched

Workout Totaled 2 hours and 30 minutes.

Weighed in at 231 after the workout.    Little bit of a bloat from the weekend I guess.

Todayís workout was tough.  Never really got into a rhythm, but Iím glad I got the work in. 
"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 #62 on: May 02, 2012, 02:00:58 PM »
5/2/2012 Ė Run During Lunch

Ran 5.15 miles in 45:46.  Didnít really want to run today, but my running buddy dragged me out.  Not too shabby for feeling so crappy at the start.  8:53 miles.  I feel much better after the run than I did before!
"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 #63 on: May 03, 2012, 10:17:17 AM »
5/3/2012 Ė Day 1 of my 4 day split

Got to the Gym at 6:20am.   Elbow has been bugging me a little bit the last week, so Iím going to take it a little lighter today and the exercises that bug it.

 * Stretch

* Cardio
          27 minutes on the ellipse machine.

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

 * Shoulder width grip ez-bar curls
          10@50         
          10@60         
          8@70
          8@80
          8@80
          8@80
          8@80
          10@60         

* Narrow, Prone grip Pulldowns
          10@120
          10@140
          8@160
          8@180
          8@180
          8@180
          8@180
          10@140

* Core Work
          Decline Bench Sit-ups Ė 4 sets of 30 with 35lb plate
          Decline Bench Russian Twists Ė 6 sets of 15 with 35lb plate

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@135
          10@160
          10@160
          10@160
          10@160
          10@160
          10@115

* Flite Plate Loaded Standing Squat Machine
          15@machine
          15@90
          15@180
          15@270
          15@360
          15@450
          15@450
          15@450
          15@270

* Incline bench dumbbell curls (bodyhard curls)
          10@20
          10@25
          10@30
          10@30
          10@30
          10@30
          10@20

*Standing T-Bar Rows
          15@machine
          12@45
          10@90
          10@100
          8@110
          8@120
          8@120
          8@120
          10@100

* Stretched

Workout Totaled 2 hours and 10 minutes.

Weighed in at 229 after the workout.

Decent work out today, and my elbow didnít bug me much, which is a good thing.   I cut down to 5 working sets to try and shorten the workout a little bit. 
"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 #64 on: May 03, 2012, 01:38:07 PM »
5/3/2012 Ė Run During Lunch

Ran 5.15 miles in 44:31.  We ran again today, because the weather for tomorrow is way worse than todayís.   1 minute and 15 seconds faster than yesterday, so Iím happy with the run.   The other 2 guys were lagging, but I didnít let them slow me down!  They eventually picked up the pace and stayed with me. 

 8:39 miles.  Feel great right now!
"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 #65 on: May 04, 2012, 10:09:02 AM »
5/4/2012 Ė Day 2 of my 4 day split

Got to the Gym at 6:25am.    Meh...

* Stretch

* Cardio
          32 minutes on the step mill
          Went into the cardio feeling kind of blah, but felt much, much better afterwards.

* Barbell Bench Press
          15 @ bar
          12 @ 135
          10 @ 185
          8 @ 205
          8 @ 225
          8 @ 235
          7 @ 240 :)
          8 @ 235 :)
          8 @ 235 :)
          8 @ 230 :)

          10 @ 185
         
Ab Work, Leg Raises/Knee Raises
          18/18
          18/18
          18/18
          18/18
          18/18

* Incline Dumbbell Press
          10 @ 50
          10 @ 60
          10 @ 75
          0 @ 80 :( These just wonít go, but Iím not giving up!
          11 @ 75
          10 @ 75
          10 @ 75
          10 @ 75
          10 @ 50

* Straight Leg Dead Lifts
          15@bar
          12@135
          12@185
          10@205
          10@225
          10@225
          10@225
          10@225
          10@225
          10@135

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

* Chest Dips
          10 Ė Unassisted
          8,8,8,8,7 Ė Unassisted + 10lbs :)

* Pushups and Decline Crunches
          15/15
          15/15
          15/15
          15/15
          15/15

* Stretch

Workout Totaled 2 hours  15 minutes.

Weighed in at 227 lbs after the workout.

Starting the workout, I wasnít sure how it was going to go, but it turned out to be great.   The 240 on the bench was a surprise, along with the 3 sets at 235!  Really happy with my progress on the bench. 

The 80ís just wonít go on the incline press, I think Iím just to shot from flat benching.  Maybe Iíll go back to barbell incline for a little while and see if I can make some progress there. 

It was pretty cool to strap on some extra weight to do the chest dips, that was a first for me!
"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 #66 on: May 05, 2012, 10:13:14 AM »
5/5/2012 Ė Day 3 of my 4 day split

Got to the Gym at 6:15am.  Feeling much better this morning finally.  Ready to kick some butt!

* Stretch

* Cardio
          1 mile warm-up running on the track Ė 7:46 mile.  WHOO HOO! :)  I was flying this morning!
          25 minutes alternating punching the heavy bag, and running laps on the track
          4 * sprint lap/1 walking lap
          38 minutes total cardio

 * Cable Tricep Push Downs
          10 @ 65
          10 @ 80
          8 @ 90
          8 @ 100
          8 @ 105 :)
          8 @ 100
          8 @ 100
          8 @ 100 :)
          8 @ 95
           
* Barbell Squats
          15@nothing
          12@bar
          10@95
          10@135
          10@155
          8@175
          8@195
          8@205
          8@215
          8@225 :)
          8@235 :)
          8@245 :)
          8@215 :)

          8@175

* Lifefitness Ab Crunch
          30 @ 120
          30 @ 120
          30 @ 120
          30 @ 120
* Dumbell Side Bends
          15 @ 30
          15 @ 40
          15 @ 50
          15 @ 50

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          10 @ 55
          8 @ 65
          8 @ 75
          8 @ 80
          8 @ 85 :)
          8 @ 85 :)
          8 @ 80 :)

          8 @ 55
   
* Calf Extensions on Icarian seated incline machine
          18 @ 300
          18 @ 400
          18 @ 400
          18 @ 400
          18 @ 400
          18 @ 400
          18 @ 400


* Close Grip Bench Press
          10 @ bar
          10 @ 135
          8 @ 185
          8 @ 195
          8 @ 205
          8 @ 205
          8 @ 195
          8 @ 135

* Leg Press Machine, plate weight only
            10 @ 180
            10 @ 270
            10 @ 360
            8 @ 450
            8 @ 540
            8 @ 590 :)
            8 @ 610 :)
            8 @ 630 :)

            10 @ 450

* Lower Back Extensions
          10 + 70lbs
          10 + 80lbs
          10 + 90lbs
          10 + 90lbs
          10 + 90lbs
          10 + 90bs


* Stretch

Workout Totaled 2 hours and 40 minutes

Weighed in at 228 after the workout.   

I was in full on beast mode today.   I finally kicked the cold that was dogging me, and put in some good work today.  Awesome gains on the squats, and my other leg exercises.  Made a few other gains here and there.  Felt super strong, and had great energy!  Iíll be interested to see what kind of gains I make now that Iím raising my calorie and protein intake.
"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 #67 on: May 06, 2012, 07:57:47 AM »
5/6/2012 Ė Run Outside

Ran 5.7 miles in 52:20.  It was a beautiful Sunday morning after rain all week, and itís getting light early enough that I can get in a decent run in before church.   9:14 per mile pace, not too bad for running by myself.
"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 Bando

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Re: BigDaddy - Faster, Stronger!
« Reply #68 on: May 06, 2012, 10:20:17 AM »
^^ productive way to start the day 8)
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Re: BigDaddy - Faster, Stronger!
« Reply #69 on: May 06, 2012, 10:34:55 AM »
You ran BEFORE church? That's impressive!
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Re: BigDaddy - Faster, Stronger!
« Reply #70 on: May 06, 2012, 01:22:27 PM »
If you had told me 2 years ago, that I would be getting up at 5:30am to go running, I have would told you that you were NUTS!

I've come to really like running, especially early in the morning, it's quiet, and I'm pretty much the only one out there.  Very different experience than the heavy lifting.
"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 #71 on: May 07, 2012, 09:51:16 AM »
5/7/2012 Ė Day 4 of my 4 day split

Got to the Gym at 6:10.  Feeling good this morning after a productive weekend!

 Stretch

* Cardio
          27 minutes on the step mill.

* Seated Dumbbell Shoulder Press
          12@40
          12@50
          10@60
          10@65
          8@70 :)
          8@70 :)

          8@65
          8@65
          10@50

* Upright Barbell Rows
          10@65
          10@85
          8@105
          8@115
          8@125
          8@130
          8@125
          8@125
          8@95
       
* Ab Work, Leg Raises/Knee Raises
          18/18 
          18/18
          18/18
          18/18
          18/18

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

* Rear Deltoid Machine
          10@120
          8@140
          8@160
          8@180
          8@160
          10@120

* Barbell Shoulder Shrugs
          12@225
          10@315
          10@405
          8@495
          8@515
          8@535
          6@555
          8@535
          7@535
          12@405
          Straps at 315, Belt at 495.

* Quad Extensions, single leg
         15@45
         15@55
         15@55
         15@55
         15@55

* Hammer Strength behind the head press machine
          12@90
          10@140
          8@160
          8@180
          8@190
          7@200 :)
          8@190 :)
          7@190 :)

          10@140

 Stretched

Workout Totaled 2 hours and 15 minutes.

Weighed in at 228 after the workout.    Iíve been at 230 pre-work for a week now at 3,800 calories, so I will stay there for another week.

Great workout today.  It was really good to get the 70ís up again on the shoulder press.   Made some progress on the behind the head press machine as well. 
"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 #72 on: May 07, 2012, 02:41:20 PM »
5/7/2012 Ė Run During Lunch

Ran 5.15 miles in 44:15.  Awesome run today.  Weather was just right, high 60ís, mostly sunny, and just a light breeze.  8:36 miles, so we were cruising!
"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 #73 on: May 07, 2012, 04:16:16 PM »
3 pm.

Already put in 3 hours of working out in for the day  :o
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Re: BigDaddy - Faster, Stronger!
« Reply #74 on: May 07, 2012, 05:27:41 PM »
3 pm.

Already put in 3 hours of working out in for the day  :o

I don't mess around! 
"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."