Author Topic: BigDaddy - Faster, Stronger!  (Read 146684 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #3060 on: May 11, 2018, 09:20:48 AM »
5/11/2018 Ė Workout with my Son

Got to the gym at 5:15 am.

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Incline Dumbbell Press
          12 @ 45 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs., 8 @ 60 lbs., 8 @ 50 lbs.
 
* Seated Wide Grip Cable Rows
          12 @ 150 lbs.
          10 @ 190 lbs.
          8 @ 225 lbs.
          8 @ 250 lbs., 8 @ 210 lbs., 8 @ 170 lbs.
 
* Leg Press, PWO
          12 @ 180 lbs.
          10 @ 360 lbs.
          8 @ 500 lbs.
          6 @ 590 lbs., 6 @ 450 lbs., 6 @ 360 lbs., 6 @ 270 lbs.
 
* Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 115 lbs.
          5 @ 130 lbs., 5 @ 115 lbs., 8 @ 95 lbs., 8 @ 75 lbs.

* 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

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Re: BigDaddy - Faster, Stronger!
« Reply #3061 on: May 11, 2018, 02:00:18 PM »
05/11/2018 - Run at Work

Ran 6.00 miles in 1:03:47, 10:38 per mile.  Good run today and another awesome weather day.  Made it nice easy run.  Cutting is definitely affecting my energy levels, so Iíve backed off a little on the intensity of my cardio till I adjust.
"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 #3062 on: May 14, 2018, 09:09:02 AM »
5/13/2018 Ė Workout with my Son

Got to the gym at 6:25 am.   

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 165 lbs.
          8 @ 195 lbs.
          6 @ 205 lbs., 6 @ 185 lbs., 6 @ 165 lbs., 8 @ 145 lbs.

* Wide, Prone Grip Lat Pulldowns
          12 @ 110 lbs.
          10 @ 137.6 lbs.
          8 @ 165 lbs.
          6 @ 190 lbs., 6 @ 170 lbs., 6 @ 150 lbs., 8 @ 130 lbs.

 * Hex Bar Deadlifts
          12 @ 145 lbs.
          10 @ 195 lbs.
          8 @ 245 lbs.
          4 @ 295, 6 @ 245 lbs., 6 @ 195 lbs., 6 @ 145 lbs.

* Seated Dumbbell Overhead Press / Decline Crunches to OHP / Russian Twists
          12 @ 35 lbs. / 8 / 6
          10 @ 45 lbs. / 8 / 6
          8 @ 55 lbs. / 8 / 6
          6 @ 60 lbs., 6 @ 50 lbs., 6 @ 40 lbs., 8 @ 30 lbs. / (8 / 6) * 4

* Dumbbell Bicep Curls / Overhead Triceps Extensions
         8 @ 35 lbs. / 8 @ 60 lbs.
         8 @ 40 lbs. / 8 @ 70 lbs.
         6 @ 45 lbs. / 8 @ 70 lbs.

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

* Stretch

Workout totaled 1 hour and 27 minutes.
 
5/14/2018 Ė Day 1 of my 3 day split

Got to the gym at 5:05 am. 

* Stretch

* Warm-Up
         32 minutes Running on the track and Hitting the heavy bag.  2 laps running, 90 seconds on the bag, repeat.

* Wide Grip Cable Lat Pulldowns
          12 @ 110 lbs.
          10 @ 137.5 lbs.
          8 @ 165 lbs.
          6 @ 190 lbs.
          5 @ 210 lbs.
          3 @ 230 lbs.
          4 @ 210 lbs.
          6 @ 190 lbs.
          6 @ 150 lbs.
          8 @ 110 lbs.

* EZ-Bar Overhead Triceps Extensions
          12 @ 40 lbs.
          10 @ 50 lbs.
          8 @ 60 lbs.
          8 @ 70 lbs.
          6 @ 80 lbs.
          6 @ 80 lbs.
          8 @ 60 lbs.
          10 @ 40 lbs.

* Flite Power Squat Machine, PWO
          10 @ 180 lbs.
          8 @ 360 lbs.
          8 @ 540 lbs.
          6 @ 720 lbs.
          6 @ 810 lbs.
          4 @ 900 lbs.
          6 @ 720 lbs.
          8 @ 540 lbs.
          8 @ 360 lbs.

* Barbell Bent Over Rows
          10 @ 115 lbs.
          10 @ 145 lbs.
          8 @ 175 lbs.
          6 @ 205 lbs.
          6 @ 225 lbs.
          4 @ 245 lbs.
          6 @ 215 lbs.
          6 @ 175 lbs.
          8 @ 145 lbs.

* Narrow Grip Bench Press
         12 @ 115 lbs.
         10 @ 135 lbs.
         8 @ 155 lbs.
         8 @ 175 lbs.
         6 @ 190 lbs.
         4 @ 200 lbs.
         6 @ 175 lbs.
         8 @ 145 lbs.
         8 @ 115 lbs.
       
* Knee Raises / Good Mornings
         10 / 8 @ 65 lbs.
         10 / 8 @ 75 lbs.
         10 / 8 @ 85 lbs.
         10 / 8 @ 95 lbs.

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

* Stretch

Workout Totaled: 2 hours and 7 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 #3063 on: May 15, 2018, 09:33:51 AM »
5/15/2018 Ė Workout with my Son

Got to the gym at 5:10 am.

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Incline Dumbbell Press
          12 @ 45 lbs.
          10 @ 60 lbs.
          8 @ 65 lbs.
          8 @ 70 lbs., 8 @ 60 lbs., 8 @ 50 lbs., 8 @ 40 lbs.
 
* Seated Wide Grip Cable Rows
          12 @ 150 lbs.
          10 @ 190 lbs.
          8 @ 230 lbs.
          5 @ 270 lbs., 6 @ 210 lbs., 6 @ 170 lbs., 8 @ 150 lbs.
 
* Leg Press, PWO
          12 @ 180 lbs.
          10 @ 360 lbs.
          8 @ 500 lbs.
          6 @ 590 lbs., 6 @ 500 lbs., 6 @ 410 lbs., 6 @ 320 lbs.
 
* Seated Dumbbell Overhead Press / Decline Crunches to OHP / Russian Twists
          12 @ 35 lbs. / 8 / 6
          10 @ 45 lbs. / 8 / 6
          8 @ 50 lbs. / 8 / 6
          7 @ 55 lbs., 6 @ 45 lbs., 6 @ 35 lbs., 6 @ 30 lbs. / (8 / 6) * 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 #3064 on: May 15, 2018, 02:17:39 PM »
05/15/2018 - Bike at Work

Biked 25.1 miles in 1:26:03, 17.5 mph average speed.  Good ride today.   It sprinkled a little bit in the beginning of the ride, but then it clear up and made for a nice ride.    Speed is slowly coming back.  I might need to put in some time on the spin bike and work on my cadence.
"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 #3065 on: May 16, 2018, 08:57:05 AM »
5/16/2018Ė Day 2 of my 3 day split

Got to the gym at 5:00 am.

* Stretch

* Warmup
         33 minutes Running on the track and Hitting the heavy bag.  2 laps running, 90 seconds on the bag, repeat.

 * Standing, Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 115 lbs.
          6 @ 125 lbs.
          5 @ 135 lbs.
          3 @ 140 lbs.
          4 @ 130 lbs.
          6 @ 120 lbs.
          8 @ 105 lbs., 8 @ 85 lbs.

 * Barbell Squats
          8 @ bar lbs.
          8 @ 95 lbs.
          8 @ 145 lbs.
          8 @ 175 lbs.
          6 @ 205 lbs.
          6 @ 225 lbs.
          4 @ 245 lbs.
          3 @ 260 lbs.
          2 @ 270 lbs.
          4 @ 240 lbs.
          6 @ 215 lbs.
          8 @ 185 lbs., 8 @ 135 lbs.

* Rear Delt Machine Flys
          12 @ 80 lbs.
          10 @ 100 lbs.
          8 @ 120 lbs.
          6 @ 140 lbs.
          5 @ 160 lbs.
          5 @ 160 lbs.
          6 @ 120 lbs.
          8 @ 90 lbs.

* Seated Dumbbell Press
          10 @ 30 lbs.
          10 @ 35 lbs.   
          8 @ 40 lbs.
          8 @ 45 lbs.
          6 @ 50 lbs.
          6 @ 55 lbs.
          8 @ 45 lbs.
          10 @ 35 lbs.

* Barbell Shoulder Shrugs
          12 @ 185 lbs.
          10 @ 275 lbs.
          8 @ 345 lbs.
          6 @ 395 lbs.
          4 @ 435 lbs.
          4 @ 435 lbs.
          6 @ 345 lbs.
          8 @ 275 lbs.
       
* Decline Crunches to OHP / Russian Twists
          8 @ 10 lbs. / 6 @ 10 lbs.
          8 @ 10 lbs. / 6 @ 10 lbs.
          8 @ 10 lbs. / 6 @ 10 lbs.
          8 @ 10 lbs. / 6 @ 10 lbs.
          8 @ 10 lbs. / 6 @ 10 lbs.
       
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 hour 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 #3066 on: May 16, 2018, 02:17:41 PM »
05/16/2018 - Run at Work

Ran 6.45 miles in 1:07:24, 10:27 per mile.  Good run today.  It cooled down today, so we ran, as the heat is coming back tomorrow.  Took an easy pace for 6.5 and felt good the whole run.
"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 #3067 on: May 17, 2018, 10:17:38 AM »
5/17/2018 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 @ 195 lbs.
          5 @ 215 lbs., 5 @ 195 lbs., 6 @ 175 lbs., 8 @ 155 lbs.

* Wide, Prone Grip Lat Pulldowns
          12 @ 110 lbs.
          10 @ 150 lbs.
          8 @ 177.5 lbs.
          6 @ 205 lbs., 6 @ 165 lbs., 6 @ 137.5 lbs., 6 @ 110 lbs.

 * Box Squats, 12Ē
          8 @ 45 lbs.
          8 @ 45 lbs.
          8 @ 45 lbs.
          8 @ 45 lbs., 8 @ bodyweight, 8 air squats.

* Seated Dumbbell Overhead Press / Decline Crunches to OHP / Russian Twists
          12 @ 35 lbs. / 8 / 6
          10 @ 45 lbs. / 8 / 6
          8 @ 50 lbs. / 8 / 6
          6 @ 55 lbs., 6 @ 45 lbs., 6 @ 40 lbs., 8 @ 35 lbs. / (8 / 6) * 4

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

* Stretch

Workout totaled 1 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

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Re: BigDaddy - Faster, Stronger!
« Reply #3068 on: May 17, 2018, 02:07:15 PM »

05/17/2018 - Bike at Work

Biked 25.4 miles in 1:31:48, 16.6 mph average speed.  Good ride today.  We hit our big hill route for the first time this year, and man did they kick my butt.  I really need to work on my 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 #3069 on: May 18, 2018, 09:04:12 AM »
5/18/2018 Ė Day 3 of my 3 day split

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

* Warm-up
         33 minutes Running on the track and Hitting the heavy bag.  2 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.
          3 @ 225 lbs.
          5 @ 205 lbs.
          6 @ 185 lbs.
          8 @ 165 lbs.
          10 @ 145 lbs.
 
* Wide Grip Straight Bar Curls, Back Against Wall
          12 @ 40 lbs.
          10 @ 50 lbs.
          8 @ 60 lbs.
          6 @ 70 lbs.
          5 @ 80 lbs.
          5 @ 80 lbs.
          8 @ 60 lbs.
          10 @ 40 lbs.

* Hammer Strength Incline Press
          10 @ 100 lbs.
          8 @ 130 lbs.
          8 @ 150 lbs.
          6 @ 170 lbs.
          6 @ 190 lbs.
          4 @ 200 lbs.
          4 @ 210 lbs.
          6 @ 180 lbs.
          6 @ 160 lbs.
          8 @ 140 lbs.
          I alternated arms, keeping the non-moving arm pressed out to keep tension on the muscle the whole time.

* Sumo Barbell Deadlifts
          10 @ 135 lbs.
          8 @ 185 lbs.
          8 @ 215 lbs.
          6 @ 235 lbs.
          6 @ 255 lbs.
          6 @ 275 lbs.
          4 @ 295 lbs.
          3 @ 315 lbs.
          4 @ 275 lbs.
          6 @ 235 lbs.
          8 @ 185 lbs.

* Dumbbell Concentration Curls
          10 @ 30 lbs.
          8 @ 40 lbs.
          8 @ 50 lbs.
          5 @ 55 lbs.
          4 @ 60 lbs.
          8 @ 45 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 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

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Re: BigDaddy - Faster, Stronger!
« Reply #3070 on: May 21, 2018, 09:25:26 AM »

5/21/2018 Ė Day 1 of my 3 day split

Got to the gym at 5:05 am. 

* Stretch

* Warm-Up
         32 minutes Running on the track and Hitting the heavy bag.  2 laps running, 90 seconds on the bag, repeat.

* Wide Grip Cable Lat Pulldowns
          12 @ 110 lbs.
          10 @ 137.5 lbs.
          8 @ 165 lbs.
          6 @ 185 lbs.
          6 @ 197.5 lbs.
          6 @ 210 lbs.
          4 @ 225 lbs.
          8 @ 170 lbs.
          10 @ 137.5 lbs.

* EZ-Bar Overhead Triceps Extensions
          12 @ 40 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          6 @ 80 lbs.
          6 @ 80 lbs.
          6 @ 80 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs.

* Flite Power Squat Machine, PWO
          10 @ 180 lbs.
          10 @ 360 lbs.
          8 @ 540 lbs.
          8 @ 720 lbs.
          6 @ 810 lbs.
          4 @ 900 lbs.
          4 @ 900 lbs.
          6 @ 720 lbs.
          8 @ 540 lbs.
          10 @ 360 lbs.

* Barbell Bent Over Rows
          12 @ 115 lbs.
          10 @ 165 lbs.
          8 @ 195 lbs.
          6 @ 215 lbs.
          6 @ 235 lbs.
          4 @ 255 lbs.
          6 @ 215 lbs.
          8 @ 185 lbs.
          10 @ 165 lbs.

* Narrow Grip Bench Press
         12 @ 115 lbs.
         10 @ 135 lbs.
         8 @ 155 lbs.
         8 @ 175 lbs.
         6 @ 185 lbs.
         6 @ 195 lbs.
         8 @ 175 lbs.
         10 @ 155 lbs.
     
* Hollow Spoon Crunches / Glute Bridges / Scissor Kicks / Alternating Crunches
         8 / 8 / 8 / 6
         8 / 8 / 8 / 6
         8 / 8 / 8 / 6

* 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

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Re: BigDaddy - Faster, Stronger!
« Reply #3071 on: May 21, 2018, 01:47:29 PM »
05/21/2018 - Bike at Work

Biked 25.4 miles in 1:26:06, 17.7 mph average speed.  Excellent ride today.  We hit the hill route again today, but this time, I kicked itís butt!  I felt strong the whole ride.
"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
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Re: BigDaddy - Faster, Stronger!
« Reply #3072 on: May 22, 2018, 09:24:08 AM »
5/22/2018 Ė Workout with my Son

Got to the gym at 5:10 am.

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Incline Dumbbell Press
          12 @ 45 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs., 8 @ 60 lbs., 8 @ 50 lbs.
 
* Seated Wide Grip Cable Rows
          12 @ 150 lbs.
          10 @ 190 lbs.
          8 @ 230 lbs.
          6 @ 270 lbs., 6 @ 230 lbs., 6 @ 190 lbs., 8 @ 150 lbs.
 
* Box Squats
          10 @ bodyweight
          8 @ 45 lbs.
          8 @ 45 lbs.
          8 @ 45 lbs., 8 @ bodyweight, 8 @ 8 air squats.


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

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  • BigDaddy is in the house
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Re: BigDaddy - Faster, Stronger!
« Reply #3073 on: May 22, 2018, 02:13:53 PM »
05/22/2018 - Run at Work

Ran 7.30 miles in 1:17:49, 10:40 per mile.  Good run today.  The rain let up, so it was just sprinkling during our run.   Took a nice long run on the rail trail.
"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
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Re: BigDaddy - Faster, Stronger!
« Reply #3074 on: Today at 09:58:19 AM »
5/23/2018Ė Day 2 of my 3 day split

Got to the gym at 5:05 am.

* Stretch

* Warmup
         33 minutes Running on the track and Hitting the heavy bag.  2 laps running, 90 seconds on the bag, repeat.

 * Standing, Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          10 @ 105 lbs.
          8 @ 115 lbs.
          6 @ 125 lbs.
          4 @ 135 lbs.
          6 @ 125 lbs.
          6 @ 115 lbs.
          8 @ 105 lbs.
          8 @ 105 lbs., 8 @ 75 lbs.

 * Barbell Squats
          8 @ bar lbs.
          8 @ 95 lbs.
          8 @ 145 lbs.
          8 @ 175 lbs.
          6 @ 205 lbs.
          6 @ 225 lbs.
          6 @ 245 lbs.
          4 @ 265 lbs.
          3 @ 280 lbs.
          4 @ 245 lbs.
          6 @ 215 lbs.
          8 @ 185 lbs., 8 @ 135 lbs.

* Rear Delt Machine Flys
          12 @ 80 lbs.
          10 @ 100 lbs.
          8 @ 120 lbs.
          6 @ 140 lbs.
          4 @ 160 lbs.
          4 @ 160 lbs.
          6 @ 120 lbs.
          8 @ 90 lbs.

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

* Barbell Shoulder Shrugs
          12 @ 185 lbs.
          10 @ 275 lbs.
          8 @ 345 lbs.
          6 @ 395 lbs.
          4 @ 435 lbs.
          4 @ 435 lbs.
          8 @ 345 lbs.
          10 @ 275 lbs.
       
* Decline Crunches to OHP / Russian Twists
          8 @ 10 lbs. / 6 @ 10 lbs.
          8 @ 10 lbs. / 6 @ 10 lbs.
          8 @ 10 lbs. / 6 @ 10 lbs.
          8 @ 10 lbs. / 6 @ 10 lbs.
          8 @ 10 lbs. / 6 @ 10 lbs.
       
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 hour 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."