BigDaddy - Faster, Stronger!

[BigDaddy]

6/20/2018 – Day 1 of my 3 day split

Got to the gym at 5:10 am. 

* Stretch

* Warm-Up
         33 minutes Running on the track and Hitting the heavy bag.  3 laps running, 90 seconds on the bag, repeat.  They moved the punching bags out of the nook next to the track, to downstairs.  Now I have to run my laps, run down the stairs, hit the bag and run back up the stairs to the track.  All so people can use the little nook to work out without people looking at them... Jerks!

* Wide Grip Cable Lat Pulldowns
          12 @ 110 lbs.
          10 @ 130 lbs.
          10 @ 150 lbs.
          8 @ 170 lbs.
          6 @ 190 lbs.
          5 @ 210 lbs.
          3 @ 230 lbs.
          4 @ 210 lbs.
          6 @ 190 lbs.
          8 @ 150 lbs.
          10 @ 110 lbs.
 
* EZ-Bar Overhead Triceps Extensions
          12 @ 40 lbs.
          10 @ 50 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          6 @ 80 lbs.
          6 @ 80 lbs.
          6 @ 80 lbs.
          8 @ 70 lbs.
          10 @ 50 lbs.

* Flite Power Squat Machine, PWO
          12 @ 180 lbs.
          10 @ 360 lbs.
          10 @ 540 lbs.
          8 @ 720 lbs.
          6 @ 810 lbs.
          6 @ 810 lbs.
          8 @ 630 lbs.
          8 @ 450 lbs.
          10 @ 270 lbs.

* Hammer Strength ISO-ROW, One arm at a time
          12 @ 115 lbs.
          10 @ 160 lbs.
          8 @ 205 lbs.
          8 @ 250 lbs.
          6 @ 275 lbs.
          4 @ 295 lbs.
          6 @ 250 lbs.
          8 @ 205 lbs.
          10 @ 160 lbs.

* Narrow Grip Bench Press
         12 @ 115 lbs.
         10 @ 145 lbs.
         8 @ 165 lbs.
         6 @ 185 lbs.
         5 @ 200 lbs.
         6 @ 175 lbs.
         8 @ 155 lbs.
         10 @ 135 lbs.
     
* Knee Raises / Good Mornings / Side Bends
         10 / 6 / 6
         10 / 6 / 6
         10 / 6 / 6
         10 / 6 / 6
         10 / 6 / 6

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

* Stretch

Workout Totaled: 2 hours and 16 minutes.

[BigDaddy]

06/20/2018 - Bike at Work

Biked 23.6 miles in 1:23:47, 16.9 mph average speed.  Good ride today.  I made some adjustments to my derailleur and got rid of the skipping I was getting climbing hills the past couple of rides.  It was nice to be able to stand and crank hard on the hills.

[BigDaddy]

6/21/2018 – Workout with my Son

Got to the gym at 5:25 am.   

 * Stretch

* Warmup
          21 minutes on the Arc Trainer.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 165 lbs.
          8 @ 195 lbs.
          5 @ 215 lbs., 6 @ 195 lbs., 6 @ 175 lbs., 8 @ 155 lbs.

* Prone Grip Lat Pulldowns
          12 @ 117.5 lbs.
          10 @ 145 lbs.
          8 @ 170 lbs.
          6 @ 190 lbs., 6 @ 150 lbs., 6 @ 130 lbs., 8 @ 110 lbs.

 * 12” Box Squats
          10 @ bodyweight.
          10 @ 40 lbs.
          8 @ 60 lbs.
          6 @ 60 lbs., 6 @ 26 lbs., 6 @ bodyweight, 6 air squats.

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

* Dumbell Bicep Curls / Overhead Triceps Extensions
         10 @ 30 lbs. / 8 @ 60 lbs.
         8 @ 35 lbs. / 8 @ 60 lbs.

* Stretch

Workout totaled 1 hour and 25 minutes.

[BigDaddy]

6/22/2018– Day 2 of my 3 day split

Got to the gym at 5:05 am.

* Stretch

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

 * Seated, Smith Machine Overhead Press, PWO
          12 @ 70 lbs.
          10 @ 110 lbs.
          8 @ 130 lbs.
          6 @ 150 lbs.
          5 @ 160 lbs.
          4 @ 170 lbs.
          2 @ 180 lbs.
          4 @ 160 lbs.
          6 @ 140 lbs.
          8 @ 120 lbs., 8 @ 90 lbs.

 * Barbell Squats
          8 @ bar lbs.
          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 @ 255 lbs.
          6 @ 225 lbs.
          6 @ 195 lbs.
          6 @ 165 lbs., 6 @ 135 lbs.

* Rear Delt Machine Flys
          10 @ 80 lbs.
          10 @ 110 lbs.
          8 @ 140 lbs.
          6 @ 160 lbs.
          5 @ 180 lbs.
          5 @ 180 lbs.
          4 @ 180 lbs.
          6 @ 140 lbs.
          8 @ 110 lbs.

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

* Barbell Shoulder Shrugs
          12 @ 185 lbs.
          10 @ 275 lbs.
          8 @ 345 lbs.
          8 @ 395 lbs.
          6 @ 435 lbs.
          6 @ 435 lbs.
          6 @ 435 lbs.
          8 @ 345 lbs.
          10 @ 275 lbs.
       
* Knee Raises / Good Mornings / Side Bends
         10 / 6 / 6
         10 / 6 / 6
         10 / 6 / 6
         10 / 6 / 6
         10 / 6 / 6
     
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 hour and 24 minutes.

[BigDaddy]

06/22/2018 - Bike at Work

Biked 25.1 miles in 1:26:03, 17.5 mph average speed.  Good ride today.  Weather cooled down some, and the winds were much milder than earlier in the week.   My riding buddy is going in for a foot problem on Monday, so I may be solo for a while.

[BigDaddy]

6/24/2018 – Workout with my Son

Got to the gym at 6:20 am.

 * Stretch

* Warmup
          21 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., 8 @ 40 lbs.

* Seated Wide Grip Cable Rows
          12 @ 150 lbs.
          10 @ 197.5 lbs.
          8 @ 245 lbs.
          6 @ 290 lbs., 6 @ 230 lbs., 6 @ 190 lbs., 6 @ 150 lbs.
 
* Quad Extensions / Hamstring Curls, both single leg
          15 @ 50 lbs. / 15 @ 35 lbs.
          15 @ 60 lbs. / 15 @ 50 lbs.
          15 @ 70 lbs. / 15 @ 60 lbs.
          15 @ 80 lbs. / 15 @ 60 lbs.
          15 @ 60 lbs. / 15 @ 50 lbs.

 * Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 115 lbs.
          5 @ 135 lbs., 5 @ 115 lbs., 6 @ 95 lbs., 8 @ 75 lbs.

* Hollow Spoon Crunches / Glute Bridges / Scissor Kicks / Alternating Crunches
         8 / 8 / 8 / 8
         8 / 8 / 8 / 8
         8 / 8 / 8 / 8
 
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout totaled 1 hour and 31 minutes.

6/25/2018 – Day 3 of my 3 day split

Got to the Gym at 5:05 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 @ 165 lbs.
          8 @ 185 lbs.
          6 @ 205 lbs.
          5 @ 215 lbs.
          3 @ 225 lbs.
          3 @ 230 lbs.
          4 @ 215 lbs.
          6 @ 205 lbs.
          8 @ 185 lbs.
          10 @ 135 lbs.
 
* Narrow Grip EZ-Bar Curls
          10 @ 50 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          8 @ 80 lbs.
          6 @ 90 lbs.
          4 @ 100 lbs.
          6 @ 80 lbs.
          8 @ 60 lbs.

* Hammer Strength Incline Press
          10 @ 110 lbs.
          8 @ 140 lbs.
          8 @ 170 lbs.
          6 @ 190 lbs.
          4 @ 210 lbs.
          4 @ 230 lbs.
          3 @ 240 lbs.
          4 @ 210 lbs.
          6 @ 180 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
          8 @ 135 lbs.
          8 @ 135 lbs.
          8 @ 185 lbs.
          8 @ 215 lbs.
          6 @ 235 lbs.
          6 @ 255 lbs.
          4 @ 275 lbs.
          4 @ 295 lbs.
          4 @ 275 lbs.
          6 @ 255 lbs.
          6 @ 225 lbs.
          8 @ 185 lbs.

* Incline Dumbbell Curls
          10 @ 20 lbs.
          8 @ 25 lbs.
          8 @ 30 lbs.
          6 @ 35 lbs.
          4 @ 40 lbs.
          6 @ 35 lbs.
          6 @ 30 lbs.
          8 @ 25 lbs.

* Knee Raises / Good Mornings / Side Bends
         10 / 6 / 6
         10 / 6 / 6
         10 / 6 / 6
         10 / 6 / 6

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

 * Stretch

Workout Totaled 2 hours and 20 minutes.

[BigDaddy]

6/26/2018 – Workout with my Son

Got to the gym at 5:25 am.   

 * Stretch

* Warmup
          21 minutes on the Arc Trainer.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 165 lbs.
          8 @ 190 lbs.
          5 @ 215 lbs., 6 @ 195 lbs., 6 @ 175 lbs., 6 @ 155 lbs., 8 @ 135 lbs.

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

 * Hyper Extensions
          8
          8
          8 + 10 lbs.
          8 + 10 lbs.
          8 + 10 lbs.

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

* Farmers Walks, Kettle Bells
         250 ft. 53 lbs. each hand.
         250 ft. 53 lbs. each hand.
         250 ft. 53 lbs. each hand.

* Stretch

Workout totaled 1 hour and 30 minutes.

[BigDaddy]

6/27/2018 – Day 1 of my 3 day split

Got to the gym at 5:10 am. 

* Stretch

* Warm-Up
         33 minutes Running on the track and Hitting the heavy bag.  3 laps running, 90 seconds on the bag, repeat. 

* Wide Grip Cable Lat Pulldowns
          12 @ 110 lbs.
          10 @ 130 lbs.
          10 @ 150 lbs.
          8 @ 170 lbs.
          6 @ 190 lbs.
          5 @ 210 lbs.
          4 @ 225 lbs.
          4 @ 230 lbs.
          6 @ 190 lbs.
          8 @ 150 lbs.

* EZ-Bar Overhead Triceps Extensions
          12 @ 40 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          8 @ 80 lbs.
          6 @ 90 lbs.
          5 @ 90 lbs.
          4 @ 90 lbs.
          8 @ 70 lbs.

* Leg Press, PWO
          12 @ 180 lbs.
          12 @ 270 lbs.
          10 @ 360 lbs.
          8 @ 450 lbs.
          8 @ 540 lbs.
          6 @ 590 lbs.
          4 @ 640 lbs.
          6 @ 550 lbs., 6 @ 460 lbs., 6 @ 370 lbs., 6 @ 280 lbs., 6 @ 180 lbs.

* Hammer Strength ISO-ROW, One arm at a time
          12 @ 115 lbs.
          10 @ 160 lbs.
          8 @ 205 lbs.
          8 @ 250 lbs.
          6 @ 295 lbs.
          4 @ 320 lbs.
          6 @ 275 lbs.
          8 @ 230 lbs., 8 @ 185 lbs.

* Narrow Grip Bench Press
         12 @ 115 lbs.
         10 @ 145 lbs.
         8 @ 165 lbs.
         8 @ 185 lbs.
         6 @ 200 lbs.
         4 @ 210 lbs.
         6 @ 185 lbs.
         8 @ 155 lbs., 8 @ 125 lbs.
     
* Decline Crunch to OHP / Russian Twists
         8 @ 10 lbs. / 8 @ 10 lbs.
         8 @ 10 lbs. / 8 @ 10 lbs.
         8 @ 10 lbs. / 8 @ 10 lbs.
         8 @ 10 lbs. / 8 @ 10 lbs.
         8 @ 10 lbs. / 8 @ 10 lbs.

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

* Stretch

Workout Totaled: 2 hours and 15 minutes.

[BigDaddy]

6/28/2018 – Workout with my Son

Got to the gym at 5:30 am.

 * Stretch

* Warmup
          21 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., 8 @ 40 lbs.

* Seated Wide Grip Cable Rows
          12 @ 150 lbs.
          10 @ 190 lbs.
          8 @ 230 lbs.
          6 @ 270 lbs., 6 @ 230 lbs., 6 @ 190 lbs., 6 @ 150 lbs.
 
* Quad Extensions / Hamstring Curls, both single leg
          15 @ 50 lbs. / 15 @ 35 lbs.
          15 @ 70 lbs. / 15 @ 55 lbs.
          15 @ 90 lbs. / 15 @ 65 lbs.
          12 @ 100 lbs. / 15 @ 65 lbs.
          15 @ 70 lbs. / 15 @ 55 lbs.

 * 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 / Side Bends
         10 / 6 / 6
         10 / 6 / 6
         10 / 6 / 6
         10 / 6 / 6
 
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout totaled 1 hour and 26 minutes.

[BigDaddy]

6/29/2018– Day 2 of my 3 day split

Got to the gym at 5:10 am.

* Stretch

* Warmup
         32 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.
          4 @ 140 lbs.
          3 @ 145 lbs.
          4 @ 135 lbs.
          6 @ 115 lbs.
          8 @ 95 lbs., 8 @ 75 lbs.

 * Barbell Squats
          10 @ bar lbs.
          10 @ 95 lbs.
          8 @ 135 lbs.
          8 @ 165 lbs.
          6 @ 185 lbs.
          6 @ 205 lbs.
          4 @ 225 lbs.
          4 @ 245 lbs.
          3 @ 265 lbs.
          4 @ 225 lbs.
          4 @ 225 lbs.
          4 @ 225 lbs.
          6 @ 185 lbs.
          8 @ 135 lbs.

* Rear Delt Machine Flys
          10 @ 80 lbs.
          10 @ 110 lbs.
          8 @ 140 lbs.
          6 @ 160 lbs.
          4 @ 180 lbs.
          6 @ 160 lbs.
          6 @ 140 lbs.
          8 @ 110 lbs.

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

* Barbell Shoulder Shrugs
          12 @ 185 lbs.
          10 @ 275 lbs.
          8 @ 345 lbs.
          6 @ 395 lbs.
          4 @ 435 lbs.
          4 @ 455 lbs.
          3 @ 465 lbs.
          8 @ 345 lbs.
          10 @ 275 lbs.
       
* Decline Crunch to OHP / Russian Twists
         8 @ 10 lbs. / 8 @ 10 lbs.
         8 @ 10 lbs. / 8 @ 10 lbs.
         8 @ 10 lbs. / 8 @ 10 lbs.
         8 @ 10 lbs. / 8 @ 10 lbs.
     
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 hour and 14 minutes.

[BigDaddy]

7/2/2018 – Day 3 of my 3 day split

Got to the Gym at 5:10 am.
 
 * Stretch

* Warm-up
         33 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.
          5 @ 215 lbs.
          3 @ 225 lbs.
          1 @ 235 lbs.
          3 @ 225 lbs.
          4 @ 215 lbs.
          6 @ 205 lbs.
          8 @ 185 lbs.
          10 @ 155 lbs.
 
* Wide Grip Straight Bar Curls
          10 @ 40 lbs.
          10 @ 50 lbs.
          8 @ 60 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs.
          10 @ 50 lbs.

* Hammer Strength Incline Press
          10 @ 110 lbs.
          8 @ 140 lbs.
          8 @ 170 lbs.
          6 @ 200 lbs.
          4 @ 220 lbs.
          3 @ 240 lbs.
          4 @ 210 lbs.
          6 @ 190 lbs.
          6 @ 170 lbs.
          8 @ 140 lbs., 8 @ 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 @ 205 lbs.
          6 @ 225 lbs.
          4 @ 245 lbs.
          4 @ 265 lbs.
          4 @ 265 lbs.
          4 @ 265 lbs.
          6 @ 225 lbs.
          8 @ 185 lbs.
          8 @ 135 lbs.

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

* Knee Raises / Good Mornings / Side Bends
         8 / 4 / 4
         8 / 4 / 4
         8 / 4 / 4
         8 / 4 / 4

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

 * Stretch

Workout Totaled 2 hours and 21 minutes.

[BigDaddy]

7/3/2018 – Fullbody Workout

Got to the gym at 5:15 am.   

My son is away at summer camp, so I was solo for this one.

 * Stretch

* Warmup
          32 minutes on the Arc Trainer.

* Incline Dumbbell Press
          12 @ 45 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs.
          10 @ 60 lbs., 8 @ 50 lbs., 8 @ 40 lbs., 8 @ 35 lbs., 8 @ 30 lbs.

* Seated Wide Grip Cable Rows
          12 @ 150 lbs.
          10 @ 190 lbs.
          8 @ 230 lbs.
          8 @ 230 lbs.
          8 @ 230 lbs., 6 @ 190 lbs., 6 @ 150 lbs., 6 @ 130 lbs., 8 @ 110 lbs.
 
* Leg Press, PWO
          12 @ 180 lbs.
          10 @ 360 lbs.
          8 @ 450 lbs.
          6 @ 540 lbs.
          6 @ 540 lbs., 6 @ 450 lbs., 6 @ 360 lbs., 6 @ 270 lbs., 6 @ 180 lbs., 8 @ 90 lbs.

 * Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 105 lbs.
          6 @ 115 lbs.
          6 @ 125 lbs., 6 @ 110 lbs., 6 @ 95 lbs., 6 @ 85 lbs., 6 @ 75 lbs., 6 @ 65 lbs.

* Decline Crunch to OHP / Russian Twists
         8 @ 10 lbs. / 8 @ 10 lbs.
         8 @ 10 lbs. / 8 @ 10 lbs.
         8 @ 10 lbs. / 8 @ 10 lbs.
         8 @ 10 lbs. / 8 @ 10 lbs.
         8 @ 10 lbs. / 8 @ 10 lbs.
         8 @ 10 lbs. / 8 @ 10 lbs.
 
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout totaled 1 hour and 40 minutes.

[BigDaddy]

07/03/2018 - Bike at Work

Biked 19.1 miles in 1:10:44, 16.2 mph average speed.  Good ride today.  Finally was able to get a ride in during work.  Man was it hot out.  96, with a feels like of 104!  Any time we weren’t in the shade, it felt like we were riding in an oven. 

[BigDaddy]

7/16/2018 – Day 1 of my 3 day split

Got to the gym at 5:10 am. 

Finally back in the gym after an 11 day hiatus for a vacation to Europe.  Starting off light this week, and will ramp it back up. 

* Stretch

* Warm-Up
         33 minutes Running on the track and Hitting the heavy bag.  3 laps running, 90 seconds on the bag, repeat. 

* Wide Grip Cable Lat Pulldowns
          12 @ 90 lbs.
          12 @ 110 lbs.
          10 @ 130 lbs.
          8 @ 150 lbs.
          8 @ 150 lbs.
          8 @ 150 lbs.
          10 @ 130 lbs.
          12 @ 110 lbs.

* EZ-Bar Overhead Triceps Extensions
          12 @ 30 lbs.
          10 @ 40 lbs.
          8 @ 50 lbs.
          8 @ 50 lbs.
          8 @ 50 lbs.
          8 @ 50 lbs.
          10 @ 40 lbs.
          12 @ 30 lbs.

* Flite Power Squat Machine, PWO
          12 @ 90 lbs.
          12 @ 180 lbs.
          10 @ 270 lbs.
          8 @ 360 lbs.
          8 @ 450 lbs.
          8 @ 450 lbs.
          8 @ 450 lbs.
          8 @ 360 lbs.
          10 @ 270 lbs.
          12 @ 180 lbs.

* Hammer Strength ISO-ROW, One arm at a time
          12 @ 90 lbs.
          10 @ 135 lbs.
          8 @ 180 lbs.
          8 @ 180 lbs.
          8 @ 180 lbs.
          8 @ 180 lbs.
          10 @ 135 lbs.
          12 @ 90 lbs.

* Narrow Grip Bench Press
         12 @ 95 lbs.
         10 @ 115 lbs.
         8 @ 135 lbs.
         8 @ 145 lbs.
         8 @ 145 lbs.
         8 @ 145 lbs.
         10 @ 125 lbs.
         12 @ 105 lbs.
     
* Decline Crunch to OHP / Russian Twists
         8 / 8
         8 / 8
         8 / 8
         8 / 8

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

* Stretch

Workout Totaled: 2 hours and 2 minutes.

[BigDaddy]

07/16/2018 - Bike at Work

Biked 25.1 miles in 1:28:35, 17.0 mph average speed.  Not too shabby for my first ride in almost 2 weeks.  I got warm out there, but the route today had a decent amount of shade.