Author Topic: BigDaddy - Faster, Stronger!  (Read 163761 times)

Online BigDaddy

  • Senior Member
  • ****
  • Posts: 4272
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3135 on: August 10, 2018, 09:03:19 AM »
8/10/2018Ė Day 2 of my 3 day split

Got to the gym at 5:15 am.

* Stretch

* Warmup
         42 minutes Running on the track and Hitting the heavy bag.  3 laps running, 90 seconds on the bag, repeat.

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

 * Barbell Squats
          10 @ bar lbs.
          10 @ 95 lbs.
          8 @ 135 lbs.
          8 @ 165 lbs.
          8 @ 185 lbs.
          6 @ 205 lbs.
          6 @ 225 lbs.
          4 @ 245 lbs.
          4 @ 255 lbs.
          4 @ 245 lbs.
          4 @ 215 lbs.
          6 @ 185 lbs., 6 @ 135 lbs.

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

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

* Barbell Shoulder Shrugs
          12 @ 135 lbs.
          10 @ 225 lbs.
          10 @ 295 lbs.
          8 @ 345 lbs.
          6 @ 395 lbs.
          6 @ 395 lbs.
          8 @ 345 lbs.
          8 @ 295 lbs.
          8 @ 225 lbs.
 
* Knee Raises / Good Mornings / Side Bends
         8 / 8 / 4
         8 / 8 / 4
         8 / 8 / 4
         8 / 8 / 4
     
* 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: 4272
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3136 on: August 13, 2018, 12:35:21 PM »

8/13/2018 Ė Day 3 of my 3 day split

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

* Warm-up
         44 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 @ 155 lbs.
          10 @ 175 lbs.
          8 @ 195 lbs.
          6 @ 205 lbs.
          6 @ 205 lbs.
          8 @ 195 lbs.
          8 @ 175 lbs.
          8 @ 155 lbs.

* Dumbbell Preacher Curls
          12 @ 25 lbs.
          10 @ 30 lbs.
          8 @ 35 lbs.
          8 @ 40 lbs.
          8 @ 40 lbs.
          8 @ 30 lbs.

* Incline Barbell Press
          12 @ 95 lbs.
          10 @ 115 lbs.
          8 @ 135 lbs.
          8 @ 145 lbs.
          6 @ 155 lbs.
          6 @ 155 lbs.
          8 @ 135 lbs.
          8 @ 115 lbs.
          8 @ 95 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 @ 235 lbs.
          6 @ 285 lbs.
          8 @ 135 lbs.

* Dumbbell Concentration Curls
          12 @ 30 lbs.
          10 @ 35 lbs.
          8 @ 40 lbs.
          8 @ 45 lbs.
          8 @ 45 lbs.
          8 @ 35 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 18 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: 4272
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3137 on: August 15, 2018, 11:22:16 AM »
8/15/2018 Ė Day 1 of my 3 day split

Got to the gym at 5:15 am. 

* Stretch

* Warm-Up
         42 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.
          8 @ 150 lbs.
          8 @ 170 lbs.
          8 @ 170 lbs.
          8 @ 170 lbs.
          8 @ 150 lbs.
          8 @ 110 lbs.

* Straight Bar Triceps Pushdowns
          12 @ 35 lbs.
          10 @ 45 lbs.
          10 @ 55 lbs.
          8 @ 65 lbs.
          6 @ 75 lbs.
          6 @ 75 lbs.
          8 @ 65 lbs.
          8 @ 45 lbs.

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

* Dumbbell Bent Over Rows
          12 @ 50 lbs.
          10 @ 65 lbs.
          10 @ 80 lbs.
          8 @ 95 lbs.
          6 @ 105 lbs.
          6 @ 110 lbs.
          8 @ 100 lbs.
          8 @ 85 lbs.
          8 @ 70 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.
         8 @ 155 lbs.
         8 @ 135 lbs.
     
* Hollow Spoon Crunches / Glute Bridges / Scissor Kicks
         6 / 6 / 6
         6 / 6 / 6
         6 / 6 / 6

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

* Stretch

Workout Totaled: 2 hours and 18 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: 4272
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: BigDaddy - Faster, Stronger!
« Reply #3138 on: Today at 01:24:42 PM »

8/16/2018 Ė 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 @ 185 lbs.
          7 @ 205 lbs., 6 @ 185 lbs., 6 @ 165 lbs., 6 @ 155 lbs.

* Reverse Grip Lat Pulldowns
          12 @ 110 lbs.
          10 @ 130 lbs.
          8 @ 150 lbs.
          6 @ 170 lbs., 6 @ 130 lbs., 6 @ 110 lbs., 6 @ 90 lbs.

* Seated Leg Press Machine
          15 @ 150 lbs.
          12 @ 200 lbs.
          10 @ 250 lbs.
          6 @ 300 lbs., 6 @ 250 lbs., 6 @ 200 lbs., 6 @ 150 lbs.

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

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

* Stretch

Workout totaled 1 hour and 24 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."