BigDaddy - Faster, Stronger!

[BigDaddy]

4/9/2012 – Day 4 of my 4 day split

Got to the Gym at 6:15am.   Had a great Easter, and I actually managed to not over eat like last weekend, so I’m feeling good this morning.

 Stretch

* Cardio
          26 minutes on the ellipse machine.

* Seated Dumbbell Shoulder Press
          12@40
          10@50
          10@60
          10@65
          9@65
          9@65
          8@65
          7@65

* Upright Barbell Rows
          10@65
          10@85
          8@105
          8@115
          8@125
          8@125
          8@115
          8@115
       
* Core Work
          Decline Bench Sit-ups – 4 sets of 30 with 35lb plate
          Decline Bench Russian Twists – 6 sets of 15 with 35lb plate

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

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

* Ab Work, Leg Raises/Knee Raises
          15/15
          15/15
          15/15
          15/15

* Barbell Shoulder Shrugs
          12@225
          10@315
          8@405
          8@455
          8@475
          8@495
          8@515
          8@525
          8@525
          10@315
          Straps at 315, Belt at 455.

* Standing Barbell Shoulder Presses (Rocky’s, alternating in front and behind the head.)
          14@bar
          12@65
          10@85
          8@95
          8@105
          8@105
          8@95
          8@95

 Stretched

Workout Totaled 2 hours and 15 minutes.

Weighed in at 232 after the workout.   

Good workout today, made some rep and weight gains here and there.  Looking forward to my run at lunch!

[BigDaddy]

4/9/2012 – Run During Lunch

Ran 5.15 miles in 46:57.   Good run today.  Not our best time, but over 30 seconds faster than the last time we went.  The wind was killer today, seemed like it blowing in our face the whole time.  9:07 pace.

[BigDaddy]

4/10/2012 – Day 1 of my 4 day split

Got to the Gym at 6:15am.   

 * Stretch

* Cardio
          32 minutes on the ellipse machine.

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

 * Shoulder width grip ez-bar curls
          10@60         
          8@70
          8@80
          8@90
          8@90
          6@90
          8@80
          8@80

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

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

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@135
          10@180
          10@180
          10@180
          10@180
          10@180
          10@180
          Still taking it a little easy on these, but I upped the reps from last time.  Elbow is feeling better, but want to jump back into these too quick.

* Incline bench dumbbell curls (bodyhard curls)
          10@20
          8@25
          8@30
          8@35
          8@30
          8@30

* Lifefitness Ab Crunch Machine
          20@120
          20@120
          20@120
          20@120
          20@120

* Bent Over Barbell Rows
          10@135
          8@155
          8@175
          8@195
          8@205
          8@210
          8@205
          8@205
          8@195

* Stretched

* Pullups
          5 , 3, 2

Workout Totaled 2 hours and 15 minutes.

Weighed in at 230, a new low post workout low for me.  I was 233 when I left the house this morning, and I’m shooting at getting to 230 at the morning weigh in.  I’ve been taking in 3,400 calories a day for the past few weeks, and losing a little over a pound a week.  Once I hit my goal weight, I’ll raise that to 3,900 to 4,000 and see if I level off.   I may have to cut the workouts down a little as well.

[BigDaddy]

4/11/2012 – Day 2 of my 4 day split

Got to the Gym at 6:15am.    Been having trouble getting there at 6:00, I think I need to go bed earlier!

* Stretch

* Cardio
          1 mile warm-up running on the track – 8:29 mile.
          22 minutes alternating punching the heavy bag, and running laps on the track
          4 * sprint lap/1 walking lap
          36 minutes total cardio

* Barbell Bench Press
          10 @ bar
          10 @ 135
          8 @ 185
          8 @ 205
          8 @ 225
          8 @ 225
          8 @ 225
          8 @ 225
          7 @ 225
          8 @ 215
         
Ab Work, Leg Raises/Knee Raises
          15/15
          15/15
          15/15
          15/15
          15/15

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

* Straight Leg Dead Lifts
          15@bar
          10@135
          10@185
          8@205
          8@225
          8@245
          8@255
          8@265
          8@275
          8@285
          10@185

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

* Chest Dips
          12,10 – Assisted
          8,7,7,6 – Unassisted

* Pushups
          5*15

* Stretch

Workout Totaled 2 hours 20 minutes.

Weighed in at 231lbs after the workout.

Another great day on bench.  When I first started I didn’t think it was going to be a good session, but the sets just kept coming at 225.  I’ve never put up 225 that many times in a workout.   Other exercises went well also, felt strong like bull today!

I’ve had several people come up to me at the gym in the past 2 days and express concern that I’m still losing weight, and they think I’m getting too lean   If I wasn’t still gaining weight and reps on my lifts, I might agree with them, but I’m still losing fluff.   The funny part is, according to the BMI stuff I’m still 15lbs into the overweight category.  Tells you what a crock BMI is.

[BigDaddy]

Run during lunch yesterday got killed because I was on the phone doing customer support for 10 hours straight.  Then I got called twice last night and only got about 5 hours sleep, and needed to be back online this early this morning, so no morning workout!

BigDaddy is not happy and misses the Iron   

If I can, I will bail work early today and get in an afternoon workout.

[BigDaddy]

4/13/2012 – Day 3 of my 4 day split

Got to the Gym at 2:30pm.   Work has just been a nightmare the past few days.  I missed my run yesterday.  I missed my workout this morning, and I was on the phone at midnight last night with a customer.  I worked from home today, and called it a day at 2:00 and headed to the gym to do serious battle with the iron!

* Stretch

* Cardio
          18 minutes on the ellipse machine.  I plan to run after lifting.

* Cable Tricep Push Downs
          10 @ 60
          10 @ 70
          8 @ 80
          8 @ 90
          8 @ 100
          8 @ 100
          7 @ 100
          8 @ 95
          8 @ 90
           
* Barbell Squats
          12@nothing
          12@bar
          10@95
          8@115
          8@135
          8@155
          8@165
          8@175
          8@185
          8@195
          8@200
          8@195
          8@185
          10@135

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

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 45
          8 @ 55
          8 @ 65
          8 @ 70
          8 @ 72.5
          8 @ 70
          8 @ 70
          8 @ 65
   
* Calf Extensions on Icarian seated incline machine
          12 @ 260
          12 @ 240
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400

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

* Leg Press Machine, plate weight only
            12 @ 90
            10 @ 180
            8 @ 270
            8 @ 360
            8 @ 410
            8 @ 460
            8 @ 500
            8 @ 520

* Lower Back Extensions
          10 + 45lbs
          10 + 45lbs
          10 + 45lbs
          10 + 45lbs
          10 + 45lbs
          10 + 45lbs
          Up 10 lbs on all sets.

* Stretch

* Run Outside
         Ran 5.5 miles in 54:33.  Not exactly a blistering pace for me, but not bad considering it followed up a great leg workout!

Workout Totaled 2 hours and 55 minutes

Weighed in at 230 after the workout. 

Awesome leg workout today.  I’ve started to build some strength with the new squat form and leg press as well.  Gains all around, and I still had the energy to run 5 and a half miles afterwards.   The first few running steps were strange, because I felt like almost bouncing, but I settled into a good rhythm.  Very pleased with today, and it really helped wipe out some of the stress of along and crappy week at work. 

[BigDaddy]

4/14/2012 – Day 4 of my 4 day split

Got to the Gym at 9:10.  We had the family haircuts this morning, and then I hit the gym afterwards.  Probably a good idea anyways to put a little space between yesterday’s late work out and today.

 Stretch

* Cardio
          32 minutes on the step mill.

* Seated Dumbbell Shoulder Press
          10@40
          10@50
          10@60
          10@65
          0@70 I was really close this time, I think they will go soon.
          10@65
          10@65
          8@65
          8@65

* Upright Barbell Rows
          10@65
          10@85
          8@105
          8@115
          8@125
          8@130
          8@125
          8@115
       
* Cable Crunches
          25@80         
          25@90         
          20@90         
          20@90         
          20@90         

* Standing Side Dumbbell Raises
          8@20
          8@25
          8@30
          8@35
          7@40
          8@35
       
* Standing Front Dumbbell Raises
          8@20
          8@25
          8@30
          8@35
          7@40
          8@35

* Rear Deltoid Machine
          10@100
          10@120
          8@140
          8@160
          6@180   I need to use a 10 lb weight here, and do 8@170 for while…
          8@160

* Ab Work, Leg Raises/Knee Raises
          15/15
          15/15
          15/15
          15/15
          15/15

* Barbell Shoulder Shrugs
          12@225
          10@315
          8@405
          8@455
          8@505
          8@525
          8@535
          7@545
          8@525
          10@315
          Straps at 315, Belt at 455.

* Standing Barbell Shoulder Presses (Rocky’s, alternating in front and behind the head.)
          14@bar
          12@65
          10@85
          8@95
          8@105
          8@105
          8@95
          8@95

 Stretched

Workout Totaled 2 hours and 25 minutes.

Weighed in at 229 after the workout.  I finally got below 230 post workout!   This is an all time low for me.  I probably haven’t been below 230 since the 7th or 8th grade.   

[BigDaddy]

4/16/2012 – Day 1 of my 4 day split

Got to the Gym at 6:15am.   No, I still haven’t filed my taxes!!!!!

 * Stretch

* Cardio
          26 minutes on the ellipse machine.

* Wide grip cable pull downs
          10@120
          10@140
          8@160
          8@180
          8@200
          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@90
          8@90
          8@90

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

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

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          10@135
          10@180
          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@30
          8@30

* Lifefitness Ab Crunch Machine
          25@120
          25@120
          25@120
          25@120

* Bent Over Barbell Rows
          10@135
          8@175
          8@195
          8@205
          8@215
          8@215
          8@205
          8@205
          8@195

* Stretched

* Pullups
          4, 3, 1

Workout Totaled 2 hours and 15 minutes.

Weighed in at 233, little bit of a bloat again from the weekend.

Good work out today.  Elbow is feeling much, much better, but I’m still taking it a little easy on the rows.  We are going to put off running today, as it’s supposed to be 90, and my running buddy is meeting someone for lunch.  I need to bug out early and finish up the taxes anyways.

[hochspeyer]

Run during lunch yesterday got killed because I was on the phone doing customer support for 10 hours straight.  Then I got called twice last night and only got about 5 hours sleep, and needed to be back online this early this morning, so no morning workout!

BigDaddy is not happy and misses the Iron   

If I can, I will bail work early today and get in an afternoon workout.

If you use the phone to cushion the dumbells when you drop them after a set, you'll spend less time on the phone. Just sayin'. 

[BigDaddy]

4/17/2012 – Day 2 of my 4 day split

Got to the Gym at 6:20am.   Up late doing the taxes last night.  Finally all filed.  That’s my excuse and I’m sticking to it!

* Stretch

* Cardio
          22 minutes on the step mill

* Barbell Bench Press
          10 @ bar
          10 @ 135
          8 @ 185
          8 @ 205
          8 @ 225
          8 @ 230
          8 @ 225
          8 @ 225
          8 @ 225
          8 @ 225
          10 @ 135
         
Ab Work, Leg Raises/Knee Raises
          15/15
          15/15
          15/15
          15/15
          15/15

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

* Straight Leg Dead Lifts
          15@bar
          10@135
          10@185
          8@235
          8@255
          8@265
          8@275
          8@285
          8@295
          10@185

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

* Chest Dips
          10 – Assisted
          8,8,7,7,7 – Unassisted

* Pushups
          6*15

* Stretch

Workout Totaled 2 hours  15 minutes.

Weighed in at 233lbs after the workout.

Good workout today.  That was my first shot at 230 on the bench, and I was able to get 8 reps.  Just barely, but I got them!  Couple other gains here and there on reps.  Very happy with the workout overall.

[BigDaddy]

If you use the phone to cushion the dumbells when you drop them after a set, you'll spend less time on the phone. Just sayin'. 

Not a bad idea, but it's my personal phone....

[BigDaddy]

4/17/2012 – Run During Lunch

Ran 5.15 miles in 47:50. Not a bad run today, a little slower than usual, but it was hot out, so I’m happy with the results.   9:17 miles.

[BigDaddy]

4/18/2012 – Run During Lunch

Ran 5.15 miles in 45:40. First time we’ve done the 5 mile loop back to back and we killed it.  15 seconds off our best time from a few weeks ago, over 2 minutes better than yesterday.  Weather was just perfect for a run, about 60 with a slight breeze!

8:52 miles, and that is with dogging the first mile in 9:53!  The cute girl that passed us at about 2.5 miles in may have helped us pick up our pace

[BigDaddy]

4/19/2012 – Day 3 of my 4 day split

Got to the Gym at 6:05am.  Ready for a good workout this morning.  I took today and tomorrow off from work, so I can take as long as I want for the workout.

* Stretch

* Cardio
          32 minutes on step mill

* Cable Tricep Push Downs
          10 @ 60
          10 @ 80
          8 @ 90
          8 @ 100
          8 @ 105
          8 @ 100
          8 @ 100
          8 @ 100
          8 @ 95
           
* Barbell Squats
          12@nothing
          12@bar
          10@95
          8@135
          8@155
          8@175
          8@185
          8@195
          8@205
          8@195
          8@185
          10@155
          10@135

* Core Work
          Decline Bench Sit-ups – 4 sets of 30 with 35lb plate
          Decline Bench Russian Twists – 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 @ 72.5
          8 @ 70
          8 @ 70
          8 @ 70
   
* Calf Extensions on Icarian seated incline machine
          12 @ 280
          12 @ 360
          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 @ 205
          8 @ 205
          8 @ 195

* Leg Press Machine, plate weight only
            12 @ sled
            12 @ 90
            10 @ 180
            8 @ 270
            8 @ 360
            8 @ 410
            8 @ 460
            8 @ 460

* Lower Back Extensions
          10 + 45lbs
          10 + 45lbs
          10 + 45lbs
          10 + 45lbs
          10 + 45lbs
          10 + 45lbs

* Stretch

* Pullups
         4,3,1

Workout Totaled 2 hours and 40 minutes

Weighed in at 231 after the workout. 

Great leg workout today.   Squatting that much after run 5 miles 2 days in a row put a real hurting on my legs.  I ought to have some really good DOMS tomorrow.   I started the leg press really light because I thought my quads were already shot, but I got up to 460, so I was happy with it.

Towards the end of my workout, I had a new guy come up to me, and ask me a few questions.  Instead of the normal “How did you lose that much weight”, I got “How did you get that ripped?  You are a monster!”   He had never seen me when I was heavy, it felt pretty awesome.

[BigDaddy]

4/14/2012 – Day 4 of my 4 day split

Got to the Gym at 5:10.  My wife wants to do the a body combat class at 9:30, so I needed to finished my workout and get home to watch the kids.   Between the running, squaterday, and all the yard work I did yesterday, my legs are good and sore!

 Stretch

* Cardio
          34 minutes on the ellipse machine.

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

          HELL YEAH!  That is first time I have ever gotten the 70’s up for the overhead press, and I even managed 2 sets of 8.  Felt awesome!

* Upright Barbell Rows
          10@65
          10@85
          8@105
          8@115
          8@125
          8@130
          8@125
          8@115
       
* Ab Work, Leg Raises/Knee Raises
          18/18
          18/18
          18/18
          15/15
          15/15

* Standing Side Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@40
          8@35
       
* Standing Front Dumbbell Raises
          10@20
          10@25
          8@30
          8@35
          8@40
          8@35

* Rear Deltoid Machine
          10@100
          10@120
          8@140
          8@160
          7@180  
          8@160

* Lifefitness Ab Crunch Machine
          25@120
          25@120
          25@120
          25@120
          25@120

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

* Standing Barbell Shoulder Presses (Rocky’s, alternating in front and behind the head.)
          12@bar
          12@65
          10@85
          8@95
          8@105
          8@115
          5@125
          8@105

 Stretched

Workout Totaled 2 hours and 40 minutes.

Weighed in at 232 after the workout. 

Great workout today.  I am psyched about getting the 70’s up on the overhead dumbbell press.  That is a goal I have been working towards for a long time.  Made some other gains here and there during the workout as well.  I feel like a beast right now!