BigDaddy - Faster, Stronger!

[BigDaddy]

3/22/2012 – Day 2 of my 4 day split

Got to the Gym at 6:05am.  Day 2 of my deload cycle.

* Stretch

* Cardio
        42 minutes on the step mill.

* Barbell Bench Press
          15 @ bar
          15 @ 115
          12 @ 135
          12 @ 145
          12 @ 145
          12 @ 135
          12 @ 135

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

* Incline Dumbbell Press
          15 @ 35
          12 @ 40
          12 @ 45
          12 @ 45
          12 @ 45
          12 @ 45

Dead Lifts
        15@bar
        12@95
        12@115
        12@115
        12@115

Straight Leg Dead Lifts
        12@115
        12@135
        12@145
        12@145

* Incline Dumbbell Chest Flys
          15@15
          15@20   
          12@25   
          12@25   
          12@25   
          12@25   

* Chest Dips
        6*12 – Assisted

* Pushups
        6 * 12

Farmers Walk, dumbbell in each had, weight per dumbbell
         200ft @ 65lbs
         200ft @ 65lbs
         200ft @ 65lbs
         200ft @ 65lbs
         200ft @ 65lbs
         200ft @ 65lbs

* Cardio
        10 minutes on the rowing machine

* Stretch

Workout Totaled 2 hours 20 mins.

Weighed in at 234lbs after the workout.

I guess starting off a journal with a deload week is one way to make impressive gains

[FLEX]

Negs for starting your journal over here on de-load.


 


Welcome.   

[BigDaddy]

Wow, this place is rough 

Only 2 more days on the deload.  I'll be back hitting it hard on Monday.

[Bando]

Negs for starting your journal over here on de-load.


 


Welcome.   

better than starting it on an off week which I'm considering 

[taylor9569]

Wow, this place is rough 

Only 2 more days on the deload.  I'll be back hitting it hard on Monday.

In4 Mondays hardcorz workout 

[BigDaddy]

3/23/2012 – Day 3 of my 4 day split

Got to the Gym at 6:00am.    Day 3 of my deload, one more to go after this.

* Stretch

* Cardio
        25 minutes on the ellipse machine

* Cable Tricep Push Downs
          15 @ 40
          12 @ 45
          12 @ 45
          12 @ 45
          12 @ 45
          12 @ 45
           
* Barbell Squats
        15@bar
        12@135
        12@155
        12@175
        12@175
        12@175
        12@175

* Core Work
          Decline Bench Sit-ups – 4 sets of 40 with 25lb plate
          Decline Bench Russian Twists – 6 sets of 20 with 25lb plate

* Seated Hammer Strength Hamstring Curls, one leg at a time
          12 @ 35
          12 @ 35
          12 @ 35
          12 @ 35
          12 @ 35
          12 @ 35

* Calf Raises, Standing machine, single leg
15 @ 60
12 @ 80
12 @ 80
12 @ 80
12 @ 80
12 @ 80

* Hammer Strength Shin Curls, one leg at a time
          12 @ 20
          12 @ 20
          12 @ 20
          12 @ 20
          12 @ 20
          12 @ 20

* Leg Press Machine, plate weight only
          15 @ 200
          12 @ 290
          12 @ 290
          12 @ 290
          12 @ 290
          12 @ 290
 
* Close Grip Bench Press
15 @ 95
12 @ 105
12 @ 105
12 @ 105
12 @ 105
12 @ 105
       
* Barbell Good Mornings
        15@bar
        12@95
        12@95
        12@95
        12@95
        12@95

* Stretch

Workout Totaled 1 hours and 50 minutes

Weighed in at 236 after the workout.

[hochspeyer]

2 hours 20 minutes for deload??? ???

Now, 1 hour and 50, that's more like it! 

[BigDaddy]

3/23/2012 – Run During Lunch

Ran 5.15 miles in 45:55.   Awesome run and new best time for this loop!   Weather was awesome again, but dofus me left the new running shorts I bought yesterday in the dryer, so I had to run in 75+ degree weather in long workout pants   At least there was a cool breeze the whole time.

8:55 miles!!!!  Back to improving my speed.

Looking forward to the 5K with my wife on Sunday. 

[BigDaddy]

3/24/2012 – Day 4 of my 4 day split

Got to the Gym at 6:05am.   Last day of the deload 

 Stretch

Cardio
        37 minutes on the step mill.

Seated Dumbbell Shoulder Press
        15@30
        12@35
        12@35
        12@35
        12@35
        12@35

Upright Barbell Rows
        15@bar
        12@55
        12@65
        12@65
        12@55
        12@55
       
Ab Work, Leg Raises/Knee Raises
        15/15
        15/15
        15/15
        15/15
        15/15

Standing Side Dumbbell Raises
        15@15
        12@20
        12@20
        12@20
       
Standing Front Dumbbell Raises
        15@15
        12@20
        12@20
        12@20

Rear Deltoid Machine
        15@80
        12@90
        12@90
        12@90

Barbell Shoulder Shrugs
        15@135
        12@225
        12@275
        12@275
        12@225
        12@225

Cable Crunches
        25@65
        25@65
        25@65
        25@65

Standing Barbell Shoulder Presses (Rocky’s, alternating in front and behind the head.)
        15@bar
        12@55
        12@55
        12@55
        12@55
        12@55

* Cardio
        10 minutes on the rowing machine

 Stretched


Workout Totaled 2 hours.

Weighed in at 232 after the workout.  That is a new low for me!    I’m shooting for 230 at my official morning weigh in, which was 235 this morning.

And that’s the end of the deload folks, back to my normal weights/reps on Monday.    I’ve had several regulars at the gym ask if I was ok because I was lifting so light

[BigDaddy]

3/25/2012 – Run with Heart 5K race

I ran the race in 27:37 and my wife ran it in 27:53.  We ran most of it together, but at the end of the race she told me to take off, so kicked it up for the last ¼ mile or so.   8:54 per mile for me, 8:59 miles for my wife.   Usually my wife runs 10 minute miles when she runs, so I am proud of her for pushing it much faster this race.  It felt great to be passing people that looked much younger and fitter than I do

23 miles running logged this week.  That is my highest week ever.

[Bando]

Nice work!

Races are a lot of fun and really make you bring out your A Game

[hochspeyer]

Good job on the race. I hate running, but that's me. I think its great that you and your wife are able to share an activity like that!

[BigDaddy]

3/26/2012 – Day 1 of my 4 day split

Got to the Gym at 6:15am.    Deload is over, back to the good stuff.

 * Stretch

* Cardio
          26 minutes on the ellipse machine, running at lunch today.

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

 * Narrow grip barbell curls
          8@60         
          8@70
          8@80
          8@90
          8@100
          8@100
          8@100
          8@90
          8@90

* Narrow, Prone grip Pulldowns
          10@120
          10@140
          8@160
          8@180
          8@190
          8@190
          8@180
          8@180
          8@180

* Core Work
          Decline Bench Sit-ups – 4 sets of 30 with 45lb plate
          Decline Bench Russian Twists – 6 sets of 15 with 45lb plate

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          8@135
          8@180
          8@225
          8@250
          8@275
          8@275
          8@275
          8@250

* Incline bench dumbbell curls (bodyhard curls)
          10@20
          8@25
          8@30
          8@30
          7@30
          8@25
          8@25

* Lifefitness Ab Crunch Machine
          20@150
          15@170
          15@190
          12@205
          12@205


* Bent Over Barbell Rows
          10@135
          8@155
          8@175
          8@195
          8@205
          7@205
          8@195
          7@195
          8@185

* Stretched

* Pullups
          3,2,2,1

Workout Totaled 2 hours and 25 minutes.

Weighed in at 236. 

Good workout today, nice to be back to the heavy stuff!

[FLEX]

Well that workout just kicked deload right in the ass.

Nice start to the week, Brian!

[123d321]

Nice work