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Author Topic: BigDaddy - Faster, Stronger!  (Read 292655 times)

Offline BigDaddy

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  • Height: 6'6"
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BigDaddy
Re: BigDaddy - Faster, Stronger!
« Reply #3225 on: January 02, 2019, 01:45:14 PM »
1/2/2019 – Day 3 of my 3 day split

Got to the Gym at 5:10 am.

* Stretch

* Warm-up
         27 minutes running on the track and hitting the heavy bag.  3 laps running, 120 seconds on the bag, repeat.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 165 lbs.
          10 @ 185 lbs.
          8 @ 195 lbs.
          6 @ 205 lbs.
          5 @ 215 lbs.
          6 @ 205 lbs.
          6 @ 195 lbs.
          8 @ 185 lbs.
          10 @ 165 lbs.

* EZ-Bar Barbell Curls
          12 @ 50 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          6 @ 80 lbs.
          6 @ 80 lbs.
          6 @ 80 lbs.
          8 @ 70 lbs.
          10 @ 60 lbs.

* Hammer Strength Incline Press
          12 @ 120 lbs.
          10 @ 150 lbs.
          8 @ 170 lbs.
          6 @ 190 lbs.
          5 @ 200 lbs.
          6 @ 190 lbs.
          6 @ 170 lbs.
          8 @ 150 lbs.
          8 @ 130 lbs.

* Sumo Barbell Deadlifts
          10 @ 135 lbs.
          10 @ 135 lbs.
          8 @ 185 lbs.
          8 @ 215 lbs.
          6 @ 235 lbs.
          6 @ 255 lbs.
          6 @ 275 lbs.
          4 @ 285 lbs.
          6 @ 255 lbs.
          6 @ 225 lbs.
          8 @ 185 lbs.

 * Dumbbell Biceps Curls / Dumbbell Chest Fly
          10 @ 25 lbs. / 10 @ 25 lbs.
          8 @ 30 lbs. / 8 @ 30 lbs.
          8 @ 35 lbs. / 8 @ 35 lbs.
          6 @ 40 lbs. / 8 @ 40 lbs.
          8 @ 30 lbs. / 8 @ 30 lbs.

* Cardio
         18 minutes on the Arc Trainer.

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

 * Stretch

Workout Totaled 2 hours and 17 minutes.

01/02/2019 - Run at Work

Ran 3.5 miles in 39:30, 11:14 per mile.  First run in over a month and half.  I let work and stress get me out of the habit, time to get back into it!
Logged
"If you want something you have never had, you must be willing to do something you have never done."

"Don’t tell me what you can’t do — you don’t know what you can’t do. What you think you can’t do is only what you won’t do."

Offline BigDaddy

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  • Posts: 4387
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
BigDaddy
Re: BigDaddy - Faster, Stronger!
« Reply #3226 on: January 03, 2019, 08:59:40 AM »
1/3/2018 – Workout with my Son

Got to the gym at 5:05 am.   

* Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Incline Dumbbell Press
          15 @ 45 lbs.
          12 @ 60 lbs.
          10 @ 70 lbs.
          8 @ 70lbs., 8 @ 60 lbs., 8 @ 50 lbs., 8 @ 45 lbs.

* Seated Wide Grip Cable Rows
          15 @ 150 lbs.
          12 @ 190 lbs.
          10 @ 210 lbs.
          8 @ 230 lbs., 8 @ 190 lbs., 8 @ 170 lbs., 8 @ 150 lbs.

* Seated Leg Press Machine / Standing Calf Raises
          15 @ 125 lbs. / 15 @ 100 lbs.
          15 @ 125 lbs. / 15 @ 100 lbs.
          15 @ 125 lbs. / 15 @ 100 lbs.
          20 @ 125 lbs., 20 @ 100 lbs., 20 @ 75 lbs. / 10 @ 140 lbs., 10 @ 120 lbs., 10 @ 100 lbs., 10 @ 80 lbs.

 * Overhead Barbell Press
          15 @ 75 lbs.
          12 @ 85 lbs.
          10 @ 95 lbs.
          8 @ 105 lbs., 8 @ 95 lbs., 8 @ 85 lbs., 8 @ 75 lbs.

* Decline Crunches
         15, 15, 15, 15

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

* Stretch

Workout totaled 1 hour and 15 minutes.
Logged
"If you want something you have never had, you must be willing to do something you have never done."

"Don’t tell me what you can’t do — you don’t know what you can’t do. What you think you can’t do is only what you won’t do."

Offline BigDaddy

  • Senior Member
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  • Posts: 4387
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
BigDaddy
Re: BigDaddy - Faster, Stronger!
« Reply #3227 on: January 08, 2019, 12:02:13 PM »
1/7/2018 – Spinning at Home

Rode 25 miles in 1 hour and 20 minutes.   My car was still in the shop, so I rode the spin bike at home since I couldn’t get to the gym.

1/8/2018 – Workout with my Son

Got to the gym at 5:05 am.   

* Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Incline Dumbbell Press
          15 @ 45 lbs.
          12 @ 60 lbs.
          10 @ 70 lbs.
          8 @ 70lbs., 8 @ 60 lbs., 8 @ 50 lbs., 8 @ 45 lbs.

* Reverse Wide Grip Lat Pulldowns
          15 @ 90 lbs.
          12 @ 110 lbs.
          10 @ 130 lbs.
          8 @ 150 lbs., 6 @ 130 lbs., 6 @ 110 lbs., 6 @ 90 lbs.

* Seated Leg Press Machine / Standing Calf Raises
          15 @ 150 lbs. / 15 @ 160 lbs.
          15 @ 175 lbs. / 15 @ 180 lbs.
          15 @ 200 lbs. / 15 @ 200 lbs.
          10 @ 225 lbs., 10 @ 200 lbs., 10 @ 175 lbs., 10 @ 150 lbs. / 10 @ 220 lbs., 10 @ 180 lbs., 10 @ 160 lbs., 10 @ 140 lbs.

 * Overhead Barbell Press
          15 @ 75 lbs.
          12 @ 95 lbs.
          10 @ 105 lbs.
          8 @ 115 lbs., 8 @ 95 lbs., 8 @ 85 lbs., 8 @ 75 lbs.

* Decline Crunches
         20, 20, 20, 20, 20

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

* Stretch

Workout totaled 1 hour and 14 minutes.
Logged
"If you want something you have never had, you must be willing to do something you have never done."

"Don’t tell me what you can’t do — you don’t know what you can’t do. What you think you can’t do is only what you won’t do."

Offline BigDaddy

  • Senior Member
  • ****
  • Posts: 4387
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
BigDaddy
Re: BigDaddy - Faster, Stronger!
« Reply #3228 on: January 09, 2019, 09:55:05 AM »

1/9/2019 – Day 1 of my 2 day split

Got to the gym at 5:00 am. 

 * Stretch

* Warm-Up
         28 minutes Running on the track and Hitting the heavy bag.  3 laps running, 2 minutes on the bag, repeat.
 
* Barbell Bench Press
          15 @ 135 lbs.
          12 @ 165 lbs.
          10 @ 185 lbs.
          7 @ 205 lbs.
          5 @ 215 lbs.
          6 @ 205 lbs.
          8 @ 185 lbs.
          10 @ 165 lbs.

* Barbell Squats
          10 @ bar.
          10 @ 95 lbs.
          10 @ 135 lbs.
          8 @ 165 lbs.
          8 @ 195 lbs.
          6 @ 225 lbs.
          6 @ 245 lbs.
          6 @ 225 lbs.
          8 @ 185 lbs.
          10 @ 135 lbs.

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

 * Overhead Triceps Extensions / Dumbbell Chest Fly
          15 @ 40 lbs. / 12 @ 25 lbs.
          12 @ 50 lbs. / 10 @ 30 lbs.
          10 @ 60 lbs. / 8 @ 35 lbs.
          8 @ 70 lbs. / 8 @ 35 lbs.
          8 @ 70 lbs. / 8 @ 35 lbs.
          10 @ 60 lbs. / 8 @ 30 lbs.
          10 @ 50 lbs. / 10 @ 25 lbs.
          10 @ 130 lbs. / 8 @ 55 lbs.

* Decline Crunches
         15, 15, 15, 15, 15

* Cardio
         21 minutes on the Arc Trainer.
 
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled: 2 hours and 11 minutes.
Logged
"If you want something you have never had, you must be willing to do something you have never done."

"Don’t tell me what you can’t do — you don’t know what you can’t do. What you think you can’t do is only what you won’t do."

Offline BigDaddy

  • Senior Member
  • ****
  • Posts: 4387
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
BigDaddy
Re: BigDaddy - Faster, Stronger!
« Reply #3229 on: January 10, 2019, 08:38:52 AM »

1/10/2018 – Workout with my Son

Got to the gym at 5:05 am.   

* Stretch

* Warmup
          17 minutes on the arc trainer.

* Barbell Bench Press
          15 @ 135 lbs.
          12 @ 165 lbs.
          10 @ 195 lbs.
          4 @ 225 lbs., 6 @ 205 lbs., 6 @ 185 lbs., 8 @ 165 lbs.

* Seated Wide Grip Cable Rows
          15 @ 150 lbs.
          12 @ 190 lbs.
          10 @ 230 lbs.
          6 @ 270 lbs., 6 @ 230 lbs., 6 @ 190 lbs., 6 @ 170 lbs.

* Seated Dumbbell Press / Decline Crunches
          15 @ 40 lbs. / 15
          12 @ 50 lbs. / 15
          10 @ 60 lbs. / 20
          8 @ 60 lbs., 6 @ 50 lbs., 6 @ 45 lbs., 6 @ 40 lbs. / 15 * 4

* Seated Leg Press Machine / Standing Calf Raises
          15 @ 150 lbs. / 15 @ 160 lbs.
          15 @ 200 lbs. / 15 @ 180 lbs.
          12 @ 250 lbs. / 15 @ 200 lbs.
          8 @ 275 lbs., 10 @ 200 lbs. / 10 @ 220 lbs., 10 @ 160 lbs.

* Stretch

Workout totaled 1 hour and 17 minutes.

Logged
"If you want something you have never had, you must be willing to do something you have never done."

"Don’t tell me what you can’t do — you don’t know what you can’t do. What you think you can’t do is only what you won’t do."

Offline BigDaddy

  • Senior Member
  • ****
  • Posts: 4387
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
BigDaddy
Re: BigDaddy - Faster, Stronger!
« Reply #3230 on: January 11, 2019, 09:54:45 AM »
1/11/2019 – Day 2 of my 2 day split

Got to the gym at 5:00 am. 

 * Stretch

* Warm-Up
         27 minutes Running on the track and Hitting the heavy bag.  3 laps running, 2 minutes on the bag, repeat.
 
* Reverse Wide Grip Lat Pulldowns
          15 @ 90 lbs.
          12 @ 110 lbs.
          10 @ 130 lbs.
          7 @ 150 lbs.
          4 @ 170 lbs.
          6 @ 150 lbs.
          8 @ 130 lbs.
          8 @ 110 lbs.

* Prone Grip Barbell Curls
          15 @ 50 lbs.
          12 @ 70 lbs.
          10 @ 80 lbs.
          8 @ 90 lbs.
          6 @ 100 lbs.
          6 @ 90 lbs.
          8 @ 80 lbs.
          8 @ 70 lbs.

* Sumo Barbell Deadlifts
          8 @ 135 lbs.
          8 @ 135 lbs.
          8 @ 185 lbs.
          8 @ 225 lbs.
          8 @ 245 lbs.
          6 @ 265 lbs.
          6 @ 285 lbs.
          4 @ 300 lbs.
          6 @ 265 lbs.
          8 @ 225 lbs.
          8 @ 185 lbs.

 * Wide Grip Seated Cable Rows
          15 @ 170 lbs.
          12 @ 210 lbs.
          10 @ 250 lbs.
          6 @ 270 lbs.
          5 @ 290 lbs.
          6 @ 250 lbs.
          8 @ 210 lbs.
          10 @ 170 lbs.

* V-Bar Face Pulls / Decline Crunches
          12 @ 45 lbs. / 15
          10 @ 55 lbs. / 15
          10 @ 65 lbs. / 15
          8 @ 75 lbs. / 15
          6 @ 85 lbs. / 15
          8 @ 75 lbs. / 15
          10 @ 65 lbs. / 15

* Cardio
         21 minutes on the Arc Trainer.
 
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled: 2 hours and 9 minutes.

Logged
"If you want something you have never had, you must be willing to do something you have never done."

"Don’t tell me what you can’t do — you don’t know what you can’t do. What you think you can’t do is only what you won’t do."

Offline BigDaddy

  • Senior Member
  • ****
  • Posts: 4387
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
BigDaddy
Re: BigDaddy - Faster, Stronger!
« Reply #3231 on: January 14, 2019, 12:17:06 PM »

1/14/2019 – Day 1 of my 2 day split

Got to the gym at 5:05 am. 

 * Stretch

* Warm-Up
         29 minutes Running on the track and Hitting the heavy bag.  3 laps running, 2 minutes on the bag, repeat.
 
* Barbell Incline Press
          15 @ 95 lbs.
          12 @ 115 lbs.
          10 @ 135 lbs.
          8 @ 145 lbs.
          6 @ 155 lbs.
          5 @ 165 lbs.
          6 @ 145 lbs.
          8 @ 125 lbs.
          10 @ 105 lbs.

* Barbell Squats
          10 @ bar.
          10 @ 95 lbs.
          10 @ 145 lbs.
          8 @ 185 lbs.
          8 @ 215 lbs.
          6 @ 235 lbs.
          6 @ 255 lbs.
          4 @ 275 lbs.
          6 @ 245 lbs.
          6 @ 215 lbs.
          8 @ 185 lbs.

* Overhead Barbell Press
          15 @ 75 lbs.
          12 @ 85 lbs.
          10 @ 95 lbs.
          8 @ 105 lbs.
          6 @ 115 lbs.
          5 @ 125 lbs.
          8 @ 105 lbs.
          10 @ 85 lbs.

 * Narrow Grip Bench Press
          15 @ 95 lbs.
          12 @ 115 lbs.
          10 @ 135 lbs.
          8 @ 155 lbs.
          8 @ 165 lbs.
          6 @ 175 lbs.
          6 @ 185 lbs.
          6 @ 165 lbs.
          8 @ 145 lbs.
          10 @ 125 lbs.

* Decline Crunches
         12 + 25 lbs.
         12 + 25 lbs.
         12 + 25 lbs.
         12 + 25 lbs.
         12 + 25 lbs.

* Cardio
         18 minutes on the Arc Trainer.
 
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled: 2 hours and 13 minutes.
Logged
"If you want something you have never had, you must be willing to do something you have never done."

"Don’t tell me what you can’t do — you don’t know what you can’t do. What you think you can’t do is only what you won’t do."

Offline BigDaddy

  • Senior Member
  • ****
  • Posts: 4387
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
BigDaddy
Re: BigDaddy - Faster, Stronger!
« Reply #3232 on: January 15, 2019, 11:12:11 AM »
1/15/2018 – Workout with my Son

Got to the gym at 5:05 am.   

* Stretch

* Warmup
          17 minutes on the arc trainer.

* Barbell Bench Press
          15 @ 135 lbs.
          12 @ 175 lbs.
          8 @ 204 lbs.
          3 @ 230 lbs., 5 @ 210 lbs., 6 @ 195 lbs., 6 @ 175 lbs., 8 @ 155 lbs.

* Seated Leg Press Machine / Standing Calf Raises
          20 @ 175 lbs. / 15 @ 180 lbs.
          15 @ 225 lbs. / 15 @ 200 lbs.
          10 @ 275 lbs. / 12 @ 240 lbs.
          8 @ 315 lbs., 8 @ 262.5 lbs., 8 @ 212.5, 8 @ 162.5 / 8 @ 280 lbs., 8 @ 240 lbs., 8 @ 200 lbs., 10 @ 160 lbs.

* Seated Wide Grip Cable Rows
          15 @ 170 lbs.
          12 @ 210 lbs.
          8 @ 250 lbs.
          5 @ 290 lbs., 6 @ 250 lbs., 6 @ 210 lbs., 6 @ 170 lbs., 8 @ 150 lbs.

* Seated Dumbbell Press / Decline Crunches
          15 @ 40 lbs. / 12 + 35 lbs.
          12 @ 50 lbs. / 12 + 35 lbs.
          10 @ 60 lbs. / 12 + 35 lbs.
          8 @ 60 lbs., 6 @ 50 lbs., 6 @ 40 lbs., 8 @ 35 lbs. / (10 + 35 lbs.) * 4

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

* Stretch

Workout totaled 1 hour and 22 minutes.
Logged
"If you want something you have never had, you must be willing to do something you have never done."

"Don’t tell me what you can’t do — you don’t know what you can’t do. What you think you can’t do is only what you won’t do."

Offline BigDaddy

  • Senior Member
  • ****
  • Posts: 4387
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
BigDaddy
Re: BigDaddy - Faster, Stronger!
« Reply #3233 on: January 16, 2019, 08:36:20 AM »
1/16/2019 – Day 2 of my 2 day split

Got to the gym at 5:00 am. 

 * Stretch

* Warm-Up
         28 minutes Running on the track and Hitting the heavy bag.  3 laps running, 2 minutes on the bag, repeat.
 
* Reverse Wide Grip Lat Pulldowns
          15 @ 90 lbs.
          12 @ 110 lbs.
          10 @ 130 lbs.
          8 @ 150 lbs.
          5 @ 170 lbs.
          4 @ 170 lbs.
          6 @ 150 lbs.
          8 @ 130 lbs.
          10 @ 110 lbs.

* Narrow Grip EZ-Bar Barbell Curls / Straight Arm Lat Pulldowns
          15 @ 50 lbs. / 15 @ 35 lbs.
          12 @ 60 lbs. / 12 @ 45 lbs.
          10 @ 70 lbs. / 10 @ 55 lbs.
          8 @ 80 lbs. / 8 @ 65 lbs.
          6 @ 90 lbs. / 8 @ 75 lbs.
          6 @ 80 lbs. / 8 @ 75 lbs.
          8 @ 70 lbs. / 8 @ 65 lbs.
          8 @ 60 lbs. / 8 @ 55 lbs.

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

 * T-Bar Rows / V-Bar Face Pulls
          10 @ 90 lbs. / 10 @ 45 lbs.
          8 @ 115 lbs. / 10 @ 55 lbs.
          8 @ 140 lbs. / 8 @ 65 lbs.
          6 @ 165 lbs. / 8 @ 65 lbs.
          8 @ 140 lbs. / 8 @ 65 lbs.
          8 @ 115 lbs. / 10 @ 55 lbs.

* Decline Crunches
          10 @ 35 lbs.
          10 @ 35 lbs.
          10 @ 35 lbs.
          10 @ 35 lbs.
          10 @ 35 lbs.
          10 @ 35 lbs.

* Cardio
         17 minutes on the Step Mill.
 
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled: 2 hours and 5 minutes.

Logged
"If you want something you have never had, you must be willing to do something you have never done."

"Don’t tell me what you can’t do — you don’t know what you can’t do. What you think you can’t do is only what you won’t do."
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