BigDaddy - Faster, Stronger!

[BigDaddy]

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!

[BigDaddy]

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.

[BigDaddy]

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.

[BigDaddy]

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.

[BigDaddy]

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.

[BigDaddy]

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.

[BigDaddy]

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.

[BigDaddy]

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.

[BigDaddy]

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.