BigDaddy - Faster, Stronger!

[BigDaddy]

11/9/2018 – Day 3 of my 3 day split

Got to the Gym at 5:10 am.

This was first morning I had to scrape frost of the car before heading out to the gym. 
 
 * Stretch

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

* Barbell Bench Press
          15 @ 135 lbs.
          12 @ 155 lbs.
          8 @ 175 lbs.
          6 @ 195 lbs.
          4 @ 205 lbs.
          4 @ 205 lbs.
          4 @ 205 lbs.
          4 @ 205 lbs.
          4 @ 215 lbs.
          6 @ 195 lbs.
          6 @ 175 lbs., 6 @ 155 lbs., 6 @ 135 lbs.

* Prone Grip Barbell Curls
          15 @ 50 lbs.
          12 @ 60 lbs.
          10 @ 70 lbs.
          8 @ 80 lbs.
          6 @ 90 lbs.
          4 @ 100 lbs.
          4 @ 100 lbs.
          6 @ 90 lbs.
          6 @ 70 lbs., 6 @ 50 lbs.

* Incline Barbell Press
          15 @ 95 lbs.
          12 @ 115 lbs.
          10 @ 135 lbs.
          8 @ 145 lbs.
          6 @ 155 lbs.
          6 @ 145 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.
          6 @ 275 lbs.
          4 @ 295 lbs.
          3 @ 305 lbs.
          6 @ 275 lbs.
          6 @ 245 lbs.
          6 @ 215 lbs., 6 @ 185 lbs.

 * Dumbbell Curls / Dumbbell Chest Fly
          10 @ 25 lbs. / 12 @ 20 lbs.
          10 @ 30 lbs. / 10 @ 25 lbs.
          8 @ 35 lbs. / 10 @ 30 lbs.
          8 @ 35 lbs. / 8 @ 35 lbs.

* Knee Raises
         8, 8, 8, 8, 8

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

 * Stretch

Workout Totaled 2 hours and 10 minutes.

[BigDaddy]

11/11/2018 – Workout with my Son

Got to the gym at 6:35 am.   

* Stretch

* Warmup
          21 minutes on the Arc Trainer.

* Barbell Bench Press
          15 @ 135 lbs.
          12 @ 165 lbs.
          10 @ 185 lbs.
          7 @ 205 lbs., 6 @ 185 lbs., 6 @ 165 lbs., 6 @ 155 lbs.

* Dual Handle Cable Pulldowns
          12 @ 70 lbs.
          10 @ 90 lbs.
          8 @ 110 lbs.
          6 @ 130 lbs., 6 @ 110 lbs., 6 @ 90 lbs., 6 @ 70 lbs.
          Done facing away from the machine.  This way I can’t lean back.

* Seated Leg Press Machine / Standing Calf Raise Machine
          15 @ 150 lbs. / 15 @ 100 lbs.
          15 @ 170 lbs. / 15 @ 140 lbs.
          15 @ 187.5 lbs. / 15 @ 160 lbs.
          10 @ 200 lbs., 10 @ 175 lbs., 10 @ 150 lbs., 10 @ 125 lbs. / 10 @ 180 lbs., 10 @ 140 lbs., 10 @ 100 lbs., 10 @ 60 lbs.

* Seated Dumbbell Press / Decline Crunches / Russian Twists
          15 @ 35 lbs. / 10 / 10
          12 @ 45 lbs. / 10 / 10
          10 @ 50 lbs. / 10 / 10
          8 @ 55 lbs., 8 @ 45 lbs., 6 @ 40 lbs., 6 @ 35 lbs. / ( 8 / 8 ) * 4

* Dumbbell Biceps Curls / Overhead Triceps Extensions
         10 @ 30 lbs. / 10 @ 50 lbs.
         8 @ 35 lbs. / 10 @ 60 lbs.
         6 @ 40 lbs. / 10 @ 60 lbs.

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

* Stretch

Workout totaled 1 hour and 31 minutes.

[BigDaddy]

11/12/2018 – Day 1 of my 3 day split

Got to the gym at 5:10 am. 

* Stretch

* Warm-Up
         34 minutes Running on the track and Hitting the heavy bag.  3 laps running, 120 seconds on the bag, repeat.

* Wide Grip Assisted Pullups
          10, 8, 8, 6, 6, 4, 4, 6, 8

* Cable Overhead Triceps Extensions
          12 @ 45 lbs.
          10 @ 55 lbs.
          10 @ 55 lbs.
          10 @ 55 lbs.
          10 @ 55 lbs.
          8 @ 55 lbs.
          8 @ 55 lbs.
          10 @ 45 lbs.

* Flite Power Squat Machine
          10 @ 180 lbs.
          10 @ 360 lbs.
          10 @ 450 lbs.
          10 @ 540 lbs.
          8 @ 630 lbs.
          8 @ 720 lbs.
          6 @ 810 lbs.
          6 @ 810 lbs.
          8 @ 630 lbs.
          10 @ 450 lbs.

 * Hammer Strength ISO Row
          12 @ 90 lbs.
          10 @ 110 lbs.
          10 @ 130 lbs.
          10 @ 150 lbs.
          8 @ 170 lbs.
          8 @ 190 lbs.
          6 @ 200 lbs.
          6 @ 200 lbs.
          8 @ 170 lbs.
          8 @ 140 lbs.

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

* Decline Crunches / Russian Twists / Reverse Dual Handle Lat Pulldowns
         8 / 8 / 10 @ 70 lbs.
         8 / 8 / 10 @ 70 lbs.
         8 / 8 / 10 @ 70 lbs.
         8 / 8 / 10 @ 70 lbs.
         8 / 8 / 10 @ 70 lbs.
   
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled: 2 hours and 8 minutes.

[BigDaddy]

11/13/2018 – 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 @ 65 lbs.
          8 @ 70 lbs., 6 @ 60 lbs., 6 @ 50 lbs., 6 @ 40 lbs.

* Seated Wide Grip Cable Rows
          15 @ 150 lbs.
          12 @ 190 lbs.
          10 @ 210 lbs.
          8 @ 230 lbs., 6 @ 190 lbs., 6 @ 170 lbs., 6 @ 150 lbs.
 
* Leg Press, PWO
          15 @ 180 lbs.
          15 @ 270 lbs.
          15 @ 360 lbs.
          10 @ 450 lbs., 8 @ 360 lbs., 8 @ 270 lbs., 8 @ 180 lbs.

 * Overhead Barbell Press
          15 @ 75 lbs.
          12 @ 95 lbs.
          10 @ 105 lbs.
          7 @ 115 lbs., 6 @ 95 lbs., 6 @ 75 lbs., 8 @ 65 lbs.

* Knee Raises / Good Mornings
         10 / 8
         10 / 8
         10 / 8
         10 / 8

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

* Stretch

Workout totaled 1 hour and 13 minutes.

[BigDaddy]

11/14/2018– Day 2 of my 3 day split

Got to the gym at 4:55 am.

* Stretch

* Warmup
         34 minutes Running on the track and Hitting the heavy bag.  3 laps running, 2 minutes on the bag, repeat.

 * Standing Overhead Barbell Press
          15 @ 65 lbs.
          12 @ 85 lbs.
          10 @ 95 lbs.
          8 @ 105 lbs.
          6 @ 115 lbs.
          5 @ 125 lbs.
          6 @ 115 lbs.
          5 @ 115 lbs.
          6 @ 105 lbs.
          8 @ 95 lbs.
          10 @ 75 lbs.

 * Barbell Squats
          8 @ bar.
          8 @ 95 lbs.
          8 @ 135 lbs.
          8 @ 165 lbs.
          8 @ 185 lbs.
          6 @ 205 lbs.
          6 @ 225 lbs.
          6 @ 245 lbs.
          4 @ 265 lbs.
          3 @ 285 lbs.
          4 @ 245 lbs.
          6 @ 205 lbs.
          8 @ 155 lbs.
* Machine Rear Delt Flys
          12 @ 70 lbs.
          10 @ 90 lbs.
          8 @ 110 lbs.
          8 @ 120 lbs.
          8 @ 120 lbs.
          8 @ 120 lbs.
          8 @ 120 lbs.
          10 @ 90 lbs.

* Seated Dumbbell Overhead Press
          15 @ 30 lbs.
          12 @ 40 lbs.
          10 @ 45 lbs.
          8 @ 50 lbs.
          8 @ 50 lbs.
          8 @ 50 lbs.
          8 @ 40 lbs.
          10 @ 30 lbs.

* Barbell Shoulder Shrugs
          15 @ 135 lbs.
          12 @ 225 lbs.
          10 @ 315 lbs.
          8 @ 365 lbs.
          8 @ 365 lbs.
          8 @ 365 lbs.
          8 @ 315 lbs.
          10 @ 225 lbs.

* Decline Crunches / Russian Twists
         ( 10 / 10 ) * 5
 
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 hour and 2 minutes.

[BigDaddy]

11/13/2018 – Treadmill Run at Work

Ran/Walked 3.25 miles in 46:22 on a treadmill in the fitness room at work.   They re-did the room and put in 2 treadmills, 2 bikes, 2 ellipse machines, a dual pull stack with pullup bars and dumbbells to 50 lbs.

11/14/2018 - Run at Work

Ran 4.00 miles in 42:56, 10:44 per mile.  Good run today.   Got outside for a run today, cold and windy, but at least it was dry. 

[BigDaddy]

11/15/2018 – Workout with my Son

Got to the gym at 5:05 am.   

* Stretch

* Warmup
          18 minutes running on the treadmill.

* Barbell Bench Press
          15 @ 135 lbs.
          12 @ 165 lbs.
          10 @ 190 lbs.
          6 @ 210 lbs., 6 @ 190 lbs., 6 @ 175 lbs., 6 @ 155 lbs.

* Gravitron Assisted Pullups
          10, 10, 10, 8, 8

* Seated Leg Press Machine / Standing Calf Raise Machine
          15 @ 150 lbs. / 15 @ 100 lbs.
          15 @ 175 lbs. / 15 @ 140 lbs.
          15 @ 200 lbs. / 15 @ 180 lbs.
          12 @ 225 lbs., 10 @ 187.5 lbs., 10 @ 150 lbs. / 12 @ 220 lbs., 10 @ 160 lbs., 10 @ 100 lbs.

* Seated Dumbbell Press / Decline Crunches / Russian Twists
          15 @ 35 lbs. / 12 / 12
          12 @ 45 lbs. / 10 / 10
          10 @ 50 lbs. / 10 / 10
          10  @ 50 lbs., 8 @ 40 lbs., 8 @ 35 lbs., 8 @ 30 lbs. / ( 8 / 8 ) * 4

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

* Stretch

Workout totaled 1 hour and 20 minutes.

[BigDaddy]

11/16/2018 – Spinning at Home

Rode 28.7 miles in 1:28:16 on the spin bike at home.  Woke up to 8 inches of heavy wet snow, and I haven’t finished fixing the snow blower yet, so I rode the bike at home before shoveling the driveway.  Between the biking and shoveling, I got in a decent cardio, legs, core and upper body workout.

[BigDaddy]

11/18/2018 – Workout with my Son

Got to the gym at 6:30 am.   

* Stretch

* Warmup
          21 minutes on the Arc Trainer.

* Incline Dumbbell Press
          15 @ 45 lbs.
          12 @ 60 lbs.
          10 @ 70 lbs.
          8 @ 75 lbs., 6 @ 65 lbs., 6 @ 55 lbs., 6 @ 50 lbs.

* Seated Wide Grip Cable Rows
          15 @ 150 lbs.
          12 @ 190 lbs.
          10 @ 210 lbs.
          8 @ 230 lbs., 6 @ 190 lbs., 6 @ 170 lbs., 6 @ 150 lbs.
 
* Leg Press, PWO
          15 @ 230 lbs.
          15 @ 320 lbs.
          15 @ 410 lbs.
          12 @ 500 lbs., 8 @ 410 lbs., 8 @ 320 lbs., 8 @ 230 lbs., 8 @ 180 lbs.

 * Overhead Barbell Press
          15 @ 75 lbs.
          12 @ 95 lbs.
          10 @ 110 lbs.
          6 @ 120 lbs., 6 @ 105 lbs., 6 @ 95 lbs., 6 @ 85 lbs.

* Barbell Curls / Overhead Triceps Extensions
         10 @ 50 lbs. / 10 @ 50 lbs.
         10 @ 60 lbs. / 10 @ 60 lbs.
         10 @ 60 lbs. / 10 @ 60 lbs.

* Decline Crunches / Twisting Decline Crunches
         (8 /  * 5

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

* Stretch

Workout totaled 1 hour and 27 minutes.

11/19/2018 – Day 3 of my 3 day split

Got to the Gym at 5:10 am.

* Stretch

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

* Barbell Bench Press
          15 @ 135 lbs.
          12 @ 155 lbs.
          10 @ 175 lbs.
          8 @ 195 lbs.
          6 @ 205 lbs.
          4 @ 215 lbs.
          3 @ 220 lbs.
          6 @ 195 lbs.
          8 @ 175 lbs.
          10 @ 155 lbs.

* Prone Grip Barbell Curls
          12 @ 50 lbs.
          10 @ 70 lbs.
          8 @ 80 lbs.
          8 @ 90 lbs.
          6 @ 100 lbs.
          5 @ 105 lbs.
          6 @ 90 lbs.
          8 @ 80 lbs.
          8 @ 70 lbs.

* Incline Hammer Strength Press
          15 @ 90 lbs.
          12 @ 130 lbs.
          10 @ 160 lbs.
          8 @ 180 lbs.
          6 @ 190 lbs.
          5 @ 200 lbs.
          6 @ 190 lbs.
          8 @ 160 lbs.
          8 @ 130 lbs.

* Sumo Barbell Deadlifts
          8 @ 135 lbs.
          8 @ 135 lbs.
          8 @ 185 lbs.
          6 @ 225 lbs.
          6 @ 255 lbs.
          4 @ 275 lbs.
          4 @ 295 lbs.
          4 @ 275 lbs.
          6 @ 255 lbs.
          6 @ 235 lbs.
          8 @ 185 lbs.

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

* Knee Raises
         8, 8, 8, 8, 8

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

 * Stretch

Workout Totaled 2 hours and 14 minutes.

[BigDaddy]

11/20/2018 – Workout with my Son

Got to the gym at 5:00 am.   

* Stretch

* Warmup
          21 minutes running on the arc trainer.

* Barbell Bench Press
          15 @ 135 lbs.
          12 @ 165 lbs.
          10 @ 190 lbs.
          5 @ 215 lbs., 6 @ 195 lbs., 6 @ 175 lbs., 6 @ 155 lbs.

* Gravitron Assisted Pullups
          12, 12, 10, 8, 8

* Seated Leg Press Machine / Standing Calf Raise Machine
          15 @ 175 lbs. / 15 @ 140 lbs.
          15 @ 200 lbs. / 15 @ 180 lbs.
          15 @ 225 lbs. / 15 @ 220 lbs.
          12 @ 250 lbs., 10 @ 200 lbs., 10 @ 175 lbs., 10 @ 150 lbs. / 10 @ 260 lbs., 10 @ 200 lbs., 10 @ 160 lbs., 10 @ 120 lbs.

* Seated Dumbbell Press / Decline Crunches / Russian Twists
          15 @ 35 lbs. / 10 / 10
          12 @ 45 lbs. / 10 / 10
          10 @ 50 lbs. / 10 / 10
          8  @ 55 lbs., 6 @ 45 lbs., 6 @ 40 lbs., 6 @ 35 lbs. / ( 8 / 8 ) * 4

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

* Stretch

Workout totaled 1 hour and 24 minutes.