Author Topic: BigDaddy - Faster, Stronger!  (Read 179272 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #3195 on: November 09, 2018, 09:32:34 AM »

11/9/2018 Ė 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.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #3196 on: November 11, 2018, 02:47:20 PM »
11/11/2018 Ė 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 canít 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.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #3197 on: November 12, 2018, 09:28:23 AM »
11/12/2018 Ė 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.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #3198 on: November 13, 2018, 09:17:57 AM »
11/13/2018 Ė 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.

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

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #3199 on: November 14, 2018, 10:05:25 AM »
11/14/2018Ė 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.

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

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #3200 on: November 14, 2018, 01:41:38 PM »

11/13/2018 Ė 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. 
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #3201 on: November 15, 2018, 10:59:16 AM »
11/15/2018 Ė 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.

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

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #3202 on: November 16, 2018, 09:18:10 AM »

11/16/2018 Ė 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 havenít 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.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #3203 on: November 19, 2018, 09:17:30 AM »
11/18/2018 Ė 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 /  8) * 5

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

* Stretch

Workout totaled 1 hour and 27 minutes.


11/19/2018 Ė 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.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #3204 on: Today at 09:17:49 AM »
11/20/2018 Ė 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.

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

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."