29-May-2018
FDB - Beginner - Conditioning Workout 1
DB Thrusters - 10/40,12/40,12/40
BW Split Squats - 21,26,28
Double DB Row - 64/20,70/20,72/20
Plank-Ups - 11,11,10
Russian Twists - 20,22,24
BW Reverse Lunges - 16,18,18
AMRAP for 30s, rest 30s between exercises
Rest 90s between cycles
3 cycles
Felt good to be back to a more traditional workout. The Murph Challenge was a lot of fun but this kind of stuff is my bread and butter!
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Thread: BigDad79's Return To Power
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05-29-2018, 09:26 AM #91
Last edited by BigDad79; 05-29-2018 at 09:31 AM.
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05-31-2018, 10:20 AM #92
31-May-2018
FBD - Beginner - Strength 2
DB Incline Bench Press SS Inverted Bar Row
35lbs - 3x12 SS BW - 12,12,12
Half-Kneeling DB Curl to Shoulder Press SS Romanian Deadlift
20lbs - 3x12 (per side) SS 135lbs - 3x12
Goblet Squat SS DB Overhead Walking Lunges
55lbs - 3x12 SS 5lb - 3x12 (each leg side)
Pull-ups / Banded Pull-ups*
BW - 4/6, 2/8, 3/7
* Did non-banded pull-ups to failure and then used the band to get to the full 10 reps
I forgot what a doosie that Goblet Squat / DB OH Walking Lunge was! Tough ass workout!
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06-06-2018, 08:48 AM #93
01-Jun-2018
FDB - Beginner - Conditioning Workout 2
Superman Pushups - 9,11,11
DB Front Loaded Stepups - 9/40,11/40,11/40
Mountain Climbers - 39,31,31
Star Jump - 25,24,25
DB Bent Over Row - 62/20,60/20,60/20
Knee Grab Crunches - 11,12,14
AMRAP for 30s, rest 30s between exercises
Rest 90s between cycles
3 cycles
Feels good to be back on these conditioning workouts. Weird how they are still hard but easier at the same time.
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06-06-2018, 08:56 AM #94
04-Jun-2018
FDB - Intermediate - Strength Workout 1
DB Paused Bench Press SS DB Rows
10 x 55lbs SS 10 x 65lbs per side
10 x 55lbs SS 10 x 65lbs per side
10 x 55lbs SS 10 x 65lbs per side
10 x 55lbs SS 10 x 65lbs per side
Bench Dip SS Standing OH Press
10 x BW SS 10 x 45lbs
10 x 10lbs SS 10 x 80lbs
10 x 10lbs SS 10 x 80lbs
10 x 10lbs SS 10 x 80lbs
Incline DB Hammer Curls SS Diamond Pushups SS Swiss Ball V-Ups
10 x 25lbs SS 10 x BW SS 10 x BW
10 x 25lbs SS 10 x BW SS 10 x BW
10 x 25lbs SS 10 x BW SS 10 x BW
10 x 25lbs SS 10 x BW SS 10 x BW
Whoops! Didn't mean to do the intermediate program. Oh well, good change of pace. Kind of pissed I forgot to do pull-ups at the end.
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06-06-2018, 08:59 AM #95
05-Jun-2018
FDB - Beginner - Conditioning Workout 1
DB Thrusters - 10/40,11/40,13/40
BW Split Squats - 25,27,30
Double DB Row - 62/20,68/20,70/20
Plank-Ups - 11,12,13
Russian Twists - 20/7,20/7,22/7
BW Reverse Lunges - 18,18,20
AMRAP for 30s, rest 30s between exercises
Rest 90s between cycles
3 cycles
Felt tired and beat up heading in. Awesome heading out!
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06-12-2018, 10:48 AM #96
08-Jun-2018
FBD - Beginner - Strength 2
Single DB Incline Bench Press SS Inverted Bar Row
40lbs - 3x12 SS BW - 10lbs - 3x12
Half-Kneeling DB Curl to Shoulder Press SS Romanian Deadlift
25lbs - 3x12 SS 145lbs - 3x12
Goblet Squat SS Overhead Walking Lunges
60lbs - 3x12 SS 10lbs - 3x12
Pull-ups / Banded Assisted Pull-ups
BW - 3/7
BW - 2/8
BW - 3/7
Getting back after it!
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06-12-2018, 10:55 AM #97
09-Jun-2018
FDB - Beginner - Conditioning Workout 2
Superman Pushups - 12,12,13
DB Front Loaded Stepups - 15/40,16/40,16/40
Mountain Climbers - 33,36,36
Star Jump - 38,40,40
DB Bent Over Row - 62/20,60/20,66/20
Knee Grab Crunches - 13,14,17
AMRAP for 30s, rest 30s between exercises
Rest 90s between cycles
3 cycles
Did this workout outside in the backyard with my daughter. Possibly the best workout of my life because of the company. And she loved it!
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06-12-2018, 11:03 AM #98
11-Jun-2018
FBD - Beginner - Strength 1
DB Bench Press SS DB 1-Arm Row
55lbs - 3x12 SS 65lbs - 3x12
Last set of DB Bench Presses was done with a red band around my back (extra weight at top of motion)
DB Arnold Press SS DB Front Squat
25lbs - 3x12 SS 90lbs - 3x12
DB Step Ups SS Single Leg Glute Bridge
50lbs - 3x12 SS BW - 3x12 (each per side)
Pull-ups / Banded Pull-ups
BW - 4 / 6
BW - 4 / 6
BW - 4 / 6
Pull-ups are starting to come around. Wicked excited about that!
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06-14-2018, 05:52 AM #99
12-Jun-2018
FDB - Beginner - Conditioning Workout 1
DB Thrusters - 13/40,16/40,16/40
BW Split Squats - 25,26,30
Double DB Row - 80/20,86/20,90/20
Plank-Ups - 13,12,11
Russian Twists - 25,27,27
BW Reverse Lunges - 18,18,18
AMRAP for 30s, rest 30s between exercises
Rest 90s between cycles
3 cycles
Schedule got screwed up but got this in at home, outside. Great place to workout!
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06-14-2018, 05:55 AM #100
14-Jun-2018
FBD - Beginner - Strength 2
Half-Kneeling DB Curl to Shoulder Press SS Romanian Deadlift
30lbs - 3x12 SS 150lbs - 3x12
Incline DB Bench Press
45lbs - 3x12
Inverted Bar Row
10lbs - 3x12
Goblet Squat SS Overhead Walking Lunges
65lbs - 3x12 SS 10lbs - 3x12
Pull-ups / Banded Assisted Pull-ups
BW - 3/7
BW - 5/5
BW - 5/5
Used straps on both row motions and got a little more contraction. Need to balance grip work with back work.
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06-18-2018, 04:01 AM #101
18-Jun-2018
FBD - Beginner - Strength 1
DB Bench Press SS DB 1-Arm Row
60lbs - 3x12 SS 70lbs - 3x12
DB Arnold Press SS DB Front Squat
30lbs - 3x12 SS 100lbs - 3x12
DB Step Ups SS Single Leg Glute Bridge
60lbs - 3x12 SS BW - 3x12 (each per side)
Pull-ups / Banded Pull-ups
BW - 4 / 6
BW - 6 / 4 (strapped)
BW - 5 / 5 (strapped)
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06-18-2018, 07:13 AM #102
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,257
- Rep Power: 15750
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06-19-2018, 03:55 AM #103
19-Jun-2018
FDB - Beginner - Conditioning Workout 1
DB Thrusters - 11/50,11,50,11/50
BW Split Squats - 25,14,16
Double DB Row - 78/25,72/25,80/25
Plank-Ups - 10,10,12
Russian Twists - 20/7,22/7,24/7
BW Reverse Lunges - 18,18,18
AMRAP for 30s, rest 30s between exercises
Rest 90s between cycles
3 cycles
Just didn't have it this morning. Workout was more about getting through it than getting after it. But, it still got done. Work is work.
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06-19-2018, 03:57 AM #104
I have twin 8yo (almost 9yo) daughters. One is a sports freak - two leagues of lacrosse, soccer, basketball and starting tennis soon. The other is a soon-to-be orange belt in jiu-jitsu (not big into team sports). The sports freak is the one who joined me. She loved it.
By the way, I'm listening to a podcast right now where they're talking about the new book "The Ketogenic Bible" and one of the co-authors is Dr. Jacob Wilson!
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07-02-2018, 07:18 PM #105
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,257
- Rep Power: 15750
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07-05-2018, 06:15 AM #106
22-Jun-2018
FBD - Beginner - Strength 2
Incline DB Bench Press SS Inverted Bar Row
45lbs - 3x12 SS 10lbs - 3x12
Half-Kneeling DB Curl to Shoulder Press SS Romanian Deadlift
30lbs - 3x12 SS 155lbs - 3x12
Goblet Squat SS Overhead Walking Lunges
65lbs - 3x12 SS 10lbs - 3x12
Pull-ups / Banded Assisted Pull-ups
BW - 6/4
BW - 5/5
BW - 5/5
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07-05-2018, 06:20 AM #107
25-Jun-2018
FDB - Intermediate - Strength Workout 1
DB Paused Bench Press SS DB Rows
12 x 40lbs SS 12 x 50lbs
12 x 50lbs SS 12 x 60lbs
12 x 60lbs SS 12 x 70lbs
12 x 60lbs SS 12 x 70lbs
Bench Dip SS Standing OH Press
10 x 10lbs SS 10 x 45lbs
10 x 25lbs SS 10 x 65lbs
10 x 25lbs SS 10 x 85lbs
10 x 25lbs SS 10 x 85lbs
Incline DB Hammer Curls SS Diamond Pushups SS Swiss Ball V-Ups
10 x 25lbs SS 10 x BW SS 10 x BW
10 x 25lbs SS 10 x BW SS 10 x BW
10 x 25lbs SS 10 x BW SS 10 x BW
10 x 25lbs SS 10 x BW SS 10 x BW
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07-05-2018, 06:22 AM #108
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07-05-2018, 06:26 AM #109
29-Jun-2018
FDB - Intermediate - Strength Workout 2
Single-Arm DB/KB Squats SS DB Side Step-Ups
10 x 30lbs SS 20 x 60lbs
10 x 30lbs SS 20 x 60lbs
10 x 30lbs SS 20 x 60lbs
10 x 30lbs SS 20 x 60lbs
Single Arm/Single Leg DB Deadlift SS Single Arm KB Lateral Lunge
20 x 30lbs SS 20 x 30lbs
Had to stop after this SS. I threw out my back last night training lax goalies and the DB DL's really aggrevated it. Could barely stand up on my way out the door. Arrrggghhh!
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07-05-2018, 06:28 AM #110
02-Jul-Jun-2018
FDB - Intermediate - Strength Workout 1 - Modified
Hammer Strength Bench Press SS Hammer Strength Rows
12 x 45lbs SS 12 x 50lbs
12 x 55lbs SS 12 x 60lbs
12 x 65lbs SS 12 x 70lbs
12 x 65lbs SS 12 x 70lbs
Bench Dip SS Seated OH Press
10 x 10lbs SS 10 x 45lbs
10 x 25lbs SS 10 x 65lbs
10 x 25lbs SS 10 x 85lbs
10 x 25lbs SS 10 x 85lbs
Incline DB Hammer Curls SS Diamond Pushups SS Swiss Ball V-Ups
10 x 25lbs SS 10 x BW SS 10 x BW
10 x 25lbs SS 10 x BW SS 10 x BW
10 x 25lbs SS 10 x BW SS 10 x BW
10 x 25lbs SS 10 x BW SS 10 x BW
Changed up the exercises a little bit to make sure I didn't aggrevate my back. It was still aggrevated, but not nearly as bad. Something tells me this is going to be a waiting game.
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07-05-2018, 06:30 AM #111
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07-05-2018, 06:39 AM #112
Thanks brother. I went for a medical massage about a week ago and it was awesome. The woman tried to basically put my legs out of my hip socket. When she did it to my right leg, I felt whatever was jacked up get unjacked. I'm still a little sore and beat-up, but I'm definitely not nearly as bad as before. I think I might try to get another massage in and slowly get back to work in the gym.
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07-16-2018, 05:36 AM #113
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,257
- Rep Power: 15750
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07-24-2018, 10:26 AM #114
16-Jul-2018
FDB - Intermediate - Strength Workout 1
DB Paused Bench Press SS DB Rows
12 x 40lbs SS 12 x 50lbs
12 x 50lbs SS 12 x 60lbs
12 x 60lbs SS 12 x 70lbs
12 x 60lbs SS 12 x 70lbs
Bench Dip SS Standing OH Press
10 x 10lbs SS 10 x 45lbs
10 x 25lbs SS 10 x 65lbs
10 x 25lbs SS 10 x 85lbs
10 x 25lbs SS 10 x 85lbs
Incline DB Hammer Curls SS Diamond Pushups SS Swiss Ball V-Ups
10 x 25lbs SS 10 x BW SS 10 x BW
10 x 25lbs SS 10 x BW SS 10 x BW
10 x 25lbs SS 10 x BW SS 10 x BW
10 x 25lbs SS 10 x BW SS 10 x BW
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07-24-2018, 10:29 AM #115
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07-24-2018, 10:38 AM #116
19-Jul-2018
FDB - Intermediate - Strength Workout 2
Single-Arm DB/KB Squats SS DB Side Step-Ups
10 x 30lbs SS 20 x BW
10 x 30lbs SS 20 x BW
10 x 30lbs SS 20 x 10lbs
10 x 30lbs SS 20 x 10lbs
Single Arm/Single Leg DB Deadlift SS Single Arm KB Lateral Lunge
20 x 30lbs SS 20 x 30lbs
20 x 30lbs SS 20 x 30lbs
20 x 30lbs SS 20 x 30lbs
20 x 30lbs SS 20 x 30lbs
DB-Quarter Squats SS RKC Planks
10 x 60lbs SS 60s
10 x 60lbs SS 60s
10 x 60lbs SS 60s
10 x 60lbs SS 60s
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07-24-2018, 10:41 AM #117
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07-24-2018, 11:00 AM #118
23-Jul-2018
FDB - Advanced - Strength Workout 1
Bottoms-Up KB/DB Split Squats SS Weighted Inverted Rows
8 x 20lbs SS 8 x BW
8 x 20lbs SS 8 x 10lbs
8 x 20lbs SS 8 x 25lbs
8 x 20lbs SS 8 x 25lbs
Dips SS Half-Kneeling Anti-Rotational Cable/Band Chop
8 x BW SS 8 x BW
8 x BW SS 8 x BW
8 x BW SS 8 x BW
8 x BW SS 8 x BW
Alternating DB Chest Press
8 x 60lbs
8 x 60lbs
8 x 60lbs
8 x 60lbs
Squats
8 x 155lbs
8 x 165lbs
8 x 175lbs
8 x 185lbs
SQUATS! Finally back under the bar!
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07-24-2018, 11:12 AM #119
24-Jul-2018
FDB - Advanced - Hurricane 1
Superset 1- Wall Sprint - 30s
- Decline Deep Push-Ups - 10x
- Crunch Reach - 10x (10lbs)
Rest - 2min
Superset 2- Wall Sprint - 30s
- DB Thrusters - 10x (15lbs DBs)
- V-Ups - 10x
Rest - 2min
Superset 3- Wall Sprint - 30s
- DB Alternating Rows - 10x per side (15lbs DBs)
- Jump Squats - 10x (15lbs DBs)
Hurricane Explanation- Use 2.5min to do 1 round of the first superset (3 exercises)
- Rest in any time leftover in that 2.5 min
- Repeat for 3 rounds of the first super set
- Rest 2min
- Use 2.5min to do 1 round of the second superset (3 exercises)
- Rest in any time leftover in that 2.5 min
- Repeat for 3 rounds of the second super set
- Rest 2min
- Use 2.5min to do 1 round of the third superset (3 exercises)
- Rest in any time leftover in that 2.5 min
- Repeat for 3 rounds of the third super set
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07-26-2018, 06:35 AM #120
26-Jul-2018
FDB - Advanced - Strength Workout 2
Close Grip Bench Press SS Reverse Lunge to Single Leg Deadlift
8 x 135lbs SS 8 x 40lbs
8 x 135lbs SS 8 x 40lbs
8 x 135lbs SS 8 x 40lbs
8 x 135lbs SS 8 x 40lbs
Chin-Ups SS Stir The Pot
8 x BW SS 8 x BW
8 x BW SS 8 x BW
8 x BW SS 8 x BW
8 x BW SS 8 x BW
Single Leg Yoga Push-Ups SS Rear Leg Elevated Barbell Split Squats
8 x BW SS 8 x 95lbs
8 x BW SS 8 x 95lbs
8 x BW SS 8 x 95lbs
8 x BW SS 8 x 95lbs
Great workout! Loving it!
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